Bulletproof coffee is a high-fat, low-carb drink made by blending black coffee with unsalted grass-fed butter and MCT (medium-chain triglyceride) oil. It gained traction largely by keto dieters and entrepreneurs looking to enhance their energy and mental clarity and eliminate breakfast, with the idea being that the fats will replace the primary fuel source for the body (the carbs) to promote focus and fat burning.
Dave Asprey created this so-called “butter coffee” and claims it will improve your cognitive performance, lessen cravings, and even aid in weight loss if you’re drinking it as a meal replacement. But do these claims hold water?
Health Benefits vs. Hype
There is some truth to the claims about its benefits. MCT oil is absorbed and used by the brain and body quickly as a source of energy, while grass-fed butter includes good fats like omega-3s and CLA (conjugated linoleic acid). Many users report feeling more alert and fuller longer, which is helpful if they are intermittent fasting or just having a busy morning.
Despite these claims, experts warn that having high-fat coffee every day instead of breakfast may not be the best practice for all people. It is high in calories (~200–400 per cup), has no fiber or protein, and has no essential nutrients or vitamins that you’d find in a breakfast made from whole foods. People who have high cholesterol or certain medical conditions should check with a medical doctor before making it a habit.
Trend or Long-Term Health Habit?
Bulletproof coffee is not just a fad, it is a niche lifestyle tool for audiences eating ketogenic, paleo, or intermittent fasting diets. But, for the average person, drinking high-fat coffee daily without modifying the rest of their diet may be more harmful than good.
In the end, it’s not a magic mug—but it can be a useful tool if used wisely. Just remember, everything is about balance, and coffee on its own will not bulletproof your health.
