Bulletproof coffee

I, along with a growing number of people it seems, enjoy starting the day sometimes with a “Bulletproof Coffee” which for me involves two shots of espresso coffee, a chunk of butter and a dash of MCT oil (or coconut oil) and blended into a fatty frothy brew.


The theory is that this high fat coffee satiates and helps you get through the morning while keeping your insulin levels down until a later lunch or even through until dinner.

See https://www.bulletproofexec.com/bulletproof-fasting/ for more details.

Looking at the analysis below, you can see that the nutritional completeness score is low, but you have to remember that this should be part of a nutrient dense diet through the rest of the day.


If you look at my comparison of diet scenarios you’ll see that even if you use a fatty coffee for breakfast you can still get excellent nutrition while keeping the overall insulin load low overall and rank very highly.

net carbs

insulin load carb insulin fat protein


0g 0g 0% 99% 1%


Some people like to throw a raw egg in and this brings up the nutrient score and enable you to kickstart the day with some protein in your system, although this will cause some insulin release so you won’t get all the benefits of low keeping your insulin levels low.


net carbs insulin load carb insulin fat protein fibre
0g 4g 0% 92% 8%


If you don’t like coffee or are dealing with adrenal fatigue green tea with coconut oil or butter will work too.

The exact popular food lists that empowered thousands of Nutrient Optimisers to gain control over their health without relying on fad diets.  


Nutrition Approach most popular food lists
maximum nutrient density Get it now for free
weight loss (satiety & nutrient density) Get it now for free
blood sugar & fat loss Get it now for free
blood sugar & diabetes Get it now for free
nutrient-dense maintenance Get it now for free
maximum satiety Get it now for free
ketogenic Get it now for free
athlete & bulking Get it now for free
nutrient-dense carnivore Get it now for free
nutrient-dense plant-based Get it now for free
nutrient-dense autoimmune Get it now for free
low oxalate nutrient-dense Get it now for free
  • Wenchypoo says:

    I mimic the Fat Water by putting about a tablespoon of MCT oil in a glass of water–works quite well at assuaging hunger.

  • Lee Bacchi says:

    Marty — I haved seen this many times.  But I am not a fan of coffee (caffeine, I havve HBP) nor of hot tea.  Do I just need to man up or is there another way to get all this. I know some folks use coffee for their pre-workout because of the energy boost the caffeine gives them. Lee Bacchi

    • Depends what your goals are Lee. BPC is a great crutch to enable you to go longer periods between foods if you need the low insulin benefits of intermittent fasting and / or are addicted to caffiene.

      Whole foods with health fats is always going to be the best option.

  • […] not so great (214 of 236).  The insulin load is pretty good coming in at #50.  [Just for interest Bulletproof Coffee comes in at #1 on the insulin ranking but comes in last on the vitamins and minerals and next to […]

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