Science-Backed Breakfast Routine in 2024

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Breakfast is often skipped in favor of larger meals later in the day.

In this post, we’ll explore a science-backed morning routine and diet, including a breakfast schedule, morning fast, timed exposure to sunlight, and strategic nutrient intake.

This will offer a model to consider for those looking to enhance productivity, alertness, longevity, and overall daily function.

Let’s dive in!

Top pick
Yerba Mate: Anna Park Yerba Mate

Key Takeaways

AspectDetails
Time of First MealTypically 11am-12 noon
Fasting Duration16-18 hours per day
Breakfast HabitsSkips most days
Caffeine HabitsAvoids for 60-90 mins after waking
Morning ActivitiesSunlight exposure, exercise
Diet StyleWhole foods, high protein
Key Dietary ChoicesEggs, Greek yogurt, protein shakes, vegetables, berries, nuts, seeds
Fasting MotivationMetabolic effects, cellular autophagy
Muscle MaintenanceEmphasizes protein intake

Science-Backed Morning Routine

Andrew Huberman Intermittent Fasting, No Breakfast, Empty Plate

Many athletes do not typically eat breakfast, preferring to fast from food for 16-18 hours per day, usually from dinner the previous evening until lunchtime the following day.

Upon waking, prioritize exposure to sunlight and exercise to shift your circadian rhythm into an optimal phase.

Abstaining from eating in the morning hours allows your body’s natural waking signals and hormonal shifts to occur without metabolic interference.

Eating a large breakfast diverts resources to digestion that are better directed toward the brain in the morning hours.

So, opt to stimulate your mind and body through morning activities instead.

An optimal routine focuses heavily on optimizing alertness, focus, and overall brain performance.

Importance of Breakfast in Routine

Andrew Huberman Avoids Traditional Breakfast Routine

While some find breakfast essential for energy and concentration, for many athletes it is not a critical component of their personal regimen.

Skipping the morning meal as part of an intermittent fasting protocol has been shown to have longevity and metabolic health benefits.

Regularly timed meals, including breakfast, can provide dopamine release cues that help structure the perception of the passage of time throughout the day.

So, while skipping breakfast can align with your goals, it may better suit those with specific health objectives.

Key Elements of a Science-Backed Diet

Intermittent fasting plays a major role in many top performer’s dietary approach.

They routinely abstain from calorie intake for over 15 hours per day, consuming food only during a restricted afternoon-to-evening timeframe.

Engage in time-restricted feeding for anti-aging metabolic effects and cellular autophagy rather than primarily for weight loss.

Consider a fasting regimen consistently over months and years for long-term results.

Yerba Mate in the Morning Routine

Some experts prefer to avoid caffeine for at least 60-90 minutes after waking.

This allows his body’s intrinsic cortisol profile and alertness-promoting catecholamines to modulate freely without input from caffeine.

If drinking caffeine, consider forms like yerba mate, a tea drink that is popular in South America.

Nutritional Choices in Diet

On feeding days, thoughtfully choose nutritious whole foods to provide your body with the elements it needs to perform at peak capacity.

A potential diet can include ample high-quality protein sources, such as eggs, Greek yogurt, protein shakes, and nuts, aimed at maintaining muscle mass.

Also consider consuming plentiful micronutrients from vegetables, berries, nuts, and seeds.

Overall, these nutritional choices supply efficient energy and cellular building blocks without unnecessary excess.

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About the Author

Drew Wilkins is a fitness and nutrition expert with a Master's in Biokinesiology (emphasis in Sports Science) from the University of Southern California and over a decade of experience as a personal trainer, nutrition consultant, and wellness coach. An avid surfer and soccer player, he brings a unique perspective to his research, advocating for a balanced approach to health that includes physical fitness, nutrition, and mental well-being.

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