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

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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The Butter Coffee Dip

No, not something for dunking your donut.

The Dip. This is the term used by Seth Godin to describe the valley of hardship you must cross to reach the promised land of whatever endeavor you start. Every good result, beneficial enterprise, and upgrade in life involves some form of a dip. I’ll use the word plainly, without emphasis, moving forward.

Stop: This article is not for the sensitive or faint of heart. It’s meant to help you determine whether you’ve got the resources to be able to adapt to fat using butter coffee. There’s a bit of explicit and abrasive content here. And it’s long. It’s meant to challenge you. If you’re ready for it, please proceed. Otherwise save yourself some grief and leave this page – hopefully for another day.

The dip that I describe here is the barrier to using butter coffee for fuel. It involves the challenge that lies between you and proper fat utilization for energy and wellness. If you want to be ketogenic, or be able to primarily utilize fats for energy, you will come to this dip and be forced to reckon with your current metabolic tendencies. Butter coffee is an excellent gateway tool to optimal fat metabolism if you love coffee.

The rewards are great. If you have ever fasted, or had to skip breakfast to do something first thing in the morning, you may have felt a type of euphoria before finally eating. High focus, light mood, ease of effort, and creative outpour. Some people fast regularly for these benefits.

There is a way to access this “mode of operation”, let’s call it, without the hunger. There is a way to have it for a long period of time. Every day. And for the rest of your life. Once you get past the dip.

For some this will be easy. My own adaptation was fairly simple, as well as that of other people I’ve spoken to. Anecdotally, these “lucky” people are under 40, have no major health issues like obesity, diabetes, hypertension, or organ dysfunction, and are physically active or relatively fit. You may not agree with the term lucky if you are within this group. Regardless, these are attributes I have seen that make the dip shorter or less troublesome.

I have seen others struggle with the dip more than I have. Much more. The type of person I have seen struggle to maintain ketosis are over 40, have some health issues like obesity, diabetes, or metabolic dysfunctions, and generally are not as lean or muscular as the first group. However, I have seen a few examples of people in this category of mine who made it through the dip, regularly drink butter coffee, and enjoy the benefits of ketosis.

Many people I’ve talked to, in both categories, had decided to discontinue their efforts toward ketosis because the struggles did not justify the goal. There are definitely people of the first category who did not make it through the dip.

Don’t take this as a scientific grouping of people who will and won’t benefit from fat adaptation or butter coffee. Argue all you want about this. This is my narrow, limited experience with people. Whatever your current physiology and life circumstance, I believe you have the chance to enter a new realm of wellness. And I believe it is most likely through a transition of diet that relies on carbohydrates to one that is more strongly based on fats.

I will apply an insight from a field outside of medicine and health to the task of overcoming the dip here. I heard this from a conversation between Tony Robbins, master life coach, and Tim Ferriss, the human guinea pig. It is an insight from a plastic surgeon, one who’s created more attractive looks for women by minuscule adjustments to their faces. This surgeon lives by the practice that a mere two millimeters of adjustment can make all the difference. Most people are just within one or two tiny millimeters from being irresistibly beautiful.

Take this with a grain of sea salt. I know the general feel about plastic surgery, and I understand how this comes off. However, I look at the core lesson. A tiny distance separates me from accomplishing things I feel are impossible.

This can be expanded to wellness. The idea that for most people, the prize of a healthy body and mind awaits just a few more steps from where they’ve stopped. Just a couple of tiny steps from the point of utter pain, suffering, or misery. I believe that for most of humanity, for most of the endeavors that have been attempted, this is true. Wellness on an individual level is not exempt. Here, I address a very small endeavor that has slipped past many because of the tiny adjustments that need to be made before reaching the rewards.

Before you fully enjoy the benefits of butter coffee and other good fat in your diet, you will come to a few barriers to pass. They were well worth my time and effort to overcome, and so I share this with you. I urge you to read these elements of the dip that I encountered in the past five years to adjust myself to this superior energy source. I welcome you to join me in enjoyment of ketosis, higher focus, and overall improved wellness. But only after accepting the reality of what you must surpass to get here.

First

You will need to move through the fear that grips most people.

  • It’s partly the fear of eating fat. Simple. Although you might eat animal fat already, the social mores against butter, lard, and other forms of fat are strong. People around you will stare, ask hard questions, and flat out make fun of you. I’m talking about people you work with, play with, and love. By starting this experiment of wellness, you are entering a world of fat consumption. You will be harassed. You must embrace this to proceed through to the other side. My most effective quote for dealing with this: “Fuck’em all”. In gentler terms, I didn’t deal. I simply looked ahead and kept moving.
  • There’s also the fear of taking control. You are tackling this big aspect of your life called wellness. If you are afraid of actively making changes to improve your wellness, you are not alone. It sucks to try something you thought was good for you and find it was a waste of time, money, and attention. It’s also embarrassing when your friends and family find out and they tell you that you shouldn’t have done that. So, you’ll need to accept this fear and move through it. You will need to accept responsibility for your wellness. Whether you suffer or not is in large part a result of your own daily doing. To be well, you must decide to do. Know that it only seems harder to be healthy. The reality is that it takes just as much effort to eat candy as it does to eat grass fed butter. You put either in your mouth and swallow. Eaten. The hard part is all the intangible stuff surrounding the butter. Fear. Accept and move through it. As a hack to get there faster, may I suggest meditation.

Second

You will need to adapt to fat. This means your body will need to physiologically learn to effectively absorb nutrition from fat. This takes several days to weeks for some people, maybe more if you are not in the habit of eating a lot of fat. Keep your regular meals at first. Have just a cup of this coffee beverage with breakfast, or an hour before training. Eat “normally” otherwise. Feel it out.

  • Do you feel dizzy? This is a sign that you had too much MCT oil and your brain is in overdrive. Reduce MCT oil.
  • Is your stool wetter or more sour than usual? This is a sign that you are not able to digest as much as you ate. Reduce butter until stool is solid and smooth.
  • Did you get “cold diarrhea”? This is the classic sign of too much MCT oil for your system. Your body is trying to rid itself of excess nutrition. You aren’t ready for however much you took. Reduce MCT oil.
  • Did you get hungry within the next few hours of drinking the coffee? This is a sign that you are not able to optimally utilize fat for energy. Eat other food with the coffee, enough to satiate, not to the point that you are bursting and too full. Adjust the amount of food as hunger levels change through time. Balance the amount of butter in your coffee with the amount of food you eat. More butter, less other food.
  • UNLESS you went through a lot of stress the previous day. If you trained strength or exercised, if you had an emotionally difficult episode like a high stakes meeting or a fight, if you did not sleep enough, or if you had some other taxing situation the previous day, you naturally need more nutrition the next morning. Go with your gut feeling in the morning – literally. If you are hungrier than usual, add more butter than usual. Test the degree and duration of satiety.
  • Did your cravings come back? Distinguish cravings from hunger. Cravings are mostly in the mind, but they stem from a lack of significant nutrients. There’s an interaction between brain and gut that tells you you’re hungry or full. This goes back to amount of butter, adapting to fat utilization, and slowly replacing “food” with good fats. Slowly reduce the instinct to reach for sugary, starchy, processed, “fake” foods. No candy, ever. Seek instead “real” foods, incorporating good fats, green leafy veggies, and rice over bread into your meals. Cravings only grow as much as you feed them. Remember, address your brain.

Third

You will spend a lot of time making this every day. It also takes a long time to clean up. One of the greatest hurdles in making butter coffee is making butter coffee. It usually takes me a full 15 to 20 minutes to finish making mine. This includes heating the water, adding all the ingredients, blending, and pouring it out. You will have to make time. This means that other things will get pushed or omitted from your start-of-day schedule. If it’s Candy Crush, good riddance. If it’s meditation, perhaps you’ll want to plan more carefully. Also, don’t forget cleaning time. You’ll have a dirty and greasy blender, knife, measuring spoons, and coffee-making gear to reckon with. If you don’t tolerate dirty dishes in the sink all day, you will have to figure in the cleaning time.

Fourth

You will need to adjust and test the ingredients of butter coffee to suit you. You must find the best possible quality of ingredients within your means. Cleanliness of the coffee, source of butter and MCT oil, and quality of water are examples of components that affect your wellness. Do not disregard any symptom, do not diminish the value of any single ingredient, and pay attention to adjustments that you make.

Obtaining quality ingredients is one of the most difficult things in the dip. It is both “expensive” and hard to find some of these things, depending on where you live and how much money you can use. But know that this cost can undermine the cost of breakfast, going out for lunch, snacks and candies, and “healthcare” from complications related to your body running primarily on sugar.

Do your best. Compromise on ingredient quality only with full expectation of compromised results. The beginning is often exciting, with the heightened capabilities you feel from the first cup. The dip will require you to make adjustments and will stop most people from getting past the initial highs.

  • Did you get the jitters or a headache? Low coffee bean quality, cheap stuff, and blends are more likely to contain mold contamination, be overcooked, or not fresh. Coffee is a naturally enhancing food. There are a lot of qualities that aren’t identified. Much of the benefits from coffee are lost through these subpar characteristics.
    • Aim for single source or single estate or single origin. This means the beans are grown and processed in one place. The time and attention to the beans is more focused and you will get cleaner product.
    • Dark roasts risk overcooking the beans. If you “like” uber smoky coffee, carefully examine your symptoms. Overcooking coffee can damage the fats and the beneficial elements within the beans. Big name brands usually are careless about this process. Look for brands who pay attention to the roasting process, who talk about it and highlight it.
  • Did you get acne? I am prone to acne. Any bad fats I eat result in different types of acne. Some cause the small bumpy skin on my forehead, others cause large zits deep in the skin, and still others cause the smaller white fat pustules. Now, assuming you are avoiding fried foods from outside home, sugar, and vegetable or subpar animal fats, check your ingredients for the following:
    • Butter. Is it really grass fed cow butter? Research and get a clear answer. Grain fed cows produce fat that is not clean. You might as well be eating margarine. If you cannot find a clear answer, ditch and move on. I would avoid it altogether if I get noticeable acne.
    • MCT oil. Where are the coconuts or palm oil from? Thailand is usually the best source from my experience. The processing also matters, and some companies do not have control over that. Does the product you are using have that level of quality guarantee?
    • Powders. Chocolate, vanilla, cacao butter, cinnamon, collagen. Whatever it is, is it sourced from identifiable places? Or blended from multiple locations? Remember that blends involve extra storage and shipping times, unaccountable processes, and reduced integrity.
  • Is your coffee flat or greasy? Follow the instructions I laid out, verbatim, for making the beverage. Check your timing, making sure to keep things hot and blending fast and long enough for good emulsification.

Fifth

You will need to find the goldilocks amounts of nutrition, the golden timing, and fine tune the quality of your results.
  • Hunger will come sooner or later. The more fat-adapted you are, as they say, the more energy you can obtain from butter coffee and the longer you can perform without eating. Adjust amounts of butter to see how much you need for proper energy. You don’t want to be faint later in the day, and you don’t want to physically deteriorate. I can last ten or more hours on butter coffee if I must. Ideally, I eat around hour eight. Remember, I have been doing this for years. My body is adapted. In the beginning, and for a very long time, you will not be. Prepare to experiment!
  • Find the ideal time for this drink. I like to have my coffee first thing in the morning. Sometimes I can sit all morning and work and drink all my coffee within a couple hours. Other days I have to go somewhere far and will sip while I drive, over a longer period of time. Lately I’ve had to walk the dogs at my mom’s place, and I find that doing this first thing (yes, before my coffee) is most beneficial for every creature. It hasn’t killed me. I have plenty of energy first thing in the morning without any nutrition added, so I am sticking to this schedule. You are different from me. Find your ideal timing for coffee.

Sixth

You can’t avoid discipline. There is no way around this in the dip. You simply must stick to your goal. You must regularly work to make butter coffee right for you and to become fat adapted. Let me end this long article with a long quote by Jim Collins from his excellent book, Great By Choice:

“Discipline, in essence, is consistency of action – consistency with values, consistency with long-term goals, consistency with performance standards, consistency of method, consistency over time. Discipline is not the same as regimentation. Discipline is not the same as measurement. Discipline is not the same as hierarchical obedience or adherence to bureaucratic rules. True discipline requires the independence of mind to reject pressures to conform in ways incompatible with values, performance standards, and long-term aspirations… the only legitimate form of discipline is self-discipline, having the inner will to do whatever it takes to create a great outcome, no matter how difficult.”

I told you it was long. Now make a decision.

Live powerfully,

Steve

If you need more information or guidance from my experience, please contact me by email. I have limited availability for consultation. If you have questions or comments for other readers, please leave them in the comment section of this post.

 


 

Collins, Jim. Great By Choice (2011)

The Brilliant Beast Blog Daily

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

Backpacking with grass fed butter in Southeast Asia

Coffee and grass fed butter have been my staple morning diet for the past four years. It continues to be my go to while I’m traveling through Southeast Asia. I plan to have it every day as much as I can. There’s no better way to stay lean, dense, and energetic than with healthy fat to start the day.

It’s much easier and nicer to have butter coffee at home: beans pulverized by a hefty burr grinder, stove top boiled water in my Hario kettle, and brewed over a ceramic pour over cup on a nice wide countertop. Butter coffee that’s blended at home in a high tech appliance like VitaMix can’t be beat. The drink is foamy, creamy, and just heavenly. The ingredients, like chocolate powder and vanilla bean, mesh better with the coffee and butter. It comes out like a dessert. But on the road, I don’t have such luxury.What I do have is a 24-oz. Thermos, a handheld coffee bean grinder, and a small pack of all my ingredients in ziplocked bags. I did allow myself the weighty luxury of my Hario dripper kettle, to store my powders and to have a vessel for hot water. And I just couldn’t let it go.

The trickiest things about butter coffee on the road are getting and keeping grass fed butter. In Southeast Asia a lot of quality butter comes from Australia and New Zealand. Anchor and Allowrie were two I’ve used so far. Small towns rarely have these available, so I’ve had to shop in the busier areas for it. It hasn’t been a great problem, except in Railay Beach where I missed my chance to get some in Ao Nang during an excursion. I was fortunate enough to have met a French chef at a nice hotel restaurant, who gave me a stick of precious unsalted French butter. I’m still living off of that, three days later. So grateful to that man.

That’s another thing; on top of finding grass fed butter, I need the unsalted product to make my coffee. Surprisingly, in Southeast Asia it’s pretty easy to find unsalted butter in most medium-sized grocery stores. Hero and Coco markets in Indonesia, and Makro in Thailand have been stocked when I went.

Keeping butter fresh and solid as a backpacker is the other fun problem. It’s regularly between 80 and 100 degrees Fahrenheit outside, even at night. So when I move from one locale to the next, it’s best not to have leftover butter. I time my butter shopping for the beginnings of my stay in one place, so that I can have access to a fridge while I have it. And if I have a bit left over on the day I leave, I dump it all into my Thermos with other ingredients, sans coffee. I can then pack, keeping the Thermos accessible, and find good coffee shop later to add to the Thermos. Shake and serve.

The more difficult scenario is having a lot of butter left on the day I need to get on a bus, plane, or boat for a long trip. It does happen, for various reasons. I have been bringing a small, rectangular tupperware lent to me by my mother-in-law to store butter while on the move. The day before, I freeze the remaining butter if possible. I wrap plastic over the original wrapping, put it in a ziplock, and then in the tupperware. It’s not good to have the fat in direct contact with plastic, so I keep the original wrap on it. Plastic will degrade when in contact with fat.

I keep the butter in my day pack, or a separate bag from my pack. It goes on board with me on flights. This hasn’t been an issue at all. Packing butter into a check in bag risks the bag being left out in the sun during cargo loading. Think popcorn butter. Big mistake if you don’t have a nice glass container without wrappings. While backpacking, it hasn’t been an option for me.

The first thing we always do upon check in at our next stay is unpack and throw the butter into the fridge. Most places I’ve stayed have had freezers, fortunately. One time in Bali we had the butter kept in the inn’s kitchen freezer. It worked without any issues for the four nights we were there. A good way to interact with the staff, too. A regular fridge will suffice as well. However, plan to finish the butter before leaving, as it’s risky to bring butter that’s not frozen on long rides in the tropical heat.

One last thing about butter coffee: remember the water. You can’t make coffee without water, and it’s not fun getting drinking water from the store first thing in the morning. In this region, tap is not the best option. Even when boiled, it’s a risk for health.

When all else fails, and you can’t find butter, and you can’t make coffee? Go without. Better to intermittent fast and eat a late lunch than to eat a heavy touristy breakfast. With that being said, I have trouble passing up eggs, bacon, and pastries every once in a while. I know the consequences and have to deal with them, though. To each their own.

Live powerfully,

Steve