26/11/2025
There is something that happens to you every morning and if you understand how this works, you can literally control your body’s fat-burning process.
Let me explain it in the simplest terms because once this clicks, it will change how you see your body forever.
In the early morning hours, around 5am–8am, there’s a hormone called cortisol that gradually rises.
And whenever cortisol rises, it’s your body saying: “Wake up, move, hunt, run, think fast.”
Now pay attention, because this is where it gets interesting.
The way cortisol works is that it actually creates glucose from proteins and fats and releases this glucose into your blood.
At the same time, it reduces insulin sensitivity so your muscles don’t pull that glucose in and insulin doesn’t quickly convert it to fat.
You know why?
Because that glucose is meant to help your brain and muscles wake up, move, think clearly, and react.
So in the morning, between 5am and 8am, glucose in your bloodstream is naturally high.
This happens to everybody. Healthy or unhealthy. It’s not a bad thing.
But here’s the mistake most people make without realizing it…
Cortisol is highest in the morning.
Cortisol already raises blood sugar.
Cortisol already reduces insulin sensitivity on purpose.
Now imagine adding bread… pap… oats… cereals… fruit smoothies… yam… tea and biscuits… even “healthy” overnight oats… right on top of that cortisol spike.
You create what I call the blood sugar double spike, the combination of cortisol spike plus the carb spike.
And this comes with real consequences.
This combination causes a higher rise in blood sugar than the exact same meal eaten later in the day.
Listen, there’s nothing wrong with oats.
There’s nothing wrong with a smoothie.
But the way your body reacts to them at 7am is completely different from how it reacts at 11am or 2pm.
Your hormones literally don’t see those foods the same way.
Because remember, morning = reduced insulin sensitivity.
So your pancreas has to release even more insulin to handle the sugar.
And once insulin rises too much:
– fat burning shuts down
– fat storage increases
– inflammation rises
– hormonal imbalance worsens
This is one of the major reasons why many women feel like their weight “sticks” after childbirth or during menopause.
The hormonal environment is already sensitive and the double spike makes it worse.
I once had a lady who told me she was diabetic and had switched to “healthy” foods.
She said she now takes oats and eggs in the morning instead of Milo, milk, and bread, but her sugar levels were still high.
I explained the dawn phenomenon to her and how it’s even stronger in people with insulin resistance, PCOS, fatty liver, diabetes, and other blood sugar issues.
We got her to start eating right for her hormones. Within two weeks, her fluctuating sugar levels normalized.
That’s how powerful hormones are in your weight loss journey.
But most people still think it’s just about calories.
They treat their body like a calculator instead of the complex biological system it is.
The moment you take a high-carb breakfast upon waking, you shut down fat burning and switch your body into glucose mode immediately.
What you should do instead is simple:
Keep the first 120 minutes of your day low-insulin.
If you’re a breakfast person, eat between 10–11am.
If you’re not a breakfast person, even better.
Keep showing up.
Keep trusting the process.
Keep healing.
