Why Women Shouldn't Wait

Why Women Shouldn’t Wait

For years, I was the queen of intermittent fasting. I’d go for an early walk, do a Pilates class, and start my day feeling “disciplined” because I hadn’t eaten a thing yet. I was proud of how long I could hold off before breakfast — until I learned that most of the studies celebrating intermittent fasting were done on men.

That changed everything.

I first heard about this on Mel Robbins’ podcast, during her chat with a female athlete who explained something that made complete sense once I heard it — women’s hormones work differently. When we wake up and don’t eat, our cortisol (the stress hormone) spikes. Cortisol helps us get going in the morning, but if it stays high for too long — like when we don’t eat soon after waking — our bodies slip into a kind of fight or flight mode.

And when cortisol stays high, it can mess with everything from mood and energy to metabolism and fat storage. In other words: skipping breakfast can actually stress your body out.

So, I did a complete 180.

As an early riser, it felt strange at first — frying eggs at 6 a.m. didn’t exactly fit my old routine. But I quickly noticed how much better I felt when I had breakfast within 30 minutes of waking up. My energy levels were steadier, my mood improved, and I wasn’t reaching for snacks mid-morning.

If you’re new to this, don’t overcomplicate it. Just eat something early — and make sure it includes protein. My go-tos are eggs, salmon, bacon, or Greek yoghurt, but there are endless ways to build a protein-rich start to your day.

Remember, it’s not about perfection — it’s about supporting your hormones and calming your body. Simply eating breakfast soon after waking is already a huge step in the right direction.

✨ Side note: If cortisol is the body’s biggest enemy when it comes to health, weight loss, or maintenance, then coffee on an empty stomach is its sidekick. Try holding off on that first cup until after breakfast or at least late morning — you’ll reduce the cortisol spike and get more of the good effects from your coffee.

Bottom line: don’t wait. Your body — and your hormones — will thank you for it.