Bulletproof Supplements & Nootropics Guide

suntouchersuntoucher Uninspired Potential ✭✭
edited February 2016 in General Discussion

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 (±choline), Creatine.

Nootropics, hardcore: modafinil (Provigil).

Other protocols:

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.


 



LINKS



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.


Basics (±$75/mo):
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.


 


Others:
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, UbiquinolPotassium.

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 :)


 



SUPPLEMENTS



Multivitamin.

- 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.

Vitamin D

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.

Magnesium

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.

Vitamin K2

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.

Vitamin C

Role: antioxidant, co-enzyme for collagen, and lots of other functions.

Why: widely used antioxidant, needs a constant supply.

Dose: 1-2g/day.

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.

Potassium

Role: electrolyte, proper nerve signaling, heart & muscle functioning.

Why: magnesium is absorbed better with it. Same with potassium. Synergistic.

Form: citrate.

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.

Iodine

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.

Vitamin A

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.

Selenium

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.

Copper

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.

Forms: Capsule.

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.




L-Glutamine

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.

Collagen

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.


 


Serrapeptase

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.


DETOX


Activated Charcoal

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.

Glutathione

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.

Dosage: 600mg/d.

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.

Bentonite Clay.

Brand: Now Foods; Aztec Secret Indian Healing Clay (Amazon)

Calcium D-Glucarate

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.

Brand: Thorne.

Dave takes 4x500mg as maintenance.

Chlorella.

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.


NOOTROPICS



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)


http://www.thinkinginanutshell.com/nootropics (excellent)
http://www.reddit.co...faqs/nootropics (extensive)


http://examine.com/


Dave's suggestion - read Steve Fowkes "Smart Drugs & Nutrients II" (sort of dated by now).

Non-Drug




L-Carnitine ("ALCAR")

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+.

Form: Acetyl-L-Carnitine.

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).

Alpha-Lipoic-Acid ("ALA")

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.

Form: R-ALA.

Source for this: Examine.com, Robb Wolf.

Cycle: yes, antioxidant.

Creatine

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.

Form: monohydrate.

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.


MCT oil

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.



NOOTROPICS: PHARMACEUTICALS



-racetams

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."

Modafinil

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.

Brand: Provigil.

Newer form - Nuvigil (armodafinil). Not necessarily better - try both.

 


CILTEP


 


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.


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Comments

  • edited November 2012
    Man, this is some really thorough notetaking. I really appreciate these threads. I've been wanting to start going all out with the biohacker/bulletproof lifestyle but i've felt like it's so much info that i don't even know where to start and what to prioritize (especially with the low energy/motivation levels + brain fog I have most of the time). Your cheatsheet and this thread have been so convenient. I'm sure they'll be really helpful to a lot of people. Thanks.





    edit: p.s. In terms of most useful threads on the forums, this thread and your cheatsheet are some of the best. They deserve to be stickied/pinned IMO.
  • Great guide. The only thing I'm conflicted about is hearing a multi-vitamin may be useless, but then needing to buy 10-15 different pills of the specific vitamins/minerals found in multis. Just wish I could simplify things...
  • suntouchersuntoucher Uninspired Potential ✭✭
    'Scott' wrote:


    Great guide. The only thing I'm conflicted about is hearing a multi-vitamin may be useless, but then needing to buy 10-15 different pills of the specific vitamins/minerals found in multis. Just wish I could simplify things...
    You can. If you don't mind buying an expensive multi that is 7+ pills per day. That's the whole irony of it.
  • Could someone recommend some brands of Vitamin D3 or point me in the direction of the dirt cheap D3 drops?
  • suntouchersuntoucher Uninspired Potential ✭✭
    'Kim' wrote:


    Could someone recommend some brands of Vitamin D3 or point me in the direction of the dirt cheap D3 drops?
    http://www.iherb.com/Nature-s-Answer-Vitamin-D-3-Drops-4000-IU-15-ml/20745
  • This is great, so Iherb sells which ones from the list? I will def use ur code
  • Also, what about Thorne? i thought Dave recommends this the most. I see Now pills a lot in my local health store. What do people think about these?
  • suntouchersuntoucher Uninspired Potential ✭✭
    edited November 2012
    'Jblock' wrote:


    This is great, so Iherb sells which ones from the list? I will def use ur code
    Check the "links/budget" section there's a starting point for ya for the basic stack. They sell pretty much... everything, just click around.


    'Jblock' wrote:


    Also, what about Thorne? i thought Dave recommends this the most. I see Now pills a lot in my local health store. What do people think about these?
    Dave's comment re Thorne was something along the liens of: it was a very good brand, but expensive, and that it's not necessarily the best price/performance. I think you can imagine at his volume of pills it adds up image/biggrin.png' class='bbc_emoticon' alt=':D' /> NOW was recommended as well, seems reputable.
  • \NOW was recommended as well, seems reputable.




    I think Dave said NOW foods was like the Honda of supplements. not the greatest, but they'll get you where you need to go.
  • Suntoucher, thank you. It makes me very happy that people like you exist in this world.





    In case these help:

    from his sleep post:

    http://www.bulletproofexec.com/sleep-hacking-part-3-falling-asleep-fast-with-biochemistry/



    L-theanine in capsule form (not tea) helps with relaxation. I use 100mg of SunTheanine(tm) at night.



    GABA is a neuro-inhibitory transmitter. It’s what your brain uses to shut itself down. Taken away from any other protein, it will dramatically calm you. Start with 500mg. I don’t need this anymore, since I hacked my brain with EEG, but I used to swear by it. I’ve recommended it to stressed out executives for use during the day on days when they were really tweaking. One ex-IBM executive was transformed by 500mg of GABA taken mid-morning during stressful times, for instance. But for most of us, night-time use is best.



    Ornithine is a relaxing amino acid that helps your body to eliminate ammonia in the gut, which is a cause of stressful feelings. Some people sleep MUCH better with ornithine. Try 1-5 grams. It may improve growth hormone levels too. I take a mix of arginine and ornithine at night for growth hormone release. Arginine is stimulating for some people so be careful. Arginine also releases nitric oxide to cause capillary dilation, which is why it’s included in “natural enhancement” formulas for men.
  • Another recommendation from dave





    avatar92.jpg?1311883248

    Dave Asprey Mod Ryan Socha • 5 months ago



    You can get a zeo for $39 on Groupon! Start monitoring. Take your magnesium at night. Take an adrenal extract in the morning if you had a very late night. But most of all eat the bulletproof diet and your body will do the right things.
  • Thanks for the info. Still a bit scared of trying the less common stuff myself, especially if the only source is from the internet.
  • I just realized the Vitamin A supplement I've been taking (NOW brand) has soybean oil in it and just about every Vitamin A supplement that I've come across also has it. I would go for the Green Fermented Cod Liver Oil (Arctic Mint flavor) that's listed here, but it doesn't show the amount of Vitamin A it contains and it's pretty expensive. Any other suggestions?
  • suntouchersuntoucher Uninspired Potential ✭✭
    edited November 2012
    Thanks for the suggestions guys, keep them coming! I'll research and add them in the next round.




    I think Dave said NOW foods was like the Honda of supplements. not the greatest, but they'll get you where you need to go.
    Honda makes excellent ATV bikes, so I'm conflicted! image/biggrin.png' class='bbc_emoticon' alt=':D' /> I don't think it's a big deal for us, just gotta get started first and adjust as we go.




    Thanks for the info. Still a bit scared of trying the less common stuff myself, especially if the only source is from the internet.
    Yeah, I know what it feels like. Just do your research - google individuals and make up your mind. Some of them are pretty no-brainers (like D, B12+folinic, mag+potassium, or k2 for example). I didn't do much supplementation at all before, but now I have a bunch of pills on their way. Crazy. The internet is actually a better place to get your vits, cause you can actually take your time and see what form they come in, dosage, and price.


    'bdm4' wrote:


    I just realized the Vitamin A supplement I've been taking (NOW brand) has soybean oil in it and just about every Vitamin A supplement that I've come across also has it. I would go for the Green Fermented Cod Liver Oil (Arctic Mint flavor) that's listed here, but it doesn't show the amount of Vitamin A it contains and it's pretty expensive. Any other suggestions?
    Good find! 200g of liver once per week is definitely the ideal solution for vit A and copper, among other things. But to be frank, the soft-gel is what, 0.5g in weight? So soy bean oil is like 300mg (guess)... that is A REALLY insignificant amount - it's not a mycotoxin after all. The primary concern with soybean oil, AFAIK, is Omega6. So this amount doesn't change anything. Don't worry for now and get something else when you run out of it... or just eat the damn liver!!!!! (you should) image/biggrin.png' class='bbc_emoticon' alt=':D' />



    I'm somewhat weary of taking that cod liver oil... he's weaseling out of a proper analysis, or even just giving ballpark numbers. Almost a religious standpoint. I listened to some interview with the guy who runs the operation... Shady to say the least. But the form that's in cod liver oil is primarily palmytate (and D is D2), so you can just look up that. Plenty to choose from. I could not find any specifically 'retinol' based VitA supplements, so that's probably how it comes.
  • Thanks, I've been trying to find a good source to get some grass-fed liver but have been unsuccessful so far. But I appreciate the insight!



    I also have started using Glutathione from Upgraded Self for detoxing purposes and trying to heal my gut (which I think is my biggest battle right now). However, I haven't seen any solid instructions on when/how to take it. It says on the bottle squirt it under your tongue which I've been doing up waking and sometimes before bed. I'm not sure whether I'm supplementing this in the most optimal way possible. Any advice on this would be appreciated as well!
  • suntouchersuntoucher Uninspired Potential ✭✭
    edited November 2012
    'bdm4' wrote:


    Thanks, I've been trying to find a good source to get some grass-fed liver but have been unsuccessful so far. But I appreciate the insight!



    I also have started using Glutathione from Upgraded Self for detoxing purposes and trying to heal my gut (which I think is my biggest battle right now). However, I haven't seen any solid instructions on when/how to take it. It says on the bottle squirt it under your tongue which I've been doing up waking and sometimes before bed. I'm not sure whether I'm supplementing this in the most optimal way possible. Any advice on this would be appreciated as well!


    From his fast weight loss protocol:
    1tsp Lipoceutical Glutathione away from other fat, twice per day (very important for liver function)




    If you have concerns with your gut, you might want to do another protocol which is... taking 10gx8 (every 2 waking hours) L-Glutamine for 5 days. Dave mentioned the 80g a day thing but never expanded on it... I accidentally found the original source for this and that's Charles Poliquin. His reasoning is the following (source link):
    'Charles wrote:
    Do I have peer reviewed studies for it. No. Just plenty of clients and students who had had success with it. I find taking 10 grams every two hours diluted in a cup of water works very well. Timing with meals does not matter. How does it work? Many possibilities, including:

    A - glutamine is the primary building block on the intestinal lining. Many people suffer unknowingly from leaky gut syndrome. The glutamine overload phase seals the lining, which diminishes food intolerances and inflammation.

    B - muscle gains are correlated to how strong the immune system is. L-Glutamine loading boosts the immune system. Conversely, when you overtrain, your glutamine levels drop dramatically.




    I'm going to do this as soon as soon as my L-Glutamine arrives (a bag of it, no less!). I've checked around and people do report anecdotal digestion improvements. Dosage sounds scary, but L-Glut is simply an amino acid.
  • Let me know how that goes! I've been taking about 15g of L-Glutamine every morning with creatine, salt, probiotics, and a little lemon juice before BP coffee. Might have to up the dosage, or end up trying your protocol depending on how well you do.
  • Can anyone recommend a good BP multi-vitamin pack? The best I've found are just 4-5 pills, probably incomplete. ty...
  • suntouchersuntoucher Uninspired Potential ✭✭
    edited November 2012
    'bdm4' wrote:


    Let me know how that goes! I've been taking about 15g of L-Glutamine every morning with creatine, salt, probiotics, and a little lemon juice before BP coffee. Might have to up the dosage, or end up trying your protocol depending on how well you do.
    Sure.


    'Scott' wrote:


    Can anyone recommend a good BP multi-vitamin pack? The best I've found are just 4-5 pills, probably incomplete. ty...
    Maybe this: http://bit.ly/ck7dsL (very expensive). That's from one of the biggest Paleo guys. It's curious that he included some nootropics in the mix image/icon_e_smile.gif' class='bbc_emoticon' alt=':-)' />
  • Thanks for all the information to help as a guideline with people.



    So far I've been really disciplined with the BP diet for about two months. Lost almost 10 Ibs and do intermittent fasting about 4Xs a week. Mostly when I don't work out aggressively.



    I take the vitamins in the morning so I don't forget and have been having some great results.



    2X D3 about 10,000IUs

    1X Mag

    1X Krill Oil

    1X Selenium

    1X Folic Acid

    1X B12

    1X K2

    1X Vitamin A Cod Liver Oil

    1 to 2X Vitamin C-You always need this stuff so it doesn't hurt to increase when needed.

    1X Copper-Only take this 4X in a week



    Energy levels are through the roof if you are eating right.
  • suntouchersuntoucher Uninspired Potential ✭✭
    Does anyone have any input as far as B12 dosage goes? 5mg/day for someone who isn't pathologically deficient seems an insane megadose. Any comments?


    'Brian wrote:


    2X D3 about 10,000IUs

    1X Mag

    1X Krill Oil

    1X Selenium

    1X Folic Acid

    1X B12

    1X K2

    1X Vitamin A Cod Liver Oil

    1 to 2X Vitamin C-You always need this stuff so it doesn't hurt to increase when needed.

    1X Copper-Only take this 4X in a week
    Brian, look into adding Iodine into the mix, that's the only thing missing. And change folic acid to folinic.
  • NYCortexNYCortex
    edited December 2012
    His notes on probiotics:


    How should I use and store Probiotic Ultra Blend?

    We take 1/4 to 1/2 a teaspoon of Probiotic Ultra Blend stirred in a small glass of cool water every night before sleeping. Refrigeration is not necessary but it's usually ideal for probiotics, so we do refrigerate Probiotic Ultra Blend.



    [font=Arial, Helvetica, sans-serif]What is the best time to take Probiotic Ultra Blend?

    The optimal time to take probiotic supplements is 90 minutes after a meal and 2 hours before the next meal. Night time before bed works best for most people
    [/font]
  • Is there any restrictions on the Vitamin D3, as in are there any adverse effects from it being sourced from Lanolin? I think that most is made from Lanolin and that it would be okay, but was wondering if anyone else had any more knowledge on that?
  • suntouchersuntoucher Uninspired Potential ✭✭
    'JHunterW' wrote:


    Is there any restrictions on the Vitamin D3, as in are there any adverse effects from it being sourced from Lanolin? I think that most is made from Lanolin and that it would be okay, but was wondering if anyone else had any more knowledge on that?
    As far as I understand, all D3 supplements are made from Lanolin and there are no problems as far as that goes. There's not much choice image/smile.png' class='bbc_emoticon' alt=':)' /> D2 would be fine too, but you'd need a tooon more of it to raise your serum D levels.



    If you are concerned: 1) go get your levels tested - it's sub $50; 2) make sure that your Vit A intake is good (or just eat 200g liver once per week). Vit A prevents D toxicity, and vice versa.


  • His suggestion for B-1 from:


    http://www.bulletproofexec.com/how-to-stay-awake-after-lunch-and-lose-fat-at-the-same-time/




    Anyway, we can all learn from this. If you get the afternoon coma regularly, try taking some vitamin B-1, also known as thiamine, in the morning. I take about 300 mg of normal B-1 per day, along with 300 mg of benfotiamine, the fat-soluble for of B-1, each day.


    A convenient side-effect is that B-1 keeps your leptin (fat-burning hormone) levels healthy, making it easier for your body to stay lean, even if you mistreat it by not sleeping enough.


    So give it a shot – one small vitamin in the morning can blunt the afternoon coma, help you be more alert, and make you more lean. And you won’t have to worry about a “kick me” sign from that meeting where you fell asleep…


    P.S. I have no financial ties with VRP, but their CEO Rob is an amazing guy, and another founder of VRP, Steve Fowkes of ceri.com is an advisor towww.smartlifeforum.org, the anti-aging nonprofit I run.
  • suntouchersuntoucher Uninspired Potential ✭✭
    'NYCortex' wrote:




    His suggestion for B-1 from:

    http://www.bulletpro...-the-same-time/



    Anyway, we can all learn from this. If you get the afternoon coma regularly, try taking some vitamin B-1, also known as thiamine, in the morning. I take about 300 mg of normal B-1 per day, along with 300 mg of benfotiamine, the fat-soluble for of B-1, each day.

    A convenient side-effect is that B-1 keeps your leptin (fat-burning hormone) levels healthy, making it easier for your body to stay lean, even if you mistreat it by not sleeping enough.

    So give it a shot – one small vitamin in the morning can blunt the afternoon coma, help you be more alert, and make you more lean. And you won’t have to worry about a “kick me” sign from that meeting where you fell asleep…

    P.S. I have no financial ties with VRP, but their CEO Rob is an amazing guy, and another founder of VRP, Steve Fowkes of ceri.com is an advisor towww.smartlifeforum.org, the anti-aging nonprofit I run.
    Unlikely to be an issue if you are following the diet and not restricting sleep. Ketosis generally takes care of crashes like that as you are not depending on glucose.
  • I'm also trying to find a good supplement with both Zinc and Copper since I haven't been eating liver. I'm looking at Jarrow's brand (http://www.iherb.com/Jarrow-Formulas-Zinc-Balance-100-Capsules/278), but I have a few concerns:
    • Does it have the right amount zinc (15 mg)?
    • Is the form of zinc good (L-monomethionine from L-OptiZinc)?
    • is the form of copper good (gluconate?)


    Any suggestions would be appreciated!
  • a recent tweet from Dave






    ʎǝɹdsɐ ǝʌɐp ‏@bulletproofexec

    @raitis_kalnins Because microbes and gut fungus love zinc too. Paul Jaminet's work on zinc is excellent and matches my experience.






    zinc not bulletproof?


  • I'm somewhat weary of taking that cod liver oil... he's weaseling out of a proper analysis, or even just giving ballpark numbers. Almost a religious standpoint. I listened to some interview with the guy who runs the operation... Shady to say the least. But the form that's in cod liver oil is primarily palmytate (and D is D2), so you can just look up that. Plenty to choose from. I could not find any specifically 'retinol' based VitA supplements, so that's probably how it comes.




    I just got a bottle of this on Dave's and your recommendation, is it not recommended now?, what have you heard about it?. I have been taking it for about a week now, and this week as been mental, it was like someone flicked a bunch of switches on inside me, I was literally running around the house, and felt like I had tons of energy, do you know what that could be down to?.
    There is a vegetarian option... You can fuck off - Frankie Boyle
  • suntouchersuntoucher Uninspired Potential ✭✭
    edited December 2012
    'bdm4' wrote:


    I'm also trying to find a good supplement with both Zinc and Copper since I haven't been eating liver. I'm looking at Jarrow's brand (http://www.iherb.com...00-Capsules/278), but I have a few concerns:
    • Does it have the right amount zinc (15 mg)?
    • Is the form of zinc good (L-monomethionine from L-OptiZinc)?
    • is the form of copper good (gluconate?)


    Any suggestions would be appreciated!
    That actually looks like a great supplement for 1 a day. Dave doesn't mention anything specifically regarding zinc (beyond that most people actually supplement and therefore create a copper/zinc imbalance). But he follows Jaminets work. 15mg would be about right in light of Jaminet's recommendations (his rec is 50mg once a week when you get around 15mg from day). So, +/-.


    'Dave' wrote:
    Because microbes and gut fungus love zinc too. Paul Jaminet's work on zinc is excellent and matches my experience.
    This doesn't make sense in general. That statement is too generalized.




    I just got a bottle of this on Dave's and your recommendation, is it not recommended now?, what have you heard about it?. I have been taking it for about a week now, and this week as been mental, it was like someone flicked a bunch of switches on inside me, I was literally running around the house, and felt like I had tons of energy, do you know what that could be down to?.
    No, that's just my opinion. I doubt you had that good bout just because of the oil. Unless it helped with some sort of deficiency of yours.
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