6. The Better Breakfast
For most people, breakfast (the first meal of the day, regardless of the time) should be high in protein and good fats. Here’s why:
· It sets you up for balanced blood sugar for the rest of the day.
o Blood sugar levels influence hunger, cravings, energy, mood, brain function, sleep, and weight. When balanced, these things function well, but when out of balance, you will experience a whole host of problems. Over time, people whose blood sugar levels have consistently been out of balance may even develop Type 2 Diabetes.
§ It takes time to get used to eating primarily fat and protein for breakfast, but if you stick with it, you will likely feel better.
o Eating a high-carb breakfast tends to increase late-night eating and afternoon cravings for sugar and caffeine.
o High-protein breakfasts keep hunger hormones in check throughout the day.
· You’ll build more muscle, which will help you perform better in life and even help you burn more fat.
· With protein, fat, and fiber for breakfast, you will have a sharp, clear mind, while high sugar breakfasts are linked to cognitive decline, such as Alzheimer’s and dementia.
o Alzheimer’s is sometimes referred to as Diabetes of the brain. When you consume a lot of sugar (and refined carbohydrates), your brain function declines. Your brain prefers for you to break your fast with lots of protein and high-quality fat because it keeps the blood sugar balanced.
§ Many chemical reactions take place in the brain. A spike in the chemical insulin (as a result of high sugar and highly refined carbohydrate meals) tends to imbalance the other chemicals your brain relies on to function well.
§ High blood sugar causes harmful fatty deposits in your blood vessels, which can harm your brain.
§ Inflammation is triggered by high blood sugar. This hurts your brain and causes problems throughout your body, especially with your heart.
· Fiber keeps the gut barrier strong, so you don’t get Leaky Gut. Fiber feeds microbes, allowing better gene expression, preventing intestinal inflammation, and promoting better nutrient absorption. That said, many people have a depleted gut microbiome and cannot tolerate much fiber. Listen to your body and don’t consume a lot of fiber if it makes you feel worse. Give your microbiome a chance to repair so that you have the appropriate microbes to benefit from fiber.
A final thought about breakfast. There is evidence that eating your protein-rich breakfast within 1 hour of getting up is extremely supportive of the adrenal glands (with a trickle-down effect benefitting your entire endocrine (hormone) system. Many people find it difficult to eat first thing in the morning, but for those who struggle to lose weight or suspect a hormone imbalance is to blame for unwanted symptoms, learning to start the day with a few eggs or other protein sources can turn things around relatively quickly. For those who wish to intermittent fast but also need the benefit of adrenal and general endocrine system support, the feeding window simply
