Why Is Breakfast So Important?

Good morning!

If you’ve been feeling a little slower lately, you’re not alone. As the days get shorter and the weather colder, most people feel more sluggish, less motivated, and just a little off their game. Less sunlight, more time indoors, and the body working overtime to stay warm… it’s a recipe for low energy. That’s what I’m here to talk about.

Whether you’re gearing up for a run, a long walk, or busy workday, your body runs on the same basic fuel. Let’s make sure you’re giving it what it needs to feel energized and focused

Key Takeaways

• Breakfast isn’t optional. Your body’s been fasting all night and now needs carbs, protein, and hydration.

• Pre-run snacks are your secret weapon. Even something small like a banana or granola bar can prevent sluggishness and protect your muscles.

• Hydrate and recover, water (plus a pinch of OmniBlue Original) helps your body turn food into energy and recover faster after your run.

CORE

Morning Fuel

Let’s start with the first big energy mistake: skipping breakfast. You’ve just gone 7-8 hours without food, and your body’s whispering, “Hey, remember me?”. Coffee alone won’t cut it (even if it’s oat-milk, cinnamon-dusted, and soul-healing).

Here’s the simple formula. Carbs are what’s going to quickly restore your blood sugar and give your prefrontal cortex (the part of the brain that does the thinking) a jump start. For easy carbs, think oatmeal, toast, yogurt.

Protein. Why? Because you are already in ketosis (check out our ketosis edition) by the time you’re standing in your kitchen wondering what you’re going to eat. Here, things like eggs, turkey, or milk are great options.

And don’t forget hydration. You lose water overnight just by breathing, so before you do anything else, drink one or two tall glasses of water.

If you’re a pro a this breakfast thing, you’ll know that fat free milk is a double whammy. Carbs and protein. And if you’re really a pro, you’ll also know to add a couple of drops of OmniBlue Original to help your body turn that breakfast into actual energy. Magnesium is what lets your cells make ATP, the molecule that powers everything.

Before You Exercise

Even if you’re not training for a marathon, your body still deserves a little prep before any movement. Whether that’s a jog, a walk, a workout, or a heroic grocery haul up the stairs. Having a pre-exercise snack tells your body it’s showtime and prevents that mid-workout crash that makes you question every life choice. 

Now, you might’ve heard that running or working out on an empty stomach helps burn more fat. Technically, that’s true… but it also feels awful. When your blood sugar is low, your body starts breaking down muscle for energy. So yes, you might burn fat, but you’ll also burn through your hard-earned strength. Not exactly the kind of progress we’re after.

Since this newsletter is all about feeling great, awake, and energized, let’s focus on the kind of fuel that helps you do exactly that. The perfect pre-run (or pre-activity) snack should be:

• Dense enough to give you energy

• Easy to make

• Tasty

• Simple to digest

Here are some of my favorites: toast with jam, a banana, a granola bar, dried fruit (dried apricots are my go-to!)

These snacks aren’t just great before activity, they’re also perfect after. They help replenish glycogen stores and protect your muscles from being broken down for fuel. Just remember to hydrate too, since your body loses more water than you realize once you get moving.

ENDNOTE

Final Thoughts

So yes, we’re nearing the season of cozy sweaters and warm mugs… but it doesn’t have to be the season of sluggishness. By giving your body the right fuel (breakfast, hydration, and smart snacking), you’ll feel more awake, more active, and a lot more you again.

Until next week!

Adrian Macdonald | Team Dietitian | The 8% Newsletter Author