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How to Make Golden Milk [With Video]: Keto-Friendly Liquid Gold!

How to Make Golden Milk [With Video]: Keto-Friendly Liquid Gold!

Often called “liquid gold”, Golden Milk combines coconut milk, turmeric and coconut oil to create a healthy, delicious treat with SO many health benefits for the body in addition to being keto-friendly.

Ayurveda and traditional Chinese medicine practitioners have been using Golden Milk reduce inflammation, boost immunity, and improve digestion. It’s perfect to drink after a workout to boost your energy and increase your body’s antioxidant intake.

What are the Benefits of Golden Milk?

Turmeric is the muscle-building gold of Golden Milk. This “super spice” contains curcumin, a fat soluble active component that burns body fat and reduces inflammation.

There are lots of other health benefits associated with Golden Milk including:

Cancer Prevention

Research shows that curcumin’s anti-inflammatory properties can help treat or prevent various forms the disease.

Reduced Cholesterol Levels

Curcumin can reduce oxidative stress from high blood sugar and inflammation that causes high cholesterol. 

Improved Digestion

The turmeric in Golden Milk helps decrease abnormal muscle movements and alleviates pain associated with bloating and gas. You’ll feel great after a workout when you drink a glass.

Weight Management

Curcumin helps to increase bile production, which properly breaks down fat to aid weight loss. Curcumin also works as a liver detox to help rid the body of toxin buildup and improve blood circulation.

Sleep Aid Benefits

Ditch the insomnia and get more energy for those early morning work-outs. Turmeric’s ability to reduce inflammation, lower your blood sugar levels, detoxify your liver and boost your immune all contribute to a better and deeper sleep. 

Increased Antioxidants in the Body

Curcumin boosts your body's antioxidants to defend yourself from free radicals. You don’t want too much of these if you plan on getting shredded. Free radicals damage muscles and cause muscle inflammation through a chemical process called oxidation.

Headache Relief

If you get headaches after a work-out a cup of warm Golden Milk can ease your pain. Whether it’s is due to sinus congestion or stress turmeric helps. Turmeric is known to decrease sensitivity to the pain stimuli and stimulate sinus drainage.

Improves Immunity 

Golden Milk improves your general immunity against a host of diseases that could potentially interfere with your work-out regimen. Studies have found that turmeric has an antiviral effect and stops recruitment of specific immune cells that, when overactive, are linked to such problems as heart disease and obesity. During the winter, drinking Golden Milk may help avoid the flu.

Blood Purification

A glass of Golden Milk a day may improve liver function. Studies show that turmeric eliminates blood impurities and toxins from your body, which can help your liver process metabolic wastes faster. Cleansing your body will help you work harder and make your body stronger in the long run. 

Skin Care

Turmeric gives you smooth skin, removes fine lines, reduces acne and even lightens scars. It can also clear the skin of liver spots, rosacea and skin eruptions. 

How to Make Golden Milk

Golden Milk is super easy to make! 

Here’s all you need:


  • 1 x 3 inch cinnamon stick
  • 1 cup of unsweetened coconut milk or almond milk
  • 1 x 1 inch of a piece of unpeeled, thinly sliced turmeric, or 1/2 teaspoon dried turmeric
  • 1 x half-inch of piece ginger, unpeeled, thinly sliced
  • 1 tablespoon of honey
  • 1 tablespoon of virgin coconut oil
  • 1/4 teaspoon of whole black peppercorns
  • Ground cinnamon (to taste)


  1. Use a stainless steel pot or other non-reactive cookware maintain the purity of the Golden Milk
  2. Mix turmeric, honey, virgin coconut oil, milk, the cinnamon stick and black peppercorns together and then then simmer on the stove for 10 minutes
  3. Pour a 1/4 to 1/2 cup into a mug or a glass after simmering. This is the perfect amount to reap Gold Milk’s healing benefits without overloading your digestion.

If you find it easier to watch, here’s a video on how to make this healthy Golden Milk recipe. It’s perfect for those who are on a keto diet and my guys following my 12 week program to get ripped: 

Wrapping Up: Make Golden Milk Today!

As you can see, Golden Milk is liquid gold! It’s a perfect quick go-to drink after a workout to replenish antioxidants, relieve muscle and join pain and maintain the overall health of your body.

With so many benefits, Golden Milk is a great addition to any workout program and making it is a breeze. Store some in your fridge to drink after your work-out for a nice treat. Your body will thank you.

Check out some more healthy recipes here and be sure sign up for our newsletter for more recipes, plus our best training and diet tips.

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