Your first meal of the day sets the tone for your hormones, blood sugar and metabolism.
First, you should actually be eating breakfast. Eat that breakfast within 30-60 minutes of waking.
Second, base that meal around protein. Protein is essential for maintaining muscle mass, especially as we age, and it also helps regulate blood sugar levels and reduces cravings.
Here are some examples of hormone-friendly breakfasts:
Protein Shakes: I love Potential Power Nutrition protein powder, which contains 24 grams of protein, 15 grams of carbs, and 3 grams of fat. This shake is easy on the stomach and provides a balanced mix of macros, along with essential vitamins and minerals.
Eggs and Sausage: If you have a bit more time, a hearty breakfast of eggs and chicken sausage is excellent. Add some fresh fruit and gluten-free oats to round it out.
Greek Yogurt Smoothie Bowl: Another great option is mixing a protein powder with Greek yogurt and some fruit for a delicious smoothie bowl. This provides a balanced meal with protein, carbs, and healthy fats.
Eggs and Cottage Cheese: Four eggs, cottage cheese, two pieces of toast, and a side of fruit.
Let's talk about what to avoid. The worst thing you can do for your hormones in the morning is to skip breakfast entirely. Fasting until noon might seem appealing, but you're missing out on taking advantage of your body's peak metabolism.
I do have specific fasting plans for women, but that's for another conversation.
Here are some breakfast no's:
Skipping Breakfast: It throws off your metabolism and can lead to overeating later in the day.
Just Coffee: If your morning routine consists of only coffee without any other nutrients, you're setting yourself up for a crash. Coffee, especially when consumed without food, can be hard on your digestive system and liver. Always pair it with some protein, healthy fats, or even collagen to help balance things out. It can also impact cortisol, so don't drink on any empty stomach.
Processed Sugars Alone: Starting your day with processed sugars like donuts or pastries without any protein or healthy fats can spike your blood sugar and lead to a quick crash. You can have simple carbs, just pair it with a protein and fat.
Let's connect!
Facebook: https://facebook.com/drbethwestie
Instagram: https://instagram.com/drbethwestie
If you have questions or just want to connect, shoot me a DM on instagram @drbethwestie or contact@drbethwestie.com
