By Dr. Jack Kunkel, PhD in Natural Medicine
We’ve all heard it before: “Breakfast is the most important meal of the day.” But is there real science behind that—and how does it connect to your energy, sleep, and weight?
The answer: Yes, and it’s more important than you think.
Still Skipping Breakfast and Chugging Coffee on an Empty Stomach?
You might be unknowingly disrupting your hormones—and setting yourself up for weight gain, brain fog, and fatigue.
Let’s break down the science behind why your morning routine matters more than ever.
Your Body Has a Clock—and Breakfast Is the Reset Button
Dr. Satchin Panda, a leading researcher at the Salk Institute, discovered that your body runs on a circadian rhythm—an internal 24-hour clock that regulates everything from digestion to hormone production.
What does that mean for you?
➡️ Your body is biologically primed to digest food earlier in the day.
➡️ Eating breakfast helps set your metabolic rhythm.
➡️ Delaying food intake (especially with just coffee) throws this system off balance.
When you skip breakfast or delay your first meal too long, you’re not “biohacking”—you’re stressing your system.
Coffee on an Empty Stomach? Here’s the Real Damage
Let’s talk cortisol, your body’s main stress hormone.
According to Baylor Scott & White Health, drinking coffee on an empty stomach can cause a sharp spike in cortisol levels. And when this happens consistently, several things go wrong:
You feel wired but tired—short-term energy with long-term crash
Your sleep gets disrupted, especially at night
You start accumulating belly fat, due to cortisol-driven insulin resistance
Your thyroid and sex hormones can begin to spiral out of balance
This is especially problematic for women in perimenopause and menopause, when hormone regulation is already shifting.
The Fix: Eat with Your Body, Not Against It
If you want more stable energy, better focus, and balanced hormones, here’s the simple fix:
✅ Eat a balanced, whole-food breakfast within your natural circadian window (typically within 1–2 hours of waking)
✅ Focus on protein, healthy fat, and fiber
✅ THEN enjoy your coffee—with food
Example:
2 eggs sautéed with spinach and olive oil
Half an avocado
Half a sweet potato or small handful of berries
☕️ Coffee—served after, not first
This isn’t just about food—it’s about resetting your entire hormonal and metabolic system each morning.
Want a Personalized Morning Plan?
If you’re feeling off—bloated, tired, gaining weight, or just stuck in survival mode—I test what others ignore.
I don’t guess. I test.
➡️ Through muscle testing and foundational medicine, I uncover the real reason your body is out of sync.
➡️ Then we build a plan that fits your unique blueprint—nutritionally, hormonally, energetically.
Ready to start? Visit jackkunkel.com to book a session or explore my programs.
Let’s help your body feel safe, supported, and back in rhythm—starting with breakfast.
