You or someone you know may not be eating breakfast. "I’m just not hungry." Or you have breakfast when you get to work – 2 hours later. Just to be clear, breakfast is the meal that breaks the sleep fast, and your body expects to receive food within one hour of waking.
Why would someone not be hungry in the morning? It’s not because you ate a big meal in the evening. I know when I have my Thanksgiving meal at noon; I am hungry again before bed.
So why don’t you feel hungry when you wake up? If your glucose (brain fuel) level dropped too low while you were sleeping, your liver would have already received the signal to deliver a cocktail of hormones that tells the body to make fuel for the brain – and part of the cocktail is adrenaline. When adrenaline is in the system, we tend not to feel hungry. Historically, adrenaline signaled that someone or something was trying to hurt us and we should run; running and eating are not tightly wired together.
Clinically, the short-term consequences of skipping breakfast happen about 8 hours later. You might be fatigued, and your lizard brain takes charge. This increases the likelihood that you will overeat, have more alcohol before or at dinner than planned, and have passive evenings.
What are the long-term consequences of skipping breakfast? When we skip breakfast, we set up a cascade of stress hormones that are working to maintain our fuel supply. The most recent studies suggest that not eating breakfast causes:
- increased calorie intake during the day,
- Increased stress/inflammatory hormones, such as cortisol and insulin,
- increased weight gain and adipose tissue/body fat,
- increased cholesterol and blood pressure, and
- increased cardiovascular disease.
What to do about the fact that you just don’t feel hungry? Typically, a quarter cup of fruit juice or some other quick-acting sugar, such as a teaspoon of honey, will get your body to send the hunger signal within 20 minutes. Then, you can have breakfast. For the people who are not eating because they are jumping out of bed to go to work, try putting a protein shake in the refrigerator the night before so you can grab it on your way out in the morning. If you do this for about a week, you might find that your hunger signal kicks in more easily in the mornings.
Do you skip breakfast? Try the experiment of starting your day with food that has protein (14-20 grams) + carbs + fiber + fat. This Shortcuts post has some ideas for breakfast. Observe the following changes:
- less anxiety, irritation, and agitation in the mornings
- more energy and mental clarity in the day
- less overdoing intake of sugar, alcohol, or snacking 8 hours after waking
- better sleep
- increased ability to participate in after-work activities that are important to you.
Tell us about your experience on the Dynamic Paths Facebook page or add a comment to our blog.