Breaking the Fast, Healing the Hormones: Why Breakfast is Key for PCOS

In this episode, you’ll learn:

• Why skipping breakfast can worsen PCOS symptoms
• The connection between cortisol, insulin, and hormone imbalance
• What to eat within 60–90 minutes of waking to feel balanced and energized
• The PCOS-friendly Breakfast Formula: Protein, Healthy Fats, Fiber, and Color
• Research showing improved insulin sensitivity and ovulation from a bigger breakfast
• Why “coffee until lunch” isn’t serving your hormones
• Real food ideas: scrambles, smoothie bowls, protein-packed yogurts, and more
• Smart meal-prep tips to avoid skipping breakfast on busy mornings
• How to ease into changes by adding in, not restricting

🥑 Mentioned Resources:

🎓 Related episodes: [Insulin Resistance Series – Episodes 1-3]

📚 Research study I reference here

🥣 PCOS-Friendly Breakfast Ideas 

     1. Savory Breakfast Bowl

• 2 scrambled eggs
• ½ avocado
• ½ cup roasted sweet potatoes or sautéed spinach, or any veggies of your choice
• Olive oil + hemp seeds

     2. Hormone-Supporting Smoothie

• Protein powder
• 1 tbsp chia
• ½ avocado
• ½ cup frozen berries
• Spinach + almond milk
• Optional: cinnamon or maca

      3. Greek Yogurt Power Bowl

• ¾ cup full-fat plain Greek yogurt
• 1 tbsp almond butter
• 2 tbsp ground flaxseed
• Handful of berries
• Sprinkle of cinnamon
• drizzle of honey

🛒 My favorite protein powder: Truvani

💬 "Breakfast isn’t just a meal—it’s a message to your body that it’s safe to heal."

💬 "Your hormones are listening. Let’s give them something nourishing to hear."

📝 Free Download: The Food Timeline Tracker

Unlock the clues your body is already giving you.
This simple worksheet helps you connect your meals to your hunger, cravings, and energy—so you can start spotting patterns, identifying insulin resistance symptoms, and making empowered food choices (no calorie counting required). Use it for just 2-3 days and prepare to be amazed at what you discover!

✅ What's included:

Meal tracking prompts (before, during, after, and long after)

Space to note physical, emotional, and energy changes

Bonus reflection questions to guide your next steps

📥 Grab it HERE!