Eat a Nutritious Breakfast

The Symbiotic Relationship Between Breakfast and Well-Being:

A Guide from Health and Wellness Life Coach


Breakfast has long been called “the most important meal of the day,” a claim supported by a plethora of research and medical experts. Yet in our fast-paced lives, many of us overlook the value this meal holds for our well-being. As a health and wellness life coach, I often find myself emphasizing the significance of a balanced morning meal to my clients. This article aims to deepen that conversation, blending science with the spiritual wisdom of Buddhism, to illustrate why eating breakfast daily — and doing so mindfully — is imperative for the health of both body and mind.

The Timing and Place of Breakfast

Timing is Key

Chrononutrition is an emerging field that studies how our eating patterns interact with our internal body clocks, or circadian rhythms (Pot, 2016). Eating breakfast activates our metabolism, cues our body for the start of the day, and has been linked to improved cognitive function (Hoyland et al., 2009). However, consistency in timing is crucial. Erratic eating times can disrupt the body’s internal clock, leading to metabolic imbalance, weight gain, and cardiovascular risks (Almoosawi et al., 2016).

The Right Place Matters

The setting in which you consume breakfast also impacts its benefits. A peaceful, quiet environment allows for more mindful eating, and according to Buddhist monk philosophy, this mindful practice is the first step towards enlightenment (Hanh, 2010). Mindful eating in a serene setting can lead to better digestion, absorption of nutrients, and mental clarity.

The Importance and Benefits of Consistency

Eating breakfast regularly can yield several health benefits:

  1. Metabolic Boost: Consistently eating breakfast fires up the metabolism, making weight management easier (Astbury et al., 2011).
  2. Cognitive Function: Regular morning meals can improve memory, attention, and performance, crucial for both adults and children (Edefonti et al., 2014).
  3. Emotional Well-being: Stable blood sugar levels from a consistent breakfast pattern can lead to better mood regulation (Micha et al., 2017).

Quality Over Quantity

Nutrient-Rich Choices

Whole grains, fruits, and protein sources like eggs or legumes offer a balance of nutrients that provide sustained energy and satiety. These foods are rich in fiber, vitamins, and minerals essential for physical health (Drewnowski, 2005).

Sustainable Options

Choosing organic or locally-sourced produce and grains can contribute to sustainability, a principle that aligns well with Buddhist teachings and ethical eating.

The Buddhist Philosophy on Mindful Eating

In Buddhism, the act of eating is considered a form of spiritual practice. Mindfulness in eating involves being fully present in the act, from sensing the texture and flavor of the food to being aware of how it nourishes your body. This practice leads to a heightened state of consciousness and more meaningful, enriching life experiences (Hanh, 2010).


For the health and wellness life coach, breakfast should not just be a meal; it should be an integrated practice of physical nourishment and spiritual enlightenment. Consistent, mindful breakfast routines can manifest in improved metabolic rates, cognitive function, and emotional well-being, amplifying the effectiveness of any wellness program you design for your clients. This holistic approach to breakfast, combining science and spirituality, can be the foundation of a life lived in complete harmony with oneself.


  • Almoosawi, S., Vingeliene, S., Karagounis, L. G., & Pot, G. K. (2016). Chrono-nutrition: a review of current evidence from observational studies on global trends in time-of-day of energy intake and its association with obesity. Proceedings of the Nutrition Society, 75(4), 487-500.
  • Astbury, N. M., Taylor, M. A., & Macdonald, I. A. (2011). Breakfast consumption affects appetite, energy intake, and the metabolic and endocrine responses to foods consumed later in the day in male habitual breakfast eaters. The Journal of nutrition, 141(7), 1381-1389.
  • Drewnowski, A. (2005). Concept of a nutritious food: toward a nutrient density score. The American journal of clinical nutrition, 82(4), 721-732.
  • Edefonti, V., Rosato, V., Parpinel, M., Nebbia, G., Fiorica, L., Fossali, E., … & Ferraroni, M. (2014). The effect of breakfast composition and energy contribution on cognitive and academic performance: a systematic review. The American journal of clinical nutrition, 100(2), 626-656.
  • Hanh, T. N. (2010). Savor: Mindful Eating, Mindful Life. HarperOne.
  • Hoyland, A., Dye, L., & Lawton, C. L. (2009). A systematic review of the effect of breakfast on the cognitive performance of children and adolescents. Nutrition research reviews, 22(2), 220-243.
  • Micha, R., Peñalvo, J. L., Cudhea, F., Imamura, F., Rehm, C. D., & Mozaffarian, D. (2017). Association Between Dietary Factors and Mortality From Heart Disease, Stroke, and Type 2 Diabetes Inverse. Jama, 317(9), 912-924.
  • Pot, G. K. (2016). Sleep and dietary habits in the urban environment: the role of chrono-nutrition. Proceedings of the Nutrition Society, 75(4), 435-443.