I'm a huge coffee freak like many of you. I absolutely love the stuff and it's a crucial part of my daily morning ritual. At one point I was consuming between 8-10 standard shots, which was really messing up my ability to sleep properly. Ironically I was drinking huge amounts due to lack of sleep. A cycle worth avoiding! I've since reduced my habit to no more than two cups (double-shot) per day which for me is the perfect balance between the enjoyment/benefit without the negative side effects. Others can get away with drinking much more, and I'm sure there are a few factors at play here that determine sensitivity to caffeine e.g. size, activity, sweating, hydration etc. My routine consists of one espresso in the morning pre-workout, followed by a bulletproof long black post-workout. I've cut out milk as part of the experimentation process for the sake of digestion in recent times, so I've had to find suitable alternatives to manage the latte void (my favourite style of coffee). The replacement? Bulletproof coffee and turmeric latte. The former is a clever name given to what is basically a long black with added fat. The latter, a delicious coconut/almond milk based latte type drink that is sweet in flavour, and a great substitute for milk and sugar without the negative side effects. The latte I do on weekends only, which also requires skipping the espresso to avoid excessive amounts of caffeine. The turmeric latte typically contains turmeric (duh!), coffee, almond and/or coconut milk, cinnamon, and honey. In small doses, there are lots of health benefits with each of these ingredients. The bulletproof I do religiously on a daily basis and is the only food I will consume during the intermittent fasting period. I use locally roasted beans (Lonsdale St Roasters - Canberra) using my own home grinder and espresso machine. Costa Rica and Colombia origin beans are my favourite due to the milder/sweet aftertaste. So what are the benefits? Personally, the morning bulletproof helps with two things, hunger cravings (due to intermittent fasting of approx. 10-11hrs) and mental focus. To be honest, I'm finding morning hunger cravings to be less of an issue, so the main driver behind the coffee now is the focus and the fun that comes with making your own coffee. Now, the fat content is beneficial for low carb/keto type diets. I'm currently experimenting with two sources of fat both of which are sourced from optimoz.com.au:
1. Ghee fat - https://www.optimoz.com.au/collections/ketogenic-diet/products/primal-collective-ghee-from-grass-fed-happy-cows
2. MCT oil- https://www.optimoz.com.au/collections/mct-oil/products/bulletproof-upgraded-mct-oil-960-ml-32-fl-oz
All of this fits in very nicely with my strategy for morning training session motivation, intermittent fasting, weight control, and sleep management. The added focus I've found is also of great benefit for work. Feel free to ask questions :)
I'm a 36 year old male from Carwoola, New South Wales, a small rural area situated just outside of Canberra, Australia. I'll be using this blog to share my experiences with training, dieting, and other methods to optimise overall well being. The basic idea behind all of this is to have lots of fun with the learning and experimentation process. It's worth noting that what may work well for me may not work as well for others. I also don't think there are right or wrong answers, as things are constantly changing and evolving.