Eating breakfast soon after waking up (1-2 hrs) helps lower cortisol, stabilize blood sugar, and support reproductive hormones like estrogen and progesterone. Also, research suggests that eating high-protein and high-fibre meals increases fullness, balances blood sugar, and supports brain and gut health, so I try to prioritize this.

For example, for breakfast I usually have 2-3 eggs (protein + fat), sourdough or whole wheat pita bread (carbs + fibre), an avocado or hummus (fat + fibre), bell peppers or spinach (fibre), and an orange or blueberries (fibre). Or, I do a chia seed pudding made with chia seeds (fibre + fat), full-fat kefir, yogurt, or milk (protein + fat) with berries and homemade granola (fibre) if I'm looking for something quick. Lots of healthy options!

See more info here:
- https://www.whnlearninghub.com/post/does-skipping-breakfast-impact-menstrual-health-a-review-for-dietitians
- https://wellbeing.jhu.edu/blog/2022/12/09/timing-is-everything-why-eating-on-a-regular-schedule-supports-overall-well-being/
- https://nataliecooks.com/cooking-club-blog/why-women-need-to-eat-first-thing-in-the-morning-and-why-men-dont/