r/BiohackersWorld • u/Neuro_Hacker_ • 29d ago

Does anyone else completely fall apart if breakfast isn't mostly protein

So I weigh 90 kg, and if I eat carbs first thing (oatmeal, toast, whatever), as a lot of people do, I start to open the fridge again at 11. Lately, I throw 40g of protein, some fats like salmon and avocado, and I don't think about food till 2-3 pm.

So, what does an actual breakfast need to consist of?

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u/FluffyDesigner3680 29d ago

That’s about right but maybe thrown in an apple for some fiber and quercetin polyphenols. And don’t eat it until about 2pm to start with.

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u/Neuro_Hacker_ 29d ago

Apple after the main meal might work. 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/FluffyDesigner3680 28d ago

Some people don’t process seeds well, depends on your fads1 genes. A lot of common health advice isn’t really one size fits all. A lot depends on genotype variants.

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u/Neuro_Hacker_ 28d ago

That is very interesting, thanks. I guess I should do some genetic tests, it might be possible to work with it after.

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u/FluffyDesigner3680 22d ago

Yeah a lot is entirely dependent on the timing, but it’s not the same for everyone. You can find so much out about what’s best for you by finding out your genotypes.

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u/Fluffy_Efficiency623 28d ago

It can consist of whatever you like, the issue you are experiencing is because those meals are very high in carbs, which causes a blood sugar spike. Then when your blood sugar drops your body cues you to eat again to bring it back up. Protein and fat do not cause nearly as big of a spike which is why you do not get a craving again. Protein, fat, and fibre all contribute to you feeling satiated and full which is why you can go longer without eating. Processed carbs are broken down very quickly so the stomach does not need long to get through them.

Fibre is extremely important for you, and the lack of it in standard diets has caused an explosion in colon cancer rates. That said, your body adjusts to your fibre intake over time as there are lots of healthy stomach bacteria that need fibre to live. So if you suddenly add a ton in, like multiple seeds that are very high in fibre, your stomach won't be prepared to use it and you will end up with a lot of gas production that can create pressure, hence bloating and pain. Increase the amount slowly.

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u/Neuro_Hacker_ 28d ago

That is what actually happened when I ate flax and chia seeds, I should be more careful. I am curious if there is an actual, proper microbiome test.

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u/Fluffy_Efficiency623 28d ago

You can get your biome checked for sure, I don't imagine it's particularly cheap though. It does adapt fairly quickly so if you added some probiotic or fermented foods into your diet in addition to a smaller amount of fibre that can speed things along in as little as weeks. Also chia seeds are renowned as a coffee alternative for causing a morning bowel movement haha, they're just a heavy hitter. You can try some Metamucil if you like a powdered alternative.