I stopped skipping breakfast for 1.5 years, but didn't expect this...
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Read this on Dango.co Back in the day, I idolized a fitness influencer named Martin Berkhan. He was jacked, shredded, no-nonsense, and the guy behind the 16:8 intermittent fasting protocol, aka skipping breakfast. This style of eating fit my lifestyle. I wasn't hungry in the mornings, so it made sense. But as I got older, I didn't realize it was quietly working against my biology, raising stress levels, and eventually adding fat. For the past 1.5 years, I've done the opposite; I stopped skipping breakfast, and it changed everything. In today's newsletter, I'll break down why skipping breakfast becomes a problem as we age and outline the exact protocol I now follow that has helped me achieve my leanest, most athletic shape of my life at 45. You ready? Let's go 🔥 I Stopped Skipping Breakfast for 1.5 Years But Didn't Expect This...
Dan Note: There is a small portion of people who do well with skipping breakfast. I found that this is a case of either a few factors or things:
- They live low-stress lives
- They’re either in their 20s or 30s
- Survivorship bias: For every person this works for, many others fail
With that said, I'm here to discuss my experience and the experiences I've had working with thousands of high-achieving clients.
Skipping Breakfast Works...Until It Doesn'tIf you read some of my blog posts from 10 years ago, you'd see I was a staunch advocate for skipping breakfast. And it worked...When I was 30. But once I hit my 40s, everything changed. Responsibilities stacked up: raising kids, running a business, caring for aging parents, and maintaining my marriage. It's what Ray Dalio calls the “midlife squeeze.” Skipping breakfast, I realized, added fuel to that stress fire. Here's How:
The research backs this up:
What hit me hardest was the late-night hunger bombs. During the day, I held stress down by staying busy. But at night, when willpower ran dry, I ate my stress. This became painfully obvious after my 2nd daughter was born. The combo of sleep loss, hormonal shifts, and nighttime cravings wrecked me. But Dan, I'm Not Hungry In the Morning
When I started eating breakfast, I realized I wasn’t hungry in the morning, and that’s a feature, not a bug. For most people, waiting until you’re hungry to eat is already too late. Hunger signals that your body is low on energy and nutrients, which increases the chances of overeating, cravings, and poor food choices. One of the biggest lessons I’ve learned about meal timing is this: Eat before you’re hungry to prevent that spiral. That’s why we create structured meal schedules for our clients. We want to train the body to expect food at specific times, rather than operating on reactive hunger cues. Breakfast Is A Natural Part Of Our BiologyYour body runs on an internal clock called the circadian rhythm. It controls when you feel awake, tired, hungry, and how your body uses energy. I’ve written more about it in this article. Eating a healthy breakfast soon after waking helps keep this clock running properly:
I’m 45 now, and while I could skip breakfast in my 20s and 30s, and as you'll see, it no longer works for how my body functions today. Biological Seasons: Meal Timing Changes As We AgeAs we age, meal timing becomes more critical. In your 20s and 30s, circadian rhythms are stronger, so timing matters less. Regular breakfasts still help, but the body is more forgiving. By your 40s, internal clocks weaken, so the signals you send through food need to be more precise. I follow a breakfast protocol (described in the next section) with my clients that helps regulate stress, mood, hunger, and appetite. Stick to it for 14 days, and you will notice a clear improvement in how you feel and function. The Breakfast Protocol For A Lean, Healthy, And Energetic BodyFor the past 1.5 years, I’ve followed this breakfast protocol to maintain my lowest weight and feel as energized as I did in my 20s. The core idea is simple: do not skip breakfast and eat dinner earlier. Here's how it works:
Sample breakfast options
If someone is not used to eating in the morning, I don’t start them with a full meal. A protein shake with fiber and greens is the first step. Once that becomes consistent, I transition them to Greek yogurt or a full savory meal as their hunger rhythm adjusts. I rotate between Greek yogurt and meals prepared by a local meal prep service. Eating Breakfast > Skipping Breakfast...With One CaveatIf you have a lot of weight to lose (<30 pounds), skipping breakfast can help at first because your body has plenty of stored energy. However, as you become leaner, eating breakfast becomes more beneficial since you no longer have that energy buffer. Since bringing breakfast back, my hunger has become easier to manage, my energy levels are steadier, and my stress levels are lower. The best part is that I now feel in sync with my circadian rhythms, rather than pushing against them. If skipping breakfast hasn't given the results you want, it may be time to try something different. Test this approach and see how it works for you. Onward and upward. 🚀 - Dan When you're ready, here is 1 way I can help: 1. Promote yourself to 470,008+ subscribers by sponsoring this newsletter. References
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. |
