A viral podcast episode featuring exercise physiologist Dr Stacy Sims has sparked interest in a simple morning routine: eating within 30 to 60 minutes of waking. Dr Sims, speaking on Mel Robbins' podcast, suggested that for women, early eating helps stabilise cortisol levels and anchor the circadian rhythm. The podcast has become Apple's most-shared podcast this year.
Mel Robbins, a bestselling author and motivational speaker, has promoted the habit on social media. The principle is straightforward: eat something soon after waking, ideally at the same time each morning, to help regulate the body's internal clock. Dr Sims explained that the first meal acts as a 'reset' for the circadian rhythm, which relies on cues like light, movement and fuel to stay synchronised.
The advice recommends eating before caffeine. Research indicates that eating earlier in the day is linked to better metabolic outcomes compared to delaying breakfast until midday. Dr Sims suggests a daily eating window between 8am and 6pm. However, Dr Maja Schaedel of The Good Sleep Clinic warns that consistency is key, and the benefits disappear if sleep is erratic or screens are used late at night.
Bethany Francois, a specialist eating disorder dietician, advises focusing on fibre, protein, wholegrains and healthy fats for breakfast. Options like oats, wholegrain bread with eggs and avocado, or high-fibre cereals provide sustained energy, whereas low-fibre cereals cause a quick energy spike followed by hunger.
Dr Schaedel notes that morning food intake supports the natural cortisol pattern, but does not directly influence the cortisol awakening response. The journalist who tested the hack reported improvements in sleep, energy and stress levels after a week of eating within the recommended window.
