The Bulletproof diet also incorporates intermittent fasting, whereby you consume most of your calories during a very small window, typically 6 hours and fast the remainder of the day. A staple of the Bulletproof diet is a magical concoction called… wait for it… “Bulletproof Coffee”. I’ll admit that for awhile I was a little surprised that my total cholesterol and LDL numbers were not coming back down, but after seeing what others folks such as Chris Kresser had to say on the subject, my total cholesterol numbers were pretty much in line with what one would see being on a Paleo-type diet. Additionally, not all LDL cholesterol is the same – there are two different types based on particle size. Looking at my LDL particle size analysis, I have type A – the large, “fluffy” type that does not put one at risk for things like heart disease. I was somewhat disappointed to see that after bumping up my testosterone levels some 25% after 30 days, it then started to go back down. Could my initial 30-day retest have been a false positive? An early stool test revealed that I was indeed suffering from leaky gut and fat malabsorption issues.
Something I had been struggling with was getting to the bottom of why my white blood cell count was always so low.
So essentially, my immune system was shutting down, which explains my low WBC even though I showed no outward symptoms (I never get sick) . This also puts tremendous stress on one’s body, and can ultimately wreak havoc with one’s adrenals and thyroid.
I took an adrenal saliva test and at first glance, it would seem that things look pretty good, other than a slight dip below optimal range in the afternoon. I really hate it when something is labeled as a “diet”, because people’s first reaction is that it’s all about losing weight when in fact it’s more of a lifestyle.
In my original posts, I talked about the fact that I was actually over-training, and was switching to something more akin to Body by Science – short-duration, high-intensity workouts, in addition to playing soccer 2-3 times per week. Do your research and find quality sources for your staple ingredients like grass-fed (and grass-finished!) meats and pastured eggs like specialty butcher shops and farmers markets.
A few key things I learned were how to use my slow cooker (nothing like coming home from work to some grass-fed shortribs!) and making my own bone broth.
There’s a lot of debate currently regarding supplementation and while I agree that we should try to obtain as many of our nutrients as possible from our meals, there are certain nutrients many of us simply need to add (Vitamin D and Vitamin C are good examples).
I’ve tweaked my supplementation regimen over time as my various blood markers reached optimal levels – in fact, I’ve actually reduced the number of supplements I take (stopped taking Vitamin A, for example). For a short time after starting the diet, I began to notice some skin dryness, but it soon went away (most likely due to eating foods rich in vitamin A, such as kale). Earlier this year I started to grow out my beard, and to my surprise there were a bunch of gray whiskers appearing at the corners of my chin! I’ll admit that for most of my life I took rather poor care of my teeth, and have tons of fillings to prove it.
Like the diet itself, which is ever-evolving, I consider my journey a work in progress, making slight adaptations here and there based on my own situation and progress with the various issues I described earlier.
Increasing Carbs: Until my thyroid issues are resolved, I’ve increased my carb intake a bit. Protein Fasting: I consume a large amount of protein each day, and the latest version of the Bulletproof Diet suggests doing a protein fast 1 day per week (consume less than 15 grams) to trigger autophagy (allowing the body to rid itself of damaged cells), which has been shown to have tons of benefits. Also, I will continue working through my various protocols to continue healing my gut and undoing issues that I had unknowingly been dealing with for decades. I think that if you have any pre-existing thyroid, adrenal, or autoimmune issues, you may want to reduce any IF until you have tackled those problems first.
You seem to be well researched so I wanted to ask you – did you at all check the long term results of Paleo diet (and its derivatives)? Hi Rob, I just got back my last round of lab test results and things are looking good overall. High-protein, low-fat diets represent a hybrid between two current schools of thought in weight loss and maintenance: low-carb diets and low-fat diets.
If you have chosen to follow a low-fat, high protein diet, the following meal plans are designed to help.
Transfer eggs to broiler oven, allowing frittata to puff and cheese to melt, about 3 minutes. Choose whole, natural foods that are minimally processed including healthy fruits and vegetables. Avoid foods that are low in nutritional value such as candy, low-fat crackers and cookies, or starchy grains like white rice or white bread. Shop around the outside aisles of the supermarket, where you'll find the fresh, healthy foods your body needs.
Nuts and seeds can be a healthy part of a low-fat, high protein diet; however, in order to minimize fat you should limit them to an ounce or less per day. Pump up flavor with fat-free ingredients such as fresh herbs, Dijon mustard, Sriracha, and Worcestershire sauce. Visit local farmer's markets for the highest quality, in-season, healthful produce and meats. Consider joining a CSA (community-supported agriculture) program that will deliver fresh seasonal produce to you weekly. Learn the basics of multiple low-carb and low-fat diet plans by following blogs such as South Beach Diet, and the Beauty Detox System where you will glean healthy eating tips to support your lifestyle.
And our free high protein foods printout has what you need for a healthy high protein diet. This healthy protein rich foods list, including carbs, calories, fat and protein content, can help you to feel great, lose weight, build and maintain muscle, stay fit, trim and super healthy and look your absolute best.
Although many high protein foods are also very high in saturated fat, this protein foods list has only great-tasting, low-fat high protein foods. Red meat is usually too high in saturated fat, which has been shown to lead to many degenerative diseases. When it comes to choosing foods with protein, it’s vitally important to choose healthy high protein foods from the best sources of protein. So you can confidently print and use this high protein foods list for a high protein diet, since it has all of the healthy protein rich foods high in protein content to help you say healthy, lose weight and build muscle.
Shimomura Y, Yamamoto Y, Bajotto G, Sato J, Murakami T, Shimomura N, Kobayashi H, Mawatari K.


Moss Greene has been studying the common sense principles of health and nutrition since 1979. The premise is simple – eat a high (healthy!)-fat, low carb diet, getting 50-70% of calories from healthy fats, 20% from protein, and the rest from vegetables (with some fruits and starches). However, notice how much my total cholesterol and LDL came down during my last blood test – I’ll talk more about this in a bit (has to do with fixing my thyroid). Additionally, I was completely missing certain types of gut bacteria, such as lactobacillus.
I managed to contact a previous doctor I used some 8 years ago who still had the results of some prior blood tests and sure enough, my low WBC issues have been around for years.
Digging deeper, chronic infections such as H.Pylori can play a role in elevating one’s LDL, even when triglycerides are low. This tipped of my doctor that my cortisol numbers could be artificially inflated due to the chronic infections. I ended up doing a Crossfit on-ramp early in the year, which was right before one of my blood tests and sure enough my CRP skyrocketed! It mainly came down to some advance planning, such as searching for gluten-free(ish) restaurants on Yelp, and when in doubt I would just go for sushi (also, any authentic Argentinian steak houses serve grass-fed steaks).
In the summer I would even make my own adapted version of the “Get Some” ice cream recipe (my own adapted version can be found here). Incorporating collagen protein and bone broth into my diet has also done wonders for my skin (not to mention helping to speed up healing of bumps and bruises from playing soccer). Gray hair is a natural part of aging, but there are strong ties between gray hair and thyroid disfunction (and micronutrient deficiencies such as selenium and zinc). However, over the past year and a half, I have had 3 checkups (every 6 months) and have found zero cavities.
If you have any gut issues, ground meat is generally going to be much easier on your digestive tract.
I’ve noticed a slight bodyfat increase, but that could also be due to my increased protein intake as I continue to train and try to gain some more muscle mass. That was a long post, but hopefully you have gotten some value out of me sharing my experience so far. You probably don’t need to go through the level of testing I did, so just work with a good functional medicine doctor who can order up a blood test and interpret the results.
For me especially the cholesterol ratios were something I didn’t know (and makes so much sense). The n=1 public testimonials are impressive and I also feel amazing when I eat more animal stuff. Thanks for the post (and others) again, I don’t know if you hear this enough but it is a *very* informative and helpful blog. I rarely cheat and never eat processed foods because I truly enjoy real food and cooking for myself and my family. Low-carb, high protein diets minimize hunger during weight loss, while low-fat diets may protect heart health. Eating right is part of a healthy lifestyle that can help you manage your weight, prevent illness, increase your energy, and feel great. That’s because the foods on this list of high protein foods are ALL low in saturated fats. And red meat also increases inflammation, which causes pain, suffering and numerous health problems. American Heart Association Major dietary protein sources and risk of coronary heart disease in women. She began writing professionally in 2002 as the Nutrition Editor for BellaOnline, the 2nd largest women's website on the internet and in the world. When cells cannot use oxygen to metabolize, they resort to fermenting glucose for their energy.Thata€™s what cancer cells are about. By restricting carbohydrates, your body goes into ketosis, and starts to use fat as it’s primary source of energy instead of glucose. You get to “cheat” intermittent fasting by having a few cups of Bulletproof coffee in the morning – a combination of high-quality, single-origin, mold-free coffee beans with grass-fed butter and coconut or MCT oil, which does wonders to stave off hunger while increasing cognitive function over the final few hours of your fast. The smaller particle size LDL is what has been shown to increase risk for heart disease and heart attacks by getting clogged in arteries, leading to things like plaque buildup.
Having an underactive thyroid has been directly linked to lower testosterone – as I began treating mine, lo and behold it shot right up!
My stomach pH was an acidic 5.8, which can often be an indicator of candida (my doctor at the time simply said I probably had a “candida-like” infection, but didn’t suggest any course of treatment or ask for additional tests). After scheduling the blood, saliva, stool, and breath tests, sure enough some of the tests came back showing I had a number of lingering chronic infections, including Candida, h.pylori, Epstein-Barr virus (had mono in college), and Lyme Disease co-infection antibodies (still in my system after being bitten by a tick 10 years ago). My doctor said I had what he called “functional hypothyroidism” – right at the bottom of the “normal” range. That being said, even while eating anywhere from 2800-3500 calories per day, early on my weight went down by approximately 10lbs , but proceeded to stabilize, hovering between 162-165lbs. Over the past 3 months I have been working to get my weight up to 175lbs (increasing muscle mass), so as a result I have simultaneously put on a little bit of added body fat – I am considering increasing my carb intake to factor in the additional training.
I was then introduced to the folks at EVO Ultrafit, who are the pioneers of neurological-based strength training, built upon a foundation of what they call “iso extreme” exercises combined with a special electrical modality that literally retrains the way your brain and muscles send and receive information. I would pack some MCT oil and a “go kit” for my coffee in my luggage (if it was a short trip, I would pre-ground it otherwise I’d pack my hand grinder along with packing a stick of grass-fed butter in a small tupperware bowl). And paleo eggplant lasagna with a mixture of ground grass-fed lamb and beef is pure awesomeness! As I began working on fixing my thyroid, lo and behold I began to notice some of the hairs regaining their pigment as they grew out!
In fact, during my most recent visit, after my dentist finished my cleaning he marveled at the fact that my gums did not bleed at all, and said my gums were the healthiest of any patients he’s ever seen! Did you check any long term effects of these diets before adapting it or was it more of a “I have slightly elevated LDL and slightly low HDL so this will fix it” sort of attempt?
So I started Vit D3 supplementation, starting from 1000 UI, made blood tests on a 3 months basis and increase the intake up to 6000 UI.
However, the study does indicate that Epstein–Barr virus lowers VDR activity so I will definitely look into having my 1.25 OH Vit D checked (even though I have very low inflammatory markers).


Candida was relatively easy to knock out, but healing my gut is an ongoing process that could take a total of 1-2 years to restore.
Both types of diet are effective for weight loss and maintenance, and some people choose to combine the two to maximize their results.
Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. Red meat consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis. Meat consumption and the risk of type 2 diabetes: a systematic review and meta-analysis of cohort studies. Thata€™s why anything that oxygenates cells works to cure cancer, and thata€™s why cancer patients should avoid sugar.The paradox of cellular oxidation is that incompletely utilized oxygen can cause cellular damage. Fortunately, I was introduced to a great functional medicine doctor who quickly recognized my symptoms (having had successfully treated numerous patients with similar issues) and ordered up a battery of (but very specific) blood, saliva, stool, and breath tests. He was frankly amazed at how I was able to get by and still perform at a high level throughout the day (running a business, working out and playing sports, etc.).
I have barely lifted any free weights since I started working with them, yet I continue to gain strength and neurological efficiency.
I also figured out “hacks” for Trader Joe’s (although I avoid most items in TJ’s, they sell ground grass-fed beef and steaks in the frozen meat section and you can buy Kerrygold butter by the case at a discount if you ask) and Whole Foods. The only thing I can recommend to anyone is definitely checking at least 25 OH and 1.25 OH Vit D in the same blood test. I’m finishing up my adrenal and thyroid support protocols next month (total of 1 year) and will then retest. I also upgraded my cookware (eliminating teflon) and cooked my food at lower temperatures (for longer duration) to minimize oxidation of fats. I’ve been eating a healthy Paleo style diet (not the lean version) for years and recently gave up the last remaining sensitive foods, dairy and nightshades. A chain reaction of cellular oxidative stress in a particular organ can cause that organ to not function properly or become cancerous.Fortunately, the body comes equipped with an antioxidant defense system. I did not realize for many years that protein can cause weight gain and I definitely think I overindulged in the protein and wasn’t eating enough fats, although I do not eat fat-free anything.
Antioxidants are molecules that can safely interact with free radicals and stop the chain reaction from continuing or even starting.
In people with this mutation the level of 25 OH can be low or very low even if the 1,25 OH is good or high. So for this people a supplementation of Vit D could be harmful because can increase a lot the active form in the body and produce an hypervitaminosis.
If you exercise regularly, you do increase the potential for oxidative stress, making consumption of antioxidants even more important.The following foods and spices are rated by ORAC value. ORAC is an abbreviation for Oxygen Radical Absorbance Capacity and was developed by the National Institutes of Health in Baltimore.
Theya€™re substances in food which prevent damage to your bodya€™s cells and tissues caused by free radicals. Ita€™s important to keep free radicals in check, as they may contribute to aging, cancer and chronic diseases such as heart disease and Parkinsona€™s disease.Certain vitamins, such as A, C, and E have antioxidant properties, as do bioflavonoids a€“ free radical-fighting chemicals naturally present in certain plants.
There are various methods of calculating the antioxidant value of foods, one of which is the ORAC (Oxygen Radical Absorbance Capacity) assay, used by the USDA. The type of spice with the greatest antioxidant capacity is cloves, with an exceptional ORAC value of almost 300,000 units. ChocolateBet youa€™re not too sad to hear that chocolate is an antioxidant super-food!
Keep in mind, though, that the more processed chocolate is, the less antioxidants it typically contains. Pure, unsweetened cocoa powder and baking chocolate both have phenomenal ORAC values of around 50,000, and dark chocolate candies can range in the 20,000s. Steer clear of milk chocolate, which possesses a far weaker antioxidant power (and also contains a lot more fat and sugar than dark chocolate).3. CoffeeCoffee is another great source of antioxidants, with an ORAC value ranging from about 15,000 to 17,000, depending on brew time, type of bean and other factors. While the ORAC value of coffee is considerably less than those of spices and pure cocoa, consider that in terms of volume, we consume a lot more coffee than we do spices. In fact, based on a University of Scranton study published in 2005, coffee is the top source of antioxidants in the average Americana€™s diet.4. Other antioxidant-rich berries include elderberries, chokeberries, cranberries and strawberries.5. NutsNuts are jam-packed with antioxidants, while also providing protein, fiber and healthy fats. Pecans are the best source of antioxidants among nuts, with an ORAC value of close to 18,000. Dried FruitDried fruit is a highly concentrated source of antioxidants by weight since the fruita€™s water content has been removed. The dried fruits with the strongest antioxidant effects include raisins (dried grapes), with an ORAC value topping 10,000, and prunes (dried plums), which clock in at around 8,000. Fruit JuiceLike dried fruit, fruit juice is another super-concentrated source of antioxidants.
Berry juices are the best, with the ORAC value of black raspberry juice, for example, coming in at around 10,000. USDA researchers recently discovered that artichokes actually contain more antioxidants than any other cooked veggie, providing about 9,400 ORAC units.9.
BeansKidney beans and black beans are the best sources of antioxidants in the beans-and-legumes family, offering up ORAC values in the 8,000s.
Like nuts, beans also provide filling protein and fiber, making them a great weight loss food.10. Colorful FruitsIn general, deeply pigmented fruits and vegetables have higher antioxidant capacities than less vibrant-looking produce (such as white potatoes, for example), as the protective bioflavonoids in plants are what supply them with rich colors.



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