Bulletproof Coffee & Fat-Fueled Mornings
Dave Asprey's famous butter coffee, presented honestly: a fat-rich morning coffee that blunts hunger and can make an eating-window approach easier, with clear notes on what it does and does not do.
Blend coffee with fat Hot coffee + ~1 to 2 tsp C8 MCT oil + a small amount of grass-fed butter or ghee, blended until frothy
Blending emulsifies the fat so it is smooth rather than greasy.
Drink it to delay the first meal Have it in place of breakfast when you want to push your first solid meal later and curb hunger
The fat and caffeine blunt appetite, making a later first meal easier for some.
Be honest about the calories It is ~400 calories, so it is not a true fast; if you want a strict water/black-coffee fast, skip the fat
Calling butter coffee 'fasting' is misleading; know which you are actually doing.
Keep it to the morning Caffeine has a long half-life; keep it early so it does not undercut your sleep
Late caffeine harms sleep even if you fall asleep fine.
Don't treat it as 'free' Factor the calories into your day; do not stack it on top of normal breakfast and expect fat loss
It only helps weight if it replaces calories, not adds to them.
Fat and caffeine are satiating, so a fat-rich coffee can blunt morning hunger and help some people extend their eating window without willpower battles, which is where its real, modest value lies.
View sources
The Bulletproof Diet and intermittent fasting (Bulletproof)
What's the deal with the Bulletproof Diet? A balanced look (One Medical)
Dave Asprey's Bulletproof Coffee and how it fits fasting (Fast This Way summary)
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Dave Asprey and is not created, reviewed, endorsed by, or affiliated with Dave Asprey or 'Father of Biohacking' / Bulletproof.
Is this for you
- Coffee lovers exploring time-restricted eating
- People who get hungry mid-morning
- Anyone curious about butter coffee
- Those who want the honest version, not the hype
Cautions
- Bulletproof coffee is roughly 400 calories and technically breaks a fast; 'fasting' with butter coffee is not a true fast, so be clear which you are doing and why
- Several broader Bulletproof claims (specific IQ boosts, that most coffee is dangerously mould-toxic, that butter coffee is metabolically unique) are not well supported by evidence
- Daily added saturated fat can raise LDL cholesterol in some people; if you have high cholesterol or heart disease, check with your doctor
- It only aids fat loss if it replaces calories rather than adding to them; mind your total intake
- Educational only, not medical or nutrition advice
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