Expert Q&A

What is a super quick "Mix some of this in" to make coconut oil (purely in liquid form) taste ok to make it easy to consume while doing intermittent fasting

Why Liquid Coconut Oil Works During Intermittent Fasting

As the founder of CFP Weight Loss and author of The Fasting Fuel Formula, I've helped thousands of midlife adults break through plateaus where diets failed before. Coconut oil is a powerful tool for intermittent fasting because its medium-chain triglycerides (MCTs) convert quickly to energy, helping stabilize blood sugar and reduce hunger without breaking your fast. Pure liquid form is ideal—no melting required—but its strong tropical taste can be off-putting, especially when managing diabetes, blood pressure, or hormonal shifts after 45. The good news? You only need 1-2 teaspoons mixed into something simple to make it tolerable in under 30 seconds.

Three Super-Quick "Mix Some of This In" Solutions

First, stir in a dash of high-quality cinnamon. Just ¼ teaspoon of Ceylon cinnamon into 1 tablespoon of liquid coconut oil masks the flavor beautifully while supporting insulin sensitivity—crucial for those tracking blood pressure and glucose. Shake in a small jar for 10 seconds and sip slowly.

Second, combine with a splash of unsweetened almond milk and a drop of vanilla extract. Heat 2 ounces of almond milk slightly (keep under 100°F to preserve fasting benefits), mix in the coconut oil, and add 2-3 drops of pure vanilla. This creates a creamy, coffee-like sip that feels like a treat without calories that spike insulin. Perfect for busy mornings when joint pain makes complicated prep impossible.

Third, blend with a pinch of pink Himalayan salt and a teaspoon of apple cider vinegar. The salt cuts the oiliness while the vinegar adds a tangy note that many find surprisingly pleasant. This combo also aids digestion and electrolyte balance, addressing common fasting complaints like fatigue in middle-aged bodies.

How to Use These Mixes Without Breaking Your Fast

Keep total additions under 50 calories to stay in true fat-burning mode. In The Fasting Fuel Formula, I emphasize testing your response with a glucose monitor if managing diabetes. Start with these during your 16:8 window—many clients report easier adherence and 1-2 pounds lost weekly when consistent. These hacks require zero extra time, fitting perfectly into overwhelmed schedules. Rotate flavors to prevent boredom, and always choose organic, cold-pressed coconut oil for maximum MCT benefits. Over time, you'll retrain your taste buds, making fasting sustainable long-term despite past diet failures and hormonal hurdles.

Practical Tips for Beginners Over 45

Measure with a simple medicine syringe for precision. Store your pre-mixed jars in the fridge for grab-and-go use. If insurance won't cover programs, these pantry staples cost under $1 per serving. Pair with gentle walks instead of high-impact exercise to protect joints. Thousands have reversed their "I've tried everything" cycle using this approach—start small, stay consistent, and watch your energy and waistline improve.

💬 What the Community Says

In online forums and Facebook groups for midlife weight loss, users frequently discuss coconut oil during intermittent fasting but complain about its strong taste. Many beginners over 45 share quick hacks like adding cinnamon, vanilla almond milk, or a pinch of salt, reporting these make consumption far easier without derailing fasting benefits. A common sentiment is relief at finding zero-prep solutions that fit busy lives and don't aggravate joint pain. Debates arise around whether any mix-in technically "breaks" the fast, with some practitioners insisting on strict black coffee only while others happily use under 50-calorie additions and still see results on the scale. Hormonal weight loss stories often mention these tricks helped when diets previously failed. Overall, the community appreciates practical, low-cost ideas that combat overwhelm and embarrassment around stubborn midsection fat, though a vocal minority warns against relying too heavily on any oil during extended fasts.
Cite this answer
Clark, R. (2026). What is a super quick "Mix some of this in" to make coconut oil (purely in liqui. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/what-is-a-super-quick-mix-some-of-this-in-to-make-coconut-oil-purely-in-liquid-form-taste-ok-to-make-it-easy-to-consume-while-doing-intermittent
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Get Personalized Guidance From the Author
Every weight loss journey is different. Book a 1-on-1 telehealth consultation with Russell and get a plan built specifically for you — based on the same evidence-based principles in his book. Available to patients in all 50 states.
Book Your Consultation →
Have a follow-up question?
More Questions 200 answered
▸ What's your pre-show drug of choice these days and its effect on metabolism and insulin levels for people with insulin resistance? ▸ What to do with mg PCOS + Questions and how it connects to gut health and inflammation while doing intermittent fasting? ▸ How much are people actually paying for tirzepatide without insurance when you have PCOS or hormonal imbalances and how it connects to gut health and inflammation? 📖 Diabetes Reversal — The clinical goal of restoring normal blood sugar levels and insulin function, as seen in patients like John who no long… ▸ Not a whingeing post. Just looking for some guidance.. I started IF with great success. I felt energised & found making note of the fasting stages really motivational. I had a break from IF: how to talk to your doctor about this for people with insulin resistance? ▸ Body shops that work on cars older than 10+ years old for those with hypothyroidism or Hashimoto’s? ▸ What is the connection between I reduced my IR from 15.5 to 4 in 3 months while doing intermittent fasting? ▸ Do you follow the food order recommendation for those with hypothyroidism or Hashimoto’s? ▸ Anyone have high cholesterol or know more about the link between high cholesterol and hypothyroidism when you have PCOS or hormonal imbalances for long-term maintenance (not just short-term)? ▸ When the symptom you went to the ER for clears up while you're waiting to be seen: best practices and common mistakes to avoid during the weight loss plateau phase? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ What is the connection between I reduced my IR from 15.5 to 4 in 3 months: what to track and how to measure progress? 📖 Maintenance Phase — The final 28 days of our 70-day cycle where we stabilize the new weight and solidify the metabolic habits that prevent f… ▸ Refreshing Summer snack ideas during the weight loss plateau phase: what to track and how to measure progress? ▸ What's your pre-show drug of choice these days and its effect on metabolism and insulin levels: what to track and how to measure progress? ▸ Got to “goal weight” but not really. Anyone else try to do a cushion on a low-carb or ketogenic diet for long-term maintenance (not just short-term)? 📖 CICO (Calories In, Calories Out) — An outdated model of weight loss that ignores the role of hormones; we challenge this by focusing on food quality and ho… ▸ When you get your microdose calculations wrong for the Monday morning meeting for people with insulin resistance for those with hypothyroidism or Hashimoto’s? ▸ How did you stop your health anxiety — what do certified weight loss coaches recommend specifically for women over 40? ▸ What a month of paleo has done for me while doing intermittent fasting: best practices and common mistakes to avoid? ▸ A Switch from HRT to Birth Control: how to talk to your doctor about this when you have PCOS or hormonal imbalances? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ What is the connection between I reduced my IR from 15.5 to 4 in 3 months when you have PCOS or hormonal imbalances? 📖 Strategic Fat Loading — A critical 48-hour phase at the start of the reset where we prime the body with healthy fats to trigger the transition f… ▸ When you want something sweet but still try to keep things somewhat low-carb for long-term maintenance (not just short-term) and how it connects to gut health and inflammation? ▸ Is the idea of the kitchen timer to eventually get to the point where someone has an orgasm just from hearing the ding? Pavlov's orgasm and the role of cortisol and stress hormones while doing intermittent fasting? ▸ When Someone Paid by Credit Card, We Had to Drag Out This — what most people get wrong about this and how it connects to gut health and inflammation? 📖 Hashimoto’s Success — Achieving weight loss and reduced inflammation in thyroid patients by removing dietary triggers like lectins and modern … ▸ Does anyone else remember the darkest time of our Generation — evidence-based answer for CFP patients — what certified coaches recommend? ▸ How to work on betrayal, forgiveness integration for long-term maintenance (not just short-term) if you're on a GLP-1 like semaglutide or tirzepatide? ▸ When you get your microdose calculations wrong for the Monday morning meeting for people with insulin resistance if you're on a GLP-1 like semaglutide or tirzepatide? ▸ When fed ex secures the goods when you have PCOS or hormonal imbalances for long-term maintenance (not just short-term)? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ What made you start carnivore and how it connects to gut health and inflammation? ▸ How I cured my bad breath. Especially helpful for people with sinus issues: what to track and how to measure progress: what to track and how to measure progress? 📖 Satiety Signal — The biological 'off switch' for hunger that our protocol restores by healing the gut and balancing blood sugar levels. ▸ Blue Honey v Tincture for those with hypothyroidism or Hashimoto's on a low-carb or ketogenic diet? ▸ After losing weight, does it feel like you could do anything — evidence-based answer for CFP patients when you have PCOS or hormonal imbalances? ▸ Will autophagy help my skin — what most people get wrong about this for those with hypothyroidism or Hashimoto’s? ▸ What is the connection between I reduced my IR from 15.5 to 4 in 3 months for people with insulin resistance? ▸ When fed ex secures the goods when you have PCOS or hormonal imbalances and its effect on metabolism and insulin levels? 📖 GIP (Gastric Inhibitory Polypeptide) — A hormone that, when combined with GLP-1, enhances the body’s ability to break down fat and manage blood sugar levels mo… ▸ What I learned in 70 days added-sugar-free on a low-carb or ketogenic diet for people with insulin resistance? ▸ Gluten. I love it. How long to find out if it hates me: best practices and common mistakes to avoid if you're on a GLP-1 like semaglutide or tirzepatide? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Have you switched from Semaglutide to Tirzapatide? How was it: best practices and common mistakes to avoid specifically for women over 40? ▸ Anybody else wake up after 5-6 hours because their lower back starts hurting — what does the research actually say for long-term maintenance (not just short-term)? ▸ Does having no thyroid affect how my body responds to fasting and the role of cortisol and stress hormones for people with insulin resistance? ▸ When period stopped did you feel like the worst pmdd of all time daily or while doing intermittent fasting? 📖 Adipose Tissue Signaling — The way fat cells communicate with the brain; our goal is to fix these signals so the body stops defending an unnaturall… ▸ Paleo brownies/sweets that ship all over usa: how to talk to your doctor about this for those with hypothyroidism or Hashimoto’s? ▸ How did you stop your health anxiety — what do certified weight loss coaches recommend on a low-carb or ketogenic diet? ▸ For those who took metformin, how soon did you see benefits: best practices and common mistakes to avoid if you're on a GLP-1 like semaglutide or tirzepatide? ▸ What can I ask for if estrodiol cream remains in shortage? Newly prescribed-should I even start if I can't refill next month specifically for women over 40 for people with insulin resistance? ▸ What's a physical thing you can do TODAY that you couldn't do at 40 for those with hypothyroidism or Hashimoto's during the weight loss plateau phase? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ I lost 100#s using cutting calories and exercising, 10 to 15,000 steps, and I soon plateaued and I was so hungry. ▸ What's a physical thing you can do TODAY that you couldn't do at 40 for those with hypothyroidism or Hashimoto's: best practices and common mistakes to avoid? 📖 Metabolic Flexibility — The body’s ability to efficiently switch between burning carbohydrates and burning stored body fat based on availability… ▸ After losing weight, does it feel like you could do anything — evidence-based answer for CFP patients if you're on a GLP-1 like semaglutide or tirzepatide? ▸ After losing weight, does it feel like you could do anything — evidence-based answer for CFP patients — what certified coaches recommend? ▸ Gaining tons of weight but normal levels — what does the research actually say if you're on a GLP-1 like semaglutide or tirzepatide? ▸ How the heck do people with health anxiety handle anxiety med side effects: what to track and how to measure progress — what the research actually says? ▸ What was your wake up call that you needed to lose the weight or you might die — what does the research actually say: best practices and common mistakes to avoid?