FOUR FOR FRIDAY 49: HEALTH
“How you start your day, sets the tone for your day.”
-Devon Edwards
Intentional Mornings: Boost Energy, Focus, and Wellness
Exploring how small, intentional morning habits — from the vitamins you take to the coffee you sip — can support mental clarity, sustained energy, and overall well-being, helping you start each day aligned with your priorities and values.
1. The Case for a Daily Multi (and Why I Take One)
Multivitamins get a lot of mixed press. Some people swear by them, others write them off as overpriced placebos, and then there are those of us who just like the comfort of doing something for our health every morning (think: adult Flintstone gummy).
Here’s the scoop:
Uses: Multivitamins cover nutritional gaps. Even with a decent diet, most of us miss things — vitamin D if we’re indoors too much, magnesium if stress is high, B vitamins if we’re running on caffeine and vibes.
Why They’re Important: They help backfill those gaps. Think of it like patching potholes on the health highway — not glamorous, but it keeps the ride smoother.
Risks: They’re not a magic pill. Too much (especially fat-soluble vitamins like A, D, E, K) can cause problems. Plus, some cheap brands are packed with fillers that don’t absorb well.
Mental Health Connection: Vitamins like B12, D, magnesium, and omega-3s are linked to mood, energy, and brain health. Deficiencies can show up as fatigue, brain fog, or more frequent dips in mood.
What Research Says:
A 2015 randomized controlled trial found that young adults who took a daily multivitamin/mineral blend for four weeks had improved mood (lower depression/dejection scores) and higher B-vitamin levels compared to those taking a placebo.
A 2013 meta-analysis pooling eight studies showed multivitamins helped reduce stress, mild anxiety, and fatigue in otherwise healthy adults.
In older men, an 8-week study found that taking a multi led to lower depression, anxiety, and stress scores, plus better alertness.
On the flip side, a massive 2024 NIH study following nearly 400,000 adults found no difference in overall lifespan between multivitamin users and non-users. Translation: they may not make you live longer, but they can make you feel better in the day-to-day.
How They’ve Helped Me: I take Ancient Nutrition Men’s Daily. For me, it’s meant steadier energy, less of that heavy “blah” feeling, and fewer stretches where I feel sluggish. It wasn’t a flip-the-switch change, more like relief or cleaner fuel when taking consistently. There are other brands out there that have good backing. I encourage you to do your own research and find what works well for you.
Bottom line for clients: Multivitamins aren’t a cure-all, but they can be a solid support. If you’re feeling flat, running low on energy, or know your diet leaves some gaps, a high-quality daily multi might help stabilize the foundation.
2. Light Roast Coffee: Bright Bean, Bright Energy
Light roast coffee isn’t just about flavor — it’s a small dose of science in a cup. Here’s what to know:
What It Is
Light roast: Beans roasted less time at lower temps, keeping more of their original fruity/floral flavor (Healthline).
Dark roast: Beans roasted longer, giving smoky, caramelized flavors but fewer original antioxidants (Dark Matter).
Benefits
More antioxidants: Light roasts retain chlorogenic acid, which may fight oxidative stress and inflammation (Healthline).
Energy & fatigue: Caffeine boosts alertness; denser beans may pack slightly more caffeine by volume. Antioxidants can also support energy and reduce fatigue (Health).
Flavor & enjoyment: The bright, layered taste can make your coffee experience feel more lively, which can subtly improve mood and focus.
Drawbacks
Acidity: Light roasts are more acidic — may irritate sensitive stomachs or cause reflux (The Coffee Maven).
Caffeine timing & intake: Too much caffeine or late-day consumption can disrupt sleep and increase jitters (Health US News).
Biomarkers: A trial with 3–4 cups/day for ~4 weeks showed light and medium-light roasts can raise cholesterol, LDL, and some inflammation markers (PubMed).
Key Takeaways
Light roast = more antioxidants + slightly more caffeine by volume.
Improves alertness, mood, and energy when consumed in moderation.
Watch your intake, timing, and digestion — even “healthy” coffee has trade-offs.
Brew method, cup size, and personal sensitivity matter.
For a deeper dive, check out:
3. Bulletproof Coffee: Butter in Your Brew – Benefits, Origins, and Considerations
What It Is:
Bulletproof Coffee is a high-fat beverage made by blending brewed coffee with unsalted, grass-fed butter and medium-chain triglyceride (MCT) oil. This combination is designed to provide sustained energy and mental clarity. The concept was popularized by Dave Asprey in 2009 after he experienced yak-butter tea in Tibet, which inspired his own version of buttered coffee (Wikipedia).
Potential Benefits:
Sustained Energy: The fats in Bulletproof Coffee provide a slow-releasing energy source, which may help maintain alertness without the crash associated with high-sugar breakfasts.
Enhanced Mental Clarity: Some proponents claim that the combination of caffeine and fats can improve focus and cognitive function.
Appetite Suppression: The high-fat content may promote feelings of fullness, potentially aiding in weight management (MDPI).
Considerations and Potential Drawbacks:
High in Saturated Fat: Bulletproof Coffee is rich in saturated fats, which, when consumed in excess, may raise LDL cholesterol levels and increase the risk of heart disease (Healthline).
Nutrient Deficiency: Replacing a balanced breakfast with Bulletproof Coffee can lead to a lack of essential nutrients, as it lacks carbohydrates, protein, and fiber (Medical News Today).
Gastrointestinal Issues: Some individuals may experience digestive discomfort, such as bloating or diarrhea, due to the MCT oil (Cleveland Clinic).
Tips for Making Bulletproof Coffee at Home:
Use Quality Ingredients: Opt for organic, grass-fed butter and high-quality MCT oil to ensure the best nutritional profile.
Start Slowly: If new to MCT oil, begin with a small amount to assess tolerance and gradually increase.
Balance Your Diet: Ensure that the rest of your meals are nutrient-dense to compensate for the lack of nutrients in Bulletproof Coffee.
Monitor Your Health: Regularly check cholesterol levels and overall health markers to ensure that Bulletproof Coffee is not adversely affecting your health.
Conclusion:
Bulletproof Coffee can be a beneficial addition to your routine if consumed mindfully and in moderation. It’s essential to balance it with a well-rounded diet and be aware of how it affects your individual health. As with any dietary change, it’s advisable to consult with a healthcare professional, especially if you have underlying health conditions or concerns.
4. Lion’s Mane Mushrooms: Brain Boost in a Brew
Lion’s Mane (Hericium erinaceus) isn't just a quirky-looking fungus — it's a powerhouse for your brain and body which you’ve probably heard about recently. Here's what you need to know:
What It Is
Origin: A medicinal mushroom native to North America, Europe, and Asia.
Active Compounds: Contains hericenones and erinacines, which may stimulate nerve growth factor (NGF), supporting brain cell regeneration and cognitive function (WebMD).
Potential Benefits
Cognitive Support: Some studies suggest Lion’s Mane may enhance memory and focus, especially in older adults (ScienceDirect).
Mood Enhancement: Preliminary research indicates it might help reduce symptoms of anxiety and depression (ONS).
Gut Health: Contains probiotics that support the growth of healthy gut bacteria and may inhibit harmful bacteria like H. pylori (Cleveland Clinic).
Immune Support: Animal studies suggest it may enhance immune system function (Balance Coffee).
Adding It to Coffee
Synergy: Mixing Lion’s Mane with coffee can provide a balanced energy boost. Caffeine increases alertness, while Lion’s Mane may support cognitive function and reduce the jittery effects of caffeine (WB Roast).
Taste Profile: Lion’s Mane has a mild, nutty flavor that blends well with coffee, enhancing the overall taste experience (WB Roast).
Considerations
Quality Matters: Use high-quality extracts from the fruiting body for the most beneficial compounds (Balance Coffee).
Potential Side Effects: Generally safe, but mild digestive discomfort may occur. Start with small doses and consult a healthcare provider if needed (Verywell Health).
Regulation: Supplements are not strictly regulated by the FDA; source from reputable brands (Verywell Health).
Research Insights
A study published in Frontiers in Nutrition found that consuming Lion’s Mane may have cognitive benefits even in the absence of pathology (Frontiers).
Another study indicated that Lion’s Mane supplementation improved speed of performance and reduced subjective stress in healthy young adults (PubMed).
Disclaimer: These tools are simply options, and what works for one person may not work for everyone. I neither encourage nor discourage their use. Ultimately, the decision of how to use this information rests with you. The information provided regarding the use of supplements is for educational purposes only and should not be construed as medical advice. It is crucial to consult with a qualified healthcare professional before starting any new supplement regimen, particularly if you have pre-existing medical conditions, are pregnant or nursing, or are taking medications. Supplements have the potential to interact with medications or cause adverse effects in certain individuals. Furthermore, the efficacy and safety of supplements can vary based on factors such as dosage, formulation, and individual response. Supplements should be approached with caution and should not be viewed as a substitute for proper medical diagnosis, treatment, or management of health conditions. Statements regarding specific supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Always adhere to the instructions provided by the manufacturer and consult a healthcare professional if you have any questions or concerns.
