Breakfast is more than just a way to start the day; it forms the foundation for metabolic protection and extended lifespan. A well-structured breakfast can stabilize blood sugar, fight inflammation, and prevent cellular aging.

Doctor Lauren Dal Farra, a cardiologist, states that the secret to a long life lies in building breakfast around three nutritional pillars: protein, healthy fats, and fiber.

Here is why this formula is a powerful weapon against time:

Fiber: A shield against aging

Many people habitually eat white bread, sugary cereals, or pastries in the morning – items Doctor Dal Farra refers to as "empty carbs." In contrast, individuals who prioritize fiber from whole grains (like oats), fruits, and vegetables tend to experience healthier aging.

If you are busy, carry an apple, orange, or pear to eat alongside your meal. These fruits are rich in fiber and highly convenient.

The secret to a long life lies in building breakfast around three nutritional pillars: protein, healthy fats, and fiber. Photo: Pexels

Healthy fats help combat inflammation

The type of fat you choose plays a decisive role. While saturated fats (found in butter, bacon, and sausage) can accelerate cellular aging, unsaturated fats (found in avocado, olive oil, and nuts) help slow this process by reducing inflammation and oxidative stress.

Protein and fats: A duo for stable blood sugar

Allowing blood sugar to spike and then crash early in the morning not only causes fatigue but also leads to long-term harm. Doctor Dal Farra explains, "Stable blood sugar is fundamental for longevity, protecting both the heart and brain."

When glucose levels rise suddenly, the body releases more insulin, increasing inflammation and oxidative stress – factors that damage blood vessels and accelerate cellular aging.

Protein (from eggs, Greek yogurt, salmon, tofu, and other sources) and healthy fats (from avocado, nuts, olive oil, and other sources) are digested slowly. This helps the body absorb carbohydrates gradually, keeping blood sugar levels balanced.

The trio of protein, fat, and fiber prevents weight gain

The combination of protein, fat, and fiber is ideal for curbing hunger, helping you feel full for longer, and limiting snacking. Research indicates that age-related weight gain is closely linked to faster biological aging in women, making cells age by several years compared to their chronological age.

In addition to the "three pillars" formula, you can enhance its effectiveness with the following tips:

Never skip breakfast: A study involving 2 million people showed that those who skipped breakfast had a 17% higher risk of cardiovascular disease (including stroke) compared to those who ate regularly.

Add a serving of berries: Strawberries, blueberries, or raspberries contain a huge amount of antioxidants (flavonoids), which help reduce the risk of death from all causes by 21%.

Supplement with probiotics: Yogurt or kefir helps improve gut microbiota, thereby reducing systemic inflammation and slowing biological aging.

Do not forget green vegetables: Researchers state that the "golden" number for health is three portions of vegetables and two portions of fruit daily. Start with one portion of vegetables at breakfast (such as adding greens to scrambled eggs) to strengthen your body's defense system.

A balanced breakfast does not need to be overly elaborate, but it requires wisdom in food choices. By correctly combining protein, fat, and fiber, you not only enjoy a delicious breakfast but also lay a solid foundation for a long and healthy life.

My Y (According to Yahoo)