The One Morning Habit That Transformed My Energy (Without Coffee)

Nutrition

A quick, evidence-informed breakdown to help your family make confident decisions about this topic without getting lost in the noise.

Written by Craig McCloskey

8 min read Updated November 20, 2025

Reviewed by Bethany McCloskey, RDN, LDN Evidence-based

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Articles in this category are medically reviewed by qualified clinicians to ensure accuracy, practicality, and alignment with current evidence.

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Bethany McCloskey, RDN, LDN

Medical Advisor

Board-certified physician specializing in lifestyle medicine and fertility.

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Evidence-Based

This article is based on scientific evidence, written by qualified experts, and fact-checked against primary research whenever possible.

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About the Author

Craig McCloskey

Board-Certified Nutritionist & Health Educator

Craig is a nutritionist, former two-sport college athlete, and creator of evidence-informed content focused on real food, non-toxic living, and building a healthy home for modern families.

Alongside his wife Bethany, a registered dietitian, Craig shares practical, research-backed strategies that fit into real life—not a lab.

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This post contains affiliate links, meaning we may earn a small commission if you purchase through them — at no extra cost to you. We only share products we personally use and love.

If you’ve been around here for a while, you know I’m a huge believer in doing the small things consistently — the daily habits that support energy, hormones, and overall vitality. But there’s one habit I’ve doubled down on this year that has made a massive difference in my mood, metabolism, and focus:

A real-food, protein-forward breakfast within 60 minutes of waking up.

And before you roll your eyes and think, Yeah Craig, I’ve heard that before, let me break down why this is more powerful than most people realize — and why it’s one of the foundations I recommend for anyone trying to improve fertility, balance hormones, build muscle, or simply feel better throughout the day.

Why Protein in the Morning Matters More Than You Think

Most people start their day with:

• A coffee

• Maybe a banana

• A granola bar or “healthy” cereal

And then wonder why they’re hungry by 10am, exhausted by 2pm, and craving sugar by dinner.

Here’s the truth:
Your first meal sets your blood sugar curve for the next 8–12 hours.

When you start the day with protein — especially 25–40g — you get:

✔️ More stable energy
✔️ Fewer cravings
✔️ Better cortisol rhythm
✔️ Improved fertility & hormone signaling
✔️ Better focus and productivity
✔️ Less “hangry” decision-making

Your metabolism loves stability.

And protein is the key.

My Go-To Protein Breakfast (That Takes 7 Minutes)

Here’s the exact breakfast I make 90% of mornings — and it hits everything I need: protein, micronutrients, and real-food carbs.

🥚 Protein-Packed Breakfast Skillet

Ingredients:

• 3–4 pasture-raised eggs

• ½ cup cottage cheese (trust me — melts perfectly)

• Handful of spinach

• Cooked potatoes or sourdough (your carb choice)

• Salt, pepper, red pepper flakes

• Butter or avocado oil for the pan

How to make it (fast):

1. Heat butter or avocado oil in a cast-iron skillet.

2. Toss in spinach until it wilts.

3. Add eggs + cottage cheese, stir gently.

4. Season with salt, pepper, and red pepper flakes.

5. Plate with potatoes or sourdough for balanced carbs.

Done.

It’s high-protein, high-satiety, and genuinely delicious — Bethany and I make variations of this all the time.

The Overlooked Fertility Connection

Because so many of you found me through our fertility content, I also want to point out this big connection:

Eating enough protein early in the day supports ovulation, progesterone production, healthy androgens, and steady blood sugar — all critical for fertility in both men and women.

Most couples under-eat protein without realizing it.
Most couples wait until lunch to have their first “real” meal.
And most couples feel way better almost immediately when they shift this one habit.

If you’re trying to optimize fertility or just want your body functioning the way it’s designed — start with breakfast.

Try This Tomorrow

Here’s your challenge:

👉 Eat 25–40g of protein within 60 minutes of waking up.
👉 Notice how you feel by 2pm.

Less crashing, more energy, fewer cravings — it’s almost immediate.

And if you need recipe inspo, I’ve got a whole library of high-protein lunches, dinners, snacks, and desserts you can explore.

Your metabolism will thank you.