Eating breakfast is draining your energy, making you crave sugar, and causing you to overeat at night.

And skipping breakfast makes these 10x worse.

Now, not all breakfasts are created equally…

We’ll talk about the best breakfast you can eat.

It’s the “cereal commercial” breakfast that’s the problem.

Do you remember these commercials?

“Cap’n Crunch, part of a complete breakfast”

You probably can’t make out this terrible quality photo taken with a potato but their “complete” breakfast was a big ole bowl of Cap’n Crunch (have you seen how small the boxes are lately!?). Toast with a thick pad of butter. The biggest bowl of fruit ever. A tall glass of whole milk. And some orange juice.

Can someone please get some insulin over to Cap’n Crunch’s house ASAP? Yikes!

These breakfasts that used to be considered ‘healthy’ when you were growing up…

You know are obviously not that.

But what’s been shared as the ‘healthier’ alternative isn’t so great, either.

I’m talking about skipping breakfast altogether…or Intermittent Fasting.

Before we jump in, I want to say that a lot of what you hear about intermittent fasting like:

These are true for a lot of people…the problem: those people aren’t women over 40.

Here are 3 reasons (that will tie together) to most easily understand why:

Put simply: fasting is a form of stress that makes you feel more stressed.

And a more stressed body means you:

This study here (and in others) shows that fasting can raise cortisol levels - cortisol being the hormone that can make you feel more anxious and make weight loss harder.

Most of the people you see who feel amazing while intermittent fasting are men and women in their 20s and 30s.

If the “cereal commercial” breakfasts with enough carbs to turn you diabetic aren’t healthy…

And intermittent fasting makes women over 40 feel more stressed…

Then what do you do?

Don’t worry, there’s a 3rd option.

I’m not sure what they were balancing in those cereal commercials but those breakfasts seemed to tip the scales pretty heavily toward carbs.

Instead, there’s a truly balanced breakfast you can have to help you:

To make a balanced breakfast easier, remember this acronym: SPF

SPF for breakfast gives you another type of protection that’s not the sun…

It protects your metabolism from crashing throughout the day.

And it stands for:

S: Simple

P: Protein

F: Fruit

A simple breakfast that takes minutes to prepare takes not having time out of the equation.

And the combination of protein + fruit is one that fuels your muscles and metabolism.

Let’s break these 3 parts down a little further so you can find your own SPF breakfast.

Simple means:

For simple breakfasts think smoothies, veggie scrambles with a side of fruit, or a greek yogurt parfait.

One breakfast recipe I’ll steal from my mom is mixing ½ cup cottage cheese and ½ cup greek yogurt with pineapple or mixed berries (a ½ scoop of vanilla protein is optional for more protein).

She starts her day in 2-minutes with an easy and delicious 40 grams of protein.

And that leads us to our next letter…P

Starting your day with (at least) 30 grams of protein is a cheat code for weight loss, energy, and stopping cravings.

Great ways to get protein for breakfast are:

A protein-loaded and tasty savory breakfast I love is a protein burrito. Here’s how you make it…

Cook 2 eggs, however you’d like, and 2 strips of turkey bacon or sausage. Add 1 slice cheese over the eggs and stuff it all inside 2 Egglife egg white wraps.

And don’t let me forget to mention having a piece of fruit on the side…which leads us to our last letter…F.

Fruit is the perfect energy source for your body.

It has natural sugar and fiber to help prevent your blood sugar from spiking.

It’s sweet to help curb your sweet tooth.

And I don’t know one person who hasn’t gotten healthier eating more fruit.

You can fruit all different ways for breakfast.

Add it into a smoothie…and get creative. Make tropical fruit smoothies, chocolate covered strawberry, piña colada. The list is endless.

You can also make it easy and have it on the side. I love finding fruit that’s in season if I’m going to be eating it raw because it tastes like candy.

Right now, the oranges, kiwis, and pomegranates are amazing.

Last, and a favorite if you want something to warm you up this time of year, is to cook down apples and pears with cinnamon and a little maple syrup.

Then top your greek yogurt with them…YUM!

To make this easy, here are your 3 SPF recipes:

And a daily breakfast checklist to ensure you eat a balanced breakfast:

☐ Hit 30–40g protein

☐ Add 1 serving fruit

☐ Keep it simple (≤5 minutes or prepped)

Where I see most women go wrong with breakfast is by either not eating it or eating one full of processed carbs that leave you feeling sluggish, hungry, and full of cravings.

Instead, remember SPF to protect your metabolism by eating a healthy, balanced breakfast.

Want help finding high-protein, delicious breakfast recipes?

Then I’ve got you!

On Monday, November 17 we’re starting our Revitalized in 5-days program.

The goal is to help you build and stick with healthy habits through the holidays to prevent dreaded holiday weight gain.

The program is completely free and you’ll get the high-protein breakfast recipe book when you join.

Just reply back to this email with “I’m in” and I’ll reserve your spot.

Can’t wait to see you inside the 5-day program and help make this a happy AND healthy holiday season ◡̈

Your friend and coach,

Ben