I have tried many different variations of Bulletproof ® coffee recipes, and I wanted to share my best ones! Bulletproof ® Coffee was created by Dave Asprey and his original recipe can be found on his blog bulletproofexec.com. Bulletproof ® Coffee is one of the easiest and best ways to start the day. When you put good fats like grass-fed butter, MCT oil, and/or coconut oil into your coffee, you give your brain the fuel it needs to function properly for the day. I used to think that eating a bowl of gluten (ie oatmeal, cereal, etc) was a good, healthy breakfast. Now I know better, and I realize that intermittent fasting is a great tool for creating ketones in my body (ketosis or a ketogenic state), which is optimal for health and fat loss. Not only is bulletproof coffee a great tool for intermittent fasting, it is amazing for boosting cognitive function and awareness. I now get most of my work done during my bulletproof ® coffee-induced mornings/afternoons.
Today I am writing about my three different ways of preparing Bulletproof ® Coffee. Regular just omits the vanilla or chocolate. It’s nice to switch it up sometimes, or at least have a recipe to share with somebody who likes sweetened coffee drinks even if you don’t. To that end, I hope you enjoy these recipes!
My go-to recipe for Bulletproof ® Coffee (Vanilla):
Yield: 30 ounces
Time (including prep): 15 minutes
- 2-3 tbsp of Upgraded™ Coffee beans
- 2-3 tbsp of grass-fed butter (kerry gold is legit, if you can’t find it locally order from this link Kerrygold Pure Irish Butter – Salted (8 ounce))
- 1-2 tbsp of Upgraded™ MCT Oil
- 1 tbsp of Organic Extra Virgin Coconut Oil (I like the taste of coconut, if you don’t, just omit the coconut oil and stick with MCT oil)
- 1-4 tbsp of Xylitol or Erythritol (make sure the xylitol is made from North American hardwood, not from china!)
- 1 tsp of Upgraded™ Vanilla (use more if you want a strong vanilla flavor, this recipe has a fairly subtle presence)
I like to make about 30 ounces and have half of it at 7:30 a.m. and the other half around 10:30 a.m. I find that by doing this, my appetite is suppressed until after 2:00 p.m. Studies have shown that working out in a fasted state has many benefits. I like to go workout at 1:00, and then have my first meal directly after my workout. But I digress…
I have a special trick for adding the vanilla. The upgraded ™ vanilla is ground up vanilla, so it isn’t a liquid. When I added it to the coffee with the butter and oil, it kinda caught in my throat as I drank the coffee. I was laying in bed one night musing and the solution become evident, add the vanilla to the ground coffee! So I did this, and low and behold, the flavor was there but the sticky throat problem was gone. How much upgraded ™ coffee beans should you use? I use about 3 tbsp of beans to make roughly 30 ounces, I grind the beans fresh every morning and now I am using a cone filter device since my french press broke last week. I just ordered a Hario VDC-02W Dripper V60 Size 02 White Ceramic Funnel because the one I currently have is plastic and ceramic is much better (BPA free). So you mixed the vanilla in with your ground beans, you made your coffee, and now it’s time to blend!
I use a Ninja NJ600 Pro Blender for my bullet proof ® coffee. Word to the wise: if you are blending hot liquids, DO NOT leave the top on for very long or it will melt. It’s a great blender for the price point of $100 and this is the only flaw I have noticed. The rubber suction ribs on the blender top will melt if you leave the top on for a while with hot liquids (even hot soapy water so if you want to let it to soak, take off the top!).
Add the rest of your ingredients to the coffee in your blender. You want to blend it for at least a minute or two on medium or high to get a nice foamy consistency. You will have to experiment with the amount of sweetness you want, I have done it with no sweetener, some, too much, and in the end it just comes down to personal preference.
For the “Mocha”, it is a very simple tweak. I use everything included in the recipe above (including the vanilla in the ground coffee beans) but I add bulletproof ® upgraded ™ chocolate powder and upgraded cacao butter. You will also need to add more sweetener, in fact add more than you think because the chocolate has no sweetness to it and it will imbalance the sweetener you already added.
Additional Measurements for making the Mocha:
- 1-2 tbsp of Upgraded™ Chocolate Powder
- 1 tbsp-ish chunk of Upgraded™ Cacao Butter
- 1-4 tbsp of Xylitol or Erythritol
Just add these ingredients to the blender at the same time as all the other ingredients, and blend as normal. That’s it! Dialing in the amount of sweeteners and chocolate might take a couple tries. I usually eyeball everything, so I tried to measure everything out to make this post for you guys. Once you make this 5 or 6 times a week like I do, it will become second nature. It takes me about 15 minute total because I start by filling the pot and turning on the stove. While the water is heating up, I grind the beans, put the filter in, add the vanilla to the beans, get out the blender, add the ingredients to the blender, and get my mug ready. But the time the water is ready I have everything in place. It probably only takes me 10 min on most days.
Bonus tips and final thoughts:
If you are serious about going bulletproof, I highly recommend you purchase the Bulletproof Total Upgrade™ Kit because you will save over 25% on the high quality products that Dave Asprey has spent years getting to market.
Some people have asked “what’s the best way to store bulletproof ® upgraded coffee?” The bags that the upgraded ™ coffee comes in have a one way valve that seals in the freshness of the beans. It is ok to freeze them but they should be COMPLETELY thawed out before you use them. The best thing you can do is leave them in the original bag, and after it opened fold down the top until you reach the valve, using a clip to keep it in place. Store them in a dark and cool place (cupboard).
Word of caution regarding MCT oil: MCT oil has one side effect for those not used to it yet, and that is it can loosen your bowels. This can be avoided by slowly adding MCT oil into your diet (1/4 tsp a couple times a day at first) until you become accustomed to it. MCT oil is so amazing for your health though! Here are a couple references to back that statement up:
Here is a list of recommended supplements to that I have compiled for you. Micro-nutrient deficiencies can cause many symptoms, when you start to supplement the deficiencies, you start feeling better and being more productive. Whether you are eating paleo, vegan, south beach, vegetarian, or any other diet, you probably need to supplement the basics.
I have tried to make this easy by providing links to the best priced items (prices may have varied as you read this) that are of high quality that I could find. I personally use all of these supplements, and I did quite a bit of research before I bought them. That being said, I am sure there are other sources for these supplements that might be better. Hopefully you can do some research of your own and find the best options for your self!
Vitamin C – You should take this every day at least 3 or 4 times. When you are fighting an infection, take as many as you can stomach (I have taken 50 grams in a day). You can’t overdose on vitamin c, the only side effect is loose bowels. If this happens to you, slowly increase your daily intake until your body get’s used to it. Important tip: You should take one of these and an activated charcoal pill before each alcoholic drink.
NOW Foods Vitamin C-1000 Sustained Release with Rose Hips, 250 Tablets – $14.83
Vitamin D – Possibly the most important supplement you should take. Vitamin D acts on over 1000 different genes and serves as a substrate for sex hormones like testosterone, human growth hormone, and estrogen. It also moderates immune function and inflammation. It assists in calcium metabolism and bone formation. It’s no coincidence this is one of the few vitamins humans can make on their own. Without it – we’d be dead. If you don’t spend 12 hours a day laying naked in the sun, you should supplement with Vitamin D every day. Take it in the morning, if taken at night it can affect sleep negatively. Recommended dosage is 1000 IU/25 lbs of body weight, but the best thing to do is get a blood test and find out your personal optimal supplementation dosage. If you have darker skin, you should probably take 1500 IU/25 lbs of body weight.
Vitamin D3 5000 IU, 360 Mini Softgels (GMO-free, Preservative-free, Soy-free, USP Grade Natural Vitamin D in Organic Olive Oil) – $14.95
Magnesium – Magnesium deficiency is a serious problem. Symptoms include heart arythmias, tachycardia, headaches, muscle cramps, nausea, metabolic syndrome, migraines, and pretty much everything else you don’t want. It’s also associated with cardiovascular disease diabetes, asthma, anxiety disorders, and PMS. It is almost impossible to get enough magnesium from food. I like natural calm, it tastes great! Take this before bed but make sure you brush your teeth afterwards because it is acidic and can cause tooth decay if you drink it right before bed without brushing. There are many flavor options.
Natural Vitality Natural Calm, Raspberry Lemon Flavor 16 oz – $23.98
Activated charcoal will cure almost any stomach ache or nausea issue because it soaks up all the toxins in your stomach. Anytime you eat something that you know is not good for you (ie. gluten, sugar, alcohol, etc.) you should pop one of these before.
Nature’s Way Activated Charcoal, 100 Capsules – $6.99
Vitamin K2 is a fat soluble vitamin involved in calcium metabolism. Excess calcium is deposited in arteries, leading to calcification and decreased vascular function.
Life Extension Super K with Advanced K2 Complex Softgels, 90-Count- $18.95
Glutathione is your body’s most powerful antioxidant and detoxifying agent. It is in every cell in your body and it is fighting inflammation at the cellular level, around the clock. It is produced in your liver and it is very hard to supplement orally. You can take all the precursor supplements separately but that is more expensive and less effective than taking a liposomal glutathione supplement. Liposomal glutathione is encased in fat cells that make it instantly bio-available.
Upgraded™ Glutathione – $59
Iodine is crucial for proper thyroid function and metabolism. It also enhances immune function and prevents brain damage.
Kelp – 325 mcg of natural iodine – $10.18
Krill Oil is much better than regular fish oil supplements. A lot of fish oil supplements are low-potency, oxidized, and potentially harmful to your health. Krill oil also contains astaxanthin, a potent antioxidant.
Jarrow Formulations Krill Oil, 60 Softgels – $18.06
Medium-chain triglycerides (MCTs) work directly in cells to give you an extra boost to maximize your performance. Very little MCT oil is stored as fat because it is used for energy so quickly!
Upgraded™ MCT Oil – 32 oz. – $29
Branch Chain Amino Acids – If you want to maximize your workouts and prevent muscle breakdown, you should take 5 grams of BCAA’s after your workouts. If you are doing the intermittent fasting protocol, you should take these in the morning as well.
NOW Foods Branch Chain Amino Acids, 240 Capsules – $23.74
Here is a great anti-aging supplement that I recommend. It will simulate a low-caloric state in your body, which has been proven to effectively reverse biological age. This one is sort of a bonus supplement because it is a proprietary blend that is meant for anti-aging.
Bulletproof® Upgraded™ Aging Formula – $49
This list is not intended to be an end all, be all statement. It is some of the top supplements that have been recommended by the bulletproof executive (click link for more info) and to me by different sources or ones that I have researched extensively. Don’t take these supplements without consulting a physician if you have any serious health issues. If you are pregnant, or want to become pregnant soon, you should definitely read The Better Baby Book: How to Have a Healthier, Smarter, Happier Baby. It will help you understand how to take the best care of yourself in an effort to reduce the potential for disease and development issues in your baby, which are a major concern in our modern industrial environment.
People are asking “where can I buy bullet proof ® coffee?”. The cheapest site for purchasing bulletproof ® coffee is here: http://upgradedself.com/coffee?a_aid=50fece0122f67&a_bid=ca9bb4cd&chan=code3
If you want to purchase bulletproof ® coffee there are a few options:
You can buy bulletproof ® coffee in 12 oz. bags
You can save 25% if you buy the monthly bulletproof ® coffee kit
Or you can save 20% by buying the 5 lbs bag of bulletproof ® coffee
So I decided to make “going bulletproof®” my new years resolution for 2013. I have been researching the bulletproof diet for several months and even though it contradicted some of beliefs about nutrition, there was plenty of evidence that it was a viable solution for improving my health in many areas. I love the term “bio-hacker”, I have always been a biohacker I just didn’t use that word. If you have ever tried to improve yourself through the easiest means possible then you are a biohacker too. There are some very interesting and exciting tools to hack yourself and upgrade your mind, body, and soul being discussed and suggested in the bulletproof ® community and the paleo community as well. I will be writing future posts about some of the hacks I have been working on for my IQ, my sleep, my muscles, and other areas of my life.
On January 3rd, 2013, we had a party at my house to watch my Oregon Ducks play Kansas State in the fiesta bowl. This meant the usual assortment of football fare including beer, pizza, chips and dip, cheeses, cupcakes, etc. So instead of starting my bulletproof diet on January 1st, I decided to delay it until the 4th. I wanted to “enjoy” my last chance to eat the foods I thought that I would miss. Upon reflection, I don’t think I will miss feeling bloated, slow, and tired. That night before I went to bed, I took my measurements to track my progress for the bulletproof diet. For reference, I am a 29 year old male and I am 5′ 9″. Those measurements are as follows:
- Weight: 177lbs
- Stomach: 37″
- Waist: 34″
- Flexed Arm: 13.75″
- Chest 39.5″
- Thigh: 21.5″
I will be revisiting these measurements down the road, and comparing them to my 6 week results on the bullet proof diet.
I started out the bulletproof diet by going to a local butcher that sells meat from locally grown, organic, sustainable farms with grass-fed beef and lamb options. I live in Eugene, Oregon so there are plenty of good local products on the bulletproof ® diet plan. For $134, I got 10 lbs. of ground beef (grass-fed), 5 lbs. of pastured bacon, 4 lbs. of ground lamb (grass-fed), a 6 lbs. leg of lamb (grass-fed), and 10 lbs. of bone-in chicken breast. That’s an average of $3.82 per pound. Some of these cuts of meat cost over $15 per pound at my local grocery store, and that’s not even for grass fed meat. I also went to costco to get some of the organic vegetables on the “green side” of the bulletproof diet quick reference guide. Costco doesn’t have all the veggies I needed or doesn’t have them organic, so others I bought at a local grocery store. Here is the quick reference guide for the bulletproof diet:
For more information please visit http://www.bulletproofexec.com/the-complete-illustrated-one-page-bulletproof-diet/ or purchase Upgraded Chef: 12 Core Recipes to Supercharge Your Body & Brain
The idea is to stay in the “green side” as much as you can. It’s important to know why you are doing this and to set reasonable goals for yourself. If you cause more stress for yourself by trying to be “perfect” you will get burnt out and the whole goal of this diet should be to reduce stress and inflammation in your body, not increase it! That being said, if you want to give yourself the best shot at success, take it seriously and do the best you possibly can within reason. For me, I found that planning out my meals for the week was the best way to do this. When I didn’t have a plan, I got frustrated when dinner came around and I wasn’t prepared. One of the easiest ways to stay bulletproof ® is to use the crockpot. With a little bit of planning, you can have everything you need for dinner prepped and ready to go the night before. That way when you wake up and get ready to go to work or school, you just throw all of your ingredients in the crock pot and flip the switch. I found some great paleo recipes that I only had to make slight modifications to in order to make them bulletproof® at http://www.paleopot.com
Your first day on the diet can be made very easy by starting with a breakfast of eggs, bacon, and avocado. Nobody can say that such a breakfast is bland diet food! After a couple days of getting used to the idea of the bulletproof diet, I started doing the intermittent fasting. This consists of having bulletproof® coffee for breakfast, and waiting until 2 p.m. to eat lunch. You then eat basically as much as you want from the green side until 8 p.m. and don’t eat anything else for the rest of the night. I admit, this was HARD for me at first. I got hungry at night because I was used to eating late and it was usually sugary and full of carbs. But after a couple of days, my body adjusted and I have not had any cravings after my last meal. Now that I am used to this routine, I feel AMAZING doing this protocol. Sometimes I do get hungry around noon or 1 p.m. but if you are feeling famished at this point in the day you might not have eaten enough for dinner the night before. If this happens, then just eat something! Remember, you don’t have to be perfect.
So, does it work? Just 5 days after starting the bulletproof® diet, I lost 10 lbs! Now most of this was probably “water weight” but that is a pretty quick amount of time to flush my system. My goal on this diet is to burn the fat around my stomach, detox my body, feel better, sleep better, and improve my IQ and patience (this last one is very important to me!). I think my ideal weight is somewhere around 165, but I really just want to be cut and healthy (and the all elusive six pack would be nice). Now that I have been on the diet for 3 weeks, I have gotten into a groove. The longer I do it, the easier it gets. I have been cooking all of my meals at home, so I have actually been saving money. I calculated my daily food costs to about $20. I used to spend that on one meal quite often, especially when I would buy a drink and split an appetizer. So anybody that says it’s too expensive to eat grass fed meat and organic veggies either isn’t doing the math right, or was living on less than $20 per day before. I understand that some people can’t afford to spend $600 a month on meals, but if that’s the case I wonder what other bills they might consider cutting out to improve their health. When you start to add in some of the recommended supplements that are on the Upgraded™ Self website, you will probably spend more than $600 per month, but this is something that we all need to consider a part of our health care expenses, not just “food costs”. And even if you don’t do the full bulletproof diet, there are many great products from Upgraded™ Self that are worth trying, especially the glutathione supplement and whey protein.
I hope that sharing my experience has given you some insight into what it is like to start the bulletproof diet from scratch. I have never done a gluten free diet before but I have done raw vegan, vegetarian, and other variations of healthy lifestyles with various positive results. I never did achieve that six pack though… Check back soon to see if I can do it by living “bullet-proof ®”
I first learned about Bulletproof ® coffee from the Joe Rogan Experience podcast with guest Dave Asprey. I was shocked by most of the things I heard Dave talking about. Shocked, yet intrigued. He really seemed to know a lot about the subject of biohacking. I immediately identified with the term bio hacking because I have always been a biohacker, I just wasn’t aware of the term. If you strive to better your mind, body, and soul through the most direct route, then you are a bio-hacker too. So naturally, I wanted to try some of this stuff out and see if it was the real deal or not.
I ordered my coffee from Upgraded™ Self which is Dave’s official store. I decided to get the package with the MCT oil as well, because I did some research and found many unrelated websites and blogs touting this stuff as pretty much the best oil you can get. It is essentially the best parts of coconut oil extracted in a centrifuge (6x stronger than regular coconut oil). I wanted to just try the Bulletproof ® coffee and intermittent fasting (click the link for more info) without doing the whole bullet proof ® diet protocol.
I received my coffee and MCT oil, and I bought some grass-fed butter from my local organic grocer (Market of Choice in Eugene, OR). I did some research on different brands and it was hard at first to find one that was grass fed. I found that the Wisconsin based company Organic Valley had a seasonal release “pasture butter” from grass-fed cows. Grass-fed butter is a little bit more yellow than normal butter, and it tastes amazing. I have a Ninja NJ600 Pro Blender which works great to blend up the coffee, but seriously any blender will work fine for this recipe. There is another brand called Kerrygold Pure Irish Butter that you can order through amazon if you can’t find it locally.
I made up my first batch, and was surprised that it didn’t taste as weird as I thought it would. In fact, I enjoyed it very much. I have experimented with sweeteners and between stevia and xylatol, I like xylatol better.
My personal recipe:
24-32 oz of prepared Upgraded ™ coffee (I use a french press)
1-3 tbs of grass-fed butter
1-3 tbs Upgraded ™ MCT oil
1 tbs Organic Extra Virgin Coconut Oil (I enjoy the coconut flavor so I add it in addition to the MCT oil which has no flavor at all)
1 tsp Upgraded ™ Vanilla (or organic vanilla extract)
I blend it up and drink a cup around 7:30 a.m. and another around 10:30 to 11:00 a.m. It definitely gives you a different feeling than any other coffee. I didn’t drink coffee every day before I started (I used to, but hadn’t been doing it regularly for 6 months), and I was concerned that 2 huge cups with no food would give me the jitters but it really didn’t. I found that it definitely helped suppress my appetite until about 1 or 2 p.m. when I would eat lunch.
I did the intermittent fasting for about 3 weeks without the bullet proof ® diet (click for more info) protocol to see if I could burn some fat and feel better. I wasn’t eating horrible, but I definitely wasn’t eating “bulletproof”.
- Much more clarity in the a.m.
- Suppressed appetite until lunch
- Gave me a good morning routine for “breakfast” that didn’t take very long
- Started losing inches (1 inch around stomach in 3 weeks, but no pounds which was weird)
- Started sleeping better
- Stayed on task easier throughout the day
- Without doing the full Bulletproof ® Diet you don’t get as fast of results
- Costs about $1.50 per day (~30 oz) which is more expensive than making cheaper coffee but way less expensive than buying it from a coffee shop
- Takes some effort to prepare
In conclusion, I actually really enjoyed the experience of trying the Bulletproof ® coffee. After more research and reading Dave’s blog, listening to the upgraded radio podcast, and looking into the bio hacker devices, I decided to make the Bulletproof ® lifestyle my new year’s resolution. I will be posting about my experience with the diet and some of the bio-hacker tools soon!
If you found this post helpful and would like to support my blog, please order your Bulletproof ® coffee using my affiliate link below. Thanks and good luck!