With the rise of intermittent fasting as a tool for accelerated weight loss and improvement of metabolism, the endocrinologist and Crononutrición, Francisco Rosero warns that not eating breakfast after 9 in the morning can increase cortisol levels in the body and the risks that this represents for health.
According to the expert, delaying breakfast is interpreted by the body as a sign of stress, which raises and maintains high levels of cortisol (the stress hormone).
The doctor Rosero He is a disseminator of content of scientific value on his social networks where he shares videos on health and food topics.
The endocrinologist’s opinion is based on scientific evidence according to which the natural peak of cortisol occurs between 8:00 am and 9:00 am, so having breakfast later keeps this hormone high.
Rosero warns that breakfast is key if you want to heal your metabolism, and a lot has to do with cortisol levels.
“Cortisol is the stress hormone. We produce it in small quantities to get up and have all the energy in the morning. The peak of cortisol begins at 4 in the morning and increases progressively until 8 or 9 in the morning, at which point it reaches its maximum level and then begins to decrease,” he details.
What are the risks of prolonging fasting?
In previous installments we have shared the opinion of experts on intermittent fasting who defend its benefits, especially with certain conditions and under the supervision of doctors, to avoid falling into nutritional deficit or health conditions. While the endocrinologist delves into the risks of not having breakfast on time.
“If you don’t have breakfast before 9 in the morning, your body interprets that fast as a sign of stress. And what does stress do? It doesn’t allow cortisol to start going down, but rather keeps it high. What happens when there is excess cortisol? The body generates its own glucose. This raises blood sugar levels.”
Emphasizes the recommendation of having breakfast early to prevent the body from interpreting fasting as an alarm signal and keeping levels of cortisol, the stress hormone, high. The ideal time to break the fast is between 7 and 8 in the morning.
How should the fast be broken?
Rosero joins the recommendation of many specialists to break the fast with protein, not with “fruit.” The advantages of eating protein for breakfast is that it provides nutrients that provide energy for longer without generating blood glucose spikes, something that happens with fruits that are easily digestible and contain fructose, a type of natural sugar.
There are three foods that are the best options to start the day, according to the expert: egg, yogurt with nuts or seeds, and cheese.
Consuming two or three eggs in the morning provides the protein necessary to start the day, it can be prepared in olive oil; We can add vegetables.
The egg is a source of high-quality nutrients, as it provides choline, folate, vitamin D, iodine, B vitamins and essential proteins. Regarding the recommended amount, the Clínica Universidad de Navarra and several experts agree that daily consumption is safe. While the Clinic advises consuming between 7 and 14 eggs a week as part of a balanced diet, the doctor Isabel Belaustegui maintains that healthy adults can include 3 or 4 eggs a day, and even more, without problem.
Another safe source of protein is yogurt, which increases its benefits when combined with nuts.
A study published in Nutrients highlights yogurt as a source of high-quality dairy protein, with superior potential for muscle absorption and repair.
Cheese is a protein of dairy origin, ideal to eat for breakfast. Parmesan cheese, like other dairy products, is considered an optimal source of essential nutrients to acquire and maintain bone health, according to a study from the National Library of Medicine. Its nutritional profile makes it a recommended food for all ages.
This cheese stands out for its easy digestion and its richness in proteins and lipids. Additionally, Parmesan is naturally lactose-free, high in calcium, and has potential prebiotic and probiotic effects, reinforcing its benefits beyond its great flavor.
You can also include foods such as salmon, meat, chicken or fish in your breakfast, any of them are excellent. Plant-based proteins such as legumes are good to break the fast, if you are vegetarian or vegan.
With these simple recommendations you can prevent your cortisol from sabotaging a metabolic adjustment process. These recommendations are from the point of view of an endocrinologist who offers these tips to not allow cortisol to raise your glucose and generate more stress.
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