Fans of high-fat dietary strategies, I have a great breakfast for you. And for those who aren’t fans of high-fat strategies — greetings to you too! It’s all good :) I just want to remind you that savory protein or moderate-protein breakfasts are key to regulating appetite throughout the day. They provide a sense of calm to your body, signaling that it has received enough nutrients.

Breakfast regulates hormones, energy levels, satiety, and stress. Shifting your main calorie intake to breakfast is a simple solution that directly helps lower stress-induced cortisol levels. Such a breakfast also supports weight loss, even without calorie restriction. Insulin, leptin, and their healthy functioning directly influence energy levels and even fertility.

In the morning, our sensitivity to insulin is at its peak. A large amount of fast carbohydrates and sugar (cereal, cookies, sweet porridge) causes a sharp spike followed by a rapid drop in energy levels.

The less sugar you consume in the morning, the more balanced you will feel throughout the day. Sugar isn’t just sugar itself — it’s also white bread, muesli, granola, cornflakes, sweet sandwiches, cookies with coffee, instant porridge, excessive dried fruits, and honey. None of these are part of a healthy breakfast.

And pancakes, radishes, fennel, cucumbers, and sprouts — that’s pure bliss.