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14 Steps To Eating The Bulletproof Diet

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It can be overwhelming to wade through all of the information on the Bulletproof® Diet, so I’m going to break it down into a few simple steps for you.  Take as many steps at a time as you can – anything is always better than nothing!  Read this post to work your way to becoming completely Bulletproof. It’s best to follow the steps in order, and don’t beat yourself up if you can’t do it all at once.

“Where do I start?”

This is something lots of people ask about the Bulletproof Diet.  I spent a lot of time getting the core Bulletproof Diet infographic into a simple format so you will at least know what to eat. But even then, information overload is always a problem, especially when you’re dealing with family, job, and the other things that make life fun.

Change is hard enough, but it’s worse when you haven’t even started yet. It’s about to get a lot easier.

Another common problem is forgetting to implement the entire Bulletproof Diet. Maybe you’ve been able to get rid of grains, but you still haven’t been able to find grass-fed meat.  A lot of people feel like they’ve failed if they don’t eat perfectly, so they decide to ditch the entire program – bad idea, especially since you don’t have to do it perfectly.

That’s why I’ve created a step-wise approach to getting started on the Bulletproof Diet.

The Bulletproof Diet is (as any healthful diet should be) an abrupt departure from the Standard American Diet (SAD).  One of the most common questions I receive is whether or not the Bulletproof Diet will work if you discard some of the principles and consume non-organic vegetables, conventional meat, farmed seafood, etc.  Basically, will a few of the Bulletproof Diet principles be enough to notice any difference?

The answer is always the same: “Yes – but the more you do, the better it works.”  However, you’ll be healthier and stronger by making even the smallest changes.

For some people, it’s easier to use a check list when making dietary changes.  This is the step-by-step guide to changing from a Standard American Diet to the Bulletproof Diet.

This list does not include exercise or other lifestyle recommendations, which can be found here.

These steps are cumulative; the farther you go, the more Bulletproof you’ll become.  Start wherever you are and move forward. All of these steps are built in to the Bulletproof Diet infographic too – sign up to get it via email – and stick it on your fridge so you can check how Bulletproof a food is.

14 Steps To Eating The Bulletproof Diet

1. Eliminate sugar (including fruit juices and sports drinks that contain HFCS, honey, and agave) .

2. Replace the sugar calories with healthy fats from the Bulletproof Diet such as grass-fed butter, ghee, Brain Octane™,  Upgraded™ MCT oil, or coconut oil.

3. Eliminate gluten in any shape or form.  This includes bread, cereal, and pasta.  Do not make the mistake of resorting to gluten free junk food, which can be almost as bad.

4. Remove grains, grain derived oils, and vegetable oils such as corn, soy, and canola.  Also remove unstable polyunsaturated oils such as walnut, flax, and peanut oil.

5. Eliminate all synthetic additives, colorings, and flavorings.  This includes aspartame, MSG, dyes, and artificial flavorings.

6. Eat significant amounts of pastured, grass-fed meat from big ruminant animals such as beef, lamb, and bison.  Pair this with fish, eggs, and shellfish.

7. Eliminate legumes such as peanuts, beans, and lentils.  If you must have your beans, soak, sprout (or ferment), and cook them.

8. Remove all processed, homogenized, and pasteurized dairy.  High fat items can be pasteurized, but they should be grass-fed.  Full fat, raw, whole dairy from grass-fed cows is okay for most people.

9. Switch to grass-fed meat and wild caught seafood.  Eat pastured eggs and some pork, chickens, turkeys, and ducks.

10. Switch to organic fruits and vegetables.  This is more important for some plants than others.  See this site for details.

11. Cook your food gently, if at all.  Incorporate water into your cooking whenever possible and use low temperatures.  Do not use a microwave or fry.

12. Limit fruit consumption to 1-2 servings per day.  Favor low fructose containing fruits like berries and lemons over watermelon and apples.

13. Add spices and other flavorings from the Bulletproof Diet.  Favor herb based spices such as thyme and rosemary over powders. Use high quality ones, recently opened.

14. Enjoy your food.  

 

Key Points

  • If you have to have some form of cheat/junk/fake food, have it, and don’t act like you’re “off the wagon”.  The more you venture from the Bulletproof Diet, the less you’ll benefit.  The more you stick to the Bulletproof Diet, well, the more Bulletproof you’ll be.  Small variations are fine and do not constitute failure.
  • If you experience allergies, acne, or other negative effects after consuming dairy, switch to ghee as your only dairy, and eat coconut oil and animal fat.
  • Do not count calories in an attempt to lose weight.  Eat until satiety and then stop.
  • Try not to snack.  Bulletproof intermittent fasting is encouraged, though not mandatory.
  • Limit fruit consumption to 1-2 servings per day to avoid high triglycerides.  There are other reasons to limit fruit consumption, but it won’t kill you.
  • High healthy fat intake is optimal.  General ranges are 50-80 percent fat, 5-30 percent carbohydrate, and 10-30 percent protein.
  • Eat as little polyunsaturated fat as you can.  Supplement with fish oil or krill oil if you don’t consume fatty cold water fish like salmon on a weekly basis.
  • If you can’t find grass-fed meat, choose the leanest cuts of grain-fed meat possible.  If you can find grass-fed meat – choose the fattiest cuts possible.
  • “I don’t have time” is not an excuse.  Nourishing your mind and body is not optional. Anyone can make soft boiled eggs and Bulletproof Coffee.

If you do this mostly right, you’ll set yourself up for a low inflammation, high performance, high energy lifestyle. If you don’t make time to take care of yourself now – you’ll have to make time to be sick later.  Eat Bulletproof.  Be Bulletproof.

 

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  • http://www.facebook.com/lianda.ludwig Lianda Ludwig

    As usual, your posts are terrific. Here’s my question. I KNOW that dieting doesn’t work to lose weight, keep it off, and improve your health. As a fellow Heartmath trainer, I know you know that you must also address the emotional eating and stress factor by dealing with stress factors which negatively effect fat storage and metabolism. My question is this: if you are doing this lifestyle change and still want to lose weight, do you recommend any limitations on amount foods to eat – other than fruit?

    • http://www.facebook.com/profile.php?id=1484712486 Sean Buck

      My two cents: With this lifestyle change you will lose weight. But if you are wanting to shed weight quicker on the diet, keep your carb intake low and stay in Ketosis more often. Exercise more. Dave doesn’t exercise much because of time constraints. But if you have time to exercise, it will help you burn fat. But even if you follow the principles above and do nothing else, you will burn fat. Also, with regards to weight: Don’t focus on the scale. I have seen people on a Paleo diet gain weight, but look like the lost 20 lbs. If you are gaining muscle and losing fat, the scale might not dip much but you are on the right track. Take measurements and measure body fat%. That will help you see progress.

      • http://armilegge.com Armistead Legge

        Well said Sean. Thanks for you excellent answers :)

        In addition, I would say that to get to a healthy weight, caloric restriction is unnecessary. If you want to get to super low BF, you need to count calories. We don’t talk about that much because it’s not bulletproof.

        • Paleomom3

          So if your goal is to achieve a low BF% (12-14% for a 34 yr old female), what should your calorie consumption and macronutrient levels be? I workout first thing in the morning 6 days/week – 4 days of circut training and spinning 2x/week. I’ve been on a Paleo diet for 1 week – the scale hasn’t budged and my clothes are not getting any looser. I’m 10-14 lbs over my goal weight and need to loose about 5% BF. I had BP Coffee today for breakfast for the first time, and so far I haven’t eaten anything else today. However, I’m confused as to when to break my fast and consume protein, fat & veggies. It is ok to only have BF Coffee following morning workouts? I’ve always been told that it’s important to consume protein w/in 30 minutes of exercising to gain lean muscle mass…Please help and provide direction. Thank you!

        • moors

          I read a few studies yesterday that show a low carb and high protein diet may be more advantegous to lose weight, source was Dr Briffa’s newsletter. I’m new to this site so there may be some suggestion about it elsewhere.

    • Scotty

      Stop Being afraid of food is the first step to being healthy. Grains and legumes are not bad for you, neither are “high sugar” fruits. Everyone seems to have this backward logic surrounding carbohydrates. In real science although some statements can be made “in general” that never means they are “absolute.” In terms of insulin resistance, it is not hyperinsulinemia that is the problem; it is the receptor. The cells are producing enough insulin but insulin receptors elsewhere in the body become insensitive the circulating insulin. More often than not “events” have occurred to cause eventual down-regulation of the insulin receptor. And the events I refer to here are almost always a matter of genetics, lifestyle, and body weight. The truth is about 80% of people with type 2 diabetes insulin resistance are obese. 80 percent! The other 20 % are almost always genetically predisposed to genetic material coded for the production of an abnormal receptor-in other words they have inherited a genetic problem that does not allow the insulin receptor to work properly. As you can see this doesn’t even remotely tend to describe active individuals or more or less people of normal or regular body weight.

      The mistaken logic portrayed by the diet and fitness industry works like this: Hyperinsulinemia is a marker for several diseases. And carbohydrates ingestion causes the greatest release of insulin. Therefore the conclusion they jump to is that if you avoid carbohydrate intake or keep it to a minimum then you avoid hyperinsulinemia and therefore avoid insulin resistance. This is nonsense.

      The real truth is yes carbohydrate ingestion causes the release of insulin. But carbohydrate ingestion does not cause hyperinsulinemia. That is an unethical leap from science to agenda. The argument that X=Y and then Y=Z, does not mean X=Z. The problem is the insulin receptor, not insulin in and of itself. Stop the nonsense. The truth is high complex carbohydrate diets can lower insulin levels. And for athletes or anyone in intense regular training, a higher carbohydrate diet is truly the “correct” one.

      • Dave Asprey

        Scotty, I’m sorry, but you lose me at “grains and legumes are not bad for you.” If you can say that with a straight face, either:
        a) you have not read any of the posts about grains vs grass fed on this site
        or
        b) you are dogmatically sticking to an obviously flawed assumption, which people do when they subconsciously believe they will cease to exist if their beliefs are wrong.

        Stop being afraid, my friend. Beans and grains really are bad for you, but you’ll still be your normal self when you start to realize that. :)

      • http://www.facebook.com/people/Michael-Johnson/632367222 Michael Johnson

        Love those references. Assertions without evidence can be dismissed without evidence.

      • Stu

        Any thoughts from the BP people on this?

      • Redwana

        “The argument that X=Y and then Y=Z, does not mean X=Z.”

        Oh come on, wtf? You’re denying the zeroth law of thermodynamics. That alone invalidates your very long ad hoc hypothesis.

  • Marcelphilippe1

    Hey Dave,

    why is it that you wrote soft boiled eggs, is there anything in particular that one should watch for whilst cooking eggs (not too hard?)

    Best,

    Marcel

    • http://www.facebook.com/profile.php?id=1484712486 Sean Buck

      Cooking the yolks in an egg oxidizes the fat. Oxidized fat = bad

      • http://armilegge.com Armistead Legge

        Yup.

    • http://armilegge.com Armistead Legge

      the reason he mentioned them is because they’re easy to make. He’s implying that anyone can make them – so you don’t have an excuse not to eat well.

  • Chuck

    Could you elaborate on meat cooking techniques in a future post. I assume by frying you mean even low temperature stop top cooking in a, duh, frying pan.

    Thank you.

    • http://armilegge.com Armistead Legge

      Yes. Stop cooking in a frying pan. We’ve talked about cooking methods a lot on the podcast. It’s better to cook your food without fat, and then add the fat afterwards when it’s cooled some.

      • Luke H

        So its not good to cook with butter or coconut oil? Sorry i havn’t heard of the cooking methods, what is the best way to cook a nice bit of steak?

  • Howard Lee Harkness

    I note that you diss pasteurizing, but soft-boiled eggs are ok? I pasteurize my eggs myself in my sous vide at 132F for 90 minutes, and use those in my morning whey protein shake (with coffee, cocoa, butter, MCT oil and coconut oil). I also use some stevia (with some glycerin, which I suspect you don’t approve, but it takes the ‘edge’ off of the stevia taste).

    • http://www.facebook.com/profile.php?id=1484712486 Sean Buck

      Now I haven’t read all blog posts here but I’ve listened to all the podcasts and the only “disses” on pasteurization I have heard relates to milk. Which the process kills all the healthy nutrients and enzymes in the process. I’ve never heard of the pasteurization process being applied to things outside of liquids, and it’s almost always referred to in processing milk.

      • http://armilegge.com Armistead Legge

        Thanks Sean!

    • http://armilegge.com Armistead Legge

      Are you asking us or telling us something? Please see Sean’s comment below. Cooking eggs is VERY different from cooking milk in what it does to the food.

  • http://www.coffeetheory.com Greg Linster

    Do you think eating buckwheat is acceptable?

    • http://www.facebook.com/profile.php?id=1484712486 Sean Buck

      No grains are acceptable on Paleo/Primal/Bulletproof. You can find information all over on why. Here’s a good explanation: http://www.marksdailyapple.com/why-grains-are-unhealthy/#axzz1hzEoHiiB

    • http://armilegge.com Armistead Legge

      Buckwheat can be tolerated by some people in small amounts, but it’s not optimal and there’s not benefit to consuming it. It’s not Bulletproof.

  • Jacob Haskins

    One caveat about #9:

    Because of radiation poisoning from the Fukushima meltdown, you may want to avoid wild-caught Pacific seafood for a while. Some of my Inuit friends have already noticed seals exhibiting the effects of radiation poisoning.

    • http://armilegge.com Armistead Legge

      Interesting. Thanks for the tip.

    • Curt

      I would be surprised if there is any significant level of radiation from Fukushima in the ocean at this point. We’ve passed the half-life of iodine more than a dozen times (meaning it’s almost completely decayed) and the cesium isotopes are relatively few. At the very very worst, one might want to avoid apex predators as with mercury avoidance.

      I spent the last 4 months in Japan, and even though the population there is very concerned about health and radiation poisoning, this did not stop them from eating fish almost every day. At most, some would avoid fish caught in certain regions of the sea off Japan.

      But considering the immense benefits of Pacific fish such as salmon, and the scientific evidence that fish oil supplements have low efficacy compared to omega-3′s from fish themselves, I would do significant research to determine the real risks of radiation before I gave up Pacific fish.

      • jewels

        Fukushima has been an ongoing non-stop nuke leak into the pacific ocean from March 11 2011 with no end in site, so forget half lives of any isotope, including the pu that the bottom feeders are ingesting…

  • Matt

    I thought I read somewhere that with The Bulletproof diet one should not eat fermented foods. Is this because of mycotoxins or do you believe that lactic acid bacteria can cause problems as well. I make my own sauerkraut and kimchee and consume them for digestive support and GI health. Just a bit confused at this point…

    • http://armilegge.com Armistead Legge

      The lactic acid is not a problem, the mycotoxins are a serious problem. There is no guarantee that fermented foods are safe, so it’s a good idea to take a well formulated probiotic instead.

      • Mryan4775

        Have you researched mycotoxins and raw saurkraut? Is that just a blanket statement regarding the deleterious effects of mycotoxins?

        • Dave Asprey

          Mryan, I have looked at sauerkraut and made some of my own. The question comes down to which yeast or bacteria with which genes is sitting on top of your fridge digesting cabbage. If it’s “good” stuff, you’re fine. If it’s “bad” stuff, you’re not doing yourself any favors. And without some heavy duty genetic testing, you’ll not know which.

        • http://www.facebook.com/jrmerritt1 Jordan Richard Merritt

          I would love an answer to this as well. I drink homemade kombucha every day and it makes me feel great! Should I stop?

  • Chuck

    Thanks Dave! If stuck in a situation where you have only the option of farmed salmon or semi-lean grain-fed beef, which is the better choice?

    • http://armilegge.com Armistead Legge

      I would say the semi lean grain-fed beef. Just remove any visible fat.

  • TimR

    Thank you for this site, I’ve learned a lot.. My question is OT, but I’ll hazard asking — I was thinking of checking out my Vit. D levels through blood work (via directlabs.com or similar) and maybe checking a full battery of things as well.. So the question is, assuming that would be useful, do you know of any good resources to help a layperson interpret such reports? And act on whatever they learn, whether through supplementation, etc.

    • Kristian Kornum

      http://www.easy-immune-health.com

      This page has info on different blood levels, and has references to several studies under each recommendation.

      Vit-D should probably be twice the amouth of what your doctor will recommend.

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  • Susan

    Curious to know what you think of this post by Stephen Guyenet about a recent study showing that a high fat diet may injure the brain. Link is here: http://wholehealthsource.blogspot.com/2012/01/high-fat-diets-obesity-and-brain-damage.html#more

    • Dave Asprey

      Susan, good question! Guyenet is a smart guy, and his post shows that. The rat diet was all refined, and it had soy oil and casein, which are not Bulletproof at all. And the BPD is inherently *not* a fattening diet – it’s the opposite of that. Given the increases in brain function seen from grass fed butter and MCT oil, and the effects of MCT oil on alzheimers (see my Newport podcast!), I have no concerns that the BPD diet causes brain injury. In fact, I believe it helps with inflammation-caused brain injury, even including autism. Some aspects of the diet I originally tested because I was designing them to prevent autism in my unborn kids, given that I was at higher risk of having autistic kids, given my own asperger’s history (it’s gone), my family, and my wife’s age (42 for our 2nd child, 40 for the first).

    • Kristian Kornum

      The mice refined fatty-diet, can hardly be compared to the bulletproof or similar primal/paleo like diets, since the mice become overly obese in 3 months and the effect is very different from these diets.

      Could be interesting to have Dave’s Hypothalamos scanned for infection, to check the long term effect on it. Dave, have you had this checked by your many doctors?

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  • Mike

    I am having a little trouble locating “grass feed” beef in Denmark, the closest thing i can find in regulare stores are organic beef, and far out on the country side i found one place who sells partly grass feed beef, they are out on the fields all summer, but in the winters they are inside and are grain feed … i can’t figure out what to go with? Would lean organic beef be a fair alternative? does it matter wether i choose lean organic or this semi-grass feed beef?

    • Jespermino

      Living in Denmark too (Aarhus). Let me know if you locate anything good :)

    • http://www.facebook.com/people/Michael-Johnson/632367222 Michael Johnson

      Most European farms don’t CAFO and only grain finish their meat for 30-75 days rather than the full year that US and Canadian meat providers do. Most European meat can basically be considered grass finished; at least it is not anywhere near as toxic as US meat.

      • Dave Asprey

        Yes European meat is less toxic but even 30 days of grain destroys most grass fed benefits. ;(

  • Mike

    So pasturized eegs are okay? I prefer them because they last longer, are easier to handle and it gives me the option only to buy either the yolks or the whites, depending on what i need

    • http://armilegge.com Armistead Legge

      No – pasteurized eggs are not okay.

      • David Rahbany

        Read number 9 again.

        • Christy

          pastured not pasteurized

  • andrea

    “I don’t have the money” is an excuse? The diet sounds fine, but i wonder how many people can afford those products…Grass-fed meat is expensive as wild caught seafood, not to mention organic vegetables and fruit. That’s not fair for the majority of people.

    • Dave Asprey

      Andrea, it’s not a question of fair. You can pay the farmer now or you can pay the doctor later. But honestly, grass fed meat is not expensive if you eat at home. It’s restaurants that are expensive. Look at the links on the site for sources of grass fed meat that cost about $5-6/lb for some common cuts. I eat a TON of ground grass fed meat because it’s affordable and easy to cook. I found it locally for $3.50/lb. You need a small freezer to buy and store 30-50lbs, but the one in your fridge will do if it’s not stuffed with junk.

      The staple food – butter – is $2.79 for 8 ounces. That’s one of the cheapest healthy foods on a per-calorie basis you can find. If you’re short on dollars, eat more butter. Seriously. You will be stuffed if you eat $3 worth of butter in a day. Eat it with a few eggs, the cheapest vegetables you can find, and this is not an expensive diet.

    • http://armilegge.com Armistead Legge

      No one said you had to buy everything at first. Buy what you can with what you have.

      • moors

        This is a problem for me too, especially because I guess it is nearly impossible to find grass fed meat of any kind in big cities in Turkey and only a selection of vegetables/fruits certified organic are sold and are highly priced. But I guess chances of finding something organic without a certificate are bigger in Turkey and I generally use exsir sanitizer which claims to be the first and only
        100% vegetable-based vegetable and fruit purification concentrate of the world that does not contain any additive and purifies vegetables and fruits from agricultural pesticide, paraffin/wax, microbe/bacteria, insecticide, larva and fertilizer residues up to 100%.

        I guess I will be eating some lamb kidney and lamb or chicken liver without organic certificates also…

    • Sarah C

      I thought the same thing at first. But honestly I’m spending the same amount of money, if not less, eating Bulletproof. Yes, grass fed and organic items are more expensive, but there are a lot of items you are not buying anymore like cheese, ice cream or other sugars and even flavor packages for your water, etc.

  • Reka

    Hi, I would like to ask about raw milk, I avoid pasteurized milk and drink only full fat raw but am not feeling completely safe. Whenever it comes to raw milk in my country people try to scare others with stories about getting tick borne encephalitis. These cases happened, though quite rarely, the goat had been bitten by a tick and people drinking the milk raw got encephalitis / meningitis. I know goats are more exposed to ticks than cows are, because goats move around more and go into the woods and bushes, while ticks cannot survive for long on the fields where the cows are pastured. But I want to try goat milk, too, sometimes, and anyway, I would like to get a realistic estimate about the risks. Of course, farmers who sell the milk at bigger markets provide regular vet tests for the animals but they cannot prevent everything. I have a strong immune system and robust health but I don’t want to fight such a disease. Still, I love milk and want to drink it, even if in moderation. So if you know some realistic info about the risks I would be very grateful if you shared.
    Thanks for the great blog.

    • http://armilegge.com Armistead Legge

      Hey Reka,

      I’m writing a report on this right now. In the mean time, check out this site and the articles it contains:

      http://realmilk.com

      So far, the evidence indicates the risk of drinking raw milk is incredibly low. You’re far more likely to get sick eating spinach, or get injured driving to get the raw milk than you are actually drinking it. As far as I’m concerned, drink away :)

      -Armi

      • Reka

        Thanks a lot for your answer, I checked this source, and also the Weston A Price foundation says that raw milk practically kills all pathogens… I guess the people who died from that infection might not had been on the top of their health, and who knows how many others drank it raw without serious problems… but still looking forward to your report:)

  • http://twitter.com/mirrorhead Paul de Vassal

    Hi, I just have a quick question about pressure cooking? Got some short ribs and usually braise them long and slow, is pressure cooking better according to being Bulletproof?

    good work guys,
    Paul de Vassal

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  • Puppetjunk72

    I need to know how many times to eat a day and how to cook my meats? I understand the cup of coffee in the morning but when am I supposed to eat the other stuff? If its like Ori’s warrior diet then I know I am basically eating my dinner meal but if its not, then how do I get in all the servings throughout the day? Most of the “Eat” sections on the meal plan say to eat it raw or barely cooked, what about the meats? Thank you!

    • Dave Asprey

      Puppetjunk – You can eat as many times as you like, but if you are looking to lose weight, try the Bulletproof Intermittent Fasting protocols on the site. Otherwise, stick to the green foods, and it works! Meat is less inflammatory when it’s cooked less.

    • http://armilegge.com Armistead Legge

      If you’re at a healthy weight, eat when you’re hungry.

      Cook meats at medium temps for a short period of time, the minimum amount possible.

      • Lee

        I have ~20 years of nutrition, exercise, bodybuilding experience and love health topics…
        What I’ve never heard ANY mainstream Paleo’ish person/author/advocate talk about, IS PARASITES/WORMS in meat/poultry/pork…

        This issue should be addressed, and I have YET to find it on ANY of the blogs, any of the books, anwhere really… feigning cutting-edge info on all these blogs and in all these books, where is the REAL cutting edge info like said above? If you eat 1-2-3-4-5 servings of meat per day, and like Armistead Legge just commented, COOK LIGHTLY OR AS LITTLE AS POSSIBLE, with meat, this is a MASSIVE recipe for getting intestinal worms/parasites….

        Any input out there?

        • Dave Asprey

          If you eat healthy grass fed animals your risk is lower. I ate RAW meat and veggies only for 6 months. No parasites. Did tests for them in my gi tract too. There is also the helmintherapy process where you eat parasite eggs to trigger immune regulation. (yes I did that too. Pig whip worm eggs. Yum.)
          After 7 years of worrying about parasites (besides yeast) I have concluded that the fear of them is worse than the problem for most people.
          Weston Price found no parasites in his raw fed cats housed right next to parasite ridden cooked food cats.

        • April

          Pottenger did the cat study, not Weston Price. Just sayin.

        • blenderphone

          Most grass fed or small farm meat has been frozen already in deep freeze units
          (for logistical reasons mostly.) PROPER FREEZING KILLS THE PARASITES. The USDA has published precise guidelines for this. All sushi in the US other than tuna must be frozen to be legal to serve for this reason, most people do not know this. Freeze pasture raised pork properly and no worries about Trichinae in rare pork chop. It needs to go to zero degrees or below at time lengths depending on the thickness of the cut. I eat sashimi almost every day from small cuts out of my chest freezer (since I live in LA and have access to LA fish company… the wholesale place the sushi restaurants buy from.) Just put the frozen meat in a ziplock and drop it in a bowl of warm to moderately hot water and it will thaw beautifully with no quality loss. Freezing will not eliminate bacteria though so it is very important that the meat is from an exceptional source such as a very small grazing operation that uses a small processing plant and has the highest standards. Another reason frozen is better is that the meat will be frozen immediately after slaughter at the processing facility so there is no time for the meat to begin to spoil. I ran a small pasture based farm so I am very familiar with these issues. A word of warning though for you hunters out there… wild game is the exception to the rule and a high percentage carry a deadly freeze resistant parasite so cook your bear and deer meat to medium.

        • http://armilegge.com Armistead Legge

          That’s a fair point Lee, but my point was to cook the meat the minimum amount necessary. I didn’t say not to cook it. As Dave said, the risk of parasites is far lower with grass-fed animals raised in sanitary conditions.

        • moors

          The cat study is really impressive. Maybe it’s better to eat bison/cattle/sheep/goat meat that was frozen long enough raw with antibacterial/antiviral foods added such as garlic or maybe even some high quality colloidal silver, I do not know(not to mention thiamin deficiency causing raw fish and pork with obvious risks that I do not check much because it’s not sold in my cities). Hopefully someone can comment on this…

        • mudtower

          You need to look into Paul Chek, of how to eat move and be healthy. Paul is a nutritional super hero.
          Also I would love to see him as a guest on the podcast.

  • Abhi

    Dr Kurt Harris has written Panu (now Archevore) long ago which has 12 steps that pretty much sum up everything you need to know. People keep asking Dr Kurt Harris why he doesn’t regularly update his site and i think the reason is he has already NAILED IT – captures the essence of almost everything. Then you get to see blogs like this – with 100 variations of Archevore diet: low carb, moderate carb, with starch, food reward etc etc …. but essentially boils down to what the Archevore diet already encompasses. Bloggers – stop wasting your time writing the same things. Readers – you too – stop wasting your time reading the same things. If there is one page anyone should read – read this
    http://www.archevore.com/get-started/

    • Dave Asprey

      Yep. Archeovore is a great blog and Kurt is one if the people I mostly agree with. But the Bulletproof Diet is no archeovore knock-off or variation; it’s been under development and refinement for a decade with higher fat recommendations first posted in 1997. Good news: Kurt and I agree on most things! It means both of us are more likely to be right vs someone like Ornish, but it does not mean either of us copied the other. Neither did Chris Kresser or Robb Wolf or Jack Kruse. It’s a good thing that experts can come to a rough consensus!

  • Ellen Shipley

    The microwave is our cooking method of choice. We cook all our veggies w/ a splash of water and they come out basically steamed. What have you got against the microwave?

    • Dave Asprey

      Microwaves denature proteins more than other methods of cooking. Many of them leak microwaves around the doors, and those are proven to be bioactive. See Robert O. Becker’s work on the effects of radio waves on living systems and how Russia used them against our embassies – at levels legally allowable by our own regulatory agencies.

      • NoonianAtall

        I guess you’d better stop using computers then, and probably need to avoid all populated areas, because wireless networks use the same frequency as microwaves. Oh, and so does radar, so don’t fly in airplanes or climb to high elevations. I know you sell coffee–do you also sell tinfoil suits?

        Microwaves are not cosmic rays. Their effect is heat. If you can’t feel heat from your microwave–that is, other than conductive and radiant heat from the food inside–your microwave isn’t leaking. A leaking microwave is a serious problem and should be disposed of.

  • Jacque O

    I am new here … but am already a fan! Looking forward to your blog posts and trying my coffee that I just ordered!

  • Seinterz

    Not new to paleo, but new to Bulletproof. Great information…and a lot more involved than just throwing some butter in your coffee as I had been told. ;-) So glad I checked out your site and looking forward to finding the time to listen to all the podcast, but in the meantime, I have a couple basic questions: do you recommend supplements? I see the protocol for your fast weight loss and the supplements recommended with that…but what about with the bulletproof Diet? Also, below you say if you are a normal weight the timing isn’t a factor. What if weight loss is one of the goals? Do meal times make a difference?

    • http://armilegge.com Armistead Legge

      In almost every context, meal timing is irrelevant for weight loss too.

      Supplement recs are coming soon.

  • Joe

    My wife is a vegetarian (not vegan) for ethical reasons and I was wondering if there was a way to make the bulletproof diet work for vegetarians? Also are beans ok to eat?

    • Dave Asprey

      Beans are particularly bad. Try explaining to your wife that the destruction of topsoil and the crushing and slicing of field mice and rabbits and turtles by tractors contribute to far more suffering than ethically raised, local, grass fed beef. Less than one death per year, including field kills!

      • Ryan

        Why are beans banned from your diet?

      • Joey

        I have a best friend who is killing herself with her damn vegetarian diet for the past 20+ years. shes had a radical hysterectomy at age 33 and is suffering with debilitating arthritis now. she is so dead against eating anything with eyes and I have been wondering how i can tell her that its her damn diet that’s killing her. this suggestion may help me break the news to her without her getting defensive and flying off the handle like she usually does! dave, you are friggen brilliant. I have been studying this stuff for years and I keep looking for holes or misinformation in this blog and its just not there. You are so solid and spot on with this stuff I continue to be blown away. not to mention what a nice person you seem like! I wish you could have taken oprahs 4:00 slot instead of Dr. Oz LOL

      • NoonianAtall

        Let me see if I understand you correctly: you’re saying that I shouldn’t eat beans because beans destroy soil, and tractors crush field mice. On the other hand, cattle fertilize the soil and only rarely trample on small animals. Is that right?

  • Stephklop207

    So, I start my day with bulletproof coffee. Do I eat something as well? And how often during the day should I eat?

    • Dave Asprey

      Depends. BP Coffee all by itself is great for breakfast. If you add protein or carbs, even limited amounts, you’ll get hungry sooner.

      • Ms_Bliss

        Dave, I’ve read that apparently you don’t exercise much, but I (and many others) have to exercise to avoid depression. I am a naturopathic physician and have been healthfully eating at least 80% “paleo” for over 10 years, so I know diet isn’t related to my mental health, it’s the endorphins created with exercise that keep me mentally strong. Besides the fact that exercise is good for cardiac conditioning and detox, etc… You do agree with that (right?)

        I found your site by researching intermittent fasting (Verady, Morrison) in my constant quest to try out just about every food plan I can find to come up with options for my patients for weight loss.and general well-being. I want to try the BP diet but am struggling with how to complete high intensity interval training with an 8-hour fast. On the ATD and 5:2 techniques, the fasting days are intermittent so I exercise on feed days. What do you think about BP coffee, training and then a whey, MCT shake right after all within 90 minutes in the am and then not eating for 8 hours, following BP guidelines and stopping before 8pm? Grateful for your thoughts and looking forward to passing this plan on to my patients!

  • Matt McClard

    Ok, so no snacking. Does that mean just a typical 3 meals a day kinda thing? So if I am reading this right.

    Eat until satiety during meals and the try not to snack in between. And I am guessing for sure no snacking after dinner. :)

    • Dave Asprey

      If you’re eating right, not snacking is easy and doesn’t require trying!

  • ji

    Why is MSG banned? it’s a sodium ion bound to glutamate… doesnt seem too unnatural to me

    • Dave Asprey

      Rattlesnake venom is natural too. Is it harmful? ;)

    • Mike

      Research Dr Russell Blaylock, neurosurgeon. Has volumes of research on MSG’s destructive effects on the brain and the body.

  • Hallie

    I listened to the Podcast with Jimmy Moore and your explanation regarding the grass fed butter in the bulletproof coffee. If I experience some allergies with the butter- are the benefits still the same if I substitute Grass Fed Ghee?

    • Dave Asprey

      Absolutely. Grass fed ghee is better than butter from a health benefits perspective. (only slightly)

  • Coulteranna

    The most micronutrients are in veggies not in meat. Why not being a bit friendlier to great veggies?

  • Ben

    I am new to this bullet proof diet. I caught you on Jimmy Moore. Been doing low carb/paleo for a while. I understand minimal cooking. I am wondering about the rejection of the microwave. Is there real science to back this up or is something that feels right. I have seem a lot of paleo’s take that position but I have seem a real science behind it

    • Alexi

      The reason behind no microwave is because taking cold food and making it instantly hot in a minute kills a lot of nutrients in the food. Same reason why you should slow cook food.

  • AnnieBananna

    Hi
    Had heard about you before but just heard your podcast with Jimmy Moore, so I thought I’d take a look. Everything about the diet looks sensible. I do have one questions. Looking at the protein section, you rate poultry in the yellow zone even if it’s pastured. You also rated chicken fat as in the yellow zone. I am lucky to have several sources of pastured beef close to me, but I was wondering why poultry is a less than optimal choice for protein? Also, where do organ meats fit in?

    • kalidestroyer

      chicken is mostly mono unsaturated which when cooked renders oil unhealthy. if pastured and no fat then its bulletproof i assume. pastured organic free range no fat chicken is much more expensive and less available than grass fed beef.

      • Zach ‘Glix’ Glickson

        ^ yep. they also have omega-6 fats as opposed to omega-3′s. chicken is basically just a source of protein with not-so-good fats. 4 legged animals are always better than 2 legged animals… it’s backwards and hard to explain that to vegetarians and “health nuts”.. :) and yeah this is like 2 years later and you probably know this by now, but just plugging it in here for you!

  • retrainyourbrain

    You say “Also remove unstable polyunsaturated oils such as walnut, flax, and peanut oil?” How come walnut is one of the preferred oils on the graph? Should I return my walnut oil? Also, I’d like to see a recipe section when you update the site. So far, I’m improving greatly after just a few days, but not sure I’m on the real Bulletproof Diet yet. I found a good 85% cacao bar at Trader Joe’s for a buck fifty…

  • retrainyourbrain

    I’ve been frying burgers on medium low heat. That’s not allowed? What’s the alternative? Also the comments about soft boiled eggs in the shell is confusing. That’s okay, right? Thanks so much for all the responses. BTW, the brain re-training is a la Annie Hopper.

  • retrainyourbrain

    I’m still plugging along with the BP diet. I was disappointed to learn I’m allergic to BP coffee, chocolate, avocado and butter, but I seem to be okay with beef, raw milk and yogurt…I’m not quite 2 weeks into the diet. I heard apples are good for you and prevent cancer. What about the tart ones? Would they be okay?

  • retrainyourbrain
  • Eric Stosur

    I’ve been bulletproof for around 3.5 months and have lost above 50lbs. I’ve recently seen a taper in my weight loss I haven’t’ re-gained anything, just a slow down. Do you think my body is reaching its natural weight and thats the cause? I’m at 210lbs. I’m 5’9. I also recently came into a masticating juicer which I’ve been using. I haven’t been making fruit juice only heavy green drinks based off the BP chart. Do you think this could be causing the taper? My body holding excess water from the juice?

    • MikaelaVida

      Fruit or veg juice will slow down weight loss according to Robb Wolf.

  • Garrardbama

    Based on all the info I’ve read about the Bulletproof Diet…besides putting butter in coffee, this sounds a lot like Paleo to me. How is it not just a copycat?

    • Dave Asprey

      Mycotoxins, biogenic amines, and not being based on paleo in the first place.

  • Tom Esch

    i feel terrible 1 day on this high fat diet – about 1/4 stick kerrygold butter, coconut oil, some berries, yogurt, kale, whey protein so far prob about 1000 calories – im 155 lb male late 20′s coming from experimenting with CR. I’m hungry and lethargic today and not sure what to eat next . i got lot of green veggies im about to cook up now :/ . looks like im gonna have to cave in and get some meat later.

    cool shake i eat a lot – mixed frozen berries, kale and orange juice – after coming here, switched the orange juice to yogurt.

    no o.j. right?

    • Dave Asprey

      Fructose in oj, and casein in yogurt are not doing you any favors! ?

      You feel unwell because your body forgot how to digest fat. You will probably go through an induction period (aka carb withdrawal, carb flu, etc.) for a few days, and you MUST take betaine HCL and lipase enzymes for at least 6 weeks so you can digest the fat properly. Go slowly on the butter; you’re not ready for ¼ stick. ?

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  • http://www.facebook.com/tracey.yodicecassara Tracey Yodice-Cassara

    Isn’t your bullet proof diet Paleo? I mean I can call it the Tracey diet but it would still be Paleo…LOL

  • Timbo

    Hi Dave, do you have any recipes or food plans? or could you point me in the direction if you have, I’m just starting the BP diet and have been cooking in my usual way, but it would be great to have a few great meals to get me started, thanks!

    • Mangodoll

      I too would like a meal plan. I think the information available on the site is a great foundation, but coming into this completely new, it would be helpful to have a starter meal plan to get ideas. Even just a few days worth would help to paint the picture.

      • http://www.facebook.com/atb212 Alex Bailey

        Agreed

    • Luke H

      Yeah a few basic recipes would be amazing, although there are a few recipes on the forum from other BP’ers :)

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  • Ash

    In accordance with your link, whatsonyourfood.org, I looked up some things and water in particular caught my attention. On the site Water is listed as containing up to 59 Pesticide residues thought to be carcinogens, neurotoxins, hormone disruptors, and reproductive toxins.
    What’s your take on this? Any recommended forms of purifying water and removing some of these residues?

    If what is on the site is true, water appears to be a major contributor to toxin accumulation in the body and that would very counterproductive.

    • http://www.facebook.com/jon.peplinski.1 Jon Peplinski

      Reverse Osmosis filter is the best method I know about, you can install one under your kitchen sink I believe. I don’t know how much they cost but you are looking at scientifically super-pure water with one of those. That’s what a very knowledgeable teacher in college told us anyhow.

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  • Chris

    This is probably the filthiest ‘diet’ I’ve seen in a long time. It’s amazing that a good portion of the links don’t work, and the ones that go to research papers and so poorly connected and interpreted, the majority of the statements are almost false.It bothers me how organizations like this will use these shameful tactics to try to sell anything they can to make a quick buck from anyone who doesn’t have a small background in nutrition or science.

    • Johnny

      Dave Asprey was it an oversight not to comment to Chris’ statement here??

      • Dave Asprey

        Most bloggers just delete stuff like this but my policy is not to delete criticisms, even vague ones like this. There is no point to discuss…how do we work to determine that this is not a “filthy” diet? What does that even mean?
        Yes, some links are broken. Working on those; the web changes constantly and I have a small, overworked and underpaid team working to maintain the site, supported entirely by product sales. I’ve never been paid from selling things on the site! We will get the links better…but even NY Times has them.
        What happened here is that I pissed off someone, probably struggling with emotional weight issues on a low fat diet, and challenged their dietary dogma. That’s ok; it means BPE is doing what it’s here for. I hope the poster fixes their diet, which will calm their emotional issues too.
        Sent from my nobile phone. You understand….

        • Sam mcinnes

          I got a feeling this guy hasn’t tryed the diet …. It’s easy try for 30 days then you can come from a informed point of view… Other wise your doing the same thing as your accusing Dave of ill-informing people

        • Andrew

          What is the basic outline of the diet? what does a day of eating look for you? Or an example of a meal plan?

        • moors

          Congratulations for not deleting criticisms, even vague ones. This means you may have opportunities to improve or personalise the diet in the long term.
          I experienced my posts deleted or not even shown many times in many sites, and I really think this is “the worst thing” an effort aimed for a thing like this can involve.
          Good luck !

  • Itsfabyo

    Hey Dave, heard u on joe rogan and your diet def intrigued me. I put a lot of focus on trying to eat a healthy diet and have read countless books on the matter. The one I thought made the most sense was the blood type diet. Have u read it and if so, how do u feel about it? I think it makes a lot of sense that the key to the way our bodies react to food is written in our blood but I’m always open to new info. Thanks

  • Guest

    So I’m vegan, and find a very hard ethically to add animal fats/proteins in my diet..However, I’m very intrigued and interested in rewiring my system. Is there any way to do this process avoiding the inclusion of animal fats/proteins? I take a vegan omega 3-6-9 w/ DHA supplement now and eat raw walnuts. Any suggestions, please.

    • Guest

      If you are a vegan for ethical reasons, consider that eating enough grain to survive every year involves hundreds of smaller animals being run over by machinery or killed by chemicals, where you can survive on a fraction of a cow for a whole year.

      • Matt K

        Also consider how good krill oil is for you despite the fact that thousands of krill are killed for a few ounces of oil.

        • moors

          Press CTRL and F and write moors, then cycle between the results to find and read my own suggestion.

  • A pretty lil mess

    So I’m vegan, and find a very hard ethically to add animal fats/proteins in my diet..However, I’m very intrigued and interested in rewiring my system. Is there any way to do this process avoiding the inclusion of animal fats/proteins? I take a vegan omega 3-6-9 w/ DHA supplement now and eat raw walnuts. Any suggestions, please.

    • Diane

      “Is there any way to do this process avoiding the inclusion of animal fats/proteins?”

      No.

    • luke

      You should switch to a solely omega 3 supplement. Omega 6 and 9 are inflammatory, which is the opposite of the BP diet and one giant reason they recommend avoiding vegetable oils.

      • Matt K

        No true. Though it is correct to generalize about omega 6′s this way, GLA (Gamma linolenic acid – go ahead and correct me on the name, i’m not going to google it – YOU should google it though) is an omega 6 fat and is HIGHLY anti-inflammatory. Found in borage oil, evening primrose oil, and hemp seeds (to name the best sources), it has a long history use for promoting health. You shouldn’t generalize about omega 9′s this way either. Though they do tend to oxidize under heat, Omega 9 (Mono-unsaturated fat), from olive oil for example, is very healthy and is not pro-inflammatory. Note that It should not be heated though…

    • Roxana Dora

      Well if you want ethics…think of this. Would you feed a lion a vegan diet? I’m hoping your answer is No, because not only will the lion not thrive on a vegan diet, he will die. Of course we’re not lions, we’re omnivores, but a large part of our evolution as human beings, our large and incredible brains, they all count on us eating animal fats (necessary for the absorption of key vitamins; google for fat-soluble vitamins, A, D, E, K) and animal proteins. A lot of vegans mention you can have enough protein by eating varied vegetables or grains, but truth is, unless you’re an expert chemist and know exactly how many amino-acids truly are in the different types of food, and exactly which ones you need at a certain moment, and how many of them your body is absorbing in certain conditions (because our gut can’t usually use vegetable protein to it’s full potential) then it won’t work. You’ll eventually miss something and that’s going to give a bad time. The only complete protein is animal protein, and that’s also the one that our bodies prefer above all other protein. This info is as far as I can tell very easy to find with a quick internet search so I won’t be attaching any links with proof.
      Nevertheless if you still don’t find it ethical enough, chew on this (pun intended) by investing in grass fed animal fats and protein you invest in the animals getting the life they deserve, a beautiful life on a farm, eating the natural food they were intended, living a rather long life too, along with their offspring. Ever been on one of those farms?

      • ethicalbarrier

        I have done some research on ethical farming and I keep running into undesirable slaughter practices, despite a lovely life roaming the range. Can you speak to this? Thanks.

        • Roxana Dora

          That’s a very political question. You give me nothing to go on. What’s ethical farming? Biological, organic, etc? And what do you mean by ‘undesirable slaughter practices’? Are you strictly referring to the US or other countries/continents as well? Did you find 1 out of 10 farms having these ‘undesirable’ practices or was it more like 1 out of 1000?

        • moors

          I’m afraid they can’t find any farm ethical enough for themselves.
          I also tried being a vegetarian before. To me it was harder because I couldn’t find good protein powders and supplements in Turkey and importing is restricted too much. If you still wanna try a vegetarian diet, in my opinion, supplementing with methylcobalamin and/or adenosylcobalamin, phosphatidyl choline and phosphatidyl serine(both of which may be both animal or plant sourced, generally soy), riboflavin-5-phosphate and including flaxseeds and/or chia seeds and some brazil nuts and some quality protein powders(my choice would be hemp protein and goat’s milk protein, stay away from soy or casein protein from A1 milk which is cow’s milk) in your diet may be helpful. Other than this apply the BP diet or at least remove gluten, cow’s milk, soy, corn from your diet. Avoiding raw cow’s milk may also be helpful, which I suggest the staff of the site to check. Also, if your blood sugar levels aren’t optimal and you include some grains in your diet, choose whole ones. One of the problems you may face even with this approach can be about inability to convert enough of plant based omega 3s to EPA and DHA, some people can’t.
          Please report back your experiences with this approach if you try, I wanna know.

        • Lisabeth

          I totally agree ethicalbarrier and I feel the same way. After seeing some of the more disturbing documentaries on the slaughter industry, I just couldn’t patronise it any more despite loving meat and having been a big Paleo supporter. I have successfully followed the Bulletproof diet since Easter and have lost 10 kilos. I do eat seafood though – an exercise in moral relativism I know! The trick is the intermittent fasting bit. I start the day with bulletproof coffee and basically don’t eat until early evening. This means that I can have egg based meals for dinner instead of breakfast (I used to have omelettes every morning). You are drastically reducing the amount you eat so with a little bit of flexibility with the carbs, legumes and dairy, rice, noodles, tofu, it can definitely be done. Brainpower and energy levels all good – as promised by Dave. I agree with all the comments in support of meat but I think it has to be said – this is the best way for a semi-vegetarian to have a healthy low carb existence.

        • moors

          I just checked the islamic way of saughtering because it’s claimed to be
          humane and even best, it did not convince me about it but you can check
          for yourself.

        • Bob

          Do the Islam’s slay their beasts the same way they do the infidels or anyone else they disagree with?

        • Guest

          To tell the truth, I don’t say I’m muslim in this nearly totally muslim country, I find all religion information I’ve ever received illogical and even often disturbing, but I also find that religions work like an additional layer of protection from injustice and etc., most people would probably live being a worse person if they had not believed in a religion. For a person living in USA or somewhere with very little muslim population, it may be easy to think like you wrote because the most sensational things about Islam they hear are generally about the actions of some ignorant and psychologically ill people that also claim things like they are muslim, they are doing the necessities of Islam and etc. while Islam has nothing to do with such; and it also may be flaring through both international and domestic politics and fundamentalism and etc.

          There have been times I thought religions appeared where it was most necessary, like the balancing system in an ecosystem, it’s a part of the balance. If things get too bad some people start to believe in things that are suppose to make things better for them, and it may be a religion also.

          Luckily most muslims are good enough people, and they believe in things that make them better people.

          What I read about slaying the ruminants in Islam was including cutting of the vessel that carries blood to the part of the animal’s brain that makes the animal feel pain. It may be better than most other ways, maybe even the best.

          (moors)

        • Mehmet Onur Sumbul

          To tell the truth, I don’t say I’m muslim in this nearly totally muslim country, I find all religion information I’ve ever received illogical and even often disturbing, but I also find that religions work like an additional layer of protection from injustice and etc., most people would probably live being a worse person if they had not believed in a religion. For a person living in USA or somewhere with very little muslim population, it may be easy to think like you wrote because the most sensational things about Islam they hear are generally about the actions of some ignorant and psychologically ill people that also claim things like they are muslim, they are doing the necessities of Islam and etc. while Islam has nothing to do with such; and it also may be flaring through both international and domestic politics and fundamentalism and etc.

          There have been times I thought religions appeared where it was most necessary, like the balancing system in an ecosystem, it’s a part of the balance. If things get too bad some people start to believe in things that are suppose to make things better for them, and it may be a religion also. Turks weren’t the people that needed it at the time, they became muslim much later through relations with the Arabians. Actually the Arabians’ massacres of the Turks may be the most bloody things in history in mankind, though it’s not discussed today even by Turks in general.

          Luckily most muslims are good enough people, and they believe in things that make them better people.

          What I read about slaying the ruminants in Islam was including cutting of the vessel that carries blood to the part of the animal’s brain that makes the animal feel pain. It may be better than most other ways, maybe even the best.

          (moors)

        • eve

          in theory this manner of slaying is best, yes. Mainly, if you only kill one or very few animals. With the mass slaughter of animals, this has turned out to be a massacre (watch Australian videos on you tube for news about life export of sheep/cattle if you can stomach it). With refrigeration, these days there is absolutely no need for Halal killing. Animals used to be killed (rarely) in a ritualistic manner to provide blood for the gods by Muslims and Jews (and the ancient people on the European continent), outdated, unnecessary bloody and cruel killing. Not to say that Western standards of mass slaughter are any better but if done properly may cause less panic and trauma to animal witnessing…

        • Eva

          a rather racist way of asking. Don’t you think? Furthermore, the religion is called Islam and people who believe in it are called Muslims. The slaughtering practice is called “Halal” and it means bleeding the flesh as soon as its’ throat’s been cut. Same practice as the Jews. I find it outdated as it has its origin for hygienic reasons before refrigeration was possible.

        • JD

          Hi Lisbeth, I would be considered a “semi-vegetarian” as you state and Im interested in starting to eat bulletproof – would you have time to chat with me and share your experience? email me at jrdavies89@gmail.com

        • Mishel Perkins

          You’re right, most farms still truck animals to slaughterhouses however not all. I did some research and found some like The Wild Buffalo Co, Belcampo and others who slaughter in the field

      • Poos

        An actual fact is that monks train lions to eat veg and no meat google it ! So your wrong ;-)

      • Michael Mata

        Roxana Dora — know anything about apes: gorillas, bonobos, chimps? The whole part about those animals being our closest genetic match in the animal world? Most apes (chimps and bonobos eat bugs and, occassionally, small animals depending on the situation; they’re still mostly herbivores by a large percentage) are vegetarian. Those massive alpha male mountain gorilla’s that have 50 times the strength of humans–100% plant eaters. Elephants, hippos, rhinos, even buffalo and bulls, cows, etc. All pretty big and powerful, right? Probably the strongest creatures in nature; they’re all vegetarians/herbivores. Even most bears tend to spend most of their days as herbivore gatherers, unless they are living near a salmon river or something. Just pointing out the ridiculousness of your analogy. I actually agree that a little animal protein mixed in to a vegan/vegetarian diet is the best, but one can do (I’ve done it) a vegan diet successfully if they don’t get too strict or religious about it. Bulletproof and Paleo basically are the new versions of veganism; they built on the science and unconventionality of vegan/raw/vegetarian diets. No one was using things like coconut oil/coconut products, high quality chocolate, algae, phytoplankton, apple cider vinegar, kombucha, massive vitamin d, and all the weird supplements and niche foods in the mainstream diet space 10 years ago. I know that for a fact, because I was using those things, and I remember things very clearly. In fact, for the most part, these things were not well known, not “buzz worthy” even 5 years ago, some even more recently. The reason I was drinking coconut water and eating massive amounts of coconut butter, homemade nut/seed butter, fermented drinks, even something basic like avocados etc. is not because I’m so cool, but because I was plugged into veganism and raw foods, and those were the people that were way ahead of the game. And now all these things are staples in paleo, bulletproof, etc., so it was all part of an evolution. It seems like non-vegan people get freaked out about that word as much as the religious strict vegans who can’t even use fish oil, honey, raw eggs, whey, or insects. I eat almost the exact same way today as I did when I was a “strict” vegan: 70% fat, little simple carbs, little protein. The difference now is I use less hemp protein, less nut/seed butters, and more grass fed butter and collagen or whey; and I was actually, technically stronger when I was a vegan. But I think bulletproof diet (minus the coffee for me) is the best to date for the mental side of things; that is the great contribution that Dave and biohacking have made in my opinion. To the poster who asked the initial question. You CAN do it, for the most part, without animal products. But the question is, why would you? No need to be so strict that you can’t have some fish oil or grass fed butter or bone broth, etc. If nothing else, I think everyone owes it to their fellow man to not be so perfecting; and that goes for everything. Just my 2 cents, just ranting.

        • rlwilliams

          I have never understood this argument. Look at the digestive system of a gorilla versus a human’s. Also look at their teeth and jaw muscles specialized for masitcating raw, fiberous leaves. They spend all day chewing, and have a longer, more complex gut for breaking down plants. We have a relatively short, simply gut of an omnivore that has been eating cooked food for hundreds of thousands of years. The fact that other apes have a lot of muscle is irrelevant.

          The brain is the most energetically expensive organ in the human body. In herbivores, it is the gut. Humans are not herbivores. This is very obvious from a glance at our anatomy. We need saturated fats from animals to function optimally in the way we evolved.

          Just thought I’d point that out as I’ve seen this many times. We are not gorillas, and we’re definitely not cows or hippos.

      • Michael Mata

        By the way: scoop of hemp powder, teaspoon of spirulina, 2 tablespoons of nut or seed butter (homemade blend of pumpkin and sunflower, or almond, walnut etc.), anything else you want to add. Throw it all in a blender and … complete protein, easily absorbed into the body, zero animal by-products. You can easily get enough protein as a strict vegan. But from my perspective, why not ramp up that healthy approach with some healthy animal by-products as well–best of both worlds.

    • EmilyD

      To get as close as possible, if you can be a ovo-vegetarian you can include coconut, avacado, lots of nuts, coconut oil, eggs (if you can) and full fat raw dairy.

  • Luis P

    Hi there fellas…
    I have been pondering the raw meat issue for a bit now and was searching the site for some justification. My hang up is: didn’t we get bigger brains and smaller stomachs by starting to cook food?

  • Christy

    I would like to hear more about your wife and her success with the BPD post babies. I am about the same age and had my kids in my early 40′s as well. Just started struggling with keeping that 5 – 10 extra pounds off. Been Paleo for about 6 months, been in light to moderate Ketosis for most of it. Have decreased cronic cardio, but really haven’t picked up heavy weight training. Ride my horse 1 – 2 x per week and walk 30 minutes 2 x per week. Still clothes are not fitting the way I would like and I don’t think my health is optimal. Thanks for your response.

  • jamesmirjy

    can i have a protein shake with bulletproof coffee in the am while in on the fast?

  • BPG

    Getting a runtime error from your server when I follow the link you sent me for confirming my email addy…..

  • Liz H

    Hi I love the diet but I am getting heartburn . What should I do?

    • Dave Asprey

      You are short in stomach acid most likely. Try 600 mg if betaine HCL in middle of meal.
      Sent from my nobile phone. You understand….

      • moors

        Also using lots of vinegar will help for low stomach acid and it’s highly suggested in BP diet ;)

    • http://www.facebook.com/maxi.frank.90 Maxi Frank

      I had the same problem… keeping hydrated resolved it.

      So make sure to always drink a lot of water throughout the day.

  • http://www.facebook.com/dougie.chatts Dougie Chatts

    hey, thanks for all the advise. just wondering what you thought of hemp oil?

    • Dave Asprey

      Too high in omega 6 to be a good primary source of fat.

      Sent from my nobile phone. You understand….

  • Ian

    What does intermittent fasting mean? It is pretty vague. 6 hours? 12 hours? 18-24 hrs? What interval should I implement fasting? I feel great most of the time doing this diet, but I’d like if there was more specific numbers about how to make it work better for me.

  • Asriel

    Sir Dave,

    An issue with mycotoxins!

    Not sure if this qualifies as relevant to this topic, but I’ve had a rather interesting development with mycotoxins recently. I bought an office chair about 1.5 years ago that I’ve used consistently ever since, and about 4-5 months into owning it I noticed a strange (horrible) smell in my desk area. Eventually I figured out it was coming from the chair, but assumed it was just the material (fake leather), and so wiped it down with a bleach wipe and thought nothing more of it. Fast forward 1 year later (still owned it, sat in it almost daily since, despite moving to 3 different cities) and the strange smell has intensified, and I notice it really only immediately after sitting down. So, today I scoured the surface of the chair and found a long slit along one edge where the leather was cut into and the foam of the chair was exposed. My face over the hole, I pushed down on the top cushion and blasted a big puff of the horrible mystery smell up my nose. I grabbed a knife and cut open the area around the slit, and lo and behold, the entire under-surface of the cushion was covered in some kind of mold/mildew (assuming mildew because of the material). Needless to say, I tossed the chair, but just wanted to say thanks because had it not been for your articles/podcasts on mycotoxins, I would’ve never made the connection. Now to see if any of the weird health issues I’ve developed over the last year clear up. Any idea on what kind of mold/mildew it could have been? Ever heard of it living in office furniture before?

  • E.

    Cant wait to get BP. I have gout should I try this? Because right now nothing seems to be working for me. I’m desperate, is the BP diet gout friendly? I’m still try the BP diet, just wanted your opinion. Thanks for the info.

    • Dave Asprey

      If you believe fructose and fungus are primary gout causes, then yes. But keep protein moderate; healthy fats don’t cause gout!
      Sent from an iphone. That means it’s spelled wrong…and I’m probably lost. You understand… -Dave

  • Emily

    What are your thoughts about goat or sheep cheese?

    • moors

      IMHO, better than any sort of A1 milk cheese.

  • Nate

    Wait, why should we not eat legumes? What’s wrong with lentils, or black beans? You don’t say anything about evidence for not eating legumes, so I’m assuming it’s BS. Also, what about quinoa?

    • Roxana Dora

      There’s plenty of evidence on this website on why legumes are bad for you, this is just the list of key steps to implement not the whole explanation. But to nevertheless answer, just like grains, legumes should be avoided due to the anti-nutrients they contain and cannot be digested. Ways to avoid this are by
      soaking and fermenting, but the process takes awhile and the phytates
      never truly disappear.

      • moors

        What about fermenting them with Bacillus Subtilis, the natto fermenter ? I think it can ferment beans other than soy and maybe also other legumes, I’m experimenting with some nayv beans right now, they are in the process of fermenting.

        • moors

          It really fermented navy beans like natto but it doesn’t taste good, though I will use it in small amounts. I bet it has big amounts of vitamin K2 and nattokinase.

    • Tekshow

      There’s plenty of paleo evidence everywhere on why not to eat legumes. They contain lectins which if I understand right binds to nutrients in your gut like a sticky substance and prevents their absorption. I could be wrong on the factoid but just look for any kind of information on thousand you’ll see it’s accurate to remove legumes.

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  • R

    Why does it say eat as little polyunsaturated fat as possible, don’t we want this type of omega 3?

  • Hungry Hippo

    Hi Dave I was wondering what your recommendations on daily water intake and fibre intake are? Do you have any suggestions for foods that are high in fibre and low in sugar?

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  • Someone who thinks for himself

    Hacking? What a joke…this isn’t hacking, this is just copying millions of other diets, nothing new here. Just eat less, exercise and make sure you have a diet with veggies included. Don’t waste your time and money on this stuff

    • Ms_Bliss

      Did you even read the diet? He’s saying eat more, don’t need to exercise unless you want to lose weight and eat a lot more fat than veggies. Why do you bother trying to influence other’s when your comment so obviously shows you’ve read nothing.

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  • MrMullet

    Sounds expensive. I ‘m not sure I can feed my family of 5 like this. I can barely do so by buying the cheap food.

  • Guest

    Hi Dave! No doubt many of the principles of your diet are controversial begining with the high red meat intake which even when organic is believed by current nutrition science to be wrong only a small weakly dose is supposed to be necessary.
    Where do you stand on organically farmed salmon consumption? Here in the UK there is in suppermatkets like tesco this type of salmon farmed in ireland.
    Thanks :-)

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  • Fran

    I am a vegetarian can this still work for me?

    • moors

      I also tried being a vegetarian before. To me it was harder because I
      couldn’t find good protein powders and supplements in Turkey and
      importing is restricted too much. If you still wanna try a vegetarian
      diet, in my opinion, supplementing with methylcobalamin and/or
      adenosylcobalamin, phosphatidyl choline and phosphatidyl serine(both of
      which may be both animal or plant sourced, generally soy),
      riboflavin-5-phosphate and including flaxseeds and/or chia seeds and
      some brazil nuts and some quality protein powders(my choice would be
      hemp protein and goat’s milk protein, stay away from soy or casein
      protein from A1 milk which is cow’s milk) in your diet may be helpful.
      Other than this apply the BP diet or at least remove gluten, cow’s milk,
      soy, corn from your diet. Avoiding raw cow’s milk may also be helpful,
      which I suggest the staff of the site to check. Also, if your blood
      sugar levels aren’t optimal and you include some grains in your diet,
      choose whole ones. One of the problems you may face even with this
      approach can be about inability to convert enough of plant based omega
      3s to EPA and DHA, some people can’t.
      Please report back your experiences with this approach if you try, I wanna know.

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  • Dds

    Why are polyunsaturated fats bad for you?

  • masters01

    Break your fast in the morning with water
    Deserve your breakfast by work or work-out, else wait to 11:00 to eat
    Eat less with age. Your body is getting more efficient by the year
    Watch and fix your pH. Type A’s tend to be seriously acidic, with consequences
    More good salt, not less.
    Be kind to your now changing gut flora, no pharmas unless your life depends on it
    Astaxanthin, Selenium and more Vit C, Omega 3 for the greatest changes in your future health
    Stay bulletproof, world needs more people who want to realise their full potential

  • Candrasana

    Would Essene breads be an “allowed” alternative? (From spelt, kamut, or wheat berries) Or germinated brown rice soaked in green tea?

  • Amanda Rose Hohan

    Hi Dave & Bulletproof folks-
    I have been listening to your podcasts and visiting you blog for the last two months… Problem is I don’t really know where to start?? I don’t like coffee, no fast food, only drink water, just placed myself on no sugar challenge which cuts out the wheat. Exercise at least 4 times a week. I do have trouble with my thyroid. Will this diet help with my thyroid? Eat organic fruits & veggies. Grass-fed & wild caught seafood is something I am will look into. Where do I go from here??? Not drinking coffee mean I can’t do this lifestyle change?

    • RSS

      You can get good decaf coffee if caffeine is the issue. You can also make BP hot chocolate, BP green tea, or something like that. From what I read on this site and others hormonal problems can be addressed with diet and exercise. You can also post in the forums and get some advice from people more familiar with the diet.

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  • Wildroo

    Hello. Just wondering where wild meats sit on the Bullet Proof protein scale. I am in regional Australia, so specifically I am thinking of wallaby which we love as it’s delicious, affordable, and a very sustainable food “harvested” from the wild. Not really a large animal, but not small either. No idea if it’s a “ruminant” although roos and wallabies definitely eat mostly grass and foliage. I am also curious about wild caught rabbit and things like venison, also easily available. Thanks for all the great info.

    • moors

      I wish I could find such… Animals eating their original diets in their original habitat… Would be like an oasis in a desert…

  • btemp

    Where can I research for myself? I use Pubmed and other databases but are there better places?

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  • Stacey

    Hi Dave! I just discovered you. I’ve been eating paleo for about 2years now and I love how you call this diet paleo 2.0! I was ready for an upgrade! I tried the bullet proof coffee and it is amazing. Do you recommend eating it with a little protein? How long did it take you to lose 100 pounds that’s incredible! Congratulations! How long have you kept it off? I’m a health coach and I’m interested by people that have long term success with weight loss. What would you say is the most important thing for you? What keeps you on track? I think its having a “tribe” and I am trying to figure out how to package that as my program….would love to hear your thoughts!

    Stacey

    P.S.- I’m sorry if I’ve asked questions that you have answered elsewhere. I plan on reading more about you but literally just found this today. Have a great week!

  • Sleeper_6

    No reply yet to the Vegetarian thing….

    My wife is a vegetarian on an ethical basis. Can we include her in this somehow without torturing her conscience? Everything else is fine it’s just the meat part of it. She’s fine with the grass fed butter and fresh vegetables, it’s just…the meat. So far, when I cook I’ve been giving her the vegetarian meat replacements from morningstar and gardein. Any thoughts?

    • silver

      Organic grassfed beef and meat is from animals that had a good life, and grazed land farming causes less animal life loss per kilo of protein, than its vegetarian substitutes.
      I buy my meat from a farmer that lets his cattle graze in small wildlife parks here in the netherlands. Its cheaper than regular worn out milk cow meat from the butcher.

    • moors

      Press CTRL and F and write moors, then cycle between the results to find and read my own suggestion.
      (Sorry if writing this again bothers)

  • Brad Duckett

    Hi Dave and community,

    I’ve got a very important problem that I’m hoping you can help me solve.

    I’ve read a lot of information on your site and I have the Better Baby Book. My wife and I are following the Bulletpoof Diet. I have been following for a while but my wife just started a week ago. We are trying to get pregnant also and my wife may actually be pregnant now.

    I just read in TBBB that she should avoid caffeine completely. I cannot find on this site or in TBBB specific advice on how to still follow the basic plan but replace the Bulletproof Coffee in the morning. There is lots of advice about what to and what not to eat but no specific advice about how to replace the morning BPC since she is advised to not have caffeine and I see it is not good for her to intermittent fast.

    I hope this question is clear and has an easy answer.

    Thanks for your time,.

    • Brad Duckett

      To answer my own question…upon further study I see that upgraded decaf would be acceptable since it is free of mycotoxins AND caffeine. In the book Dave says his wife had 1 cup of green tea a day. I wonder how that would be done Bulletproof?

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  • Johnny E

    Hi Dave,

    You mention in your shopping list to never buy omega 3 enriched eggs. Why is this?

  • Brett

    I am just starting this and had a quick question. I notice you list fish in the steps on the good to avoid scale you as fairly close to avoid. I am assuming you mean this when it comes to farm raised correct? I live blocks from the ocean and love to spear fish and thought of it as a good way to supplement the cost if I could. The problem I see is the majority of fish I bring home almost daily is not as rich in fats as say salmon and tuna. Is this a problem or is there something I can do to make this work?

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  • http://www.mynotetakingnerd.com/blog Lewis LaLanne – NoteTakingNerd

    I love what you say about not beating yourself up too bad if you divvy from the path.

    It seems to me that if someone were to make the first 5 steps their MUSTS and be flexible with everything else, they’d be sitting pretty and be highly impressed with their changes occurring in their body.

    I also like how you hammer home that “I don’t have time” doesn’t cut it as this is excuse that puts the blame on something other than yourself. Managing time is not an issue; managing ourselves is.

  • Bev Hamilton

    Do you recommend continuing with cholesterol medication (like Crestor) and blood pressure medication when starting the diet? I understand that medication might not be needed after losing the weight but do I take it when starting the diet or will the medication interfere with the positive aspects of the diet?

  • shosh

    hi there, what will my main sources of protein be as a vegetarian. i love ghee and butter…i like foods cooked with the animal but nt the taste of its flesh…

    • moors

      Press CTRL and F and write moors, then cycle between the results to find and read my own suggestion. I believe it will be much better than a regular vegetarian diet.

  • krisB

    This site is too confusing. Too much info. I’m just looking for a basic link on how to do this diet. Do I eat? Do I not eat? How often do I drink the coffee? What is this 18 hours thing? Whats the intermittent part? Coffee one day? No coffee the other? When not eating, doesn’t my body start storing food? This site needs to be simplified and/or have a message board so the topics can be organized or specific.

    • Skeptics

      Read up on Low Carb. This is a ‘Clean’ Low Carb, no dairy way of eating.

      When you eliminate eating sugar / grains / legumes / starchy stuff, your body switches to burning Fat for fuel instead of Sugar (glucose). So during the fast, your body will consume its own fat instead of the Intermittent Fasting (IF) causing the ‘starvation mode’ in your body. The IF is simple; don’t eat breakfast, eat lunch at 1 and dinner at 7 (6 hour window, some people do better with an 8 hr. window) and then nothing until lunch the next day (there’s the 18 hour ‘fast’), except you can drink the bulletproof coffee instead of breakfast (I do it once a day).

      FYI, I got all of this info from this site.

      Below is a link to a cheat sheet I made from Chris The Kiwi. It is a very similar way of eating except Chris doesn’t talk about the mycotoxins.

      Enjoy!

      https://docs.google.com/document/d/1GXtMipJ1iIaxGLOaYwYe_DbLUXjltfSOb7cr1hVjxlo/pub

      • moors

        This is just too much dread from carbs in my opinion unless your goal is maximum weight loss and not reaching/keeping optimum health. Tubers except regular potatoes are quite healthy for example and there are very healthy tribes eating high-carbs of some sorts including tubers. Also add soaked raw nuts and seeds and yerba mate ;)

        • Skeptics

          I’d bet those tribes aren’t eating any processed flour and sugar! Also they are most likely very active, unlike the sedentary lifestyle most modern carb gorgers have.

          The lower carb lifestyle is all about optimising health. The sheet I posted states that it is a more extreme low carb w.o.e. aimed at max fat loss and will add back more carbs once the fat loss has been accomplished.

        • moors

          You’re right about the tribes.
          Then I say that diet can be considerable but I do not think people on a S.A.D can make a transition to it, if they can that will be hard.

  • CJ

    I have a question on what you mean by Serving size. They aren’t clear cut. Could you just give an example in each of the food groups as to what you mean?

  • Sneha

    if you’re using ghee in your bulletproof diet, does it need to be grass-fed, too?

  • Laura McCue

    I am confused about the intermittent fasting guidelines and wonder about its necessity since this is hardly mention in your guide. In fact I cannot find where I read it first. While I am certainly not hungry after drinking a couple of cups of Bulletproof coffee in the morning, I am used to eating pretty quickly after waking up and hate waiting for some delicious eggs and bacon. I do not eat after 8 pm and usually get about 6 hours of sleep.

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  • Lorri Hunter

    Question: Are nuts and seeds okay on this diet? Thank you for any help.

  • moors

    I read “High fat items can be pasteurized, but they should be grass-fed.”
    What does heat do to high-fat items ?
    Why they should come from grass-fed animals ?
    Do they include animals’ bodies’ fats in addition to their milk’s fat ?

  • Marie A.

    I want to try the bullet proof diet so bad BUT the thought of having to drink coffee that’s going to stain my pearly whites for 7 per week is NOT inticing

  • Guest

    What on earth do you eat? Knowing this will be a lot more useful than what not to eat. You basically just encompassed everything I consume and what I thought was healthy in what not to eat.

  • Dominik Mikula

    Hi,

    Where on the site is the info about the refeed day? I’m on day 4 of the diet and down 6.2lbs woho! But I can’t find the info about the cheat/re-feed day and I know when you do this right you can’t go all out.

    What is the link to the right blog post?

    Thanks!

  • Tara

    What can we eat?

  • Eslanda Freeman

    Hi everyone,
    I don’t agree with this BP diet of meat eaters! I work with people of old age everyday in an ophthalmology office. These elder people have the most energy, have their eyes in perfect condition, little diseases of the eyes and are the most mentally active. While caring for their eyes I have been doing research about their longevity. Mostly, the OLDEST patients that I treated were vegetarians. I am talking old people over 80 year of age. This people besides being almost 100% vegetarians were very mentally and physically active. I think you should look into the diet of centurions better than follow some ideas of someone out there that has very little research to prove it. Besides our guts are made to digest mostly fiber which stimulates peristalsis, absorbs toxins, and excess cholesterol, not MEATS!

    • El Cid

      BS

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  • sara

    OK, I see the ratio that is recommended for daily consumption of fats, proteins, and carbs; however, how the heck do you figue out these ratios if you do not count calories/track foods?? Also, will I have energy to weight train 4 days a week? I am a weight junkie and love to train the posterior chain- cannot get enough. I eat this way already almost to a T, except I eat beans… but once a week, I eat some “forbidden” foods in a meal which keeps me on track and from jumping ship. Sorry, I love dark chocolate and berries. :-/

  • dbswriter

    I’ve just started the bulletproof diet. But I can’t seem to find the Bulletproof Diet Book. It’s on amazon but not available to order. Anyone know where I can get a copy? Thanks.

  • http://paleolifestylehub.com/ Paleo Lifestyle Hub

    This is a very welcome health information for people who are still undecided which diet or lifestyle to take. I am so glad you have modified the original concept of Paleo. I myself follow more of a paleo template, rather the strict paleo diet that requires us to eat only red meat most of the time. We know exactly how our body responds to some foods. My benchmark is, if it makes my body feels good, for as long as it is in the list of healthy foods, then I take them. Thank you for the valuable insgihts you shared in this post.

  • LarryCohen2014

    What an insane diet. So basically don’t eat anything.

    No one can stay with this insanity for long.

    Also, this Paleo crap has been DEBUNKED so many times… I find it amusing that all these self-help “gurus” are still pushing they crap.

    • Joonyaboy

      Millions stay with this “diet” Its simple and delicious. I fell like I am eating gourmet food all the time and lost 50 pounds in the process.

  • Brenda

    How about using Yerba Mate instead of coffee, it has many more health benefits than coffee?

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  • Ahmad

    So is it OK to have breakfast (like a boiled egg) with my bulletproof coffee? Or would it be better to wait. I guess I am not sure how to fit in my bulletproof coffee into the mix. I thought that after drinking bulletproof coffee that I should not consume anything else with it. Any info here guys would be much appreciated.

    • Joonyaboy

      Preferable to go without the egg. But you can add it in. Google Mark’s daily apple and bulletproof egg coffee

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  • oldorange

    remove grains? like whole wheat sprouted grain bread? whole wheat berries? barley? whole grain oats? quinoa? I thought these were heart healthy and fat burning foods?

  • onewitness

    If gluten and grains are left out completely, how do we get folates? I realize that most of us eat far too much of these, but wouldn’t moderate be better than abstinence here? Forgive my ignorance.

  • Natalie

    What is the best way to cool meat?

  • j

    Seek Jesus and HE will solve all of your problems, nothing else will. God Bless.

    • Joonyaboy

      But He won’t force you to eat healthy. It’s up to you to make the right decisions.

  • AL

    Hi,
    In regards to Grassfed foods and organic foods. Would you say that organic is good? With organic, you know there have been no artificial hormones or supplements used. However, with organic products, often the animal can eat shedloads of corn etc. From what I understand, grassfed products come from the animal which was only fed on grass, however there is no regulation to say you can’t call e.g a cow grassfed even if you have used hormones etc.
    I ask because, where I am – It’s really hard to find grassfed meat but no so hrd to find organic. What’s your take on this? Thanks.

    • Joonyaboy

      Buy grass-fed beef online. Cheaper too. Plus the benefits are night and day. The grass-fed variants have better Omega ratios among other benefits.

  • Crandall

    How important is it to eliminate gluten?
    I think it might be a little out of my price range…

    • Joonyaboy

      Critical!! Visit Dr Tom O’Bryan’s website to find out about the dangers of gluten.

  • scottie

    I’m okay with eating my red meats very rare but how do you “gently cook” pork and poultry?

    • Joonyaboy

      low heat, thoroughly

  • Nancy

    I am doing all of this except you cannot find raw dairy here in Western, NC. I try to use organic butter and any others that I can find- Organic Valley, etc. It is also very hard to find any grass fed meat here. You can find only ground bison, which is $ 10.00 per pound. I am feeding a family of 5-8, depending on who is home . We are on a really tight budget fro now, with no eating out, or other extravagances either. Any ideas to try to keep us healthier here?

    • Joonyaboy

      Search online for grass-fed beef. It can be purchased in bulk and cheaper.

  • Dr. Gazdacka

    This sounds contradictory – please clarify.
    If you can’t find grass-fed meat, choose the leanest cuts of grain-fed meat possible. If you can find grass-fed meat – choose the fattiest cuts possible.

    • HungryinTN

      In grain-fed meats, the fat is where the toxins and inflammation get stored and then transmitted to us when we eat it. In grass-fed meat, that’s where lots of the nutrients are, plus fat = awesome.

  • Pam

    Hi! I just heard you on The Gluten Summit with Dr. Tom O’Brien. Your info was amazing!! You mentioned that you have a list of physicians that work with your diet. I can’t seem to find them here. Could you direct me to that list? Thank you for all this great info! Looking forward to putting these things into practice.

  • wes

    so what the hell am I supposed to eat? You dont allow anything that is fast…. and I work. This might be an “ideal” plan but surely not a “realistic” one. SHould I grill Steaks every night for the next day? I eat bread…. I have to. Otherwise I dont eat anything. I just limit it to 2 slices a day. And forget Avacado…. we dont have them here.

    • Joonyaboy

      You can do this man. Its just a complete mind shift from what we’ve always done. But look around you. Do you want to remain fat and sick like the rest?

  • guest

    I would love to see a sample of what Dave eats each day for one or weeks. I’ve reviewed the shopping list, 14 steps and diet infographic; and I’m having a hard time coming up with meal ideas so that I don’t end up eating the same thing day after day. Also, what are the serving sizes for each food group? Is a serving of fat 2T of butter for example?

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  • STEPHANIE

    OK…THIS IS MY LAST DIET AND IM GOING TO DO IT…I WEIGH 253.3 NOW SO IN 6 MONTHS I WILL WEIGH MYSELF AND SEE WHAT I WEIGH….

  • Erynn Wahlgren

    Hello, I’m looking for studies that explain why raw dairy is better. I’ve found a lot of evidence on both sides, however, the pasteurized milk proponents link to studies about the potential risk. None of the articles I’ve read have given any reputable scientific information to back up the claims. I currently drink raw milk, as I enjoy it’s flavor and texture and since I come from a rural community it’s what many people in my family were raised on, I believe that it is safe.

  • Penny

    Great intro, will keep me on track. Have you considered sources of nitrates in water? I’m sensitive and drink distilled with gerolsteiner splash. I thought it was just me but look what happens to animals if water has too much or overgrazed. Lots of people have well and septic plus their neighbors. One good rain and I was sick.

  • Kiki Tiki

    I don’t agree with eliminating flax oil. Why is that necessary?It’s very difficult to eat and keep the proper omega 6 to omega 3 ratio. Flax oil, flax seed, chia seed all can help along with butter, ghee and grass fed meats if you can find them.

  • gameman

    I’ve been doing Atkins on and off for years and was wondering if genoa and hard salami is allowed on the Bulletproof diet as it is on Atkins. Also is grass fed meat absolutely necessary as it’s hard to find in my area and when it is it’s very high priced?
    Regards,
    Bill

  • http://xanview.com Roman Gaufman

    I always thought oats was a great source of low GI carbohydrates, I consume oats with my whey in a fruit and dark leafy greens smoothie every morning.

  • MarieMarie

    Hi!
    your thoughts about rice protein powder? I heard it can cause less inflammation than whey protein.
    Thanks guys.

  • karen p

    The 85% dark chocolate is killing my weight loss. How do I stop this?

  • JD

    Is it possible to do the bulletproof diet as a pseudo – vegetarian, ie. Without consuming any beef or poultry? (wild fresh seafood okay)

  • Moe

    What if i workout alot? I crossfit 3x a week and i am a long distance runner. Should i add more carbs and protein so im not malnourished? How can i get fuel into my system while running over 2 hours?

  • Beej

    So this “fasting” is done everyday? Can you drink more than one cup of coffee in the morning?

  • Ishi

    wow. i would like to disregard all the political, vegan whatever arguments I just came across when reading “How to begin BP..” We, as a collective society have lost our minds. Yoga is very good for me, I enjoy it, yet if the teacher lapses into some meta-spiritual yakety yak, I tune it out and focus on my practice, my breathing. Why does everything have to be a pedestal for everyones opinion? This crap is exhausting. People, if you disagree, then disagree and move along. Stop clogging up the airwaves with your ego.

  • Chaz

    Hi, I’m a little confused. I want to do the bulletproof diet but how do you get 50-70% of your calories from good fats by putting a couple of tablespoons of butter in coffee and a couple of spoons of MCT oil? What have I missed?

  • Karla mcKinlay

    For meat, as an AustralianI use Kangaroo. Shot in paddock, probably more humane than transport to slaughter house. No antibiotics, hormones and only grass fed. Slice thinly, stir fry in coconut oil, serve as you like but nice in salad, with extra virgin olive oil, lemon juice and Himalayan Sea Salt, plus some chilli or pepper to your taste.

  • KBG

    How many calories do you wnat to stick to per day. I know you shouldnt calorie count, but i need to have a rough idea for proportion size

  • roger wonderbut

    Does smoking work with this diet?

  • Seenatrun

    Please please please publish your recipe book!

  • NatCat

    I find that having only bulletproof coffee with butter and brain octane oil in the morning has a tendency to give me a headache, upset my stomach or even make me light headed (one day I even started seeing spots-which stopped after I ate something). I’ve always been sensitive to the caffeine in coffee, which may be the problem (or part of it). However, I notice that if I eat something more grain or starch based with the (weak) coffee I don’t have these problems (eggs sometimes help, but I have a slight sensitivity to eggs so don’t want to do that everyday.) I was wondering if having some carbs in the morning is good or if there is a better solution that is more bulletproof.

  • Michael S. Verruto

    One thing I need more clarity on is “serving” which I personally HATE!!! And worse yet you say on the one-pager (which I LOVE) that the “servings are based on USDA definition” HAHAHAHA Try finding any of THAT on their website or anywhere else!!! Can you give us some better guide? On bottle of olives says a serving is 2 olives – another 6 ?!?!?!?!!?

  • Michael S. Verruto

    Oh yeah, and what about seeds? I love Pumpkin seeds and sunflower seeds….where and how do they fit in ( and I hope they do hahahaahah because I LOVE them too)

  • Eve

    I’ve been eating this diet for 4 weeks now. I probably did it 99% and there was a day or two where I “sinned” a bit, but not much. It was as if a veil was lifted from my brain after 2,3 days. I only got one issue: I got a lot of weight around my abdomen, I am very active, hike (with teenagers for a job), ride daily, exercise and I cannot loose this weight.

  • Ileen Carston

    Hi
    I have just purchased your coffee with the MCT oil kit a week ago and i love it, I have really changed my diet and the amazing thing is that my food cravings are completely gone. And so much more but before i go on and rave about this stuff i had a couple questions that needed clarifying. First question is that i realized since starting this diet is that my body is extremely sensitive to wheat of any kind. Yes i broke down to my neighbors amazing fresh cookies today. if you ever tried one you would know why. Anyways after i had just one cookie i came home and felt so sluggish that i passed out. Is this going to be a normal side effect that i am going to have to wheat as long as I am on the bulletproof diet? Is there something in the coffee with the MCT oil combination that helps your body register what is good fat and whats bad? Because i was a sugarholic up in till a week ago now i have no use for the stuff. Why is that? I was also wondering about rice and the other kinds of cereal gains, which ones are we allowed to eat and which ones are taboo? I really don’t want to make another mistake after today. That’s all for now. Thank you Bulletproof you changed my life.

  • Dana

    If you can’t find grass-fed meat, choose the leanest cuts of grain-fed meat possible. If you can find grass-fed meat – choose the fattiest cuts possible.
    Why??

    • Mark Whitelaw

      Grass fed meats have lots of Omega-3, as opportunity to the high saturated fat content of corn/grain fed meats.

  • Precious

    This whole eating healthy thing got my head spinning ! I mean we mind is well eat leaves and tree bark its like nothing is safe to eat. Even the things I ” Thought” were healthy are not its really starting to annoy me. Another thing is it seem like everything that is “good” for you is bland and not worthy for my taste buds I guess I have to train my taste buds to healthier things but it makes me want to gag just thinking about it . I want to eat clean but sometimes its to much it just so much you have to look out for and its like wtf!

  • Jacques

    what is the logic behind eliminating legumes like beans/lentils? also, what is the best way to cook vegetables? if steamed, is there a recommended product to do that with?

  • KeithB1980

    Is it ok to eat white rice during feeding time?

  • jean paul

    Has anyone tried a gut antibiotic called Rifaxamin? My gut is a disaster presently and even a low FODMAP diet is not working due to rashes and extreme bloating. I was told that a poor gut balance could be the reason and that this drug may help? Any thoughts?

  • Cath Vdh

    could anyone speak to if eating uncooked kale is still beneficial vs cooked kale?

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  • Sarita

    Day 4 of the bulletproof intermittent diet for me. I feel like I have throughly read your site but haven’t found the answer about exactly when to eat carbs during “feed” time. It looks like on the diet map to only eat them at night, so should I eat some right before 8pm? Or is one serving ok at any time throughout feeding time. Also I never saw an answer about quinoa and buckwheat. Please write back soon, i’m really really hungry. Lol

    Ps I found grass fed yogurt at Whole foods for $1.19 each, is that considered in the green zone?

  • kaaalee

    I have been eliminating gluten and processed food from my diet slowly over the past month (I’m pretty healthy and work out regularly) . I have been vegetarian in the past, and have read a lot about meat in our diets, especially red meat. Isn’t it harder on our digestive systems to process ( a week to go through our digestive system) and isn’t it an inflammatory? I’m confused why this way of eating is healthier. There is a lot of information out there and I’m just weighing which one is right for me. Thanks!

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A Non-Bulletproof View on Artificial Sweeteners with James Krieger – Podcast #15

James Krieger is a nutrition expert and the founder of Weightology, LLC, a weekly publication and consulting service based on...

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