The Bulletproof Diet Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life. A recap of tips and tricks of the entire book.
The Bulletproof Diet | Evidence and Notes
|You get 3.4 times more antioxidants out of your coffee when you switch out your milk for butter. This is because milk has a negative effect on polyphenols.
|Another reason to add fat to your coffee is that it helps you reach ketosis, a metabolic state where the body burns fat for energy instead of sugar.
|Some people try to reach ketosis by avoiding carbs, but another trick you can use is to add C8 MCT oil, or medium-chain triglyceride oil (MCT oil), to your coffee.
|Adding butter or MCT oil or even both to your coffee will help your body burn more fat as an energy source.
|MCT oil is so strong that it allows you to reach ketosis even after consuming carbs. Be careful though! Increase your MCT oil intake slowly, or you’ll risk making yourself sick.
|Your weight isn’t just determined by the calories you consume or burn – it’s also affected by the bacteria in your gut.
|Heavy and thin humans also have very different gut bacteria.
|People who are naturally thin have more bacteria from the bacteroidetes phylum, also called thin people bacteria.
|You can generate more of it by eating foods that contain polyphenols.
|Peppers and carrots.
|You should also eat more resistant starches, like white rice and starchy vegetables such as sweet potatoes, carrots and pumpkins. These starches can radically change your gut biome.
|Ancel Keys. In the 1950s, Keys argued that saturated fat causes heart disease. It was later revealed that he manipulated his research data to prove his theory correct, but the fallacy he spread is still alive and well today.
|Bulletproof oils and fats include MCT oil, ghee, cocoa butter, krill oil, avocado oil, coconut oil, sunflower lecithin and grass-fed butter.
|You should also look for fat that appears more yellow – this color indicates that it’s full of nutrients. Grass-fed meat has been shown to have higher levels of carotenoid, which makes its fat a darker shade of yellow.
|Excess protein can also cause inflammation because it’s more difficult to digest than carbohydrates or fats. It’s harder for the body to turn proteins into glucose, which provides you with energy.
|That’s why you crave sweets sometimes: your liver needs glucose to process protein more efficiently.
|So stay away from kryptonite foods, like processed meals and sugar. They provide little to no benefit and they make you fat, sluggish and weak.
|Processed food and other food that’s been chemically altered doesn’t satisfy your hunger. It actually makes you want to eat more.
|Monosodium glutamate or MSG is the most common artificial flavor in processed foods. It was created in Japan during World War Two to make food taste better. People added it to low-quality or even spoiled foods.
|In Japan during World War Two to make food taste better. People added it to low-quality or even spoiled foods.
|A large amount of sugar can decrease the dopamine receptors in your brain, which makes it harder for you to feel energy and pleasure when dopamine is released. This process also happens to drug addicts!
|When you give in to your craving for sweets, you only harm your body more. Did you know that sugar and cocaine trigger the same reward centers in the brain?
|When you consume sugar, your blood sugar level rises until your body pumps in so much insulin that it decreases.
|Eliminating sugar from your diet is one of the best things you can do for your overall health.
|The author wanted to find an alternative to alternate-day fasting, which is how he developed the Bulletproof Intermittent Fasting – you start the day with a coffee and don’t need anything more till the afternoon.
|Why? Because the fat in bulletproof coffee is very satiating. It also triples the influence of a major physiological mechanism called mammalian target of rapamycin, or mTOR, which increases protein synthesis in your muscles and helps build them.
|So if you want something to go with your coffee and butter, it’s best to eat a combination of protein and fat, like poached eggs or smoked salmon and avocado. Eating fat and protein together prevents food cravings by giving your body extra energy to break proteins down into amino acids.
|Walking and bike rides, on the other hand, aren’t challenging enough to be good exercise.
|Exercise is immensely beneficial when you do it right. Ultimately, exercise should be brief, intense, infrequent, safe and purposeful. If your exercise doesn’t meet these criteria, you aren’t maximizing its benefits.
|Weight training is the best form of exercise, as long as you keep each workout under 20 minutes. Do it until your muscles fail. Try the seated row and the chest press, for example.
|The more muscular you are, the more resilient you are to fatigue, diseases, pathogens and toxins.
|Typical cardio workouts like running or cycling aren’t the healthiest way to exercise. Try high-intensity interval training instead: run the fastest you can for 30 seconds, then rest for 90 seconds. Repeat for 15 minutes.
|Another benefit of high-intensity training is that your body will produce more of the performance anti-aging hormone HGH, which your body makes to keep you looking young. High-intensity workouts are actually the best way to produce HGH.
|Exercising more isn’t always good for you, however. In fact, overtraining can be very harmful.
|So rest from between two and ten days after each workout. Four to seven days is ideal.
|Finally, if you’re not experienced with free weights, start with machines first, because pushing yourself to the point of muscle fatigue will increase your risk of injury.
|Besides eating and exercising well, sleep is the last key to becoming bulletproof.
|You don’t have to sleep long hours to feel refreshed, either. In fact, studies have shown that healthy people don’t need more than six and a half hours of sleep a night.
|One good way to improve your sleep is to eat fat at dinner. It can be grass-fed butter, animal fat, coconut oil or MCT oil. Fat is a long-burning fuel for your mind and body, so eating these fats before sleep gives you a stable stream of energy.
|It’s also a good idea to eat fish or krill oil at night, because they contain DHA, an omega-3 fatty acid.
|Studies have shown that fish oil containing DHA helps you produce serotonin, the neurotransmitter that promotes feelings of happiness and lowers the stress hormones that can interfere with sleep.
|Finally, eating raw honey before you go to bed also improves the quality of your sleep.
|Prepare yourself for sleep. If you want to get the best quality sleep, avoid the following activities in the two hours before you go to bed: bright lights, violent movies and exercise. Go to bed in the right mental frame and you’ll get much more rest.
The Bulletproof Diet | Keywords
Butter, c8 MCT oil, no sugar, raw honey and krill oil before to sleep, rest between 2 or 10 days for each workout, high-intensity interval training for 30 seconds then rest for 90 seconds in total of 15 minutes, eat fish at night, do weight training under 20 minutes
The Bulletproof Diet | Links
The Bulletproof Diet | The Author
The Bulletproof Diet | QUALI SONO LE DIFFERENZE TRA OLIO DI KRILL E OLIO DI PESCE?
Sia l’olio di krill che l’olio di pesce oceanico sono ricchi di acidi grassi omega-3, principalmente acido eicosapentaenoico (EPA) e acido docosaesaenoico (DHA). Tuttavia, l’olio di krill si distingue per la sua ricchezza in colina e fosfatidilcolina, che sono facilmente assorbibili dall’organismo, garantendo un’elevata biodisponibilità.
Inoltre, l’olio di krill presenta un contenuto significativo di astaxantina, un pigmento responsabile del suo distintivo colore rosso.
PROPRIETÀ L’olio di krill è promosso e utilizzato per diverse indicazioni, tra cui:
- Iperlipidemia (livelli elevati di colesterolo e trigliceridi).
- Sindrome premestruale.
- Dolori mestruali (dismenorrea).
- Sindrome dell’occhio secco.
- Dolori e infiammazioni articolari (come artrosi e artrite).