Eating something within 30 minutes of waking up helps reduce cortisol levels and helps the body release fat stores, thereby countering the effects of chronic stress.

noli's read

Cortisol naturally follows a circadian rhythm, with a morning peak known as the 'cortisol awakening response' (CAR), which is essential for mobilizing the energy needed to start the day; this peak is not a sign of stress, but a healthy biological mechanism. Research, including observational studies and trials on glycemic regulation, suggests that morning food intake can influence the hormonal response, but the idea that it 'shuts off' cortisol to promote fat loss is a simplified extrapolation. While stress management is crucial for body composition (via mechanisms such as sleep and appetite), the direct link between eating immediately upon waking and clinically significant weight loss remains poorly supported by robust meta-analyses. Some individuals may indeed manage their energy better with breakfast, but others practicing intermittent fasting do not necessarily exhibit a deleterious rise in cortisol linked to this practice. In summary, the advice is an interesting energy management strategy, but the described hormonal mechanism is overestimated in relation to overall energy balance.

the sources

No named source held this one up — that absence is part of the verdict.