Episode 3: Supercharge Your Breakfast and Increase Your Energy Levels with May Tom, RD

Starting your day with enough protein is one of the simplest ways to transform your energy, focus, and mood. When breakfast is mostly carbs (toast, cereal, fruit juice), blood sugar rises quickly and then crashes mid-morning, leaving you tired, foggy, and craving sugar or caffeine. Instead, beginning your day with protein, healthy fats, and fiber slows digestion, keeps blood sugar balanced, and supports a healthy cortisol rhythm—helping you avoid the blood sugar roller coaster that drains your energy. Protein in the morning also provides the amino acids needed to make neurotransmitters like serotonin, dopamine, and GABA, which support focus, mood, and calm energy.

Protein is more than fuel for building muscle—it’s the foundation of nearly every healing and maintenance process in the body. Every cell contains protein, and nearly all enzymes and many hormones are made from it. Amino acids, the building blocks of protein, are essential for detoxification, waste removal, muscle repair, neurotransmitter production, and immune function. Without them, your body cannot properly regenerate or stay in balance. When supported by a healthy gut and regulated nervous system, high-quality protein becomes one of the most powerful tools for restoring vitality. Adequate intake ensures your body has the raw materials to build immune cells, create neurotransmitters, and support energy metabolism.

What really is a nourishing meal? And what does nutrient density mean? Nutrient density is the amount of vitamins, minerals, amino acids, healthy fats, and phytonutrients you receive in each bite of food. Think of refined white bread, sugar, or other processed foods. They pack plenty of calories, but do they actually provide the nutrients your body needs to fuel, repair, and restore itself? A truly nourishing meal gives you both the macronutrients to power your day and the micronutrients to repair, protect, and support your cells. Instead of asking, “Is this food healthy?” try reframing the question to, “Does this meal deeply nourish my body’s needs?”

When we talk about nutrient density, there’s one essential truth. You are not just what you eat…you are what you absorb. Most of us assume that if we fill our plates with nutrient-dense foods, our bodies will automatically use them. But absorption isn’t automatic. Nutrient deficiencies can certainly stem from poor intake, but often more so from impaired digestion and absorption. The gut is not just a passive tube—it’s an intricate, living system that determines whether your food becomes fuel, or simply passes through. Low stomach acid, insufficient digestive enzymes, dysbiosis, leaky gut, or chronic stress can all block the body’s ability to fully access the nutrients in food.

Feeling drained, struggling to heal, or sensing that your health isn’t where it could be? Your body is not a simple machine that runs on calories—it’s a living web of interdependent systems, running thousands of chemical reactions every second. Every muscle you move, every toxin you clear, every hormone you make, every enzyme that converts food to energy requires a steady supply of vitamins, minerals, amino acids, and healthy fats. Nutrient insufficiencies can lead to low stomach acid and poorer absorption of nutrients from food, sluggish detoxification, disrupted immune balance, unstable blood sugar, and even increased risk for autoimmunity. Replenishing missing nutrients can begin to restore your energy, support healing, and promote long-term health and longevity.

Eating a wide variety of whole foods can calm inflammation, rebalance the gut, and liberate your healing journey. A diverse microbiome—a thriving ecosystem of beneficial microbes that live in and on your body—is foundational to gut health. It helps prevent the overgrowth of yeast and opportunistic pathogens, supports gut barrier integrity, and reduces inflammation by producing short-chain fatty acids like butyrate. It also generates compounds that influence mood, hormone metabolism, detoxification, and immune regulation—linking gut health to nearly every system in the body. Microbes love variety. They thrive on colorful plant foods, bitter greens, resistant starches, and prebiotic fibers. When your diet is narrow and repetitive, your microbiome begins to reflect that. You lose diversity, and with it, resilience.