72 Days until the end of the decade, and 72 days to lose the gut challenge


BLACK COFFEE FOR BLACK FRIDAY


Day 39

Good morning. Happy Friday to you. Do you have your Black Friday Shopping route planned out to the T?

— Me neither.

With the weekend ahead, you know what to do to keep making progress in your Challenge. It’s simple if not all that easy.

Stick to your eating times (16/8 fasting window) Enlist your keto coffee to get you through the fasting period When it’s eating time, make the effort to count your calories with the MyPlate app and stick to your Makro allowance Keep Carbs to a minimum Don’t miss your gym workout Make sure you get the right amount of sleep Rinse and repeat, and get ready for your launch into phase 3 of the program

I will be announcing the tweaks to the program’s workouts and eating as we head into the last week of phase 2


Fast

By now, you should be happy to do your intermittent fasting in the 16 off 8 hrs on window. What you may not know, is that a beverage with less than 50calories will NOT disrupt the fast. If you enjoy a splash of milk with your morning coffee, then go for it. Just leave the sugar behind.


Since your fast is one of the 4 pillars of this program, and coffee is your friend during this period, let’s have a look at what makes coffee so good for you.


LET’S TALK COFFEE

Forget the myth that coffee slows down your performance. Science shows time and time again that your morning joe delivers big benefits for your health and wellness:

* Coffee has been shown to raise ketone levels. Ketones help burn fat, curb cravings and power your brain.

* Contains chlorogenic acid, a compound that has been shown to protect your mitochondria, lower inflammation and support eye health.

* Studies show that caffeine and other compounds in coffee are associated with a lower risk of conditions like Alzheimer’s disease, heart disease and type 2 diabetes.

* Coffee contains compounds that increase your metabolism, help you burn fat during exercise and can boost athletic performance. Keep reading to find out how.


COFFEE AND YOUR METABOLISM

Part of coffee’s benefits come from caffeine, a psychoactive stimulant drug. Caffeine has been shown to boost your metabolic rate — the speed at which your body turns calories into energy.

Early research also suggests that caffeine supports fat-burning during exercise. One 2018 study gave participants 3mg of caffeine per kilogram of bodyweight. Consuming caffeine actually shifted their caloric burn — the participants ended up burning more body fat during exercise, versus burning carbs alone.

Plus, stimulants help fight fatigue and kick your energy into high gear. That’s because caffeine stimulates the central nervous system, heart and muscles, according to the American Council on Exercise.


If you’re looking for a morning pre-workout, plain coffee is a great place to start. Caffeine has been shown to increase athletic performance during both prolonged endurance exercise and short-term intense training.


So, research supports the idea that coffee is awesome. But there are two important caveats to keep in mind:

Don’t overdo it. Up to 400mg of caffeine a day appears to be safe for most healthy adults, according to the Mayo Clinic. That’s about four cups of brewed coffee.


Be aware of what you’re adding to your cup. Most scientific studies are examining caffeine or plain coffee, not pumpkin spice lattes. Keep reading to learn what you should limit — and what coffee add-ins to enjoy instead.


Keto Coffee with Collagen.

Here’s what makes this drink so great:

Prebiotics nourish your good gut bacteria

Collagen Protein supports healthy skin, bones and joints

Quality fats from grass-fed butter and Brain Octane MCT oil keep you full and focused

Oh, and you still get to enjoy that delicious coffee flavor. Prebiotic and Collagen Proteins are flavorless and mix easily in pretty much anything. Check out the recipe below.


EASY PREBIOTIC KETO COFFEE WITH COLLAGEN PROTEIN RECIPE



Start to Finish: 5 minutes

INGREDIENTS:

8–12 oz. brewed coffee

1 tsp. — 2 Tbsp. MCT Oil

1–2 Tbsp. grass-fed, unsalted butter

1–2 scoops Collagen Protein

INSTRUCTIONS:

Add all the ingredients to a blender.

Blend until frothy.

Pour into a mug and enjoy the whole-body goodness.

Serves: 1

If I could make a single product, which I thought would make the greatest addition to this program, it would be the KETO COFFEE. — and here’s some great news. Starting early next year, we will be offering the Keto Collagen Coffee in stores.

Yay!!

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