Feel Better, Live More with Dr Rangan Chatterjee BITESIZE | How To Break The Sugar Cycle, Cut Cravings & Get Your Energy Back | Dr Mark Hyman #621
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Feb 6, 2026 
Dr Mark Hyman, physician and bestselling author championing functional medicine and food-as-medicine. He explains why many breakfasts act like dessert and how starting meals with protein and fat can curb cravings. Learn why processed carbs harm metabolic health, how activity and ancestry affect carb tolerance, and simple daily steps to rebuild energy and resilience.
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Start Breakfast With Protein And Fat
- Start your day with protein and fat instead of sugar or refined carbs.
- This prevents blood sugar spikes, cravings, overeating, and belly fat gain.
Food Quality Trumps Calories For Hormones
- Calories equal does not mean equal biological effect; meal composition changes hunger and hormones.
- The same calories from eggs versus oats led to big differences in how much kids ate later that day.
Lower Glycemic Load With Protein, Fat, Fiber
- Make breakfasts low glycemic by adding protein, healthy fats and fiber to starchy foods.
- Examples: omelet with avocado, protein shake with MCT, or nut-and-seed smoothies with berries.
