Discover how to make bulletproof coffee at home with 5 easy steps. Boost your energy, focus, and fat burning with this delicious keto-friendly drink.
What Is Bulletproof Coffee and Why Do People Drink It?
Invented by Dave Asprey in the early 2010s and inspired by Tibetan yak butter tea, bulletproof coffee is a high-fat, low-carb coffee drink designed to replace traditional breakfast. It’s typically made with freshly brewed coffee, grass-fed butter, and MCT oil, blended into a frothy, creamy latte-style beverage. But this isn’t just a culinary trend—it’s backed by science, neuroscience, and metabolic insight. According to Asprey and other advocates, bulletproof coffee can boost mental clarity, support weight loss on a keto diet, and provide long-lasting energy without the crash typically associated with caffeine.
“Adding healthy fats to your coffee stabilizes energy and prevents cravings” — Dave Asprey, Founder of Bulletproof.
Unlike sugar-laden coffee drinks, bulletproof coffee works by fueling the brain with ketones, produced when your body uses medium-chain triglycerides (MCTs) from the oil. This process mimics fasting, making it ideal for intermittent fasting enthusiasts, keto dieters, and those aiming for metabolic flexibility.
See more: How to drink coffee for heart health?
How to Make Bulletproof Coffee at Home (Step-by-Step)
Here’s your expert, science-backed, foolproof guide to preparing bulletproof coffee at home. Whether you’re looking to boost productivity, eliminate brain fog, or simply find a satisfying keto breakfast replacement, follow these 5 simple but essential steps:
Step 1: Choose High-Quality Freshly Brewed Coffee
Always start with the foundation—high-quality coffee beans. Use organic, mold-free coffee to avoid the toxins (mycotoxins) often found in lower-quality beans. A good cup of bulletproof coffee starts with a strong, smooth brew. Use brewing methods that preserve flavor and oils, such as:
French Press: Rich, full-bodied
AeroPress: Clean, fast, and portable
Pour-over (like Chemex): Bright and nuanced
“Coffee is a language in itself.” — Jackie Chan
According to a study by the Journal of Food Science, brewing temperature and bean origin significantly impact antioxidant levels. So when it comes to energy, go fresh and strong.
Step 2: Add Grass-Fed Unsalted Butter
Here’s where the magic begins. Add 1 to 2 tablespoons of grass-fed, unsalted butter (like Kerrygold). Grass-fed butter is rich in Omega-3s, vitamin K2, and butyrate, a short-chain fatty acid known to support gut health and brain function.
Why grass-fed?
Because grain-fed butter lacks the same nutritional profile. According to research published in the American Journal of Clinical Nutrition, grass-fed dairy contains up to five times more CLA (conjugated linoleic acid)—a fat known to reduce body fat mass.
Pro Tip: If you’re dairy-sensitive, try ghee, which is clarified butter and lactose-free.
Step 3: Include MCT Oil or Coconut Oil
The real “bullet” in bulletproof coffee is MCT oil—a fast-absorbing fat that bypasses liver processing and converts into ketones almost immediately. Add 1 to 2 teaspoons if you’re a beginner; work up to 1 tablespoon.
MCT Oil (Medium-Chain Triglycerides): Fuel for your brain and body
Coconut Oil: Contains MCTs, but at lower concentrations
According to a 2015 study by the University of Cambridge, MCTs can improve cognitive function, especially in individuals with insulin resistance or early signs of cognitive decline.
Note: Too much MCT too soon may cause stomach upset. Start slow.
Step 4: Blend Until Frothy and Creamy
Do not skip this step. Stirring won’t emulsify the fats with the coffee, leaving you with an oily mess. Use a:
Blender
Milk frother
Immersion blender
Blend for 20–30 seconds until you get a frothy, creamy texture. It should look like a latte—with zero milk.
“Blending is believing.” The unique texture is part of the bulletproof coffee experience, enhancing both mouthfeel and digestion.
Step 5: Customize with Add-ons (Optional)
Once you’ve mastered the basic version, make your bulletproof coffee recipe your own with these functional add-ons:
Collagen Peptides: For skin, joints, and gut health
Ceylon Cinnamon: Improves insulin sensitivity
Cacao Powder: Boosts mood and antioxidants
Vanilla Extract: Adds flavor depth
Stevia or Monk Fruit: Keto-friendly sweeteners
| Add-on | Benefit |
|---|---|
| Collagen | Skin & joint support |
| Cinnamon | Blood sugar regulation |
| Cacao | Mood & antioxidant |
| Vanilla | Flavor enhancement |
| Stevia | Calorie-free sweetness |
Fun Fact: In a 2019 survey, over 70% of keto dieters reported adding collagen or cinnamon to their bulletproof coffee for both taste and performance.
Bulletproof Coffee Benefits for Energy and Mental Focus
Now that you’ve made it, what does it actually do? Drinking bulletproof coffee on an empty stomach provides a steady, long-lasting energy source without the crash of sugary breakfasts. Here’s why:
Fat fuels the brain: Especially MCTs, which convert into ketones.
Slower caffeine absorption: Fat slows the release, leading to sustained alertness.
Fewer hunger pangs: Fats increase satiety and reduce cravings.
“The mind is everything. What you think you become.” — Buddha
In one experiment published by The Journal of Physiology, participants who consumed a high-fat breakfast (like bulletproof coffee) had better concentration and blood sugar control throughout the morning compared to those eating high-carb meals.
Some users report benefits like:
Increased focus and clarity
Enhanced work productivity
Reduced brain fog
Better appetite control
Smooth transition into ketosis
This makes it perfect not just for keto enthusiasts, but also entrepreneurs, writers, students, and athletes who rely on consistent mental performance.
Is Bulletproof Coffee Good for Weight Loss and Keto Diets?
This is where bulletproof coffee enters the nutrition strategy game. For those following a ketogenic diet, the drink serves as a low-carb meal replacement that supports fat adaptation and intermittent fasting.
Boosts Ketosis: The fats increase ketone production
Suppresses Appetite: Helps extend the fasting window
Eliminates Sugar Cravings: Fats satisfy the palate
According to the Obesity Journal, people on high-fat, low-carb diets like keto experienced more rapid fat loss when combining fasting + high-fat coffee intake versus eating a traditional breakfast.
Real-world example: Tim Ferriss, bestselling author of The 4-Hour Body, has publicly supported fat-based coffee rituals as part of his slow-carb protocol, noting sharper focus and fewer snack urges.
However, remember:
It’s not magic.
If you add bulletproof coffee on top of a regular diet, you may consume excess calories.
It’s best used as a breakfast replacement, not a supplement to it.
What Is Bulletproof Coffee and Why Do People Drink It?
Invented by Dave Asprey in the early 2010s and inspired by Tibetan yak butter tea, bulletproof coffee is a high-fat, low-carb coffee drink designed to replace traditional breakfast. It’s typically made with freshly brewed coffee, grass-fed butter, and MCT oil, blended into a frothy, creamy latte-style beverage. But this isn’t just a culinary trend—it’s backed by science, neuroscience, and metabolic insight. According to Asprey and other advocates, bulletproof coffee can boost mental clarity, support weight loss on a keto diet, and provide long-lasting energy without the crash typically associated with caffeine.
“Adding healthy fats to your coffee stabilizes energy and prevents cravings” — Dave Asprey, Founder of Bulletproof.
Unlike sugar-laden coffee drinks, bulletproof coffee works by fueling the brain with ketones, produced when your body uses medium-chain triglycerides (MCTs) from the oil. This process mimics fasting, making it ideal for intermittent fasting enthusiasts, keto dieters, and those aiming for metabolic flexibility.
When and How to Drink Bulletproof Coffee for Best Results
Timing is everything. To truly maximize the benefits of bulletproof coffee, follow these evidence-backed best practices:
Best Time to Drink
Morning (6:00 AM – 10:00 AM): Drinking bulletproof coffee on an empty stomach extends your fast and improves metabolic flexibility.
Pre-work deep focus blocks: Ideal before creative or cognitively demanding tasks.
Before intermittent fasting ends: Keeps your body in ketosis longer while still feeling energized.
Avoid Drinking
In the afternoon or evening—especially for those sensitive to caffeine. This can affect your circadian rhythm and sleep quality.
With high-carb meals, which counteract the ketogenic benefits of MCT oil.
Fun Insight: In Silicon Valley, many tech founders and coders credit bulletproof coffee consumed before coding sprints with enhanced focus, citing the “3-hour zone” effect—no hunger, no distraction, only output.
At Lyoncafe, we recommend integrating bulletproof coffee into a morning ritual—paired with journaling, reading, or planning your top 3 priorities of the day. This combination of nutritional fuel and mental clarity sets the tone for high-performance mornings.
Final Thoughts: Should You Add Bulletproof Coffee to Your Routine?
The answer lies in your goals, lifestyle, and body. Bulletproof coffee isn’t a one-size-fits-all solution, but when used strategically, it can deliver impressive benefits. Let’s explore who it’s ideal for—and who should be cautious.
I’m Kara Chavez, and I love coffee. I like to create some of the best coffees around – espressos, lattes, macchiatos . I strive for perfection in my coffee-making skills, and I take great pride in providing a delicious cup of joe to my customers.
I’ve been working in the coffee industry for years now, and I know everything there is to know about making a perfect cup of coffee. My passion for coffee shines through in every cup that I make, and I hope that you’ll stop by soon so that I can share my love of coffee with you!