Nutrition plan

Nutrition coaching

„The statements made in this document have not been evaluated by the TGA. The products available here are not intended to diagnose, treat, cure, or prevent any disease. The information provided is not a substitute for consultation with a medical professional. This is not to be construed as individual medical advice.“

This research-based diet is designed to reduce toxic health-sapping foods, and replace them with foods that fuel your body, feed your brain, keep you satisfied, and optimize per-formance. This diet is easy to follow and allows for experimentation and variation. No calo-rie counting, no measuring. The foods are arranged in a spectrum so you can choose how Bulletproof® you want to become. The more you eat on the green side of the spectrum, the more you’ll feel your brain, body, and hormones re-awaken as you effortlessly lose fat, enhance cognitive function and help prevent diseases.

(Adapted from the Bulletproof® Upgraded Chef Cookbook by Dave Asprey.)

You are what you digest and absorb!

Obviously, the energy that your body needs and uses comes from your food. Almost everybody knows this. What you might not know is that your food (the elements of your diet) and diet choices (the combination of foods you eat, and the pattern of how you eat them) affect your metabolism and the way your body generates and uses energy. For example, eating fruit provides you with glucose, a sugar which is the primary fuel for your muscles & brain. But eating lots of fruit provides so much glucose that the body shuts down fat-burning energy systems, increases insulin resistance (leading to syndrome X, or metabolic syndrome) and activates fat-storage pathways. If you overeat fruit regularly, you get fat and develop degenerative diseases (diabetes, heart disease and cancer). Your brain may be happy in the short term, but your body falls apart in the long term. The same thing happens if you over-eat starchy foods of any kind. The more concentrated and refined the carb starch, the faster it happens.

Another thing that you may not know is that your body has a back-up fuel. Our bodies can burn ketone fuels quite efficiently. Ketone fuels are produced in the liver from fat. So eating fruit can shut down ketone fuel production. Living on glucose is fine—if you don’t overeat and don’t have insulin resistance—but living on ketone fuels on a part-time basis is better for a longer lasting, more robust, and better quality life.

The calorie myth

To put it quite simply, calories are not the main factor when it comes to losing weight. Just eating more or less ca-lories will fix your problem with weight. In fact, restricting your caloric intake could have an adverse effect on yourmetabolism and could lead to problems with your weight or even health later down the track. Just imagine what would happen if you eat the same amount of calories as you burn on daily basis. You’d expect to maintain your current weight, right? This may be true in some cases but what do you think would happen if you start taking ste-roids at the same time? You’d most probably gain weight even if your daily intake of calories was lower than the amount you burn. This can lead to only one conclusion, and that is that calories don’t control your metabolism, your hormones control your metabolism. So rather than focusing on eating less calories you should be focusing on regulating your hormones through healthy nutrition. Switch your metabolism from storing fat to burningit instead.

Key points to remember

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 intake of healthy fats 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. No time for breakfast? That’s no excuse at all. Anyone can make soft boiled eggs for breakfast & it only takes a few minutes to prepare. Nutrients in order of importance: 1. Vitamins & Minerals, 2. Fats (mainly essential fatty acids – healthy fats), 3. Protein (mainly essential amino acids), Carbohydrates (non-essential, eat in moderation) 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®.

What to eat & when - a 24 hour food plan

Let food be your medicine and medicine be your food. The primary purpose of food is to provide suste-nance for your body. It is essential that you remember that your food is what you’re made of.

The primary goal is to nourish your body with plenty of vitamins & minerals, essential fats & amino acids (proteins) and some carbohydrates. Secondary goal is to maintain ketosis (fat burning mode) — often, not always, so eating lots of healthy fats and minimal carbs is important. Up to 2 times a week, you shou-ld have carbohydrates for dinner (Bulletproof low-toxin ones, like white rice or sweet potato) to help your body reset its leptin levels and to keep your stomach lining healthy. This is not a high protein Atkins diet. It is a high fat, low toxin, moderate protein diet. Fat metabolizes in a healthier way than excess protein. You will not crave protein if you’re having enough fat. If you do crave protein, eat more! Listen to your body.

Breakfast

Start your day by re-hydrating your body immediately after waking up. Have a large glass (or 2) of luke warm water(you can put in a squirt of lemon or apple cider vinegar for best results).

Have a smoothie with some of the following ingredients:

Leafy greens, green veggies with minimal carbs (cucumber, zucchini, capsicum etc.), avocado, eggs, raw nuts(soak them overnight prior to use), cacao powder, cinnamon, sea salt, coconut oil, MCT oil, coconut or almondmilk, herbs like cilantro or thyme, etc.

The very best fat burning, energy sustaining breakfast has no carbs at all – it’s pure fat. It’s easier and moredelicious than you’d think with Bulletproof Coffee, which is low-toxin coffee blended with grass fed ghee or butterand Bulletproof Upgraded MCT oil.

Organic tea will blend well with the butter and Bulletproof Upgraded MCT oil, too. You may enjoy custards made ofcoconut, butter, and egg yolks for breakfast too. Whatever you do, eat lots of fat in the morning to stay strongthroughout the day.

Lunch

Fat and protein are the star players at lunchtime. Don’t leave out the veggies but save the higher starchy carbs fordinner.

Dinner

Dinner should have less protein and fat, and more vegetables, and most likely even a little starchy carb like rice orsweet potato. A tasty soup or a salad would be great, eat lots of veggies. Have some fruit. If you are going to eatstarchy carbs or fruit, then dinner is the time to do it. You don’t have to have starch on this diet — in fact, somepeople do best with no starch, especially in the first few months.

Snacks

If you’re eating right, you shouldn’t really want snacks because you’re resilient enough to go far more than 5 hoursbetween meals without losing energy or getting hungry. Snacking makes you less Bulletproof. If you’re going tosnack Fat centric snacks are best. Very dark, high quality chocolate can help. Even better when mixed with co-conut oil, a ratio of 1:1 or more if you can tolerate it. An evening snack could be fruit, especially if it’s berries as they’re low in fructose (fruit sugar).

14 Steps To Eating The Bulletproof Diet

Eliminate all added sugar from your diet (including fruit juices and sports drinks that contain high fructose corn syrup, honey, and agave).

Replace the sugar calories with healthy fats from the Bulletproof Diet such as grass fed butter, ghee, and MCT or coconut oil.

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.

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.

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

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.

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

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.

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

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

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.

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

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

Enjoy your food.

Bulletproof DietHow Much to Eat Servings

These are USDA defined servings. While eating Bulletproof® foods**, use this as a guide for ratios. Eat until you are satis-fied, listen to your body, and adjust amounts inthese ranges.

CaloriesThere is no target quantity of calories by design; as long as your diet is made of Bulletproof® foods**, the body will match calories in and energy used until optimal weight is achieved.

When to Eat

The Bulletproof® Diet is your daily foundati-on for reaching a state of high performance, resilience, and vibrant health.

This research-based diet is designed to reduce toxic heal-th-sapping foods, and replace them with Bulletproof foods that fuel your body, feed your brain, keep you satisfied,and optimize performance.

This diet is easy to follow and allows for experimentation and variation. No calorie counting, no measuring. The foods are arranged in a spectrum so you can choose how bullet-proof you want to become. The more you eat on the green side of the spectrum, the more you’ll feel your brain, body, and hormones re-awaken as you effortlessly lose fat, en-hance cognitive function, and help prevent diseases.

bulletproofexec.com

** Please visit www.upgradedself.com to purchaseall of the Bulletproof Upgraded food products.

Oil & Fatsserving 5-9

calories 50-70%

Veggiesserving 6-11

calories up to 20%

Proteinserving 4-6

calories up to 20%

Fruits or Starchserving 1

calories up to 5%

The Simple Bulletproof® Diet

Designed to reduce body fat, enhance mental performance, and pre-vent disease while leaving you satisfied and energized.Eat when you’re hungry, stop when you’re satiated, and try not to snack. Target 50–70% of calories from healthy fats, 20% from pro-tein, 20% vegetables, and 5% fruit or starch. For optimal results, fo-llow the green portion of the diet and limit fruit or starch consumption to 1–2 servings per day in the evenings to avoid high triglycerides.

Bulletproof® Intermittent Fastingfor Fat Loss and Focus

A biohack that makes it possible to lose fat, while increasing mental focus and energy, without cravings. You start by consuming a cup of Bulletproof® Coffee** in the morning. The healthy fats give you a stable current of energy, and the ultra low-toxin Upgraded™ Coffee Beans** optimize brain function and fat loss. For optimal results, fo-llow the green side of the diet in conjunction with this protocol.

Bulletproof® Protein Fasting

A biohack used occasionally to get a greater reduction in inflamma-tion. About 1–2 times a week, limit your protein intake to 15–25g to help cleanse your inner-cells without muscle loss. To keep you full and energized, consume a cup of Bulletproof® Coffee** in the mor-ning and have high fats and moderate carbs throughout the day. For optimal results, follow the green portion of the diet and limit carbo-hydrates to the afternoon and evening.

What to eat

Beverages Veggies Oil & Fats Nuts &Legumes

Dairy Protein Starch Fruit Spices &Flavorings

Sweetners Cooking

Bulletproof

Toxic

coffee made from Bulletproof Upgra-ded Coffee beans, high quality green tea, diluted coconut milk, water with lime/lemon, mineral water in glass

Servings: 6-11

(2-3 servings of nuts & legumes and dairy count towards total fat servings) (choose either 1 starch or 1 fruit)

Servings: 5-9 Servings: 4-6 Servings: 1

cilantro, bok choy*, brussels sprouts*, fennel, celery, asparagus, broccoli*, caulifl ower, avocado, cucumber

Bulletproof Upgraded MCT Oil** grass-fed ghee, pastured egg yolks, krill oil, grass-fed red meat fat and marrow, coconut or, sunfl ower lecithin, avocado oil, chocolate and cocoa bu-tter

coconut, olives organic grass-fed ghee, organic grass--fed butter, colostrum

Bulletproof Upgraded Whey 2.0**, Bulletproof Upgraded Collagen Pro-tein**, grass-fed beef and lamb, pastu-red eggs and gelatin, bovine serum, colostrum

sweet potato, yam, carrot, pumpkin, butternut squash

blackberries, cranberries, lemon, lime, raspberry, strawberry, avocado, coconut

Bulletproof Upgraded Chocolate Pow-der**, Bulletproof Upgraded Vanilla**, apple cider vinegar, sea salt, ginger*, cilantro, parsley, coffee*

xylitol, erythritol, stevia raw or not cooked, lightly heated

fi ltered water, water with lime/lemon, green tea, fresh coconut water

kale*, collards*, spinach*, cabbage*, radishes, summer squash, zucchini, lettuce

grass-fed butter, fi sh oil almonds, cashews, hazelnuts, maca-damia, pecans

non-organic grass-fed ghee or butter, organic grass-fed cream

low-mercury wild fi sh such as ancho-vies, haddock, petrale sole, sardines, sockeye salmon, summer fl ounder, trout

white rice, taro, cassava, plantain pineapple, tangerine oregano, turmeric, rosemary, laven-der, thyme

sorbitol, maltitol and other sugar al-cohols

steamed al dente, UV oven, baked at 350°F or below

tap water with lime/lemon, water with muddled fruit, fresh brewed Iced tea–unsweetened, fresh nut milk

artichokes, green beans, carrots butternut and winter squash, leeks, green onion, parsley

palm oil, palm kernel, raw macada-mias, virgin olive oil, pastured bacon fat

chestnuts, walnuts organic grass-fed full-fat raw milk or yogurt

wild caught seafood, pastured pork, clean whey isolate*, pastured duck and goose

brown rice, banana grapefruit, pomegranate, blueberries cinnamon, all-spice, cloves*, organic prepared mustard with no additives

non-GMO dextrose, glucose, raw ho-ney

simmered, boiled, poached, lightly gri-lled (not charred)

kombucha, raw milk, bottled ice tea–no sugar added, coconut water (bottle/box), bottled nut milks

onion, shallots, eggplant, peppers, to-matoes, peas

raw almonds, hazelnuts, walnuts, cashew butter, non-GMO soy lecithin

pistachios, pine nuts, sprouted legu-mes

non-organic grass-fed full-fat raw milk or yogurt, grain-fed ghee

factory farmed eggs, pastured chicken and turkey

black rice, wild rice, fresh or frozen or-ganic corn on the cob

apple, apricot, cherries, kiwi, fi gs nectarine, orange, peach, pears, plums, lychee, honeydew

onion, table salt, mustard seed maple syrup, coconut sugar sous vide, crock pot

freshly squeezed fruit juice raw kale, raw spinach, raw collards, beets, mushrooms, raw chard, pump-kin

duck and goose fat, grain-fed butter brazil nuts, garbanzo beans, hummus, dried peas

grain-fed butter heated whey, hemp protein, factory--farmed meat

potatoes (white, purple, new) passion fruit, plantain, bananas, da-tes, grapes, guava, mango, melons, persimmon, papaya

garlic*, black pepper*, paprika*,nutmeg*

white sugar, brown sugar, agave, cooked honey

broiled, barbequed

pasteurized milk corn (fresh on the cob) factory chicken fat, saffl ower, sun-fl ower, canola, peanut, soy cotton-seed, corn, and vegetable oils, heated nuts and oils

most legumes (dried beans and len-tils), peanuts

skim or low-fat milk, fake butter, paste-urized non-organic milk or yogurt

high-mercury or farmed seafood, rice and pea protein

oats, buckwheat, quinoa cantaloupe tofu, tamari, miso fructose, fruit juice concentrate, high-f-ructose corn syrup

stir fried

soy milk, packaged juice, dietdrinks, soda, sweetened drinks,aspartame drinks, sports drinks

all other corn except fresh, soy, ca-nned veggies

* These items should be cooked. Re-fer to the cooking chart for the most Bulletproof way of preparing these veggies.

Unroasted organic nuts are best; roas-ting destroys omega-6 oils. Nuts also mold very easily, so avoid blemished nuts and packaged sliced or crushed nuts.

Dairy protein is a major source of aller-gies and infl amation. Test yourself to see what works. Ghee is safe for al-most everyone, and butter usually is too because it is low in protein.

* Whey protein should be cold pro-cessed and cross-fl ow microfi ltered (CFM). People who are sensitive to dairy should use isolate over concen-trate

Eat very few starchy foods—and it’s most optimal in the evenings. Every 3 to 7 days, take one day to eat more. See the intake and eating times dia-grams above.

* Beware, these items often harbor toxic mold species. It’s best to use fresh, high-quality options whenever you can.

margarine and other artifi cial tran-s-fats, oils made from GMO grains, commercial lard

soy, soy nuts, corn nuts all cheese, powdered milk, factory dai-ry, dairy replacer, condensed or eva-porated milk, conventional ice-cream

soy protein, wheat protein, beans, cheese and other pasteurized or cooked dairy (except butter)

wheat, corn, millet, other grains, po-tato starch, corn starch, gluten-free powders

raisins, dried fruit, fruit leather, jam, jelly, canned fruit

commercial dressings, spice mixes and extracts, MSG, yeast, caseinate, textured protein, bouillon and broth, hydrolyzed gluten, anything labeled enzyme modifi ed, fl avoring, or sea-soning

aspartame (NutraSweet), sucralose (Splenda), acelsulfame potassium

burnt, blackened, charred, deep fried, microwaved