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Here is why you cannot ignore breakfast.
Written by Dennis Michael Lynch.
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DML Health offers an ad below that pays me ~$1 only if you click it. You’re not obligated to buy anything, or sign up if you click the ad. Your clicks are critical as they keep this newsletter free and ongoing, and lead to sites with products or services I find to be valuable..
DON’T SKIP IT!
Breakfast should not be ignored.
I am hearing the comments, “You look great, keep up the good work.” At 56 this August, I feel 36 — hasn’t been like this in a long time. But man-o-man do I feel good, and my protein breakfast is always the kicker. — DML
Starting your day with protein primes your metabolism, stabilizes blood sugar, and supports muscle repair. When combined with time-restricted eating, early protein intake optimizes energy and enhances fat loss by syncing with your body’s natural rhythms.
— Gary Brecka (@thegarybrecka)
4:00 PM • Jan 11, 2025
A SMART START
Your breakfast could be the secret weapon for crushing your day! Top health pros agree: morning is prime time for eating, and protein is the MVP macronutrient to fuel your body and brain. Let’s dive into the stats and wisdom from the experts, DML style.
A 2021 study from Waseda University found that protein consumed at breakfast boosts muscle growth more than at dinner, with a 30% greater increase in muscle synthesis when 30g of protein is eaten in the morning. Why? “Your body’s in an anabolic state at dawn, primed for growth,” says Dr. Alison Bailey, lead researcher. This aligns with chrononutrition, where syncing food with your circadian rhythm maximizes benefits. Another study in Clinical Nutrition Experimental (2019) showed a high-protein breakfast spikes GLP-1 levels, a hormone that curbs appetite, leading to 100 fewer calories consumed at lunch.
Dr. Andrew Huberman, neuroscientist and podcast host, backs this: “Protein early in the day sets your metabolic tone, stabilizing blood sugar and sharpening focus.” His 2021 Cell Press data review suggests morning protein reduces cravings by 25% compared to carb-heavy meals. Registered dietitian Allegra Picano from Henry Ford Health adds, “A high-protein breakfast keeps blood sugar steady for up to four hours, preventing energy crashes and overeating.” She recommends 20-30g per meal, like eggs with hemp seeds (22g total).
Why protein? It’s a satiety superstar. A 2024 ScienceDaily study found that a protein-rich breakfast (think skyr and oats) increased concentration and fullness by 40% compared to carb-heavy options. “Protein flips the switch from catabolic to anabolic, preserving muscle and revving metabolism,” says nutrition scientist Donald Layman. Plus, it torches calories—protein’s thermogenic effect burns 20-30% more energy than carbs or fats.
So, ditch the donut and grab some Greek yogurt, eggs, or a protein shake like me. Morning protein isn’t just food; it’s a power move for your body and mind. To you my loyal reader, lets do this together.
Sponsor AD: HUEL. As noted, I’ve changed my entire diet with making a protein breakfast my main meal for getting more power and energy, and I am feeling great. I read tons of information about the importance of starting the day with a healthy breakfast. That said, I ordered Huel and wait for its arrival — I stand excited to try it. I think readers who hold the same interests as I do about getting healthy will this ad resourceful. As noted above, your click supports this newsletter — it helps keep the DML Report free and ongoing. There’s no obligation to subscribe if you click the ad.
You’re doing breakfast wrong
Let’s face it—most breakfast options just don’t cut it.
Toast? Too light. Cereal? Mostly sugar. Skipping it altogether? Not ideal.
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