High-Protein Breakfasts Ease Morning Anxiety.

In 2020, a scoping review by K. Ahern and team found that low protein intake and unstable blood sugar from high-carb diets worsened anxiety by 20-30%, as they disrupt serotonin production and spike stress hormones like cortisol. A 2016 study by K. M. Whitaker showed skipping breakfast raised cortisol levels in women by 15-25%, increasing morning stress and anxiety.

A 2016 crossover trial with 20 young adults tested high-protein breakfasts (50% protein, 20% fat) vs. low-protein ones, finding 20-30% better mood and alertness due to steadier blood sugar. Another 2018 study with 30 adults showed high-whey-protein drinks (21g protein) cut stress markers like heart rate by 10-15%, aiding coping all morning by preventing glucose crashes.

Start your day with eggs, avocado, or full-fat yogurt to stabilize blood sugar and reduce anxiety.