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The Best Breakfast for All-Day Energy

Do you consider yourself a “morning person”? When the alarm clock goes off, do you immediately sit up, swing your feet to the floor and hop out of bed? Do you skip to the window, throw open the curtains and greet the new day with a song in your heart?  

It’s a nice thought, and one you’ve seen in countless movies and TV shows, but that’s not the reality for most people. A lot of us dread the sound of the alarm clock -- so much so that more than half of all Americans -- a whopping 57 percent -- hit the snooze button at least once in the morning, and additionally, 58 percent admit to staying in bed for more than 5 minutes following their alarm clock going off. 

Indeed, for some people, waking up is the hardest thing they do all day. That may be because recent studies using neuroimaging suggest that some features of sleep persist beyond the point of awakening. In other words, even though your feet may be carrying you around your home, your mind still hasn’t caught up. It’s a pronounced period of confusion and sleepiness upon awakening that even has its own nickname: “sleep drunkenness.”  

And unfortunately, that feeling can set you up for a very unproductive day. If you’re groggy and unfocused in the morning, it could take hours for your mind to finally wake up -- especially if it keeps telling you the thing you want most is more rest. That’s why it is essential you start your day with the nutrients your brain and body needs for a natural jolt of energy.  

Which means it’s time for breakfast.  

No, this isn’t the typical American breakfast, which is typically complete with colorful, sugary cereal and a few donuts. That kind of morning regimen is probably contributing to your lack of energy rather than helping it. In the case of cereal, sugars make up for as much as 50% of the total carbs found in many popular breakfast cereals. And this combination of high sugar and low fiber content can cause blood sugar and insulin levels to spike -- leading to a rise in energy -- and then crash, leaving you just as tired and eager to sleep as when you woke up. 

So should you skip breakfast altogether then? Not at all. Opting out of breakfast, research shows, can result in you being less physically active in the morning than if you had eaten something.  

Instead, the solution is to rejuvenate the breakfast table. Because when done correctly, breakfast can be the catalyst for a day full of energy, productivity and focus. A proper breakfast restores glycogen levels so that your metabolism stays up all day.  

The good news is, it’s easy to enjoy a delicious breakfast that will not only perk you up, but provide the nutrients you need for energy that lasts…without the crash.  

Take a look at my All-Day Energy Breakfast Guide…  

Greek Yogurt: Full of carbs,healthy fats and lean protein and (usually) fewer sweeteners than traditional yogurt, Greek yogurt can keep you energized and healthy. A 6-ounce serving contains 15-20 grams of protein, so you don’t need to depend on greasy, fatty meats like bacon. Greek yogurt can also help fight a weak immune system, which will keep you energized and healthy.  

Eggs: A staple in American breakfast, eggs are great for boosting energy due to their high concentration of protein, healthy fats and iron. What makes eggs so useful is that they contain several B vitamins like thiamin, riboflavin, folate, B-12 and B-6, which are required for the production of energy in the body. Important note: to take advantage of the egg’s energizing effects, don’t skip the yolk. Whole eggs are better than eggwhites, because the yolk is where the bulk of those healthy nutrients a restored.  

Fruit: While not all foods are created equal, almost all of them can help give your morning a surge of much-needed energy. What’s crucial in fruit in regards to energy production is their abundance of fiber. Fiber slows the release of sugar into the bloodstream. As a result, you don’t feel that familiar energy spike after eating, and you won’t crash after the carbs are processed. Some of the best fruits for energy include bananas (an excellent source of complex carbs, potassium and vitamin B-6), berries (rich inantioxidants, which reduce inflammation and fatigue in the body), and apples (agreat source of vitamins C and B, as well as potassium for slow-release energy).  

Whole Grains: Unlike refined grains, which are stripped of their nutrients in the refining process, whole grains are a complete package of health benefits. These grains are rich in carbohydrates, which as we know are a great source of energy, if they’re unrefined. The good news is, just about all intact whole grains have very low Glycemic Index scores -- a way to rate how quickly carbohydrates are converted into glucose. Whole grains are also rich in protein, iron and magnesium -- essential building blocks for your body’s energy. In short, there’s a reason whole grains are referred to as the “complete package” of health benefits. And you can add them to your breakfast plate in a number of ways: whole oats, whole wheat toast (be careful if you have a gluten intolerance), quinoa or brown rice.  

As you can see, boosting energy first thing in the morning isn’t complicated, or terribly expensive. These are all things we’ve eaten that are readily available at just about any grocery store. But eating this kind of breakfast consistently will provide a natural boost of all-day energy without that awful crashing feeling afterward.  

And if you’re looking for the simplest, most effective way I encourage my patients to boost their energy, click the link below to learn more. 

 >> Dr. Sam’s #1 Solution To Boost Your Energy All Day Long




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