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Hey everyone,

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One troubling trend I'm seeing more and more in my practice is people skipping breakfast—often under the trendy name of "intermittent fasting." Many claim it's fantastic for weight loss and improving insulin resistance. From my experience reviewing many people’s labs, I have to disagree—it rarely delivers the promised long-term results.

Sure, you might see a little initial weight loss, but it's often negligible over time, and it can seriously disrupt your hormones.

Here's why: Through comprehensive testing (blood, fecal, urine, and saliva), we measure a wide range of hormones. What many people don't realize is that a significant portion of your daily cortisol—your primary stress hormone—surges shortly after waking. This is known as the cortisol awakening response (CAR), where cortisol levels typically rise 38–75% and peak around 30–45 minutes after you get up.

Eating breakfast helps shut down or blunt that cortisol surge. Skip it, and your body keeps pumping out higher cortisol to raise blood sugar (since you haven't eaten overnight).

You might think, "So what, Dr. Sheehan? Who cares about a little extra stress hormone?"

Here's why it matters—especially if balanced hormones are your goal:

• High cortisol interferes with the conversion of T4 to active T3 thyroid hormone, putting major stress on your thyroid.
• It also works against testosterone, estrogen, and progesterone, throwing your sex hormones out of balance.

In short, chronically elevated cortisol from skipping breakfast can wreak havoc on your entire hormonal system.

Some patients tell me, "But I'm not hungry in the morning!" Not being hungry first thing is actually a red flag—it often signals existing hormonal imbalances or poor digestive function. The real question isn't hunger; it's whether you want balanced hormones. If that's the priority, start with something small and nutrient-dense for breakfast.

Here are a few simple, hormone-supporting breakfast ideas to get you going (focus on protein + healthy fats + fiber to stabilize blood sugar and support thyroid/sex hormones):

• Scrambled or boiled eggs with veggies: 2–3 eggs scrambled with spinach, mushrooms, and onions, plus half an avocado. (Eggs provide selenium and iodine for thyroid health; veggies add anti-inflammatory fiber.)
• Greek yogurt or coconut yogurt parfait: Full-fat unsweetened Greek yogurt (or dairy-free alternative) topped with a handful of blueberries, chia seeds, hemp seeds, and a sprinkle of ground flaxseeds or pumpkin seeds. (High protein, omega-3s, and minerals like magnesium/zinc for hormone balance.)
• Sweet potato hash: Roasted sweet potato cubes with ground turkey or grass-fed beef, sautéed greens, and a drizzle of olive oil. (Complex carbs for steady energy, protein for muscle/hormone support—aligns well with balanced blood chemistry approaches.)
• Smoothie option: Blend a scoop of clean protein powder, spinach or kale, half an avocado, berries, and flaxseeds or chia seeds in unsweetened almond milk. (Quick, nutrient-packed, and easy if mornings are rushed.)

These keep things simple, whole-food based, and focused on balancing hormones naturally—no need for fancy recipes unless you want them!

Others say, "But this guru on TikTok/Facebook swears by intermittent fasting!" I always ask: Has that self-appointed expert ever run comprehensive blood, saliva, and urine tests on you? Strangely, these online influencers rarely (if ever) treat my patients—yet people take their advice over someone who's actually run these tests. Many of these "gurus" also have financial incentives tied to programs or products. Don't get suckered—trust the data from real lab work.

In my experience, those who consistently skip breakfast tend to show the worst hormonal imbalances, particularly with thyroid function.

A common follow-up: "But if I want to lose weight and improve insulin sensitivity, don't I need to skip breakfast?" No. The most reliable approach I've seen is following the Page Diet (developed by Dr. Melvin Page specifically to balance hormones and blood chemistry—we have a free course you can take here), combined with about 30 minutes of daily exercise. This tends to optimize hormones and insulin sensitivity far better than chronic fasting for most people.

I hope this clears up the confusion around breakfast and intermittent fasting—now with some practical ideas to try!

One last note: What about fasting for religious reasons? That's entirely different. Periodic or occasional fasting (certain days of the week or times of the year) doesn't usually cause the same long-term hormonal disruption. The constant daily elevation of morning cortisol from routine intermittent fasting is what tends to cause problems. Irregular fasting may even offer benefits for some. If it's tied to your faith, go for it—honor what is meaningful for you.

Wishing you balanced hormones and vibrant health this week!

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Sincerely yours,

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Dr. Sheehan

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