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Breakfast Blueprint: One Habit To Influence Your Health

It's probably well known by now that I’m a big fan of breakfast. For one, it has an incredible amount of benefits for us including:

  • Building stress resilience

  • Supporting hormones and cycle

  • Improving energy levels

  • Reduce cravings for sugar

Can it really be that easy to start seeing symptom relief by eating breakfast? YES. However, what you eat is equally important. Here are a few simple steps to creating your balanced morning meal.

  • Choose savory over sweet: Breakfasts high in refined sugars can cause a blood sugar roller coaster which introduces a whole lot of symptoms including: stress, anxiety, irregulated hormones, energy crashes, insulin resistance (more on that later)

  • Add a quality protein: Most women aren't getting nearly enough protein. Protein BUILDS hormones. We need quality protein if we want to see differences in our cycle and hormonal health.

  • Combine P+C+F: As a general guideline, build your plate with ¼ protein, ¼ fat, ½ carbohydrates

Breakfast has tremendously changed my health and something I find incredibly important for a woman's health journey. When I focus on a balanced breakfast and aim for quality protein, my energy stays high, digestion runs smoothly, and I notice a clear impact in my mood.

There are a lot of different deeply nourishing foods you can add to your plate. Some ideas are listed below:


  • Pasture raised eggs

  • Local beef

  • Organic chicken sausage

  • Yogurt

  • Leftovers

  • Plant protein (beans, lentils, soy, etc.)


  • Leafy greens (kale, collard greens, swiss chard)

  • Sweet veggies (carrots, squash, plantains, sweet potatoes, etc.)

  • Potatoes

  • Rice

  • Sprouts and microgreens for huge nutritional boost


  • Avocado

  • Organic Dairy

  • Ghee, butter, coconut oil (used for cooking)

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