Overview

• Eating breakfast within two hours of waking kickstarts metabolism, supports muscle preservation and sustains productivity.
• Including at least 20 grams of protein from sources like eggs, plant-based yogurt or legumes helps regulate glucose and insulin levels and prolongs satiety.
• Exposing yourself to natural morning light accelerates circulation, boosts calorie burn and enhances mood.
• Incorporating mindfulness or self-compassion practices into your morning routine reduces stress, a key factor in weight gain and lower life expectancy.
• Swapping out coffee for water or herbal tea and avoiding breakfasts high in sugar or white flour prevents dehydration, cortisol spikes and blood sugar crashes.