1 Copyright © 2018 – Kelly Brogan MD

Here’s What’s for Breakfast:

The KB Smoothie
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Go from ‘hangry’ to peaceful one

meal revolution at a time.
f breast milk is the only food we can accept (hopefully) as a template for
I human consumption, then we must put the much maligned saturated fat
in its rightful place.

At the Center of the Meal

I, for one, am certain that millions of years of evolution did not result in a
faulty energy storage system that mistakenly uses fats as energy when it
should be using glucose.

2 Copyright © 2018 – Kelly Brogan MD

When my patients complain of sugar-driven mood and anxiety fluctuations,
depression, insomnia, and low libido, I know that I need to support their
brain, hormone, and metabolic functioning with an aggressive infusion of fat.

Lest you remain under the spell of big food, know that a meta analysis as recent
as March 2014 echoes previous data in demonstrating that high consumption of
saturated fat does not increase risk of coronary artery disease, and there has
never been a study linking eggs to heart attacks (quite the contrary).

Changing up breakfast with the ultimate goal of intermittent fasting is often

the most powerful intervention I make for my patients.

For Starters – Stop Eating Cereal

Recent reports including one by Cornucopia Institute have exposed the dirty
secrets behind marketing of “natural” cereals such as Kashi, loaded with
genetically modified ingredients and associated herbicides/pesticides. Most
of these cereals also contain gluten, dyes, industry secret flavor enhancers,
and sugars of myriad varieties. The effect on your body is a set up for
supranormal hunger-inducing stimulation, insulin-spiking, and cognitive
clouding within an hour or two.

Eat Real Food

If you can shake the cultural conditioning of needing to eat a “breakfast”
food, and instead just consume regular food – greens, some fish, broth, etc
upon rising — your options will expand exponentially. If you feel like you’d
like something that reminds you of dessert, read on.

My latest breakfast choice combines some simple super foods, and keeps me
full well into the afternoon.

3 Copyright © 2018 – Kelly Brogan MD

Here are some of the power players:

Gelatin/Collagen Hydrosylate – Because our diets are heavily focused on

muscle meat consumption, we lose out on the benefits of consuming bones,
skin, and tendons as was ancestral practice. Traditional bone broths are used in
gut healing protocols such as the GAPS diet for mucosal repair, while the high
glycine content of gelatin may help with insomnia, anxiety, joints, hair, and skin.

Coconut Oil – A primary source of traditional fat throughout the tropics,
coconut oil has a unique profile in its saturated fat content – specifically medium
chain triglycerides.  These fats don’t require pancreatic enzymes for digestion
and are immediately available for energy. Studied for cognition, lipid balance,
immune support, and metabolism, this food is a must for transitioning to a fat
burning metabolism for mind and body.

Ghee – Grass-fed butter clarified of lactose and casein, ghee is a powerful source
of unique fats such as butyrate and CLA, and fat-soluble vitamins A, D, and K.
Saturated fats such as butyrate can be used for energy, support gut cell integrity,
and even have remote anti-inflammatory effects on the brain. According to
Aruveydic tradition, ghee has healing properties distinct from butter and that are
not captured by this analysis of its macro and micronutrients.

The KB Smoothie
✦ Half a cup of frozen organic ✦ 3 pastured egg yolks
cherries (or other berries) ✦ One tablespoon of coconut oil
✦ 8 oz of fermented coconut water, ✦ 1-2 tablespoons of ghee
coconut water, or filtered water
✦ 1-2 tablespoons of raw cocoa
✦ 3 tablespoons of collagen powder
hydrolysate as a protein base
✦ Blend!
✦ One tablespoon of sprouted nut
butter or sunbutter

4 Copyright © 2018 – Kelly Brogan MD