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Bulletproof: A Recipe to Make Butter Coffee

Bulletproof Coffee is a blended drink designed to keep you feeling full all morning, while helping to put you into ketosis, a state where you burn fat as fuel rather than relying on glucose from a typical carb heavy breakfast.

Thousands of people love Bulletproof Coffee (check out the reviews). However, the wrong ingredients or preparation will ruin it. It's not a complicated recipe and it really does not take more than a few minutes to make. Common errors include:

  • Using any old coffee like that being pumped out of the office automaton or a nespresso machine. You don't have to use Bulletproof branded coffee. However, a high quality, single origin and wet-processed coffee is essential. Bad coffee is synonymous with poor performance.
  • Using the wrong butter: If you use salty butter, you will likely want to puke. Use unsalted butter or ghee and importantly, make sure it is from grass-fed cows. This will be tastier and give you better nutrients. Here's a list of Australian grass-fed butter options.
  • No MCT oil: This means you want get the sense of near-instant brain fog clearance or a surge in energy. The butter / ghee will keep you satiated, but it takes time for your body to digest. On the other hand, MCTs are absorbed by the body almost immediately.
  • No blending: Putting a stick of butter into a long black and stirring is not right. The result is plain gross.
  • Coconut Oil: This contains some MCTs, but 6-18x less than you would get from the equivalent volume of a bottle of pure MCTs. Also, your adding a coconut taste to the brew. Understandably, a lot of people learn that MCT is a fractional extract of coconut oil and so prefer to go for the whole-food option.

Done right, Bulletproof coffee is a delicious and frothy hot-beverage. The results can include an increased ability to focus and potentially, weight loss when used as part of a Low Carb High Fat (LCHF) diet or intermittent fasting protocol. Read more on the Dave Asprey's Blog.

Ketosis is a metabolic state where most of the body's energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis where blood glucose provides most of the energy. - Wikipedia

Our high-fat approach is one way we are pushing back against the mainstream, low-fat dietary doctrine. When fat is taken out of food, it tastes like cardboard. Can you guess what the food producers replaced the fat with to make the food palatable again? Sugar, and far too much of it.

The original Bulletproof Coffee recipe is: 1-2 tablespoons of unsalted grass-fed butter, 1-2 tablespoons of Brain Octane or XCT oil and 1-2 cups (250-500ml) of hot coffee brewed with low-toxin beans using a metal filter (like Aeropress or a French press). Here's how to make it:

Here's a how-to guide to making the perfect Bulletproof® Coffee. Why don't you Upgrade your weekend by starting the day with a bang?

A photo posted by Supplements & Uber Foods Shop (@optimoz) on

Read: How to Find Grass Fed Butter in Australia

The rule of "less is more" truly applies here when introducing XCT or Brain Octane Oil into your routine, as it can take some time for your body to get used to it. We recommend you begin with one teaspoon, then work your way up to 2 tablespoons (if tolerable) for optimal results. It takes time to for your body to adapt to your new higher level of fat consumption. Try taking some Betaine HCL to help you with the transition.

Upgrade your Bulletproof Coffee with these ingredients

Bulletproof upgrades to the recipe include paleo-friendly grass-fed ghee, vanilla, cocoa powder, cacao butter, cinnamon and turmeric.These ingredients all bring their own naturally occurring health benefits to the table - read on to discover your new favourite upgrade!

Ghee is butter with the milk solids removed. This means it is casein and lactose free, making it paleo-friendly. While butter is sweet and creamy, ghee is nutty and buttery. The result is a lighter texture, but a stronger coffee flavoured beverage. Make sure it is grass-fed so you can benefit from the Vitamin A,E,K,D, CLAs, Butyric Acid and a better Omega 3:6 ratio.

 A summary of the advantages of Grass vs Grain Fed Meat and Dairy Produce

Grass-based diets elevate precursors for Vitamin A and E, as well as cancer fighting antioxidants such as glutathione (GT) and superoxide dismutase (SOD) activity as compared to grain-fed contemporaries.[1

Grass-only feeding has been shown to increase milk Vitamin E concentration by 86 and 134% at low and high altitude [2]

Studies have found that cows grazing pasture and receiving no supplemental feed had 500% more conjugated linoleic acid in milk fat than cows fed typical dairy diets.[1]

Omega-3 fatty acids are beneficial for heart health. Milk from cows feeding exclusively on green grass contains more omega-3 fatty acids than counterparts. In this regard milk from grass fed cows may be nutritionally superior to milk products from cows eating conserved grass. [3] This is important because historically, we had a Omega 3:6 ratio closer to 1:1. Today it is more like 1:20. Studies suggest Omega 3s can help prevent heart disease[2]

Grass-finished beef tends toward a higher proportion of cholesterol neutral stearic FA (C18:0), and less cholesterol-elevating SFAs such as myristic (C14:0) and palmitic (C16:0) FAs.

The nutritional benefits aside, choosing grass-fed means you are voting with your dollars against feedlot farming practices that leave animals sick, unhappy and unhealthy.

A more detailed look at the benefits of grass vs grain feeding systems can be seen in this infographic

 

Additional ingredients to upgrade your Bulletproof Coffee

Vanilla is a potent antioxidant and ofcourse conveys a wonderful flavour

Cinnamon is a natural blood sugar regulator

Make it a mocha with cocoa powder. Also rich in magnesium

Add in some cacao butter for an amazing chocolatey taste

Turmeric is a natural anti-inflammatory and all-round wellness support spice. It has been used for millennia all around the world. The Turmeric Latte has become popular in the Paleo scene.

Undenatured Grass Fed Whey or Collagen are great for adding a protein hit to your Butter Coffee. Wait until after you're done blending and then add in gently.

Variations to the original recipe include

Mark Sisson's Primal Whole Egg or Yolk Coffee. Mark recommends the yolk version for busy days where you need to be hyper-productive. The Whole egg version is great as pre-workout fuel.

Abel James' Fatty Coffee recipe uses heavy cream in place of butter, or a mix of the two. He also likes to add coconut oil. However, note that while coconut oil provides lauric acid, it does not give you a hit of ketones (energy) that you would get from Brain Octane or XCT oils. Abel is a fan of vanilla and cinnamon. Building on this recipe, you could make use of Primal Collective's FAT: Grass Feed Ghee and Coconut Oil.

Iced Bulletproof Coffee. This simple variation calls for adding in a few ice cubes after you're done brewing. You can also add in some whey or collagen to this blend.

Bulletproof Hot Chocolate replaces the coffee with a 100% raw cacao brew . You can also add in some cacao butter, but go easy, Cacao butter has 20x more Omega-6 than Omega-3 (Your ideal Omega 6:3 ratio is closer to 1:1).

Bulletproof Matcha is great if you've sworn off coffee. Matcha contains 137x more antioxidants than regular green tea. In addition, you get a hit of l-theanine which works together with caffeine to put you in a state of focused relaxation.

More hacks and variations can be found at Bulletproof Exec Blog

How do you do it? Show us your coffee upgrades! Tag @optimoz and hashtag #FATisback #Bulletproofcoffee to show us your butter coffee recipe.


Kunal K
Kunal K

Author

Co-Founder, OptimOZ.com.au