Stress & Nutrition
Eat a Protein-Rich Breakfast
The science
A breakfast high in protein and healthy fats slows glucose absorption, preventing the sharp insulin spikes that follow high-carb meals.
The result
For people under chronic stress, those spikes often lead to reactive hypoglycemia — a sudden blood sugar crash that triggers anxiety, brain fog, and irritability. Stable blood sugar from morning onward keeps your nervous system calm and regulated for the rest of the day.
What you eat for breakfast directly affects how your brain handles stress for the rest of the day.
When you start your morning with refined carbs (toast, cereal, juice), your blood sugar spikes fast — then crashes hard. That crash triggers your stress response: cortisol rises, anxiety creeps in, and your focus disappears.
A protein-and-fat-rich breakfast changes the game:
→ eggs, avocado, nuts, Greek yogurt
→ slower glucose absorption
→ no insulin rollercoaster
→ stable energy and mood all morning
This matters even more if you are chronically stressed. Stress hormones already mess with your blood sugar regulation — a carb-heavy breakfast just makes it worse.
The fix is simple: prioritize protein and healthy fats before 10am. Your nervous system will thank you.
Try it for one week. Notice how different your mornings feel.
Further reading
- •How Not to Diet — Michael Greger
- •The Obesity Code — Jason Fung
- •Why We Sleep — Matthew Walker