Chances are you’ve heard of Bulletproof coffee by now.

But just in case you haven’t, it’s all good. Let me break it down for you.

Where Did It Come From?

The phrase was coined by founder Dave Asprey, who got the original Bulletproof Coffee party started back in 2011. He’s all about drinking clean, toxin-free coffee and soon discovered that adding grass-fed butter (a healthier alternative to regular butter) and MCT (Medium-Chain Triglyceride) oil to that freshly-brewed, clean coffee packed a powerful punch of focus, fullness and sustained energy inside of a morning mug.

What’s Good Great About It?

Though the common concoction bestows no official superhuman powers, you may think it does after you’ve taken your first few sips. It’s decadent enough to help you not miss the sugar; it makes a wonderful low-carb breakfast replacement, and it can keep you feeling full, revved up and raring to go ’til lunchtime or even longer. No wonder it’s all the rage among us low-carb enthusiasts.

 

But There’s This One Thing

A disclaimer before I move on. You. Must. Blend.

If you’re new to this healthy-fat-spiked coffee craze, please don’t make the mistake of thinking a spoon will be enough. Bulletproof aka “butter” coffee probably sounded a little nuts to you at first and that’s because you were most likely envisioning the non-blended-to-smithereens version, which is just gross.

Trust me. Blend it. Blend it well. I really love to whip mine up in my Vitamix (more about that awesome thing in a future post if you’re not familiar), but a powerful Ninja or frother will get the job done too.

So blending is a non-negotiable must do. (In case I forgot to mention that before lol.)

The wiggle room to customize however, is plentiful. 

So which Bulletproof coffee recipe is perfect for you?

Read on.

1. You’re all about the original. 

For a lot of people, the classic Bulletproof coffee recipe is still where it’s at. It was never broken and they don’t want it fixed. If that’s you, you’ve probably got the formula memorized, but just in case you don’t, here it is:

* Take 1T of grass-fed butter, 1T of MCT Oil (1T of coconut oil is a common swap here or use 1T of Brain Octane Oil if you’re gonna stay completely true to the original) and add to your blender.

* Pour in 8-12 oz. of hot coffee and… (wait for it)… BLEND!

* Hint: If you’re a first-timer, please don’t go overboard with the MCT Oil. 1T is a middle-of-the-road amount, but try 1 tsp. for a couple days and then gradually increase as you evaluate your tummy tolerance.

 2. You and dairy aren’t exactly on the best of terms. 

If you’re a little sensitive to dairy products or even dairy-free, don’t let anyone tell you that Bulletproof coffee is a deal-breaker. Here’s what you should do:

* Get some ghee! (Ghee is actually clarified butter, but because of how it’s produced, it doesn’t have any lactose or casein. Those two proteins are often the main offenders for peeps who struggle with dairy.)

* To doctor up the original recipe, use 1-2 tsp. of ghee to replace the butter. Here’s my favorite!

* Hint: Keep in mind, ghee’s not full-on dairy-free. So if you’re someone who shouldn’t be in the same room with the stuff, check out my sensitive tummy suggestion below.

 3. You’d like clearer skin, less wrinkles, pain-free joints and a little protein with your coffee. 

One word. Collagen. It’s kind of a big deal.

Honestly, I wondered about the collagen hype when I first started my daily regimen. Two months later I stopped wondering and started swearing by it because my arthritis pain went from a 10 to a 2 and my skin never looked so clear.

* Add two scoops (or one serving size) of your favorite collagen brand to the original recipe version. (There are tons, but I like Ancient Nutrition.)

* Hint: There’s about 20 grams of protein in the average serving, which can help you feel fuller for longer.

 4. You want the superfood supplement special.

To give your Bulletproof coffee a healthier boost, try adding these powerful antioxidants:

* Cinnamon. Who knew cinnamon could do so much more than make your cappuccino camera ready? Turns out it’s a pretty real-deal antioxidant that studies show can help to lower blood pressure, reduce inflammation in the body and help prevent cardiovascular disease. Add 1/2 tsp. of cinnamon to the original recipe. 

* Maca Powder.  Maca has been used to boost energy, elevate mood, regulate hormones and help with symptoms of menopause. (Maca, you’re my friend.) Add 1/4 tsp. of maca powder to the original recipe. 

* Turmeric. Turmeric is another anti-inflammatory supplement believed to help significantly reduce arthritis pain, treat symptoms of depression and various other chronic diseases. (And it totally wins the vibrant color award on this list.) Add 1/4 tsp. of turmeric to the original recipe. 

* Cacao Powder. To me, cacao is kind of like chocolate before it puts on makeup. It comes from the Cacao tree and is basically the pure part of chocolate before it’s processed to look like what you’d see in trick-or-treat bags. It’s another powerhouse antioxidant that supports cardiovascular and brain health and aids in fat loss. Plus it gives your Bulletproof a little mocha vibe sans sugar. Add 1 tsp. of cacao powder to the original recipe. 

* Hint: Don’t be afraid to go wild and add all of these to your morning Bulletproof. If you’re like me though and not usually rockin’ your A-game in the morning (especially a busy morning), feel free to pre-measure, mix and set aside all the powdery stuff the night before.

5. You’re intermittent fasting.

I’m no expert on intermittent fasting, but the basic truth of it is this —  the more things you consume besides water, broth and air during your fasting window, the less you can call it, uh, a fast.

That being said, many people believe that drinking a serving of the original Bulletproof coffee recipe while fasting will not negate the primary benefits of the fast.

That’s certainly a point up for debate, but here’s my take:

I find that fasting for at least 12-14 hours (usually 10 pm – 11 am) helps regulate my appetite throughout the day and my weight throughout the month. Bulletproof coffee is almost always a trusted companion on my fast days, and thankfully, I’ve not seen it affect my goals in a negative way.

However, for the best fasting results it’s wise to stick with the no-frills, original Bulletproof coffee recipe adding the healthy fats only. Save the various add-on ingredients for days or windows when you’re not fasting.

* Hint: More on intermittent fasting in a future post.

 6. You need a little sweetness.

It gets easier to skip the sugar bowl when you’ve been on a healthy, low-carb eating plan for a while.

But if that’s not yet you, I get it. Those early days of moving away from carbs and sugar can be tough.

If you’re used to your morning cup of joe being on the sweet side, try adding 1-2 tsp. of one of these low-glycemic (won’t spike your blood sugar), zero-calorie, natural sweetener options to the original recipe:

* Monk Fruit 

* Erythritol 

* Stevia (I’m personally not the hugest fan of this one because of the aftertaste but adding 1/4 – 1/2 tsp. of  vanilla extract can sometimes help to mask it).

7. Mushrooms? Yes, please! 

Just when you were getting used to the idea of a butter chunk in your coffee, now we gotta go and throw mushrooms in there, right?

Mushroom coffee is for sure gaining in popularity these days and right now it just happens to be my personal Bulletproof customization option of choice.

And if you’re thinking this is a cup of cobb salad-type mushrooms, nah thankfully it’s not.

It’s coffee infused with medicinal mushrooms that have been found to help with (among other things) mental focus, strengthening the immune system and helping to prevent the dreaded caffeine crash. Here are my two go-to variations:

* For convenience, add one of these packets in your blender along with the original recipe ingredients.

* If you have a little more time, brew a cup (or a pot, I won’t tell) using approximately 3 heaping tablespoons per 8 oz. serving of the ground coffee you can find here. Use that for the coffee in your original recipe. 

* Hint: More on mushroom coffee in a future post.

8. Decadence is your middle name.

Hey, sometimes you just want to go all out. Well there’s certainly room for that here.

Adding an extra tablespoon of grass-fed butter, 1T of heavy cream, and topping it all off with some whipped cream will definitely elevate your Bulletproof coffee, but keep in mind it also elevates the calorie count by about 200.

So take heed, but (yuumm) enjoy!

9. You have a sensitive tummy.

If the MCT Oil or coconut oil is not really working for you, it’s ok to scale down to the grass-fed butter only and maybe increase the amount from 1T to 2T.  

Similarly, if you’re unable to tolerate dairy and ghee is not suitable for you, try using 1 tsp. of MCT Oil or coconut oil only and gradually increase the amount. (You can even try an all-natural butter-flavored coconut oil or an MCT oil powder which has added fiber and is easier on the tummy than MCT oil.)

* Hint: Finish off with a little of your favorite nutmilk for some added variety.

10. You’re on the road again.

Being away from home can be a challenge when you’re trying to get your Bulletproof coffee just so, but with a little prep and patience, you can totally make it work.

* Pack a frother and an aluminum travel mug. If you have access to hot coffee and butter, you’re in business.

* A post-arrival grocery store run might be in order to get things set up properly, but it’ll be worth it, especially if you’re staying for a while. Butter is the easiest grab if you have access to a refrigerator. Ghee may be harder to find in rural areas but travels pretty well with no need for a fridge if the local temps aren’t too high.

* MCT Oil Powder is also more travel-friendly than its oily counterpart, but be sure to bring it with you unless you’ll be close to a Whole Foods, Sprout’s or Vitamin Shoppe where you can pick some up.

* If all else fails, seek out the nearest Whole Foods cafe or Starbucks and with minor instruction they will make at least the original recipe Bulletproof coffee to order. (You’ll have to request butter and add your own MCT oil powder when choosing Starbucks.)

And there you have it. Ten have-it-your-way Bulletproof options for your arsenal.

Did you find a favorite here? Wanna try them all? Have you already tried them all? Got your own tweak to share?  Please chime in below and let me know!

In the meantime, mugs up! 🙂