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If someone told you that skipping breakfast and fasting longer in the morning would help you lose weight, that advice was not built for your body. Research has actually linked eating breakfast regularly with a lower risk of type 2 diabetes and metabolic syndrome. But what you put on that plate matters just as much as eating at all, because it sets your cravings, your blood sugar, and your inflammation for the entire rest of the day.
This episode gives you the formula and the exact breakfasts Leah rotates through so you can stop overthinking it every morning.
In this episode:
- The 30 gram minimum for protein at breakfast, why it matters for muscle protein synthesis, and how far ahead of your day you'll feel when you front load it.
- Why one egg is only six grams of protein, and what to pair it with so you're not falling short before you've even started.
- Leah's go to breakfast proteins: eggs, chicken sausage, plain chicken, salmon, and Greek yogurt, plus the reminder that last night's dinner counts.
- The veggie hash with salmon and dippy eggs that gets her to about 50 grams of protein before the day starts.
- Why fiber is the broom that sweeps out your intestines, and the specific ones she reaches for in the morning: sauteed spinach, colorful peppers, hemp seeds, and broccoli or alfalfa sprouts.
- The chia seed pudding build with Greek yogurt, protein powder, cacao, and berries when you want something that feels like a treat
- Why you barely have to think about fat at breakfast if you're already hitting the protein.
- Low glycemic carbs and why stabilizing your blood sugar at breakfast is what keeps it stable at 3pm, which matters for cortisol, insulin, and whether the weight actually comes off.
- The reheated potato trick: why cooling and reheating turns them into a resistant starch that feeds your gut and lands lower on the glycemic index.
- Why Leah skips grains at breakfast if weight loss is the goal.
- The exact two or three breakfasts she rotates through so she never has to make a decision at 7am.
- What time to eat after waking, and why the window matters for your cortisol.
- Coffee before breakfast, and Leah's blunt answer: not if you love yourself.
- Whether smoothies count, the three mistakes most people make with them, and how to build one that actually hits 40 to 45 grams of protein
- Can you eat eggs every day? If you're Leah, yes.
You do not need a new recipe every morning. Pick two or three breakfasts you actually like, hit your 30 grams of protein, get your fiber in, and keep the carbs low glycemic. That's it. Do that consistently and you'll feel the difference in how satisfied you are and how steady your energy stays, and losing weight stops feeling like a fight.
Leah's Favorite Things: https://www.leahbrueggemann.com/favorites
I'm Leah Brueggemann, a Functional Diagnostic Nutritional® Practitioner and Hormone Health Coach, helping you balance your hormones in effective and realistic ways so you can live a healthier, happier life.
Through the Balance Hormones Naturally podcast, you'll discover why your cycle is so important to your everyday health and how you can use nutrition to help support the rise and fall of your hormones and finally feel truly amazing. We dig deep to understand and heal the root causes of your symptoms so you can achieve lasting results through manageable and realistic lifestyle changes, allowing you to live a healthy and balanced life without a long-term pharmaceutical prescription.
Let's connect:
Instagram: https://www.instagram.com/balancinghormonesnaturally/
Personal Instagram: https://www.instagram.com/leah_brueg/
Website: https://www.leahbrueggemann.com/
Email: leahbcoaching@gmail.com
The recommendations presented in this podcast are not a substitute for medical advice from a qualified doctor. Before making any changes to your diet and lifestyle, please consult with your healthcare provider.
