Do I Need Breakfast? (And What Time Should I Eat It?)
I am hoping you are reading this whilst enjoying a delicious leisurely Saturday morning breakfast and if not you may want to read on.
One of the most common questions I get in clinic: “Do I need breakfast?” or “What time should I be eating breakfast?”
And honestly, it’s a great question, because it’s not just about whether you eat breakfast, it’s about when your body is ready for food.
From my experience (especially with women edging towards midlife) and looking at the research, I generally like to recommend eating breakfast within an hour of waking.
Why?
Studies show that later meal timings are linked with:
feeling more tired
increased anxiety
making poorer food choices later in the day
So why does timing matter so much?
Because your body has its own internal clock, and when you eat is a powerful signal for what your body should be doing throughout the day.
If you don’t follow a consistent eating pattern, your circadian rhythm can get out of sync, and this can impact:
metabolism
hormone balance
energy levels
appetite
Think of breakfast like a “let’s get the day started” signal. It tells your body that night is over and it’s time to be awake and active.
What happens when you sleep?
When you sleep, your body produces melatonin (the sleep hormone). This tells your body: “We’re resting, don’t process food right now.” So, your ability to handle glucose (sugar) drops while melatonin is high. Which makes sense, if you’re not meant to eat at night, your body won’t be as efficient at processing food then.
So why do some people not want breakfast?
If your circadian rhythm is out of sync and melatonin is still high in the morning, it’s no wonder you don’t feel hungry.
This is why working on your waking cycle (sleep timing, light exposure, morning routine) can make a big difference
Another important signal? Light.
Daylight is a huge cue for your body that it’s daytime.
So getting natural light when you wake up is really important (and yes - a screen doesn’t count).
The takeaway
It’s not just what you eat, it’s when you eat.
Try to bring your eating window in line with your body’s natural rhythm:
Eat breakfast within an hour of waking
Finish eating 2–3 hours before bed
And if breakfast doesn’t feel right yet, that’s a clue your internal clock might need a little support — not a sign that breakfast is “wrong” for you.
