Mornings set the tone—and for many, they set the spike. Bernie presses for specifics, and Cleo answers with what’s proven to keep his meter calm: eggs over sugar-loaded cereals, oatmeal over “whole-grain” marketing spin, and strict carb caps on bread (aim <20g per slice). They break down why white flour and quick-digest grains flood your bloodstream, while fiber-forward choices digest slower. You’ll learn how to handle fruit without overdoing it, when to ditch juice entirely, and why “added sugar” on labels is your red flag. The payoff: a breakfast playbook that delivers energy without the roller coaster, plus steps to test your response—prick before and after to learn your personal patterns. Start your day with food that doesn’t betray your goals.