Coffee and Ketosis

It’s Sunday morning. How many of us are waking up, to a freshly brewed cup of Joe? Millions. Let’s make it count.

Let’s discuss this beauty of a concoction that I like to whip up on non-workout mornings. But first, I’d like to explain why this is something I choose to start my day with on non-conditioning days. So, In the most non-sciencey way possible:


Your body gains it’s energy from the cell’s mitochondria. This mitochondria creates ATP (energy) with the help of either GLUCOSE or KETONE BODIES.

GLUCOSE is associated with CARB consumption.

KETONE BODIES are associated with PROTEIN + FAT Consumption.

Ketone bodies are said to create a more efficient energy supply, because it leaves less “garbage” behind in the form of free radicals. This allows the brain to return to it’s normal state between membrane potentials. This here, allows us more light-bulb moments! YES!

Naturally, when we wake up in the morning, we have no stored carbs to burn energy, so the body will burn off excess fat (YAY). In this ketotic state, the brain can switch protein intake into glucose in order to function. It’s important to note here, that I drink this coffee-concoction to add an influx of additional proteins and fats so that my body doesn’t try to “eat my muscles” for fuel. We’d like to keep these hard-earned babies around! Now suddenly you’ve provided the brain with some fuel, have a clear mind and are a fat burning machine! puts it perfectly in their article, Your Brain on Ketones, that the brain is placed in a “better environment for neuronal recovery and repair.” –> without all those free radicals we talked about.

>>This means PUT DOWN THE BAGEL. Let your brain do some clear thinking and burn some fat! <<

Now, I stated that I drink this tasty morsel on non-conditioning days because post-workout is an opportunity to eat a HIGH carb-HIGH protein meal. This helps with fast muscular recovery. Recover faster – faster gains. I will touch on that in a different post.

NOTE: Ketones are the by-product of ketosis and over long periods of time can cause a buildup in the blood and cause ketoacidosis (acidic blood), being toxic. This is most dangerous for those with diabetes or who are pregnant.

Let’s get to this amazing concoction, shall we?!

Place freshly brewed coffee in blender.


Add a tablespoon of organic coconut oil. Fat Source.

Some people use unsalted grass-fed butter.


1 scoop of good quality whey protein. Protein source. 


Cinnamon to taste. Add any spice you’d like.  


This blend is still hot and trust me, it will try to explode out of the blender.

Hold tight and PLEASE use a paper towel to contain the explosion through the air hole!


Mmm, see how frothy that is?

Cheers – to Brains and Gains! 



5 thoughts on “Coffee and Ketosis

  1. You mentioned the disclaimer for pregnant women, wondering your thoughts on women who are nursing. Also wondering what protein you recommend and if you adhere to a specific ‘diet’ plan. I eat mostly clean, but am not great at knowing when I should have high carbs and what that should consist of. Thanks!!


    1. Hello Kat, thanks for the question! I tossed in the disclaimer because pregnant women tend to secret more ketones naturally through the baby-building stage so they must not take the “Ketosis-Diet” as their end-all-be-all and run with it. A steady diet with carbs included is recommended for balance.

      As for nursing, I’ve read that 1% of your caffeine intake is absorbed by your baby and it hard for them to secret/process it before 3 months of age. After 3 months, it’s said that you can handle less than 200mg a day in caffeine. Now this has nothing to do with ketones, but mostly the caffeine is what a nursing mom should be more worried about.

      As far as carb usage, I’m glad you asked! May I ask, do you exercise? When do you exercise? The timing is key and generally, the idea is:

      Workout days: Eat more starchy carbs (sweet potatoes, rice, squash). I eat 281 grams of carbs on these days. The MAJORITY of those grams are post-workout! This starchy carb post-workout spikes your insulin and if combined with protein it will recover your muscles much faster.

      Non-workout days: Eat less starchy carbs (High fat, High protein, no carbs for breakfast), Then vegetable carbs throughout the day. It’s important to note that if you are working out the following morning you should have starchy carbs the night before. I shoot for 145-210 grams of carbs on off days.

      I hope this all helps and didn’t make it more confusing! I’m no nutritionist though, and this is all just what I’ve learned works for me.You could be a bit different, but it’s worth a try! Again, thanks for reading and for your question!

      ps. I recommend a whey protein isolate (any brand), for post workout and a casein protein (slow digesting protein) for any other time of day you need the supplement (I use Phase 8). Cheers!


  2. Thank you! I mainly do crossfit, but have had to really ease back after having my daughter at the end of March. I have a Diastasis and my lower back and hips have been struggling. I’ve been trying to get back to clean eating (I do eat paleo mainly with some added rice and Ezekiel breads as I struggle to keep weight on), but the intensity of my workouts is lower so I’m trying to find the right balance!
    Thanks again for the info! I want to try this coffee recipe when I return to work next week!


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