For women, it is recommended to eat breakfast within an hour of waking up in order to lower cortisol and regulate appetite hormones. This helps avoid late afternoon energy crashes, prevent nocturnal cravings, and promote quality sleep.

noli's read

Several observational and interventional studies support the idea that skipping breakfast disrupts cortisol rhythms and hunger hormones in women. For example, a randomized controlled trial led by Dr. Jakubowicz in 2013 showed that concentrated morning caloric intake significantly improved satiety compared to later intake. Similarly, a clinical chrononutrition study published in Cell Metabolism (Ruddick-Collins et al., 2022) confirms that eating a larger breakfast helps better control appetite throughout the day. Regarding rest, cross-sectional research presented by the American Society for Nutrition in 2019 associates regular breakfast consumption with sleep perceived as more restorative and a decrease in nocturnal snacking. However, the strict rule of necessarily eating within 60 minutes of waking is primarily based on expert opinion and lacks direct clinical evidence. Furthermore, this universal approach overlooks individual variations related to each person's chronotype.

the sources

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