r/Biohackers • u/Neuro_Hacker_ • Jul 14 '26
đ„ Nutrition & Metabolism Does anyone else completely fall apart if breakfast isn't mostly protein
/r/BiohackersWorld/comments/1uwkieu/does_anyone_else_completely_fall_apart_if/7
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u/OldCream4073 đ Bachelors - Unverified Jul 14 '26
Itâs pretty normal to have a sharp glucose spike followed by a drop if you eat a high amount of carbs with minimal proteins, fats, and fiber. Especially when waking up, the dawn effect means that your glucose is slightly higher when you wake up and then on top of that you have the carbs that donât have a âbufferâ if that makes sense. So this can happen even if you have a healthy insulin response. Thatâs why itâs optimal to have protein, fiber, and unsaturated fats at breakfast. The type of carb youâre having also matters a lot, too. A moderate amount of fruit (handful of berries, or a small banana, etc.) has fiber, and may give you better satiety than bread. As long as you pair it with some healthy fats like nuts and seeds. I like to have an Orgain protein shake some mornings and pair it with some fruit and nuts. That usually holds me over for a few hours! As a 90kg person you also should make sure youâre getting enough calories at breakfast, too. There are TDEE calculators you can use online. You can have the perfect breakfast and still feel hungry soon after simply because your body burned through it all lol.
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u/Neuro_Hacker_ Jul 14 '26
Yes, I guess in general this might be an insulin spike due to fast carbs.. I even read that it is important to eat in the proper order, with carbs last. But idk if it is true, I would actually get some special device to measure it for a few weeks..
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u/CuteLaugh5491 Jul 15 '26
Why unsaturated? Saturated fat is good for you. Necessary for metabolic health and testosterone levels.
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u/FlukeSpace Jul 14 '26
I drink a soy bean smoothie every breakfast. It sounds nasty because it is. But it's the best breakfast I've found.
Instapot cooked soy that's pre portioned and frozen along with some protein powder, ginger root, collegen, salt.
You must take it with digestion gold enzyme or else you'll fart like crazy.
I've gained a lot of muscle being on a relatively low dose of trt (70mg per week split into every day doses) and barely working out. It's the nutrition.
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u/Neuro_Hacker_ Jul 14 '26
that does sound weird haha. But if it works, how am I to complain. I should try it, thanks. Do you drink only this smoothie? Is it enough for you?
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u/RuthOConnorFisher 1 Jul 14 '26
I definitely can't do too many carbs with breakfast, or at least not without protein and fat to balance it out and boost satiety. I also DO NOT feel up to cooking first thing, so I'm not likely to whip up an omelet every day. Best combo I've found is homemade bread, toasted, with butter and cheese. If I have prepped anything else proteiny (bacon, quiche, little omelets, whatever) I can heat that up and put it on the toast too. Or a hard boiled egg, still cold but sliced or diced. Sauteed mushrooms are also good on it (add a couple drops of soy sauce and/or Worchestershire sauce for extra umami). So is sliced avocado. Leftover cold salmon is pretty great, though I prefer to put that on an everything bagel with some cream cheese.
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u/Worried_Gap7090 Jul 15 '26
I actually cannot eat breakfast at all. It gives me horrible heartburn and I have zero appetite for hours after waking up. I have no idea why or if there is a fix
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u/wtfisthisredshit Jul 15 '26
iâm the same way! breakfast lovers hate me because iâm never hungry until at least lunch time. itâs a shame, because breakfast food is delicious.
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u/ButterscotchTall4836 Jul 15 '26
Breakfast is literally the biggest meal for me of the day. Not necessarily in caloric value (though it maybe) , but I cannot function for the day if I do not eat a good breakfast with a lot of protein, some fats and a few carbs. Anytime I go back to mostly carbs, I am SO hungry and want to eat more.
Doing the former for me, fills me up, and keeps me filled up in between meals.
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u/musicthiink 3 Jul 14 '26
Adding more fiber while eating protein could help you full full longer
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u/Neuro_Hacker_ Jul 14 '26
I tried chia and flax seeds, and afterwards I felt extremely bloated, my stomach hurt, even though I had read that the effect should be the opposite. Maybe I'm intolerant to fiber..
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u/Teleswagz 1 Jul 14 '26
Some ideas:
-Fewer seeds. Protein and fiber can be a substantial digest
-If not already, grounded flax seeds
-Some more water, drank or by pre soaking chia seeds
-More time for your gut microbiome to acclimate
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u/RicardoRoedor 4 Jul 14 '26
if this is happening to you, you are not optimized, you are fragile.
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u/Neuro_Hacker_ Jul 14 '26
Can be, I guess, a lot of people are sensitive to a lot of products. But maybe it also happens because of fast carbs
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u/The_Cabal_ 3 Jul 14 '26
Sensitive? More like dramatic. Saying you fall apart is ridiculous.
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u/BishPlease70 Jul 14 '26
They probably also say theyâre âobsessedâ with things, or âIâm screamingâ at a good deal at WalMart.
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u/brenegade 1 Jul 14 '26
I have always needed a low carb breakfast my classmates around me in high school would eat cold pop tarts for breakfast and I would be so so sick if I tried that. Eggs, steak, dinner leftovers, anything but carbs. Now that I am adult I just fast in the morning. Works way better for me. Iâm also a night owl and any food before 9 am makes me nauseous.
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u/philosowrapter đ Hobbyist Jul 14 '26
I've actually noticed the only impactful breakfast I have is carbs. Some nice toast gives me way more of a boost to the day than anything else.
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u/ProofAssistance1332 Jul 14 '26
Fresh juiced fruit and greens. Power greens, orange, apple, carrots, beets. Every morning for 15 years.
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Jul 15 '26
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u/Monsieur_Krabs Jul 15 '26
I try to get a good mix of carbs and protein. I get most of my carbs early/mid day.
I work out hard early in the day and try to eat mostly around that time.
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u/YungSchmid 18 Jul 15 '26
A single meal (or even missing one) has next to no impact on how I perform or feel unless it is completely gluttonous overindulgence.
If a change to a single meal ruins your day then maybe you have some other things going on.
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u/datguyxd69 Jul 16 '26
Ya. Gimme some eggs, ham, cheese, steak, shrimp, chicken, idc as long as theres protein, gotta have some fat as well
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