We’ve all done it. Rushed mornings, back-to-back Zoom calls, or the myth that skipping breakfast might help us “save calories”—and suddenly it’s noon and we’re running on coffee fumes. But if you’re regularly skipping breakfast, your body might be more stressed than you realize.
Your Body Thinks You’re in Survival Mode
When you skip breakfast, your body doesn’t simply shrug and wait patiently for lunch. It activates your stress response system. Cortisol, the hormone responsible for managing stress, spikes to help keep your energy up—but this isn’t a good long-term strategy. Chronic high cortisol levels can lead to increased belly fat, disrupted sleep, anxiety, and even blood sugar issues.
Skipping Breakfast is a Blood Sugar Rollercoaster
After 50, insulin sensitivity can decline. Without a morning meal to stabilize blood sugar, your body may struggle to maintain energy levels. Cue brain fog, irritability (hello, “hangry”), and that mid-morning crash that sends you straight to the pastry case.
Your Metabolism Gets Confused
Think of breakfast as a signal to your metabolism: “It’s a new day—let’s go!” Skipping it can slow your metabolism, making it harder to burn calories efficiently throughout the day. For women navigating menopause and beyond, this matters more than ever.
Skipping Breakfast Affects Your Mood—and Your Muscles
Low blood sugar can mean low serotonin, your feel-good brain chemical. And without morning fuel, your body may even start breaking down muscle for energy. This is definitely not ideal because maintaining strength is key to ageing well.
A Better Way to Start Your Day
You don’t need a full diner spread to reap the benefits of breakfast. A high-protein smoothie, a slice of whole grain toast with avocado, or Greek yogurt with berries can kickstart your metabolism, stabilize your hormones, and help you feel grounded for the day ahead.
Bottom line? Skipping breakfast might save time, but it can cost your body far more—especially after 50. Feed your body early, and it will thank you with better energy, sharper focus, and a whole lot less stress.
What about intermittent fasting, you ask? While it works for many women to eat within an 8-hour time frame, which means skipping breakfast, it is difficult to maintain for the vast majority of women over 50. A 12-hour intermittent fast may be a better choice that would allow breakfast at 7 am and dinner by 7 pm. Let your body and doctor be the judge.
Need some ideas that are quick and nutritious? Try these.
1. Greek Yogurt + Berries + Chia Seeds
- Protein: Greek yogurt (15–20g per cup)
- Fiber: Berries + chia seeds (8–10g)
- Bonus: Add a drizzle of honey or cinnamon for flavor without added sugar.
2. Veggie Egg Muffins
- Protein: Eggs (6g per egg) + shredded cheese
- Fiber: Spinach, bell peppers, onions, or broccoli
- Make Ahead: Bake a batch in muffin tins and store for grab-and-go mornings.
3. Avocado Toast on Whole Grain Bread
- Protein: Add a poached or boiled egg on top
- Fiber: Whole grain or sprouted bread + avocado
- Add-on: Sprinkle with hemp seeds for an extra protein and omega-3 boost.
4. Overnight Oats with Nut Butter
- Protein: Milk (or soy milk), nut butter, chia seeds
- Fiber: Rolled oats + flax or chia + banana or apple
- Easy Tip: Make it in a jar the night before and grab it in the morning.
5. Protein Waffles or Pancakes
- Protein: Use a protein pancake mix or add protein powder to your batter
- Fiber: Top with sliced fruit and a sprinkle of flaxseed or serve with a side of berries
6. Power Smoothie
- Protein: Protein powder, Greek yogurt, or soy milk
- Fiber: Spinach, frozen berries, ½ banana, chia/flax seeds
- Tip: Add oats or avocado for extra creaminess and fiber.
7. Cottage Cheese + Fruit + Walnuts
- Protein: Cottage cheese (14g per ½ cup)
- Fiber: Pears, apples, or berries + a handful of walnuts
- Delicious & Done: A no-cook option that feels like a treat.
Read More:
Mighty Make-Ahead Breakfasts Under 500 Calories
