Hi ,
Let's talk about breakfast.
You've heard it a thousand times: "Breakfast is the most important meal of the day."
But here's what the research actually shows:
THE BREAKFAST MYTH
That famous saying? It came from a 1944 marketing campaign by General Foods to sell more cereal.
The science says:
Your metabolism doesn't "shut down" overnight
Skipping breakfast doesn't make you store more fat
Meal timing matters way less than total daily nutrition
Some people feel better eating breakfast, others don't
What actually matters: Eat when you're genuinely hungry. Match your eating to your natural rhythm, not some arbitrary rule.
Try this approach:
If you wake up hungry: Eat a real breakfast with protein. If you're not hungry: Don't force it - have your first meal when hunger kicks in
Both are fine. Your body is smarter than marketing slogans.
PRACTICAL WIN: THE 3-INGREDIENT RULE
Feeling overwhelmed by nutrition advice?
Use this: Any meal with 3 or more whole ingredients is probably good enough.
Examples that work:
Eggs + spinach + toast = breakfast sorted
Chicken + rice + broccoli = simple dinner
Greek yogurt + berries + nuts = easy snack
Stop overthinking it.
BONUS: FITNESS WITHOUT THE GYM
You don't need a gym membership to stay active. The secret? Daily movement that doesn't feel like exercise.
Try these:
10-minute walks after meals (helps digestion + blood sugar)
Taking stairs when you can
Stretching while watching TV
Playing with kids/pets actively
Small movements add up - though how much depends on your body size, metabolism, and how active you already are. For some people, this could mean an extra 150-250 calories daily. More importantly, it's about staying active consistently rather than counting every calorie.
Got questions about this? Reply to this email - I will answer personally.
See you next week,
Gabriel, Nutrition Hacks | gbMeals
P.S. Next Thursday: The truth about the "8 glasses of water a day" rule (and what actually matters for hydration).