BPC, BulletProof Coffee, diabetes, diet, hormone, insulin resistant, keto, ketogenic, lifestyle, low carb, NAFLD, nurse, nurse practitioner, paleo, PCOS, Recipes

What is Bulletproof Coffee?

Bulletproof coffee is gaining popularity among dieters and those seeking to improve energy levels,  metabolism and brain function.  About 5 or 6 years ago, a visit to Tibet resulted in the development of the new recipe for coffee; Dave Asprey created the coffee with “upgraded” coffee beans with lower amounts of mycotoxins.  Mycotoxins are toxic fungi that easily colonize crops and can contribute to disease or sickness.  Regular coffee often contains mycotoxins, these organisms may be related to some people’s stomach upset or sensitivities when they drink coffee.  While some recent studies have suggested that up to 4 cups of regular coffee can help postpone symptoms of Alzheimer’s, the “upgraded” bulletproof coffee (BPC) may turn out to be even more helpful.

It is referred to as “bulletproof” because drinking the “upgraded” coffee with lower mycotoxins and higher fat content seems to make people feel better with higher energy levels, improved brain function, and thus feel “bulletproof” – like nothing can stop them.

Adding fats to the coffee has become quite a trend; it’s a hot topic on many blogs and even made it to “The Today Show” a couple of years ago.   More recently, BPC made its debut on “The Queen Latifah Show.”

What fats?  Most people that drink bulletproof coffee start with coconut oil or MCT oil.  MCT oil is a medium-chain-triglyceride, shown in some studies to aid weight loss and possibly increase metabolism.  Medium-chain triglycerides are different from short-chain triglycerides and long-chain triglycerides, in that MCTs do not require bile salts or energy for absorption and digestion. MCT oil is currently being studied as possible benefits for a variety of conditions including Parkinson’s & Alzheimer’s.

In addition to coconut or MCT oil, many recipes include grass-fed butter or ghee; ghee is clarified butter where the butter is heated and solids are separated out.  In the Hindu and Indian cultures, ghee is considered a special part of many religious ceremonies, because it comes from “holy” cows and is “separated” or pure.  It is believed that ghee is much healthier than regular butter because of the separation of ghee from solids, which are thought to be impurities.

Athletes and bloggers began using this bulletproof coffee and claimed to have better test scores, memory function, energy, and moods.  As more people tried it and noticed results, news of this miracle wonder hit the internet on a variety of blogs and social media.  As word spread, BPC no longer was only made with the “upgraded” beans, but with all sorts and brands of coffees.

Many recipes abound today; using coconut oil, MCT oil, butter, ghee, and flavors just like fancy baristas use to prepare gourmet coffee blends are widely published on blogs, Facebook, and Twitter.  While there may not be a lot of research to support the use of BPC, it is quite a drink! Bloggers and Tweeters have shared hundreds of BPC recipes, and people are concocting their own personal twists to flavors.

Benefits of BPC do appear to include keeping people from feeling hungry; other advantages include feeling more energetic and more alert, with less forgetfulness.  Many people drink BP in place of some meals, while other use the BPC with or following meals to help improve satiety and prevent “the munchies” or frequent snacking.  Making BPC is quite simple, and recipes abound. Just perform a Google or Bing search for “bulletproof coffee recipes.”  Choose a recipe with flavors you like; use a blender for a few seconds to thoroughly mix; remember fats and water don’t stir to mix well.  Drink while it’s warm; trust me, congealing fats don’t go down well! LOL

It took me about 2 weeks of tweaking the recipe to get it right for me.  So, if you don’t get it right the first time, keep trying.  Here is my recipe:

1 Tbsp coconut oil

1 Tbsp grass-fed butter

1/4 cup unsweet vanilla almond milk

1 Tbsp sugar free Torani vanilla flavor – like they use in the fancy coffee shops

Approx. 10 ounces of coffee

Blend for 5-8 seconds, and enjoy.  Can be reheated without problems.

1 Tbsp grass-fed butter

1/4 cup unsweet vanilla almond milk

1 Tbsp sugar free Torani vanilla flavor – like they use in the fancy coffee shops

Approx. 10 ounces of coffee

Blend for 5-8 seconds, and enjoy.  Can be reheated without problems.

One last tip… some people have a little tummy response to sudden high intake of fats and end up with a bit of urgent need for the restroom.  So, if you are JUST beginning to increase fats, use smaller amounts of fats in your BPC for the first week or two.  Allow your body a little time to adjust to higher fat content.

Cholesterol, diabetes, diet, Fat, gluten-free, Grain free, Guidelines, insulin resistant, keto, ketogenic, lifestyle, low carb, NAFLD, nurse, nurse practitioner, paleo, PCOS, vitamin

Diet? Energy Deficit? LCHF?

As many experts have claimed, energy deficits will contribute to weight loss, but historically, patients opt to discontinue the “diet” even after being somewhat successful.  Maintaining a total lifestyle change is required to avoid re-gaining the weight or succumbing to some health condition, i.e. diabetes, hypertension, hyperlipidemia, etc.  Dr. Eric Westman from Duke University has been using a low carb, high fat (NOT truly Atkins) for several years now with good success, and is developing quite a following.  Some of the earliest advocates of low carb, high fat (LCHF) eating were deliberately silenced by Ancel Keys’ strong personality and his aggressive methodologies.  (See Barbara’s entry about low fat dogma.) Even from the beginnings of diabetes, ants recognized the urinary wastes from human contained sugars; somehow, “experts” in the 1950s – 1980s totally believed Keys dogma or were coerced to go along.

In recent years, Jeff Volek & Steve Phinney have published nutrition guidance that supports LCHF eating.  I have begun utilizing LCHF nutrition in my practice and regularly am able to discontinue medications because glucose levels are falling into normal ranges.  Patients come in for visits ecstatic that they have lost weight, lowered glucose, dropped cholesterol, and no longer need some medications.  And most are willing to continue this lifestyle forever.

Nutrition advice should NEVER have come from committees that included insulin or statin manufacturers, cereal producers, or any other profession that could gain from the advice.  Current American Diabetes Association (ADA) guidelines urge diabetic patients to consume about 160 Grams of carbohydrates daily.  No matter what type of diabetic you speak to, each one of them will tell you right off the bat that they can NEVER get glucose controlled eating this way.  They will tell you about spikes and lows and miserable symptoms; it is a terrible battle that most patients are tired of.

Diabetes should be looked at like it is an allergy to carbohydrates; reducing the recommended carb intake to 20 grams per day or less actually reverses diabetes and many providers and researchers are beginning to have data to support it.  We have many patients who are now well-controlled using LCHF eating, and they express much gratitude for giving them their lives back.

Cholesterol, diabetes, diet, Fat, Guidelines, immune system, insulin resistant, keto, ketogenic, lifestyle, low carb, NAFLD, nurse, nurse practitioner, paleo, PCOS

Where did the low-fat dogma originate?

So, what started the low-fat craze?  Having been in graduate school to become a family nurse practitioner, we learned to follow the “guidelines” about cholesterol. If a patient comes to us with high cholesterol, we are to implement “lifestyle” interventions. We were told to institute a low fat diet and prescribe statins (cholesterol lowering medications) if the low-fat diet didn’t work (which, of course, it DOESN’T work!)

However, there was never a mention of Ancel Keys.  We were not told the history behind the nutritional guidelines.  In fact, we were to read the government’s  Healthy People goals and told to utilize them in our work.  In retrospect, instead of critically thinking, it was almost as if we were being indoctrinated to a dogma and one with an unproven hypothesis!

It wasn’t until I became a practicing Family Nurse Practitioner that I realized low-fat diets and medication were not the answer.  In fact, I found medications actually caused more side effects and some patients felt that since they were taking cholesterol-lowering medications, they could eat whatever they wanted!

The low-fat diet is unpalatable and low-fat products are loaded with carbohydrates.  Thus, many who attempted to follow this failed miserably.  In addition, with the added carbohydrates, they gained MORE weight, became type II diabetic, and suffered with metabolic syndrome that leads to heart disease!

I found many of my patients to have an increase in their blood sugar, muscle aches and memory loss from statin medications.  This was a catalyst for me to delve into research.  I was not comfortable mindlessly “following the guidelines”.  I became interested in ketogenic nutrition and started to follow this way of eating.  I felt 100% better, had more energy, found that my arthritis did not flare and lost 40 pounds!  My lipid levels are wonderful.

I investigated the beginning of the low-fat craze to find a researcher named Ancel Keys.  He became convinced that Americans were suffering from heart disease from eating too much saturated fat.  He developed the hypothesis (which is an UNPROVEN idea) that saturated fat causes heart disease. He was totally WRONG, as you shall see.

Scientists who suffered at the hands of Ancel Keys…

E.H. Peter Ahrens of Rockefeller University in New York City was an expert lipidologist.  He was known for being very meticulous in his research.  During this time in history, the 50’s, most scientists were concerned with serum cholesterol.  Ahrens tried to open dialogue to point out that cholesterol was not the end-point in heart disease and he suggested that carbohydrates might be contributing to obesity, diabetes and heart disease.  Ahrens predicted the low-fat diet would lead to unintended and very unhealthy consequences. He was absolutely correct!

Ahrens focused on triglycerides (molecules made of fatty acids circulating in the blood).  He performed experiments to separate out triglycerides from the blood from 1951 to 1964.  In each of these clinical studies, when carbohydrates replaced fats in the diet, triglycerides consistently rose.  He worked with a physician at Yale University and compared the triglyceride and cholesterol levels of heart patients.  They found high triglyceride to be far more common in heart patients than high total cholesterol.  Several researchers confirmed this over the next decade.  However, it fell on deaf ears.  He continued to caution his colleagues on the dangers of carbohydrates.

Keys was known as a scientific bully, arrogant and relentless in disparaging any scientist who opposed his ideas.  George Mann, a Vanderbilt biochemist, and associate director of the Framingham Heart Study, was a prominent scientist ridiculed by Keys.  Mann studied the Massai in Africa whose total cholesterol levels were among the lowest in the world.  Mann noticed the diet of the Massai people to be high in fat, yet they did not suffer from obesity, diabetes or heart disease.  Keys dismissed this study and commented that the “peculiarities of those primitive nomads have no relevance”.

After Mann spoke out against Keys’ diet-heart hypothesis, his career took a devastating turn. He was barred from the American Heart Association publications, journals would not publish his work, and research grants were canceled. He is one of MANY who suffered from speaking out against Keys’ flawed research.

Mann admitted that the Framingham Heart Study ultimately concluded that the more saturated fat a person ate, the lower their cholesterol and weight. Moreover, 50% of the patients who had heart attacks had cholesterol levels BELOW normal.

A generation of research on the diet-heart question has ended in disarray….a misguided and fruitless preoccupation—George Mann

The American Heart Association and the National Institute of Health accepted Keys’ hypothesis and gave it strength.  Researchers who questioned it were barred from membership to the AHA, lost research funding and suffered career setbacks. Yet, this very hypothesis is just that—an unproven idea.

The Seven Countries Study

In 1956, Keys embarked on his study.  He wanted to show that a diet high in cholesterol resulted in cardiac disease.  Keys cherry-picked his data and excluded countries that did not fit his idea.Keys claimed his study revealed that heart disease was highest in countries where fat consumption was highest.  Keys purposefully left out countries where people eat a lot of fat, but have very little heart disease, such as Holland and Norway.  He left out Chile, which showed fat consumption is LOW, but heart disease is HIGH.  This highly flawed study gained enormous media attention and had a major influence on the diet of all Americans…to their detriment.

George McGovern

In order to reverse the epidemic of heart disease, a 1977 committee, led by the U.S. Senator George McGovern, instituted the first dietary goals for the country. McGovern, without any medical education, chose to focus on the research of Ancel Keys. The low-fat dogma began. These guidelines received massive criticism by many respected scientists.  The American Medical Association was against them as were many scientific professionals. Americans were told to eat less fat and more complex carbohydrates.  The guidelines were chosen by the United States Department of Agriculture.  How interesting as they are in the business of selling grains.

American Heart Association

The American Heart Association (AHA) was founded in 1924.  It started out as an underfunded organization.  Proctor and Gamble, in 1948, offered to give the association all their funds from the radio show Truth or Consequences.  This opened up vast avenues for publicity and research.  They eventually hired a Bible salesman who devised a very successful fund-raising campaign.  By 1960, the AHA attained esteemed status in the media and medical community and invested millions of dollars in research.  At this point, they did not agree with Keys’ low fat recommendation.


By 1961, Keys and his colleague, Jeremiah Stamler, a physician from Chicago, joined the U.S. Nutrition committee.  Neither one had any training in nutrition, epidemiology or cardiology.  However, Keys was a master of persuasion and managed to persuade the AHA that the diet-heart hypothesis about cholesterol intake should be center stage.  The AHA adopted this hypothesis and suggested Americans cut their intake of saturated fat and cholesterol.  They advocated polyunsaturated fats, such as soybean and corn oil (so inflammatory, as we know now!)

Discredited studies…

Unfortunately, money talks. Studies illustrating NO causation between heart disease and saturated fat were available, but the food and drug industry has ways to keep these studies from the public. Many studies have been conducted that clearly illustrate NO association between intake of saturated fat and heart disease.  For instance, William Zukel, a researcher, headed to North Dakota to examine patients who suffered a heart attack.  He identified 228 cases with detailed diet and lifestyle data.  He found that smoking was a factor, but could not associate intake of saturated fat with heart disease.

An Irish study examined 100 men under the age of sixty who had a heart attack.  They did a detailed account of diet.  There was NO association between intake of saturated fat and heart disease.

F.W. Lowenstein, in 1964, as medical officer for the World Health Organization, obtained every study about men who were free of heart disease.  He found NO correlation between intake of saturated fat and heart disease.

Credible scientific journals published the above.  However, those who support the Keys’ hypothesis always found a way to discredit these research studies. This continues today.  The pharmaceutical and food industries do not want us to find the truth.

Keys’ research has been discredited.  We are now seeing the result of years of Americans living the low-fat mantra and suffering with type II diabetes, obesity and heart disease.  We can help you change this—one day at a time.

I highly recommend Nina Teicholz’ book, The Big Fat Surprise.  It is well-researched and will give you an extensive background to the corruption in the research that has led us to an epidemic of obesity, type II diabetes and heart disease.

If you have any questions, please do not hesitate to ask us!

I want to add a link to a study. Read the “conclusion”. It clearly states there is no association between eating saturated fat and heart disease! What the researchers DO state is that what is used to REPLACE fat in low-fat products may be the culprit. All low-fat products ADD carbohydrates to make the food taste better.



diet, keto, ketogenic


Yes, you CAN have cheesecake and lose weight, control your blood sugar and your blood lipids!


5 bars cream cheese

1 eight ounce container sour cream

Splenda one and one-half cups (or any sugar sub you prefer)

2 teaspoons vanilla

4 eggs

Dash of lemon juice

For crust, butter a Springform pan and sprinkle unsweetened coconut at the bottom. No need to pre-bake.

Make sure your cream cheese is at room temperature. Mix all ingredients until silky smooth.Pour into prepared pan. Wrap pan well in foil. Place pan in water bath into a larger pan and make sure water is half way up the side of the Springform pan. Bake at 325 for one hour. Do NOT open oven door. After the hour, turn off heat and leave in oven for one more hour. This will prevent cracking. Chill and enjoy! low carb cheese cake

Cholesterol, diabetes, diet, Fat, gluten-free, Grain free, Guidelines, insulin resistant, keto, ketogenic, lifestyle, low carb, NAFLD, nurse practitioner, paleo, PCOS, Recipes

Missing mashed potatoes? These are even better!

Cauliflower mashed “potatoes”

2 heads cauliflower

1 stick butter

1 eight ounce container full fat sour cream

2 cups cheddar cheese (or swiss cheese, any cheese you prefer)

Salt and pepper to taste

Garlic powder to taste–or add fresh minced garlic

Cut and boil the cauliflower. Mash it up. Add butter, sour cream, salt, pepper, garlic.Add a cup of shredded cheese, if desired.  Place in a buttered casserole dish. Top with shredded cheese. Bake at 350 until cheese is bubbly. Enjoy! Sometimes I add a cup of sauteed vidalia onions or some crumbled bacon! Yum! mashed-cauliflowr-recipe-7231