A healthier, longer life may begin with what you put on the breakfast table. At least, that’s the view of Dr. Mitch Ghen, a Florida physician who has practiced functional medicine for more than 45 years.
Ghen says he regularly includes coffee, cacao and raw honey in his own routine. He starts the day with coffee mixed with pure cacao and has raw, unfiltered honey later on.
Coffee is his first choice. Ghen pointed to research linking coffee consumption with possible health benefits and said studies suggest that three to four cups a day may be a “sweet spot” for longevity. He also believes coffee may support cardiovascular and immune health, alongside its well-known effect on alertness. He prefers organic coffee.
To his morning cup, Ghen adds 100% cacao, which contains polyphenols—plant compounds with antioxidant properties. He usually suggests between a teaspoon and a tablespoon, depending on the product’s polyphenol content. He said the combination offers a satisfying start to the day and a source of antioxidants. Research has also suggested cacao may have cardiovascular benefits.
His third pick is raw, unfiltered, organic honey. Ghen said it may support the gut microbiome, which researchers are increasingly studying in connection with overall health and aging. He recommends keeping the amount modest, suggesting about a tablespoon a day to avoid a sharp rise in blood sugar.
Still, Ghen said healthy aging isn’t simply a matter of adding a few so-called superfoods. Sustainable eating habits matter, he said, and he pointed to the Mediterranean diet as one possible model. People who haven’t always eaten well can still make changes, he added.
Ghen said it’s worth asking whether the goal is simply to live longer or to maintain a good quality of life. “Quantity follows quality,” he said.
