On Breakfast and fasting

When you wake up, your body has already been fasting overnight. While the phrase "breakfast is the most important meal of the day" has been debated, one thing is clear: the first thing you put into your empty stomach matters.

Unfortunately, in the Western diet (shaped by busy lifestyles) we often reach for what is essentially dessert disguised as breakfast.

Take cereals like Honey Nut Crunch, Coco Pops, or pastries like croissants and cinnamon rolls (a former favorite of mine). These are packed with ultra-processed ingredients such as preservatives, seed oils, and, of course, sugar. Consuming these leads to massive blood sugar spikes and crashes, often before you’ve even started your day.

Cereal brands often tout their products as "fortified with vitamins" or "a good source of iron." While those nutrients are beneficial, they’re naturally found in whole foods, and these claims don’t cancel out the harmful ingredients. If cereal boxes displayed their downsides as prominently as their benefits, you’d likely leave them on the shelf.

Even "healthy" cereals like granola or muesli aren’t always great choices. A glance at the ingredient list often reveals added sugars and seed oils, like rapeseed oil.

For cereals, I’d recommend sticking to 100% rolled oats paired with an unsweetened almond drink, like Plenish (no affiliation), or low-sugar granola from brands like Bio&Me (again, no affiliation) served with plain Greek yogurt or kefir and a touch of honey.

However, breakfast ideally should be rich in protein and healthy fats. Options like eggs on sourdough toast (my favorite) or Greek yogurt with raw nuts and fresh berries are excellent choices.

Remember, there’s no rulebook for breakfast. The cereal trend has only been dominant since the 1970s. You can think outside the box...literally. I’ve had meals like steak and broccoli, cod fillet with grilled tomatoes, or protein-packed pancakes made with oats instead of flour. Experiment with whole foods and discover what works for you.

For Families with Kids

As a parent, I understand the challenges of preparing a healthy breakfast that kids will actually eat, especially when time is tight. Sometimes, we settle for convenient, processed foods just to get something on the table.

But is "something" really better than nothing?In some cases, no. If my kids don’t want to eat in the morning, I’d rather they fast until their first break at school than force them to eat sugary bad foods that trigger blood sugar spikes and crashes.

Fasting: A Viable Option for Some

For adults, unless there’s a medical condition or a history of disordered eating, fasting can be worth considering. A simple 16-hour fast (eating within an 8-hour window) can offer several health benefits:

• Improves insulin sensitivity

• Supports weight management through better calorie control

• Promotes cellular repair via autophagy, helping remove damaged cells

• Rest for the digestive system, potentially reducing bloating and improving gut health

• Enhances brain health by increasing brain-derived neurotrophic factor (BDNF)

• Reduces inflammation, linked to chronic diseases like heart disease and arthritis

• Improves heart health by lowering LDL cholesterol, triglycerides, and blood pressure

• Simplifies meal planning by reducing the number of meals to prepare

There is also some emerging evidence to suggest fasting could also help kill some young cancer cells.

Risks and Precautions

Fasting isn’t for everyone and comes with some risks:

• Nutrient deficiencies can occur if your eating window doesn’t include balanced, nutrient-rich meals.

• Overeating during the eating window can negate the benefits. Break your fast with protein, healthy fats, and complex carbs like whole grains...but don’t binge.

Certain groups, like pregnant or breastfeeding individuals, those with diabetes or low blood pressure, or those who are underweight - should consult a healthcare provider before fasting. I don't suggest it for old people or youngsters although missing the odd meal is OK as I stated above.

How to Start Fasting

The easiest method is to fast overnight. For example, finish eating by 8 PM, skip breakfast, and have your first meal at noon.

During fasting, stay hydrated with water, black coffee, or unsweetened tea (green tea is also fine). Avoid anything with sugar or milk, as it will break the fast.

Listen to your body, and if hunger becomes unbearable, eat something and try again another day. Fasting is a skill, and easing into it helps. Some people fast for multiple days, reporting increased energy and sharper senses, but 16 hours is enough for me!

By prioritizing whole foods and experimenting with new breakfast ideas, you can break free from processed morning routines and start the day on a healthier note.