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The Benefits and How-To

Guide of Bulletproof Coffee
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For millions of individuals, coffee is a signal to start the day, a prod to

get one foot out the door, and a 12-ounce cup o’ warmth which just
makes the world a better place.
But coffee is not just a way to wake up any more. It is a complex
combination of strength, brainpower, and “get up and go.” That is, if you
are in the habit of “Bulletproofing” your mug of java.
If you have not heard of Bulletproof coffee, you are missing out on a bio-
hacking opportunity which reportedly, in addition to several other health
benefits, can make your brain work smarter and faster.
Wait, more brainpower? How do we access that? Luckily, the concept of
Bulletproof coffee (BPC) is simple. Add a tremendous load of healthy fat
to your organic, well-sourced coffee and blend the bejesus out of it.
Recommendations from the Bulletproofing community are to use this
power-packed coffee as a meal replacement. It is calorie dense and
satiating, and can fuel your body for hours.
The concept is brilliant, right? Yes, but it wasn’t actually us who thought
of it. Many cultures, such as the Ethiopians and Tibetans, have been
drinking “Buttered coffee” or “Yak milk” long before the Keto and Paleo
crowd got their hands on it.1 In fact, Dave Asprey, a health enthusiast and
entrepreneur, was exposed to the concept in 2009 while hiking in Tibet.
He brought back the basic recipe and refined and developed it into what
we know today as “Bulletproof coffee”.2
Does butter in your coffee sound a little less than appealing? A steaming
mug of Bulletproof coffee will, in fact, be the smoothest most frothy and
delectable cup of coffee you ever laid your hands on.
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So, how can a cup of coffee give you all this strength, energy, and
brainpower? Bulletproof coffee is not just any cup of coffee. Spoiler alert,
Bulletproof coffee’s secret has everything to do with fat – the good kind.
The medium chain triglyceride (MCT) kind to be precise. But, before we
get to MCT oil, let’s talk you into this whole buttery coffee concept.
Since becoming popular with the ancestral health crowd in the late
2000s, many benefits of Bulletproof coffee have been reported. The
biggest perk (pun intended) is the impact on our brains. Mental clarity
and cognitive function have been shown to improve with the regular use
of Bulletproof coffee.3 How could this be?
Remember how in the late ’80s and ’90s we thought fat was the devil?
We removed it from every food item, replacing it with a storm of
chemicals so that the new fat-free food could be edible. We also reduced
our intake of butter, whole milk, and fatty meats. Cholesterol and heart
disease were on the rise and fat was the smoking gun.
Turns out we were dead wrong. Fat is an essential part of almost every
physiologic function in our body, particularly when it comes to optimal
brain function. By reducing or eliminating fats, we were creating serious
health problems. Now, we understand that, when we ingest good fats in
higher amounts, our brains and bodies function effectively. Bulletproof
coffee has a high amount of healthy, well-sourced, saturated fat and this
is good news for our brains.
But there are other benefits of Bulletproof coffee; improved metabolism,
weight loss, stabilized gut health, and increased mood and strength. The
combination of well-sourced coffee, caffeine, and all the healthy fats are
a recipe for success.4
Now, you know the overall benefits of Bulletproof coffee, what exactly is
MCT oil and why are we putting it in your coffee?
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With the traditional Bulletproof recipe, one of the key three ingredients is
a source of medium chain triglycerides. Medium chain triglycerides
(MCT) travel straight to the liver and are processed more easily than the
longer chain triglycerides like Omega 3s. This means MCTs are not
stuffed in fat cells for safe keeping and they are a readier access to
energy.56
You can acquire MCT oil in two ways: unrefined coconut oil, which is
about 62-65% medium chain triglycerides, or a processed MCT oil whose
percentage of MCT will obviously be significantly higher.7
There are considerations for both. Although coconut oil is lower in MCT,
it has other benefits like being antibacterial, antiviral, and an anti-
inflammatory. Coconut oil also has a tremendous amount of research
behind it. MCT oil, on the other hand, is processed, not well-policed, and
newer to the market with less research behind it. It also has the potential
to have contaminants and, because of the refining process, may be
subject to chemical processing.
But, don’t dismay, MCT oil is an excellent option. You simply have to
purchase your MCT oil from a reputable source. MCT oil could be
considered a front runner over coconut oil because the benefits are
concentrated, so you can take less.
The third ingredient in Bulletproof coffee is butter. But, not just any
butter. This butter must be grass-fed. Why? If you do not use grass-fed
butter, it means you are using grain-fed butter, which has a significantly
higher concentration of the less desirable oils, such as Omega 6s and 9s.
For those that are dairy sensitive, you can opt for the “Ghee” version of
butter, which is a grass-fed butter that has had all the dairy components
stripped out through a clarifying process.
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It is important that you understand and perfect the basic Bulletproof
recipe before moving onto to some of the variations.
BULLETPROOF RECIPE:

• Eight ounces of well-sourced organic coffee

• 1 Tsp. – 2 Tbls. of MCT or coconut oil
• 1 Tsp. – 2 Tbls. of grass-fed butter
• Blend for 30 seconds (this is to emulsify the oils for better absorption)

Note that the recipe calls for a rather varied amount of oil, and for good
reason! As you start drinking Bulletproof coffee, you are going to want to
work up your dose of the butter and oil slowly if you are not used to
consuming healthy fats. Fail to and your digestive tract may rebel. I saw
the repercussions referred to as “Disaster Pants”. So, in other words,
don’t move too quickly or you will move too quickly. Consider yourself
warned.
Also, consider not only the source of the coffee, but also the method of
brewing. The originator of Bulletproof coffee, Dave Asprey, suggests a
French press so that the oils in the coffee are preserved and not
eliminated through a filter. Certainly, do not use instant coffee – too
processed – or K-cups, because of the potential exposure to plastics.
There are some appealing variations on the traditional Bulletproof coffee
recipe. You can add 1–2 Tbls. of coconut milk or you could opt to make
your bulletproof beverage from a green tea, matcha, or chai tea source:
you can even make a Bulletproof cocoa. You can also add collagen as an
additional source of protein. Be careful not to add unnecessary
sweeteners. Any sweetener, including maple syrup, sugar, or honey, will
trigger an insulin response. The purpose of Bulletproof coffee is to
promote “ketogenesis”, a metabolic state where you body elects to burn
fat in the absence of carbohydrates. If absolutely necessary, you can add
stevia as it will not interrupt the ketogenic state.
Finally, BPC is purposed as a meal replacement. This thing packs some
calories, particularly if you use the higher oil content to encourage more
of the brain and body benefits. Most enthusiasts recommend using
Bulletproof coffee as breakfast substitute as the fat is most effectively
utilized on a fasted system. Some will also use BPC as a pre-workout
drink as it provides immediate energy and endurance.
Bulletproof coffee is an excellent option to kick off your day in a
powerful and energized way. It is quick to make and your body is going
to love you for it.
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 Sources:

1. https://www.tibettravel.org/tibetan-tea/
2. https://blog.paleohacks.com/whats-the-deal-with-bulletproof-coffee/
3. https://healthyhints.com/bulletproof-coffee-benefits
4. https://corpina.com/fat-coffee-science-behind-bulletproof-coffee/
5. https://www.livestrong.com/article/1012453-6-common-bulletproof-
coffee-mistakes/
6. https://wellnessmama.com/98671/mct-oil-benefits/
7. https://draxe.com/mct-oil/
8. https://wanderlust.com/journal/whats-the-story-behind-bulletproof-
coffee/
9. http://www.businessinsider.com/bulletproof-coffee-dave-asprey-2017-4
10. https://www.ncbi.nlm.nih.gov/pubmed/18326600
11. https://paleoleap.com/mct-oil-need-know/
12. https://blog.bulletproof.com/how-to-make-your-coffee-
bulletproof-and-your-morning-too/

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Written by
Heather Denniston
Dr. Heather is a chiropractor who specializes in pediatrics and pregnancy. She
has a certification in wellness chiropractic (CCWP), and is the author of The
Three Day Reset, a totally doable food plan that anyone can do and see results.
 You can read her fitness and nutrition expertise at her blog
WELLFITandFED.com.

Published on
February 8, 2018
Topics

• Food and Drink

• Health
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