Ditch the Cereal: The Breakfast Hack That Will Skyrocket Your Productivity

In the fast-paced corporate world, starting your day right sets the tone for success. While that bowl of cereal or muffin might seem like a quick and easy option, it often leads to energy crashes, cravings, and a foggy brain. It can set you up to be constantly hungry yet wondering why your weight is going up and up. I should know. I used to start my day by heading to the coffee shop where everyone knew my name. I grabbed my berry muffin (aka cake!) and a takeaway coffee, racing at a hundred miles an hour to sit at my desk and read through the million emails awaiting me!

Guess what happened? I seriously crashed and burned and had to change my ways. I was under-fuelled, which was taking away from my performance professionally and personally. You might be thinking, how does a protein-forward breakfast make that much difference to your life? Here's the thing: I was constantly exhausted and hungry which was affecting my life in ways that mattered. when you have no energy, you don't want to do anything; everything is a punishment. When I made the lifestyle improvements, it changed the way I thought, how I experienced life and how much sustained energy I had to do the things that brought me joy.

So what if there's a simple yet powerful way to fuel your body and mind for optimal daily performance? Science suggests that a high-protein breakfast could be the game-changer you've been looking for. Here's why:

The Science Behind the Power of Protein:

• Satiety & Appetite Control: Research published in the American Journal of Clinical Nutrition shows that protein is more satiating than carbs or fats, leading to reduced calorie intake throughout the day and promoting weight management. After my coffee and muffin, I set myself up to be hungry an hour later. It just wasn't nourishing enough. So, I was always thinking about food, interrupting my focus.
• Stable Blood Sugar: A study in the Journal of Nutrition found that a high-protein breakfast improves blood sugar control and insulin sensitivity, which is crucial for sustained energy and focus. I needed more food to stabilise my blood sugar, which then came as a toasted sandwich. It was not necessarily a bad overall choice, but it did not leave me full of energy and focus. I was looking for the next hit of food.
• Enhanced Metabolism: Protein has a higher thermic effect on food (TEF), meaning your body burns more calories digesting it than carbs and fats. This can support a healthy metabolism and weight management. My previous eating style left me eating a high-carb diet and then being largely sedentary all day, fuelling weight gain, brain fog and poor health.
• Muscle Maintenance: A study in the American Journal of Physiology demonstrated that consuming protein at breakfast stimulates muscle protein synthesis, which helps your body to use the protein you eat to repair and build muscle. Having enough muscle is something seriously lacking in modern life. Protein is made up of 20 different amino acids, all of which have different nutrients and do different things in the body. But the biggest and most advantageous thing they do is stimulate the machinery of skeletal muscle, which has been touted as the organ of longevity!
• Cognitive Function: Research in the American Journal of Clinical Nutrition indicates that protein-rich breakfasts enhance cognitive function, improving memory, attention, and decision-making abilities. Performing daily at our best enables us to create, motivate, contribute and inspire ourselves and those around us. We're just better people to be around.

Transitioning from Cereal to Protein:

I understand that habit change can feel daunting at first. Once I studied nutrition and understood its power, it inspired me to want to do better. Breaking free from the sugary muffin habit like I did and embracing a high-protein breakfast doesn't have to be overwhelming. Here's a gradual approach you might like to try:

• Start small: Add a protein source like Greek yoghurt or a handful of nuts to your breakfast. See if you can swap the ratio of cereal to yoghurt and sprinkle cereal/granola on top of your yoghurt, berries and nuts. You could even add a scoop of protein powder to the yoghurt mix.
• Experiment with new options: Try protein-rich alternatives like eggs, smoked salmon and spinach, or yoghurt bowls with berries and nuts, or protein smoothies.
• Plan ahead: Prepare breakfast the night before to save time in the morning. Grab and go or eat at home, knowing it's all ready to go and the food court options don't sway you.
• Focus on whole foods: Choose lean protein sources (meat, poultry, seafood, dairy, eggs, nuts and seeds) and pair them with fibre-rich fruits and vegetables for a balanced and satisfying meal.
• Be patient: It takes time to adjust to new habits. Celebrate your progress, and don't be discouraged by occasional slip-ups. It happens.

A Protein-Powered Day:

So what does a protein-powered day look like, and how can you make it happen daily without feeling like you're giving up taste? Here's a sample menu:

• Breakfast: Eggs (any way you like) with spinach and smoked salmon, Greek yoghurt with berries and nuts, or a protein smoothie. You could make all these options the night before.
• Lunch: A salad with grilled chicken or fish, a meat and veggie combo, or leftovers from a protein-rich dinner the night before. I advise all my clients to "Cook once, eat twice!". Make your lunch when you're cleaning up after dinner.
• Dinner: Salmon with roasted vegetables and quinoa, chicken stir-fry with cauliflower or basmati rice (or a combination of both), or a lentil and vegetable curry.
• Snacks: Hard-boiled eggs, cottage cheese with fruit, nuts and seeds, or protein bars (choose ones with minimal added sugar).

Embrace the Change, Feel the Difference:

Imagine starting your day with sustained energy, mental clarity, and control over your appetite. It is liberating! By shifting towards a high-protein breakfast, you're not just fuelling your body; you're investing in your overall well-being and setting yourself up for success in both your career and personal life.

Ready to upgrade your performance and experience the energy you've always wanted? Contact Wiser & Well today for a free discovery call. Let's explore how a personalised nutrition plan can optimise your energy, focus, and performance, helping you thrive in every aspect of your life.

Tory Archbold Kylie Turner Kylie Hogan Angela Durrant Audrey Bogdanovic Caroline Veitch Di Mantell Gillian Fox Lucius Orsini Marisol Reyes Fuentes Simone Clow