21/01/2026
Fruit-flavoured yoghurt. Whole grain toast with jam. Orange juice. A banana.
All the healthy things.
You ate two hours ago and you're already starving. Brain foggy. Irritable. Staring at your screen trying to focus but all you can think about is food.
You reach for another coffee. Tell yourself you just need to push through til lunch.
Here's what's actually happening
Every time you eat toast, flavoured yoghurt, juice, or fruit alone first thing in the morning—even the healthy versions—your blood sugar spikes fast.
Your body releases insulin to bring it back down.
Then it crashes. Hard.
That crash at 10am? That brain fog? That desperate need for more coffee or a snack?
That's not hunger. That's your blood sugar tanking.
And here's the part no one tells you: when your blood sugar crashes, your body interprets it as a threat.
So, it floods you with cortisol and adrenaline to bring your blood sugar back up. Your stress hormones are literally rescuing you from the breakfast you thought was healthy.
You're not lazy. You're not lacking discipline. Your body is responding exactly the way it's supposed to when you start your day with a blood sugar rollercoaster.
Here's what actually works:
Eat 20-30 grams of protein within the first hour of waking.
Eggs. Leftover chicken. Protein smoothie with unsweetened almond milk. Plain Greek yoghurt (not the fruit-on-the-bottom kind) with nuts or seeds.
Protein stabilizes your blood sugar for 4-6 hours. That means:
No 10am crash
No brain fog
No desperate snack attacks
No cortisol spike trying to save you from your breakfast
Try it for 3 days. Eat 20-30 grams of protein first,
See what happens.
This is just one piece of the food-mood puzzle. Want to learn more? Comment below and I'll send you my free guide, packed with handy tips.
