 So I just got back from dropping my kids at school and this morning for breakfast. I'm having a bulletproof coffee now a Lot of people have asked me I've been doing bulletproof coffee for a number of years now A lot of people ask me over the years why and how I do a bulletproof coffee and Recently I wrote a big piece on bike chaser about fasting and in that piece I talk about the bulletproof coffee and I've had a lot of people reach out to me again about How why etc so this morning I'll link to that article as well below this one If you're interested this morning. I thought I would show you how I make a bulletproof coffee and Why I make it so everything set up in the kitchen Let's go perhaps before we go deep into how I make it and the benefits just quickly explain what bulletproof coffee is It's an invention from a guy called David Asprey He's a entrepreneurial guy out of the United States and he's very much focused on the health and more-being sector And he created this thing called bulletproof coffee, which is essentially black coffee with butter It's a grass-fed butter and MCT oil, which is an extract from coconut and Basically creating this high fat coffee and you have it in the morning And there's a myriad of different benefits that people can get out of it But what I wanted to do is explain to you how I make it because I actually make it a little bit different To the way David Asprey makes it based off my own body how I felt from the butter in particular I actually use this coconut cream instead of butter and that was advised to me by a very well-regarded health practitioner Helen Patterin based out of Sydney and also the benefits that I get out of it as somebody who trains quite heavily I'm a cyclist, so I guess the you know benefits from an athlete's perspective. That's what I really want to dig into so First of all, why do I personally do it? There are three main reasons why I personally do it number one is I do it to just give my body a rest. There's a lot of Interest these days in fasting intermittent fasting. So a good intermittent fast would be 16-8 so you're giving yourself 16 hours of rest and 8 hours you're eating So say if you finish eating at 7 or 8 p.m. In the evening and then you go through to noon or 1 o'clock The following day that's considered an intermittent fast Now does the bulletproof coffee in the morning say that it isn't a true intermittent fast? Maybe but it's it's just a little bit of liquid and I'm addicted to coffee I can't get by without it and doing this enables me to have my coffee fixed But also enables me to have that intermittent fast now 30% of your daily energy is spent on consuming food So you take away one of those meals So let's just say maybe on a day where you do a bulletproof you're doing 20% of your daily energy is on burning food So you're saving yourself 10% and that gives your body more of a chance to have a rest Recover better get rid of toxicity, etc. So that's the first reason the second reason is that it helps to reduce blood sugar and Manage your insulin levels. So a lot of us have become reliant on carbohydrates You tend to spike your insulin and you're you're going through ups and downs through the whole day and a lot of people That do eat a lot of carbohydrates snack a lot as well. So when you're having this coffee It's full of fat and you're teaching your body to use fat as a energy source a primary energy source as opposed to carbohydrate and What your body does is it turns fat into a ketone and you use ketone as energy and the ketone is a much more efficient way a lot of people say of Burning energy and the way your body utilizes and the way your body operates You become less reliant on eating and having that carbohydrate spike to basically get yourself through the day And as a result you sort of tend to snack less as well And you're more efficient with the way you burn fuel and the third is weight loss So I've found with the bulletproof doing it particularly in the off-season where I'm I'll do it two or three times a week You're basically removing two or three meals from your weekly diet my Off-season weight used to be around 82 kilos, which was probably a touch over now Tend to hover around 80 kilo. So it's helped me manage my weight better as well for the kettle is boiled So I've got my organic coffee here. I've got my little scooper Scoop this for a big scoop in the top of the aero press got the kettle boiling water Now fill that to the top now. There's a there's a little filter below the aero press so you can see that coming out Now I've got quite a big mug And I do that because I love coffee and I want to have an everlasting experience and I'm just gonna wait for it to You can see Just wait for it to drop down to about here and Then I'm going to refill it to the top and then with the aero press you put this on and it sort of Suctions the coffee and with the air pressure just holds it in place So the next thing I want to do I've got my blender here and I'm going to put my coconut cream two tablespoons in the blender that's Tablespoon pretty chunky tablespoon I go Now it's still a bit fair bit of coconut cream in there So what I'll do is I'll put it in container put it in the fridge and just use it it for the next time So the next thing I'm going to put in is this MCT oil one tablespoon of this Then the last thing a little cheeky teaspoon of this mushroom powder It's not the type of mushrooms that you get in Bali but It's the top of mushrooms that makes you concentrate better moisturize during the day and Goes kind of nicely with the bulletproof. It's a teaspoon in the blender Meanwhile the Coffee is just brewing on the side now normally I like to have strong coffee so I'll let it brew for Around five minutes by the time you sort of fill up your blender you get close to five minutes now with the air I press you push down slowly Gotta be patient if you push down too fast done this in the past the filter can self Combust and Basically you get the whole coffee granules and everything in your coffee and you got to start all over again Not a good thing. So nice and slow and the coffee It's going to go inside The blender Okay, so right now that's not looking too good Now some people stir their bulletproof and it's highly recommended you don't because it just doesn't blend It really doesn't and you get chunks doesn't taste as good Okay, you don't need a fancy Vitamix blender any blender will do So you don't need to get too excited on the blending I go for maybe 30 seconds to a minute But you can see that's all nicely blended in there. It's got a nice head to it as well It's actually a very nice sort of creamy latte type scenario So I'm at my desk Ready to start my day and I've got my creamy bulletproof coffee here It's good and I wanted to share just a few things with you if you're thinking about trying this intermittent fasting or bulletproof for the first time Things you need to be thinking about first of all This is a rest day for me So I haven't gone and ridden 50 or 100 Ks this morning and if I do that I tend to want to fill my body with good quality nutrients for recovery purposes post ride So I would recommend doing these on your rest day Additionally, if you haven't done a bulletproof coffee before and you've been eating breakfast for the last five ten fifteen years Keep in mind that you're going to have to condition yourself and get used to this process You're not going to see or feel the benefits straight away. In fact, you might struggle for the first few weeks of doing this I know my sister has started doing this and she's been getting super hungry. It's a 10 or 11 a.m So what I suggested to her and what's recommended is don't have your meal then straight away Don't go straight for a mid morning breakfast or some lunch. Take a handful of good quality fat So that's raw nuts, walnuts, cashews, etc Make sure they're not full of oil and salt raw nuts and have a handful of those and that will sustain you until lunch time Or take a boiled egg or something like that Additionally, like if your body hasn't really Used ketones as a primary energy source before certain. There are a lot of people out there because they eat carbohydrate for every meal Your body is dealing with a new way of using a different energy source. So breaking down fat into a ketone For the first time so you might feel a little bit strange So just keep in mind that it's not going to be for everything once you condition your body and for me in the mornings Now when I do a bulletproof coffee, I've noticed operating off ketones are much more laser focused for work as opposed to having a carbohydrate meal in the morning Now the last thing I'll mention which is super important is for your first meal once you break the fast So after 16 or so hours at noon or one o'clock don't have a high carbohydrate meal don't have a Pasta or a pizza or some rice have something which is sort of well rounded Make sure you've got some good quality fats in there as well through avocados raw nuts, etc And that will ensure you're not spiking your insulin level and that will ensure that the next time you do a bulletproof coffee It'll be a little bit easier and then the next time you do it after that It'll be a little bit easier again, and then you will just get used to it You'll actually really enjoy the experience like I do and you'll get those benefits that I talked about at the start of the video So I hope that's been useful and insightful for those people out there They're thinking about doing some intermittent fasting or trolling bulletproof coffee. I'll catch you in the next video