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Kindle Notes & Highlights
by
Dave Asprey
Unsaturated fats are the least stable and most inflammatory fats, but our bodies do need some of them, such as omega-3s and omega-6s, two different kinds of unsaturated fats.
I learned that scientists have indeed found that excess protein can cause inflammation because it is more difficult for the body to digest than other macronutrients.
This is one reason a low-fat, zero-added-sugar, and high-protein meal can leave you feeling full but still cause you to crave sweets later in the day.
oversimplified idea that “protein is healthy” has allowed the processed-food industry to stuff their products with low-quality proteins, including gluten and soy.
up to 20 percent of your daily calories should come from Bulletproof protein sources such as low-mercury fish, grass-fed beef and lamb, pastured eggs, hydrolyzed collagen, gelatin, and clean whey concentrate. Poultry is a somewhat inferior protein
The grass-fed cows had more healthy omega-3s and more conjugated linoleic acid (CLA), which is a type of naturally occurring trans fatty acid that improves brain function,
Generally, the more carotenoids in a substance, the more nutrients it contains. Yellow fat (like grass-fed butter) is a sign of high nutrient density. One of the things you’ll notice when cooking grass-fed meat is the yellowish color of the fat. More carotenoids equal more antioxidants, nutrients, and flavor!
One of the first symptoms of cutting too many carbs for too long is having very dry eyes. Being this low in carbs will also ruin your quality of sleep.
resistant starch feeds the healthy bacteria in their gut. Because resistant starch does not digest in the stomach, it arrives in the colon intact. According to several studies,6 good bacteria in the colon thrive on resistant starch and produce a short-chain fatty acid called butyrate (butyric acid) when they digest it.
There’s even evidence that consuming a lot of sugar can decrease the number of dopamine receptors in your brain,
MSG is an excitatory neurotransmitter that sends signals from one cell to another. Consuming it can cause the cells it activates to become overexcited. This leads to cell damage and often cell death. As your cells become damaged and/or die, your neurons signal for more energy. You may experience this as a headache, a sudden mood swing, or a craving for sweets, the fastest source of energy.
The most common polyunsaturated oils that you should avoid include canola, corn, cottonseed, peanut, safflower, soybean, sunflower, and all other vegetable oils.
these oils are that most are genetically modified and many contain toxic solvents used in their production.
usually stabilized in order to sit on the shelf by a process called hydrogenation. This process, which turns already unhealthy fats into more harmful synthetic trans fats, has been linked to many health problems and is a major cause of obesity.
Although this is unusual, some people respond to a food exposure up to 10 days later. This may be because it takes a while for inflammation to travel through the body and reach the brain. For me, eating gluten on Saturday night meant brain fog Monday morning.
cheese, yogurt, cream, buttermilk, and ice cream—
Butter is significantly healthier than the milk it is made from because the harmful milk proteins (including casein and BCM-7) are largely absent from butter.
Cheese is even more problematic than milk because the very process that turns milk into cheese also promotes the buildup of toxins.
Your body needs more sodium than potassium in the morning so your blood pressure can go up, but eating fruit (which has a lot of potassium) for breakfast causes your blood pressure to go down. Low blood pressure in the morning makes it harder to feel energized and ready to face the day.
learned that the trick was to use unsalted butter from grass-fed cows.
Kerrygold Pure Irish Butter (in the United States and European Union) and the New Zealand–produced Anchor Butter (in much of Asia and Australia) fits the bill. From my antiaging research I
final crowning achievement was to add 1 or 2 teaspoons of MCT oil (a coconut extract) to the coffee along with 1 or 2 teaspoons of unsalted, grass-fed butter or ghee.
Caffeine also increases insulin sensitivity in healthy humans,3,4 which is extremely important to sustained weight loss.
When gut bacteria are “starved” of starch or sugar, they get hungry. Hungry bacteria make FIAF and you burn fat. When gut bacteria are fed sugar or starch, they stop producing FIAF and you start storing fat.
Ketosis is a state your body enters when you have a lot of ketones in your blood and you are burning additional fat.
With plain coconut oil and a low-carb diet, you’d need to very carefully restrict carbs for at least 3 days to reach the same level of ketosis.
“Intermittent fasting,” which traditionally means eating all of your food within a shortened period of the day (usually 6 to 8 hours), has gained popularity among biohackers, weight lifters, and Paleo dieters because it is incredibly useful in aiding fat loss, preventing cancer, building muscle, and increasing resilience.
your fast is only 16 hours long, you’ll still get some, but not all, of the benefits of an 18-hour fast.
(or coconut oil, which doesn’t work nearly as well, as it’s only 15 percent as powerful as MCT oil).
Eating fat along with the protein will prevent this by giving your body extra energy to break down the protein into amino acids. Plus, it’s more satisfying.
The Bulletproof solution is to eat a modest amount of Bulletproof carbs (about 30 grams, plus vegetables), but only with your evening meal or soon after. Once or twice a week, eat 100 to 150 grams. The
There are a few reasons it’s important to eat your carbs at night. The first is that your body uses starch and sugar to make serotonin, a neurotransmitter that relaxes you and helps you sleep.
Over time, cells accumulate dead organelles, damaged proteins, and oxidized particles that interfere with cell function and accelerate aging. Autophagy is the body’s method of clearing out this clutter,
I found there was an even better way to turn on autophagy, and that’s by occasionally limiting protein consumption.
In fact, being chronically protein deficient is awful for your brain and your body. The trick was to come up with a way to become temporarily protein deficient.
The simplest way to do this is to do a traditional fast and eat nothing for 24 hours or longer. I
new maintenance system called the glymphatic system, which uses the cells’ mitochondria to remove cellular waste from the brain.8 They noted that this system is particularly active during sleep. In other words, as you sleep your brain cells’ mitochondria remove cellular waste. If you improve your mitochondrial function during sleep, you’ll turbocharge your brain’s maintenance system and get more cleanup done in fewer hours of sleep.
Fat is a long-burning fuel for your mind and body, and filling up with clean fats at dinner gives you a steady stream of energy. Grass-fed butter, animal fat, and coconut oil are all good choices,
Too much protein also raises an alertness chemical in the brain called orexin, which can disrupt your sleep.
Glutathione helps your liver remove toxins that interfere with sleep.
Forty-eight percent of the US population is deficient in magnesium,2 40 percent are deficient in vitamin B12,3 and 10 percent are deficient in folate.4
do recommend certain high-quality brands above others, but this list often changes as various companies alter their practices. For the most up-to-date recommendations, please visit bulletproofexec.com/top10. Please note that I have no affiliation with
Vitamin K1 is found in leafy vegetables like kale, while vitamin K2 is found in grass-fed animal products. Ruminant
K2 is a fat-soluble vitamin that helps with calcium metabolism. When calcium isn’t properly metabolized, excess calcium is deposited in arteries, leading to calcification and decreased vascular function.
On carb re-feed days, you should stick to Bulletproof Diet principles and eat up to 300 grams of Bulletproof carbs like sweet potatoes, carrots, and white rice. This
Bulletproof foods are the least-inflammatory, lowest-toxin, best choices with the highest nutritional content to supercharge your body and brain. Suspect foods have pros and cons and affect each of us differently, and Kryptonite foods have risks for everyone that far outweigh the benefits.
but as I discussed earlier, they’re high in antinutrient oxalates that prevent nutrient absorption.
In the 1970s, he ran an EEG manufacturing company and found that people showed far less brain activity after eating garlic and that their brains waves had become desynchronized.
higher-dose or longer-term use of garlic has also been shown to cause a number of other health problems, such as liver stress and inflammation.8 The most convincing evidence for me is that garlic breaks my meditation,
Excessive sugar and protein are particularly harmful.
