Do I really need to eat breakfast?

Breakfast is often referred to as "the most important meal of the day"—and for good reason. It’s not just about satisfying your hunger after a long night of sleep; it’s about setting the tone for your entire day.

As the name suggests, breakfast breaks the overnight fasting period. This meal serves as an opportunity to refuel your body with the key nutrients it needs to kick-start your metabolism and provide sustained energy throughout the day.

But here's the catch: not all breakfasts are created equal.

To ensure you’re fueling your body properly, aim to include the three essential components that make up a balanced meal—healthy fats, protein, and fiber. These three pillars will help you stay satiated longer, stabilize your blood sugar levels, and keep your energy levels steady, avoiding the dreaded mid-morning crash.

Let’s take a moment to consider a common breakfast: a bagel with cream cheese or a chocolate chip muffin. Sure, they may seem satisfying and help cut your morning cravings, but unfortunately, they’re not offering the right kind of fuel for your body. These foods are high in refined carbs and sugars, which can send your blood sugar levels soaring—only to crash soon after.

When you start your day with a sugar spike, you're setting yourself up for a cycle of fluctuating blood sugar throughout the day. This cycle often leads to feelings of hunger, cravings for more sugar, and a tendency to reach for empty carbs. Over time, this can lead to weight gain, energy crashes, and mood swings. It's become so normalized that many of us just "deal with it," reaching for that next sugary snack or beverage to lift us back up.

The solution? Choose a breakfast that keeps you feeling your best—not just in the morning but throughout the entire day. Focus on nourishing your body with the right balance of nutrients that will sustain you and support your long-term health goals.

Here’s a simple habit I use to get the right nutrients in without eating a full meal before my workout. I habit stack my morning coffee with protein powder and Daily Basics from Core Formulas—this combination provides balanced energy, blood sugar support, and gut health benefits before hitting the gym. I don’t love eating a full meal before weightlifting or cardio sessions, but this habit ensures I’m still fueling my body properly for performance and recovery.

Here’s how I level up my morning coffee:

• Switch to mold-tested coffee: Mold and mycotoxins in coffee can trigger fatigue, brain fog, and gut issues. I love using King Coffee, Giddy Yo, Lifeboost, or Kion for a cleaner cup.

• Blend in your favourite protein: I love using vanilla beef isolate protein or Daily Protein for balanced energy and gut support.

• Ditch oat milk: Instead, I opt for Elmhurst, which doesn’t contain gums or emulsifiers.

• Add inositol: Found in Core Formulas Daily Basics, inositol helps manage blood sugar and provides key fat-soluble vitamins.

• Incorporate inulin: I like adding inulin powder for gut balance and as a prebiotic.

One small change can make a big difference—and it’s an easy way to get your morning off to the right start, especially when you're short on time!

Looking for more breakfast ideas? Check out my blog for some delicious and filling recipes that will fuel you up for the day and keep your energy stable.