Do you crash somewhere between two and four every afternoon and assume it’s just how you are?
This week on Nourished & Found I’m looking at breakfast. Specifically the breakfasts most of us have been told are healthy and why, for a lot of people, they quietly set off a blood sugar cycle that runs all day. If you’re starting your day with porridge, toast, fruit, or cereal and still hitting that afternoon wall, this episode will show you what’s actually happening and what to change.
One thing the episode didn’t cover
The order you eat your food matters almost as much as what you eat.
Research on food sequencing shows that eating protein and vegetables before carbohydrates produces a measurably flatter blood sugar response, even to the same meal. In practice this means:
Eat your eggs before your toast rather than at the same time
Have your salad before your pasta
Eat the meat and vegetables on your plate before the potato
You’re not changing what you eat. Just the order. And the difference in how you feel an hour later can be significant.
This week’s one thing
Add a meaningful source of protein to whatever you currently have for breakfast:
Toast → add eggs and/or smoked salmon
Porridge → stir in a tablespoon of nut butter, eat with a handful of nuts or a sprinkling of mixed seeds
Cereal → swap for full fat Greek yoghurt with berries and nuts
Do this for three days. Notice whether you reach for your mid-morning coffee earlier or later than usual. That’s your data.
Wondering whether blood sugar might be behind more of your symptoms? Download the free guide here: IS YOUR BLOOD SUGAR WORKING AGAINST YOU? 10 SIGNS MOST PEOPLE COMPLETELY MISS
Just been diagnosed with pre-diabetes and don’t know where to start? Download the free pre-diabetes guide here: https://francesnorgate.com/prediabetes-guide/
Or book a 30-minute blood sugar audit with me (it’s free for a limited time): https://francesnorgate.com/blood-sugar-audit/
See you next week,
Frances x
Frances Norgate
Qualified Nutrition and Lifestyle Advisor
francesnorgate.com
