The Focal Five Fungi: How Mushrooms Boost Brain, Sleep, Immunity, Energy, and Resilience
Originally sent to subscribers on 22 June 2025
The Million Hour Memo
Data, Devices, and Decisions to L.I.V.E.a Million Hour Life of Longevity, Impact, Vitality, and Energy.
Hi Alka
This month, I’ve been speaking at wellness festivals all over—Mindset Unlimited, Wellnergy, Better Man—and in between the stages, one thing on the stalls keeps catching my attention: mushrooms. Tinctures, tonics, teas—each promising everything from better brainpower to bulletproof immunity.
Here’s what’s important: Mushrooms sit at the top of my Hierarchy of Health. They’re Focal. Which means, before you sip the latest lion’s mane latte or stock up on reishi tinctures, ask yourself:
Have you trained your foundation?
Have you tracked your function?
Your breath, your movement, your sleep, your light. Your glucose, your gut, your HRV, your hormones. That’s where the real work begins. Then—and only then—comes the finesse. The Focal tier. The biohacking layer. The precision polish.
DATA
Where insight becomes impact
What I’ve been looking at this week…
Here’s your Focal Five Fungi: 5 mushrooms I trust, use, and recommend.
Lion’s Mane: Mind + Memory (Hericium erinaceus)
Main benefit: Clarity, memory, focus.
Why: Stimulates nerve growth factor (NGF), supporting neuroplasticity and even regeneration of damaged neurons.
When: Mornings before deep work, pre‑meetings or before talks.
How: Powdered in a coffee, capsule, or gummy.
Reishi: Rest + Resilience (Ganoderma lucidum)
Main benefit: Calm, sleep, immune support.
Why: Rich in triterpenes which modulate cortisol and increase deep sleep.
When: Evening wind‑down, especially post‑travel or post‑events for decompression.
How: Tincture or tea. Avoid powders—can taste bitter.
Turkey Tail: T‑cells + Terrain (Trametes versicolor)
Main benefit: Gut health, anti‑viral, immune modulation.
Why: Contains polysaccharide‑K (PSK), shown to support T‑cell activity and gut microbiome diversity.
When: If exposed to bugs or viruses, or post‑antibiotics.
How: Capsules or hot‑water extract. Heat can activate beta‑glucans.
Cordyceps: Cardio + Capacity (Cordyceps militaris)
Main benefit: Energy, stamina, VO₂ max, ATP production.
Why: Increases adenosine and oxygen utilisation; also increases cortisol.
When: Pre‑workout or before a physically demanding day.
How: Capsule or shot. Avoids the bitter aftertaste.
Chaga: Cytoprotection + Calm (Inonotus obliquus)
Main benefit: DNA protection, skin health, anti‑inflammatory.
Why: Highest ORAC score of any known natural substance—indicates antioxidant effect.
When: Between flights, post‑sun exposure, or skin‑stressed days.
How: Slow‑brewed tea or elixir. Hot water can activate polyphenols.
DEVICES
Track it to hack it.
What I’ve been monitoring this week…
I’m so often asked “how do I know if this is working?” My answer is always, “working for what?” Know what you want to target and track. Here’s what to track:
HRV: Reishi should elevate HRV if you’re calming your nervous system.
Cognitive speed apps (BrainHQ): Lion’s Mane should sharpen processing.
VO₂ Max tracking: Cordyceps may nudge this up if your mitochondrial machinery is responding.
hs‑CRP & IL‑6 bloods: Chaga’s anti‑inflammatory effects can show up here.
Stool testing: Turkey Tail’s terrain effect shows up in microbiome markers like butyrate and diversity.
DECISIONS
From knowing to doing.
What this means for YOU…
Here’s what many people get wrong: They mix mushrooms without matching their needs. Or take them all in one! Smart supplementation means identifying the bottleneck in your biology—and biohacking that with intention.
Here’s a quick guide:
You NeedMushroomUse this strategyBrain clarityLion's manePair with Omega‑3'sBetter sleepReishiPair with magnesium glycinateImmune resetTurkey TailCombine with gut testing and probioticsEnergy/StaminaCordycepsPair with CoQ10 and cortisol testingCellular resilienceChagaPair with infra‑red light
Case in point
One of my private clients—an investment strategist managing over £1 B in assets—came to me with brain fog and burnout. He was already taking lion’s mane and cordyceps every day. But here’s the thing: he was running on 5 hours of sleep, hadn’t had his cortisol or testosterone tested in years, and was skipping meals between flights and boardrooms.
We paused the potions.
Restored his foundational rhythm with sleep and circadian anchors.
Tested his cortisol, added a glucose sensor, and tracked his HRV for functional insight.
Then reintroduced mushrooms—strategically, not blindly.
Now he doesn’t just take lion’s mane. He leverages it. Because once the foundation is strong, that's when the focal tools can truly perform.
If you'd like to make decisions with precision based on your personal data and using devices that are specific for you, then book a private consultation and let's start to decode your health.
DIARY
Where you’ll find me…
Last week:
What a week of speaking! I hosted the SME Expo stage, been speaking at Elevate and Mindset Unlimited and recorded a podcast with Dr Orlena—keep a look out for it later this week.
This week:
Speaking at The Groucho Club on Thursday evening—let me know if you’d like to come along—it will be a great night.
Next week:
Lots of consultations—love my one‑to‑one time with my clients, unrushed and focused.
DISTINCTION
A thought to pause on…
“Sometimes the most powerful interventions are the most ancient.” Tap into the ancient wisdom of the forest floor. The mycelium network mirrors your neural networks—both work through connectivity. Which mushroom is calling you to connect?
Wishing you a wonderful week ahead!
Dr Alka