Welcome back to The 200 Year Project, where I explore science-backed habits, nutrition, and lifestyle tweaks designed to extend healthspan and push the boundaries of human longevity. Today, we're diving into a simple yet powerful morning ritual: enhancing your coffee with MCT oil and ghee. This isn't just a trendy hack—it's a bio-optimized brew . Often called “Bulletproof Coffee” (popularized by Dave Asprey), this combination can supercharge your energy, sharpen your mind, and support metabolic health, all while aligning with longevity principles like ketosis and nutrient density.

If you're aiming for that 200-year horizon, incorporating healthy fats into your routine can help combat inflammation, stabilize blood sugar, and fuel your brain for peak performance. I have four cups of coffee every morning and this is how I prepare one of my four cups. Let's break it down: the recipe, the science-backed benefits, and why this could become your new go-to for sustained vitality.

What Makes This Coffee Special?

Traditional coffee gives you a caffeine jolt, but adding MCT (medium-chain triglyceride) oil and ghee transforms it into a creamy elixir. MCT oil is a fast-absorbing fat that bypasses typical digestion for quick energy. Ghee, or clarified butter, is lactose-free and packed with fat-soluble vitamins. Together with coffee's antioxidants, they create a synergistic drink that promotes satiety, mental clarity, and even fat adaptation—key for those practicing intermittent fasting or low-carb lifestyles.

This isn't about replacing meals entirely (though it can curb hunger for hours), but rather upgrading your brew to support long-term health goals like cellular repair and cognitive resilience.

The ingredients I use are (for One Serving)1 cup (8-10 oz) freshly brewed high-quality coffee (organic, mold-free beans for best results).

1 tablespoon MCT oil.

1 tablespoon grass-fed ghee.

A pinch of cinnamon (for blood sugar regulation).

Pro tip: Use grass-fed ghee to maximize conjugated linoleic acid (CLA) and butyrate, which support gut health and reduce inflammation—crucial for longevity.

Step-by-Step: How to Make It

When I make my coffee it is straight forward and takes just a few minutes.

1.  Brew your coffee: Use a French press, pour-over, or espresso machine for the richest flavor. (do not use pods).

2. Add the fats: Add 1 to 2  tbsp MCT oil and 1 to 2 tbsp ghee. If using add-ins like cinnamon, toss them in now.

3. Serve and enjoy: Sip slowly to savor the nutty, buttery notes. For best results, consume on an empty stomach in the morning to kickstart fat-burning mode.

Start low on the fats if you're sensitive, as MCT can cause a “laxative effect” initially—your body adapts over time.

Health Benefits: Fueling Body and Brain for Longevity

This powerhouse combo isn't just delicious; it's loaded with evidence-based perks that align with extending healthspan. Here's the breakdown, drawing from nutritional research and user experiences.

Rapid, Sustained Energy Without the Crash

MCT oil is metabolized differently than other fats—it's quickly converted to ketones, providing an immediate energy source for your brain and muscles. This pairs perfectly with coffee's caffeine, offering hours of steady focus rather than the typical spike-and-drop. Studies suggest MCTs can ward off fatigue, making it ideal for high-performance days or endurance activities. For longevity enthusiasts, this means better mitochondrial function and reduced reliance on sugar, potentially slowing aging processes like oxidative stress.

Enhanced Cognitive Function and Mental Clarity

Ketones from MCT oil cross the blood-brain barrier easily, fueling neurons for improved concentration and memory. Ghee adds butyrate, a short-chain fatty acid that supports brain health by reducing inflammation and promoting neuroplasticity. Regular consumption may boost mood, creativity, and even protect against age-related cognitive decline—think sharper decisions and fewer brain fog moments as you age gracefully.

Weight Management and Metabolic Support

This brew can aid fat loss by promoting ketosis, where your body burns fat for fuel. MCT oil stimulates metabolism and increases satiety, helping you eat less throughout the day without feeling deprived. Ghee's healthy fats support hormone balance, and the overall high-fat profile aligns with ketogenic or paleo diets shown to improve insulin sensitivity—a key factor in preventing metabolic diseases that shorten lifespan.

Gut Health and Digestion Boost

Ghee is rich in butyrate, which nourishes gut lining cells, enhances microbiome diversity, and eases digestion—potentially reducing bloating or IBS symptoms. MCT oil has antimicrobial properties that combat bad bacteria while preserving good ones. A healthy gut is foundational for longevity, influencing everything from immunity to mental health via the gut-brain axis.

Heart Health and Anti-Inflammatory Effects

Contrary to old myths about saturated fats, grass-fed ghee contains heart-friendly compounds like CLA and omega-3s that may lower cholesterol oxidation and support cardiovascular function. Coffee's polyphenols add antioxidant power, potentially reducing inflammation markers. One cardiologist even shares this as part of his daily ritual for sustained energy and mood enhancement.

Nutrient Absorption and Overall Vitality

Ghee is a carrier for fat-soluble vitamins (A, D, E, K2), which are vital for bone health, immunity, and vision—areas that degrade with age if neglected. Combined with coffee's chlorogenic acid, this duo may improve nutrient uptake from other foods, amplifying your diet's anti-aging effects.

Beyond the Basics: Other Positive Perks

Intermittent Fasting Friend: High in calories (around 200-400 per cup) but low in carbs, it's perfect for extending fasts while keeping you productive.

Taste and Customization: The creamy texture rivals fancy lattes, minus the sugar crash. Experiment with vanilla extract, cacao, or collagen peptides for protein.

Sustainability for Long-Term Habits: Easy to prepare, affordable (MCT oil and ghee last months), and adaptable—vegan? Swap ghee for coconut oil.

Community Buzz: Thousands report better productivity and fewer cravings, making it a staple in biohacking circles focused on radical lifespan extension.

Of course, listen to your body. If you have gallbladder issues or high cholesterol, consult a doctor. But for most, this is a low-risk upgrade with high rewards.

Final Thoughts: Brew Your Way to 200

Incorporating coffee with MCT oil and ghee into your routine is more than a caffeine fix—it's a strategic tool for energy optimization, brain protection, and metabolic resilience. In the quest for 200 years of vibrant living, small daily rituals like this compound over time. Give it a try tomorrow morning and share your experience in the comments. What's your favorite longevity hack? Let me know in the comments.

Go steal my whole protocol at GaryLeland.com/data. Copy it. Tweak it, Feel free to share it.

Remember: I’m not a doctor, just a stubborn 70-year-old refusing to age like everyone else. Consult your physician before making changes.

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