There are many scientific studies that support the importance of chrononutrition in health. And this, translated into our daily lives, refers to the effect that food has on the circadian cycle and how the moment influences the … that the intakes are made.
What we eat and when we eat interfere in almost the same way with our well-being. And it doesn’t do much in nutrition there was talk about what we eat or the way we do itHowever, experts have also been adding the when variable for some time.
In this context the endocrinologist and popularizer Francisco Rosero has made a publication on its social networks in which it recommends do not eat breakfast after 9 in the morning because, according to evidence in chrononutrition, doing it later can be interpreted by the body as a stress signal that raises and maintains levels of cortisol, the stress hormone, with possible negative metabolic consequences.
The endocrinologist Francisco Rosero maintains that The natural peak of cortisol begins around 4 in the morning and reaches its maximum between 8 and 9. If breakfast is delayed beyond that point, the body interprets the prolonged fast as an alarm situation, keeping cortisol high.
It is Excess cortisol promotes glucose production, raising blood glucose and can contribute, in the long term, to problems such as insulin resistance, overweight and cardiovascular diseases. Rosero cites research on digital platforms that links early breakfast with better metabolic responses.
“If I don’t have breakfast before 9 in the morning, my body interprets that fast as a sign of stress, which does not allow cortisol to begin to go down but rather keeps it high,” he maintains in the publication.
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Weight gain occurs, especially in the abdominal area, face and back, due to the redistribution of fat and fluid retention.
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Cortisol favors the development of hypertension, raises LDL cholesterol and increases the risk of cardiovascular diseases such as heart attacks or strokes.
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There is a greater risk of muscle deterioration and loss of strength, as well as osteoporosis due to decreased bone density and calcium absorption.
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The immune system weakens, facilitating frequent infections and the appearance of autoimmune diseases.
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Digestive problems arise such as abdominal pain, bloating, diarrhea or constipation.
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Metabolic alterations: cortisol increases blood glucose and can produce insulin resistance, increasing the risk of diabetes.
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Skin changes such as purple stretch marks, bruises, thin skin and excess hair in certain areas.
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Headaches, muscle and joint pain, as well as persistent fatigue.
Experts in chrononutrition recommend having breakfast within the first hour after waking up, ideally between 7:00 and 8:30, to align intake with natural hormonal rhythms and promote metabolism.
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Eggs: Rosero suggests having two or even three eggs for breakfast, highlighting their ability to improve the lipid profile, provide greater satiety, provide antioxidants and promote metabolism.
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Protein sources: In addition to eggs, recommend options such as Greek yogurt, cheese, lean meats, vegetable proteins such as tofu or legumes. These help keep glucose levels stable during the day.
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Healthy fats: It is essential to accompany protein with fats such as olive oil, avocado, nuts and seeds, which increase the feeling of satiety and are beneficial for metabolic health
Eating breakfast early, in addition to improving cortisol management, helps to better schedule the rest of the meals and can prevent cardiometabolic diseases. When cortisol remains chronically elevated, it can cause serious alterations in physical and mental health, affecting various body systems.
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Bread and pastries: Rosero advises against breaking the fast with bread (white or whole wheat), since it is a carbohydrate with low nutritional value and little protein content, which could harm those who have metabolic problems.
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Simple sugars and juices: Recommends avoiding fruit juices and any free sugar sources at breakfast.
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Industrial cereals and oats: Although he recognizes that oats have fiber and antioxidants, he argues that they are not ideal for breakfast compared to the benefits of eggs.
As for what to have for breakfast, the endocrinologist mainly recommends foods rich in proteins and healthy fats, prioritizing eggs over oats and avoiding bread and simple sugars when breaking the fast.
