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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. Is

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Speaker 1: breakfast really the most important meal of the day? Can

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Speaker 1: you think of a more perfect topic for the show?

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Speaker 1: I can't. And you know how I know when I

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Speaker 1: have a really good topic, and it's and it's pretty

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Speaker 1: much every show. It's that in doing the research and

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Speaker 1: putting together my notes and my script a loose script.

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Speaker 1: I never read directly from it, don't ever want to

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Speaker 1: do that. But in compiling my notes and putting together

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Speaker 1: the show, I get frustrated because of the misinformation. And

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Speaker 1: this is one of those times. They almost all are

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Speaker 1: based on the topic of the show. So first of all,

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Speaker 1: let me just what does that mean? The most important

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Speaker 1: meal of the day? What are we talking about? So

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Speaker 1: we're gonna talk about that and the headlines get my

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Speaker 1: heart rate up. And as I've said on previous shows,

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Speaker 1: one of my philosophies of how I go through life

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Speaker 1: is as if I am wearing a heart rate monitor

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Speaker 1: and I keep my heart right down. Stresses a choice.

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Speaker 1: And there are two things in life that get my

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Speaker 1: heart rate up. Exercise and these topics and bad information

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Speaker 1: by these topics, I mean bad information, and a lot

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Speaker 1: of the bad information people comes from some pretty reputable

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Speaker 1: quote unquote people. We're gonna talk about that. So let's

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Speaker 1: just go through some fun facts to get this started.

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Speaker 1: About breakfast. You know, the concept of breakfast didn't even

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Speaker 1: really exist, not the food breakfast food, I should say,

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Speaker 1: until like the mid to late eighteen hundreds. People eight

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Speaker 1: food obviously, but it was more a snack or a

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Speaker 1: big meal. Oftentimes it was leftovers from the night before,

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Speaker 1: so it's more like dinner or a snack. And it

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Speaker 1: wasn't until back eighteen sixty three, that's not that long ago.

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Speaker 1: A health reformer named James Caleb Jackson used gram flower

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Speaker 1: to create what was pretty much the first breakfast cereal.

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Speaker 1: He took grand flour, he mixed it with water, he

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Speaker 1: baked it, he broke it up, he baked it again,

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Speaker 1: and he called this, not surprisingly granula granula, and it

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Speaker 1: was supposed to be mixed with either water or milk.

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Speaker 1: Then seventy eight comes along and John Harvey Kellogg, he

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Speaker 1: basically took his own version of granula and called it granola.

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Speaker 1: But that's not that long ago, and we could go

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Speaker 1: back and do a whole discussion about you know, the farming,

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Speaker 1: the different types of uh, you know, the way we

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Speaker 1: were living, you know, farming, agriculture and now the society

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Speaker 1: we live in today and how that has changed what

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Speaker 1: and how we eat UH. And I'll talk about that.

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Speaker 1: And statistics are pretty clear. Only about two thirds of

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Speaker 1: adults in the UK eat breakfast regularly, according to the

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Speaker 1: Association of UK Dietitians, and supposedly around three quarters of

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Speaker 1: Americans eat breakfast A and this is really important. I

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Speaker 1: don't buy that number. I think that's high. And B

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Speaker 1: and this is super important. What is that breakfast consist of?

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Speaker 1: So in so many of these studies, I would argue

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Speaker 1: they are flawed because of that, because it's self reports

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Speaker 1: for the most part, and because the quality of the

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Speaker 1: breakfast is not important to the study. And that is

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Speaker 1: insane when you are making these pretty incredible statements, including

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Speaker 1: this one. I'm gonna start with this because it jumps out.

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Speaker 1: I'm not even gonna say it is a really well

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Speaker 1: known magazine like Super High. You know it's it's it's

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Speaker 1: up there, okay, And the headline is this everything you

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Speaker 1: know about breakfast is wrong. That's the headline everything you

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Speaker 1: know about breakfast is wrong and let me I'm gonna

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Speaker 1: pull the quote and read it verbatim. Breakfast is supposed

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Speaker 1: to be the most important meal of the day if

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Speaker 1: you do it right, and weight loss advice has always

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Speaker 1: encouraged eating breakfast for optimal weight management. However, two new

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Speaker 1: studies here's the Kicker show this might not be true.

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Speaker 1: Not this is untrue. This is like we've proven, no,

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Speaker 1: it might not be true. And one final sentence from

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Speaker 1: the researchers from the University of Alabama at Birmingham discovered

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Speaker 1: that skipping breakfast here's the kicker doesn't necessarily help or

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Speaker 1: harm weight loss efforts. Are you kidding me? You have

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Speaker 1: a headline that says everything you know about breakfast is wrong,

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Speaker 1: and then you say, uh, it might not be true

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Speaker 1: and it does necessarily help or harm weight loss efforts.

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Speaker 1: And here's the thing, and here's why I love this

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Speaker 1: topic on so many levels, is it's not just about

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Speaker 1: weight loss. Holy smokes. If this topic we talk about

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Speaker 1: that with exercise, now we're gonna talk about it with nutrition.

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Speaker 1: And they're connected, and they're connected in this way in

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Speaker 1: this confusing take studies that I would argue, many are biased,

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Speaker 1: many are flawed, and I'm giving you about five or

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Speaker 1: six on both sides to show you if listen, you

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Speaker 1: should be confused about breakfast. But then to wrap up

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Speaker 1: the show, I'm gonna give you my three breakfasts that

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Speaker 1: are go to for me and take it or leave it,

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Speaker 1: but I'll give you you know what I love, and

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Speaker 1: then we're gonna talk about all of the reasons why

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Speaker 1: it's important other than hellylloa just weight loss, and there

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Speaker 1: are so many others. So just like exercise has so

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Speaker 1: many benefits other than what you see on a scale,

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Speaker 1: guess what eating breakfast does too. All right, So when

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Speaker 1: we come back from the break I gotta get to that,

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Speaker 1: gonna get to the studies. We're gonna look at them,

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Speaker 1: show you the confusion, and we're gonna start from there.

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Speaker 1: I am Tom Holland this is Fitness Disrupted. We will

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Speaker 1: be right back. All right, we are back. We're talking

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Speaker 1: about breakfast, a topic that just I know, I keep

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Speaker 1: saying it because that's what the problem is with nutrition

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Speaker 1: and exercise. It's oversimplified, it is made confusing. But I

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Speaker 1: would say researchers that just want to go against you,

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Speaker 1: they want to be at conoclasts, fitness nutrition, that's how

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Speaker 1: you get your name out there. And they start with

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Speaker 1: their bias many, not all, but many, and poor research design,

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Speaker 1: and then they just confused and it's not okay. It's

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Speaker 1: not okay. In my opinion, this is my business helping you,

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Speaker 1: helping people be as healthy as possible. And when you

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Speaker 1: start with the headline that says everything you know about

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Speaker 1: breakfast is wrong, and then many people aren't going to

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Speaker 1: read past that. Many people are going to read past that.

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Speaker 1: They're scrolling, and it's just it builds up over time,

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Speaker 1: the confusion, all right, and within one of these studies,

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Speaker 1: gonna keep throwing them out there. So the author of

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Speaker 1: one of these studies, the ones that supposedly told you

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Speaker 1: that everything you knew about breakfast is wrong, he has

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Speaker 1: here's his quote. I'm not gonna name him. Doesn't matter.

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Speaker 1: The general question about whether breakfast is the most important

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Speaker 1: meal of the day is not grounded in scientific data,

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Speaker 1: but more of an old saying, says author of blah

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Speaker 1: blah blash study. You gotta be kidding me if that's

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Speaker 1: not an oversimplification. First of all, what does he mean

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Speaker 1: by what do we mean? By the most important meal

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Speaker 1: of the day and not grounded in scientific data. Hey,

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Speaker 1: i'm gonna give you a bunch. Okay, I'm gonna give

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Speaker 1: you a bunch. I'm gonna give you the uh, the

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Speaker 1: supposed the contrary studies. Let's get right into it. Number one.

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Speaker 1: The name of the study is the Causal Role of

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Speaker 1: Breakfast in Energy Balance and Health, a randomized control trial

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Speaker 1: in lean adults. Okay, the American Journal of Clinical Nutrition,

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Speaker 1: and this was August of two four. Just gonna jump

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Speaker 1: right to the results. Contrary to popular belief, they say

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Speaker 1: there was no metabolic adaptation to breakfast. Okay, So what

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Speaker 1: does that mean? It didn't boost your metabolism. Now, in

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Speaker 1: the list of things that I will talk about at

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Speaker 1: the end of the show, the benefits, that's one that

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Speaker 1: many outlets will cite boosted metabolism. I took it out.

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Speaker 1: It doesn't matter if it does or if it doesn't.

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Speaker 1: That's not what I'm gonna put there for now. So

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Speaker 1: who cares? Is my point. And then the next one

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Speaker 1: is in their results with limited subsequent suppression of appetite limited,

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Speaker 1: so it had some suppression of appetite. It helped with

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Speaker 1: appetite that's kind of important. And then here's the kicker.

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Speaker 1: Physical activity thermogenesis was markedly higher with breakfast then with fasting.

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Speaker 1: What does that mean, people? That means that the people

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Speaker 1: who ate breakfast, they moved more, pretty much, a heck

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Speaker 1: of a lot more, burning four forty two calories more.

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Speaker 1: That's a lot. That's an hour on the elliptical for

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Speaker 1: many people, for people who ate breakfast. And here's one

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Speaker 1: more thing. And we're kind of getting ahead to the

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Speaker 1: benefits of exercise, or I'm sorry of of similar to exercise,

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Speaker 1: the benefits of eating breakfast continuously measured. Glaemia was more

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Speaker 1: variable during the afternoon and evening with fasting than with breakfast.

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Speaker 1: By the final week of the intervention, What does that mean?

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Speaker 1: That your blood sugar was going up and down and

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Speaker 1: that affects appetite, and that affects over eating. We want

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Speaker 1: our blood sugar levels to be as stable as possible

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Speaker 1: to avoid those cravings and to avoid overeating. So so

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Speaker 1: you can you say that, you know, because it didn't

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Speaker 1: change our metabolisms throughout the day, but it did all

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Speaker 1: these other great things. That breakfast isn't important. You gotta

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Speaker 1: be kidding me again. Breakfast. People who ate breakfast maintained

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Speaker 1: more stable afternoon and evening glycemia than fasting and regular

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Speaker 1: people who ate regular breakfast daily resulted in significantly higher

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Speaker 1: physical activity throughout the day than those who didn't eat. Okay,

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Speaker 1: and this study, by the way, it was only six weeks,

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Speaker 1: I think, which kind of short. And here's another thing.

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Speaker 1: What did they eat? So there was no control that

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Speaker 1: I can see over was it a good breakfast or not? Okay,

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Speaker 1: So there you go. Second study, and again I'm gonna

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Speaker 1: get through these quickly, but it leads to the discussion.

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Speaker 1: All right, title eat or Skip Breakfast The important role

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Speaker 1: of breakfast quality for health related quality of life, stress

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Speaker 1: and depression in Spanish adolescence. And this was the International

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Speaker 1: Journal of Environmental Research and Public Health, August two. Okay,

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Speaker 1: here's a really cool thing about this study. They looked

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Speaker 1: at five seven Spanish adolescence and for the first time

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Speaker 1: they looked at the quality. So I put this one

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Speaker 1: number two of the breakfast and they also looked at shockingly,

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Speaker 1: we're not gonna talk about weight here. Uh, the associations

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Speaker 1: between eating or skipping breakfast and the quality of that

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Speaker 1: breakfast eaten on the quality of life. So they looked

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Speaker 1: at the stress levels and depression levels of these kids,

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Speaker 1: and shockingly, what do you think happened? Okay? Adolescents who

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Speaker 1: ate a good quality breakfast showed better health related quality

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Speaker 1: of life scores and lower levels of stress and depression

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Speaker 1: than those who ate a poor or very poor quality breakfast.

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Speaker 1: So my point in putting this one in is again,

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Speaker 1: the most important meal of the date for what. So

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Speaker 1: when you say it's it's wrong, and it's not the

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Speaker 1: most important meal for weight loss or for your brain,

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Speaker 1: for how you feel, for your mood state. So these

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Speaker 1: overarching headlines that serve to confuse drive me nuts. Okay,

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Speaker 1: and let me just read a couple more sentences from

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Speaker 1: this study. I love it. The first study that has

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Speaker 1: shown the importance of the quality of breakfast rather than

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Speaker 1: just whether breakfast is eaten or skipped. My gosh, do

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Speaker 1: you think if the people that are eating breakfast within

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Speaker 1: these studies are having a bacon, egg and cheese, which

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Speaker 1: by the way, is really tasty, But you think that's

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Speaker 1: going to affect many of these other factors? Of course

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Speaker 1: it does, of course it does. Third study Effective breakfast

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Speaker 1: on weight and energy intake systematic review and meta analysis

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Speaker 1: of randomized controlled trials British Medical Journal, January. Now another

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Speaker 1: one that says not really that important. That's the headline

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Speaker 1: that that was taken from this. So many of the

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Speaker 1: headlines you read in these magazines they pull from these

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Speaker 1: studies and then they come up with, like I said

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Speaker 1: at the start, everything you know about breakfast is wrong,

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Speaker 1: so they twist the results. Okay. So the objective of

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Speaker 1: this study was a meta analysis, systematic review and meta

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Speaker 1: analysis of thirteen studies. So they looked at thirteen controlled

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Speaker 1: trials published between January January eighteen in US to getting

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Speaker 1: the effect of breakfast on weight loss and or energy intake. Okay,

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Speaker 1: did you lose weight or did you eat more throughout

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Speaker 1: the day? Okay? And so one of the findings was

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Speaker 1: people who ate breakfast had a higher total daily energy

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Speaker 1: intake than those assigned to skip breakfast, and it was

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Speaker 1: about sixty calories and that can add up, okay. But

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Speaker 1: the conclusion they came to in the study of the

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Speaker 1: studies suggest that the addition of breakfast might not be

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Speaker 1: a good strategy for weight loss, regardless of established breakfast habit.

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Speaker 1: Caution is needed when recommending breakfast were weight loss and adults,

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Speaker 1: as it could have the opposite effects. Again, what kind

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Speaker 1: of breakfast? And here's the final kicker again for this

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Speaker 1: study is they say all of the included trials were

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Speaker 1: at a high or unclear risk of bias in at

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Speaker 1: least one domain and had only short term follow ups

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Speaker 1: mean periods seven weeks for the weight studies and two

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Speaker 1: weeks for the energy intake. As the quality of the

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Speaker 1: included studies was mostly low, the findings should be interpreted

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Speaker 1: with caution. Come on, can't take these studies and then

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Speaker 1: and then just serve to confuse by saying, well, it's

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Speaker 1: not the most important meal of the day. And again,

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Speaker 1: what does that mean? Define important? Alright, just a couple

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Speaker 1: more and then we're gonna bring it all home. Prospective

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Speaker 1: Study of breakfast eating and incident coronary heart disease in

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Speaker 1: a cohort of male US health professionals. And this was

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Speaker 1: in circulation July two. This is super important. So back again,

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Speaker 1: is it the most important meal of to day for

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Speaker 1: weight loss or for cardiovascular health people? Okay? It's a

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Speaker 1: study from the Harvard School of Public Health, and it

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Speaker 1: adds evidence that eating breakfast is important for good health. Okay.

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Speaker 1: The Harvard School for Public Health researchers found that men

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Speaker 1: who regularly skipped breakfast had a twenty seven percent higher

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Speaker 1: risk of heart attack or death from coronary heart disease

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Speaker 1: and the those who did not eat a morning meal. Okay.

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Speaker 1: They also found, not surprisingly back to the glycimia right,

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Speaker 1: blood sugar, non breakfast eaters were generally hungrier later in

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Speaker 1: the day and ate more food at night, perhaps leading

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Speaker 1: to metabolic changes in heart disease. Okay, that's really important,

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Speaker 1: and it's not just about weight loss such an overarching

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Speaker 1: theme of this show. Is it cardio or is its

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Speaker 1: strength training? Eat breakfast, don't eat? Why? What are we

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Speaker 1: talking about? Why? What is the importance? What? What are

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Speaker 1: what are the benefits? Well accord to these studies, Yes,

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Speaker 1: there's mixed findings, mixed quality of studies. Not many that

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Speaker 1: I've come across about the quality of the foods. So

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Speaker 1: many of these are self reports. So we have to

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Speaker 1: look at where the people even honest about what they

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Speaker 1: ate how much they ate? All right, and great quote

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Speaker 1: from a nutritionist and dietary counselor nanny tough when in

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Speaker 1: regards to these studies, She says, skipping breakfast makes you hungrier.

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Speaker 1: Eating larger meals later in the day, we'll make blood

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Speaker 1: sugars surge, paving the way for diabetes, weight gain, and

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Speaker 1: high blood pressure. I agree, your body will start trying

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Speaker 1: to make up for what it originally needed at breakfast.

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Speaker 1: And according to her and I concur it's the biggest

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Speaker 1: mistake people can make each day. With our busy lifestyles,

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Speaker 1: we've gotten away from what is important, all right, and

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Speaker 1: it creates a snowball effect that you're eating bigger portions

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Speaker 1: when you eat all right to final ones to final

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Speaker 1: Skipping breakfast is associated with adipocity markers, especially when sleep

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Speaker 1: time is adequate in adolescence. Scientific reports. This was April two, nineteen.

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Speaker 1: All these studies super recent, and it looked at two

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Speaker 1: different studies and they determined that skipping breakfast is associated

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Speaker 1: with total and abdominal obesity independent of sleeping time. And

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Speaker 1: this was a European boys Okay, European and Brazilian adolescents

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Speaker 1: even when they sleep enough, so sleep is connected to eating.

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Speaker 1: But skipping bread fast presented higher levels of obesity, and

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Speaker 1: that's super important. I'm gonna finish the show just talking

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Speaker 1: about like I have two boys I've talked about on

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Speaker 1: on many shows. I start their day with an enormous,

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Speaker 1: healthy breakfast, and I would argue it helps with their school,

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Speaker 1: it helps with their health, it helps with their sports,

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Speaker 1: it helps with everything. Okay, and the final one and

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Speaker 1: this one perfect one to end on. Okay, Meal frequency

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Speaker 1: and timing are associated with changes in body mass index

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Speaker 1: in Adventists health study to Okay. This was Journal of Nutrition,

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Speaker 1: September two thousand seventeen, and this is a huge uh.

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Speaker 1: The analysis used data from fifty thousand adult members aged

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Speaker 1: over thirty years from that church, the Seventh Day Adventist

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Speaker 1: Church in the United States and Canada, And this is

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Speaker 1: amazing and and not surprising. Breakfast eaters experienced a decreased

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Speaker 1: BMI compared with breakfast skippers relative to subjects who ate

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Speaker 1: their largest meal at dinner. Those who consume breakfast as

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Speaker 1: the largest meal experienced a significant decrease in b m

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Speaker 1: I and those who consumed a big launch experienced too

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Speaker 1: smaller but still significant decrease in b m I than

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Speaker 1: those who ate their largest meal and dinner. And these

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Speaker 1: groups tend to eat healthier, so it's not surprising So

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Speaker 1: when we have this discussion about whether breakfast is the

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Speaker 1: most important meal of the day, and there's no discussion

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Speaker 1: about what, you've gotta be kidding me. You've gotta be

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Speaker 1: kidding me. All right. So we have a bunch of

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Speaker 1: different studies, but it got us to the point that

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Speaker 1: I wanted it to that it's not just about weight loss.

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Speaker 1: But according to the study with the most people fifty

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Speaker 1: thousand September two seventeen, breakfast eaters experienced a decreased b

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Speaker 1: m I body mass index compared with people who skip breakfast. Okay, alright,

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Speaker 1: one more break We're gonna put it all together, talk

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Speaker 1: about why we do it, how we do it, and

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Speaker 1: what we do, what specific types of breakfasts. All right,

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Speaker 1: we'll be right back. So we're talking about breakfast. Now,

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Speaker 1: let me say this. There are always the outliers, and

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Speaker 1: generally speaking, you know all people who say to me,

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Speaker 1: I don't need breakfast and they're skinny. But here's the thing,

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Speaker 1: I'm just looking at them in their skinny. I don't

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Speaker 1: know they're markers. I don't know their blood chemistry, I

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Speaker 1: don't know their heart health. So just because you're skinny

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Speaker 1: doesn't mean you shouldn't eat breakfast, And I would argue

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Speaker 1: it's like being dehydrated. I think when you skip breakfast,

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Speaker 1: can you be skinny and be okay? Sure, but maybe

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Speaker 1: your your body would work better and your brain would

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Speaker 1: work better. And that's where I'm gonna end up, because

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Speaker 1: we're not just talking about our body here, we're talking

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Speaker 1: about our brain, as that second study with the kids

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Speaker 1: and the depression alluded to. So listen, if you don't

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Speaker 1: even breakfast and you're good, you're good. And I know

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Speaker 1: many people will say, well, Tom, I'm not hungry. I'm

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Speaker 1: generally not that hungry in the morning either, So the

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Speaker 1: fuel I fill up with is generally gonna be a

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Speaker 1: little bit more or or significantly more than my appetite.

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Speaker 1: But I know how busy I'm gonna be, and this

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Speaker 1: is all you do a five hour show on this,

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Speaker 1: and you guys would hate me. But so many things

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Speaker 1: have changed the way the busy lifestyles we lead. We're

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Speaker 1: not sitting down and eating. We're eating on the go

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Speaker 1: in the car, standing up. So it's different. So I

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Speaker 1: start my day, and I start my kid's day and

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Speaker 1: my family's day off on the right foot. And it

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Speaker 1: makes me happy every single day. All right, So the

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Speaker 1: analogy is simplistic, but true. We are like a car,

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Speaker 1: a vehicle. You gotta fuel up with the gas, and

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Speaker 1: not only fuel up with gas, but the highest premium

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Speaker 1: that we can to start the day, fueling up not

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Speaker 1: only our bodies, people, but our brains. Okay, the brain

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Speaker 1: really quickly. The brain runs on glucose. Okay, it's a

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Speaker 1: form of sugar. It's the primary source of energy for

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Speaker 1: every cell in the body. And because the brain is

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Speaker 1: primarily made up of nerve cells, they're called neurons. It's

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Speaker 1: the most energy demanding organ in the body. That means

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Speaker 1: it requires the most energy, one half of all the

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Speaker 1: energy used in the body. The sugar. Okay, we're talking thinking,

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Speaker 1: We're talking memory, learning. All of these things are closely

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Speaker 1: related to glucose. Whole another show. But why are we

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Speaker 1: eating breakfast? We are fueling our body for the activities

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Speaker 1: to come. Can you get away with not doing it? Absolutely?

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Speaker 1: Are you going to probably over eat later in the day.

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Speaker 1: Most people will make poor food choices. Most people will

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Speaker 1: me being an equals one, I know that when I

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Speaker 1: don't eat breakfast, I totally eat more poorly throughout the day.

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Speaker 1: The bigger and the higher quality my breakfast, the better

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Speaker 1: I'm doing. Okay, it's gonna set you up for a

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Speaker 1: daytime twenty four hours of success. Okay, for your brain

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Speaker 1: and your body, those two things. We are fueling our bodies.

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Speaker 1: And we just learned about cardiovascular disease correlation. Okay, all

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Speaker 1: of these different things. So breakfast, why do we do it.

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Speaker 1: It's gonna encourage you most likely to eat healthier, make

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Speaker 1: healthier food choices throughout the day. It is going to

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Speaker 1: balance your blood sugar levels. You're not going to have

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Speaker 1: these cravings, these wide fluctuations, especially when you eat healthy.

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Speaker 1: So that's the thing. So when the headline I pulled off,

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Speaker 1: it says, why is breakfast the most important meal of

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Speaker 1: the day? In parentheses, it's why is a healthy breakfast

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Speaker 1: the most important meal of the day. It boosts your

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Speaker 1: energy levels. You're gonna have energy, not just boost. It

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Speaker 1: gives you energy. It's going to promote heart health according

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Speaker 1: to these studies, and it's going to help fuel your brain.

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Speaker 1: So it's not just about weight. It's about getting vitamins

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Speaker 1: and minerals in in the morning and eating enough to

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Speaker 1: fuel for the duration. And let me give you real quickly.

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Speaker 1: I like just every meal I have, it's a healthy

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Speaker 1: carbohydrate and a healthy protein, and generally I'll throw in

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Speaker 1: a healthy fat too in the in the morning, it's

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Speaker 1: easier for me. So healthy carbohydrates that means complex sources

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Speaker 1: of carbohydrates. And I believe and as do many nutritionists.

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Speaker 1: I have sports nutrition certification. But in addition to being

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Speaker 1: an sist physiologist. But protein in the morning, we don't

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Speaker 1: get enough. Most people don't get enough, and protein helps

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Speaker 1: you feel satiated, feel full. When you just have carbs,

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Speaker 1: especially a simple carb that's gonna lead to the blood

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Speaker 1: sugar spikes. Okay, that's gonna make the hunger. That's gonna

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Speaker 1: make as we say, the wheels fall off at three o'clock.

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Speaker 1: And in the end, that's what it all comes down to,

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Speaker 1: or one of the things that comes down to the

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Speaker 1: wheels falling off at three o'clock. You skip breakfast, you

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Speaker 1: get hungry, and the wheels fall off, and then you

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Speaker 1: consume the majority of your calories from three pm till

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Speaker 1: whenever you go to bed at night. All right, So

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Speaker 1: what are some great options whole grain cereals or bread.

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Speaker 1: Great carbohydrate source in moderation, low fat, milk, yogurt, cottage, cheese.

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Speaker 1: There's your protein sources fresh fruit and vegetables. I love it. Again,

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Speaker 1: those are the carbs, and you can do nuts lagoons

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Speaker 1: for even more protein. So give you my quick three

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Speaker 1: go to breakfasts. Personally did one this morning. It was oatmeal.

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Speaker 1: There's carbs in there, complex carbohydrates, there's some protein. I

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Speaker 1: threw in blueberries. I do some flax seeds for a

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Speaker 1: healthy fat. And then I had two hard boiled eggs

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Speaker 1: and some caffeine coffee. Always my second go to breakfast

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Speaker 1: is a huge omelet filled with vegetables. Huge. Now you

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Speaker 1: can have two eggs, four eggs, six eggs. Talk about

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Speaker 1: the yolks in another show, but egg omelet, lots of vegetables,

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Speaker 1: and quite often I'll throw some holy toast in there

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Speaker 1: as well. Nice huge breakfast to get me started. And finally,

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Speaker 1: if I'm super busy, which is an excuse I could

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Speaker 1: do all the I will do the protein shake and

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Speaker 1: a banana. So the banana for me is the carbohydrate

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Speaker 1: because the protein powder I generally use or the pre mix,

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Speaker 1: doesn't have a lot of carbs in that, so that

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Speaker 1: is something in my stomach to get me going, especially

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Speaker 1: if I'm doing an early workout where I don't want

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Speaker 1: too much in my stomach. That's what I'm gonna have.

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Speaker 1: So we got the oatmeal, You've got the egg omelet

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Speaker 1: if you want something like that. Another great one, by

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Speaker 1: the way, is yogurt and granola, protein, healthy fat, carbs

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Speaker 1: right there. So you find what works for you. And

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Speaker 1: then I just rotated. I just rotate it. So depending

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Speaker 1: on my mood, my schedule, those are my three. Now

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Speaker 1: I have many others, but those are the mainstays. So

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Speaker 1: you find what works for you. But breakfast, it's important.

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Speaker 1: It's not just about weight loss. A healthy breakfast is

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Speaker 1: just one of the greatest ways to start your day.

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Speaker 1: And if you have weight to lose and you're not

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Speaker 1: eating breakfast, I had many clients like that, hundreds and

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Speaker 1: hundreds over the years. I say, you've got to change something.

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Speaker 1: Something's not working. So if weight loss is your goal

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Speaker 1: and you think it's counterintuitive, well it's not working, so

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Speaker 1: why don't you try it and give it more than

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Speaker 1: give it? Around six weeks you truly breakfast. I would

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Speaker 1: say for six weeks, you're gonna start to see some change.

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Speaker 1: And positive change. Healthy breakfast. That's what we're talking about here,

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Speaker 1: complex carbohydrates, ween, sources of protein and healthy fats. Sounds

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Speaker 1: like a Mediterranean diet to me. I am Tom Holland.

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Speaker 1: Thank you for listening. I hope you got something out

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Speaker 1: of this. Do I think breakfast is a really important meal,

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Speaker 1: and yes, the most important meal of the day, because

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Speaker 1: it sets up our day. If you have your breakfast

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Speaker 1: at night and then go to bed, what is that

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Speaker 1: you know your biggest meal? I should say, Does that

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Speaker 1: make a lot of sense? I don't think so. All right,

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Speaker 1: Thank you for listening. If you have not yet rated

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Speaker 1: the show, please I pre set it immensely if you

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Speaker 1: could do that, I love the comments and go to

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Speaker 1: bad Let me know what you think. Um shortening the

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Speaker 1: shows up. I know that was a critique of my

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Speaker 1: early shows. I get it. So where this is the Wheelhouse,

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Speaker 1: We're gonna have a lot more guests, different shows. So

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Speaker 1: let me know what you're interested in and I will

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Speaker 1: do that. Also, any questions you have, leave them and

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Speaker 1: we do those. I will answer those in a listener

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Speaker 1: mail bag episode. Thank you for listening. I'm Tom Holland.

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Speaker 1: This is Fitness Disrupted believe in yourself. Fitness Disrupted is

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Speaker 1: a production of I heart Radio. For more podcasts from

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Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts,

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Speaker 1: or wherever you listen to your favorite shows.