The #1 Breakfast Mistake That Almost Killed Me

Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Dr. Eric Berg

Health & Fitness

4.6 • 1.6K Ratings

🗓️ 14 July 2025

⏱️ 7 minutes

🔗️ Recording | iTunes | RSS

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Summary

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.

Transcript

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0:00.0	Hello, Dr. Berg here again. Today we're going to talk about the biggest mistake that I made with my
0:05.5	breakfast that nearly killed me. There's a handful of mistakes to talk about. Then I'm going to get to
0:10.9	the biggest one. Let's start with number one, the type of coffee that you drink. Of course, in college,
0:16.0	I drank way too much coffee, but it's not necessarily the coffee that's the problem. It's the type of coffee
0:21.9	that you're drinking. I'm not sure if you're aware of this or not, but coffee beans are one of the
0:25.6	most sprayed crops behind cotton and tobacco. You're literally drinking a super concentrated soup
0:32.4	of a lot of pesticides. Out of all the things that you're exposed to, it's the single
0:36.8	greatest source of concentrated toxins that you're exposed to, it's the single greatest source of
0:38.3	concentrated toxins that you expose yourself on a daily basis. Then on top of that, if you're
0:43.8	adding sugar to your coffee, or if you add the non-dairy creamers with all the seed oils and chemicals,
0:50.2	or maybe even flavored coffees, that would be even worse. The simple solution is just to use
0:54.7	organic coffee beans. Number two, orange juice. If you think orange juice is healthy, what you don't know
1:01.7	is that you're basically just drinking sugar water because most, if not all, orange juice is
1:06.6	pasteurized. And when they heat this orange juice, they kill off and destroy the vitamin C. You're not
1:12.7	really getting nutrition. You're getting a lot of concentrated sugar. One small cup of orange juice
1:17.1	is equivalent to a soda. Also, your liver is going to be affected from the fructose. What's going to
1:23.2	happen is you're going to be spiking your blood sugar and it's going to come down in about an hour
1:27.5	and a half and now you're going to be wanting something sweet. Personally, I'm not thirsty in the
1:31.3	morning so I don't drink anything, but you can do tea, coffee, water with lemon, but I wouldn't do
1:37.1	the juice. Number three, my breakfast used to be very carb heavy, cereals, granola bars, blueberry muffins, pancakes and waffles, and definitely
1:47.9	toast. Of course, the cereals are the worst because they have so many hidden sugars and they're
1:52.4	camouflaged with the healthy whole grains, which is totally BS. After the breakfast, spike in
	...

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