Why I Came Back to Breakfast (Especially in Midlife)

and the breakfasts I rely on

Happy Monday!  

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Something I’ve been thinking about lately - I’ve always been a breakfast person. For as long as I can remember, I’ve started my day with something nourishing — and it always served me well. But a few years ago, I noticed more and more friends and health experts experimenting with intermittent fasting, especially pushing their first meal to 11:30 or even noon.

Out of curiosity, I decided to try it too.

At first, it felt fine. But gradually, I noticed that I was hungrier all day, my cravings spiked in the afternoon, and I started feeling less satisfied overall. Even when I ate a substantial lunch, I felt like I was chasing fullness or energy that just wouldn’t stick.

What I didn’t realize at the time is that women — especially in perimenopause and menopause — can respond very differently to fasting than men do. Hormonal shifts in midlife already make us more prone to blood sugar swings, muscle loss, and cortisol sensitivity. And skipping breakfast, especially in a high-stress season, can make those things worse.

Research shows that starting your day with a balanced meal — one with protein, fiber, and healthy fat — can improve metabolism, support hormone balance, and reduce cravings and overeating later in the day. (Here’s one study and another if you're interested in the science.)

When I returned to eating breakfast consistently, I immediately felt more grounded. My energy leveled out. I stopped grazing all afternoon and I think I ultimately ate less overall. And most importantly — I felt better.

So today, I’m sharing the breakfasts I come back to again and again — meals that are easy, satisfying, and built to support women in midlife and beyond.

Even More Musings is an extension of my weekly newsletter, Monday Musings. My newsletter is a sponsor-free zone and is fully supported by readers like you. Consider becoming a paid subscriber to get Even More Musings! Each week, I share my tips and tricks along with a new recipe. For only $5/month or $50/year (less than $1 a newsletter), you'll also gain access to the entire archive, featuring favorites like My New Hyper-fixation High-Protein Fluffy Breakfast Bowl  and the Hillstone Copycat Emerald Kale Salad.  This week I am sharing the breakfasts I eat regularly that keep me full until lunch and keep me from snacking all day!