Eat breakfast like a king, lunch like a prince and dinner like a pauper, or so the saying goes. And there’s no doubt that a healthy, balanced breakfast can be a nutritional powerhouse!

After all, eating breakfast has been shown to improve concentration during the day, boost energy levels, and boost metabolism, among other benefits.

However, according to Association of Dietitians of the United Kingdom, only two-thirds of Brits eat breakfast, with a large proportion simply not feeling hungry when they wake up. But should we be concerned about the lack of hunger in the mornings, or are some of us “built” differently?

It’s not that unusual to not crave food when you wake up. After all, not all of us are morning people. Morning hunger levels vary depending on a number of factors, from what and when you ate the night before to fluctuating hormone levels, along with each person’s unique biological makeup.

“Whether or not people feel hungry for breakfast is individual, but there may be trends in certain demographic and socioeconomic groups.”explains Natalie Burrows, nutritional therapist and functional medicine health coach.

“People who tend to eat later in the day, for example in Mediterranean cultures, often have a much lighter or later breakfast. “Especially if it’s a meal high in protein or fat, as these macronutrients can slow the emptying of food from the stomach, keeping you fuller for longer and resulting in lower hunger levels in the morning.”

  • Chronic stress affects appetite

The main reason experts believe we don’t feel hungry in the morning is lifestyle: stress.

“Waking up without an appetite can mean you have elevated cortisol, which acts as a stress hormone.”explains nutritional therapist Cara Rose. “When you sleep, your body is on an overnight fast where it has to use glucose stores stored in the liver in order to maintain blood sugar balance. This only lasts for up to about eight hours, and once these stores are depleted, the adrenal glands will release hormones such as cortisol that help manage blood sugar (by breaking down the muscles) to keep you going.”.

“Stress can delay or reduce appetite hormones, especially if it’s chronic stress”Burrows agrees. “Cortisol helps you get up and going in the mornings. However, ironically, chronic stress (where there has been a high demand for cortisol over a long period of time) can lead to reduced cortisol production in the morning, which can affect appetite and energy levels, leading to reduced appetite.”

  • Sleep hormones

“Decreased morning appetite may also be a sign that melatonin is staying at higher levels for longer”Burrows explains. “Melatonin is the sleep hormone and works in an alternative ‘shift pattern’ to cortisol. When you wake up, it can take an hour or two for melatonin to be low enough to eat and drink to feel good.”.

Do you feel nauseous when you wake up? Melatonin is the culprit. “If you’ve ever had a glass of water first thing in the morning when you woke up and felt nauseous, that’s because your body is still switching from melatonin-dominant to cortisol-dominant and waking up.”Burrows explains.

“This may be part of the natural sleep-wake cycle, but it may also be due to high levels of stress.”

  • Is not being hungry in the morning really a problem?

Well, that depends. Provided you are feeding your body the necessary nutrients throughout the day, not necessarily. But there are other considerations to take into account.

“The question would be why aren’t you hungry for breakfast within the first two hours of waking up?” Burrows asks. “If it’s because you’re covering hunger by drinking coffee, that’s not a good start to the day. Caffeine does not provide energy to the body’s cells. Caffeine causes neural stimulation in the brain, which stimulates the adrenal glands to release adrenaline, this provides a false boost of energy. I would recommend not consuming caffeine until after breakfast to support proper adrenaline and cortisol regulation.

“If it’s time and you’re rushing out the door without time to eat, or you feel like you’re still too sleepy by lunchtime, then focusing on your circadian rhythm can help. Get daylight within 30 minutes of waking up and work on your nighttime routine so you get enough sleep.”.

And if you’re on medication, you need to be extra careful about the impact of a late start. “Avoiding breakfast can be a problem if you have to take medications first thing in the morning that require eating with them”warns Burrows. “Delaying eating can also contribute to poorer blood sugar control later in the day.”

How to stimulate your appetite in the morning?

  • Eat something small

According to the BDA, there is no right or wrong time to eat breakfast, as long as you are fueling your body properly. Experts agree that it’s not unusual to not have an appetite right after waking up. However, even if you’re not hungry it’s worth considering a nutrient-dense snack to kick-start your appetite, ideally within 90 minutes of waking up, advises Rose.

  • Manage stress levels

If you think stress is the root cause, or if you feel too nauseous to eat, try starting your day with warm water with fresh ginger and lemon to activate liver function.

“If stress is part of the picture and likely contributing, then it’s important to work on ways to manage stress and support your body to relax.”advises Burrows. “By starting with a small breakfast (keep the caffeine) and taking small steps to rebalance the body’s nervous system, you may see your morning appetite return.”

  • Deep breath

Rose advocates a little zen breakfast to start your day. “Take a minute to do two rounds of box breath (breathe in for four seconds, hold the breath for four seconds, exhale for four seconds, and hold the breath again for four seconds). This will help regulate cortisol and get you out of fight-or-flight mode.”suggests.

It’s important to note that other factors can also play a role, from certain medications to pregnancy. It is a good idea to seek medical help if the lack of appetite persists throughout the day or if you are worried.