Bulletproof Notes & Cheat Sheet

13

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  • Jason MillerJason Miller Mother nature isn't stupid mod


    Why don't you want to eat omega 3 eggs?




     


     


    http://forum.bulletproofexec.com/index.php?/topic/2696-omega-3-eggs/

    My Crossfit auto template programming here, body composition coaching through Eat to Perform here,
  • romansbromansb BulletResistant

    - If you can't fall asleep on ketosis days - try 1 tbsp of honey + MCT + collagen before bed.


     


    Believe the recommendation is actually 1 tbsp of (raw) honey + MCT OR type 1 & 3 hydrolyzed collagen.


     


    Wonderful post! Aggregating information is a beautiful thing.


    Where I post my research:
    buildingabetterhuman.com


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  • This is lush!!! Thanks!! 


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  • Thank you suncatcher for putting all of this in one place....GREAT idea.  I started doing Atkins about 3 wks ago, then found this site & decided to give it a try.  I've been using BPC & IF for about a week  with no further weight loss.  I feel wonderful, no hunger, no cravings or interest in eating "junk food",  feel mentally sharp, and have lots more energy than I have in years.  Although I am feeling great, discouraged that no more weight loss has happened.  I did eat a sweet potato one night - it tasted amazing since I had been essentially carb free for 3 wks!!.  Do I need to come completely out of ketosis after eating sweet potato?  Maybe I didn't eat enough to reset leptin levels?  I have only taken magnesium as a supplement which I have taken for some time now due to having migraines.  Do I really need to take any other supplements considering I am feeling so great?  What about turnip?  I have seen no mention of it anywhere and I love it!!  I am quite overweight, have about 50 lbs more to lose, but a little nervous about trying RFLP.  Any suggestions would be greatly appreciated!!


  • Thanks this is Epic and gets a new person "Rocking it Bulletproof" like a master instantly. 


  • Hello,


     


    I am a newbie here, former raw vegan then raw omnivore, then intermittent fasting sans fats (Dr. Mercola).  I have been drinking the bp coffee and eating from the green side of things for almost a week now. Have lost weight (which is what I wanted); but I am now *afraid* after reading the suggestion to NOT drink BP coffee in the morning if one wants to be lean. I have heard Dave say it is Ok to have 2 in one day if you want it.


     


    I am reading and listening to everything I can, yet I am still stumped at knowing when and how eat this way for better health and weight loss/maintenance. The BP coffee was absolutely amazing the first day I tried it-I was very apprehensive about all the butter, and doubted that it would "work" .. but it did! I had energy beyond what I have experienced in years! So I jumped in with the little I know.


     


    But now I read that BP coffee may lead me down the weight gain path again? 


    Can you please tell me if this is Ok:


     


    For the past 5 days I (35 yr. old female, exercise 1x weekly 20 mins- weights, once 30 mins. yoga/rebounder); hormonal, adrenal issues, 10 lbs to lose. Take all supplements, salt water in the am, lemon water throughout the day. Only thing "not right" that I do according to the list above is that I do eat fermented cabbage daily (organic, made with sea salt only).


     


    drank one or 2 cups BP coffee (1 TBL each MCT oil and butter)


    Late lunch of steamed kale or spinach and two soft boiled eggs- all with butter and/or coconut oil + celtic sea salt or himalayan ss


    Dinner: 4oz grassfed beef, steamed veggies with loads of butter/coconut oil and side salad of greens with olive oil.


     


    Today, I ate a whole sweet potato with dinner as a "refeed"


     


    Is this correct?


     


    Also, I have a habit of snacking at night so a few times I had Snack:  Tablespoon coconut oil with raw cacao & vanilla rolled in coconut flour or 1/2 cup sweet potato with coconut oil.


     


    I appreciate your help!


     


    Mariah

  • suntouchersuntoucher Uninspired Potential ✭✭


    Hello,


     


    I am a newbie here, former raw vegan then raw omnivore, then intermittent fasting sans fats (Dr. Mercola).  I have been drinking the bp coffee and eating from the green side of things for almost a week now. Have lost weight (which is what I wanted); but I am now *afraid* after reading the suggestion to NOT drink BP coffee in the morning if one wants to be lean. I have heard Dave say it is Ok to have 2 in one day if you want it.


     


    I am reading and listening to everything I can, yet I am still stumped at knowing when and how eat this way for better health and weight loss/maintenance. The BP coffee was absolutely amazing the first day I tried it-I was very apprehensive about all the butter, and doubted that it would "work" .. but it did! I had energy beyond what I have experienced in years! So I jumped in with the little I know.


     


    But now I read that BP coffee may lead me down the weight gain path again? 


    Can you please tell me if this is Ok:


     


    For the past 5 days I (35 yr. old female, exercise 1x weekly 20 mins- weights, once 30 mins. yoga/rebounder); hormonal, adrenal issues, 10 lbs to lose. Take all supplements, salt water in the am, lemon water throughout the day. Only thing "not right" that I do according to the list above is that I do eat fermented cabbage daily (organic, made with sea salt only).


     


    drank one or 2 cups BP coffee (1 TBL each MCT oil and butter)


    Late lunch of steamed kale or spinach and two soft boiled eggs- all with butter and/or coconut oil + celtic sea salt or himalayan ss


    Dinner: 4oz grassfed beef, steamed veggies with loads of butter/coconut oil and side salad of greens with olive oil.


     


    Today, I ate a whole sweet potato with dinner as a "refeed"


     


    Is this correct?


     


    Also, I have a habit of snacking at night so a few times I had Snack:  Tablespoon coconut oil with raw cacao & vanilla rolled in coconut flour or 1/2 cup sweet potato with coconut oil.


     


    I appreciate your help!


     


    Mariah




    --


    Looks good in principle but seems very low in protein. 4 oz of meat + 2 eggs would be only 40g of protein. That's not enough. Not even meeting RDA. You need a better lunch. If you have hormonal and adrenal issues ketosis might not be ideal for you at all.

  • suntouchersuntoucher Uninspired Potential ✭✭

    On further thought: if you are in ketosis and you only eat 40g of protein per day... that's just not enough. You need about 50g or so just to spare muscle mass. Not optimal levels at all.


  • Thank you so much suntoucher! I will increase my lunch protein... do the fats look ok? 


    What about the after dinner *snack/treat* .... I absolutely LOVE raw coconut oil but I am afraid I will over do it with the fats.


     


    Thanks again for your help!   :wink:


  • Jason MillerJason Miller Mother nature isn&#39;t stupid mod
    edited December 2013
    What would lead you to think Bp coffee would cause weight gain, you are totally wrong.
    My Crossfit auto template programming here, body composition coaching through Eat to Perform here,
  • suntouchersuntoucher Uninspired Potential ✭✭


    What would lead you to think Bp coffee would cause weight gain, you are totally wrong.




    ---

    Excessive calories. Or did BP denounce the laws of thermodynamics that I missed?

  • Jason,


    Can you please elaborate on why you think otherwise?


     


    Thanks


     


    Also... we use a coffeemaker with it's own (stainless steel) filter... are those OK?


     


    Thank you!


  • It is a really interesting thread.


  • Right Jason, that's what I thought re: fat in BP way of life.


    I am now almost 6 weeks in with BP. So far, so good. Initially (first 3 weeks) I had a huge weight loss, though have gained some of it back. I am feeling better and my body is getting used to high fat intake (Betaine helps).

  • Take in more calories than you burn off = weight gain


    Take in less calories than you burn off = weight loss


     


    I don't see why people make that so much harder than it is. I know there are tons of other factors like water weight, etc. but overall...


    Upgrade complete!

  • suntouchersuntoucher Uninspired Potential ✭✭


    Take in more calories than you burn off = weight gain


    Take in less calories than you burn off = weight loss


     


    I don't see why people make that so much harder than it is. I know there are tons of other factors like water weight, etc. but overall...




    ---


    This diet isn't primarily a weight loss diet. It's fundamentally a toxin-free diet (with particular focus on mycotoxins).

  • My two cents about "Maximizing brain performance for studying"



    I'd add that egg yolks need to be balanced with some source of omega 3 because 10 yolks equate to around 6 g of omega 6.

    When I was doing so many eggs a day I performed way better the morning after I went to a sushi.


    The other "drawback" eating eggs was that I got too much selenium from my diet so I stopped supplementing it.


  • The fat part is confusing. Dave said he had 4,000 calories mainly from fat and had a sex pack, while not working out. You said fat amount depends on how active you are. So if your trying to lose weight, what should you do then? And I am female so I do not think intermediate fasting is good for me from the research I have done.


  • This is amazing! Thanks Suntoucher!


     


    I see it has not been updated for awhile though. Hey, guys, what do you think about updating this great guide with new info together?


  • Jason MillerJason Miller Mother nature isn&#39;t stupid mod

    That would be akin to students being given the opportunity to change the textbooks.  Suntoucher has summarized the bulletproof sourced content, it is not opinion, content added to this would be updates to include bulletproof source content.


     




    This is amazing! Thanks Suntoucher!


     


    I see it has not been updated for awhile though. Hey, guys, what do you think about updating this great guide with new info together?



    My Crossfit auto template programming here, body composition coaching through Eat to Perform here,
  • suntouchersuntoucher Uninspired Potential ✭✭


    That would be akin to students being given the opportunity to change the textbooks.  Suntoucher has summarized the bulletproof sourced content, it is not opinion, content added to this would be updates to include bulletproof source content.




    ---


    Yes. If you guys have specific info, I will update - but only if it's from Dave. I'm not really following Dave as of late, so just shoot me a PM with specifics and a source and I'll update. The core is still the same.

  • I'm 27 and want to get my full blood work done. As you say, I need a hormone panel but what else? I'm not sure what the names are.

    Thanks
  • suntouchersuntoucher Uninspired Potential ✭✭


    I'm 27 and want to get my full blood work done. As you say, I need a hormone panel but what else? I'm not sure what the names are.

    Thanks




    ---


    >>> Unless you want to figure out everything yourself, you'll need to find a willing doc. Probably an anti-aging doc. Preferably someone who likes wellnessfx kind of services for your own convenience.

  • Thank you for this!


  • Why does the OP say long term ketosis not preferred?
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  • dazdaz today is a good day ✭✭✭
    edited December 2014


    Why does the OP say long term ketosis not preferred?



    What's up, my elitist friends?


    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.

    Macros:

    - Calories roughly: 50-80 fat/10-30 protein/5-30 carbs.

    Core principles:

    - 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!


    (...cont).




    just looking at this from the perspective of a first time visitor to the BP site...does the current/latest BP infographic mention carb refeeds or cycling carbs or similar (may be i missed it)

    fake it till you make it

  • Cruiser42Cruiser42 Want to look like this again - or BETTER&#33;

    There is a TON of great info here - but I'm really confused now about the coffee.



    I have been drinking BP coffee for going on 3 weeks now.  I add the butter and MCT oil.   I am not hungry for HOURS. (Altho to be honest, I've never been hungry in the morning - another reason this plan spoke to me!)   I want to lose 70 pounds.


     


    Do I drink the coffee every day or not ? 


     


    Thanks!

  • suntouchersuntoucher Uninspired Potential ✭✭


    There is a TON of great info here - but I'm really confused now about the coffee.


    I have been drinking BP coffee for going on 3 weeks now.  I add the butter and MCT oil.   I am not hungry for HOURS. (Altho to be honest, I've never been hungry in the morning - another reason this plan spoke to me!)   I want to lose 70 pounds.


     


    Do I drink the coffee every day or not ? 


     


    Thanks!




    Drink it if you get benefits from drinking it. The recurring theme is to tweak your own diet and find what works for you.

  • Thank you so very much for this!
  • Great info on this thread but not sure if I just don't see it posted on the forums so can someone tell me is there a certain amount of time you should wait between a BP coffe/tea before having food is it different on if days then days where you are not fasting
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