Do I really need to eat breakfast as soon as I wake up?

We've all heard that breakfast is essential for hormone health, but we've also heard the benefits of intermittent fasting... The consensus seems to be that fasting is more and less tolerable for women specifically (contrary to 'science' and certain' health trends') in various menstrual cycle phases.

So do you really need to eat within 30 minutes of waking up… every day?

Let’s break it down. Because the answer isn’t black and white - it depends on your cycle phase, your unique cycle, symptoms, stress levels, and how your body handles blood sugar.

Why breakfast matters for hormone health

When you wake up, cortisol - your body’s alertness hormone - naturally spikes. This is normal and healthy. But if you don’t eat soon after waking, cortisol can stay elevated longer than it needs to.

High cortisol + low blood sugar = a stress state.

That stress state can dysregulate your cycle, delay ovulation, worsen PMS, or increase symptoms like anxiety, fatigue, irritability, or sugar cravings later in the day.

Eating a balanced breakfast with protein + fats + carbs helps stabilise blood sugar, reduce stress load, and support your hormones - especially if you already struggle with period symptoms, PCOS, thyroid issues, or burnout.

Do you need to eat immediately after waking?

Not necessarily.

If your cycle is regular, your energy is stable, and you’re not dealing with intense hormonal symptoms, you can be more flexible with breakfast timing - especially in the Follicular Phase, when insulin sensitivity is higher and your body’s generally more resilient to fasting.

But if you're waking up:

• Hangry or dizzy

• Wired but tired

• Anxious or overwhelmed

• With nausea or headaches

...then yes, you probably do need to eat soon after waking to stabilise your cortisol and support hormonal balance.

Where do your morning routines fit in?

We love a lemon water moment, a calming stretch, or a few minutes of journaling. But some wellness habits that seem “healthy” on the surface can backfire if done instead of eating—especially during certain phases of your cycle.

Let’s break a few of them down:

Morning walk before breakfast

Fine in follicular or ovulatory phases if you feel good

Can stress your system in the Luteal or Menstrual phase without fuel

Low-intensity movement like walking is great- but try to eat something first if you’re in a more sensitive phase. Even a banana or a protein bite before your walk helps keep blood sugar stable.

Lemon water + wait 2 hours to eat

Not ideal for hormones, especially if you’re skipping food while still drinking caffeine

- if you’re combining that with black coffee and pushing off food for hours, it’s a recipe for blood sugar dips and stress hormone spikes. Have your lemon water soon after waking, then a light, balanced meal to ground your system and set up a more stable day.

Stretch or mobility session

Great before or after breakfast

Just avoid doing intense sessions on an empty stomach in Luteal/Menstrual phases

Mobility work is fab for your nervous system—just pair it with proper fuelling when your body’s already low-energy.

Skincare or “slow morning” routine

Absolutely—rituals are valuable, especially for nervous system regulation

Just don’t let a slow, mindful start become an unintentional fast. Gentle routines like skincare, journaling, or breathwork can set the tone for your day, but be sure to follow them with a proper breakfast to avoid lingering in a cortisol-fuelled state.

Which phases of the cycle matter more for early breakfast?

Let’s look at it phase-by-phase:

Menstrual phase (the period)

Eat within 60 mins of waking

Your body is in a lower-energy state and needs nourishment to replenish lost nutrients and ease inflammation. Skipping meals here can worsen fatigue, cramps, and cravings.

Follicular phase (post-period to ovulation)

Flexible timing

You can usually handle a bit more fasting here if desired - your metabolism is more efficient, and blood sugar control tends to be more stable. Just don’t push it if you’re already stressed or low on sleep.

Ovulatory phase

Don’t skip, but you might feel less hungry

You may feel energised and upbeat, just don’t mistake high cortisol for true energy first thing in the morning. Still aim for a solid breakfast to fuel your day and maintain hormonal momentum.

Luteal phase (after ovulation, until period)

YES—most important time to eat early

Blood sugar is more sensitive here, and cortisol is less stable.

Skipping or delaying breakfast during the Luteal phase often leads to worse PMS, bloating, cravings, and irritability. Always anchor your Luteal Phase mornings with a nourishing meal.

So,

You don’t have to eat the second you open your eyes, but you do want to avoid fasting too long, especially in your Luteal or Menstrual phases.

If you’re dealing with hormone imbalances, burnout, anxiety, or cycle issues, an early breakfast can be one of the simplest ways to restore stability.

And think: protein, healthy fats, fibre-rich carbs. Savoury breakfast = more stable blood glucose throughout the day, and protein-centric (with healthy fat sand fibre-rich carbs to compliment) is most likely to keep you satiated for longer.

But all in all, let your cycle guide you.

Your body’s needs shift week to week, and so should your habits.