Did you know that blood sugar stability plays a key role in balanced hormones? When we’re on a blood sugar roller coaster, stress hormones elevate. The body moves from a state of rest and digest to a state of fight or flight.
When we’re in a stressed-out state, the body stops prioritizing other functions and is mostly concerned with survival. It will up-regulate the production of stress hormones at the cost of other hormones, like progesterone.
Stress hormones also suppress stomach acid production, leading to poor nutrient absorption. Hormone production requires nutrients. Poor digestion = hormone mess.
What are the components of a hormone-balancing breakfast?
1) BALANCED PROTEIN, FAT, CARBS:
Protein and fat support blood sugar stability to help you support healthy hormones When you wake, most of your liver’s glycogen stores have been depleted. Your liver needs glycogen to do its many jobs, including breaking down, neutralizing, and preparing hormones for excretion. The right balance of healthy carbs provides your body with glycogen so your liver can function more optimally.
2) 20-30 GRAMS OF PROTEIN:
Protein is the key macro-nutrient for blood sugar stability. Eating a protein-rich breakfast is associated with more energy, better cognitive function, better focus, and lowers your risk for diabetes. Protein is one of the foundations for a strong metabolism and balanced hormones.
3) COFFEE AFTER BREAKFAST:
When you wake up, your body is already in a depleted state. Our liver needs glycogen and nutrients to perform its 500+ jobs. Although coffee can be metabolically supportive, throwing a bunch of caffeine at your body without properly nourishing first, can send your hormones into a tailspin for the rest of the day, especially your stress hormones which steal from other hormone production, like progesterone.
Also, your cortisol is naturally at its highest level in the morning. Coffee raises cortisol but has less of an effect when you’ve given your body the fuel it needs to produce healthy levels of hormones.
4) EAT WITHIN AN HOUR OF WAKING:
Skipping breakfast, you may feel more energized (at first). That’s called stress hormones. The fastest way to send your body on a stress hormone roller coaster is to stop nourishing it in the morning.
Women are not little men. We need different amounts of nutrients at different times. Don’t adopt a practice that has mostly been tested on men and shown to have negative consequences for female hormone balance.
Men also have more testosterone. More testosterone = more muscle mass = fewer blood sugar issues. Intermittent fasting can also slow thyroid function (ahem, slow metabolism).
Without breakfast, our body will drive up cortisol for blood sugar regulation, eventually impacting thyroid and hormonal health.
5) PRIORITIZE NOURISHMENT FOR BALANCED HORMONES:
Hormones production requires nutrients. For example:
- Thyroid hormone needs selenium, iodine, b-vitamins.
- Zinc increases the production of Follicle Stimulating Hormone, important for ovulation.
- Magnesium, vitamin C and Vitamin B6 are important for progesterone levels.
Breakfasts Ideas for Balanced Hormones:
1. Egg and Mushroom Scramble
2 eggs cooked in butter with mushrooms, peppers and onions
1 slice of sourdough with butter
Optional serving of fruit
2. Bison Breakfast Hash:
1 serving bison hash (about 1/4 to 1/5 of the recipe (recipe is listed below)
1 serving fruit
3. Greek Yogurt Bowl
1 cup organic whole milk Greek yogurt
1/2 cup fresh fruit
1 teaspoon bee pollen
4. Maple Breakfast Patties with Stewed Apples
2 maple breakfast patties (recipe below)
Stewed apples with cinnamon
Recipe for Bison Breakfast Hash:
- 1 lb ground bison
- 1/2 diced onion
- 1 T tomato paste
- 3/4 cup diced cooked potato
- 3/4 your favorite cooked vegetables
- 2 T coconut aminos
- 1 teaspoon salt
- 1 T coconut oil
Cook beef and onion in coconut oil on medium heat until well-cooked. Add all other ingredients, and simmer for 5-10 minutes.
Recipe for Maple Breakfast Patties:
- 1 lb ground beef
- 1-2 TBS maple syrup
- 1.5 tsp salt
- 1 tablespoon chopped fresh sage
- 2 teaspoons chopped fresh thyme
- 1 teaspoon fennel seeds, crushed
- 1/8 teaspoon nutmeg
- Red pepper flakes (optional)
Combine all ingredients in a large mixing bowl. Form into 2 oz patties. Fry in ghee or coconut oil until cooked through.
And don’t forget, for balanced hormones coffee AFTER breakfast!
Want to make your coffee even more metabolically supportive? Add some fat and protein!
This is my favorite way to enjoy coffee:
- 1 cup organic coffee
- 1-2 scoops Perfect Supplements collagen protein (use code CKN10 for 10% off). And check out this post for all of the amazing benefits of collagen.
- 1/2 tablespoon butter (great source of retinol)
- 1/2 tablespoon maple syrup
- Dash of cinnamon
- Pinch of sea salt
Put in a blender and blend! Super delicious, creamy coffee.
Was this helpful? Which one are you going to try first? Let me know in the comments below!