Hope these notes are of use to some people, but I'm writing this mostly for myself. I'm not Dave, so if you want to play along, just chime in, I'll update this (what I can +/- verify from Dave).
Disclaimer of sorts: These are distilled notes from what only Dave has published (multiple places). I did my best to not taint them with my ideas or other sources. I believe this is a pretty accurate summary of BP.
My supplement & nootropics notes: http://forum.bulletp...pplement-guide/
Diet in a nutshell:
1. High Fat, mid protein, low-to-mid carbs, cyclic ketogenic diet with carb refeeds
2. VS Paleo: strict paleo + low toxin emphasis + proper food prep + no fermented foods + supplementation.
- Calories roughly: 50-80 fat/10-30 protein/5-30 carbs.
- Full food choices - http://www.bulletpro...lletproof-diet/
- Carb refeed (not optional) - 100-150g of carbs every 3-7 days. Evening preferred. Safes sources - yams/sweet potatoes/white rice. White potatoes discouraged.
- Shopping list: subscribe to the blog, you'll get a PDF. It is EXCELLENT.
- QUALITY and TOXIN-FREE food is the name of the game.
- Diet eliminates known bad/questionable foods, includes good foods, and leaves the rest for you to test (or not).
- There is no 100% BP diet, it's a scale. Make better choices.
- Long ketosis is not particularly desired. This is a cyclic diet!
Base Diet: no timing suggestions, any amount of meals you want.
Diet Variation #1: "Intermittent Fasting"
- 6 hour feeding window, suggested 2pm-8pm. Fasting should be at least 12 hours, otherwise it's not really fasting.
- Morning includes BP coffee with butter/MCT. If you are going for some crazy body comp goal, then you should skip this.
Diet Variation #2: Rapid Fast Loss Protocol (cyclic fasting + heavy supplements) - http://www.bulletpro...-loss-protocol/
The Do-Not-Eat eat list:
Sugar, gluten, grains, grain oils, veggie oils, flax-seed/peanut/walnut oils, legumes, processed food, synthetic additives/colorings.
- Typical meal: grass-fed meat and vegetables (shocker!).
- Fish: cold smoked sockeye salmon, fresh fish.
- Steamed veggies, avocado, all kinds of veggies (see graphs).
- Oils: Grass-Fed Butter, MCT oil, Coconut Oil, EVOO.
- Meat: grass fed beef, grass fed lamb.
- Typical breakfast: BP coffee.
- If you are an athlete you need more carbs: carrots, squash, sweet potatoes, yams, white rice, maybe buckwheat sometimes.
General Diet Related Notes:
- Get clean first (go strict), then try risque stuff if you want.
- Choose less toxic foods, cook it less (the primary difference from Paleo).
- Extremely denatured protein (meaning overcooked) is inflammatory.
- You generally need to eat a little bit more than you think you do (calorie wise). Don't eat till you are stuffed, but eat enough.
- If you remove all the negative things, you are able to get some lenience in some other area (say, sleep less, cope with stress better, etc).
- If someone is getting fat but is doing the whole paleo shtick, then food quality and toxins are usually at fault.
- Product by itself might not be a problem, in a lot of the cases it's an issue of quality and toxins that come with it.
- Love handles, spare tire, puffiness - usually an indication of inflammation. Skin problems and joint pain, same.
- If you feel poorly for no reason at all, it's most likely due to something you ate.
- Food evaluation hierarchy: macros -> toxins -> micros. Don't take a food just because it has some microelement you want, evaluate it as a whole! I.E. Taking brazillian nuts for selenium is hardly ideal - most are moldy!
- Generally: Meat - grass-fed or wild; Seafood - wild caught; Fruits/veggies - organic (optional if you can afford it).
- Butter: Grass-Fed only.
- Oil: saturated fat is good, minimize PUFAs (avoid all omega 6 - no downside). Olive oil fine, just dont' heat it.
- Meat: grass-finished! Grass-fed, grain-finished is not good enough. If you can't find grass-fed meats, get the leanest cuts possible and go for eggs. If you can get grass fed - fattiest cuts possible.
- Spices: prefer herbs, avoid powdered. Old spices is a *major* toxin source. Do not stockpile! Do not keep in warm and humid place!
- Fish: "Fresh fish" is only fresh if it was caught in the last 24h. Store defrozen fish usually has a lot of histamine. If you have immune/gut issues, not a good idea. Ideally - buy frozen. Farmed fish is bad.
- Dairy: full fat, raw, whole dairy from grass-fed cows is OK for most people. But NOT grain fed. Raw = unpasteurized.
- Fruit: don't eat if trying to lose weight. Ideal - low sugar versions. You can ditch them altogether.
- Fermented food is unreliable (cultures differ between batches). The bacteria is vastly different than it was 100 years due to widespread roundup/pesticide/etc use (they mutated).
- Nuts: most are moldy. Best to get them in shells and in season when they are fresh or avoid altogether.
- Getting grass fed meat, and grass fed butter is significantly more important than getting organic veggies.
- Salt. Use it! Low-salt = unhealthy. Himalayan pink salt.
- Rendered animal fat is not ideal. Mycotoxin risk and overheating (unless you do it yourself, probably).
- Don't buy dried, canned, preserved food.
- Chicken: generally don't eat. If you must - lean parts only.
- Organic doesn't mean grass fed.
1) Eliminate sugar (incl. juices, sports drinks, etc).
2) Replace sugar sources with healthy fats and grass-fed butter.
3) Eliminate 100% of gluten.
4) Remove bad oils and omega 6 sources.
5) Eliminate all synthetic additives, colorings and flavorings (inc. aspartame, MSG, dyes).
6) Eat tons of grass fed meat.
7) Eliminate legumes.
8) Eliminate all homogenized, pasteurized, processed dairy.
9) Switch all meat to grass-fed, fish to wild, eggs to pastured.
10) Switch all veggies/fruit to organic.
11) Cook correctly.
12) Minimize fruit, drop sugary fruits.
13) Add correct spices, eliminate bad ones.
Other Fine Details (assorted):
- Nightshades (potatoes, tomatoes, eggplant) - not recommended. Test them.
- Travelling: paleo pemmican, high-cacao chocolate.
- Chocolate: healthy if 85%+ cacao and high quality. Recommended brand - Lindt 90%.
- Black pepper not recommended. Mycotoxins. Alternative: cayenne pepper from VITAMIN AISLE! Open the pill and use it (crazy!). At a minimum buy whole and grind at home.
- Kale should be lightly steamed/heated.
- Garlic/Onion not recommended. Toxic to the brain, apparently lowers brain function. You CAN use garlic as medicine (short term).
- Cold smoked > hot smoked. Hot smoked is problematic.
- Fermented coconut oil bad. Get extra virgin or expeller pressed.
- Eggs: don't eat omega 3 eggs.
- Start MCT slow if you get problems. Body will adjust.
- Muscle growth: whey protein (concentrate). Ideally grass-fed.
- Don't eat out.
- Even grass fed steaks might not be that great (what is it cooked in, sauces, additives?).
- High end meat (grass fed) -> wild fish -> farmed salmon.
- If you are OK with being anal: request to be cooked with only salt in butter + vegetables (not sautÃ©ed). Plus rice if you want carbs.
- Safest options: sushi (don't dip in soy if you can - moldy), poached eggs, white rice.
- Activated charcoal if you end up cheating.
- Chlorella to counteract mercury if eating fish.
- Typical coffee is contaminated with mold, avoid! Get highest quality possible. Clean coffee won't make you jittery.
- Ideally, you want wet processed, Central American coffee, not a blend.
- 2+ tbs grass-fed butter. Or ghee if you can't do dairy.
- 1-2 tbs of MCT oil. Coconut oil is NOT an adequate substitute, unless you do 10 tbls...
- 500 ml coffee. Can be done with tea (be aware of quality there as well).
- If MCT is a problem, take Betane HCL for stomach acid and start with lower doses. Adjustment problem.
- Optional: sweeteners
- Skip if you are trying to get super lean (like ripped and beyond).
- Personal note: the amount of fat should probably be scaled to how active you are.
- Click here for my full supplements guide for dosages, brands, stacks.
- Don't take a multivitamin.
- Mix up the supplements you take each day. Skip some days, randomize. Particularly relevant for antioxidants.
- Taking foods that are "high in X" to get X - make sure you check the dosage. In most cases it's better to just get the most absorbable pill form.
- If you are going to play with testosterone/steroids - don't be stupid, make sure you know wtf you are doing.
- "Green" supplement blends are generally a waste of money.
- See my supplements guide for more details.
- Eating fish - like farmed salmon or high mercury fish (like tuna) - use chlorella to absorb mercury.
- High heat/open flame = toxin formation.
- Ideal: low heat, short duration with liquid -> less inflammation.
- Use salt.
- Cook food gently, if at all. Do not microwave or deep-fry.
- Cook food the minimum amount to make it palatable and safe. Browning/charring = too much.
- Flavorwave to replace your microwave.
- Steamed veggies -> blend some for sauce.
- Pans: ceramics, porcelain, pyrex. No teflon.
- Don't cook with animal fats. Cook with coconut oil or butter. Add animal fats at the end for taste if you want.
- Check for mold in house/remove.
- Avoid air fresheners.
- New plastic purchases should be left to air out before use.
- Throw out your plastic Tupperware and get GLASS containers.
- Buying water - mineral water that is in GLASS. Yes, expensive.
- Filtering water - reverse osmosis.
Stress, EEG, quantifying:
- Emwave2 training for learning how to manage stress. ~$200. 10-20 min/day for ~30 days and you will learn how to turn off fight/flight response on demand. It's a tool to help learn a skill. Desktop version preferred.
- Brainwave entrainement - old and outdated. CES much more efficient.
- CES > tDCS (hard to administer yourself).
- Biohacking: http://www.quantified-mind.com <- start tracking your cognitive performance against various parameters.
- Zeo: same as quantified mind, but for sleep.
- To test if you tolerate food X: go a week with ZERO traces of that food, and then eat that food and nothing else. Dosage would be something like 3 potatoes if you tested that.
- Get a hormone panel done. Then later in life use hormone therapy to get back to those levels. Otherwise you don't know how much, what you need, etc.
- If you are <30, fix diet first and get full bloodwork done ASAP (hormone panel particularly).
- Your environment directly impacts which genes get expressed.
- Check Better baby book.
- This diet is pretty anti-aging!
- High intensity long term cardio is very unhealthy.
- "Exercise is a waste of life."
- High intensity weight training.
- The more you exercise, the more carbs you need. Athletes in particular.
- Vibrating panels. Very time efficient, but expensive equipment $1500 or so.
- Check "Body by Science" for how to do efficient sub 30 min exercising/week.
- Distilled spirits > dry white wine, champagne > red wine, beer (worst).
- The more distilled, the better. The goal is to filter everything out.
- (primary) Take 600mg N-Acetyl Cysteine & 1g Vit C with each drink.
- Extra: 100mg B1 & 250mg ALA at the beginning and the end of the night
- Beer/wine: activated charcoal with each drink, or x4 at the end of the night.
- Red wine almost always has mycotoxins. Health benefits overrated (marketing) due to insignificant dose and all the other crap that's in it.
- "If you want an unfair advantage in life, supplements can help."
- See my supplements & nootropics guide for more info. Has tons of resources for you to start with.
- On a budget: start with MCT & Aniracetam (+choline - check yourself if you need it).
- Get Zeo ~$150. Use it to measure diet/lifestyle impact on sleep.
- Should get your diet straight first before trying to reduce it.
- Athletics and sleep hacking don't mix. You need deep sleep to recover.
- Pzizz for falling asleep/naps.
- Vitamin D in the morning, and Mag, Collagen in the evening will help sleep.
- Don't drink coffee past 2PM (~10-ish hours before sleep).
- If you can't fall asleep on ketosis days - try 1 tbsp of honey + MCT + collagen before bed.
- Lighting: wear blue blocker glasses with orange tint if exposed to bright light at night.
- Use F.lux on your computer. Makes the screen orange'ish in the evening.
- Use Amber light LED bulbs at house in the evening.
Blood test panels minimums:
- Vitamin D
- Lipid Panel (Total, HDL, LDL, etc.)
- Thyroid Panel
- Iron Panel
- Cortisol & Testosterone
Maximizing brain performance for studying:
- Max sleep.
- Aniracetam + choline (or not, test yourself).
- (opt) Modafinil - may interfere with sleep. Expensive.
- Emwave daily to keep stress under control 15m.
- B6, B12.
- IF version of the diet.
- Raw eggs yolks, as many as you can (5+, 10+) - or the bulletproof ice-cream.
- Factory farmed eggs - OK if you can't get pastured.
- In general: buy in bulk, freeze.
- Buy half a cow/lamb and freeze. Lots of options, google.
- Eat lots of eggs.
- Not everything needs to be organic: http://www.bulletpro...budget-version/
- Buy 'lesser cuts' of meat or ground (but only grass fed!). If you get grain fed - you must get the leanest cuts possible.
- Intermittent fasting helps in a way that you essentially eat one meal less.
- If you must, cut your veggies first, but get the best meat you can. Butter and meat is critical.
- See more here: http://www.bulletpro...ting-and-paleo/
- Pregnancy - check his new book, need more carbs, generally the same.
Other assorted notes:
- Vegan diet and maximal performance just isn't possible. Nor longevity.
- "You can actually grow brain cells" (no ref. mentioned).
- Skin conditions are almost always linked to immune system and gut problems.
- Lactose intolerance is a minor problem. Just get lactase (lactaid and so on).
- Vision hacking: 'Yoga for your eyes' Meier. Lasik not recommended.
- You do not burn "calories" - you burn "nutrients."
- If you try to ignore feelings, you will not be a high performance person. It's a part of you.
- Vitamin D3 > flu shots. No reason to take the shots.
- Building mental/physical/emotional resilience is at the core of all this.
- Your environment directly influences how your genes express themselves. This means that EVERYTHING in your life is a factor for how you feel/perform/look.
- "More people have brain inflammation than [they] know it." D.A.
Forum and External Links of Interest:
- Cholesterol - good or bad? - Peter Attia, ext.
First, I searched for other threads on this topic and couldn't find any, so apologies if I missed something obvious.
over the last year I've accumulated a lot of points on this site so I began to explore how to redeem them. Wow, after doing so I'm terribly disappointed in this site and Dave Asprey. Why?
First, you can't just use your points. You gotta jump through social media hoops to move up to different levels in their rewards system, which starts at Rising and ends at Expert. But their system isn't smart enough to understand when you've left product reviews, or liked them on facebook or followed them on twitter. Their customer support folks are helpful with adding these things to your account, but then to move to higher levels you have to use referral codes to invite people to buy from the site. Basically they are turning their rewards system into a kind of network marketing scheme. I think that sucks.
But here's where it gets better. I was finally designed as "rising" so I looked to see what I can buy with my points. Answer: not a single product. They have some lame informational products (2 to be precise) that are available for purchase. So they've crafted the program that it won't cost them anything to let you redeem points. They just give you access to pre-recorded digital media. How generous of them.
But wait, there's more! I asked what is available for purchase at the highest level of the program that is not available at the Rising level. Is it even worth it to go through all this hassle? Here's what the rep emailed back:
"the product selections do not open up as the account moves up the tier ranks - They are the same for Rising as for the Expert level. "
are you freaking kidding me? So why in the hell would anyone go to the trouble of doing the required tasks to get to Expert if they can't use their points for anything other than what's available at Rising, which is basically not a damn thing?
This is without a doubt the lamest, dumbest, most ill-conceived and insulting customer 'rewards' program I've ever witnessed. It makes the airlines with their blackout dates look incredibly generous. I can't believe someone thought this made sense, and I'm profoundly disappointed in Asprey for approving it. I've long had the belief that I would shop here when I could to support Asprey's work, but this is so stupid and insulting that I'm going to adopt the opposite perspective. I'll only buy here if I can't find viable alternatives elsewhere. Way to go guys, if your goal of this rewards program was to create something that is the definition of insipid, and to alienate loyal customers, you squarely hit the mark. Congratulations.
Here's my summary and notes on supplements and nootropics. If you want full overview of science go to http://www.examine.com for each of the suggested nutrient or just google to your heart's content.
Sources: this blog, podcasts, this forum.
DISCLAIMER: not my recommendations, these are just notes. I am not a doc, so consult with yours first.
BP STACKS AND PROTOCOLS
Budget: D3 (drops), Magnesium, Iodine + Selenium.
Minimum recommended: D3, Magnesium + Potassium, Iodine + Selenium, DHA/EPA, K2, Vit C, Vit A, Copper, B12 + Folinic Acid.
Level 2 (other clear suggestions): Calcium-D-Glucarate, Collagen, Lipoceutical Glutathione, L-Glutamine.
Other: PQQ, Adaptogenic herbs, B1, B6, Idebenone, Mag Threonate, Calcium-AEP, DAO, Lipase.
Nutraceuticals (support, natural): ALCAR, DHA/EPA, Caffeine, L-Glutamine.
Core nootropics: Aniracetam (Â±choline), Creatine.
Nootropics, hardcore: modafinil (Provigil).
Injuries: BCAA (5g/d), L-Glutamine (40g/d for 2 weeks), Collagen. Extra: boron, phosophorous, silica.
Cold, infections that kind of thing: Vit-C, Activated charcoal, Vit D.
Liver support, fat digestion: N-Acetyl-Cysteine, Vit C, Lipoceutical Glutathione, Betane HCL.
Rapid fast loss: http://www.bulletpro...-loss-protocol/
Healing gut: L-Glutamine 8x10g for 5 days, then 10g 3 days out of 7; probiotics.
Mobility: Hydrolized collagen, Serrapeptase.
Detox: Lipoceutical Glutathione, Activated charcoal, Calcium-D-Glucarate, N-Acetyl-Cysteine.
Cortisol/Adrenal issues: L-Glycine, Adaptogenic herbs.
Drinking night: NAC (time release) every few drinks, Activated Charcoal with each drink.
What I take (as of late 2014) I have since toned down my supplement routine.
* Most days I make effort to take CILTEP, Mag, D3 (not in summer), K2, potato starch.
* I then take these somewhat randomly: Se+I, PQQ, C, fish oil, Thorne's multi, zinc when exercsing.
My shoppe of choice is iHerb.
iHerb COUPON: FOG475 - $10 off for you, I get some % for supplements - I'd appreciate it if you find my efforts useful.
Regardless if you use my code or not, iHerb is a great place to get your stuff, even if you are in EU (ends up cheaper even after VAT - not to mention you can't even find most of the stuff in EU shops..). Amazon is another choice.
D3 ($1/mo), Iodine (x1, $3/mo), Vitamin K2 (x1, $7/mo).
Alternative: Iodine, D3, K2 - x1.5, morning - $15/mo.
B12 + Folinic Acid - x1+1, $10/mo.
Alternative: B-Complex + lower dose B12 - x1+1, $10/mo.
Selenium - x1, $3/mo.
Vitamin A - x1, $1/mo.
Zinc + Copper. x1, $3/mo; NB: don't take if you eat liver (too much copper)!
Vitamin C - x1-2, $2-4/mo.
Krill Oil or fish oil. Dose up to you, but $20-ish.
Magnesium: Blends: Ultra-Mag (x3, $8! - note: hard to swallow); Citrate - Natural Calm (7.5g, $10/mo), Malate (x5, $9/mo), Glycinate (x6, $14/mo).
! MULTIVITAMIN OPTIONS (still lacking in D3, Mag, and K2), all by Thorne Research:
for women - Basic Nutrients IV (incl. copper & iron);
no copper/iron - Basic Nutrients III - probably best value if you add copper and other extras.
w/copper - Extra Nutrients.
Creatine - 5g/day - $3/mo.
Aniracetam x1-2 - $25-$50.
ALCAR x2, morning - $15/mo.
R-Alpha Lipoic Acid x1, morning. $18/mo. Don't forget to cycle.
N-Acetyl-Cystine - x1, $3/mo. Don't forget to cycle.
Calcium D-Glucarate - $35+/mo.
Serrapeptase - x1, night on empty, $10/mo.
Collagen - x1, night, $22/mo.
Vitamin C in bulk.
CILTEP - $60/mo, Upgraded Self brand. You can also DIY this for $15-20/mo (will require splitting pills and capping yourself).
PQQ+CoQ10 - Upgraded Self brand, $60+/mo.
Other links: Zinc (30mg), L-Glutamine (powder), Lipoceutical Glutathione, Whey, Ubiquinol, Potassium.
MONEY SAVING PROTIP:
Buy powdered supplements and cap yourself. Ends up ~half the price. Try here: PureBulk (lots of stuff), BulkPowders (UK), IronScience (UK). You'll need to get a "capping" machine. Cheap as well. Check different size capsules. 0 - 3-400mg. 00 is approx 0.6-0.7g, 000 is 1.1-1.2g. The process is very simple and easy. Takes 10-15 mins per 50 caps. Do not overdo this or you'll hate me
- A case AGAINST: imbalance of nutrients, low quality, can contain toxic forms of certain, imbalanced in the context of your diet, most amounts are too tiny to be meaningful.
- One pill a day - it's IMPOSSIBLE to put everything in one pill. Some nutrients are big molecules, and as such Magnesium. Some things you get plenty of already, so you end up getting too much.
- If you must do a multi, make sure it's packaged in 6-7+ pills per day, not the one pill variety.
Primary function: maintaining calcium/phosphorous levels, mineralization of bone, massive role in immune system.
Why: almost everyone is deficient, we don't see sun enough.
Form: D3 only.
Dose: 1000 IU per 25lb of body weight. In the morning. 1500kIU/25lb if brown skinned.
Notes: GET TESTED (!). Aim for 50-80 ng/mL. Adjust intake based on results.
Suggested brand: Purity Products, Life Extension.
Budget option: D3 drops (in oil) - dirt cheap.
Role: essential dietary mineral, heart, brain, neuronal health. Participates pretty much everywhere.
Why: second most deficient after Vit D.
Forms: Citrate, malate, glycinate, threonate, or orotate.
Dose: 600-800 (elemental) mg/day before bedtime.
Brands: Natural Calm, VRP (simpler).
Note: read the label of your supp. Elemental magnesium is usually sub-30% of the stuff you are taking - make sure you get enough.
Primary role: maintain bone mineralization.
Why: you didn't eat your butter and grass fed meat when you were small. Hard to get from food in good doses. Apparently amazing for teeth/gum health. "Activator X" from WAP studies.
Forms: MK-4 & MK-7.
Dose: 2000mcg/d total with 100mcg from MK-7. Take ideally with D.
Brand: Life Extension.
Role: antioxidant, co-enzyme for collagen, and lots of other functions.
Why: widely used antioxidant, needs a constant supply.
Forms: Ascorbic acid crystals, or time release formulas.
Brand: Solaray. Now Foods.
Cycle: YES, skip some days, take more/less sometimes, randomize.
Probably a good idea: take with collagen.
Role: electrolyte, proper nerve signaling, heart & muscle functioning.
Why: magnesium is absorbed better with it. Same with potassium. Synergistic.
Dosage: 200-400mg, take with Mg.
Note: actually common in foods BP limits (bananas, milk, potatoes, for example).
Note #2: somewhat impractical... each cap is max 99mg (regulations). Probably not critical.
Role: necessary for thyroid hormones.
Why: common deficiency, unless you eat seaweed and sea fish regularly.
Forms: Kelp Powder or Potassium Iodide capsules.
Brands: NOW Foods Kelp Powder (dirt cheap); Pure Encapsulations potassium iodide; budget - Lugol's Iodine.
Dose: 1mg/day, anytime.
Good idea: don't take without Selenium; it might be detrimental otherwise.
Role: vision, new cell formation, gene transcription, skin.
Why: essential to supplement if you don't eat organ meats (you should). Plants have beta-carotene, it is poorly converted in humans.
Dose: 10-15kIU/day, anytime.
Form: retinol (palmitate).
Brand: Green Fermented Cod Liver Oil (Arctic Mint flavor); cheap in pill form.
Role: to reduces damage of oxidation and toxins, helps other antioxidants.
Why: soil sources inconsistent, must take if taking iodine.
Form: Se Methyl Selenocysteine or Selenomethionine
Dose: 200mcg, anytime. Don't overdose (!) - it is toxic at high doses.
Brand: Life Extension.
Good idea: don't take without Iodine; it might be detrimental otherwise.
Role: part of various enzymes, necessary for collagen, melanin (skin/hair quality).
Why: you are not eating your liver (you should), a zinc balance issue for those who sup. with Zn.
Dose: 1mg/day. Don't take if you eat liver regularly.
Brand: Life Extension.
NB: Don't take if you eat nuts or liver regularly. 4 oz (~100 g) liver = ~14mg of copper.
DHA/EPA (Omega 3)
Role: essential fatty acid, brain function, cell membranes.
Why: you eat too much n-6 with a wrong balance.
Form: krill oil, if price is a concern, fish oil.
Dose: 1g/day of krill oil. 1g of actual EPA/DHA if you don't get grass fed meat (3g of krill oil?).
Personal note: 2/3 krill oil = 1 fish oil.
Brand: Jarrow for both. Budget option - liquid fish oil.
B12 + Folinic Acid (B9)
Roles: B12 - necessary for DNA functions, red blood cell and neurotransmitter production, works with folinic acid.
Why: B12 - common deficiency, needs folinic acid to be safe and absorbed/used well.
Dose: 5mg B12 as (Methylcobalamin or Hydroxycobalamin).
Dose: 800mcg B9 folinic acid (5-MTHF) - NOT FOLIC ACID.
Personal note (not D.A.): these seem excessive. A good B-complex seems like a better idea overall - I don't understand the rationale behind these dosages.
Primary function: becomes an essential amino acid if sick or injured, gut bacteria food, stomach lining.
Nootropic-esque: helps improve seratonin and GABA levels = less anxiety, more willpower kind of gig.
Other: reported to reduce sugar cravings/hunger.
Dosage: up to 40g/d for a few weeks if sick; even up to 80g for regular health issues; Take on empty stomach. 10-20g x3/week for maintenance.
Brand: Now Foods, lots of other brands, available in bulk as well.
Alternative: whey protein in as much as 1.5g per 10g of whey protein. So, if you take in 50g of whey post exercise 3 times a week, probably not necessary.
Protocol: if you have gut issues, do 80g a day (10g spaced every 2h) for 7 days. Original source - Poliquin.
What: main building block of connective tissue.
Why: you'll be more flexible, move better, lowers injury risk.
Form: Hydrolyzed Collagen Peptides.
Dose: 1-2 tablespoons/day in evening.
Brand: Dave's Upgraded Self.
Personal note: Alternative: Neocells/Dr's Best collagen. Probably less effective but much cheaper.
Other notes: more effective than glucosamine chondroitin & MSM.
Why: fights strokes, thins blood, reduces visible scars, helps flexibility, dissolves internal scar tissue (!).
Dosage: 3 standard size caps (that's probably 1.2k IU)
Brand: Source Naturals, Dr's Best.
Other notes: for visible scars "you need a lot of it".
Side effects: do note some people experience dry eyes, less mucous that kind of thing when taking it.
Function: It binds toxins, vitamins, minerals as well as pharmaceuticals.
Form: acid washed coconut charcoal extra fine.
Brand: Source Naturals.
As a detox protocal: 2-10 caps (500mg each) 2-3 times a day.
Take 2h AWAY from other supplements or drugs. If used to counteract bad food: take within 1 hours after eating.
Personal note: other forms are probably fine too; non-toxic.
Protocol: not sure, couldn't find a good one.
What: primary detoxifier in the body (produced in body), recycles antioxidants, important for immune and brain function. More info.
Why: toxin rich diet and environment overstresses the natural production; anti-aging in a way.
Form: Lipoceutical Glutathione, Brand: Upgraded Self.
Alternative #1: Cold-Processed Whey concentrate (cheapest). Proven to work, not as effective.
Alternative #2: N-Acetyl-Cysteine + ALA. Building blocks. Can also be bought as L-Glutathione.
N-Acetyl Cysteine ("NAC")
What: antioxidant, amino acid.
Why: for glutathione production (precursor), direct anti-toxin, even some nootropic value.
Brand: NOW Foods, many others.
Alternative: comes in whey in as much as 800mg per 10g of whey protein.
Note: don't take if you eat whey regularly.
NB: antioxidant, cycle.
Protocol: if drinking, a time release cap might be a great idea.
Brand: Now Foods; Aztec Secret Indian Healing Clay (Amazon)
What: natural compound produced in low amounts as a detoxifier
Why: cancer prevention, liver detox, excess estrogen, decreases LDL
More info: http://www.bulletpro...um-d-glucarate/
Dose: 500-1000mg for detox, anytime.
Dave takes 4x500mg as maintenance.
Dose: 25g for anti-mercury w/ fish.
Note: make sure you get a clean variety. Avoid grown in Japan.
Good Brand: Sun Chlorella, but expensive.
Please do your research before you go balls deep into this part. Unlike supplements, the information is limited, so just do your research so you know what you are doing!
A good idea is to TEST your "stacks" by doing some attention and cognitive tests such as www.quantified-mind.com or Dual-N-Back.
For your convenience here are some information sources for you to get you started:
http://www.gwern.net/Nootropics (start here)
Dave's suggestion - read Steve Fowkes "Smart Drugs & Nutrients II" (sort of dated by now).
What: part of acetylcholine (neurotransmitter) cycle, mitochondrial health and bioenergetic support. Necessary to put fat/carbs into mitochondria.
Nootropic value: alertness+, mitochondria health+, neuronal support, acetylcholine levels+.
Dosage: 500-2g of ALCAR. Usually recommended with Alpha Lipoic Acid (200-300 mg of R-ALA). Do not exceed 2g. Morning.
Brand: Jarrow, also available as powder.
Note: The older you are the more valuable this is (as with CoQ10).
Note: May help regulate cortisol levels (!).
Note: May be used instead of extra choline (it participates in ACh synthesis).
Role: antioxidant; helps raise liver Glutathione.
Why: (in context of taking with ALCAR) - reduces mitochondrial oxidation where ALCAR increases activity of them (apparently only in high dosages, reason to believe it's not an issue up to 2g at all). They are related molecules.
According to R.Wolf: "helps improve dopamine signaling".
Dosage: 200-300mg, with ALCAR.
Source for this: Examine.com, Robb Wolf.
Cycle: yes, antioxidant.
What: stored form of energy (ATP) that is fast to release.
Why: helps cells work better under high intensity, makes you a bit smarter, improves endurance.
Dosage: 3-5g/day. Loading and cycling not necessary.
Summary: safe, cheap, effective.
NB: might cause some water weight gain. Harmless.
NB 2: if you have a male balding pattern (genetic), then taking creatine may speed up hair loss. Anecdotal reports abound that it speeds up balding (not really supported by studies, though). Not a problem at all if you don't have MBP - it's a very safe and effective supplement.
What: coconut oil extract, about 15-20% of it.
Why: rapidly absorbed, produces significantly more ketones than coconut oil.
Brand: Upgraded Self.
Dosage: use it as oil in food/BP coffee.
Note: you might need to build up to it - nausea/diarrhea likely if you take too much in the beginning. Adjustment problem.
Piracetam - oldest and most studied. Cheap.
Aniracetam. From upgraded self. Stronger than piracetam, fat soluble so take with fat. Typical dose - 600-700mg twice per day (morning and mid). Effects - improved focus.
2/3 of people need choline support (Alpha-GPC, CDP-Choline, Choline Bitartrate) - common symptom for lack of it - 'brain fog.' Dosage will be individual. Test by taking something like Alpha-GPC and if you get weird all of sudden (like jaw tension and similar) -> you are choline dominant.
Effect: subtle. Different forms have different effects (some helps with focus, some - creativity).
Dave: "you feel it when you stop taking it."
Full description: http://www.bulletpro...nil-deficiency/
Dave: "I believe it's as safe as caffeine." (paraphrased)
http://www.bulletpro...finil-provigil/ & http://www.bulletpro...mment-589678294
How to get it: prescription.
Safety note: if you get a rash from it, stop immediately and see a doc ASAP.
Newer form - Nuvigil (armodafinil). Not necessarily better - try both.
Other mentions: Huperzine A, Hydergine.
OTHER ASSORTED MICRO-NOTES
B3 (niacin). Life extensions. Likely not needed.
CoQ10. Ubiquinol form. Useful for old people. If young & eat rare meat, probably pointless. Expensive. Must supplement if on statins.
Thorne - good brand, but expensive.