I love a good daily routine. 

I normally like to get most of my work done in the morning, take a break in the afternoon (usually when I get my workout in) and have my first meal when I get back from the gym. Most of you already know I like to fast throughout the morning, mainly for improving focus and the cognitive benefits. 

I love coffee and I love adding coconut oil to my coffee when I’m looking to stay in a “fasted” or “fat-burning” state longer. 

If you’re intaking protein or carbs with it, you will increase insulin (which will basically dismiss all the benefits you’re probably trying to get with putting coconut oil in your coffee).

The key is to keep insulin low (by fasting or solely consuming fats) to allow you to boost cognitive and cellular function, and stay in a fat-burning state. 

If you’re looking to gain weight – consuming coconut oil in your coffee with protein and carbs is a great way to do it. 

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