What’s really happening when you skip breakfast

Author

Dr. Li
July 14, 2025

This week’s video breaks down what really happens when you skip breakfast, and why how you break your fast might matter just as much as when. From surprising benefits of a simple 12-hour fast to why avocado toast could be your gut's best friend, we’re connecting the dots between metabolism, mood, and what’s on your plate.

But before we dive in, here’s a quick reminder:

Don’t miss this live Masterclass!


What if your gut microbiome could help flush out harmful “forever chemicals” hiding in your food, water, and home?

Join me live on Tuesday, July 15 at 12PM ET for a 1-hour session where we’ll explore new research on:

  • The gut bacteria that can trap and remove PFAS

  • The everyday foods that help them thrive

  • Simple shifts that may support your body’s natural detox systems

We’ve got some eye-opening research to unpack.
Hope you can make it!

Let’s start with a quick check-in…

🎯 Pop Quiz

You have to fast for 16 hours to boost your metabolism.

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⏰ A 12-hour fast still counts (2:44)

You don’t need a strict 16:8 schedule to benefit from intermittent fasting. Research shows that even a 12-hour fast can help activate your metabolism, reduce body fat, and support gut health, making it a more sustainable option for most people.

🥖 Your sourdough toast is a probiotic (8:09)

Traditional sourdough contains Lactobacillus reuteri, a beneficial gut bacterium that reduces inflammation, strengthens immune function, and may even improve skin and hair health. Yes, your bread can be part of your gut health routine.

🌶️ Chili flakes help burn fat (25:39)

Capsaicin, the compound that gives chili its heat, activates receptors on your tongue that trigger norepinephrine release, nudging your body to burn fat. Adding a little spice to your avocado toast can help extend your fasting fat burn into breakfast.

Watch the full episode to see how simple habits, and the right breakfast, can kickstart your metabolism and fuel better health.

Love your food to love your health,

Dr. William Li