healthy fat

FTW Peanut Butter Fat Bomb Squares

FTW Peanut Butter Fat Bomb Squares

Prep Time: 15 minutes

Set Time: 1 hour

Total Time: 75 minutes



Chocolate Layers

·      4 ounces unsweetened baking chocolate

·      6 ounces soft butter

·      1/2 cup Stevia or other sweetener

·      1/2 teaspoon vanilla

Peanut Butter Layer

·      1 cup peanut butter

·      4 ounces soft butter

·      2 tablespoons Stevia or other sweetener


1.   Spray an 8x8 inch pan with baking spray and line with parchment. It does not need to cover all 4 sides, just the bottom and up two opposite sides. The baking spray helps it stick to the pan.

2.   Melt chocolate in microwave or double broiler.

3.   Put the 6 ounces of butter in a medium bowl and mix with a hand mixer until the sweetener begins to dissolve.

4.   Check the chocolate. Add the melted chocolate, vanilla, and stevia to the butter and beat until fluffy and almost mousse-like. This will take several minutes. 

5.   Spread 1/2 of the mixture into the prepared 8x8 pan and place into the freezer. NOTE: If the chocolate was too hot and melts the butter, just put the mixture into the refrigerator for a few minutes until it cools-off and it will whip.

6.   Blend the ingredients for the peanut butter layer with a hand mixer until nice and light. Spread all of the peanut butter on top of the chocolate layer and place into the freezer for 5-10 minutes or until slightly firm to the touch.

7.   Spread the chocolate mixture on top of the peanut butter layer and freeze for one hour or overnight.

8.   Run a sharp knife along the sided of the pan that were not lined with the parchment and lift the whole thing out of the pan by pulling up on the parchment. Cut into 16 pieces with a sharp knife and store in an air tight container in the refrigerator. Keeps up to 10 days in the refrigerator.


Nutrition Facts:

Amount Per Serving (one square)

Calories 130  Fat 13g, Carbs 3g, Protein 3g


Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

Three Tricks To Steal From The Keto Diet (even if you don't want to do Keto 100%)

#1 Fat does not make you fat. The latest research in nutrition debunks the belief that eating fat makes you fat. Not only does eating fat not make you fat, but your body actually needs vitamins and minerals ONLY FOUND IN high-fat foods! These vitamins and minerals are essential for good health and interact with our cell enzymes to regulate a variety of essential bodily functions. They are crucial for many of our metabolic processes, to release energy from nutrients, and in building and maintaining bones, teeth, skin, blood and many other vital body tissues. You can't get these vitamins and minerals from anything else (other than taking a bunch of supplements). SO instead of shying away from full-fat dairy, avocados, and eggs because of the old belief that these foods make you fat, go ahead and have that avocado, veggie and cheese omelet at brunch! 

#2:  It's all about insulin. So you may be wondering, ok, if eating fat doesn't make me fat, what does? The answer is your own body's insulin. Insulin is the transport vehicle that gathers up all those erroneous glycogen (blood sugar) molecules floating around in your bloodstream and stores them as fat. What creates that glycogen, your liver. And the liver makes glycogen from carbs and sugar (and some small amount from protein). Why the keto diet is so effective is that this way of eating severely restricts insulin levels. This means the body is not storing glycogen and making new body fat stores. You can steal this approach from the keto diet by controlling your insulin levels and get your body spending more time in "burn fat mode" rather in "store fat mode". This means you have to cut down on the amount of and frequency you consume carbs and sugar. Most Americans slurp down sugar-filled beverages all day long, keeping their insulin flowing all day long and storing fat! Swap your sodas for a sugar-free version, or better yet, drink sparkling water. Swap the sugar our from your coffee to using sugar alternatives like stevia or monk fruit. 

#3: The third thing you can borrow from the keto diet is to read labels. My favorite thing to do as an Eating Psychology Counselor is to do a "pantry, fridge and freezer raid" with my clients. During this exercise we read the nutritional label and list of ingredients for every single food item in their home.  My rule of thumb as a person following the Keto lifestyle is that if the first 3 ingredients include a grain or sugar, I do not eat it. If an item has more than 5 grams of sugar, I do not eat it. If an item has no business having sugar in it in the first place (because it's not supposed to be "sweet"), I dont eat it. Examples of these items are tomato sauce, peanut butter, frozen vegetables, salad dressings, condiments, etc.

If you steal these three keto rules, you should be well on your way to burning more fat and improving your health!

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved.

What the heck is MCT Oil?

MCT Oil is a very powerful nutritional supplement. It can help you lose weight, boost your energy, crush cravings, and make it easier to get your body to burn fat for fuel. Fire Team Whiskey® Founder Captain Stephanie Lincoln drinks a SpecOps Shake™ powdered version of MCT Oil combined with whey protein powder every day for lunch. Her favorite way to drink her SpecOps Shake™ is blended with a scoop of all-natural peanut butter and a splash of cinnamon.


Medium Chain Triglycerides (MCT) is a healthy fat derived from coconuts. MCTs are an ideal source of fat that create a source of energy called ketones. Ketones are a very efficient and long lasting source of energy and are produced almost instantly by consuming MCT. Ketones generate a strong thermogenic effect in the body (i.e. metabolism boosting and fat burning). Best of all, unlike the energy you get from carbohydrates and sugars (glycogen), ketones cannot be stored as body fat! There are many health benefits associated with consuming MCT. Here are just a few below!


MCTs Aid in Weight Loss

MCTs, in comparison  to Long Chain Triglycerides (LCTs), led to reduced appetite and increased feelings of fullness. (

Several other studies in both animals and humans have shown that MCTs increase the body’s ability to burn fat and calories.

MCTs were found to reduce fat and calorie intake in a study on 36 healthy women.

MCTs can increase satiety, or feelings of fullness, which leads to reduced food intake and causing weight loss.

They are broken down faster than LCTs making them more readily used by the body and less likely to be converted to and stored as fat.

In humans, MCT consumption for 4 weeks induced energy expenditure, fat burning and body weight loss.

An analysis of experiments showed after 3 weeks of MCT consumption or more participants had reduced body weight, waist circumference, hip circumference, total body fat, total subcutaneous fat, and visceral fat compared to LCT.

Studies performed on cells showed MCTs reduces the conversion of excess carbohydrates to fat.

MCTs Can Enhance Exercise Performance

It has been shown that consuming food containing MCTs instead of LCTs for 2 weeks increases duration of high-intensity exercise in recreational athletes.

MCTs Can Improve Cholesterol

MCTs lowered LDL/HDL ratio, total and HDL-cholesterol; improved cardiometabolic profile in obese individuals.

In humans, natural sources of MCT, like coconut oil, along with low calorie diets led to reduced LDL cholesterol and increased HDL cholesterol.

MCTs Can Reduce the Symptoms of Diabetes

One study showed that diets rich in MCTs increased insulin sensitivity in adults with type 2 diabetes.

A different study on individuals with type 2 diabetes showed that MCT supplementation improved diabetes risk factors as well as reduced body weight, waist circumference and insulin resistance.

MCTs Can Benefit the Brain

MCTs have been shown to improve memory compared to placebos in individuals with mild cognitive impairments.

MCTs have been observed to improve cognitive status, especially women, those without diabetes type II, and severe patients.


If you have never used a MCT Oil product before, or have not used one in a while, we recommend starting with consuming only half a serving at a time. So this means, putting half the packet of the shake into a blender bottle with 6-8 ounces of liquid and shake/blending it or placing in a blender with 6-8 ounces of liquid and whatever you care to mix with it.  Some people experience stomach irritation when they first start eating MCT Oil based foods. There is no cause for alarm, but we want to help you avoid any discomfort. Take it easy and do half servings until your body gets used to this very powerful and complex fat. After a few days of consistent use, your body should adjust and not react with stomach irritation any longer. If the MCT Oil causes you severe stomach pain or nausea, we suggest starting with a tablespoon serving then start increasing by a tablespoon each week until to a full serving size.

We hope you will join our Mission to achieve optimal health and start supplementing your diet with this amazing, natural, healthy fat!

If you are on any medications, have any pre-existing medical conditions, are pregnant or breastfeeding, please consult your Physician before consuming this product. The SpecOps Keto Joe Shake contains caffeine. This product is intended for the use of those over the age of 18, keep out of reach of children. Fire Team Whiskey® does not provide medical advice, diagnosis or medical treatment of any kind. The SpecOps Shakes™ are not intended to diagnose, treat, or cure any disease or medical condition. The following claims have not been evaluated by the Food and Drug Administration and are derived from published research data findings (citations provided) and anecdotal observations.

Copyright Fire Team Whiskey 2018. All rights reserved.