Bullet Proof Coffee (1 Cup)

Drink it after, rather than before, a balanced breakfast with protein and fiber such as eggs, avocado, or plain Greek yogurt.

Use unsweetened coffee and remove sugar, syrups, honey, flavored creamers, and sweetened plant milks.

Reduce the coffee dose or choose half-caf/decaf, since caffeine can raise glucose for some people.

Keep added fats modest and measure butter, ghee, or MCT oil rather than adding them freely.

Add a small fiber-rich side such as chia seeds stirred into plain yogurt or a small handful of almonds.

Check your response by testing the same recipe on separate days; adjust caffeine, fat amount, and timing based on the pattern you see.