The Perfect Breakfast

Is there a perfect breakfast?

The short answer is YES.

The more nuanced answer is - follow some basic rules and you’ll get pretty close.

There are some key rules you should adhere to when building your breakfast weather you are aiming for fat loss, longevity, brain health, consistent energy levels or whatever, it's all the same beast.

1. Aim for high animal protein - at least 30 to 40g. Personally i get nearer to 60g but i am aiming for an overall daily protein intake of 200g. Protein supports muscle protein synthesis - that's converting the amino acids in the food into actual muscle. As we age, our body gets less efficient at this so we need to work harder to stimulate the process. Not to mention protein will increase elongated satiety making it less likely you will binge eat later in the day.

2. Aim for high animal fat - in the morning our body is primed (through our circadian rhythm) to take up fats and use them for hormones and other metabolic processes. Not to mention the addition of fats will increase satiety, slow digestion and give a stable level of energy throughout the morning.

3. Aim for low sugar - We start the day in a more insulin resistant state. The reason for this isn't fully known but it's thought to be as a result of the metabolic processes that take place as we sleep. In an insulin resistant state we are less able to tolerate sugars. It is better to wait until later in the day to eat carbohydrates or other high sugar items.

So there you have it, use these 3 key principles to build your breakfast and accelerate your health. You can also add intermittent fasting (or time restricted eating) and not eat breakfast at all but this should be limited and tracked so that you don’t end up massively under eating calories or protein.

Thanks for reading.

Fin