A Sugary Breakfast Is Why Your Energy Crashes by Ten

Pastries, sweetened cereal, or juice feel like a fast, easy start to the day. But a breakfast that's mostly sugar spikes your blood sugar quickly, then drops it just as fast — leaving you foggy, irritable, and hungry again well before lunch.

Add protein and fiber to whatever you already eat in the morning — eggs, yogurt, nuts, or whole grains instead of the sweetest option on the shelf. The goal isn't a perfect breakfast, just one that doesn't set up a crash two hours later.