Adopt a traditional, savory, and complete Japanese breakfast (salmon, tamagoyaki, cucumber salad, and miso soup) to fuel up with lasting energy, high-quality protein, healthy fats (omega-3s), and essential nutrients.

noli's read

The idea that a protein-rich breakfast promotes lasting satiety and energy is scientifically robust. A meta-analysis of randomized controlled trials (RCT) published in the European Journal of Nutrition demonstrates that high-protein morning meals significantly increase the feeling of fullness compared to sugary options. Furthermore, the benefit of healthy fats (omega-3s) from salmon for heart and mind vitality is validated by extensive observational studies and clinical trials summarized by the American Heart Association. Choline intake via eggs is also supported by analyses from the Office of Dietary Supplements, which highlight its role in supporting memory. Conversely, the promise of probiotics in miso soup requires nuance. The beneficial bacteria in miso are highly heat-sensitive and risk being destroyed if the soup is prepared with boiling water, as noted in research on the viability of ferments (expert opinion). Despite this nuance regarding preparation temperature, this morning ritual remains an exceptional model of balance.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015