THE BULLETPROOF 30 DAY UPGRADE
THE BULLETPROOF30 DAY UPGRADE
You may not copy, duplicate or distribute this file. You may share this guideonly by directing others to the following ource/This document does not contain medical advice, nor is it a replacement formedical advice from a qualified health professional. The contents of thisdocument are for informational and discussion purposes only. This documentis not intended to diagnose, treat, cure or prevent any condition, disease orillness. Consult your licensed physician or dietician any time you plan to makechanges to your diet, exercise or eating patterns. As always, food and dietarychoices are left to the individual consumer.
YOU’RE IN!WELCOME TO THE 30 DAY UPGRADEBig change starts with small steps. You’ve justThis is not your grandma’s low-fat diet.taken step one.Instead, you’ll focus on eating high-quality,nutrient-dense foods that fuel your brainAll it takes is one small action. Blend Brainand body, while ridding your life of theOctane MCT oil in your coffee. Meditate. Addtoxins and habits that are holding you back.Collagen Protein powder to your smoothie.Walk after dinner. Make one small change, andPeople who have tried the Bulletproof Dietyou’ll be Bulletproof.have reported things like: More energyThis guide shows you how to do it. Better focus and concentration Fat lossThe 30 Day Upgrade is based on the Bullet- Muscle gainproof Diet: a science-backed approach to Fewer food cravingsnutrition and wellness that helps you burn fat, Improved moodcurb cravings and have more energy for the Reduced inflammationthings you love — no calorie counting required. Better sleep And more.On the Bulletproof Diet, you eat fewer carbs,plenty of healthy vegetables and lots ofhigh-quality fats. It’s a flexible, easy take ona cyclical ketogenic diet — and it’s whatPrepare to unlock the endlesspower of you. You can do this.helped Bulletproof founder Dave Asprey losemore than 100 pounds while boosting hisenergy and focus. It’s pretty awesome.THE BULLETPROOF 30 DAY UPGRADE
TABLE OF CONTENTSFAQ. 7PRE-UPGRADE CHECK-IN.10WEEK 1. 11-17WEEK 2. 18-22WEEK 3. 23-28WEEK 4. 29-34POST-UPGRADE CHECK-IN. 32MAINTENANCE MODE TRACKER. 33UPGRADE JOURNAL. 34MEAL PLAN. 35-36RECIPES. 37-83GROCERY LIST.84-87THE BULLETPROOF 30 DAY UPGRADE
OVER THE NEXT FEW WEEKS,HERE’S WHAT WE’LL DOReplace sugar with quality fatsSugar comes in many hidden forms, including fruit juice, sports drinks, sauces and saladdressings. The problem is that excess sugar can lead to energy crashes and cravings. Overthe next month, we’ll replace sugar with quality fats like grass-fed butter, ghee, Brain Octaneoil, XCT oil and coconut oil.Switch to grass-fed meat and wild-caught seafoodThe quality of your food matters. Whenever possible, choose pasture-raised, grass-fed meatlike beef, lamb and bison. Pasture-raised eggs, pork, chicken, turkey and duck also make goodclean sources of protein. Eat wild-caught fish and other seafood — not farmed.Remove grains and glutenThis category includes corn, oats, barley and wheat. Gluten and grains can contribute tonutrient deficiencies and inflammation in some people, so we’ll eliminate them for a shortwhile. Once you’re in maintenance mode, cycle them back in and see how you feel.Avoid all synthetic additives, colorings and flavoringsThis includes aspartame, MSG, dyes and artificial flavorings. Stick to real, whole foodswhenever possible.Eliminate legumes such as peanuts, beans and lentilsIf you must have beans, soak, sprout (or ferment) and cook them yourself.Remove all processed, homogenized,and pasteurized dairyMost dairy products contain casein and lactose, two compounds that can cause inflammationand digestive distress in many people. Grass-fed butter has much lower levels of casein andlactose because of the churning process, which removes the buttermilk from the butterfat. Ifyou want to keep some dairy products, opt for full-fat, raw dairy from grass-fed animals.THE BULLETPROOF 30 DAY UPGRADE
OVER THE NEXT FEW WEEKS,HERE’S WHAT WE’LL DOLimit fruit consumption to 1-2 servings per dayFruit is an awesome treat, but it can be high in fructose — a type of sugar. Favor fruitslike berries and lemons over higher-sugar fruits like watermelon and apples.Cook your food gently, if at allSmoking, frying and grilling can damage the proteins in your meat and produce carcinogens.Best to cook your food slow and low, at or under about 320 F. Do not use microwaves orfry your food.Switch to organic produceThis is more important for some plants than others. We’ll go through the ins and outs ofchoosing your veggies later.Bonus tip: Enjoy your food!These might sound like restrictions, but we ask that you give it a chance. Once you knowyour way around, you’ll find that you’re taking more pleasure in your meals than you’ve everhad before.THE BULLETPROOF 30 DAY UPGRADE
FAQQ: That’s a lot. Do I have to do all 10 stepsQ: Will implementing the first few Upgradeat once?principles be enough to notice any difference?A: Nope. The 30 Day Upgrade eases you intoA: Absolutely! You’ll feel stronger and morethese changes, adding a little over time. Youenergized by making even the smallest changescan do everything at once, or take it day byin the right direction. The more you do, the betterday. Either way, you’re Bulletproof.you’ll feel.Q: Where’s the list of foods I’m not allowedQ: What if I eat the wrong thing?to eat?A: This isn’t one of those times you have toA: Standard diets are full of restrictions, andbe perfect. Make a promise to yourself that youthat’s kind of a downer.won’t beat yourself up when you eat a bite ofsomething that “isn’t Bulletproof.” This is aReality is, there are a handful of foods that willjourney, not a destination.set you back, but there are a zillion foods thatwill keep your game strong. So, the best way toWe know you can do this, and we want you toapproach your Upgrade is to focus on the foodsfeel the unlimited power of being human, just likethat make you feel your best.thousands of others who started right where youare and went for it.The 30 Day Upgrade’s flexibility makes this eveneasier. Bulletproof foods and drinks actually existon a spectrum: green, yellow and red:Green Zone foods: These are foods that feedevery cell in your body. Fill your plate up!Yellow Zone foods: These foods may causeinflammation or digestive issues. See howthey make you feel.Red Zone foods: These are what we refer to as“kryptonite” foods, and you should avoid theseas much as possible.Throughout the month, we’ll give you recipes,meal ideas and snack options that will keepyou going strong.THE BULLETPROOF 30 DAY UPGRADE
BEFORE YOU GET STARTEDThese few steps will make your upgrade goOptional, but encouraged: Take three selfiesmuch more smoothly, and it’ll give you a wayto see how your body changes over time. Twoto see if everything is working as it should.will be full-body selfies: one straight-on, the1. Fill out your Pre-upgradeCheck-in (at the end of this section)Changes are subtle and gradual, and often, wedon’t notice the major improvements that tookplace because they happened slowly over time.To know whether or not something is working,other a profile. The third is a close-up of yourbare face. This is for your eyes only, so thatyou can see your transformation right underyour nose. No need to share with anyone!After a few weeks, you’ll do your post-upgrade check-in and compare notes. That’sthe best part!we need to gather some data.So, we’re asking you to do a little inventoryof how you feel, along with some standardmetrics that indicate whether or not thechanges are sticking.THE BULLETPROOF 30 DAY UPGRADE
BEFORE YOU GET STARTED2. Find a partner toupgrade with you4. Clean out your trash stashIt’s nice to have someone to share thisBread. Donate it or give it away.Chips. Soda. Canola and vegetable oil. Packaged foods.experience with. If you’d rather do thison your own, we’re here to cheer youIt’s easy to say you won’t eat it, but if it’s there, you haveon every step of the way.to make the decision every time you walk by the pantry that.you won’t reach for a handful or one bite. That whittles awayat your willpower. Get it out of sight for 30 days, then see3. Get socialhow you feel.To stay looped, follow Bulletproof whereveryou hang out online for the latest tips andupdates. It’ll keep you motivated and give you5. Go grocery shoppingeasy, delicious recipes ideas along the way.Next, stock your fridge with satisfying and delicious foodsFacebook: facebook.com/Bulletproof/that won’t tank your performance.Instagram: instagram.com/bulletproof/Twitter: twitter.com/bpnutritionPeek ahead — at the end of this guide, you’ll find a weeklymeal plan and grocery list for the next month. Use thatUse the hashtag #BeBulletproofas a guide to fill your cart. You can also print and use theBulletproof Diet Roadmap to stock up on green-zone foods.After the first week, you’ll be more familiar with the Roadmapand foods that jive with your system — and you can start tomake your favorite recipes more Bulletproof.After that, you’re ready! Pick a day on your calendarthat will be Day 1, and let’s do this.THE BULLETPROOF 30 DAY UPGRADE
PRE-UPGRADE CHECK-INComplete this check-in before starting Week 1, Day 1.Check all that apply to you and fill in the metrics at the bottom.EnergyMoods Tired all the time Depression, disproportionate sadness Must have coffee all day to keep up Anxiety, feeling of impending doom Must have coffee first thing to get going Hormonal mood swings (monthly) Mid-afternoon crash General mood swings Insomnia, racing mind before bed Anger, outbursts Attention issues due to sleepy feelingCognitiveDigestion Brain fog, forgetfulness Bloating Attention issues not associated with fatigue Abdominal discomfort Trouble focusing for extended periods Frequent diarrhea or constipation Habit mix-ups, like putting the milk back in Acid reflux, heartburn, indigestionthe pantry instead of the fridge Gas pains or flatulence IBS or "nervous stomach"MusculoskeletalSkin Backaches Headaches Cystic acne (red, painful) Painful, stiff or tight joints Hormonal acne (monthly) Neck soreness Psoriasis, eczema, rosacea, other skin issue Arthritis Dry or oily skin Frequent rashes or flare-ups Scaly, flaky skin or dandruffWEIGHT:WAIST (in):HIP (in):WAIST-TO-HIP RATIO (waist/hip):Waist measurement divided by hip measurement. This helps you see if any waistline shrinking isbecause of overall weight loss or due to reduced bloat (reduced digestive distress).Medical concerns/chronic conditions:THE BULLETPROOF 30 DAY UPGRADE
WEEK 1THE BULLETPROOF 30 DAY UPGRADE
WEEK 1Your time has arrived! Get ready to feel amazing.Here’s what we’ll do this week. You can incorporate one new habit per day, or pick a fewthat work well together. It’s up to you. Replace sugar with quality fats Remove grains Switch to grass-fed meats andwild-caught seafood Start intermittent fastingHere’s the thing: Day one will be easy. You’ll be motivated and ready to do all the right things.Sometime this week, your body will shift to burning fat for fuel instead of carbs (sugar). This a metabolic state called ketosis, and it’s the secret to lasting energy and fewer cravings. The thing is, youmight encounter sugar cravings and fatigue — aka the “keto flu.” Read this article to learn moreabout keto and how to power through the keto flu.You can do it. Let’s get to it.THE BULLETPROOF 30 DAY UPGRADE
WEEK 1Replace sugar with quality fatsCutting back on sugar is one of the highest impact things you can do for your brain and body.Sugar is everywhere, from fruits and sweeteners to pastries and dressings. When you eat sugar, yourpancreas secretes a hormone called insulin. When your body makes insulin, your cells take up the availablesugar for energy, and your blood sugar drops.When your brain senses your blood sugar is lower than usual, it thinks you’re running out of fuel andclamors for more sugar. And that’s how a craving is born.Here’s the key to lasting energy and fewer cravings: keep your blood sugar steady. To do that, you’ll getyour body used to burning fat for energy. That’s why you want to eat less sugar and more quality fats.Think about how you feel after you eat a bowl of spaghetti, compared to how you feel after you’ve eatensteak with veggies and butter. After the pasta, you were probably stuffed for a little while, then a little tired.Then, you probably checked the fridge for leftovers.You’re not likely to do that after steak and veggies coated with quality fats. Fat keeps you full, and youwon’t need to eat as much or as often if you reach for quality fats instead of empty carbs and sugarysnacks.Fat doesn’t spike your blood sugar like carbs or protein. Fat also slows the absorption of the carbohydratesthat you eat alongside it, keeping blood sugar stable so your pancreas doesn’t release as much insulin as itwould if you ate the carbs by themselves.On the Bulletproof Diet, you want about 50 to 70 percent of your daily calories from fat, 20 percentfrom protein, 20 percent from vegetables and 5 percent from carbs. Check out the Bulletproof DietRoadmap at the back of this guide for a detailed breakdown.THE BULLETPROOF 30 DAY UPGRADE
WEEK 1Switch to grass-fed meatsand wild-caught seafoodRemove grains and glutenGrass-fed meat isn’t a luxury item — it’s realthe nutritional powerhouses they’re claimed to be. Somemeat. Compared to grain-fed meat, grass-fedgrains are a decent source of carbs, and some are okay onmeat contains more:occasion, as long as you tolerate them. For other people,Despite what you likely grew up hearing, grains are notthough, grains can contribute to inflammation, gut issues, Omega-3 fatty acids andconjugated linoleic acid (CLA)energy crashes and other sensitivities. Carotenoids and trace nutrientsHere’s why it’s a good idea to avoid grains and see how Beneficial saturated fatyou feel:It also tastes way better. Read this blog articlefor more details about grass-fed meat. Phytic acid: Grains are high in phytic acid, whichcan decrease the absorption of iron, zinc andcalcium in the grains themselves or the foodsAs far as seafood goes, don’t go near theyou eat with them.farmed stuff. Lectins: Grains are high in proteins called lectins,Farmed fish can be higher in antibiotics andwhich can bind to the lining of your gut andbacterial and heavy metal contamination, andcontribute to low-grade intestinal inflammation.unsustainable farm practices aren’t good forthe planet. Whenever possible, opt for Gluten and related proteins: Gluten and othergrass-fed and wild-caught proteins — you’llproteins found in many grains can contribute totaste (and feel) the difference.inflammation and digestion issues in somepeople.One exception: Many people generally tolerate whiterice, which is why it’s part of the Bulletproof Diet.More on that later.THE BULLETPROOF 30 DAY UPGRADE
WEEK 1Intermittent fastingIntermittent fasting, also called IF, is pretty simple.You eat within a shortened period of time, and youHow to start BulletproofIntermittent Fasting:Step 1: Finish dinner by 8 p.m.fast the rest of the time. If you’re not eating rightnow, you’re fasting. And if you extend your fast aStep 2: Drink Bulletproof Coffee in thebit longer, you can benefit from it — namely, yourmorning. If you get hungry before you breakenergy, brain power and weight, among otheryour fast, have another cup. Avoid caffeinebenefits. (Bye, sugar cravings.)after 2 p.m. so you don’t interfere with sleep.Recipe on next page.In human and animal studies, intermittent fastinghas been shown to have tons of benefits:Step 3: Break your fast around 12-2 p.m. Bythis time, you’ll have fasted for 16 to 18 hours. Weight management Helps prevent insulin and leptin resistanceStep 4: Stop eating around 8 p.m. During your Promotes cellular repair (autophagy)eating window, eat delicious and satisfying Supports healthy agingBulletproof meals until you’re full. Protects your cardiovascular system Promotes feelings of tranquility and alertnessYou can do this every day, or just a few days Increases lifespan and protects against diseasea week. If you follow the 30 Day Upgrade MealPlan at the end of this section, you’ll spend theLearn the full details about intermittent fastingnext two weeks intermittent fasting so you canhere. Worried about feeling hungry? On thesee how it benefits your brain and body.Bulletproof Diet, you’ll practice BulletproofIntermittent Fasting. This means you startyour day with a cup of Bulletproof Coffee, whichkeeps you full and energized all morning long.
WEEK 1How to make BulletproofCoffee – Official RecipeIngredients:2 1 2 heaping tablespoons groundBulletproof Coffee Beans1 teaspoon - 2 tablespoons Brain OctaneMCT oil1-2 tablespoons grass-fed, unsalted butteror Grass-Fed GheeDirections:1. Make your coffee. Brew 1 cup (8-12 ounces)of coffee using filtered water with 2 1 2heaping tablespoons of freshly groundBulletproof Coffee Beans.2. To a blender, add coffee and 1 teaspoonto 2 tablespoons of Brain Octane oil. Ifyou’re new to MCT oil, start small.3. Add 1-2 tablespoons of grass-fed, unsaltedbutter or grass-fed ghee.4. Blend for 20-30 seconds until it looks likea creamy latte. Enjoy!THE BULLETPROOF 30 DAY UPGRADE
WEEK 1How to find your ideal carb intakeHigh-fat, lower-carb diets have a number of known benefits for your body and mind. That’s why ketogenicdiets are so transformative for a lot of people. But carbs are not bad. You use them for energy, and carbssupport systems in your body.There is no one-size-fits-all approach to nutrition. It’s important you find your body’s sweet spot for carbintake. Most people do best eating somewhere between 30 to 150 grams of net carbs daily.“Net carbs” means you subtract fiber and sugar alcohols (like xylitol) out of your daily carb count becausethey don’t affect your blood sugar like bread and sugar do.Here are three different approaches to high-fat, lower-carb diets:Cyclicalketogenic diet This is what the 30 DayFull ketogenic dietModeratelylower-carb diet Eat fewer than 50 grams of Eat 100 to 150 grams of netnet carbs per day, every day.carbs every day.Upgrade is based on. For some, eating so few carbs Six days a week, eat Women often do best withfor too long can causethis option — eatingapproximately 50 grams ofnegative side effects likelower-carb can sometimesnet carbs per day. On daystomach issues and dry eyes.mess with hormonal function.seven, eat more carbs —If you get any of these, youapproximately 150 gramsmay do better with a cyclicalof net carbs.ketogenic diet. The 100 to 150 grams rangeworks well for athletes andactive individuals, too. Eating more carbs one day a Be sure to check food labels,week helps avoid the negativeincluding the carb count forside effects of stayingyour veggies, until you get alower-carb for too long.feel for eating keto. A foodtracker app can help.Pay attention to how you feel. Are you sharpest with a weekly carb refeed, or do you do better on a fullketogenic diet? Do you burn out when you dip below 100 grams of net carbs per day? Find a good balancethat works best for you, and talk to your doctor before you make any major changes.THE BULLETPROOF 30 DAY UPGRADE
WEEK 2
WEEK 2You have your first week behind you! Just likethat, you’re 25 percent of the way through.It flew by, right?You’ve fallen into the groove of knowingwhat to eat, when to eat it. You’ve startedto eliminate inflammatory foods. And if you’refollowing the Bulletproof Diet, your body isswitching to burning fat for fuel. If you’redealing with the keto flu, you’re in the homestretch.The upcoming changes are much smaller thanthe ones you already handled. At this stage inthe game, you just have to keep rolling.Avoid all synthetic additives,colorings and flavoringsNatural flavorsThe term “natural flavors” covers a vast numberof additives, some of which can wreck your gut,contribute to brain fog and inflammation and keepyou from feeling your best. Why take the chance?It’s better to know exactly what your food contains.It’s time to take a look at your food labels andavoid synthetic additives, colors and flavors in theingredients list. The one exception is “natural flavors”derived from fruit and vegetable essences, like whatyou’ll find in some sparkling waters and BulletproofBy the end of this weekyou will have: Avoided all synthetic additives,colorings and flavorings Eliminated legumes such aspeanuts, beans and lentils Removed processed, homogenizedand pasteurized dairy Switched to organic produce Learned about the cookingmethods to manage inflammationFATwater.Nitrates and nitritesNitrates and nitrites are common in cured meats(that includes bacon). They keep meat pink andextend its shelf life. They also keep bacteria andfungi at bay.Cooking nitrates and nitrites at high heat (thinkfrying, charring and grilling) can create nitrosamines,which are cancer-causing chemicals that studieshave implicated in cancer formation in over 40animal species.The bottom line: Whether it’s labeled nitrate-free ornot, buy pasture-raised bacon and cook it at low heat.THE BULLETPROOF 30 DAY UPGRADE
WEEK 2Artificial dyes and colorsEliminate legumes such aspeanuts, beans and lentilsArtificial dyes and food colorings are chemical-basedadditives that manufacturers use to make food lookLegumes have a lot of fiber, so you maymore appetizing — or if it’s a food that’s marketed tohave heard for years that beans are achildren, to make it look more fun.healthy food. Fiber is good, but pilingyour plate with green-zone vegetablesOther countries have banned a long list of chemical-is a better way to get it.based dyes that the U.S. still uses. Researchers havelinked synthetic dyes with asthma, cancer, DNA andYou’ll avoid legumes during your 30 Daychromosomal damage, nerve damage and more.Upgrade because they contain lectins andphytic acid, powerful antinutrients thatIt’s just not worth it.Artificial sweetenerscause stomach discomfort and interferewith nutrient absorption. After yourUpgrade, try them again and see howyou feel.Researchers have made the connection betweenchemical sweeteners and neurotoxicity, cancer, insulindysregulation and more. But giving up sugar doesn’tmean you have to give up sweet treats. There aresweeteners you can use in your treats that won’t chipaway at your health, and others that burden your body.Sweeteners to avoidHigh-fructose corn lfame PotassiumAgaveFructoseFriendly sweetenersBirch-derived xylitolErythritolSteviaSorbitolMaltitolNon-GMO dextrose, glucoseRaw honeyTHE BULLETPROOF 30 DAY UPGRADE
WEEK 2Remove processed,homogenized andpasteurized dairyMost dairy products contain casein andlactose, two compounds that can causeinflammation and digestive distress inmany people. Most people feel a lot bettereliminating milk, cheese and other dairyproducts entirely, but if you want to keepsome dairy products, opt for full-fat, rawdairy from grass-fed animals.There are two exceptions you’ll find inabundance on the Bulletproof Diet:grass-fed butter and grass-fed ghee.Grass-fed butter has much lower levels ofcasein and lactose because of the churningprocess, which removes the buttermilk fromthe butterfat. People also generally tolerateghee, even when they have problems withother dairy. Manufacturers remove the milkproteins and lactose in the process, leavingpure butterfat.Switch to organicproduce, at least forthe Dirty Dozen To help build better soil. The soil is made up oftrillions of living organisms — or at least should be.Chemicals that big agribusiness use are unquestionablytoxic for soil bacteria, killing beneficial bacteria andbugs that help your food grow. Organic food supportshealthy soil way more than conventionally-grown food.A growing body of research is shedding light on thedangers of pesticides and herbicides in our food. Themost widely used herbicide in the world, glyphosate,raises particular concern about its health effects.Glyphosate has been classified by the World HealthOrganization as “probably carcinogenic to humans.”They based that classification largely on animal studiesthat showed that glyphosate caused tumor growth orhigher incidence of cancer.Glyphosate accumulates in sprayed food. Organicfood, on the other hand, cannot be sprayed withglyphosate/Roundup, and people on an organic diethave significantly lower glyphosate residue in theirsystems.The Environmental Working Group ranks produceaccording to its chemical residues and frequentlyupdates its list of the“Dirty Dozen.” You want to buythese items organic whenever possible. Here’s the listin 2019:1. StrawberriesWhenever possible, buy organic produce.2. SpinachHere’s why:3. Kale4. Nectarines To support sustainable farming5. Applespractices. Sustainable farming practices6. Grapeskeep small farmers happy and toxic7. Peacheschemicals out of our soil and water. A8. Cherriesdiverse crop rotation is more like what9. Pearsnature intended.10. Tomatoes11. Celery12. PotatoesTHE BULLETPROOF 30 DAY UPGRADE
WEEK 2Review your cooking methodsHeating oils and fatsoxidizes themJust like the food choices you make, your choices in cookingmethod can push you toward your goals or hold you back.Quality fats, like what you’ll find inThe Bulletproof Diet Roadmap lays out cooking methods inMCT oil and grass-fed butter, supportthe same way it does with food types — green zone is greatyour brain and energy levels. They alsofor you, and red zone may tank your performance.serve countless other functions in thebody. But when you overheat your oilsCooking damages proteinsor deep-fry your food, you’re bathingyour food in oxidized fats, denaturedproteins and glycated sugars. The highProtein structure plays a huge role in the way your bodytemperatures used during deep-fryinguses it. Excessive heat denatures proteins, which meansproduce a number of toxicthe protein loses its structure. That doesn’t make thecompounds that may increaseprotein toxic, but it makes it difficult for your body toyour risk of cancer.get full benefit from it.You probably already know thatHigh heat produces carcinogensyou feel great after eating steamedvegetables and steak and not-so-greatafter eating a charred fast food burgerThe high temps and burning action that comes withand fries. Being Bulletproof meanssmoking, frying and grilling meat produce nasty compoundsyou’re paying attention to what youthat you don’t want anywhere near your food. Cooking thiseat and how it makes you feel. Thisway allows amino acids, sugars and creatine to react, whichdoesn’t mean you have to be perfect.produces heterocyclic amines (HCA). It also forms polycyclicIt means you eat what works for youaromatic hydrocarbons (PAH), which become a concernand your body, and if that meanswhen burned particles stick to the outside of the meat, aspicking grilled over fried chicken,it does with open-flame cooking. This process starts atyou’ll feel the difference.around 320 F, so it’s best to keep your cooking temps lowerthan that.THE BULLETPROOF 30 DAY UPGRADE
WEEK 3
WEEK 3The first week came with the biggest habitchanges, and it felt rough at times. The secondweek, you made some additional tweaks andworked out the kinks from Week 1.Now, you’re in the sweet spot.You know what to do, you know what you like,and you’re feeling it working. You might evensee changes in your body, your focus and yourday-to-day endurance.Feels good, doesn’t it?For Week 3, you’re not taking anything away.Now, it’s time to level up by adding some easybut high-impact practices to your week.This week, you’ll work things into your life like: Meditation. You’ll learn why and how tomeditate, and you’ll get some tips on howto do it more effectively. Exercise. You’ll find out what kinds ofmovement will lead to increased strengthand endurance, and you’ll learn whichtypes of exercise won’t do you any favors. Supplements. You’ll go through the list ofthe most impactful supplements and decidewhich ones will benefit you the most.This week is going to be amazing! Let’s do it.THE BULLETPROOF 30 DAY UPGRADE
WEEK 3MeditationMeditation is a calming practice that, overtime, keeps your emotional reactions in check,reduces unhelpful stress and steadies yourmind under pressure.Meditation has been around in some formor another for thousands of years of humanpractice in cultural and religious contexts, andmore recently, it’s been getting a more criticalexamination from scientific research.There’s a ton of research that says meditationcan have an impact on almost anything you’relooking to change in your body and mind —and some would even say soul.Some of the benefits of meditation include:Lower blood pressureReduced inflammationEnhanced immune functionReduced fatigueLower levels of anxiety and depressionLower stressImproved moodBetter sleepElevated self-esteemStronger memory and problem-solving skillsSharper concentrationMore effective decision-makingTHE BULLETPROOF 30 DAY UPGRADE pag
On the Bulletproof Diet, you eat fewer carbs, plenty of healthy vegetables and lots of high-quality fats. It’s a flexible, easy take on a cyclical ketogenic diet — and it’s what helped Bulletproof founder Dave Asprey lose more than 100 pounds while boosting his energy and focus. It
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Bulletproof Toolbox Podcast #276, January Q&A 4 Speaker 2: Bulletproof Radio, a state of high performance. Dave: Hey, it's Dave Asprey with Bulletproof Radio. Today's cool fact of the day is that the reason people find tea so relaxing might be the L-theanine in it. L
