Why Breakfast Is the Most Important Meal of the Day

Tracy Tredoux
3 days ago
3 min read

We have all heard the phrase that "breakfast is the most important meal of the day". Yet, in today’s busy world, it is often the meal people are most likely to skip. Some do not feel hungry, others think it will save time or calories, and many simply rush out the door with only a coffee in hand. What if I told you that skipping breakfast could actually be setting your body up for fatigue, cravings, and even fat storage later in the day? Let me explain why eating in the morning is about much more than willpower.

Cortisol and Your Morning Rhythm

When you first wake up, your body releases a surge of cortisol. Many people only associate cortisol with stress, but in fact it follows a natural daily rhythm. The morning peak is your body’s way of helping you transition from a fasting state during sleep into the energy demands of the day ahead. Cortisol triggers the release of amino acids from your muscles. These amino acids are then transported to the liver, where they are converted into glucose to fuel your brain and body.

This process is useful in the short term, but if you do not eat, cortisol has no “off switch.” It will keep breaking down muscle protein to feed you. Over time this can reduce lean muscle mass, slow your metabolism, and promote fat storage rather than muscle building.

Why Skipping Breakfast Can Backfire

Many people skip breakfast either because they are not hungry or because they believe it will help them lose weight. From a functional medicine perspective, the opposite is often true. Skipping breakfast tells your body that food is scarce. As a result, your stress hormones remain elevated, muscle tissue is broken down, and the glucose created is more likely to be stored as fat.

In addition, people who skip breakfast often experience cravings later in the day. These cravings are usually for high-sugar or high-fat foods, as the body seeks a quick energy source. This creates a cycle of unstable blood sugar, mood swings, and energy crashes.

Muscle Preservation and Metabolism

Muscle is metabolically active tissue. The more muscle you have, the more efficiently your body burns calories, even at rest. When cortisol drives the breakdown of muscle to fuel the body in the absence of food, you lose this advantage. In the long run, it makes weight management harder, not easier.

By eating breakfast, you preserve muscle, stabilise blood sugar, and set your body up for better energy regulation throughout the day.

What a Balanced Breakfast Looks Like

Not all breakfasts are created equal. A bowl of sugary cereal or a croissant with jam will raise blood sugar rapidly, leading to a sharp crash soon after. A functional approach to breakfast focuses on three key components:

Protein: Eggs, Greek yoghurt, nuts, seeds, protein smoothies, or smoked salmon.
Healthy fats: Avocado, olive oil, nut butters, or seeds.
Fibre-rich carbohydrates: Oats, quinoa, fruit, or wholegrain bread.

This combination slows digestion, keeps you fuller for longer, and provides a steady release of energy.

Practical Tips if You Struggle With Breakfast

Start small: even a handful of nuts and a piece of fruit is better than nothing.
Prepare the night before: overnight oats or chia pudding are easy grab-and-go options.
Use smoothies: blending protein powder, fruit, and greens creates a nutrient-dense option for busy mornings.

Eating breakfast is not just about calories. It is about giving your body the signal that it is safe, nourished, and ready for the day.