Why Skipping Breakfast May Be Sabotaging Your Health
For years, I skipped breakfast.
I told myself I wasn’t hungry. I believed it saved me calories. I thought I was doing the right thing because it saved me time, made me cut down on decisions, and made me feel "disciplined." People even complimented me for it. I’d have a cup of black coffee, squeeze in a workout, and power through until noon. It felt productive.
But underneath all that, I didn’t feel great. I was tired by mid-afternoon. I craved sugar. My moods were unpredictable. My sleep wasn’t deep. And no matter how “clean” I ate later in the day, I still felt stuck physically and mentally.
Eventually, I started paying closer attention. What I discovered changed how I see mornings and my body entirely.
What the Science Says About Breakfast (Especially for Women Over 40)
I used to think skipping breakfast helped me “stay in control.” But once I started learning how women’s bodies work, especially in our 40s and beyond, I realized I was missing a key part of the picture.
Breakfast is more than a meal. It sets the tone for everything that comes after. For women, especially those going through perimenopause or menopause, it plays a big role in how we feel, function, and focus.
Here’s what I learned.
1. Blood Sugar Stability Depends on a Morning Meal
Our bodies naturally produce more cortisol in the morning. Cortisol helps us wake up and start the day. But if we don’t eat within 60 to 90 minutes after waking, cortisol stays high longer than it should. That stress hormone can affect blood sugar and lead to energy crashes and cravings later in the day.
For me, skipping breakfast felt like I was in control. But it was actually putting more stress on my system. Once I started eating something early in the day (even just a small breakfast), my energy became more stable. I stopped craving sugar all afternoon and felt more in control overall.
2. Protein in the Morning Helps Build and Keep Muscle
Dr. Heather Leidy’s research reinforces the importance of protein. She found that eating 30 or more grams of protein in the morning helps your body start building and maintaining muscle.
Muscle helps with strength, balance, and metabolism. And as we age, it becomes more important. Protein also helps cut down cravings. When I started getting enough protein in the morning, I stayed full longer and stopped reaching for snacks later in the day.
3. The Female Brain Needs Fuel During Hormonal Shifts
I used to think brain fog was just part of getting older. But after reading Dr. Lisa Mosconi’s book The XX Brain, I learned that women’s brains are very sensitive to nutrients. This becomes even more true during perimenopause and menopause.
Estrogen protects brain health. When estrogen levels drop, we rely more on regular nutrition to support brain function. That includes eating breakfast. That is why when I began fueling my brain early in the day, I noticed more focus, better moods, and clearer thinking.
4. Eating Earlier Supports Your Body’s Natural Rhythms
Circadian rhythms affect more than just sleep. They also impact digestion, hormone balance, and energy levels. Research from Dr. Satchin Panda and insights shared by Dr. Andrew Huberman show that eating earlier in the day supports these natural rhythms.
Late meals or skipping early ones can throw things off. Once I started eating early and keeping regular meal times, I noticed better sleep, smoother digestion, and more energy.
What Changed for Me
Once I understood the science, I made some changes. I brought back breakfast, but I didn’t want it to feel like a big task. I needed something that was simple, filling, and easy to stick with.
Here’s what I focused on:
Getting 30 to 40 grams of protein in the morning
Adding slow carbs and fiber, like oats or sweet potatoes
Prepping meals ahead of time so mornings felt easy
Drinking water before my first cup of coffee
The result? I felt better. Not instantly, but within a few weeks. My energy became steadier, I stopped craving sugar, and I felt calmer and more focused. And surprisingly, I started enjoying breakfast. It became a peaceful way to start my day.
What to Eat: Easy High-Protein Breakfast Ideas
If you’re wondering what a high-protein breakfast looks like, here are some of my go-to meals. They all have around 30 to 40 grams of protein and are simple to prepare.
1. Turkey Breakfast Sausage with Sweet Potato
2 or 3 turkey sausages
Roasted sweet potato cubes
Spinach sautéed in olive oil
Optional: 1 poached egg for extra protein
2. Salmon Bowl
Leftover grilled or baked salmon
Cooked quinoa or lentils
Avocado slices
Steamed greens or cucumber salad
3. Egg-Free Frittata with Chickpea Flour or Tofu
Chickpea flour, water, and your favorite spices
Add vegetables like zucchini, spinach, or peppers
Bake ahead in muffin tins or a casserole dish
4. Greek-Style Dairy-Free Yogurt Parfait
1 cup unsweetened non-dairy Greek-style yogurt
Chia seeds, hemp seeds, and pumpkin seeds
A handful of berries
5. Chicken and Veggie Hash
Diced cooked chicken breast or ground chicken
Peppers, onions, and leafy greens
Cook in olive or avocado oil with garlic and herbs
You don’t need a huge plate of food. But including quality protein and some fiber can help keep your energy stable and reduce cravings later on.
What If You’re Not Hungry in the Morning?
That was me for a long time. I woke up and didn’t feel like eating. Some days, food even sounded unappetizing. But I learned that a lack of appetite can be a signal that something is off.
If you regularly skip meals or don’t eat enough during the day, your body can start to quiet your hunger cues. It’s a kind of adaptation. But that doesn’t mean you don’t need food. It just means your system is trying to adjust.
When I started eating more consistently and stopped skipping meals, my appetite came back. Now, I wake up looking forward to breakfast.
If you’re not hungry in the morning, try this:
Drink a glass of water with a pinch of salt to rehydrate
Start with something small and protein-rich
Avoid eating too late the night before
Don’t force yourself to eat a large meal, just aim for something nourishing
Your body will learn to expect and want food again.
Why This Matters
For years, I tried to follow advice that didn’t match my body. I believed skipping meals was the key to health and discipline. But I wasn’t listening to my own needs.
Now, I view breakfast as an opportunity to support myself. It helps me feel better throughout the day. I have more energy, fewer cravings, and more clarity.
There isn’t one right way to do things, but if you’re feeling tired, overwhelmed, or like nothing is working, starting with breakfast might make a bigger difference than you expect.
We’re Here to Support You
At Alluvita, we help women reconnect with their bodies. We believe nourishment is an act of self-respect. You don’t have to follow extreme rules or feel confused about what to eat. We’re here to help you feel strong, calm, and clear.
Whether you are struggling with low energy, or looking for a better way to support your health, we can help. Whether it’s building better routines or understanding what your body needs now, you don’t have to figure it all out on your own.
Start your day with care. Start your day with fuel. Start your day for yourself.
You belong here.
Stay Connected with Alluvita
Want to be the first to know when Alluvita officially opens its doors? Subscribe to our newsletter for early access, exclusive updates, and expert tips on how to support your body through every stage of life. From practical protein strategies to holistic wellness insights, you'll receive guidance designed to help you build a stronger, healthier body, no matter your age. Submit your information through our website!
Join the Alluvita community today or follow along IG/FB: @alluvita_social_wellness
