​ ​

​ ​ ​ ​ ​ 30% of my students are still doing this… and I had no idea 🫣 (Also - Discounts extended ONE more day in case your inbox was flooded.) ​ ​

This really shocked me...

I had moment this week that honestly shocked me.......e opened the Quantum Macro Blueprint io existing students… about 6 weeks ago, and after analyzing the data - 30% of them have reported the SAME thing on their initial questionnaire/intake form:

👉 They aren’t eating until 10am… 12pm… even 2pm (and all of them are struggling with weight loss resistance).

As I mentioned above - these are existing students. Somehow I assumed everyone already understood why delaying your first meal can make your metabolism feel "slow"

Turns out?

A lot of you are still skipping breakfast - and it’s sabotaging your efforts more than you realize.

So today, I’m going to quickly break down exactly why this matters, the science behind it, and how to fix it.

FIRST:

If you want custom macros & a real strategy: 60% off with the Metabolism Rescue Bundle (5 of these open at the big discount).

Black Friday Sale extended a few more hours in case your inbox was flooded (I know mine was) Click here to get my lowest prices of the year on:

​21 Day Leptin Reset​

​Quantum Nutrition​

​Pocket deal on Metabolism Bundle with custom macros (only 2 left)​

​Bundle of All Courses ​

Also extended one more day - MyCircadianApp - 50% off Lifetime Access - click here (go to stories & select "Black Friday")

​Gift Guide (in case you are holiday shopping for loved ones - many vendors extended discounts until tomorrow)

Share this with someone who you love - who still thinks breakfast skipping is a good strategy 👀

The research shows that skipping breakfast = higher stress, slower metabolism, more fat storage

Breakfast is a big cue that sets your daytime metabolic program, and when you skip it, your body is much more likely to stay in a “stress-first, conserve-fuel” mode.

A 2021 systematic review (Nutrients, PMID: 33498666) looked at 9 studies: All nine showed increased obesity risk in people who skip breakfast, and seven out of nine showed direct weight gain.

Delayed eating = delayed leptin signaling

Leptin is the hormone that sets your daytime metabolism, hunger cues, and fat-burning rhythm (and the cornerstone of much of my work revolves around helping you become leptin sensitive).

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Leptin is light- and timing-sensitive, and when you push your first meal too late, the leptin signal gets:

• blunted

• delayed

• dysregulated

This causes:

• cortisol dysregulation

• unstable blood sugar

• afternoon crashes

• irritability + anxiety

• inconsistent hunger signals

• weight-loss resistance

Your SCN and peripheral clocks drift apart → your hormones lose their rhythm.

Breakfast helps to turn on your mitochondrial “day mode”

Your mitochondria have a daytime program and a nighttime program.

Light signals AND Food timing helps them to decide which one you’re in.

Studies:

• Oike 2015 (Cell Reports, PMID: 25704802)

• Sato 2014 (PMID: 24639543)

Eating earlier in the day:

✔ activates metabolic genes

✔ entrains mitochondrial clocks

✔ shifts PER2 expression

✔ improves metabolic efficiency

✔ stabilizes hormones

This is why people who skip breakfast often feel like they’re running on fumes by 2pm.

Morning protein = higher thermogenesis + faster metabolic rate

Both of these studies found that the thermic effect of food is significantly higher in the morning:

• Romon et al., 1993 - Am J Clin Nutr

• Kobayashi et al., 2013 - J Nutr Sci Vitaminol

Meaning:

Your metabolism uses food for energy more efficiently - just by eating earlier (especially protein).

So if you’re skipping breakfast… here’s what to do next

I’m not telling you to eat a giant meal at 6am, but these things will help if you have a hard time eating in the morning:

✔ get morning light

✔ eat within ~1- 2 hours of that (consistency over perfection)

✔ make it protein-forward

✔ stabilize your leptin timing

✔ start small

In case your inbox was a war zone yesterday…

I extended my Black Friday sale & MyCircadianApp lifetime access sale - ONE more day, and I opened 5 additional spots for the Metabolism Repair Bundle Special ​

Inside you’ll get:

✓ Full customized macro evaluation (by a REAL human)

✓ Seasonal + circadian timing protocol

✓ Leptin + mitochondrial support strategy

✓ Exact protein/carb/fat targets

✓ How to repair hunger cues, energy swings, and hormone rhythm

And if you are an existing student & just want custom macros to help you re-focus for December - Reply to this email & we will give you a discounted link.

Not a student yet - and just want macros? Click here ​

Stay tuned - I have some really articles - protocols & deep dives planned for December. Thanks for hanging in there with me during all the Black Friday madness.

​NEW ARTICLE: Winter Hydration & Cheat Sheet​

​NEW PODCAST: Why Leptin Resistance is so common in the winter (and what to do)​

​NEW ARTICLE: Hot bath vs Sauna: New research on why you might not have to break the bank ​

​NEW ARTICLE - Rebounders & Vibration plates...worth it & whats the dfference?​

​FREE WEBINAR ON CIRCADIAN HEALTH - CLICK HERE TO WATCH THE REPLAY​

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In Health🌞,

Sarah

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PS - This newsletter is not medical advice nor a substitute for 1:1 care with a trusted practitioner!