Muscle for life

Should You Put Butter In Your Coffee?

Should You Put Butter In Your Coffee?

If you want to know if adding butter to your coffee “transforms” it (and you) into something special, then you want to read this article.


“Everyone” seems to be adding butter to their coffee these days, and this frothy, fatty drink is at the forefront of an even bigger trend…


“Biohacking” is a term that refers to a loose, “DIY” style of experimental biology that aims to figure out how to alter or optimize various aspects of our physiology.

The idea that you can somehow gain control of systems in your body that you would otherwise never have access to sounds pretty sexy, which helps explain why biohacking is incredibly popular these days.

Well, most of us know we can’t “hack” our way to health, fitness, and vitality through popping nootropics or swilling fatty coffee drinks.

Only a long-term lifestyle of the right habits can get us there.

That said, we can accelerate the process by tinkering with how we eat, train, and supplement.

For example…

They’re not exactly game changers, I know, but each contribute slightly to the bottom line, and collectively, add up to something that matters.

Now, the central question of this article:

Is putting butter in our coffee a worthy addition to the list?

Let’s find out.

Why Are People Putting Butter in Their Coffee?

butter in coffee benefits

Coffee is awesome.

Butter is awesome.

Put them together and you get a double-dose of awesome in your mouth, but does it go further than that? Is this a “biohack” worthy of our attention?

Before we dive into that, let’s quickly learn why we’re even having this discussion. Why the hell are so many people drinking this concoction these days?

Well, this oily coffee beverage was first popularized by Dave Asprey, an entrepreneur and self-styled biohacking guru.

He says that he first learned about the “power of butter” while climbing Mt. Kailash in Tibet, where he was given a cup of tea with yak butter that rejuvenated him in a way he had never experienced before.

A couple years later, he was unveiling his recipe for “Bulletproof Coffee, and soon thereafter, his own coffee beans and oil.

To make Bulletproof Coffee, you mix the following in a blender:

  • 2 cups of coffee (he wants you to buy his trademarked brand, of course)
  • 1 to 2 tablespoons of MCT oil (ditto)
  • 2+ tablespoons of grass-fed, unsalted butter

Knock that back and Asprey says it can change your life. With this drink, he claims you can improve cognitive function, lose weight, kill cravings and help control your appetite, and more.

Can it really live up to all the hype, though?

Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym.

Can You Really “Hack” Coffee with Butter and Oil?

bulletproof coffee

Weight loss. Mental clarity. Boundless energy. Appetite control.

The sales pitch for Bulletproof Coffee is alluring, but can it deliver?

To find out, let’s look at each component separately, starting with the most popular beverage in the world.

The Case for Coffee

Many people consider coffee drinking an unhealthy vice, but research shows otherwise.

Namely, studies show that coffee drinking can provide a variety health benefits, including…

  • Increased longevity.

A large study was published in 2012 wherein researchers analyzed the coffee consumption of over 400,000 people.

After adjusting for smoking and other potential confounders, they found that people who drank the most coffee generally lived longer than those that drank less or none, and the more they drank, the longer they lived.

These associations were seen in both caffeinated and decaffeinated coffee, so caffeine alone doesn’t account for the benefits.

  • Improved mood.

Any coffee drinker could have told you this, but it’s been validated scientifically as well.

Studies conducted by scientists at Harvard found that regular coffee consumption reduced the risk of depression and suicide by 20% and 53%, respectively.

  • Improved physical performance.

The caffeine in coffee improves strength, muscle endurance, and anaerobic performance.

  • Weight loss.

Caffeine also speeds up fat loss by speeding up your body’s basal metabolic rate.

  • Reduced risk of disease.

Studies show that coffee may reduce the risk of both type 2 diabetes and cancer.

Like anything, though, if you drink too much, coffee can be harmful to your health.

This study, which tracked more than 43,000 people for an average of 17 years, found an increase in all-cause mortality (death by any cause) in heavy coffee drinkers (32+ ounces per day).

As it’s observational research, the actual mechanisms of why this could be were not explored, but here are two sensible rules of thumb for healthy coffee consumption:

1. Drink your coffee early in the day so it doesn’t interfere with your sleep.

Too little sleep can cause a host of health issues including inflammatory responses and impaired endocrine and metabolic function.

2. Keep your coffee intake below 4 8-ounce cups per day.

Remember that many places sell 16, 20, 24 or even 28-ounce “cups” of coffee.

Do We Need to Worry About “Mycotoxins”?

butter in coffee diet

What if your coffee were infested with toxic molds, and what if this was robbing you of health and mental and physical power?

Well, that’s what Asprey says is happening to millions of people around the world, and it bulks large in his marketing for his Bulletproof Coffee.

What are mycotoxins, though, and are they as dangerous and prevalent in our coffee supply as Asprey claims?

Well, “myco” comes from the Greek word mukēs, which refers to fungus or mushrooms.

Thus, mycotoxins are poisonous molecules found in various types of molds that can increase the risk of serious disease such as cancer.

As many types of mold flourish in tropical climates, where coffee is grown, it’s true that drinking coffee may increase your exposure to mycotoxins.

What Asprey doesn’t tell you, though, is low levels of these poisons are found in many other foods and beverages as well, including raisins, various grains, chocolate, peanut butter, beer, and wine.

Simply put, these toxins are everywhere and impossible to avoid.

What Asprey also doesn’t tell you is, like with most poisons, it’s the dosage that determines the danger. And when we’re talking coffee (and food in general), studies show the dosages provided are miniscule.

For example, this study found that the amount of a mycotoxin known as ochratoxin A in 4 cups of coffee is a measly 2% of the level the FAO and WHO deem safe.

Another study conducted in Spain found that the total dietary exposure to the same mycotoxin was just 3% of the levels regarded as safe by the European Food Safety Authority.

The bottom line is is our exposure to mycotoxins is tightly regulated, and levels in commercially available coffee are very low.

This is mainly because raw coffee beans are specially processed to remove mycotoxins, and they are further reduced by roasting.

Asprey also says that mycotoxins make coffee bitter, but this simply isn’t true. Tannins are what give coffee its bitterness.

Beware the Love Affair with Saturated Fat

butter in coffee health

Saturated fat is found in foods like meat, dairy products, eggs, coconut oil, bacon fat, and lard.

If a fat is solid at room temperature, it’s a saturated fat.

The long-held belief that saturated fat increases the risk of heart disease has been challenged by recent research, which has been a boon to the fad diet industry, not to mention the meat and dairy industries (we’ve seen a veritable renaissance of meat and dairy consumption).

The problem, however, is that the research used to promote this movement has also been severely criticized by prominent nutrition and cardiology researchers for various flaws and omissions.

These scientists maintain that there is a strong association between high intake of saturated fatty acids and heart disease and that we should follow the generally accepted dietary guidelines for saturated fat intake (less than 10% of daily calories) until we know more.

Given the research currently available, I don’t think we can safely say that we can eat all the saturated fats we want without any health consequences. And I’d rather “play it safe” and wait for further research before joining in the saturated fat orgy.

What, then, does that mean for putting a couple tablespoons of butter in your coffee every day?

Well, if you eat, let’s say, 2,500 calories per day, then you want to keep your saturated fat intake under 250 calories (or 28 grams) per day.

If you start your day with two tablespoons of butter and MCT oil, that’s your entire day’s allotment of saturated fat (28 grams), which means you’re going to have to pass up other foods you like to eat or you’re going to have to eat more saturated fat than you possibly should.

For example, one egg contains about 1.5 grams of saturated fat, one cup of whole milk contains about 4.5 grams, and 70% ground beef contains about 4.5 grams per ounce.

So yes, you can make buttered coffee work with some creative meal planning, but most people doing it don’t know to limit their saturated fat intake, and research shows this may be increasing their risk of heart disease.

What About MCT Oil?

coffee in butter mct oil

Dietary fat is comprised of chains of carbon atoms that can be anywhere from 2 to 22 atoms in length.

Most of the dietary fat found in the American diet is of the “long-chain” variety, with 13 to 21 carbons per molecule.

Triglycerides are molecules mainly produced by the digestion of dietary fat and are the form in which body fat is stored. When your body breaks down triglycerides for energy, it releases the “fatty acids” stored within for your cells to use as energy.

A medium-chain triglyceride (or MCT, as it’s often called) is a unique type of fat molecule with a medium-length carbon chain (6 to 12 carbons, in case you’re wondering).

The fatty acids found in medium-chain triglycerides and used by cells are called medium-chain fatty acids.

You don’t find MCTs in large quantities in most Western foods, but the best natural sources are butter, coconut oil, and palm oil. There are man-made forms as well (MCT oil), which are usually processed coconut or palm oil.

MCT oil has become particularly popular among the biohacking crowd because it supposedly accelerates weight loss and muscle growth and boosts energy levels.

Well, MCTs are often administered to terminally ill patients to prevent muscle wasting, but that has no relevance to us healthy, resistance-trained individuals trying to build abnormally large muscles.

Its energy boosting properties are equally unfounded, but its use as a weight loss aid has been studied, which brings us to another problem with Bulletproof Coffee…

Does Bulletproof Coffee Help With Weight Loss?

butter in coffee weight loss

If you want to instantly increase the sales of just about anything, convince people it will help them lose weight.

Asprey knows this as well, and he claims you can lose a pound per day with his miraculous coffee and fasting.

Well, eating very little for days on end will certainly drop weight (including muscle, I might add), but you can do that without paying for his overpriced coffee beans and oil.

Will adding them in help you lose weight faster, though?

We already know the caffeine in coffee increases the amount of calories your body burns, but that’s neither exclusive to Bulletproof Coffee nor significant enough to blazon.

And speaking of calories, each hit of Bulletproof Coffee contains about 450 calories, which is a huge chunk of anyone’s daily calories.

Drinking a large number of calories is generally a bad idea when dieting to lose weight because it doesn’t provide satiety and blunt appetite like most foods, and thus promotes overeating.

So that’s one rather significant demerit for buttered coffee and weight loss.

Now, Asprey is a major proponent of low-carb dieting for optimizing body composition and health, but research shows otherwise.

Restricting your carbohydrate intake doesn’t help you lose fat faster and is actually counterproductive when you’re trying to build muscle.

Thus, using Bulletproof Coffee to, let’s say, follow a ketogenic diet isn’t going to speed up fat loss or muscle growth, and thus, another demerit for the beverage.

And that leaves MCT oil, which some people believe has special properties that aid weight loss.

Well, let’s turn to a study recently conducted by researchers at Universidade Federal do Rio de Janeiro (Brazil), which involved reviewing all controlled clinical studies on MCTs conducted between the years 2000 and 2010.

Scientists narrowed the field down to 14 studies that met their criteria for scientific rigor and found that out of them, six showed improvements in body weight (with eight failing to demonstrate any benefits), one showed improvements in satiety, and four showed an increase in energy expenditure.

While the weight of the evidence is clearly against the use of MCTs to aid in weight loss, the studies that showed benefits might be enough to convince you to give it a go.

Well, before you start guzzling Asprey’s expensive MCT oil, there’s a bit more to consider.

Energy balance is still the overriding rule when talking weight loss.

While MCTs aren’t metabolized and stored as body fat in the same way as long-chain triglycerides, they still contain calories. And regardless of their source, if you eat more calories than you burn, you will inevitably see an increase in total body fat.

Just because the MCT is digested and utilized differently than the normal type of fat we eat doesn’t mean the calories are somehow different or “more efficient.”

The majority of subjects in the studies that showed benefits were sedentary and obese.

That doesn’t mean the research has no relevance to us active, fitness folk, but we definitely can’t take it at face value either and assume that we’ll also reap the minor benefits demonstrated in a handful of studies.

The studies lacked a structured exercise regimen and proper macronutrient balance.

These are bigger issues than the previous point because the inclusion of exercise in a weight loss protocol can easily make other minor variables statistically insignificant.

Furthermore, the dietary protocols used in the studies that found weight loss benefits simply involved keeping subjects in a calorie deficit and matching fat intake. Protein intake wasn’t matched, which is a major confounder because when it comes to weight loss, a high-protein diet beats a low-protein diet every time.

The bottom line is this:

Just because swapping some long-chain fat for medium-chain in a low-protein diet helped sedentary, obese people lose a little more weight does not mean it will do the same for active people eating a high-protein diet (as they should be).

The majority of the studies that showed benefits didn’t last longer than four weeks, with the longest being sixteen weeks.

All the above is reason enough to curb our enthusiasm about this molecule, but I thought this was worth mentioning.

Even in the sedentary obese we can’t be sure as to any long-term value of increasing MCT intake in terms of weight loss and maintenance.

So, as you can see, the pitch for MCTs and MCT oil as a weight loss aid is just another case of “if it sounds too good to be true, it probably is.”

The Bottom Line on Buttery (Bulletproof) Coffee

truth butter in coffee

There’s nothing inherently wrong with adding butter or MCT oil to your coffee.

There’s also little to gain from it.

It’s not going to help you build muscle or lose fat faster, and if you’re like many people, it’s not going to blunt your appetite or supercharge your mind. Instead, it’ll probably just upset your stomach and promote overeating.

That said, if you just like the taste or want to see how your body responds to it, give it a go (but I do recommend you reduce the butter and/or MCT oil to prevent a dramatic increase in your saturated fat intake).


What’s your take on putting butter in your coffee? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

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  • Michael Pahl

    I’m surprised there is no mention of CLA. I thought CLA was found in grass-fed butter and clinically proven

  • Eric

    Interesting read Mike! Keeping your points above in mind would you recommend staying away from cooking with coconut oil? I usually have eggs and red meat everyday which doesn’t leave a lot of room for additional saturated fat. Which oil/oils do you cook with?

    • You can cook with coconut oil but you should keep an eye on your sat fat intake. And if you want to know if you can safely eat more, I’d recommend working with a doc to keep an eye on bloodwork.

      I use olive oil.

  • Twist

    I remember reading about Asprey on his website. After reading about all his biohacking claims and the hundreds of thousands of dollars (if not millions) he’s purported to have spent researching Bullet Proof coffee I scrolled down to a picture of him and then another of him with his shirt off and I immediately laughed and wrote him off as an ignorant quack. If that’s all he can do with his body after all that time and money spent then he truly has no idea what he’s doing or talking about. I’m surprised (i shouldn’t be I know considering his crazy claims) that he has such a following.

    Nothing beats a sensible diet and straight up hard work on mostly basic movements done intensely over time. Throw in some short, intense cardio a couple times a week as icing on the cake and voila! You’ve likely accomplished more than all the biohackers combined. It’s completely unsexy but it straight up works.

    • Haha yeah, there’s that too. 😛

      So true. I completely agree.

      • Abby Kranitz

        Excellently stated and I completely agree!!
        I’m 56 years old and haven’t found a better way than a “sensible diet and straight up hard work” … and I used this mentality to lean out and win shows competing with 25-year olds who were dehydrated and starving 😉

        • chronic bitchface.

          Nice work Abby! And yes, “dehydrated and starving” is why I’m switching to physique class haha.

        • Thanks Abby! That’s awesome. You look great!

  • Andres

    and this is why I respect and hold your opinion higher than most blogger in this industry. You take everything, look at studies and come up with a sensible conclusion without batching or belittling someone. Just very straight to the point.

  • Laura Stephens

    Are all the topics covered in the Legion Athletics blog section also covered in the Muscle For Life articles or should we be checking both sites for the most up to date information?

    • I’d recommend checking both. There are some articles topics that are covered on both sites, but there are some that I only have on one site.

  • fansmarketing

    Hi Mike,

    Thanks for another great post. The well informed and the no BS kind of people know they should put butter in their coffee for losing weight and look amazing.
    Always love your insights, great research and writing so keep up the great work.

    I do have a question about the site. I’m working on a fitness/health site (dutch site) myself and I’m looking for good stock images to use on my site. I love the images you use on your site. Can you share the resource you use for your images on your site or direct me to the right source or give me tips on this.

    Appreciate your help and time!

  • Jill


    I appreciate the article. But there was a lot of studies that were not mentioned which made your argument a little biased. They are now showing that these type of fatty acids are passing the blood brain barrier and helping regenerate the myelin sheath in the brain. Thus helping Alzheimer and Parkinson’s patients. I get the whole bullet proof coffee as a marketing gimmick, but butter and Mct oil I have seen a world of difference in my patients and clients. I also use it myself (I have been a registered dietitian and personal trainer for 8 years now) and don’t consider myself drinking the koolaid of the bullet proof coffee movement. I have seen an amazing difference in satiety, clarity and energy. Another thing that was not mentioned in these articles was the activity level of people that eat saturated fats. If anyone eats too much of anything without moving their body it’s going to have adverse effects. There have been studies on athletes eating more saturated fats that do have amazing effects on the body. So if we’re talking about general population I can side with your researched articles to an extent, but for physically active people I would have to beg to differ in opinion.

    • Thanks for the comment Jill.

      I’ve written about MCT oil’s medicinal uses elsewhere. There’s no doubting that.

      And yeah some healthy people like how it makes them feel. Nothing wrong with that. They’re just mistaken to think it somehow directly helps with weight/fat loss.

      That’s true with sat fats but there seems to be a lot of individual variability (and I’m saying that based on the papers and such I’ve read). The “safe” play for everyone, though, is to limit sat fat. IMO I wouldn’t recommend someone eat a lot of sat fat without at least keeping an eye on bloodwork.

      • Gorki D Loklin

        Brits just don’t do bloodworm and all that sort of stuff! 🙂 This is the first time I’d ever heard of Bulletproof coffee btw. Seems a bit nonsense to me. I do like my coconut oil and avocados tho’ – lots of primal fuel in those and I eat a fair amount. I’m lean and not bothered about fat/weight loss but definitely feel better on a high fat and quite high protein diet than anything else. That’s healthy mind and emotional stuff as well as my workouts. Thanks for your articles – always well written and always something of interest.

        • Whatever works for you!

          Check this out:


          My pleasure!

          • Gorki D Loklin

            Thank you. Again very interesting stuff. The hard part is to not get crazy with all the conflicting dietary info out there. I’ve always enjoyed Yours and Mark Sisson’s blogs – and he and Dr Mercola are all about the fat 🙂 I have no wish to enter body building company or even get ‘big’ – I do compound exercises 3xweek and load progressively. The diet is clean: raw, living foods, hemp, whey, chicken and lots of nuts, avocados. I’m trim but I always have been and I don’t ever seem to be ill. I understand where you’re coming from and clearly you look impressive and fit – I’m always up for learning and listening to different viewpoints but I always feel bloaty and puffy on carbs except for veggies and maybe the odd sweet potato – never feel like that on eggs n avocado 🙂 Thanks again, mate

          • Welcome! Thanks. 🙂

            I completely agree.

            Glad to hear you hit the compound lifts, progressively overload and are eating healthy.

            I hear you on feeling bloated with carbs. Check this out:


            It’s possible that you just don’t do well with carbs. Take a look at this:


            Happy to share. 🙂

          • Gore D Laughlin

            cheers, guv’nor 🙂 I think I’m just not keen on carbs and feel ‘lighter’ wiv out them. I like the odd sweet potato tho’

          • YW! Fair enough. Trying reducing your carb intake and see how it goes.

            Sweet potato is great!

  • TD

    I’m more of a tea drinker but I do enjoy coffee. That being said, adding butter to my coffee never appealed to me. Whatever floats your boat, right? Although I think I’ll stick to mine with a touch of cream, and one sugar. ☺️

  • Chris Cusimano

    I’ve been waiting for this article! Thanks Mike

  • Barry Napier

    Mike / absolutely love it! I’ve been wondering when a legit authority was going to smash bulletproof coffee. Precision Nutrition’s article on it pulled alot of punches and didn’t get into the marketing/sales aspect of the entire premise. Thanks man, you’ve given me another great resource I can point clients too when they eventually ask me about losing weight with butter coffee.

  • Abid


    Thanks for the article.

    “Bio-Hacking” at it’s core is a flawed way of thinking. There is no way around the fundamental laws of nature and theromodymanics. Bio-hacking is essentially what pharmaceutical companies are doing with each medication. Block or induce an enzyme for a desired result but the system will divert products and by-products to create side effects or unforseen effects. That’s why so many medications fail phase three clinical trials, testing on human subjects. Thinking that we can trick, hack or fool our bodies is unrealistic and arrogant. Nature will keep us honest and it’s system will not be fooled.


  • BFLY

    Asprey is a snake oil salesman plain and simple. Drink coffee black enjoy the taste of the beans. I’ll find other ways to ingest my calories. Great work Mike

    • Whatever best helps you stick to your diet and stay within your cals and macros, is what I recommend. 🙂


  • Really enjoy your articles, Mike. So very balanced. Anyway, I tried the coconut oil in my coffee and didn’t notice much change. Will stick to soy milk, no sugar. I will add though that I do like to limit my sugars from all sources during the work day as I find I think/write better. So perhaps there is a grain of truth to the cognitive function claim?

    • Thanks!

      I also notice better energy and cognitive function by sticking mainly to lower-GI carbs. Is what it is…

  • less-a-moron

    I listen to Bulletproof radio, Dave has some great speakers on his show. I sometimes add butter to coffee, blended of course. I like the taste.
    But…we are talking exercise here, and he does not appear to be very athletic.
    You can’t bio hack yourself into shape with a nice physique.
    I know the advice I find on Muscleforlife given by Michael is evidence based. You can’t look like Michael just by “hacking” into a better body. YOU GOT TO DO THE WORK….a point which is emphasized here for which I am held accountable.
    Thank you!

  • Christian Ramos

    Thank god you called this guy out and this over priced trend. I work in coffee and I am into fitness and health so imagine my disgust with customers coming up to me telling me to put butter in my coffee. Thank you for explaining it detail. I may just print this out and hand it to customers to spare me the time to explain this. Mike, you’re the best

    • Happy to share the info.

      Go ahead. 🙂

      Thanks for the support Christian!

  • banshee

    I’m so glad you posted this! I am on a weight-loss program that both counts calories and looks at the macros, and I’m very suspicious of anything that will allegedly “trick” my body into weight loss by any way other than restricting calories and getting more active. My body will figure out what’s happening, and ultimately take revenge. Great piece! Thank you.

  • wlove

    biohacking is clearly a scam. overloading on any fat will make it difficult to keep calories in check on a daily basis and contribute to weight gain. However, there are fats out there that are unhealthy and contribute to chronic inflammation that in turn leads to weight gain, increases the risk of heart disease and type II diabetes. Most cheap vegetable oils fit in that category like canola, corn and soybean oil. High quality olive oil, coconut oil( a source of MCT}, avocado oil, and butter or ghee from grass fed animals( not grain fed) are what I cook with these days. Lean meats from grass fed animals, or poultry fed organic feeds probably are best to avoid exposure to antibiotics, pesticides, artificial hormones and xenoestrogens but that may also be overrated. I would like to hear other opinions out there.

    • That’s not exactly true.

      More important than the ratio of omega-6 to omega-3 fats in your diet is the absolute amount of omega-3s.

      That is, your omega-6 intake can be fairly high due to the types of oils you mentioned, but if you get enough omega-3s, it won’t necessarily impair your health.

      I talk about this here:


      But yes I agree that limiting your exposure chemicals of all kinds if generally a good idea.

  • Ps

    I have tried it and it worked for me although I’m not sure it would work for sedentary lifestyle, also to point out the fat I’m losing is the hard one to loose such as stomach fat, just because it’s something different doesn’t mean it can’t work, why not give it a go for two weeks and btw I have tried it with normal coffee and coconut oil.

    • Cool on the results you’ve gotten from it! If you’re in a deficit, you’ll lose weight.

      If it works for you and you enjoy it, feel free to do it!

  • André Godoi

    Hi there, I’ve discovered your site about a week ago, and I’m very pleased. I’ve decided to lose weight and change my life style. As far as exercises are concerned, I do the Insanity program in the morning and P90x at night. I am in the middle of a Master’s degree program and just don’t have the time to go to the gym. Besides, I’ve already tried that approach before, didn’t work for me, so I’m quite pleased with both programs.

    I started following your advice and I’m controlling my calorie intake seriously. It has been extremely difficult to keep the right intake taking bulletproof coffee at the same time. I don’t like David Asprey. Something about him reminds me of a con artist. The coffee idea though was kind of appealing. I was looking for ways to keep me more alert and maybe bio hack my brain or something. An although I did felt more energized, I think I’ll have to stop at the moment. I have a lot of weight to lose, so I don’t think this will work. I think it’s just not worth it. Imagine, If I need 1700 calories a day, the coffee alone takes almost 600 of them…

    • Awesome! I like your decision. Let’s make it happen!

      Cool on the training you’re doing. That’s a lot of volume. Let’s make sure you’re not overtraining:


      I understand not being able to make it to the gym with what you have going on. No worries.

      Yep, it’s a crazy amount of cals in just a cup of coffee…

      Stick to the right cals and macros, and you will get results. It’s that simple. To make sure your intake is correct, check this out:


      Hope this helps! Talk soon!

      • André Godoi

        Well, I’ve just bought your book, and I’m planning to go to the gym. For the results I want, P90x won’t do it. Can I ask you what you think about the Insanity workout? As far as Cardio is concerned, I think it’s really good. I limited to 30 minutes though. Thank you.

        • Thanks for picking up my book. Glad you plan on starting the program.

          If you enjoy doing Insanity for cardio, go ahead!


  • Leo

    Hi, I am a physique competitor and have been maintaining my current stats through low carb dieting. I am a butter coffee drinker, more for the taste than anything else. I have found my way to single digit body fat through various diets in an effort to self experiment in what works best for my body. I have done low fat diets, high protein diets, high fats diets, low carb diets and everything in between. What I have found is that each person will respond differently and you should listen to your body and balance it with your lifestyle. The reason I am currently following a low carb diet is because it fits well with my lifestyle and food tastes. That balance makes it easy for me to stay within my macros. I find it most important when I talk to people about diets, that in order for them to stick to it and keep within macros, the diet must fit their lifestyle and taste palate. Since all of us are just reading research that we didn’t actually perform then regurgitating the interpretation, I suggest that self trial and error be part of everyone’s progress path.

    Great article Mike.

    • Hey Leo! I completely agree. Everyone needs to find their sweet spot. Thanks for the comment and for reading the article. 🙂

  • Ellis Dunbar

    Good Morning
    My name is Ellis and I work with Ninja Goat Nutritionals. Once I read your article, I found great interest in some of your ingredients and knowledge about butter coffee. I would love to tell you about my business and how I make butter coffee.

    Ninja Goat Nutritionals makes a product called fatCoffee, which is a quick and easy way to make butter coffee anywhere, anytime- and it’s made with 100% grass fed-butter and organic coconut oil.
    Would you be willing to try fatCoffee and let me know what you think about it? I’d be happy to provide a sample, if you can send me your mailing address.
    Thanks for your time and hope to hear from you soon.

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