The first step on most patients' treatment plan...

Whether struggling with fatigue, hormonal concerns, fertility, or weight gain; my first nutritional recommendation for the VAST majority of patients is to up the protein in their breakfast.

After not eating all night, you’re waking in the morning with low blood sugar.  We want to provide you with good steady fuel to give you stable energy and support your mood throughout the day.

Protein takes longer for your body to digest and breakdown - leaving you satisfied and energized for longer periods, and helping to avoid mid-morning crashes and cravings.

When we have a meal with just simple carbohydrates without protein - think a muffin → our blood sugar level goes up really quickly - our body doesn’t like this so it makes a ton of insulin, and the blood sugar drops really quickly.  Your brain then wants food and you’ll crave more simple carbohydrates to compensate for this crash.  This sets you up for a blood sugar yo-yo for the day which can contribute to cravings, lack of focus, and fatigue.   The protein-rich breakfast gives a steady-stable rise in blood sugar which helps to keep your body and brain fueled for longer to support energy, mood and focus.  

Protein also provides amino acids that are essential for cells to grow, repair, and turnover.  Amino acids are also used to make enzymes, hormones, build muscle, make antibodies to fight infection,and make neurotransmitters (serotonin, GABA and dopamine - which help to support our mood).  If we’re not getting enough of this in our day, our body will breakdown muscle to compensate!   We need that muscle for many things including metabolism!

Breakfast is the most important meal because it starts you on this yo-yo (not ideal), or on the slow steady fuel train for the day.   

Give it a try and see how the rest of the day goes, paying attention to cravings, energy, mood, and focus!