The Coffee Upgrade I Use to Break My Fast (And Why It Actually Supports My Body)

For a long time, coffee was just coffee for me — caffeine to get through the morning, usually followed by hunger, cravings, or an energy crash not long after. As I’ve rebuilt my health, healed my gut, and learned how my body actually responds to food, I’ve realized something important: what I break my fast with matters. A lot.

This post isn’t about turning coffee into a miracle drink or claiming it fixes everything. It’s simply about how I’ve turned something I already enjoy into a functional, supportive first “meal” that works with my body instead of against it. It was a huge tool for me in reaching my goal weight while supporting skin elasticity and energy.

When I’m actively fasting, I drink black coffee only — no add-ins, no calories. Once I’m ready to eat, that’s when I upgrade my coffee. This distinction matters because fasting is about giving digestion a break, while the coffee upgrade is about supporting my body once that fast is broken.

As I’ve gotten older and more honest with myself, I’ve noticed that starting my day with something carb-heavy or protein-only often leads to stronger cravings later, unstable energy, blood sugar swings, and more food noise. Adding fat, targeted protein, and gut-supportive nutrients has been a game-changer for me, especially in seasons where discipline and consistency matter more than motivation.

Collagen provides amino acids that support skin elasticity, joints, and the gut lining. As we age, collagen production naturally declines, and adding it in can help support connective tissue and digestion. For me, it’s a simple way to support skin and joints while also making my coffee more satiating.

Colostrum is rich in immunoglobulins and growth factors that support gut health and immune function. A healthier gut improves nutrient absorption, which often shows up as better energy, fewer cravings, and less inflammation. This has been especially helpful for me after years of digestive stress and burnout.

Creatine is often misunderstood as a “gym bro” supplement, but research shows it supports lean muscle mass, strength, and even cognitive function, particularly as we age. For women, maintaining muscle is critical for metabolism, strength, and long-term health, and creatine has become one of the most evidence-backed tools for that.

MCT oil is a fast, easily accessible fuel source and has been shown to support satiety and fat oxidation, helping keep energy steady and cravings low. This is one of the biggest reasons my upgraded coffee keeps me full longer without feeling heavy.

Heavy cream plays an important role by slowing glucose absorption and supporting blood sugar stability, which increases satisfaction and helps prevent constant snacking. This isn’t about adding fat “just because,” but about supporting metabolic calm.

Cinnamon has antioxidant properties and has been shown to support blood sugar balance. It also helps curb sweet cravings, making it a small but powerful addition.

Raw local honey contains antioxidants and trace minerals and can provide natural energy. That said, it’s still sugar. When I’m actively trying to lose weight or keep blood sugar as stable as possible, I usually skip it. When I’m in a maintenance season or want a touch of sweetness, I use it intentionally and in moderation.

This coffee upgrade keeps cravings quiet, supports gut health, stabilizes blood sugar, and supports skin and muscle as I age. More importantly, it helps me support my body instead of fighting it. There’s no magic ingredient here — just intentional choices that align with how my body responds best.

This isn’t medical advice, and it’s not a prescription for everyone. Bodies are different, seasons change, and discernment matters. But if you’ve been starting your day hungry, inflamed, or craving sugar by mid-morning, it may be worth reconsidering how you break your fast — not just what you eat later. Sometimes the smallest upgrades make the biggest difference.