Bulletproof Coffee: What is it?
You’ve probably heard of putting butter in your coffee by now. But if you haven’t let me break it down. Bulletproof Coffee consists of blending (not stirring!) 3 ingredients: Bulletproof Coffee Beans, Grass-fed butter or ghee (1/2 TBSP-1 TBSP), and Brain Octane Oil (1 TSP-1 TBSP).
Why are Bulletproof Coffee Beans so special?
Many European countries, South Korea, Singapore, and even China have strict limits that prevent poor quality coffee beans being sold to consumers, but the U.S. has no regulations. Often times, the U.S. gets the reject coffee that did not meet another region’s OTA standards. Roasting coffee kills the mold, but it doesn’t completely kill the mold toxin- OTA. A study showed that 31% of OTA remained after up to 10 minutes of roasting.
Before going Bulletproof (read about my journey here), I used to get a headache from coffee, feel jittery, and have an energy crash a few hours later. You can blame it on the placebo effect, but I don’t have any of those issues with Bulletproof Coffee.
Butter in your coffee?
Grass-fed Butter or Ghee is used in Bulletproof Coffee to power up your brain and morning. Unlike a high carb breakfast (oatmeal, cereal, fruit, or toast), healthy fat does not spike your insulin and lead to cravings later in the day. Fat is the only macronutrient that you can consume, while still mimicking the many of the benefits of fasting. Grass-fed butter is a great source of vitamin K2, vitamin D, vitamin E, and butyrate, which is anti-inflammatory and has gut-healing properties. Read more about the benefits of butter by clicking here.
The Skinny on Brain Octane Oil
Brain Octane Oil is staple in Bulletproof Coffee because it raises ketones (AKA fat-burning, brain-fueling molecules). It also curbs hunger, recover faster, increases focus, and can promote good gut bacteria. Brain Octane Oil is 4 times more effective at raising ketones compared to coconut oil. Coconut oil doesn’t raise ketones any more than fasting for 8 hours. Bulletproof Coffee can also be made by using XCT Oil, a lower cost ketone booster. However, XCT Oil is more likely to cause gastrointestinal discomfort, so start with a very small amount and work your way up.
How I’ve personalized Bulletproof Coffee
Starting out, I made the Bulletproof Coffee recipe to a tee… 1-2 TBSP of butter and 1-2 TBSP of Brain Octane Oil. After some experimentation, I realized I prefer my coffee black or using my original recipe: 3-4 TBSP of Nutpods Coffee Creamer, a dash of Ceylon Cinnamon, and maybe 1-2 TSP of Brain Octane Oil. By switching to this method, I still have a carb-free “breakfast” and am able to save the bulk of my fat consumption for my meals later in the day. I’m a believer in working with your natural tendencies and habits, not against them… I love big meals at lunch and dinner, so lightening up my morning coffee felt better. Still, I use the original Bulletproof Coffee recipe occasionally on days when I want to feel full for hours and it always tastes amazing.
According to my 23andMe genetic test results, I am a caffeine slow metabolizer. Therefore, I aim to have coffee no later than 11:30am.
I notice that I feel more calm and well-rested when I don’t drink coffee daily, so I switch up my morning routine- alternating between green tea, yerba mate, decaf coffee, herbal tea, and plain old water (Gasp!). Coffee has so many wonderful benefits like increasing metabolism by up to 11%, improving workout endurance and performance, and serving as a rich source of polyphenols. At the same time, too much coffee can put stress on your adrenal glands, dehydrate you, stain teeth, and of course be addictive. I never want to have to rely on coffee for energy, which is why I eliminate it periodically.
How to make Bulletproof Coffee work for YOU
There are many different ways you can enjoy Bulletproof Coffee. The key is knowing what you’re looking to gain from it…
If your goal is weight loss, try Bulletproof Intermittent Fasting.
If you want to put an end to your carb-filled or sugar-filled mornings, but can’t imagine “fat fasting” until lunch, try adding Collagen Protein to Bulletproof Coffee. It will fill you up and prevent sugar cravings later in the day.
If you have adrenal fatigue, don’t like coffee, or are caffeine-free, you can still reap the benefits of Brain Octane Oil by adding it to herbal teas or decaf coffee. I like to blend cacao powder, unsweetened coconut milk, brain octane oil, vanilla extract, and cinnamon or stevia for a creamy drink.
If your goal is to improve cognitive performance, definitely include the Brain Octane Oil, but feel free to switch out the butter with coconut oil, cacao powder, collagen, or whatever floats your boat.
If you have a sensitive stomach or have trouble metabolizing fat, use LESS fat. Scale the recipe down to what makes you feel good.
If you are vegan, try Bulletproof Coffee with Brain Octane Oil, coconut oil, and/or cacao powder (no butter/ghee).
Give Bulletproof Coffee a fair shot for 2-6 weeks. By then, you should be able to see if it’s helping you reach your goals. If it’s not, customize it like I did or reevaluate what may be interfering with your progress.
Interesting Side Note:
Everyone is unique regarding how much fat they should include in their diet. For example, I have 2 risk alleles for some genetic markers (FTO and PPAR-y/PPARG to name a few) that indicate I should keep an eye on my fat intake & focus more on fat from avocados, fish, nuts, etc. vs. animal based saturated fat. Are your genes your destiny? No, but they provide helpful insight.
After understanding my genetic data, I’ve been playing around with my fat intake… switching from a high fat, low carb eating style to a more moderate fat, moderate carb diet. Lo and behold—I’ve learned that I actually do feel more energetic and less bloated/heavy on the moderate fat, moderate carb diet. The moral of the story is don’t stubbornly adopt one style of eating because others have had success with it. You are unique. YOU DO YOU!
The Bottom Line
Bulletproof Coffee can be a gateway to a high performance lifestyle.
Want more on how to customize the Bulletproof lifestyle for your needs and goals? I have three options for ya…
- Email me at [email protected] for a Bulletproof Coaching consultation.
- I am currently working on more guides that will help you develop Bulletproof habits. If you’d like to stay updated & be included in my Bulletproof Lifestyle Academy test group, please email me at [email protected].
- Enroll in the Bulletproof Coach Program… I recommend this program for anyone who wants to learn the keys to a strong mind/body and how to hack your brain into forming new habits. Read about my review of the coaching program here and here.