If you find yourself exhausted by mid-morning, you’re not the only one! Many women who come to Family Nutrition Solutions in Wilmington, NC for functional nutrition support struggle with low energy, brain fog, and sugar cravings that hit hard before noon.

Not only does this make it a struggle to get work done, but you might find yourself grabbing a handful of chips or a few cookies for a pick-me-up, making it harder to stay on track with your nutrition goals.

Instead of mindless snacking or pouring yourself an extra cup of coffee…

There are 3 simple breakfast hacks (which not enough people know about!) that will help keep your energy levels steady all morning.

When it comes to consistent energy, our big focus is maintaining balanced blood sugar levels. The following 3 tips will help you achieve that goal!

1. Add a source of protein

When we have carbs on their own, our body absorbs them quickly, which causes a spike in blood sugar. You might feel a boost of energy initially, but pretty soon you’ll find yourself feeling tired and sluggish when your blood sugar crashes.

Instead of cutting out carbs (which I don’t recommend — they’re important for energy and brain function!), pair carb sources like toast, fruit, or a bagel with a source of protein!

High protein foods like eggs, breakfast sausage, Greek yogurt, and cottage cheese will stabilize your blood sugar by slowing down the absorption of carbohydrates/sugars.

Some tasty combos:

• Eggs + bagel
• Cottage cheese on toast
• Greek yogurt + berries
• Protein oatmeal (mix in protein powder such as with chia seeds
• Chicken sausage + roasted sweet potatoes 

2. Add a source of fiber 

Fiber is the second key player in blood sugar regulation. Plus, it supports gut health, hormone balance, and healthy cholesterol levels. Some fiber-rich breakfast additions include…

• Avocado (smashed on toast with everything bagel seasoning)
• Raspberries (on top of protein oatmeal or Greek yogurt)
• Broccoli (leftover cooked broccoli is great in an omelet) 
• Chia seeds (in smoothies or oatmeal)

Want more ideas for how to build high fiber and high protein meals? Make sure you’re part of our recipe group, Healthy Recipes for Busy Moms!

3. Eat breakfast within an hour of waking up 

When we delay eating breakfast, our blood sugar can dip too low.

Not only will this lead to increases in cortisol (our main stress hormone), you might feel sleepy or experience brain fog, because you haven’t given your body the energy it needs.

If you're not a breakfast person, you may need to slowly move your meal time earlier. Try starting small: a boiled egg, protein smoothie, or nut butter toast can help ease your body into a new rhythm.

Your Breakfast Sets the Tone for the Day

A balanced breakfast sets the tone for a full day of healthy habits. When you start your morning with balanced blood sugar, everything from your energy levels to your mood and cravings can feel a lot more manageable.

If you're ready for more personalized support in building nourishing, sustainable habits that fit your busy life, our team would love to work with you! Family Nutrition Solutions offers in-person nutrition counseling in Wilmington, NC, and virtual appointments in almost 30 other states (visit our Contact page full the full list of states). Along with 1:1 counseling with a functional medicine approach, we also offer functional lab testing to get to the root of your symptoms - even when you’ve been told your conventional bloodwork looks “normal.” 

Tap here to learn more about our counselling services.

Tap here to complete an application to work with a member of our team.