We often think of health experts as being superhuman with chiseled abs or crazy scientific dietary knowledge. (Conjugated linoleic acid, is that Dothraki?) But they start their day the same way most of us do: with a cup of coffee.

Seeing the way someone prepares their morning mug becomes shorthand for their nutritional philosophy: Is dairy a do or a don’t? What about sweeteners? And butter? Coconut oil? Do these belong in coffee — or coffee cake?

Health experts are human. They put on their pants one leg at a time and grind their coffee beans in a grinder (not pulverized by a series of kettlebell swings).

But they’ve also given a lot of thought to what goes into their bodies, coffee included, and used their vast knowledge to create the optimal cup.

That’s why we asked experts to share their ideal way to kick-start the day. Read on for their (often surprising) java testimonials and details on what motivates them to add certain ingredients (or not).

1. Adam Bornstein, founder of Born Fitness, NY Times bestselling author, @BornFitness

Morning Rx: Dark to medium roast coffee, occasionally with cinnamon

“I might be the only person in the world that doesn’t drink coffee for the caffeine. I wake up at 4:30 a.m. each day, ready to take on the world. I just like drinking something hot, and I believe in the health benefits of coffee beans.

As someone that practices intermittent fasting, the best benefit is that coffee completely blunts my appetite. So that is a nice bonus.

I only take my coffee two ways: black (90 percent of the time) or with some cinnamon for a little extra flavor. If I’m making my coffee at home, everything starts with the beans.

I’m an organic roast kind of guy, and I tend to prefer dark to medium roasts. I grind the beans fresh every morning, and then preferably use a French press. No sweeteners or creamer.

I won’t make any crazy claims about the magic of coffee. I wrote about why I drink coffee now, after 30 years of avoiding the stuff. That said, if my cup is “better” it’s only because I don’t add any extra crap to make it unhealthy.

[I’d never add] syrups. I don’t get that idea. Syrup belongs on ice cream, pancakes, or waffles. Not in coffee.”

2. Holly Rilinger, bestselling author, motivational speaker, Nike master trainer, @hollyrilinger

Morning Rx: Almond milk cappuccino

“Almond milk cappuccinos are the way I start my days! I use my Nespresso Espresso machine and foam my own organic almond milk. I like cappuccinos over lattés because there is less milk.

There are a few almond milks out there that taste great in an iced coffee situation, but others that are thin and I find disgusting. My favorite is Califia Farms Almond Milk. It’s certified non-GMO and organic.

[When I drank milk cappuccinos] I would always start my day with a heavy FULL feeling in my stomach. [But] I couldn’t fathom giving up that little slice of heaven, so I just dealt with the discomfort.

That is until I gave almond milk a try. I didn’t love it right away, [but] I did love that I no longer had stomach pain.

I now LOVE the taste of almond milk in my coffee and really can’t stand that filmy taste of dairy in my mouth. And my grandparents were dairy farmers in Kansas! I grew up around milk my whole life!”

3. Mark Sisson, author of “The Primal Blueprint,” founder of Mark’s Daily Apple, @marksdailyapple

Morning Rx: Dark roast coffee with heavy whipping cream and one teaspoon of sugar or raw eggs with honey and salt

“My staple morning coffee is simple: dark roast French press coffee, heavy whipping cream (pasture-raised, of course), and one teaspoon of sugar (just to cut the bitterness). That’s my go-to cup, but I also like to experiment.

My latest creation is the Primal Egg Coffee, which involves a couple of raw egg yolks or whole raw eggs (from pastured hens) added to freshly brewed coffee, along with a little honey, salt, and sometimes some cinnamon, cocoa, turmeric, and/or cayenne. It all goes into the blender.

The yolks allow a thorough emulsion — so it’s smooth and rich — and the coffee’s temperature denatures and increases the digestibility of the egg white proteins without cooking the yolk.

Coffee is famous for increasing metabolism and boosting energy levels, but that increased energy isn’t conjured out of thin air. It’s created by the oxidation of stored body fat.

When you drink coffee, you get a little jolt of adrenaline, which increases lipolysis (the release of stored body fat into circulation for oxidation/burning), and a boost in heat production (from the energy being expended).Farias-Pereira R, et al. (2019). Mechanisms of action of coffee bioactive components on lipid metabolism. DOI: 10.1007/s10068-019-00662-0

Unfortunately the typical cup of coffee — full of sugar and low-fat or skim milk — doesn’t provide these benefits. This is for two main reasons. First, sugar intake increases insulin, which suppresses lipolysis and fat-burning.Chakrabarti P, et al. (2013). Insulin inhibits lipolysis in adipocytes via the evolutionarily conserved mTORC1-Egr1-ATGL-mediated pathway. DOI: 10.1128/MCB.01584-12

Second, the caffeine in coffee briefly increases glucose intolerance, especially when taken with carbohydrates, which means the body needs more insulin to handle the same amount of sugar it normally would.Cherniack EP, et al. (2018). The potential effects of caffeinated beverages on insulin sensitivity. DOI: 10.1080/07315724.2017.1372822

So, ironically enough, drinking [super] sugary coffee actually inhibits the release of body fat for energy — the exact opposite of what a good cup of coffee should do.”

4. Marion Nestle, professor of nutrition, food studies, and public health at NYU, author of “Food Politics,” @marionnestle

Morning Rx: Black coffee with skim milk

“I’m not a breakfast eater, at least not first thing, but I do like my coffee. I particularly like Gourmet Garage’s SoHo blend.

I buy beans, grind them as needed, throw a tablespoon or two into a filter, pour hot water into the filter right over the cup, add skim milk, and am good to go. It’s better for me because I don’t like coffee too strong or over-roasted.

My nutritional philosophy is everything in moderation, but never hazelnut or any other kind of flavored coffee. They don’t work for me.”

5. Dave Asprey, creator of Bulletproof Coffee, author of “The Bulletproof Diet,” @bpnutrition

Morning Rx: Coffee beans with unsalted, grass-fed butter and Bulletproof Brain Octane Oil

“I drink Bulletproof Coffee blended with the authentic Bulletproof ingredients. I use Bulletproof Process coffee beans that are lab tested to minimize mold toxin levels that limit human performance.

I brew it using a metal (not paper) filter to allow coffee oils into the final brew. I blend it (in a blender) with unsalted, grass-fed butter and Bulletproof Brain Octane Oil, a flavorless extract of coconut oil that is 18 times stronger than plain coconut oil.

Blending in butter (or better yet, ghee) is important because it creates a small droplet of fat suspended in water called a micelle, which means the fat doesn’t separate from the coffee.

Grass-fed butter is superior to grain-fed because it tastes better and provides substantially more conjugated linoleic acid (CLA), vitamins A, D, and E; and, very importantly, K2.Benbrook CM, et al. (2018). Enhancing the fatty acid profile of milk through forage‐based rations, with nutrition modeling of diet outcomes. DOI:10.1002/fsn3.610

It also doesn’t contain nearly as many omega-6 inflammatory polyunsaturated oils compared to industrial butter.”

6. Frank Lipman, leader in functional medicine, founder of Eleven Eleven Wellness Center, @DrFrankLipman

Morning Rx: Organic coffee with MCT Oil and grass-fed butter

“[In the morning] you can’t beat the energy and nutrition of a healthy protein shake for breakfast.

I make mine with my Be Well Chocolate Whey Protein, MCT Oil, and Greens Powder, blended with chia seeds, kale, blueberries, avocado, and almond milk.

[It leaves me] energized and satisfied — not jittery or wired as coffee often makes me feel.

[I do have coffee] once or occasionally twice a week. [I make] bulletproof coffee. It’s a good way to supercharge your morning cup of coffee to support cognitive function and fat-burning.

I blend organic coffee with one tablespoon MCT Oil (or regular coconut oil) and one tablespoon of grass-fed butter.

Butter that’s from grass-fed or pasture raised cows, not regular butter, is an important ingredient in bulletproof coffee because it adds health-supporting vitamins and minerals.

This includes CLA, or conjugated linoleic acid, which helps reduce belly fat, protects against cancer, and encourages muscle growth. There’s also vitamin A to help maintain thyroid, adrenal, and cardiovascular health.den Hartigh LJ. (2019). Conjugated linoleic acid effects on cancer, obesity, and atherosclerosis: A review of pre-clinical and human trials with current perspectives. DOI: 10.3390/nu11020370

Vitamin K2 supports bone density and possibly reverses arterial calcification. Vitamin A, D, and E, are all key antioxidants that are essential to good health.

7. David Katz, director of Yale University’s Yale-Griffin Prevention Research Center, founder of the True Health Initiative, @DrDavidKatz

Morning Rx: French roast coffee with nonfat, organic powdered milk

“I like coffee first thing in the morning to accelerate that transition from the residual frowstiness that follows sleep to my busy day. [I drink] French roast coffee with nonfat, organic powdered milk.

The powdered milk avoids adding water so the coffee isn’t diluted or cooled. Powdered milk also adds protein, calcium, vitamin D, and vitamin A for very few calories.

If you acclimate to the taste of coffee as is, you don’t miss sweeteners at all. These can take a healthy, stimulating, natural drink rich in antioxidants and turn it into another vehicle for sugar, calories, or chemicals your body doesn’t need.

That said, when in France, I do have a café au lait at times, and those are sweetened. I think of those as a treat, not my daily drink. You gotta live a little too!”

8. Joy Bauer, nutrition and health expert for NBC’s “Today” show, @joybauer

Morning Rx: Black coffee

“I’ve been drinking my coffee black ever since, well, since I started drinking coffee. I typically pop a pod into my Keurig machine, pour a cup that’s already been brewed at the “Today” show, or grab something to go from the corner deli.

I love the smell, the flavor, the experience. And the jolt of caffeine helps kick-start my day.

[I’m aware of the] coffee pros and cons. A typical cup of coffee tends to be loaded with fattening fixings like whole milk, cream, or half-and-half, plus sugar (and more sugar!). Or some people go heavy on artificial sweeteners and syrups.

My straight-up version comes packed with antioxidants and caffeine without unnecessary calories or chemicals. Consider this: one black cup of coffee equals 5 calories. One cup with half-and-half and sugar equals about 120 calories.

Make the swap every day and you could lose up to 12 pounds by the end of the year.”

9. Brian St. Pierre, sports nutritionist at Precision Nutrition, @BSPNutrition

Morning Rx: Black coffee

“About 67 percent of Americans put cream and sugar in their coffee, but I tend to take mine black because I prefer to get my calories from food.An R, et al. (2017). Consumption of coffee and tea with add-ins in relation to daily energy, sugar, and fat intake in US adults, 2001 – 2012. DOI: 10.1016/j.puhe.2016.12.032

The research on the benefits of coffee is mostly on [black, conventional drip-brewer style], since it’s the most common.Nieber K. (2017). The impact of coffee on health. DOI: 10.1055/s-0043-115007

It’s important to keep the big picture in mind. If you’re only consuming one coffee per day, a little cream and sugar is unlikely to be a problem. But since the average American coffee drinker consumes three cups per day, that can start adding up quickly.2019 NCDT: National coffee data trends. (2019). http://www.ncausa.org/Industry-Resources/Market-Research/NCDT/NCDT-Infographic

We’re all allowed some discretionary calories, just don’t use them all up in your three daily cups. A few teaspoons of sugar and a few tablespoons of your creamer of choice are probably fine — beyond that, you start asking for trouble.”

10. Lacey Stone, bi-coastal fitness professional, celebrity trainer, motivational speaker, @laceystonefitness

Morning Rx: Ice red eye with one shot of espresso and agave nectar

“I take a leisurely stroll to Starbucks every morning. I get an iced red eye, that’s a regular iced coffee with one shot of espresso. I add a little agave nectar and I’m good to go.

I have that ‘A-HA’ moment where I’m like, ‘Let’s go day, I’m ready!’ The espresso is my rocket fuel. I believe that caffeine is good, if it’s used properly.

It increases your basal metabolic rate and it increases your senses, which leads to improved performance in your workouts. (Your basal metabolic rate (BMR) is the rate at which you burn fat.)”Acheson KJ, et al. (1980). Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. DOI: 10.1093/ajcn/33.5.989

I also use agave nectar rather than unnatural sweeteners.

11. Brian Gallagher, co-founder of Throwback Fitness, @ThrowbackFit

Morning Rx:Coffee blended with butter or coconut oil and a few dashes of cinnamon

“I usually prepare coffee myself in the mornings using a French press. I pour the coffee right from the French press into my blender, adding either butter or coconut oil and a few dashes of cinnamon.

I blend for 30 seconds since coconut oil or butter don’t mix too well when stirred with a spoon (no matter how fast I stir!), and the blender adds a nice froth to it.

I typically don’t eat my first meal until around noon, so I find that the coconut oil or butter keeps me full until then. I’ve also come to love the taste of butter in coffee. It takes a little of the bitterness out.

[And I] like the strange looks I get when a server asks me if I want milk and sugar and I instead ask for two butters!”

12. Kira Stokes, fitness expert, creator of the Stoked Method and Stoked Series Workouts, @kirastokesfit

Morning Rx: Dark roast coffee with coconut milk creamer and liquid stevia

“I race to my Nespresso Vertuoline machine in the early morning… I use the Stormio dark roast pods as I love a good strong cup to start my day. My creamer of choice is So Delicious Coconut Milk Creamer because it has a rich flavor without lactose or hydrogenated oils.

I add a touch of liquid stevia, but the coconut milk creamer is a bit sweet so only a dab is necessary. Stevia is a naturally occurring substance from a plant.”Samuel P, et al. (2018). Stevia leaf to stevia sweetener: Exploring its science, benefits, and future potential. DOI: 10.1093/jn/nxy102

13. Nia Shanks, coach and writer, author of “Lift Like a Girl,” @NiaShanks

Morning Rx: Dark roast coffee with raw sugar and either heavy whipping cream or plain cocoa powder

Coffee always starts my day. I enjoy sipping it while I settle in to the morning and start writing. I drink dark roasts exclusively. The darker the better.

I use my standard coffee maker during the week, but on the weekends, my beloved spouse makes phenomenal French press with freshly roasted whole beans we grind just before use.

I rotate between two types of additions: either plain, raw sugar and heavy whipping cream, or raw sugar and plain cocoa powder. (This makes an incredible mocha and works beautifully with a dark espresso roast.)

I’m not a fan of flavored coffee creams, simply because many have a ton of other ingredients like high fructose corn syrup and even trans fat. I prefer to keep my coffee additions as natural as possible without sacrificing taste and satisfaction.

14. Rich Roll, plant-powered ultra athlete, author of “Finding Ultra,” @richroll

Morning Rx: Pu-erh tea

“The first thing I do [in the morning] is drink a tall glass of water with some fresh lemon or a teaspoon of apple cider vinegar, which has an alkalizing effect on my system.

My next step is to prepare a Pu-erh tea. It’s a post-fermented tea product produced in the Yunnan province of China and carefully aged.

The harvesting, creation, and ceremony of Pu-erh is an art steeped in preserved tradition dating back millennia. But what makes it unique is the process by which the leaves are fermented by microbes after drying and then aged.

It’s believed that the microbial activity in the tea provides probiotic health benefits, such as reducing arterial plaque and LDL cholesterol levels,Huang F, et al. (2019). Theabrownin from Pu-erh tea attenuates hypercholesterolemia via modulation of gut microbiota and bile acid metabolism. DOI: 10.1038/s41467-019-12896-x as well as aiding in weight loss by reducing blood sugar levels and improving the body’s ability to metabolize fat.You XJ, et al. (2012). The mechanisms of weight-cutting effect and bioactive components in Pu-erh tea. DOI: 10.3724/SP.J.1141.2012.04421

Unlike coffee and other teas, Pu-erh [gives me] a long-lasting, even-keeled energy.

The tea accompanies my 20-minute morning meditation. After that, I prepare a vegetable based green smoothie in my Vitamix. Every day is different, but this blend generally comprises a mix of dark leafy greens, beet, berries, hemp seeds, spirulina, chia seeds, and macca root.”

15. Matt Frazier, ultrarunner, founder of the No Meat Athlete Movement, @NoMeatAthlete

Morning Rx: Low-temperature roasted coffee, black

“I’ve really fallen in love with what’s called “third wave” coffee, where the beans are roasted at a lower temperature than, say, Starbucks beans.

The result is an almost complete lack of smoky character, so you can actually taste all the incredible fruity and citrus flavors of different coffees.

Almost nobody who drinks this type of coffee adds any sweeteners or creamers.

I grind it by hand with a Hario mill, then brew with a simple pour-over method. I’m energized, creative, and perfectly satisfied with just 12 savored ounces.”

16. Jennipher Walters, founder and CEO of Fit Bottomed World, co-author of “The Fit Bottomed Girls Anti-Diet,” @fitbottomedgirl

Morning Rx: Blended coffee with one tablespoon each of coconut oil and ghee

“My normal morning routine involves a big cup of black coffee that’s been blended with a tablespoon of coconut oil and a tablespoon of ghee (clarified butter).

This high-fat coffee may seem odd, but it’s so rich, creamy, and filling. Simply delicious! The trick is that you have to blend it in a high-powered blender. Then it gets all frothy and delicious — almost like a (non-sweet) latté!

I’m a big fan of eating healthy fat at every meal. It’s good for focus, brain function, energy, and it just makes me feel good and full. We’ve been trained over the years to fear the fat, but I find that when I eat more fat, I have fewer cravings, more energy, and my workouts are better.”

17. Heather Crosby, founder of YumUniverse, founder of the Gluten-Free Baking Academy, @yumuniverse

Morning Rx:Chicory root tea latté

“My favorite morning bevvies are either a plant based, gluten-free protein smoothie with fresh berries or my favorite green smoothie. These drinks give me the natural fuel I need for sustained energy all day long — stimulant free!

[But] one of my favorite alternatives to coffee is a maca and chicory root tea latté. Maca is known to assist in hormone regulation,Meissner HO, et al. (2006). Hormone-balancing effect of pre-gelatinized organic maca (Lepidium peruvanium chacon): (III) Clinical responses of early-postmenopausal women to Maca in double blind, randomized, placebo-controlled, crossover configuration, outpatient study. DOI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614644 while chicory root has a long-standing reputation as a liver detoxifier and digestion booster.Tong J et al. (2015). Hepatoprotective activity of flavonoids from Cichorium glandulosum seeds in vitro and in vivo carbon tetrachloride-induced hepatotoxicity. DOI: 10.1016/j.jep.2015.08.045

Both have a rich, dark flavor that comforts and satisfies like coffee without the acidic qualities — it’s a popular coffee substitute in New Orleans and Europe.”

18. Tara Stiles, founder of Strala Yoga in New York City, @tarastiles

Morning Rx: Black coffee on-the-go or black coffee with cashew milk at home

“My coffee at home is from Kitsuné in Paris, and I serve it with cashew milk. On the go, I’ll go to La Calombe on Lafayette and Prince Streets or Gasoline Alley on Lafayette and Houston Streets.

I order a regular coffee, black. I’d never add any syrups or sugars.”

19. Suzanne Hall, co-founder and editor in chief at The Chalkboard Mag, @chalkboardmag

Morning Rx:French press coffee with a little grass-fed butter at home and a half-decaf americano with stevia, cinnamon, and almond milk on the go

“I’m always double-fisted: coffee in one hand, green juice in the other. At home, I French press a mix of decaf, shade-grown beans and Ethiopian beans from Caffe Luxxe in Brentwood.

If I have a long day in front of me, I’ll make the coffee “bulletproof” style and add a little raw, grass-fed butter. The butter and coffee together are healthy for your hormones and for brain health — and taste incredible!

Out and about, I order americanos from any number of LA’s great coffee shops, half-decaf (It’s an effort!) with stevia (which I keep on me), cinnamon, and Pressed Juicery almond milk.

Stevia is the perfect sweetener: nothing artificial, I love the taste, plus it slightly alkalizes your coffee. Cinnamon helps to regulate blood sugar from the caffeine spike and is surprisingly nutritious.Santos HO, et al. (2018). To what extent does cinnamon administration improve the glycemic and lipid profiles? DOI: 10.1016/j.clnesp.2018.07.011

Lastly, Pressed Juicery makes some of the best almond milk around with just a hint of vanilla.

Drinking coffee bulletproof style is a remarkably different feeling. Butter helps the body to metabolize coffee without jitters, but gives sustained energy. Skipping the sugar and reducing caffeine intake in my Americanos definitely keeps my blood sugar (read: mood!) more stable.”

Coffee is one of those built-in routines that becomes totally mindless after a few years, especially when we’re only half awake. Our goal is to provide a little inspiration to think outside the box (or, rather, cylindrical cup).

However, with so many studies and health claims out there, we know it can be tricky to figure out the best fix-ins for your morning cup of joe.

The research on the pros and cons of coffee, sugar, cinnamon, and everything else is always being updated, so be sure to sit down with your doc and hash out the best options for you. Practice everything in moderation.

Do your own research, too. And of course, always listen to your body.

The bottom line is, we want you to do a little experimenting to get out of that coffee rut. Figure out what works for you and mix and match until you hit that sweet spot — or savory, if that’s your thing. Enjoy!