Dietitian Brigid Titgemeier explains why most women's breakfasts fail: two eggs give you 14g of protein when you need 25-30g. That gap triggers afternoon hunger spikes and blood sugar crashes. Her fix is a three-part formula: enough protein, fiber to slow digestion, and colorful foods to fight inflammation.
Here's what most women get wrong when it comes to breakfast. I'm a dietitian that's helped myself and 30,000+ women improve their health by lowering inflammation and improving insulin resistance. Here we are in episode 1 of How to Get Off the Blood Sugar Roller Coaster. You may think that 2 eggs is a high protein breakfast, but it's not. 2 eggs is 14 grams of protein. That is how much my 2-year-old son eats for breakfast. Women have been trained to eat as little as possible, but aging well does not mean eating as little as possible. Most women need 25 to 30 grams of protein at breakfast. And here's why protein for breakfast matters so much. Protein for breakfast helps steady your blood sugar level, which impacts your appetite, your energy, and your cravings. When you feel like you can't stop eating at 3:00 PM, it may not be a discipline issue. It may be that you're on a blood sugar rollercoaster and that you haven't had enough protein for breakfast. Here's the combination that I love: protein plus fiber plus color for breakfast. While protein is the most satiating macronutrient, pairing it with fiber helps to slow digestion and regulate your appetite, and adding the color helps to lower inflammation.
She Used to Crash Every Afternoon — Here's What Fixed It | The Wardrobe Consultant
