“Takes Your Coffee To An 11!”
2021 Update! A decade plus of giving away this recipe, I’m now able to offer it as a single product with all the ingredients added in the proper doses/ ratios with ingredients I picked personally. The new name is AlphaJoe Coffee Booster and can be purchased HERE.
In Part I of Bomb Proof Coffee, I cover what’s in it and why, as well as how to make it, doses, sources, etc in videos form HERE. If you’re new to Bomb Proof Coffee (AKA, AlphaJoe) you’ll want to watch those videos for all the info you need to get started. This article will add some of the supporting science on the ingredients in Bomb Proof Coffee.
The obvious first ingredient to cover is the coffee. Coffee just continues to show itself to a have a wide variety of health benefits for both the brain and body. One recent study suggest coffee may actually help build muscle. Not surprisingly, not all coffee is created and the levels of beneficial compounds depends on the type of processing and other factors. As the coffee itself is not the main focus of Bomb Proof Coffee per se, the Life Extension has a good article HERE covering the topic and offers a coffee with especially high levels of beneficial compounds found in coffee that might make a good choice for the coffee used in Bomb Proof Coffee.
Cocoa
Cocoa (the main ingredients in chocolate), is rich in various polyphenols (including flavonoids/flavanols) and other bio active compounds such as amines, alkaloids, tyramine, magnesium, procyanidins, phenylethylamine, and N-acylethanolamines. Cocoa has been shown to reduce blood pressure, improve insulin resistance and improved endothelial function. A meta analysis found that the highest levels of chocolate consumption were associated with a 37% reduction in cardiovascular disease, and a 29% reduction in stroke compared with the lowest level of intake, an that’s despite the sugar and fat content of chocolate; reduced insulin resistance and reduced serum insulin levels were associated with the chocolate consumption. There are various studies that also suggest direct cognitive benefit of cocoa ingestion as well as neuro protection. The flavanol epicatechin is believed to be the main source of benefit, but there’s a wide range of compounds in cocoa and it’s highly likely there’s synergism between epicatechin and other flavanols as well as other compounds found in cocoa, many of which are still being elucidated. Studies also find cocoa flavanol can increase nitric oxide (NO) availability and reduce oxidative stress. Finally, one recent study also found cocoa has broad spectrum anti-viral effects against influenza. That’s just a short summary of the various potential benefits of cocoa.
As mentioned via the vids on Bomb Proof Coffee, not all cocoa is created equal and the highest levels of beneficial compounds is found in cocoa that has not been “Dutch Processed” which is exposed to alkalization. The vast majority of cocoa sold commercially has been Dutch Processed/exposed to alkalization. The exact dose for optimal effects is unclear at this time and research is ongoing, but the dose recommended in Bomb Proof Coffee – if you’re using high quality cocoa that has not been exposed to alkalization – should have you covered well. See videos for more information on that. Cocoa, similar to coffee, is a highly complex ingredient, which may have synergism when ingested together. Finally, a recent study (2108) finds dark chocolate (>85% cocoa) reduces muscle damage due oxidative stress during intense exercise. Many find Bomb Proof Coffee the perfect pre-workout, and this is yet more support for it.
L- Tyrosine
L-Tyrosine (Tyrosine) is an amino acid and essential precursor or “building block” for the neurotransmitters responsible for maintaining metabolic rate and mental acuity under stress. L-Tyrosine is the direct precursor to stimulatory neurotransmitters such as epinephrine (i.e. adrenaline) and norepinephrine as well as certain thyroid hormones and dopamine. Tyrosine is found in protein-rich foods and can also be synthesized in the body from the amino acid phenylalanine. Under stressful conditions, however, food sources and phenylalanine-to-tyrosine conversion may be inadequate to maintain the essential neurotransmitters needed for optimal performance and mental focus. Several studies done by the US Army found animals given supplemental L-Tyrosine were more resistant to cold temperatures than those not getting the amino acid. Studies with humans given supplemental L-Tyrosine have found improved cognitive function when subjected to cold temperatures. One recent study found that 2000 mg (2 grams) L-Tyrosine reduced the effects of stress and fatigue on cognitive tasks performance for 21 cadets subjected to a demanding military combat training course. Other studies have confirmed that tyrosine is a stress-fighting nutrient.
Elite soldiers often go for days without sleep, which seriously compromises their mental acuity and performance. Several studies have found L-Tyrosine may be able to counteract some of the negative effects of prolonged sleeplessness on cognitive tasks and performance. As a further test of Tyrosine’s efficacy, 36 Navy SEALs ingested L-Tyrosine during Winter Warfare training. Either tyrosine or a placebo was consumed by the men, who were then exposed to temperatures as low as -10° F. The study found L-Tyrosine prevented the decline in mental acuity common to extreme cold conditions in the group of SEALS receiving the supplement. Many athletes have found the use of L-Tyrosine to be helpful as a pre-workout stimulant, as well as students, businessmen, etc., in need of improved mental acuity. Prolonged stress and physical exertion can deplete the body of L-Tyrosine and reduce the levels of neurotransmitters needed for peak performance under pressure. Some studies also show L-Tyrosine may reduce levels of the catabolic (muscle-wasting) hormone cortisol. Additional studies done by the Naval Aerospace Medical Research Laboratory, Massachusetts Institute of Technology (MIT), the US Army, and other locations suggest L-Tyrosine may be useful in counteracting stress-related performance decrement and mood deterioration by increasing depleted levels of catecholamines (especially norepinephrine) in the brain. Tyrosine is a key “anti stress” nutrient. Some find L-Tyrosine a mood elevator. Dose and timing are essential to maximizing the effects of L- Tyrosine.
Creatine
As mentioned in the vids, creatine has an extensive list of potential health benefits, and my prior article on that topic is covered HERE via the Life Extension Foundation magazine. Specific to cognitive and neuro protection, creatine has been found to improve brain metabolism and energetics, reduces mental fatigue, improve memory and cognition and following extended sleep deprivation, creatine supplementation improved performance of complex “executive” tasks involving decision-making skills; data suggests it may help with depression and mood. Creatine is also highly neuro protective and helps protect the brain from a wide range of insults. That’s just the tip of the proverbial ice berg on the benefits of creatine, which should be taken as the monohydrate form. For those who want in-depth information on the various health benefits of creatine should read the article linked above, check out the many free articles and vids on the BrinkZone. As I state in the vids, anyone who is surprised to see creatine in a mental focus, cognitive, health formula does not know creatine! The addition of creatine to a neuro-cognitive, mental energy/focus and health formula is the proverbial “no brainer.” No pun intended! 🙂
Coconut oil
People need to realize first off, coconut oil is a fad of late being pushed hard for a wide variety of proposed health benefits, some poorly supported by the science, some vastly over exaggerated, which I cover in a vid on coconut oil HERE if interested. That’s not to say coconut oil is without potential value, but its main use in Bomb Proof Coffee is not as “magic fat” but as a useful and pleasant tasting way to mix the cocoa and small amount of skim milk into an emulsion, which improves taste and possible absorption of the cocoa compounds. Yes, a small amount of medium chain triglycerides (MCTs) will come from the addition of the coconut oil, and there’s some potential cognitive benefits from MCTs, and I’ll tweak recs as future studies suggest. For now, consider the addition coconut oil to Bomb Proof Coffee as functional and good tasting vs. as an active part of the recipe as the other ingredients are listed above. However, if one wants to add more coconut oil to this recipe than I call for (see vids ) there’s no harm done to the effects of the other ingredients.
What To Buy And Where to Buy It?
2021 Note: Can now be purchased as one and done formula HERE or follow what’s below:
Added this section as what I use and where I get it is the most common Q I get now. As far as the three key ingredients, these are currently the companies I’m using and where I get it. Yes, these are affiliate links which helps me keep BrinkZone running, but that’s where I get it and who I use for my own daily mug of Bomb Proof Coffee:
This is a list of companies using Creapure Creatine. There may be others not listed here, but source I was using (Jarrow Formulas), no longer uses Creapure, so start with this list HERE via Creapure page. AlphaJoe only uses Creapure.
As for cocoa and and cacao powders, I’m still experimenting, but been using:
As for the coffee, I use various coffees and still trying new brands, but per the vid where I make the coffee, my favorite still remains Full Vengeance from the The Roasterie Kansas City. However, less expensive and easy to find, I think Major Dickason’s Blend from Peet’s Coffee is quite good.
Coffee is a highly individual matter among people, and I like my coffee strong and dark, so use what you prefer.
NOTE: Some studies suggest that milk can block the absorption of the important health promoting flavonoids found in cocoa negating the benefits (Nature, 424:1013, August 28, 2003). It’s unlikely the very small amount of skim milk recommended for Bomb Proof Coffee will negatively impact absorption. However, the skim milk is for taste and assisting the foaming (emulsion) created while preparing Bomb Proof Coffee and is not essential to the effects. One can leave it out if worried about the small amount of skim milk negating the benefits of the cocoa, but I wouldn’t worry about it. Conversely, it’s recommend you keep added dairy to a minimum so large amounts of typical additions to coffee (e.g., half & half, cream, etc) are not recommended.
SOURCES
Cocoa
- Flavonoid-rich cocoa consumption affects multiple cardiovascular risk factors in a meta-analysis of short-term studies. J Nutr. 2011 Nov;141(11):1982-8.
- Effects of low habitual cocoa intake on blood pressure and bioactive nitric oxide: a randomized controlled trial. JAMA. 2007 Jul 4;298(1):49-60.
- Chocolate consumption and cardiometabolic disorders: systematic review and meta-analysis. BMJ. 2011 Aug 26;343:d4488.
- Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: a systematic review and meta-analysis of randomized trials. Am J Clin Nutr. 2012 Mar;95(3):740-51.
- The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. Br J Clin Pharmacol. Mar 2013; 75(3): 716–727.
- Impact of alkalization on the antioxidant and flavanol content of commercial cocoa powders. J Agric Food Chem. 2008 Sep 24;56(18):8527-33.
- Dark Chocolate Intake Positively Modulates Redox Status and Markers of Muscular Damage in Elite Football Athletes: A Randomized Controlled Study. Oxidative Medicine and Cellular Longevity Volume 2018, Article ID 4061901, 10 pages
Tyrosine:
- Tyrosine reverses a cold-induced working memory deficit in humans. Pharmacol Biochem Behav 1994 Apr;47(4):935-41
- Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training course. Brain Res Bull 1999 Jan 15;48(2):203-9
- Effect of tyrosine on cognitive function and blood pressure under stress. Brain Res Bull 1994;33(3):319-23
- Tyrosine improves working memory in a multitasking environment. Pharmacol Biochem Behav 1999 Nov;64(3):495-500
- The effects of tyrosine on cognitive performance during extended wakefulness. Aviat Space Environ Med 1995 Apr;66(4):313-9
- Tyrosine and its potential use as a countermeasure to performance decrement in military sustained operations. Aviat Space Environ Med 1992 May;63(5):364-9
Creatine:
- Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation. Neurosci Res. 2002 Apr;42(4):279-85.
- Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. 2007 Sep;14(5):517-28.
- The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. Br J Nutr. 2011 Apr;105(7):1100-5.
- Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003 Oct 22;270(1529):2147-50.
- Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior. Physiol Behav. 2007 Jan 30;90(1):21-8.
- Dietary supplement creatine protects against traumatic brain injury. Ann Neurol. 2000 Nov;48(5):723-9.
Will Brink is the owner of the Brinkzone Blog. Will has over 30 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
He’s also been published in peer reviewed journals.
Will is the author of the popular e-books, both accompanied by private members forum access , Bodybuilding Revealed & Fat Loss Revealed.
You can also buy Will’s other books on Amazon, Apple iBook, and Barnes and Noble.
I have been unable to find the liquid Tyrosine you use in the video. Please advise when I can get some.
Thanks
Not sure I follow. I don’t use liquid tyrosine in the vid. I’d give that vid another viewing perhaps. I give the exact brand and dose I used. Good luck!
Hey Will. Loved the “Bomb Proof Coffee” recipe!!
I’m not personally going to include all the ingredients you have listed.
You’ll hate me for this, but I like instant coffee better. I’m going to include Ghiardelli chocolate of the variety you advised. As well as Creatine monohydrate and just a sliver of skim milk. I never knew tyrosine had so many great health benefits,but I’m going to pass on that, and the coconut oil.
To me coffee isn’t meant to have all kinds of other ingredients in it. I’m replacing the tyrosine with the creatine. I see some of the benefits of tyrosine you mentioned, such as mental acuity and cognitive function are in the creatine. And I don’t think you need fat in your coffee from the coconut oil. Even though its a healthy fat. Most americans and us canadians already get way too much fat in coffee with triple cream and sugar. Before your bomb proof coffee recipe, all I did was have my coffee black 99% of the time, but occasionally I would put a couple teaspoons of skim milk. But I’m looking forward to trying out your Bomb proof Coffee Will. Looking forward to it.
All good Mark, but remember, as you intend to try it, it’s not Bomb Proof Coffee, it’s “Mark’s sorta kinda version of Bomb Proof Coffee”. I will tell you the bane of people who develop exercise programs, nutrition plans, or supplements, etc, are those people who don’t follow the original version (deciding they’re qualified to alter or tweak it without even actually trying it…) as written and then will report it didn’t work for them, and so forth. There’s a reason for what’s in the formula and the reasoning for it, and likely synergism between them. The only part (per added note at the end of the article) that’s not part of the formula per se is the skim milk. It serves a function, but not a functional one per se.
My advice to all those who tell me they plan to alter/tweak any program or formula or nutrition plan, etc is try it exactly as written for a period of time the author/inventor recommends, assess the response, than consider altering/tweaking as needed if (and only if) you have some background for doing so. For an exercise program or nutrition plan, that’s likely at least 8-10 weeks.
For a formula like this, the effects are rapid, so I’d say 7-10 days.
really enjoyed the article and videos about the coffee, thank you for putting them together. I’m still not sure how to properly dose tyrosine. 5 grams twice a day? Once a day? Different amount? Would love some feedback in that regard. Take care.
Vid II linked above covers exact doses of everything that goes into Bomb Proof Coffee. You can use more tyrosine, and or take it other times during the day if you wish,.
Bomb Proof Coffee ….. Like my brain on HD.
Appreciate the concoction….
Hi Will
I remember sometime ago (long ago) that mixing creatine and caffine was ill advise. I look forward to trying this cocktail!
Will, tried the bomb proof coffee. Felt effects rapidly. Seems like I had a clear focus mentality. Creatine did not taste chalky or gritty. Creatine from nutri bio. I did not add the tyrosine due to not having it. Added reminder of ingredients as indicated. Going to order tyrosine from nutrabio and give it a go with the prescribed formula.
The Tyrosine makes a difference for sure.
Been making this for the past few weeks since the vids were posted & really enjoying it. I picked up the L-Tyrosine & the cocoa (same used in the video) right on Amazon. Usually drink 2 of these concoctions a day. Ive noticed nice sustained energy, a general sense of well-being & improved mood. Also seeing improvements in my gym lifts since Im actually taking creatine regularly again (I get lazy with it since it can bother my stomach). With the bomb proof coffee it doesnt bother my stomach at all. I drink coffee everyday so this makes it super easy to get the creatine in. The one thing I need to do is actually use some good coffee/french press. Dont hate me, but Ive just been using coffee out of my Kuerig :-/ Its still good tho. Thanks for the awesome recipe Will!
Glad you are enjoying it Mark. “sustained energy, a general sense of well-being & improved mood” sums it up perfectly!
I’m liking it! I can’t get the cocoa to dissolve completely, even though I’m using the same type of whisk, and I’m also missing the froth, but I’m not much into froth so it’s all good. I’ve been traveling the past couple of weeks and haven’t been able to make myself a cup and I am definitely missing the early morning kick of the bomb proof coffee. It does have a nice, sustained kick and also provides that mental clarity as Will discusses in the video. I admit that I do ‘eyeball’ the ingredients with a teaspoon and probably get more creatine and tyrosine than the recipe calls for, but a little more of a good thing is also a good thing. Thanks for the research, Will, I had looked at the bullet proof coffee recipe and could feel my cholesterol rocketing up as I read the article. It’s nice to have a good, healthy alternative. Cheers
On the emulsion/foam, are you using the right amount of non fat milk and coconut oil? That’s the key to the nice foam topper. Use a big mug and fill only 2/3 way up so there’s room for the coffee to really mix while using the foamer.
Hey Will – My colleagues and I gathered up your suggested ingredients and followed your recipe precisely, and we all agree Bombproof Coffee really kicks *ss! The Tyrosine was the only thing that took a little trouble to lay hands on, but as you indicate we found it essential in achieving the full effect. We are geeks, so coffee is consumed around here in excess, but your concoction has become our new favorite! Someone is always in the kitchen whirling up that little whisker hoo-ha. Cheers man, and thanks for the great content, as always!
LOL Terry, that’s great! I’d like to hear more. How many of you are there using the formula? It is a med/sci lab? Tech?
I have been using too since the release of the video. I tried the bullet-proof coffee before. Didn’t do anything for me, except maybe gain a bit of fat!
|Now, the bomb proof coffee is something else! Nice sustained energy and increased acuity (and do I need it, being a graduate student!)
And I find this way of getting my creatine the most practical yet!
Yhank you Will! 🙂
I tried this without tyrosine and I could not detect much of a mental boost. Added the tyrosine, and yes I noticed a more focused mental clarity. Bomb Proof Coffee is the Bomb!
The L Tyrosine clearly adds to the cognitive effects.
Way to Will! The Bomb Proof Coffee is awesome. This enhances life perfectly!! Can’t wait to try a “iced” version.
Never tried it iced. Let me know how that goes.
Bomb Proof Coffee. I like tyrosine and creatine in it more than anything.
Here’s a question on Creatine. Does Creatine have inflammation reducing abilities supplement wise?
I use monohydrate strictly after training with protein and oatmeal. And my “No-Name Cheerios.” Costs less and I get a Huge Box! It tastes the same. Love it!
There’s a number of studies that suggest creatine has anti inflammatory properties but that one comes under “more data is needed.” I do cover that in my free report on creatine as well as in a few articles.
Will,
Great article!
Didn’t you previously mention a study in the past which purported that caffeine negated the positive properties of creatine? Wouldn’t that be an indication to take the creatine at another point in the day, as opposed to mixing it with the coffee?
Jim
I did, and the conclusion was it’s likely a non issue. Early studies that found benefits of creatine mixed it in hot coffee and tea…
I like the bomb proof coffee. However, I am having trouble getting the tyrosine to dissolve. Does it have to be dissolved completely for it to be effective?
thanks,
Beth
Are you sure it’s tyrosine vs say the creatine? Are you using the whisker? You will get some of the ingredients settling to the bottom regardless. Give the mug an occasional swish to liberate what’s on the bottom occasionally to get it back into suspension and don’t worry about it.
Brilliant invention Will. Love your insight and research.
Quick question: Looking into the Dutch processing and trying to avoid this type of powder I have come to realise that Cacao and Cocoa are not the same. Cacao, is the stage before it becomes Cocoa and then Cocoa is either then left as it is or “Dutched”. If I am correct on that assertion, would it not be better to just stick with Cacao as even processing it to the Cocoa stage reduces its beneficial properties regardless of “Dutching”?
I am no expert on this just trying to feel around to get the correct information. I didn’t even know about the “dutching” process until you mentioned it in your article!
Thanks again
The Bear
Good question. I’m still looking into that. Cacao is being pushed as the new “super food” and “wonder food of the Aztecs” and all that. There’s a number of articles claiming it to be superior to Cocoa, but I have yet to find anything objective and evidence based on the differences/benefits between them. It’s perfectly possible I’ll change my recs to use Cacao over Cocoa at some point, but the lack of hard objective data is the issue right now. Processing is not (contrary to popular marketing) inherently a negative. Some times it can improve some aspect (such absorption or concentrate some beneficial compound) some times it’s a negative. Has to be examined on a case by case basis.
Will,
Loved both videos and articles, as well as the comments section of each.
You mention in the vid, “There is a TRICK to taking L-Tyrosine…take it on empty stomach, not with protein).”
Does this apply to stacked amino acids: Specifically, would the addition (“stacking”) of the peptide creatine (Creapure), and two other acids: L-Leucine, and Beta-Alanine (both from Biotrue) in a fasted state, counteract one another’s effects
Thanks again for great sorties!
Jim
The answer is “it depends.” Amino acids can compete for transporters and such but it’s complicated Q and has to be viewed on amino at a time, where you’re trying to get it (brain vs muscle tissue for example) and other factors beyond what can be covered here. I don’t believe the specific combo you list will be an issue in terms of absorption however.
Thought I would share my bomb proof coffee,
1) strong cup espresso
2) 1/2 Tbsp MCT oil
3) 100 ISO – Rich Chocolate Whey 1 scoop
4) 1/2 scoop Gourmet Chocolate Casein
Blend in blender
Warning, very addicting.
But that’s not Bomb Proof Coffee. BPC is a specific recipe with specific goal/effect.
Where is the recipe for BPC
The entire article covers what’s in it, but specific for dose, how to make it, are linked in this main article. Enjoy!
Please be cautious regarding cocoa powder. Many powders contain cadmium and/or lead. If you can, check the article on cocoa and dark chocolate at Consumerlab.com. (It requires a subscription). The article shows the breakdown of flavanol content and the amount of heavy metals per serving. The content of flavanols varies widely in the powders and the chocolate bars. Most powders were not approved due to high levels of cadmium. CocoaVia powders rate highly for very low levels of cadmium and high levels of flavanols.
I have Hashimoto and I take daily 75mcg T4 “Tirosint” every morning and T3 compounding 2.5mcg twice/day.
Is L-Tyrosine in BPC will have negative effects for me?
Can you please text me the amount of L-Tyrosine for each BPC serving.
Thank you!
There’s 2G of L tyrosine per serving. Tyrosine should support thyroid function, not aware of any negatives, but ask your doctor if you have concerns. However, Hashimoto is an auto immune issue, and that’s a different issue to simple thyroid support. Tyrosine is an anti stress nutrient.
Okay, Will, you sold me. I have followed you for many decades, and you have never, ever sent me in the wrong direction. As a former research engineer, I am able to sort the valuable from the worthless – resulting in my ordering & using Alpha Joe for the past week. Mood and sleep are better already, although I needed some numbers to verify what was happening. That happened on my elevated treadmill walk when I was able to easily exceed my max speed quickly & without leg or lung stress. Numbers don’t lie. My 4 family members died at 66, 64, 48 & 19. At 77 yrs., I am alive, strong, healthy & vibrant. Thanks. If people really knew how good you are, you would have an absolutely massive following.
Thanx for all the kind words Tom! Please leave a review for the new AlphaJoe on the FB page also:
http://www.facebook.com/AlphaJoeCoffee
Hi. Thanks for the great info. Fyi, on your webpage the link for creatine is “not available” and the link for Tyrosine is a broken link.
Thanks,
Brent Ford
I have updated the links. Thanx for making me aware of the issue.
Hi Will,
Thank you for this great formula. Having purchased DSR and other e-books in the ’00’s I drop ny your site every now and then decided to try the recipe. I make it myself due to the regional availability (I’m from The Netherlands). I is a great start of the day and gives me a boost to kick-start my morning workout or to engage the concrete jungle challenges. Thanks again for sharing! KR, Martin