The beauty of oxtail, an easy training session, and why goals matter

The other day I made some simple stew out of grass fed oxtail from Alderspring Ranch. Oxtail is just the cow’s tail. If you haven’t tried it, you must. The beautiful thing about oxtail is that it is simultaneously fatty, tendonous, and meaty. It’s perfect.

It can be made with minimal ingredients – salt and pepper are enough, salt alone makes it delicious. I wish I took a photo of the dish, but I didn’t, and thus it’s not on Instagram. The hard part about making oxtail is the time. It takes about two hours to cook it down to the proper tenderness. Put the tail in a heavy lidded pot with water covering about three quarters of it, add seasonings, bring to a boil, then reduce to a low boil or simmer. Wait one and half to two hours, until it’s falling off the bone. Simple.

The broth alone is to die for. If you’re eating grass fed oxtail, you have the most essential food in front of you. Good fats, collagen, and meat packed with micronutrients. Try it with white rice and a veggie dish, like broccoli or collard greens.

I had to temper my training load today. Woke up earlier than I wanted, and didn’t feel great. I think I’m getting over a little bug that’s going around. I took about 12-15 grams of vitamin C the day before and shook off the cough, but woke in the morning feeling a bit tired still.

So I did the usual warmup, five sets of goblet squats, hip bridges, and halos, and then started with two handed swings. I used the same weight, 24kg, as I wanted to see if I could handle it before moving down to 16kg. The first few reps were a bit of a shock, as my mind was really not engaged. I focused on making powerful contractions of my glutes and belly, and things got better. I proceeded to do a couple of two hand sets, then finished with one hand swings. I was working on maximal hip thrust, actively pulling with my lats on the down swings, and keeping the shoulders squared on the one hand swings.

Getups felt fine with the 24kg. I’m consistently doing ten sets under ten minutes, meaning I am ready to move up to the 32kg kettlebell. I’m waiting to establish a stable income before purchasing one, though. They are usually over $100. The time will come, so for now I am mastering the 24kg.

Goals matter because goals drive us. If you ask me, no physical training should take place without first thinking about the goal. It’s really easy to start something and then find that it’s not worth it. That’s because the effort to go to the gym, eat differently, and the feeling of being tired is hard to justify when you’re not getting closer to or hitting a target.

The type of goals I look for are long term. Losing ten or twenty pounds is a great goal. For how long? If this is something you would like to do for the rest of your life, we can start talking about how to do that. Then everything else makes sense. The struggle becomes meaningful, and more likely than not, the struggle lessens when the goal is long term.

I’m currently working on accomplishing the Simple goal of Kettlebell Simpler and Sinister. I know, I keep talking about this kettlebell stuff. The thing is, it’s what works for me now. Going to a gym is not feasible for me. Driving there and back, monthly fees, too many people, and not being able to train barefoot just aren’t worth it at the moment. Sure, there will be a day when I get back to deadlifts and squats.

With my goal in mind, I have a thing to train toward. If I get better at swings and getups with the 24kg, I know I can eventually take up the 32kg. I know what I need to eat, and how much, and what not to eat, to be able to recover and feel good enough to train again the next day.

This is a long term goal. I’m not going to get there in a few weeks, or even months. I’ve been going at it for almost five months now, and I probably have about the same amount of time before I get close. I’m not sure though. I do know that I will get there.

Whatever your goals are, they are good. They are right, they’re what you want, they’re worthy of achieving. Think deeply on them, believe in them, and commit yourself to achieving those goals.

Daily routines get you there. Pick things that are doable. Exercises that don’t exhaust you. Meals you can cook without a bunch of trouble. Things that don’t add more stress. But do this with your goal in mind. And just keep doing them.

Live powerfully,

Steve

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

Pumpkin Eggnog Butter Coffee

Horizons ripen to gold and burgundy as summer breathes its last breath. In this regal setting mornings and evenings lengthen. The hottest part of the day is squeezed down to a short hour. The cooling air makes dogs lift their heads higher. New scents drift past and the year turns a page.

I get this revived feeling of adventure in the autumn. It’s a time of preparation, planning for the cold ahead. A reality check after summer’s dreamy heat. It’s easier to work hard when it’s no longer so hot. There’s lots of possibility in the atmosphere. Lots of planning to close the year, and excitement to start a new one.

I’m going to try something new with my butter coffee recipe. It’s fall and there’s a big fat craze over Starbucks’ pumpkin spice latte. It’s a tasty treat for sure. I remember cold days in college that were warmed up by this beverage. Full credit to Starbucks for the feels, but not for the nutritional value.

Let me show you how to make it for the autumn morning: a drink that’s fat burning, high focus and high energy, and gives you that cozy feeling of leaves turning red.

I need to give you a disclaimer first: I haven’t tried it yet. The only reason is I need to do a bit of shopping for some ingredients. I know, this is different. I never throw things your way that I haven’t tried and loved first.

However, based on my experience with, and research into, all of these ingredients, I am certain they won’t fudge my morning dietary values –  focus and long lasting energy. Here goes.

Pumpkin eggnog butter coffee: the no sugar morning fat burner beverage for fall.

Ingredients

Recipe

  1. Boil two cups clean water
  2. While water is boiling, add these to a large blender:
  • Kerrygold butter
  • MCT oil
  • Eggs
  • pumpkin flavor extract
  • nutmeg
  • cinnamon
  • xylitol
  1. Water should be hot now. Brew coffee into the blender. If using a French press, pour coffee into blender when ready.
  2. Secure lid on blender, hold down the top with a towel, and blend on highest setting for 20 seconds. Pour out a little at a time between mugs to evenly distribute foam. If you want to share, that is.

The Power of this Beverage

Regular butter coffee, briefly:

  • No sugar means no major insulin response in the morning. Leaves your energy and focus high, making you ready to kick the day in the butt (tiny amount of carbs in xylitol shouldn’t cause insulin response).
  • Good fats from grass fed cows and coconut derived MCT oil give you healthy building blocks and super clean fuel.
  • Clean coffee gives you jitter-free alertness and creativity

Egg Yolks

  • CLA – good fat
  • Vitamins
  • The protein in the yolks will trigger an insulin response, although not nearly as much as sugar or carbs. Test for optimal focus. If you don’t need a killer morning, don’t worry about this.

Nutmeg

  • manganese – helps blood clotting, Ca absorption, blood sugar regulation, and formation of tissue, bone, sex hormones
  • copper
  • magnesium
  • multiple antioxidants and essential oils
  • potassium
  • zinc
  • iron
  • B vitamins
  • Vitamin A and C

Butter coffee is no joke. Use it wisely. Don’t eat too much food while drinking it. You’ll get too full and ruin the effect of razor focus. Some of you may want to eat a little bit. Try eggs, bacon, avocado. Adjust to your needs.

You can have it all at once while reading or journaling in the morning. Or you can sip it over a couple of hours at work. Do what suits you best. The brain fuel should hit in the first few minutes.

Live powerfully,

Steve

The Brilliant Beast Blog Daily


Mercola, Joseph 2016. http://foodfacts.mercola.com/nutmeg.html

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How To Keep Butter Coffee Hot

The best butter coffee is hot, creamy, and well blended.

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To make it hot, you have to blend it when hot. Hot coffee will emulsify better with butter. So it has to be steaming from start to finish. It just won’t turn out well if the coffee cools down by the time you blend in the butter. The key is timing.

I had the chance to cruise up to San Francisco the other day. Sun was shining, the air was crisp, and Gary Vaynerchuk was hammering home some life lessons through the speakers. Best of all, the butter coffee we sipped was creamy, hot, and reviving.

Way back, my first few tries at butter coffee didn’t turn out so well. I was adding all of my ingredients after I brewed the coffee. I had to cut butter, scoop powders, and measure out the MCT oil. Sometimes I would forget the night before to take out a new stick of butter from the freezer to defrost. That meant I had to wait for it to soften up enough to cut.

By the time I was ready to blend, the coffee had cooled quite a bit. I didn’t get nice and hot, smooth butter coffee. It became a lava lamp after a few minutes. Not tasty.

Eventually, I turned the process around. I got all the ingredients into the blender before brewing the coffee. Even better, I took care of the ingredients while the water was boiling. It made all the difference.

When I was done putting in the chocolate powder, vanilla bean, MCT oil, and grass fed butter, the water was hot and ready for brewing. And once the coffee was brewed, I got straight to the blending. It came out steaming, foamy, and satisfying every time.

Pour Over

I use a Hario dripper for pour over brewing. I set the filter cup on top of the opening in my blender lid, so the coffee drips down right into the ingredients. It’s a good way to melt and dissolve everything too. You can go through these detailed steps on brewing butter coffee.

French Press

Using the French press is a little trickier. If it takes a while for you to add all your ingredients, you may want to heat water and brew at the after it’s all ready. I found it was possible to start the water, start adding the ingredients, and then add the hot water to the French press when it was boiled. The last four to five minutes of brewing time were enough to finish up the ingredients.

Coffee Maker

If you’re using a coffee maker, it’s still better to get the ingredients into the blender while it’s brewing. You’ll have enough time before the coffee’s ready, and then pour the brewed coffee into the ingredients to blend.

Whichever way, figure out how to keep your process hot and concise. Cruise through your city with nothing but the best, creamiest, most satisfying butter coffee in your mug. Let me know if you try one of these or another method, and how it goes.

Live powerfully,

Steve

The Brilliant Beast Blog Daily

The Perfect Boiled Egg

Is not boiled. It’s steamed, actually.

Plenty of egg yolks make you healthy and happy. But only if they’re done right. Overcook them, to where they get dried and powdery, and you get the opposite. Inflammation and unhappiness.

The surest way to get the right yolk is steaming. You need a steamer basket for the best results, from my experience. Put the basket in the smallest pot that will fit it. Fill the pot with water up to the bottom of the steamer basket. Cover and turn the heat on high, leaving the eggs out.

When it starts to boil, which you can tell by the steam coming out, get your eggs ready near the pot. Open the lid and gently place the eggs onto the steamer basket. It’s gonna be hot in there, so use a spoon or something to place the eggs. If you’re quick you can just nimbly place with your hands, but beware of burning yourself. Do this all very quickly, within a few seconds. Steam cooks fast and you’ll get different yolks if you take too long.

Cover and start a timer for seven minutes. As soon as the timer goes off, turn off the heat and remove the pot from the stove. Fill it with cold water up to the top, pour out, and fill again with cold water. The eggs will not crack. Leave the eggs in the water to cool. You can take the steamer out if you want. Watch out because it can be very hot still.

Don’t freak out about the cooling part. As long as you turn off the stove right away, you can delay the draining and cooling part. It wont make a huge difference. The key is keeping the eggs out of the boiling water, and timing the steam.

To peel, start with the fatter end. Gently smash where the air pocket is, and start to peel from there. Enjoy with lots of sea salt.

Live powerfully,

Steve

Fatten up your nutritional knowledge.

The nutrients in egg yolks and why cholesterol is good for you.

Reasons to stop avoiding salt, and why we should eat natural salt.

Saturated fat doesn’t cause heart disease and it’s good for you.

NL 102 Perfect Egg Yolk The Brilliant Beast Blog.jpg

The Brilliant Beast Blog Daily

Butter Coffee Tweaks

Brilliant Friends,

The Bulletproof Executive, Dave Asprey, recommends that men eat eight to ten tablespoons, and women six to eight tablespoons, of fat per day. Or, about 50% of calories from fat.

That seems like a lot.

It probably sounds psycho to most people. But not to us, who know how important fat is for cell membrane construction and function, hormone production and balance, and energy and focus.

Between my morning coffee and dinner, I eat about seven to eight tablespoons of butter, plus other fats from meat, coconut oil, etc. to satiety. That looks like around nine tablespoons for me. So, Asprey may have a good number.

But it’s not like I went from a “normal diet” to nine tbsp of fat in a day, or even a week, or even months. Over the course of the first year that I started to drink butter coffee, I gradually went from two tablespoons to four to six. I just went by feel.

How hungry, how tired, how sore was I from the previous day? How did it make me feel to blend in more or less butter in my coffee? Was I going to have a long day, an emotionally difficult or demanding schedule, or a big training session?

Butter coffee has been the start of my nutrition and daily ritual almost every single day for the past four years. Getting good fat, lots of it, changed my life in every critical aspect I can imagine. My mood, my focus, my strength have all fundamentally changed because of it. Eating this way is something that I’ll perpetuate for the rest of my life.

I don’t say this to brag. And I’m not saying you should be eating nine tablespoons of fat tomorrow. I do want you to know it was a journey of trial and error before I got it just right, to my liking and to the best performance enhancement for me. If you get it down in one try, more awesome.

Either way, getting that much good fat through each day is hard enough. Butter coffee is one of those incredible life hacks that can get you there. It’s also a hard one to make a regular part of life. Understandably so.

Portability, Butteriness

It’s hard to make it to go. The coffee cools, the butter congeals, and you end up with a lava lamp by the time you get to work.

Three things.

First, make it quick. Once your water’s hot enough, brew the coffee immediately and promptly blend everything, then pour it into the thermos as soon as the coffee is blended. No delays, screw on the tops, keep the heat.

Second, blend it for a full twenty seconds. That means if the second hand on the clock is at 12, you blend until it’s at 4. This breaks the fats down better and the coffee stays in tact longer.

Third, get a good thermos. I use Thermos. Also Zojirushi.

Butter based on feel

You don’t have to stick with a specific amount. Two tablespoons for two cups of coffee is a good starting point. After a while, your body adjusts to digesting fat and can probably handle more of it. Try more to get it creamier, if you dare.

Caveat: there is a limit to how much butter a certain amount of coffee will hold. A couple of days ago I plopped eight tablespoons into a liter of coffee. The fat started to stick to the sides of my mug. Not a bad thing, though. I just drank it faster!

Really, you can add more if needed. When you feel drained from the training session the day before, a mighty dose of fat can revamp your energy and aid in the recovery process.

Brew by the clock

Get the coffee acidity just right by playing around with how long you’re allowing your beans to steep, and how hot the water is. I don’t settle for overdone coffee. It upsets my stomach and makes me weak. Find the sweetest setting for the coffee that tastes right and feels awesome. I set the kitchen timer to three minutes for my French Press, so I don’t forget it in the midst of measuring out my powders like a mad scientist.

Increase MCT oil by increments

Now here’s where you want to be more delicate. Make adjustments incrementally. I mean a half or quarter teaspoon at a time. Other than inspiring you to excrete immediately if you have too much, MCT’s in excess can get you in a sort of brain overdrive. When I skipped from one teaspoon to one tablespoon, I got the runs and felt slightly dizzy for a couple hours.

With that being said, it is amazing fuel for your brain and the rest of your body. Sugar is not the only fuel source for your brain! C-8 and C-10 fatty acids (MCT’s) get converted into ketones and work like jet fuel. It’s the same metabolic process as when you are in fasting, when your body starts to use it’s fat reserve as energy.

You can also tinker with the type of MCT. There are C-8 isolated oils out there, which are most easily used by the brain. I’ve been using this form for a couple of years now and it is quite intense, and much more direct than regular MCT (C-8 and C-10 combined). I take just under a tablespoon of C-8 oil and I feel great.

Find your sweet spot!

I love talking with friends about how to make butter coffee better. It’s one of my favorite topics. So if there’s anything you’re wondering about for making butter coffee, just let me know. I’m more than willing to help you figure it out.

To powerful living,

Steve

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Make Real Food the Easiest Option This Week

You can keep telling yourself, your partner, your friends, that you will eat well and diet and get healthier, but you’re only as good as your most tired, stressed out day.

What I mean is on that one day that things were especially rough at work, someone was rude to you, or you had to get things done and got home late, how prepared are you to create a wholesome meal?

Do you have fresh ingredients in the fridge? Do you know what you will cook? Is it easy enough for you to do in your frazzled state?

Not sure what you would do, but given the option, I would pop off the cork of my wine bottle and bust out the chips and guac. Or the dessert from the night before, if say there had been a birthday or a night out with friends. And then wake up three hours later in a dazed brain fog.

We’re creatures of habit. We do the easiest thing when we’re tired. And it’s often the most comfortable or habitual thing.

But if I’m prepared for my weakest moments, and have the fresh veggies in the fridge, and the meat defrosted, and the herbs and spices available, I can utilize a go-to recipe and just fall into the rhythmic therapy of cooking.

Here are things to consider to make excellent nutrition the (eventual) easiest option:

Determine your sources and do not waver from them.
  1. Pick one place you want to get your fresh produce.
  2. Pick one place you want to get your meat.
  3. Pick one place you get dry goods. Rice, noodles, salts, etc.
  4. Pick one place you get your water. If you don’t agree with tap, that is.
When is the best time for you to get your groceries?
  1. Pick one day and time of the week.
  2. When you have just eaten or are not hungry.
  3. Earlier in the day rather than later (decision fatigue will kick in and you will be more likely to opt for habitual choices when tired).
What are your basic meal components?
  1. Pick two to three meals that are reasonably easy for you to create using set combinations of the below items. I sometimes actually bag all ingredients for one recipe together, minus the meat, to make it simple.
    1. Veggies
    2. Starch
    3. Meat
    4. Fat for cooking
    5. Herbs and Spices
  2. Examples of my go-to meals and cooking hacks.
  3. Plan for leftovers. This eliminates a couple of nights of cooking, and you can heat up leftovers on the stove in a pot with a little water. If you’re a freak about not using microwaves, like me.

    Vintage 20th century "microwave" serving as a stand for ice cream maker and cold brew bottle.
    Vintage 20th century “microwave” serving as a stand for ice cream maker and cold brew bottle.

Look, you will fail at this here and there. I think that much is obvious, from what we’ve seen of ourselves thus far in life. So if you go out to get a burger, get the cheeseburger and the fries. If it’s not going to be the highest quality in terms of nutrition, it might as well taste damned good.

The key is to minimize failure by maximizing preparation. If it’s the only thing you do on a Sunday, get to that farmer’s market. Get your veggies for the week, write out two meal plans, and execute when the time comes.

To powerful living,

Steve

 

 

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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.