Why we recommend not skipping breakfast

At ELEAT, we constantly evaluate what works and what doesn’t. When it comes to sustainable performance and long-term health. One topic that’s come up more and more lately: breakfast.

A few years ago, many of us (and maybe you too) followed the 16:8 intermittent fasting trend, skipping breakfast to stay lean. It worked well… until it didn’t.

For many of our high-performing customers and ambassadors, we’ve found that skipping breakfast is quietly working against your biology. Here’s what we’ve learned and what we now recommend instead.

Why skipping breakfast stops working as you get older

As responsibilities stack up, careers, family, stress, less sleep - your body becomes more sensitive to stress and less adaptable. Here’s how skipping breakfast adds fuel to the fire:

Elevated cortisol in the morning + no fuel = more belly fat, lower resilience

Mismatched metabolism: breakfast is a key circadian cue, and skipping it disrupts your internal clock

Appetite chaos: low satiety hormones in the morning → cravings and overeating at night

Recent studies have even linked breakfast skipping with increased risk of obesity and all-cause mortality.

What we’ve found works instead

Over the last 18 months, we’ve implemented a simple breakfast protocol with hundreds of customers. The results? Better energy, lower cravings, improved sleep, and easier fat loss.

The ELEAT Breakfast Protocol:

1. Eat 1–2 hours of waking – This sets your circadian rhythm and balances appetite.

2. Include 25-30g+ of protein + 5-10g of fibre – Protein boosts satiety and supports lean muscle.

3. Finish your last meal at least 3 hours before bed – This improves digestion and sleep quality.

Start simple:

When you don’t have time: ELEAT Overnight Oats/Cereal/Granola + milk/yoghurt

When you have time: Sourdough + Eggs / steak + veggies / Greek yogurt + Protein powder + Berries

One interesting experience from Hugh, co-founder: If you’re looking to lose signifiant fat/weight, fasting does help in the short term. But as you get leaner, structured breakfast habits become far more effective for keeping in shape + performing optimally in day to day life.

What this means for you

Start with a solid breakfast for 14 days. Track your energy, cravings, and sleep. You’ll feel the difference.

To your performance,

The ELEAT Team