Common dietary mistakes will sap your energy, lower your immunity, and make you cranky. Basic unsuspected foods can make you weak, soft, and fat. Replace them with Bulletproof foods that fill you up, keep you strong, and even make you smarter.
The Bulletproof diet is the foundation for a Bulletproof body and a Bulletproof mind. It’s one of the most important things you can do to increase your performance across the board.
The right foods not only make you stronger and leaner, they can reduce your risks of cancer, heart disease, stroke, diabetes, and alzheimers. The Bulletproof Diet looks related to the paleo or “caveman” diet based on what our ancestors probably ate, but The Bulletproof Diet arose from research into biochemistry and human performance. For that reason, this diet overcomes some of the problems that can arise from long-term paleo dieting. Think of it as upgraded paleo, or paleo + science, or Paleo 2.0 (except Kurt Harris at archeovore.com already used that last one…)
Best of all, science shows conclusively (see bottom of page) that the best diet tastes good and is satisfying. It’s not vegan, it’s not low-fat, and you don’t need to limit calories or eat frankenfoods like tofurkey.
This is what I distilled from consuming countless thousands of research papers online, spending more than 10 years working with some of the world’s top health and nutrition researchers, reading over 150 nutrition books, and self-experimenting for 15 years. Just eat the stuff on the left below and watch what happens. No calorie counting, no measuring. Just eat and feel your brain, body, and hormones re-awaken as your effortlessly lose weight and gain muscle on little or no exercise.
Target 50-60% of calories from healthy fats (this is easy and tastes good), 20% from protein, and the rest from vegetables.
This diet has helped countless people. A version of it for optimizing pregnancy is coming out in a book from Wiley & Sons soon. If you’re one of the people who has benefited, please post a comment here!
About every three months, we update the Bulletproof Diet with the latest findings from research and experimentation, usually by shifting recommendations slightly in one direction or another or adding new foods. The latest version of the diet is always at this page. This is the 2011 version 2 diet.
Sign up on the right to be notified of new posts to The Bulletproof Executive, and we’ll email you a printable version of the Bulletproof Diet.
Research proving this diet works.
This is a list of studies behind the principles of this diet. It will be updated as new research becomes available.
*Cereal grains contribute to nutrient deficiencies, autoimmune disease, impaired digestion, and contain opioids which make them addicting. (1)
Switching from refined grains to whole grains causes zinc deficiency. (2)
Diets high in grain fiber deplete vitamin D stores. (3)
Phytic acid from whole grains block zinc and other minerals. (4)(5)
Removing grains, legumes, and processed dairy produces greater insulin sensitivity in animals and humans. (6)(7)
Brown rice (not white) prevents protein digestion and lowers nitrogen balance (a marker of muscle retention). (8)
Gluten and other grain proteins dysregulate the junctions between intestinal cells and increase cancer risk. (9)
80% of long term vegans are deficient in vitamin B12, which is needed for proper mental function.(10)
50% of long term vegetarians are deficient in vitamin B12. (11)
B12 deficiency causes dementia, cognitive impairment, depression, and degenerative mental disorders.(12)
Kids who eat a vegan diet are deficient in B12 and have impaired brain function. This reverses when they start eating animal products. (13)
Vegetarians and vegans have lower muscle creatine and carnosine levels. (14) (15)
The China Study is a collection of poor research and misinterpreted results. (16, 17, 18, 19, 20, 21)
Grass-fed meat is higher in omega-3’s, CLA, TVA, vitamins, minerals, carotenoids, and antioxidants. (22, 23, 24, 25, 26, 27)
The longer an animal is fed grains, the more nutrients are lost. (27)
Eating grass-fed meat boosts omega-3 levels more than can be explained by the amount of omega-3’s in the meat (grass-fed meat is better than omega-3 supplements). (28)
A lower ratio of omega-6 to omega-3 fatty acids reduces inflammation and protects against disease. (29)
Saturated fat is not associated with cardiovascular disease. This is supported by almost every high quality observational study ever conducted (not that this really matters, since it’s observational data). (30) (31)
Saturated fat does not raise cholesterol levels over time. (32)
Saturated fat raises HDL cholesterol, lowers triglycerides, and decreases the oxidation of cholesterol. (33, 34)
A diet high in saturated fat improves blood vessel function (don’t be fooled by the title of this study, read Chris Masterjohn’s take on what this study actually showed). (35, 36)
To get all the micronutrients your body needs from the USDA (DASH) diet, you would have to eat 33,500 calories a day. (37)
Vitamin D affects over 1000 genes in the human body. (38)
Magnesium deficiency exacerbates insulin resistance. (39)
Eliminating artificial colorings and food allergens improves ADHD symptoms. (40)