The Bulletproof Diet | Dave Asprey


Lots of people have bloated stomachs or “brain fog” as a result of inflammation. The Bulletproof diet is designed for those who want to minimize inflammation in order to optimize their performance. Dave Asprey has most famously developed Bulletproof Coffee (see below). Infographic summary / overview on the diet can be found here.

ANTI-NUTRIENTS. Food products that contain substances that greatly reduce physical ability are what Asprey calls “anti-nutrients”. As examples he mentions spinach, cabbage, legumes and beans, which should be eaten in cooked form (much of the “bad” is boiled away). We can eat a lot of these and still survive – but BP has higher goals than that.

THE BULLETPROOF COFFEE. Bulletproof Coffee consists of (good) coffee mixed with “grass fed” butter and MCT oil. The coffee and the oil provide energy and stimulates the brain. The butter shuts off hunger (which often distracts us too early). When we burn fat for energy – oil and butter – we end up in “ketosis”, which gives longer endurance and better focus. The coffee creates a gap of 15-18 hours where you do not eat, “Bulletproof intermittent fasting”.

VEGETABLES ARE BP. You cannot eat too many vegetables. They consist of very little sugar and a lot of nutrients. Among the vegetables that are extra BP are Brussels sprouts (need to be boiled), cauliflower, broccoli, celery, cucumber, lettuce (as dark green as possible), radishes and zucchini. Minimize the intake of artichoke, green beans, eggplant, peppers, tomatoes, garlic, onions, beets and peas. Canned mushrooms and vegetables should be avoided.

FRUITS – MORE IN COMMON WITH SWEETS THAN WITH VEGETABLES. Fruit consists mostly of sugar, water and a little fiber. The health benefits of fruit are exaggerated while the risks of a high fructose intake are often ignored. Daily fruit intake should be kept low: 25 grams of fructose or less (ca 2 apples).

MOLD – A COMMON PROBLEM. 28% of the US population is particularly susceptible to mold. If you have been exposed to it for long periods of time, you will always be extra sensitive. Nuts often have major mold problems and contain histamines. Much of the coffee consumed in the United States has mold problems. The same goes for cows that have eaten concentrates. These mold toxins are then bound in the fat of the meat we eat. Gluten is highly inflammatory. It can take up to six months before the last traces of a gluten intake leaves the body.

THE RISE OF GMO. Since the breakthrough of GMOs, the United States has experienced an increase of 400% in allergies, 300% in asthma, and hundreds of percent in other diseases. It is not necessarily only as a result of GMOs, but it is an untested product. In the US, organic products can not contain GMOs.

SUPPLEMENTS. Everything artificial is not bad. Asprey talks well about different vitamins and supplements, as it is may be difficult to get what we need through regular food intake. Among other things, almost everyone in the western world has a magnesium deficiency and / or vitamin D deficiency.

SALT, SUGAR, SOY PROTEIN & MSG. Salt gives us more energy and reduces stress. However, there is difference between bad industrial salt and fine salt from the Himalayas (red / pink). It is necessary to eliminate the sugar intake for health, weight and overall performance. Avoid also soy protein and MSG (a “cheat spice” from the Asian cuisine that gives taste and shelf life). In addition to Asian cuisine, MSG is mainly found in chips, salad dressings, soups and various sauces you buy ready-made in the grocery store. By avoiding semi-finished products, we avoid all of these.

NOTHING WRONG WITH FATS PER SE. One should stick to coconut oil (MCT), butter or olive oil. Vegetable oils should be strongly avoided – the fat content is more weighted for omega 6 (“pro-inflammatory”) than omega 3 (in normal levels “anti-inflammatory”). The body needs omega-6 but the western diet is soaked in it. Ideally, omega-6 should be more than 4x omega-3 intake – the average person is around 20-50x. This imbalance is one of the most potent sources of inflammation.

DAIRY PRODUCTS, Asprey is critical of dairy products such as cheese, milk, yogurt, cream and ice cream that often have mold problems. Butter is better as unhealthy proteins and casein disappear in the process from milk to butter. Organic raw milk, kefir or yogurt from grass-grazing cows can be perfectly okay. Butter should come from grass-fed cows.

GRASS-FED MEAT. Among the best things we can do to combat disease, get a “clear” head and lose weight is to eat grass-fed meat. It is significantly better than organic meat, which in turn is significantly better than “standard meat” (contains hormones from the industrial process). The calmer and softer the food is cooked the better.

ASPRAY ON SLEEP. Good sleep quality improves brain output, longevity and performance. It is characterized by how fast you fall asleep and the proportion of sleep spent in REM sleep and Delta sleep. Healthy people need less sleep than unhealthy people. Studies of 1.1 million people have shown that we do not need more than 6.5 hours per night. A sleep trick is to eat good protein or a teaspoon of raw honey before we go to sleep. Our bodies use this to repair muscles and strengthen the immune system during the night. To have good sleep we should avoid: (1) strong lights, (2) exercise the last two hours before bedtime and (3) coffee 8 hours before bedtime.

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