Consume Bulletproof nutrients


  1. Incorporate healthy fats into your diet.
    Start by including fats that are beneficial for your health. Aim for them to constitute 50 to 70 percent of your daily calorie intake. Choose sources of fat wisely, focusing on those that are less inflammatory and more stable. Some examples of these fat sources include avocados, coconut oil, and butter from grass-fed cows.
  2. Regulate protein intake.
    Aim for moderate amounts of high-quality protein, making it up to 20 percent of your daily calories. Prioritize less-inflammatory, more bioavailable protein sources like low-mercury fish, grass-fed beef, and pastured eggs. Reflect on the quality of protein you currently consume and how you might improve it. Could you switch from conventional to grass-fed beef or incorporate more fish into your diet?
  3. Increase your vegetable intake.
    Aim to consume 6 to 11 servings of vegetables daily, focusing on those with high nutrient content and low anti-nutrient load. But of course, this doesn't mean you have to force yourself to eat more than you're comfortable with—listen to your body's signals. Consider how you can add more vegetables to each meal. Could you have a side salad at lunch or add spinach to your morning smoothie? Remember, variety is key to covering all your micronutrient needs.
  4. Limit your starch consumption.
    Keep fruit and starch to only 5 percent of your daily calorie intake, especially if weight loss is a goal. This equates to one or two small servings of low-sugar fruits or Bulletproof starches like sweet potatoes or white rice, particularly after exercise.
  5. Limit fructose intake.
    Limit your fructose consumption to no more than 25 grams per day. Remember to focus only on low-fructose, nutrient-rich fruits like raspberries, blackberries, and strawberries. Use these fruits as a dessert option rather than a staple of your diet.
  6. Eliminate or reduce sugar intake.
    Cut down on foods and beverages high in sugar, especially those containing high-fructose corn syrup or large amounts of table sugar. Reflect on your daily diet—where does most of your sugar intake come from? Is it soft drinks, candy, pastries, or perhaps hidden sugars in processed foods? Start by replacing sugary snacks with healthier alternatives, such as nuts or whole fruits (in moderation), and opt for water or herbal tea instead of sugary beverages.
  7. Choose natural sweeteners wisely.
    If you need to sweeten your food or beverages, opt for natural sweeteners like stevia or erythritol, which do not have the harmful effects associated with aspartame and other artificial sweeteners. Experiment with these natural sweeteners in your coffee, tea, or homemade desserts. But always remember, moderation is still key, even with healthier options!
  8. Choose certified organic foods. Prioritize purchasing certified organic foods to avoid GMO ingredients. Organic certification ensures that the food was grown and processed without the use of genetically modified organisms. When shopping, ask yourself if the product is labeled as organic, and if not, consider if there's an organic alternative available. This is especially important for high-risk crops like canola, corn, cottonseed, sugar beets, potatoes, and soy.
  9. Opt for grass-fed butter or ghee. Replace conventional dairy products with grass-fed butter or ghee in your diet. Grass-fed butter is rich in beneficial nutrients like butyrate and vitamins A, K2, D, and E. If you're sensitive to casein or lactose, ghee is a great alternative since it lacks these allergens. Consider how you can incorporate grass-fed butter or ghee into your meals. For example, you may use them for cooking vegetables or add a spoonful of ghee to your morning coffee for an extra energy boost.


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