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Why Skipping Breakfast May Be Stressing Out Your Body (& What To Eat Instead)

Author:

Ava Durgin

February 12, 2025

Assistant Health Editor

By Ava Durgin

Assistant Health Editor

Ava Durgin is the Assistant Health Editor at mindbodygreen. She is a recent graduate from Duke University where she received a B.A. in Global Health and Psychology. In her previous work, Ava served as the Patient Education Lead for Duke Hospital affiliated programs, focusing on combating food insecurity and childhood obesity.

Image by Kayla Snell / Stocksy

February 12, 2025

Skipping breakfast might sound like a harmless time-saver, but science is here to serve a wake-up call. Research found that skipping your morning meal could do more than make you a little hangry—it may actually disrupt your cortisol rhythm and elevate blood pressure.

The implications? Long-term effects on heart health and metabolic function. Here's what you need to know and how to fuel your morning right.

The cortisol connection

Cortisol, often called the "stress hormone," follows a natural daily rhythm: It spikes in the morning to help wake you up and then gradually drops throughout the day. Normally, eating breakfast signals your body that it's time to stabilize cortisol levels and start the day.

But when you skip breakfast? The study found that cortisol levels remain elevated throughout the morning and even spike more dramatically after lunch. Essentially, skipping breakfast puts your body in a prolonged state of stress.

Why does this matter? Chronic high cortisol is linked to:

Elevated blood pressure
Insulin resistance
Abdominal fat storage

These changes can increase your risk for conditions like hypertension and cardiovascular disease.

High blood pressure & skipping breakfast

The research revealed another striking finding: Habitual breakfast skippers had significantly higher systolic and diastolic blood pressure compared to those who ate breakfast regularly.

What's the connection? Just like cortisol, blood pressure follows a circadian rhythm. Eating breakfast typically helps lower blood pressure after its natural morning peak. Without that first meal, your body misses a key cue to reset, keeping blood pressure higher for longer periods.

The HPA axis overload

The hypothalamic-pituitary-adrenal (HPA) axis governs how your body responds to stress. Chronic activation of this system—like that caused by elevated cortisol from breakfast skipping—can lead to metabolic dysfunction.

Even when participants weren't under stress, breakfast skippers exhibited heightened cortisol responses during meals and snacks.

In simpler terms? Skipping breakfast tricks your body into thinking it's in survival mode, which keeps stress hormones elevated unnecessarily.

More benefits of (protein-packed!) breakfasts

If the cortisol-lowering and blood-pressure-balancing perks of eating breakfast weren't enough to sway you, here's even more reason to prioritize a nutrient-packed morning meal—especially one rich in protein.

Better satiety & appetite control

Research consistently shows that starting your day with a protein-packed breakfast leads to greater feelings of fullness 1 compared to skipping breakfast or opting for a carbohydrate-heavy meal.

This satiety benefit isn't just short term—it can help curb appetite throughout the morning, potentially reducing midmorning snack cravings and promoting better portion control at lunch.

Improved concentration & mental clarity

Need a mental boost? Another study revealed that eating a protein-rich breakfast enhanced cognitive function, increasing participants' concentration scores compared to those who skipped breakfast or ate a carb-heavy alternative.

Whether you're preparing for a big meeting or tackling your morning to-do list, fueling up with protein could be your brain's secret weapon.

Balanced blood sugar throughout the day

A protein-forward breakfast can also stabilize blood sugar levels—not just after breakfast but throughout the entire day. Research found that a high-protein morning meal suppressed blood sugar spikes 1 not only post-breakfast but also after lunch and dinner when compared to a standard breakfast.

Keeping blood sugar levels steady is key for avoiding energy crashes, reducing cravings, and supporting long-term metabolic health 2.

Protein goals to power your day

At mindbodygreen, we recommend aiming for at least 100 grams of protein per day, with a target of about 30 grams per meal. Why? This dosage helps optimize muscle protein synthesis, particularly when paired with 2.5 grams of leucine, an amino acid essential for stimulating muscle repair and growth.

By prioritizing a high-protein breakfast, you're not just setting yourself up for a satisfying morning, but you're also laying the foundation for better blood sugar balance, improved focus, and long-lasting energy.

Breakfasts you'll wake up excited for

Eating a balanced morning meal can help reset your body's stress and energy systems. Try these nutrient-packed ideas to keep cortisol in check and blood pressure stable:

This butterscotch—sea salt "milkshake" smoothie is a delicious, cortisol-friendly start to the day.
These savory broccoli cheddar egg muffins are an easy way to pack protein, healthy fats, and cruciferous vegetables into your morning.
You can't go wrong with this protein-packed vanilla raspberry chia pudding.
Plus, check out these 15 high-protein recipes for more ideas.

The takeaway

If you're tempted to skip breakfast, think again. This small habit change can protect your heart, reduce stress hormone overload, and set your body up for better metabolic health. So why not make tomorrow's breakfast the best one yet?