let me upgrade u
*let us upgrade your breakfast, we mean*
Hi Noosers! Anne & Avery, here. Anne (Registered Dietitian) and Avery (NBC-HWC) write Monday “Noosletters” based on research and our experiences. We are mothers, friends, and athletes who want to share our knowledge and empower our readers to take their health into their own hands. Every first Monday of the month is free, but if you’d like to upgrade to a paid subscription to unlock the three other weekly Noosletters, we’d be thrilled!
Happy Monday, Noosers — or like we’ve been saying, TGIM! We are kicking off the second full week of January. Mid-January always gets a little dicey. Some of you might say, what, it’s already mid-January?! And the others might say, Jeez, I thought it was January 57th. OK, we might be a touch ahead of schedule calling it “mid-January,” but did you know this Friday is known as “Quitter’s Day” — the day most people ditch their New Year’s resolutions? We’ve said it before, we are not big resolution people. We are into crafting habits that fit, rather than reinventing the wheel. If you did make a resolution and that shiney newness is starting to dull, don’t throw out the baby with the bath water! We are here to help.
Just like fresh snowfall, New Year’s resolutions can feel invigorating, like a blank canvas — full of opportunity — it’s the superbowl of fresh starts! But the second week of January can feel like three days after a snowstorm… brown (and yellow 🤢) snow, bleak, and back to the grind.
That’s why we have a little dusting of optimism to freshen it up for you today. How about a quick breakfast upgrade that your mind and body will thank you for all day?
We kicked off 2026 with the idea of zooming out and imagining all of the little but consistent things sprinkled throughout the year that will support your health. Today’s post does just that. By starting the day with some easy swaps, you can build momentum with nutrient dense foods to support the other things you have planned for 2026. Check out today’s post for some easy upgrades so you can win the morning, and then win the day. I (Avery) cannot resist a Beyonce reference so without further ado, can we Upgrade U?
If you like what you read, click the ❤️ at the top or bottom of this post to help other readers like you find us!
“Win the morning, win the day” is a mantra I (Anne) always come back to when my alarm hits and I don’t want to move from my warm cocoon. My dad shared the phrase on one of our morning runs, and it’s stuck with me ever since. While movement is a large part of both Avery’s and my mornings, so is food—which is why we’re diving into the breakfast debate this week.
To eat or not to eat breakfast, that is the question. (I do wonder if Shakespeare pondered this over his porridge...). The morning meal has become surprisingly contentious. Some people vehemently swear by fasting until noon, embracing time-restricted eating (TRE) as their non-negotiable. Others can’t imagine starting their day without fuel. Both camps have research in their corners.
I’ve always been somewhat of a breakfast person. For me, eating in the morning—breaking the fast from the night before with protein, fat, and fiber—stabilizes my blood sugar and sets the tone for the day. When I start the day well-fueled, I feel steadier, more focused, and way less likely to snack the ENTIRE day. I also know that my body needs a certain amount of protein, fiber, fat, vitamins, and minerals each day to function well—and the fewer eating occasions I have, the harder it is to get all of that in. Trying to cram everything my body needs into just two meals (or one!) feels like a lot of pressure.
Now, do I nail this every single day? Absolutely not. Some mornings I’m rushing out the door and my “breakfast” is a handful of nuts and a cheese stick scarfed down between drop off and my first client call. Other days I might have a bite (or three) of a cookie if it’s sitting on the counter. But on the days when I do sit down (or carry!) my breakfast bowl I can genuinely feel the difference. I’m sharper, my energy lasts longer, and I’m not scavenging for a snack an hour later wondering why I’m so hungry.
This essay isn’t about convincing you that my way is the right way. It’s about helping you make a better breakfast choice for you—whether that means upgrading what you’re already eating, experimenting with morning fuel if you’ve been skipping it, or even confirming that your current routine is working just fine. What matters most is that you’re making choices based on your own needs and how your body feels, not because of what you read online or what TikTok is recommending this week.
So whether you’re team breakfast or team skip-it, keep reading. You might just surprise yourself. Here are 6 simple upgrades to help you get your day off to the right start:
