Let’s talk breakfast. Or… maybe the lack of it.
A lot of people I talk to either skip breakfast on purpose (because they’ve read about intermittent fasting) or they just “aren’t hungry in the morning.” And for some, it’s even a badge of honor: “I don’t eat until noon, I’m basically fasting!”
But here’s the thing—more often than not, skipping breakfast isn’t working the way people think it is. In fact, I usually see it create a cycle that keeps people stuck.
Why People Skip Breakfast
There are a few common reasons:
- Not hungry in the morning. Maybe you’re genuinely not feeling it when you wake up.
- Too much food the night before. If you’re raiding the pantry at 10 p.m., chances are you’re not exactly craving eggs and toast at 7 a.m.
- Shame or guilt. Some folks think, “I ate too much last night, so I’ll just ‘make up for it’ by skipping breakfast.”
- Following a trend. Intermittent fasting has become popular, so it feels like skipping breakfast is the “hack” to health.
And sometimes, it does look like it’s working for a while. Which brings us to a quick sidebar…
A Word on Intermittent Fasting
If you’re crushing life on intermittent fasting—your energy is high, your performance is strong, your weight is where you want it—awesome. Truly. Don’t change a thing.
But if you’re skipping breakfast and you:
- feel sluggish,
- can’t seem to lose weight,
- or notice late-night cravings are wrecking you…
…then it’s not working.
Here’s the science-y truth bomb: intermittent fasting doesn’t have magical hormone powers that override thermodynamics. Calories still matter. Hormones influence hunger, fullness, and energy, but they don’t break the laws of physics.
Translation? If you were already skipping breakfast and overeating at night, fasting doesn’t suddenly fix that. It just gives it a shiny new name.
Why Skipping Breakfast Backfires
When your eating rhythm is out of whack, hunger gets out of whack too.
Skip breakfast → Get ravenous later → Overeat at night → Wake up full or guilty → Repeat.
Sound familiar?
The human body loves rhythm. We’re wired for it—daily, weekly, even seasonally. That’s why circadian rhythm exists. You can actually teach your body to expect food at certain times, which makes hunger a tool instead of a surprise attack.
What to Do Instead
If skipping breakfast isn’t working for you, here’s the play:
- Retrain your hunger. Start by adding something small earlier in the day—a protein shake, a piece of fruit, or a hard-boiled egg. You’re teaching your body to be hungry in the morning again.
- Front-load instead of back-load. Eat more of your food earlier in the day. You’ll have more energy when you need it—for work, workouts, and life—and you won’t be wrestling the snack monster at 9 p.m.
- Even things out. Aim for balanced meals across the day. Protein, veggies, carbs, and fats spaced out will help keep your blood sugar and hunger in check.
- Notice the difference. Most people find they have more energy, fewer cravings, and way less of that “nighttime free-for-all.”
Bottom Line
Skipping breakfast isn’t the enemy—but for many people, it’s not the solution either. If you’re feeling stuck, tired, or hungry all the time, try flipping the script: eat earlier, build rhythm, and see what happens.
You might just find that starting your day with fuel helps you finish your day with more energy, better choices, and a little less guilt.