Why I Eat Grass Fed Butter

 The Beginning

My life changed at age 26. It started with my disgust at the pain and suffering I experienced on a daily basis. I had aching joints from old injuries, depression, and low energy. I was lifting weights but it was bringing more pain than joy.

I decided to make a change. The first step was a different type of exercise, called progression strength training. Starting from the beginning, with very light weight, I relearned the basic strength movements. The emphasis was placed on training and learning, rather than “working out”, breaking a sweat, or pumping up my muscles.

As I developed better movement, I came upon a nutritional breakthrough. A friend that I had met at the gym introduced me to butter coffee. It was a powerful blend of grass fed butter, medium chain triglyceride (MCT) oil, and clean coffee. Because I was regularly training, I noticed some immediate changes when I started to drink butter coffee.

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My energy and focus was very high. I was on an elevated level of mental clarity not only at the start of training, but throughout the entire session. I was executing movements with much more precision. I could pinpoint problems and work very effectively to solve them. It was no longer necessary to get into “beast mode”, or hyper adrenaline driven states, to lift heavy. I could do a bit of meditative breathing and approach heavy lifts with calm.

I made a lot of changes to my diet. I began to eat fat. Lots of it. From grass fed animals, to wild fish, avocados, and eggs, I tried to obtain the best quality fats and ate as much as I wanted. It really doesn’t take much fat to satiate a person. But it takes more than you’d think, if you haven’t eaten much fat in a while.

My Mood Improved After a Few Weeks

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Six months into a diet based on grass fed beef, grass fed butter, white rice, and green leafy vegetables, my wife and I noticed a significant change in my temperament.

First and foremost, I am different today than I was five years ago. I used to have mood swings. At times throughout the day, I was suddenly angry, sad, or depressed, and felt helpless. Shortly after my friend introduced me to butter coffee, I noticed my mood swings diminish. I felt better, happier, lighter, and more focused – more in control of myself.

The mood swings disappeared. No more food coma. I stopped waking up in anger, because I no longer felt the generalized discomfort of inflammation. I was eating about 80 to 100 grams of grass fed butter and other healthy fats each day.

Grass fed butter is higher in omega-3 fatty acids, including EPA and DHA, than conventional grain fed butter. These two fats have been shown to reduce depression. I believe this was essential in dissolving my recurring bouts of depression and constant feelings of anger.

My Pain Went Away

I had frequent “tension” headaches before, and those stopped. Knee pain went away, walking became a comfortable and enjoyable thing. Back pain went away, and now I spend my mornings making coffee when I wake up instead of pacing off unbearable pain.

The elimination of knee and lower back pain had a great impact on my strength training. I was able to surpass previous plateaus because I wasn’t bothered by aching joints.

It makes sense to me that if fat is used in the development of cells in the body, the right type of fat will build the ideal structure of cell membrane. The wrong type of fat, or damaged fat, will build faulty and dysfunctional cell membranes.

Since nerves are also made of cells, I deduce that eating wholesome fats was largely effective in relieving pain.

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My Hair Turned Black Again

The top of my head had been peppered with gray and white hairs ever since the eighth grade. It was a hard period of life, on the backdrop of puberty. Genetics did not seem to be a factor, because no men in my immediate family had experienced this. Something within my biology was fundamentally affected by the stress I had experienced.

Then at age 26, when I made diet changes, my hair started to darken. At 31, my head of hair is as black as when I was a toddler.

This happened as I ramped up the amount of good fat in my diet.

Hair graying has been linked in the past to vitamin B12 deficiency. One subject was given supplemental B12 and their gray hair colored again. I think a lot of papers used this study as a source to link B12 and hair color.

Part of my diet changes at age 26 included supplementation of B12. But that’s not all to the story.

I also made a lot of other changes to my diet. Primarily, I began to eat fat. Lots of it. From grass fed animals, wild fish, avocados, to eggs, I tried to obtain the best quality fats and ate as much as I wanted. It really doesn’t take much fat to satiate a person. But it takes more than you’d think, if you haven’t eaten much fat in a while.

Hair color is determined by a function of the hair follicle. Hair follicles are made of cells. Cells have membranes which transport chemicals in and out. The proper functioning of the cell membrane will lead to the health of the cell, the follicle, and the hair. Part of this function has been found to be regulated by vitamin B12. Thus, the connection between hair color and this vitamin.

Interestingly enough, animal fats are a good source of B12. So it may be true that B12 has something to do with hair color.

Just supplementing B12 may have some effect on hair color.But I think the idea of only taking pills is limited. Think of the bigger picture.

If follicle cell membranes are made of fat, and if I provide good fats for the building of my cells, then it makes sense to me that my change in diet had some role in my hair color’s return to “normal”.

It was Easier to Retain My Strength and Muscle Mass

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With ample fat in my diet, my body was less and less prone to shed muscle during pauses in my strength training. I used to be a “hardgainer”. It was very hard to maintain muscle mass without daily whey protein shakes, massive amount of bread, pasta, and chicken breast. Even with creatine, I could hardly keep the muscle I made if I stopped going to the gym.

Magazines told me that this was just my body type. I needed to train hard all the time if I wanted to be muscular and fit. Even for a guy with my stamina and energy, that was hard to maintain over the years. I burned out.

When I regularly drank butter coffee in the mornings, my biology seemed to change. I was eating fewer meals – two, sometimes one –  but still gaining strength and muscle. At first it was confusing.

I noticed that I could go to the gym after two weeks of inactivity and still pick up from where I had left off in terms of weights. Maintenance of muscle and strength was much easier.

At 168 lbs. body weight, I was stronger than I had ever been in my life up to that point. From the time I began strength training with only butter coffee to sustain me, I had so much energy and focus that I didn’t injure myself once during training.

I was eating fewer meals, feeling more satiated, less hungry, and became stronger. I felt that I was on to something.

My Brain Regenerated

I had two minor concussions. The first in high school football, when I took a big hit to the facemask from a lineman. The second in college rugby, during a tackle drill. This second time was more severe, and I temporarily forgot the names of people close to me. By the time college was over, I had poor short term memory.

Over the years, things got worse. I would forget what my girlfriend said the previous day, and get into arguments about it. I had trouble keeping appointments and staying on top of finances. It was frustrating. I knew something was wrong with me, but I didn’t think there was a way to snap out of it.

Then I started eating good fats. As my mood improved with my changed diet, so did my memory.

I could think more clearly, but I was also remembering things better. I felt much better about seeing friends, because I could remember what we had talked about previously. The fights over conflicting accounts faded with my girlfriend. I was able to remember to pay bills.

My mind also grew in capacity. I was able to learn things as if it were grade school again. I listened to podcasts, read books, and researched things online like never before. It was a renaissance, and I couldn’t get enough. I had forgotten how much I loved to learn, and my mind was starving. So I fed it.

The brain is the center of the nervous system. And the nervous system, including the brain, is made mostly of fat. Myelin, the white sheath over the neurons, and the stuff that makes the brain look grey and white, is fat. The electrical currents that pass between neurons, the brain, and the rest of the body are conducted along nerves that are encased by the fatty composition of myelin.

If there is a low supply of fat from food, where else would the body obtain the fat needed to produce myelin? It makes sense then that eating good fats supplies good building blocks for the conductivity of nerves. And the brain is the major nervous organ.

With this logic, I believe that eating lots of good fats has helped me to regenerate my brain.

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Why This Matters

Why does this matter? This ongoing experience tells me that a change in food changed my body. And if that’s the case, you might benefit as well.

Every person is unique. This is not just a nice thing to say to you to make you feel special. It’s truth. If you do not have the energy you want, the focus you need, the body composition that feels right, and a mind that is functioning, it is well worth your time to investigate. You need to try things, test them for positive and negative effects, and make decisions about food. This is the only way to know.

I emphasize that fats are building blocks of the body’s cells. This is important because cell membranes engage with signal molecules. It amazed me, but didn’t surprise me, to learn that the molecules which engage with cell membranes include hormones.

Insulin, steroids like cortisol, sex hormones, and ghrelin, which creates hunger feelings, are some of many hormones that are signals to make the body function well. A functional body is able to maintain balance of its internal environment. Temperature, body size, fat, bone, and muscle composition, and salt are a few things that hormones help to balance.

Now, when a person is well balanced, with a normal body, responsive hormonal production, sensible appetite, and in possession of sex hormones in the right amounts, you might think that person is pretty comfortable. They wouldn’t be too cold, or too hot, or hungry just after a meal, or overweight, or cranky.

However, if the opposite were true, and a person has an imbalanced body, hormones in excessive or limited amounts, and dysfunctional regulation of all the systems in the body, you might think they would not be very comfortable.

I believe I am a good person. I want to be happy, I want my family and my friends to be happy, and I want my neighbors and the world in general to be happy. I want to help someone if I can. I have passions for creating beautiful things, and I like to work hard and do my best. I think almost all people are like me. Very few want to destroy life and cause pain.

I also believe that people are not able to think clearly, act in accordance with their values, and make wholesome decisions if they are fundamentally uncomfortable. I think it’s really hard to build a life that you want if your body is out of whack. It’s difficult to put in sustained, good work toward a steady goal when you are constantly hungry, unreasonably emotional, and have no energy.

And I think that fundamentally, what a person eats provides the building blocks for their destiny. Yes, a few are incredibly strong and able to overcome sub-optimal bodily function. These few have built amazing lives despite poor diets and disagreeable bodies.

But most people have a lot of trouble with health. Most people are suffering because they don’t have good building blocks to make a body that functions well.

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A body that functions well supports a mind that operates well. A mind that operates well manifests a soul that means well. For me, lots of good fats provided an overhaul of my health. There are many other things I incorporated besides fats. But I believe through logical thinking that good fats are the central element of the diet that brings wellness in my body, mind, and soul.

Here are examples of good fats and other foods that I eat to build wellness. Research, try, test, decide.

Live powerfully,

Steve

Food First

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Brilliant Friends,

The “diet versus exercise” debate deals with the wrong question.

Living well isn’t about choosing between eating right and exercising. It’s about taking one step at a time. If you’re going for weight loss, or slimming down, don’t overestimate exercise.

Food and eating are much more powerful beginner tools in the hormone and metabolic shaping of your body and mind. Your body will respond immediately to good foods, especially healthy fats.

I had six pack abs and under ten percent body fat all my adult life – and I still could see the explicit changes in how I looked, felt, and performed once I dropped the protein shakes, avoided wheat and sugar, and ate more fat.

Timing of meals is ultra important. I’ve learned to not force food upon myself. If I’m not hungry, I’m not going to eat. It just makes sense. It also turns out that hormones coordinate hunger, fullness, and digestion of food. So eating on someone else’s clock doesn’t make too much sense.

Two hormones in particular are predictable and determine what happens with the food you eat: insulin and cortisol. Insulin starts low when you awake and rises when you eat. Cortisol inversely starts high in the morning and drops as you fall asleep.

Insulin is released when there is lots of glucose in the blood. When you eat carbs, insulin comes. Insulin is the signal for your body to take glucose out of your bloodstream into your cells. Liver, muscles, and fat cells take in glucose when you eat because insulin commands it.

It’s important that your body can release insulin when you eat a meal. This ensures that the glucose in your blood gets absorbed by your body. Too much glucose floating around in the blood, and you have high blood sugar. This happens when you eat and there isn’t enough insulin released to take in all the glucose.

Cortisol counteracts insulin. Since cortisol is highest in the morning, insulin will be least effective in the morning. It makes sense to avoid eating until later in the day, when cortisol drops and insulin response can be more effective.

In this way, your body has a system and timing for food absorption. Play around with timing your first meal. Try skipping breakfast. Try a later lunch. Delaying your first meal will give your body a chance to absorb the food better. Cortisol won’t be so high. Insulin will be released more effectively, ensuring the glucose from your food gets properly absorbed from your bloodstream.

Use fatty foods to regulate hunger when you do eat. Fat satiates hunger much better than starches, and tells your body to burn fat. Skip the fat and you’re going to have cravings all day long.

Imagine how strenuous exercise can complicate matters for you. Your energy needs will drastically change. Your body will need more building blocks, more vitamins, more minerals, and different timing of meals.

It’s all doable, and I support your decision to become stronger through exercise. But before you toss yourself into the algorithms of traumatic exercise recovery, figure out your practice of food and eating for your current state.

This will allow you to measure subtle changes and observe differences more clearly. To summarize eating if you are not exercising:

  • Eat your first meal later in the day
  • Eat lots of healthy fats, until you are full and satisfied. If you have cravings or feel hungry after meals, try eating more fat.
  • Eat carbs, such as starches, at the end of the day
  • Adjust the amount of carbs you eat based on your body fat and your energy level in the morning
    • Fat gain or hung over feeling – eat a bit less carbs
    • Low energy, dry eyes – eat a bit more carbs
    • If you do exercise, you will need more carbs

Live powerfully,

Steve

Photo credit daBinsi/Flickr. Posted under this Creative Commons license.

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What I’ve Been Chewing

I know it’s been too long since I’ve written to you.

I’ve been traveling and figuring things out lately, and haven’t sat down to write in a while. There’s lots I want to share with you. Here are several things I’ve been pondering, developing, and talking about with people around me. Most of them you’ve seen from my blog before, but wellness is never a one-time deal for me. Being healthy is about practice, trying, developing, and building layers.

These items mostly came out of traveling and being “on the road”, meaning no gym, no permanent home, limited resources for training and cooking. I hope you find this useful, whether or not you’re traveling. After all, I started a lot of these things while working in a corporate office and living in Los Angeles. So it’s all transferable. Here they are.

Gentleness

There’s a book I love called The Wisdom of No Escape and the Path of Loving Kindness, by Pema Chodron. It’s about the wisdom in accepting your circumstances, loving yourself, and not rebelling against who you are. The book is written by a Buddhist teacher, mostly for people seeking the philosophy and technique behind Zen meditation. I read this in college, and the book has carried over to all other aspects of my life. Including physical training.

One of the biggest downfalls of the fitness industry is that consumers are not encouraged to take things slow, to work on themselves gently, and to train for the long game. Trainers, coaches, supplement companies, and magazines are full of the notion that the body has to be broken to become better. It’s your body. You don’t have to break it, or suffer, to become stronger. That’s not how things work.

In the short run, you might get big muscles, snaky veins, and a six pack. I understand the need to have these things. It’s been pounded into our psyches by mass media, and it’s part of our primordial urge to be fit. But what about the long run? Will you be well, functional, pain free, and freely moving years, decades down the road? Do you care?

There is a way to be strong and to remain strong for the long game. And that way involves gentleness. It requires you to learn about your body in every possible way as you develop your wellness. Be gentle with your eating. Be gentle with your body, your moving, your training. Be gentle with your mind. This comes into play when you realize that you are not going to get some specific result immediately. Eating a salad today won’t make you skinny, lean, and virile tomorrow. And it doesn’t help to eliminate fats, proteins, and carbs from your diet. See how going rough leads you into a downward spiral?

Step back, make gentle pushes, observe results. Test yourself, but don’t break yourself. The object of the game is to grow, to learn, to be healthy, happy, and capable.

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Barefoot training

Feet have a structure and function that work only when they are unhindered. You have the ability to redevelop your foot structure, the right stance, the right walk, and the right movement patterns. It starts with taking off your shoes. Go barefoot at home, around the hood, and wherever you can in the outdoors. It’s just one of those things that gets easier the more you do it. So start tiny.

We will see many products hit the “barefoot” market. Shoes, sandals, socks, sports equipment, and hopefully even transportation that lets us be close to barefoot all day long. I think this is progress. However, these products do not make you barefoot. Simply using your bare feet is different. Barefoot cannot be replicated. A “barefoot running shoe” is not barefoot. It is a shoe.

Train barefoot. Do strength training without shoes or socks. You can do them all if you start from zero, go gently, and progress responsibly. I have done deadlifts, squats, kettlebell, and body weight exercises barefoot. Orthopedic insoles did not help me. I had prescription plastic insoles for most of my adolescent years, into college. The pain of walking, running, and standing in shoes went away like magic. But guess what the price was? My feet got flatter and weaker, more prone to strains, and less and less able to hold me up the way they are supposed to.

Then I started following Kelly Starrett, and shed the insole supports. I wore flat shoes instead. Then I wore huaraches. But nothing beat walking barefoot outside, running barefoot on the grass and sand, and lifting barefoot at the gym. These activities, over three years, rebuilt the shape and mechanism of my feet. I now have arches.

So this is where I would link you to a product that I used, but I can’t because there is no product. You just simply need to take off your shoes and socks. However, there is technique that you need to use for proper development. Just like with all other parts of your body, such as your knees, your back, and your shoulders, for example, feet have a correct position and movement pattern. Place your weight on the parts that are meant to hold weight: the sole, the outer blade, the balls of your feet, and the toes. You’ll see that your arch, or insole if you don’t yet have an arch, doesn’t have to touch the ground. You’ll feel that springiness in your step. Walking, running, jumping. Try them all barefoot.

Figure it out and rebuild yourself from the ground up. If you need coaching, I can help.

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Fat first

From five years of self experimentation, drinking butter coffee almost every morning, traveling and eating for optimal energy, and talking with others experimenting with eating more fat, I continue to find that “fat first” works. This means eating fat for the first meal of the day, whether that be in the morning or afternoon or night. It means eating fat before eating other foods during any meal, or at least at the same time. Try grass fed butter melted into rice. And “fat first” means making sure to eat good fats, from good sources. Why?

Because fat is filling, fat is the building block of cell membranes and your nervous system and your brain, and fat gives you energy. Eating good fat from healthy animals ensures that you get the nutrition your body and brain needs before you fill up on other things like starch. Eating fat first means you get satisfaction and feel fuller from it. It helps guide me in my meals, because as long as I eat good fats I know how much of other stuff to eat. I feel more balanced in my urge to eat rice, veggies, and meat when I am eating good fats. Don’t think I don’t eat carbs. I eat lots of carbs, because I need it for my body composition, level of training, and daily activity. But my eating is moderated by the fat I’m eating. I guess I can say that fat is my primary source of satiety and energy, and my starting point for measuring hunger and portions.

Here’s an example of how fat is my nutrition measuring tool: if I feel the munchies, cravings, or urge to eat dessert at night, despite having eaten dinner, I’ll rewind through the day to see how much fat I’ve eaten. Most times, I’ll realize I forgot to mix butter into my rice, or didn’t have my usual butter coffee, or didn’t get the chance to eat any good quality fat that day. If I can, I slap a slab of grass fed cow butter onto some sweet potato and have at it. Fat first.

Kids and perfect form

I am fascinated by kids who are allowed to develop physically without the restraints of bulky sneakers, cribs, seats, and overprotection. My friend lets his son walk, run, roam, climb, and play more than most parents I’ve seen. He also lets him do this barefoot, even outside. When shoes are necessary, they are soft, flat on the bottom, and flexible enough for the feet to do their natural job. The result is incredible.

My friend’s son is a dense-bodied mover, and he is able to hold his core rigid when he’s lifted off the ground, flipped overhead, and swung back down. He holds perfect spine alignment as he deadlifts a suitcase off the floor. This beloved mini-athlete sometimes gets into a yogic child pose, stretches out on his belly, and lifts his arms and legs off the floor in a reverse plank. It’s all play to him. And he’s barely a year and a half old.

I laugh and marvel at his feats of mobility and strength. At the same time, I feel excited about what this little kid represents. He shows me it’s possible to have a perfect squat as natural and easy as yawning. He proves to me that movements like the deadlift and positions like straight feet and straight spine in the squat are natural. It gives me an example to follow. Since the kid hasn’t been molded into cushy shoes, and since he hasn’t been confined to classroom chairs, his movements are intact. He pushes his limits all the time in the weight of the bins he lifts, the suitcases he pushes, and the stairs he climbs.

Doing these things is challenging in themselves, but doing them with minimal risk of injury and optimal strength is natural only because limitations are not yet put on our little friend. So what if you’re starting today, having already gone through the body-morphing gauntlet of “civilization”? You’re not alone. Modern life’s walls came up, boxed you into the appropriate shapes, and contracted your physical and spiritual expressions into the norms of the day.

It’s not about being a kid, or about glorifying childhood or youthfulness. No. Just look at the human form in its beginning stages, and you can find movement and position as it was meant to be. You can train your malleable body to obtain the strength, movement, and positions of human expression. The full squat, the unhindered overhead arms, the use of joint torque, and spine alignment are all obtainable with training and practice. Possessing natural physical expression and the strength to maintain it will free your mind and soul to build toward your greatest goals.

Live powerfully,

Steve

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Never Too Late To Eat Well

It’s never too late to eat leafy green veggies.

It’s never too late to eat healthy fat.

It’s never too late to try wild caught fish instead of farmed.

It’s never too late to buy from the closest farmers’ market.

It’s never too late to eat well.

It’s never too late to rethink what you’ve been doing your whole life, and how you could do things differently for your own good.

It’s never too late to ask questions and find answers.

Until the moment you tell yourself it doesn’t make a difference.

Until you say you’re too old, too fat, too tired.

Until you think you aren’t that kind of person.

Until you blame it on someone else.

What difference does it make? No one’s keeping tabs. You have every right to seek what’s good for you. Your happiness is yours to find. Your health is yours to build and protect. Your life is yours and no one else’s ultimate treasure.

Who cares what you’ve been eating up until today. Who cares whether you’ve been misinformed, or manipulated into eating things that make you feel bad. If you have the will, you will find your way.

Your diet is your responsibility. It is your well being. The food you eat is what becomes you. It makes the body that you have. So you have every right to eat well.

If you want to eat good food that makes you feel good in every way, but you won’t because you are confused, ashamed, embarrassed, shy, or scared, I’m here to tell you that no one has the duty to approach you and lead you to it. I would do it if I could. But I can’t, and no one else can.

I had to go from one source to the next, to the next, and another, to find truth. I thought that if it was in print, or from the government, that the food I ate would be good for me. I learned that that’s just simply not true.

I found that my health depends on what I eat. That the way I feel depends on what I eat. That my strength, my livelihood, my body, and my mind, depend on what I eat.

And when I learned this, I became angry. I was frustrated that I had followed the words of people who did not know, who did not care, and who wanted only something for themselves when they told me what to eat.

Then I decided to not follow. I decided to abandon the “food pyramid”, to pull the “doctor” down from his pedestal, and to shred the texts on food and eating that spoke for someone else.

I realized that I am the only one in this world who can choose for myself.

I realized that my Self is the one thing in this world I have the power, the responsibility, and the willingness for which to live.

I can blame no one else for my pain and my suffering. I can ask no one else to bring me out of it.

There is no other point. I am the point.

If this is you, too, take the lead in your life. Leave the diet and the paradigm and the thinking that hasn’t given you a life of fullness and joy. Just go. Get what you want, find what you are seeking, eat what you will.

Discover the power of food. Respect it. Own it.

Live powerfully,

Steve

Eat Powerfully

My wife and I met with an old friend (by “old” I mean elementary school days) in Hayward for brunch the other day. It was past one in the afternoon and neither of us had eaten. We were all eager to get something to eat, but not suffering from hunger.

In passing, we brought up the fact that both of us often train on empty stomachs. For both of us, it was common that a good workout happened without food for several hours. When I say good workout, I mean a focused, energy-steady, and positivity-surging session of training.

I mentioned to my friend that without eating, I am able to maintain steady focus and get a lot of work done. As long as I have a task at hand, I feel just fine. If I have nothing to do, though, it’s common that I get hungry sooner in the day. He agreed, saying he thought it was the distraction from food that enabled us to drive forward without it.

I don’t think it’s necessary to gloat over the fact that I can go through the day without food. I’m not an ascetic, I eat a lot, especially at night, and I love love love food. But I think it’s important to see what’s going on with each of our own selves in the realm of hunger, satiety, productivity, focus, and overall effectiveness and quality of life.

If we can master the knowledge of our needs and our natural ebbs and flows of energy, we can position ourselves to be effective at the time we are needed and rest ourselves when we are not. We can consume our resources when they are most effective to our minds and bodies, and we can set them aside when they’ll have little to do with the outcomes of life.

I speak to the short and long term for myself in terms of food and eating. On a short term, day to day basis, I’ve reduced my eating to twice a day. I have butter coffee in the morning, and a large dinner at night. As for the long term, I’ve been living with this eating schedule for the past four years without any sign of energy deficit, malnutrition, or chronic illness.

The only significant break from this has been my three and half month long travel this year. There have been differences while I was overseas and backpacking. I’ll get more into this in another post. I want to focus on long term pattern and effects here.

People have asked me if I don’t get stomach problems from eating so much at night. In fact, I’ve never felt better since having fats in the morning and eating all of my food at night. My stool is regular, my energy is regular and full, and my body is well-toned and responsive. As long as I follow this well-fitted pattern of eating and nutrition.

The truth is, I’ve always had digestive issues. Since I was a teenager, I’ve had bad gas and upset stomach much of the time. I remember so many nights out with friends, during deep talks, where I was just dying from the struggle to hold in my farts.

Looking back, and with my present knowledge and experience, most of this had to do with what I ate. So much wheat in the form of bread, pasta, and sweets, bad fats, and milk were among the culprits. I had energy when I did, and I forced energy when I had none. I was often exhausted at night and in the morning.

This unnatural living created a deficit that continues to suck energy from me today. I’ve found the gaping holes and leaks and stopped the flooding, but I’m still getting leaks of energy here and there. Enough with the analogy.

At thirty years, I’m at a sort of turning point. I know what’s good for me. I’ve discovered it. During my mid to late twenties, I went to all ends to capitalize on it. I did everything I could, within my means, to make myself better. I had to with the circumstances I was in, but I also wanted to.

Now I’m at the tail end of this stage of awe at what has been discovered. Many, many other people, including you, have also found out that we’ve been in a matrix version of the truth about nutrition and eating. And you’ve also come to navigate your way through the webs of lies spun around us. Something was not working but everyone was trying to ignore the skips in the beat. The glitches.

The thing about our world, as opposed to that of the Matrix, is that even though we’ve been out in the cold, hard reality, and have found how to light the fire and thrive, the webs continue to spin around us. Just go to the nearest “health foods” or “farmer’s market” store and see how many gluten-free and paleo products line the shelves. They’ve simply taken the spotlight from cereals, which are still the next aisle over, and they’ve become the new idea of healthy eating.

The matrix of this world continues to expand. We’ve definitely torn away the webs at the fringes and made our way out, but it’s more like Harry Potter’s Triwizard Tournament hedge maze. It keeps growing, changing directions, and trying to engulf us.

What to do? Remember that the prize lies within you. I have to keep the focus on me. I have to remember, day to day, and year to year, that the ultimate goal with eating, food, and wellness is my own self. The closer I can get to fulfilling the center of me, the further I stay from the web of the food matrix.

Yes, there is truly good stuff out there. You can find good food. Clean veggies. Happy meat. People who give a damn, who want you to share in the wellness of their products. People who do the high level research to find more of the truth to share with us.

We’ll find it, we’ll invest in it, it will grow, and truth and goodness and thriving will overcome the lies and suffering. We’ll keep guiding each other, and the universe will fill in the gaps.

The key is to stay true to yourself. Seriously, that’s all.

Live powerfully, eat powerfully,

Steve

P.S., a big thanks to my friend for coming out and sharing deep thoughts. If you read this, you know who you are.

The Brilliant Beast Blog Daily

Keep On Going

Why is it that making a change for ourselves has to involve everyone else we know and love?

Because what you do, I care about because it affects you. What I do, you care about because it affects me. And we all have ideas about what is good and what is bad for us. And we don’t want each other to be hurt.

So when we try to do something new for ourselves, especially in terms of health or wellness, we get a lot of resistance. It hasn’t been tried much. Media hasn’t caught on fire with it. Doctors wouldn’t approve of it. Or just don’t know about it. So naturally, our loved ones are going to question, bug, and all out resist what we try.

Sometimes, the clash ends well. We reach agreements, understanding, and most importantly, we see positive results. And the new stuff becomes commonplace, and we all return to eating egg yolks.

Sometimes, it’s not going to end well. We are just too deeply rooted in something. We’ve been told for so long one way, and we can’t begin to accept the other way. And we end up divided, some eating breakfast as the most important meal of the day, and others skipping it. Hopefully, everyone still sits together at the table to talk.

I’ve experienced both ends of the spectrum. And sometimes, I make compromises. One of the most effective diet changes I’ve made was to eliminate wheat for six months. Depression, mood swings, and joint aches all just vanished. I treated bread and pasta like rat poison. This caused surprise, anger, arguments, silent treatments, awkward situations, and all sorts of emotional turmoil for me, my family, my friends, and even my coworkers.

I spent hours thinking of what to cook, how to cook it, and how to pack food for lunch at work. Lunch with my boss and coworkers became less frequent, and lunchtime became a solitary ordeal. Visiting family often involved heated talks about food. It took a lot of work, a lot of effort, some pain, and tons of thinking to make a wheat-free diet happen. And the results were priceless. Just from that strict period of avoiding wheat, my mind, my body, my life changed for the better.

I still eat bread and desserts once in a while, knowing it’s gonna hurt. And it does. I know my limits. In the long game, I know where I’m headed. And I have to avoid wheat for my wellness. But it’s my decision moment by moment, even after the struggles I overcame. So I move forward.

Here’s the thing. Change comes when you try something new. Or when someone else does. And then, a dialogue opens. One person expresses interest, disgust, excitement about what the other is doing. And from there, it can be a long road to mutual understanding. For that to happen, you’ve got to be willing to share. What are you doing, why, and how.

Sharing means to open yourself up to critique. People get the chance to say things about what you’re doing. And you might feel vulnerable. But it’s the catalyst for change. And if you really believe in what you’re doing, because it’s changed your life, or it’s brought real benefits, or it’s made you a better person, remember the utmost important thing.

To keep on going.

Live powerfully,

Steve

Be A Brilliant Pooper

It’s pouring rain this morning in Seoul. The sky is gray, everything is dulled by the chattering drops of water, and there’s a lovely humidity in the air. And what better time to reflect on going two when I haven’t in two days. Sometimes things aren’t so smooth while traveling. Sometimes, the simplest of human tasks is not so simple.

No creature wants to be chocked full of waste. Most of an animal’s incremental existence is preoccupied by eating and excreting. As a pet owner, there was never a more satisfying day than when my dog ate his bowl full of food, and then pooped a full poop. Humans have so much else to worry about that these basic activities get forgotten or stalled from unnatural levels of stress. In daily living, and while traveling, regularity is key to wellness.

Not only is it satisfactory to go, it is also indicative of general health. How often, how much, and what kind are good questions to ask about your deuces. When, as in what time of day, is also good to observe. Ideally, poop comes at about the same time or times every day, is not watery, and correlates to the amount of food you ate since the last release. This speaks of good organ function, adequate hydration, and a diet that suits your needs.

When you pay attention to your stool, you pay attention to your diet. If something is off for me, I look back to my last couple of meals. Have I had a lot of green leafy veggies? Have I avoided sugar, wheat, dairy, and excessive spice, the wrenches in the workings of my digestive system? Did I eat enough? Too much? Did I drink any water (a night time task I too often forget during travel)?

These questions came to me after figuring out the most effective ways to keep myself regular. Green leafy veggies just can’t be replaced. They have vitamins, minerals, fiber, and magic that do wonders for me. In Thailand, Indonesia, and Korea, fresh green veggies are cheap and easy to find. But they’re also easy to forget if I’m not paying attention. One of my Chinese-style favorites is on choy, also called kankung, or morning glory, depending on the country. Spinach is another go to, particularly in Korea and Japan. I love the type they grow there and how it’s prepared. With most green leafy veggies, it’s important to minimize heat time. They should look vibrant and supple, not drab and sloppy.

Magnesium also helps to keep traffic flowing. It’s a natural laxative and relaxant, which makes it perfect for bedtime. Regardless of when you usually go, or if you do, magnesium supplementation can help if taken near that time. I take it at night and make my move in the morning. Check out Natural Calm.

Body position matters. Using a footstool to elevate the knees into a mock squat on the toilet allows for ideal bowel movement. I’ve had quite a few episodes of pooper’s block on the road that were vanquished by simply putting my feet up on a small trash bin. The most effective position, thought, is the actual squat. I’ve experienced no quicker solution than an old school hole in the ground loo.

And try drinking water, if you haven’t for a while.

When all else fails, breathe. Slow, deep breaths. Sometimes we’re just so tense in the head that it closes up other channels. Take your mind off of it.

Pooping is all about getting back into your skin, kicking into the parasympathetic gear, and letting nature proceed. It’s all too common that we remove ourselves from ourselves. Centering through nutrition, physical position, and mind cultivation keeps us well oiled. In a manner of speaking. And that first dump at a new place makes it home, doesn’t it?

Next area of investigation for me: gut microbiome.

Live powerfully,

Steve

The Brilliant Beast Blog Daily

I Have a Problem

I’m addicted to wheat.

I’m not sure when it started. Maybe the very first bite of cereal or cookie as a child. Maybe during high school when I jumped on the high carb muscle builder band wagon. It could have been in college when I ate a regular menu of bagel for breakfast, sandwich for lunch, pasta for dinner. And desserts of course.

At the time, of course, I didn’t connect my diet to joint pains, knotted muscles, headaches, and mood swings. I attributed those to hard workouts, sports, and lack of sleep. Which probably didn’t help. But the problems persisted past college and into my mid-twenties, when I wasn’t playing rugby. I nailed down wheat as the culprit after much research and experimentation.

So, simple, now I stop eating wheat, and problems go away. Actually, this is exactly what happened. I started a hardcore wheat restriction for six months, eating rice for dinner and butter coffee with eggs, bacon, and no toast for breakfast. Things changed rapidly. Mood swings, joint pains, knots, headaches retreated and then vanished. I was a different person.

And then I had a dessert. A sweet bread or something, I don’t even remember. And when I do dessert, I really do dessert. I felt groggy, irritable, and achy. Then I fell asleep on the floor where I sat. When I woke up a couple of hours later, I felt miserable. I had the trademark headache, a hungover feeling, and just anger.

The tricky thing is that I never noticed how hard it was to not eat wheat until I began to avoid it.

For several days following this night, I kept craving bread, pasta, desserts. I just had this silent, inner urge to eat them. It was very strange. But now I understand it. I’ve gone through this cycle many times since. Why I would ever touch something with wheat in it, I still have trouble figuring. But that’s how addiction works.

I think I am truly addicted to wheat. Along with many, many, many other people. I’m pretty sure if everyone tried to do without it forever, people would find it a much harder task than it seems. And not because there’s a lack of nutrition that can replace it. I see the same symptoms in wheat addicts as those who are addicted to narcotics. Denial, craving, relapse, remorse.

Now, wheat is not as dangerous as cocaine or heroin. Is it? Perhaps not. But look at what Dr. William Davis, author of Wheat Belly, says:

“If you have an addictive relationship with wheat, e.g. one pretzel or one Twizzler (yes: wheat is the second ingredient) makes you want to eat the whole bag, then complete avoidance is also advisable. Because wheat triggers cravings that people often cannot stop once it starts, it is best to avoid wheat-containing foods altogether.

Many people who remove wheat from their diet have what I call “wheat re-exposure reactions” experienced as abdominal cramps, gas, and diarrhea (just like food poisoning); asthma attacks; joint swelling and pain; and emotional effects such as anxiety in women and rage in men.”

I second that phrase, “rage in men”. It is no joke. I get rage.

So, like many other addicts, I take a step toward recovery. I tell you, my name is Steve, and I am an addict.

Hi Steve!

Live powerfully.

No More Protein Shakes: How to  Eat Like a Human and Still Be Strong

My Brilliant Friends,

Last March I hit a squat of 370 lb. and a deadlift of 391 lb. without protein shakes. That’s a squat of 2.2x my body weight of 168 lb. That may seem like a lot, but I’m a normal guy and I just learned to do a few things right.

My strength results came after a year of effective eating paired with progression strength training. I was able to take the 5×5 powerlifting system much further than most people, because I adopted an unusual nutritional philosophy. If your primary focus is getting strong and lean, you don’t have to go the route of whey protein and chicken breast. Also, the prescription of six meals a day is overkill.

In fact, I ate less food and skipped the protein shakes for a 65 lb. increase in my squat. I did two things with food that changed everything: I started the day with healthy fats, and ate carbs at night. These simple adjustments took my strength to a new level. It wasn’t easy to change my habits, but the results came fast.

Effective Eating

By changing when I ate certain foods, I effected greater focus and strength output during training sessions and physical activities. My energy level multiplied, and my strength surpassed my expectations.

Carbohydrates at Night

This sounds crazy to some of you, because most people say that carbs at night make you fat. That’s conventional wisdom. Here’s my secret: I usually only eat carbs at night, and never in the morning. Why?

Think of your energy on a scale of zero to five, five being razor-focused and kicking ass, zero being non-functional and getting your ass kicked. Then think of your hunger on a scale of zero to five, zero being starved and five being completely satiated. My perceived energy and hunger levels after eating carbs for breakfast:

Energy Vs Hunger Graph

With the effects shown above, it didn’t make sense for me to eat carbs first thing in the morning. I may have felt lively as I was eating, but by the time I was ready to get work done my focus was crashing. Soon after that my stomach would grumble, and then I would get moody and just want people out of my way so I could hurry up and eat again. It didn’t work for me.

The same was true for strength training. I would get an energy crash just as I got to the gym, and it sucked. Suddenly the motivation I was feeling an hour before disappeared, and I would have a sober time getting warmed up and lifting. I would be tired during my training session and unfocused, and this often led to small injuries from bad form and overworking myself.

So if I didn’t eat carbs in the morning, what did I eat?

Fat in the Morning

Two years ago, my gym buddy introduced me to BULLETPROOF® Coffee. It’s a strange recipe consisting of grass fed butter, MCT oil, and coffee, from the Silicon Valley biohacker named Dave Asprey, at The Bulletproof Executive. From the first time I drank this butter coffee concoction in the mornings, I met incredible results: my energy level shot through the roof, it was sustained throughout the day without any other food, and I was rock-steady focused.

Using the same scale of zero to five from our carb-heavy breakfast graph, here are my perceived energy and hunger levels on nothing but good fats in the morning:

Energy Vs Hunger Fat Graph

I found that I could go eight to twelve hour days without lunch. And I was not crawling, either. I managed staff of a busy call center, I was reading, writing, and meditating, and I took pride in doing these things with focus and attention.

So I flipped my eating. I had carbs only toward the end of the day, and only good fats in the morning. This gave me access to unparalleled energy from morning to night, and allowed me to restore my need for energy without interfering with activities during the day. For dinner, I went all out. I ate multiple servings of rice if I felt the hunger, and I had fruits and desserts. Then, I would relax and go to bed feeling good. The best part was, in the morning, I was not fat.

Sure, this is my own perception of energy and hunger. There are obviously a lot of complex things going on with hormones, catabolism and anabolism, and I’m not going to say that I have measured or understand all of those mechanisms. I do know that fat works better for me than carbs by orders of magnitude in the morning.

That’s it. These are my two most effective principles of food timing, around which all other eating falls into place. Carbs at night, fats in the morning.

Starting with Fat for Strength Training

The most amazing thing was that starting with fat was optimal for strength training too. I was scared at first that I would faint during my training because I wasn’t eating any carbohydrates. When you have 200 lb. on your back you don’t want to lose consciousness. But guess what? Not only did I stay conscious, I was more focused and had more power output than if I had eaten carbs. A quick list of benefits of training with fat as fuel:

  • No heavy “digestion” slump that is typical after eating carbs, so I’m able to start my first exercise as quickly as 15 to 30 minutes after having butter coffee.
  • Absolutely razor focused during sessions. Able to control every minutiae of form at the bottom of the heaviest squats.
  • More presence and control during exercises means less fear with peak weights on my back.
  • Far less of crazy “beast mode” and just blindly tearing through exercises.
  • No injuries from squatting 3x per week for 30+ weeks on the 5×5 progression strength training program.

Here’s what a training day looks like for me:

  • Normally I have two cups of butter coffee first thing in the morning.
  • Before training sessions, I add a tablespoon of collagen powder to my coffee along with the butter and MCT oil. This gives my body the building blocks for joint and connective tissue repair.
  • When I don’t train, I omit the collagen, since it makes me hungry within about four hours. On training days, since I was going to eat after my session anyway, hunger was okay.
  • I usually read, write, meditate, stool, and then hit the gym about an hour or two after finishing my coffee.
  • After training, I usually eat white rice mixed with grass fed butter, meat, and dark green veggies like kale, broccoli, or spinach. This is usually leftovers from the night before. If I don’t have any leftovers I make eggs and bacon.

Observe your energy and focus levels in the morning. Do you eat breakfast, and if so, what does that look like? Note how long it takes for you to start to feel hungry. Pay attention to these two factors at lunch time. Did you train or exercise one or two days before? Take note of these baseline factors and your levels of energy and hunger. Then try adding good fats to your morning, and take note of any differences.

Brilliantly Effective Foods

Now for the actual foods that worked the greatest wonders for me: meat and fats from grass fed or wild animals, leafy veggies, rice, and more. Let’s start with the healthy fats.

Butter Coffee

I discovered the power of fat in my diet soon after that fateful day that my training buddy suggested I try Bulletproof Coffee. This drink serves as an amazing energy source from fats, and is unparalleled as fuel for a strength training session. See my butter coffee recipe for amazing taste and texture tips. From the Bulletproof Executive website I started my journey of learning that fats give me more energy for longer periods of time than carbs. I started by having a small cup of butter coffee with my breakfast of eggs, bacon, toast, and avocado, and eventually found that the beverage alone gave me  enough energy for my training sessions.

Quick breakdown of butter coffee as the ultimate natural fuel:

  • The grass fed butter provides vitamins, saturated fats, Omega-3 and Omega-6 fats, and Conjugated Linoleic Acid (CLA). It is very filling too.
  • Medium chain triglyceride (MCT) oil consists of C-8 and C-10 fatty acids that pass easily from the gut to the brain and rest of the body for quickly usable energy in the form of ketones.
  • The coffee, of course, has flavonoids and antioxidants that enhance focus and drive during training and intense mental activities.

This drink is clean-burning rocket fuel that gives me maximal focus, endurance, and strength output. For my recipe and links to get ingredients for yourself, see my post on how to Hack Your Butter Coffee.

Save Money on Ineffective Lunches

Having my coffee blended with grass fed butter every morning makes sense micro-economically.  I eat no breakfast other than butter coffee. This saves me time on food prep and cleaning (blender, table knife, and measuring spoons). Because it’s so filling, I don’t eat lunch, unless I trained the day before.

Looking at a very low end of $10 per restaurant lunch in Los Angeles, that is saving me more than $40 per week. This alone makes up for the weekly cost of my butter coffee, which for me includes 1.5 cups of grass fed butter per week (less than $5), 10 tbps. of Brain Octane oil ($5.49), and 30 g of coffee ($0.54) as a baseline. I do add other elements to enhance flavor and performance, so I’m spending about $11 a week. Not taking dinner into account, and excluding the cost of breakfast that I no longer eat, I am 3-4 times more food-cost-efficient from morning to evening than I used to be. Take my previous cost of breakfast, which usually consisted of two to three eggs, bacon, and toast, I am at least 5x more food cost-efficient than I was three years ago.

This isn’t to say you’ll be able to go a whole day with just butter coffee from day one, two, three, or even day seven. It took a few weeks for me to get to a state of metabolism where I could effectively use fat alone for energy. You may need to try it a few times and see how it works for you, in addition to your regular meals. I eventually got more accustomed to the calorie profile of fats and need less food for the same amount of energy. I suggest adding it to what you already do, and adjust as you go.

The usual exception to no lunches is after strength training sessions or some physical activity the day before. For the next day, and sometimes two days later, I feel hungry midday. If I want to make time for lunch on these days I might have a salad with some wild salmon and sweet potatoes, with dressing made from MCT oil and vinegar. If I don’t eat lunch, it takes about a day longer for me to recover from training. However, my focus isn’t affected during the day.

Kill 1 p.m. Meetings and End the Day on Fire

Not only am I more efficient, I am more effective. Having butter coffee in the morning without carbs gives me razor focus that is sustained for hours and hours. I can focus on tasks and interact effectively with people as late as 10 or 11 p.m. I’m definitely not 100% at the end of the day, but I’m rarely “hangry”, moody, or in any sort of an energy crisis.

I feel great from the start of my morning through lunch hour, when most people need to go get something to eat. It saves me time, energy, and attention when I can continue on with a task and not have to stand in line for a $15 sandwich and soda. I also don’t have a post-lunch crash, because I just don’t have lunch. While others are nodding off during one o’clock meetings, I’m driven and focused.

Yes, I do have some crazy days when I am up early in the morning, skip lunch even though I trained the day before, and don’t eat dinner until 11 or 12 p.m. It doesn’t make me the happiest human on earth, but I can operate just fine. I can do this effectively because of the good fats that I eat to start my day, and butter coffee is the perfect vehicle for this nutrition.

Grass Fed Butter

I use Kerrygold grass fed butter in just about everything I eat. It makes up the bulk of my morning energy source in butter coffee. Butter is also great when melted into almost anything, especially rice. I like to do the classic slab of butter on top of steak, and it’s also great when melted onto steamed or sauteed veggies. Broccoli, kale, brussel sprouts, bok choy, spinach, collard greens, you name it, I’ve tried grass fed butter with all of them and they pass my “Damn, that’s good” taste test.

Cooking with grass fed butter:

I use butter for cooking everything from eggs to beef stew to fish to chicken curry. It’s a little more delicate than regular grain fed butter, and smokes at a lower temperature.

  1. Melt it at a very low temperature, not enough to fizzle into a brown mess.
  2. If you need to cook at slightly higher temperatures for larger meat chunks or to get that grilled effect, first heat coconut oil, pork, or beef fat, then add the butter on top. This blends the smoking points of the two fats and you get a higher smoking point from the butter than you normally would by itself.
  3. When possible, it’s better to steam food like rice or veggies first, then add butter later to melt.
  4. Add spices like garlic, shallots, or jalapeno to the butter and let brown a bit before adding meat or veggies. Gives depth to your dish.

Grass Fed Ground Beef

Some of the long term benefits I am seeing from eating grass fed beef:

  • Fuller recovery after training
  • Better sleep
  • Improved mood
  • More flexible joints and muscles
  • Better skin, hair and nails
  • No smelly burps or room-filling gas that come with normal grain fed beef

Ground beef is the most practical form for cooking:

  • Break it up in butter in a large saucepan and add broccoli, kale, or other veggie
  • Form into meatballs with cumin, chipotle, minced onion.
  • Make into a sauce for rice pasta dishes

My trusted source of grass fed beef is Alderspring Ranch in Idaho.

Wild Caught Fish

Best alternative to grass fed beef, full of vitamins, minerals, and healthy fats. My favorite fish:

  • Salmon
  • Cod
  • Red Snapper
  • Pike mackerel
  • Sardines (most are wild caught!)

Easy and fast to cook:

  • In a pan, low heat, with grass fed butter
  • In a spicy soup base
  • Baked, seasoned with plenty of sea salt, maybe some dill

I get Alaskan Wild By Nature Copper River sockeye salmon, who are partnered with Alderspring Ranch.

Dark Green Leafy Veggies

These are super healthy and make me feel great the next morning. My favorites:

  • Spinach
  • Kale
  • Chinese Broccoli
  • Broccoli
  • Brussel Sprouts
  • Bok Choi

I have found these to be simple to cook and the easiest to find at farmer markets. It’s hard to go wrong with them if you use a few simple rules:

  • Minimal cooking
  • Proper flavoring
  • Variation

Minimal Cooking

Most green leafy veggies don’t need much heat to be edible. You can sauté kale slightly in butter over low heat for just a couple of minutes, and cover to steam for another minute or two, and it’s done. You want it to still be green and fresh looking when you eat it. The trick with veggies that have thick stems and delicate leaves is to start cooking the stems and add the leafy parts later.

Flavoring Veggies

Super easy with combinations of herbs, spices, and acids. For European and American-style dishes try:

  • Lemon or apple cider vinegar
  • Black pepper
  • Cumin
  • Chipotle
  • Jalapeno

For Asian-style dishes try:

  • Soy sauce
  • Rice wine vinegar
  • Sake
  • Green onion
  • White pepper
  • Sesame oil
  • Shiitake

Most of these veggies go supremely well with ground beef. I usually start with the beef, adding the veggies while the beef is still a bit pink to avoid overcooking it. Salt it to taste, don’t be afraid of salt. Spinach can be blanched, rinsed, and mixed with soy sauce, sesame oil, and green onions for an amazing dish that is popular with Koreans. Try it with rice and fish.

Vary what you eat day to day

Of course, you will eventually find the few things that make the most sense to you and taste the best. This makes it easy to rotate recipes so you don’t get sick of any one food.

Soft-Boiled Eggs

Boiled eggs, what a lost art. Having a stock of soft-boiled eggs is great for quick meals. The secret is to use a steamer. If you do it in this order exactly, I promise you the eggs will be delicious.

  1. Set up a steamer in a large pot. Add water to just below the bottom of the steamer.
  2. Get the water boiling.
  3. Set a timer for 7 minutes for liquid yolk, 8 minutes for firm but golden yolk.
  4. Add as many eggs as reasonably fits without stacking (try stacking them, why not).
  5. Start timer.
  6. When timer goes off, turn off heat.
  7. Fill pot with cold water, drain. Don’t worry, the eggs won’t crack. The miracle of natural architecture.
  8. Repeat. The second time, leave the eggs for a few minutes to cool down.

Rice

White rice mixed with some brown and black rice cooked in a steamer is my main source of carbohydrates at night. I love melting in grass fed butter after cooking the rice and mixing it together. It’s a great way to get more healthy fat and it tastes amazing. Rice is clean-burning fuel for me, doesn’t have any gluten and other harmful proteins found in wheat, and is always my go to.

I usually cook a bunch, store what I don’t eat in tupperware, and reheat over the stove with a little water in the pot when I need it. Simple, delicious, and effective.

Japanese Sweet Potatoes

Second to rice, I’ve found that Japanese sweet potatoes are an awesome source of easily digestible carbs. I don’t get food coma after eating these, even if it’s midday. Steam a few for 20-30 minutes, until super soft, and eat them when they’re cooled to room temperature. I eat the peel and all. Store leftovers in the fridge after cooling.

Supplements

My supplementation is based on the BULLETPROOF DIET™ created by Dave Asprey and this supplements page. These are the things I take daily.

Vitamin D

1000 IU per 25 lb. body weight, which means 7000 IU for me in the morning. If I know I’m going to be outdoors I take less. Genetic function, calcium distribution, hormone formation.

Vitamin C

6000 mg daily. Antioxidant, supports immune function. I take more if I feel an infection coming on.

Vitamin K2

2,000 mcg daily for calcium distribution to bones and away from arteries.

Methyl B12

5000 mcg daily for brain cell and nerve tissue repair and support in conjunction with methyl folate.

Methyl Folate

800 mcg daily for cardiovascular function and neurological health in conjunction with B12.

Magnesium

600 mg nightly for relaxation, enzyme function, muscle function, and calcium balance.

Iodine (Kelp)

1000 mg nightly for thyroid function, immune function, brain protection.

Avoid Non-Effective Foods

Yes, we all have splurges every once in a while. But for a routine diet, when the aim is to focus, maintain good mood, create a healthy body, and gain strength, some foods are not effective for me. Here are the foods I avoid and why:

Wheat, bread and pasta

Joint pain, brain fog and headache, energy crash, lowered immune system function.

Sugar

Energy crash, cavities, feeds “bad” gut bacteria, organs don’t feel good.

Dairy

Acne, gas, brain fog.

Vegetable Oils

Oxidation, inflammation, and fat gain. Canola, seed oils, even olive oil can be harmful if cooked.

Damaged fats

From overcooking or reuse for deep-frying: Similar to vegetable oils.

A lot of these are my kryptonite. They are tempting and addictive, especially when I’m stressed and tired and don’t have good food prepared. I have “relapses”, when I splurge on bread or sweets or fried foods. The results are always the same, and I eat knowing the consequences.

The best way for me to avoid non-effective foods is to stock up on good foods, have a solid routine for meal prep, and embrace the benefits of effective eating. This only starts with one good food or eating habit at a time, so start with small, effective steps. Observe your results, and keep using the stuff that works.

To powerful living,

Steve

Make Butter Coffee

My Brilliant Friends,

Have I told you about butter coffee? Creamy, smooth, and delicious, it gives me immense energy and focus. I first started having this concoction with breakfast, and found that it helped me in strength training. Eventually, I just had more butter with it and didn’t eat breakfast at all. I now go the entire day without any other meal, until dinner.

When I drink this concoction, I get mental clarity, sustained focus, and a predator state of mind and body that is unparalleled by energy from any other food. If I haven’t made it for you already, I’ll show you how so you can experience it for yourself.

At first, your body will need to learn to effectively absorb nutrition from fat. This takes several days to weeks for some people, especially if you are not in the habit of eating a lot of fat. Most self-described healthy eaters do not eat much fat. Keep your regular meals at first and just have this coffee with breakfast or an hour before training. You want to feel it out and do what works best for you.

Basic Butter Coffee Recipe

Ingredients

  • 30-35 grams of coffee beans for two cups of single source coffee
  • Two tablespoons grass fed butter
  • One teaspoon high quality MCT oil

Method

  1. Boil water (or start brewing if using the basic coffee machine)
  2. Throw the butter and MCT oil into a large blender
  3. Brew the coffee and add it to the blender
  4. Hold down the top of the blender lid with a dish towel and blend on high for 20 seconds

That’s it.

Of course to make it even better, here are things to consider:

Get The Best Ingredients

The quality of your ingredients lends to the flavor, level of energy, and creativity you will get from your cup.

Single Source Whole Bean Coffee

Single Source Coffee for Clarity

Single source coffee beans are grown, harvested, and processed on one estate or farm. All other beans, sometimes called blends, are mixtures of beans from two or more estates. Single source beans come without the added time of storage and transportation. Coffee is vulnerable to mycotoxins, which can cause headaches and jitters. Mycotoxins are inevitable, but through good practice and minimal exposure to the environment they can be suppressed. The less time from harvest to your cup the better. I didn’t know how much of a difference this would make until I gave single source coffee a try. I noticed significantly better results. Even when I was tired, I had calm mental clarity from it, not just a jittery buzz. No crash in energy, and no headache. Now I always look for coffee that lets me be even-keeled and fierce. There are two types I drink primarily, but you can find others if you look for them.

I found a great tasting single origin coffee in a local store. I really enjoyed the flavor of this light roast. It was from Alto Mayo Estate, a single coffee farm in a mountain region of Peru. The coffee smelled amazing, roasty and smooth. I had great results from this coffee every day, feeling clear minded, focused, and strong when I drank it. If you have a quality grocery store nearby, find a single source coffee with the roast intensity that you enjoy most.

The key to finding good coffee anywhere is to verify that it says “single origin”,”single source”, or”single estate”. I don’t pay attention to the phrases Fair Trade, Shade Grown, and Certified Organic. While they do hold social value, they also warrant a higher price tag. Whatever you choose to buy, drink it and test it yourself for absolutely positive symptoms. Do not assume it’s good based on the label or the price. The whole point is to find something that allows you to accomplish greatness.

With that being said, some blends may be okay if they are from the same roaster. If you know the beans are roasted at the same facility and are blended there, they may be as good as single source. But again, try the coffee and make sure it brings you mental clarity and sustained focus.

Grass Fed Butter: Nourish Your Soul, Body, and Mind

 Grass Fed Kerrygold Butter Cubes

Grass fed cow butter is the key to creating the smooth frothiness of your concoction. It’s important that the butter is from grass fed cows. Cows that are 100% or almost completely fed on grass are healthier and happier beasts. Butter from such beasts makes me a happier beast. The ultra nutritious elements like healthy saturated fat, CLA, omega-3 fat, butyric acid, vitamin K2, vitamin E, and beta carotene are elevated in cows that eat grass only. There are two types I tried, and both are excellent.

KerryGoldSilver
Get Kerrygold Unsalted Butter

The most reliable brand that I get from Trader Joe’s or Whole Foods is Kerrygold Unsalted Butter. It’s an awesome Irish butter that comes in one-cup bars. If you don’t have a store nearby, you can get in online. It’s a little more than the store price, but it is worth it if you can’t get it anywhere else. I get a box of 20 at a time and stock them in my freezer.

AnchorUnsalted
Get Anchor Unsalted Butter

My other go-to butter is harder to find on the west coast of the U.S., but it can be found in some other countries more easily. I love Anchor Unsalted Butter from New Zealand grass fed cows.

On a recent trip to Asia I was stoked to find Anchor butter from a Jakarta store. I had never used it before, but it was surprisingly good in my coffee. The subtle flavor and smooth texture pair well with the cacao and vanilla I use.

The Best Quality MCT Oil

 Brain Octane MCT Oil Spoon

MCT turns the light switch on in my head. Medium chain triglycerides (MCTs) are fatty acid chains of 8 and 10 carbons in length. C-8 and C-10 fats absorb through the gut into the bloodstream to the brain fast, where they can be utilized as energy in the form of ketones.

Ketones have been found in research to be more efficient brain fuel than glucose, and I feel the difference. When my brain has this fuel source, I have more clarity, better mental function, longer sustained focus, and no crash. It also brings my body into a fat-burning mode. This has been shown to help regulate body weight, and it’s certainly proven true for me. MCT oil is usually derived from coconut and palm kernel oil, and there can be a very slight coconut scent to it.

There are several different brands out there, and the quality of the MCT oil is determined by purification and processing. Purification affects the concentration of C-8 and C-10 versus other types of fat that are not MCT. Processing includes how the coconuts are stored and pressed, and where they are from.

My go-to bottle is BULLETPROOF® Upgraded Brain Octane Oil. It is the most concentrated version of MCT oil out there. It consists only of C-8 fatty acids.

Bulletproof Brain Octane Oil
BULLETPROOF® Brain Octane Oil

NOTE: This fuel is intense! I recommend using the regular MCT oil first. It will help to make a smoother transition to this different energy source.

Bulletproof XCT Oil I used to have this regularly in my coffee before I tried Brain Octane oil. It has both C-8 and C-10 fatty acids. This is a good starting point if you haven’t tried MCT oil. It isn’t as intense as Brain Octane, and I think it would be the best choice for learning the effects of MCT oil on yourself before venturing into the more intense version. Flavor is slightly more coconuty than the following Viva Labs oil that I also have used. This is a very clean product that I can rely on for top performance.

Coconut Oil

I have used high quality coconut oil before in my coffee, when I ran out of MCT oil. Coconut oil will add a lot of flavor, but in my opinion it’s overbearing. Also, it is not a sufficient substitute for MCT oil. There is only a very small percentage of C-8 and C-10 fats in coconut oil, contrary to common belief. The majority of advertised “MCT” oil here is C-12, which actually does not act like the shorter chains in energy utilization.

With that being said, if this is your only source of MCT, it will still provide you with some benefits of fat-based brain energy. And I’ve talked to some friends who really love it. Plus it’s delicious for cooking chicken curry dishes. Maybe I’ll post on that later. If you’re getting all of your MCT from coconut oil, use four tbsp or more. As a flavor or C-12 supplement, use one or two tbsp.

Viva Labs Coconut Oil
Viva Labs Coconut Oil

Flavor and Creativity

These next few ingredients are what make my butter coffee taste so good, compared to ones you find here and there in shops and cafes. I add these elements every time I make my concoctions, and have had the most amazing conversations with friends, breakthroughs in strength training, and mental performance after having it.

Vanilla

Madagascar Vanilla Bean Powder

This is my favorite hack for butter coffee. Vanilla bean has amazing flavor and also has flavonoids that enhance creativity. I add this without fail to my coffee concoction every morning.

Check out the BULLETPROOF® Upgraded Vanilla I use, which is an heirloom Madagascar vanilla bean. It has an unforgettable cherry wood fragrance and takes my mornings to the next level. I use about 1/16 of a teaspoon. Keep it sealed in the freezer for maximum flavor retention.

Cacao Butter

Cacao Butter

Second only to vanilla bean, cacao butter is another flavor and nutrient must-have for me. It’s the pure fat of cacao beans and this is what they use to make white chocolate. Cacao butter gives a rich, gourmet scent and flavor to the coffee. It has the concentrated elements of chocolate that enhance your creativity and brain power.

The one I use every morning is BULLETPROOF® Upgraded Cacao Butter, hand harvested from a single source in South America.

Chocolate Powder

Chocolate Cocoa Powder

I add chocolate powder to my butter coffee to make it rich and dark. Good chocolate, like good coffee, has flavonoids and antioxidants that enhance brain and performance. Gauge the flavor, it can be rich and quite bitter. Start with about a teaspoon or less.

BULLETPROOF® Upgraded Chocolate Powder This one pictured above is from heirloom cacao beans.

Xylitol

Xyla North American Hardwood Birch Xylitol

My coffee has no sweetener, but my wife likes hers a bit sweet. This stuff of nature is the perfect solution if you want to be in ketosis yet want that rich sweetness in your coffee. This will not trigger your insulin response, unlike sugar. And it tastes naturally sweet, unlike stevia.

Xyla North American Hardwood Xylitol. The best type, pictured here, is made from North American birch trees. The cheaper brands are made from Chinese GMO corn. I recommend using one to two teaspoons per cup to start. It has about the same sweetness as regular cane sugar.

Building Blocks and Fuel

These ingredients can be added as needed for the different types of activities you do on any given day. Add these one at a time and observe whether you benefit from them.

Grass Fed Collagen

Grass Fed Hydrolyzed Collagen Protein Powder

Collagen is one of the building block of your tendons, skin, and hair. It is needed for repair of tissue after training, and makes your skin more vibrant when you provide yourself with enough. Unlike whey protein, which caused gas and bloating, collagen has been problem-free for my digestion. For these reasons it is great for strength training, tissue repair, and skin and hair boost.

BULLETPROOF® Upgraded Collagen Protein  Super fine-grade and from grass fed cows. It’s processed with enzymes rather than heat, which prevents damage of the proteins. I generally only add collagen on the day of, and up to three days after, a training session.

My wife, on the other hand, has it every morning in her butter coffee. She simply feels better and more energetic with some protein. Use at least one tablespoon.

Creatine

Creatine Monohydrate

I add a baseline dose of creatine every morning with my coffee. Without causing huge swelling of muscles, this simple nutrient has allowed me to maintain strength and muscle mass for longer periods of time between training sessions. It is one of the key supplements I use to increase longevity of strength. Creatine also boost brain function.

Now Foods creatine monohydrate  This brand has been my go to for years. No side effects, suggesting it is clean and pure. Use 1 teaspoon or 5 grams daily.

METHODS TO MAKE MAGIC

I’m laying this recipe out for first time dabblers in butter coffee. The way you make your coffee will affect how it feels, tastes, and energizes. Even for more veteran practitioners, small hacks can give you a better concoction. To have delicious butter coffee it must be three things: Hot, well-brewed, and well-blended. How you set up the ingredients and the order in which you prepare it can be the difference between a floating oil slick and a creamy concoction of joy.

Prepare Water First

Start a kettle on the stove before anything else, as you will need time to prepare the other ingredients and want the water hot when you’re ready to brew. If you’re using a normal coffee maker, get it all set up with beans and start brewing. Use spring or well water for the best flavor. Water has as much flavor and texture as any other ingredient that goes into coffee. Make your coffee with tap water and you’ll taste the tap.

For the Pour Over technique, prepare about a quarter cup more water than the amount of coffee you plan to make.

Prepare Blender

As the water heats, get all your ingredients into the blender. You will need one that holds at least four cups or one liter, because the liquid will expand like crazy when you blend it. I use the KitchenAid blender, which is not the highest-end thing out there, but works just fine for this purpose:

KitchenAid Blender Tangerine
My faithful blender

Note: The stronger the blender, the finer the foam. You can get an incredibly smooth concoction with the VitaMix Blender.

Brew the Coffee Into the Blender

You can brew your coffee however you choose. If all you have is the classic coffee maker, just use that for now. My all time favorite method of coffee brewing is the Pour Over technique. Coffee tastes the best when I make it this way, but a close second is the French press, and honestly after that it’s just the normal coffee maker. Hario Filter Cup Pour Over Brew Method

The Pour Over Technique

Hario v60 Dripper KettleHario Ceramic Filter Cup Paper FiltersHario Ceramic White Filter CupHario Hand Ceramic Coffee GrinderHamilton Beach Coffee Grinder

The pour over technique requires a kettle with a thin pouring spout, as well as a filter cup and filters. Here is how I brew pour over.

Gear:

 Method:

  1. Boil water in the dripper kettle and turn off heat.
  2. Grind coffee beans to slightly finer than medium granularity. Any finer and it will take forever to brew and you will get too much acid. This is how fine you want your grounds for pour over brewing:Single Source Ground Coffee Alto Mayo EstateYou can use an electric grinder like the one I have above or a hand grinder if you want to have more evenly ground beans. This takes a lot more time and effort though.
  3. Fold the crimped edge of a paper filter, open up the filter, and place into the ceramic cup.
  4. Wet the filter paper by pouring just enough hot water along the edges of the cup. This gets rid of the flavor of the paper.
  5. Dump the ground coffee into the filter paper.
  6. Starting from the center of the cup, slowly pour water in an outward spiral until you cover all the beans with water. The grounds will start to breathe and expand. Let the gas escape and as the grounds deflate, continue to pour in the same spiral manner until you have poured all the water. The pouring should take about 3-4 minutes total.

Brew directly into the blender to save time and keep your coffee hot. Here’s an honest picture of my set up, dirty dishes and all. I want to give you an idea of how you can brew directly into the blender. Note that with my blender in the dish rack, it allows me to brew at a more comfortable level than if the blender were up on the counter top:

CoffeeBrewingSetUp

Blend It

Once the coffee is brewed and in your blender with the other ingredients, place the lid on securely and cover the top with a dish towel. Hold down the towel over the lid tight while you blend it on the highest setting for 20 seconds.  Depending on the quality of your blender, the coffee may punish you if you don’t hold it down.

Blending Grass Fed Butter MCT Oil Coffee

Marvel at the creaminess.

Pouring Grass Fed Butter Coffee Into Mug

Store it

Keep the rest in a thermos and drink it through the morning.

Black Thermos Blue Zojirushi

These are my two favorite containers for coffee.

  • ThermosThe Thermos is larger and holds a full two cups of coffee, fairly hot through the day.
  • ZojirushiThe Zojirushi is smaller but keeps coffee radioactive hot the entire day.

Dosage

Up the dosage on the butter and MCT oil slightly after a week or two, if you can glean the benefits without having the runs. You can always lower amounts the next time if you don’t feel as good of an effect.

MCT

Don’t change the MCT dosage drastically. Try increasing by a teaspoon each week, making sure to observe the quality of focus. You don’t want to end up dizzy or give yourself digestive issues by taking too much in the beginning.

Butter

If you’re hungrier, add more butter. Try increments of one tablespoon. Use the minimum effective dose.

That is it. Try it in the morning, about an hour before a training session, or before any task that will take a lot of brain or body power. You’ll be restless the first few times if you don’t have a world or two to save.

I had butter coffee as fuel for a 370 lb. squat and 391 lb. deadlift at my first powerlifting meet, a 5k in under 23 minutes with no training, and the LA Downtown Ketchum Stair Climb, which was a stair climb to the top of a 76-story skyscraper, in 19 minutes. These are not Olympic numbers, but I did all this without needing tons of protein or carbs immediately before or after. I hope you find that reasonable amounts of healthy fat as a source of energy puts you on a different level from just pounding protein and carbs.

Let me know in the comments if you try this and how it goes for you! If I’ve made this concoction for you before, let others know how it tasted what it felt like to drink it. I think a lot of people are curious about what butter in coffee would be like, and they will be surprised by how good it can be if done right.

Live powerfully,

Steve

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Copyright © 2016 Steve Ko, All rights reserved. Photos and articles are created by me, unless otherwise stated and credited.