Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

The #1 Breakfast Mistake That Almost Killed Me

19 snips

Jul 14, 2025

Discover the surprising breakfast blunders that could be harming your health. Many coffee options are loaded with pesticides, and most orange juice isn't much more than sugar water. Carb-heavy breakfasts can cause energy crashes, while protein-rich meals like eggs and bacon offer sustained energy. Beware of hidden sugars in breakfast meats and always check labels on peanut butter. Ditch seed oils for healthier cooking alternatives to revolutionize your morning routine!

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ADVICE

Choose Organic Coffee Only

Choose organic coffee to avoid high pesticide exposure from conventionally sprayed coffee beans.
Avoid adding sugar and non-dairy creamers with seed oils to your coffee to reduce toxin intake.

ADVICE

Skip Orange Juice

Avoid drinking orange juice at breakfast as it's mostly sugar water with destroyed vitamin C.
Drink tea, coffee, or water with lemon instead for a healthier morning beverage.

ADVICE

Switch to Protein Breakfasts

Switch from carb-heavy breakfasts to protein-rich meals like eggs, bacon, cheese, or steak.
Protein breakfasts prevent blood sugar crashes and fuel the brain effectively.

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Today, we’ll discuss how to break bad breakfast habits with 9 healthy breakfast tips!

1. Some people drink too much coffee in the morning, but that's not always the problem. Coffee beans are one of the most sprayed crops behind cotton and tobacco. Adding sugar and non-dairy creamer with seed oils worsens the problem. The simple solution is to always choose organic coffee.

2. Most orange juice is pasteurized, which destroys the vitamin C. If you’re drinking orange juice for breakfast, it’s likely that you’re just drinking sugar water.

3. Carb-heavy breakfast foods significantly spike blood sugar. Your body produces insulin to lower the spike, causing low blood sugar, leaving you feeling tired after breakfast. Switch to a protein breakfast! Opt for eggs, bacon, cheese, whole-fat yogurt without sugar, steak, or burger patties rather than the typical muffins, pancakes, cereals, etc.

4. Consuming fruit and nuts for breakfast will likely leave you feeling hungry midmorning. This leads to snacking, which raises blood glucose and spikes insulin throughout the day.

5. Peanut butter is often consumed for breakfast, but many contain sugar and hydrogenated oils. Always check the label!

6. Avoid cooking with seed oils for breakfast. Opt for healthy cooking oils such as butter, olive oil, coconut oil, or lard.

7. Check the labels on your breakfast meats. There are many hidden sugars in breakfast foods, especially breakfast meats!

8. I used to recommend drinking kale shakes with fruit for breakfast, but this is a mistake. A healthy breakfast should always contain high-quality protein.

9. Eating when you’re not hungry is the #1 worst breakfast mistake! We’re often taught that breakfast is the most important meal of the day, but this isn’t true. You’re fasting while you sleep, so most people aren’t hungry when they wake up. Try pushing your first meal to lunchtime to increase the duration of your fast. This can help you tap into fat-burning, boost weight loss, reverse insulin resistance, improve mood, and decrease appetite.

Dr. Eric Berg DC Bio:Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and the author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.