Asprey - Bulletproof : the cookbook : lose up to a pound a day, increase your energy, and end your cravings for good

To my wife, Dr. Lana,
who tirelessly supports my crazy
biohacking in the kitchen...
and everywhere else.
Thank you, Lana!

CONTENTS

INTRODUCTION

IF SUPERMAN SWEARS BY IT....

T he best way to learn about the benefits of becoming Bulletproof is to hear from someone whos had an amazing, transformative experience. Who more fitting than the actor Brandon Routh, who played Superman in Superman Returns and superhero the Atom on the hit TV show Arrow? Hes an excellent model of Bulletproof living in a demanding, performance-based profession that requires peak physical and mental shape. Brandon is playing a superhero, and in a metaphorical sense, thats what biohacking is all aboutachieving your own superstrength, and discovering abilities you didnt even know you had. Brandon is a great example of Bulletproof living because hes really felt the whole 360-degree change in every aspect of his life, from losing weight to improving brain function to better sleep and more meaningful social moments. Brandon discovered the Bulletproof approach right at a time when he was ready for an overall overhaul. He didnt really realize it at the time, but once he started experimenting, he was a fast convert and remains today one of our greatest champions.

Like any job, acting has heavy demands, but there are a whole host of factors that come into play with this particular profession. It takes a really high level of performance to be an actor. Theres always a lot of pressure on set, along with marathon filming days, hot lights, intense personalities. When its time to do your thing, you have to perform, literally and figuratively. You need stamina, energy, and all your mental capacity. You cant afford to feel weakmentally or physically. Brandons story can give you a picture of what it feels like to be Bulletproof in all the myriad ways he experienced his own transformation. Heres the story as Brandon told it when he visited as a guest on my podcast last year. It went something like this:

I got turned onto the Bulletproof Diet by my friend Adam Karell at a bachelor party of all places. He asked if I had heard about this approach of putting butter and coconut oil in coffee. I was skeptical but intrigued by what the blog post said about the benefits of good saturated fats. After reading more of Daves blog posts and listening to a few podcasts, I was swayed. Two days later, I tried Bulletproof and I have not stopped since. It transformed my diet and my outlook on health, and it turned the light on in my brain that I didnt know was turned off. Thats something thats hard to explain to someone whos not tried it, but it really woke up my mind. It changed my energy, my clarity in communicating with people, my sleep patternsit just changed everything. Six months after starting Bulletproof, I landed a new Superhero role as Ray Palmer aka the Atom. Ray Palmer was to be a character full of fast-talking energy, quick wit, and charisma. My Bulletproof diet helped me cultivate the mental energy and freedom needed to play him convincingly. Plus, I needed to be in great shape for the physical demands of the job, as well as for the visual demandsthe dreaded shirtless scenes!

Prior to that, I had been experimenting with veganism because the food is so good, so pure, so clean. But you could only get it in vegan restaurants or by prepping it yourself. Most omnivore places arent prepping produce that way. So I go to this party and I learn about Bulletproof eating, and I realize that there is another option for getting powerful, pure foods that would help me perform to my potential. Suddenly everything just came together. Another lucky coincidence is that, around that time, my wife and I were having conversations about how we wanted to approach nutrition with our nearly one- year-old son after a year of breastfeeding. Going Bulletproof helped us make the decision to introduce high-quality animal fats and proteins, and the results have been pretty astounding. Hes thriving. Hes very verbal and, at three years old, he has a very expansive vocabulary for his age group. We feel like his nutrition and the quality of his diet have played a big part in that.

So lets talk about all the ways becoming Bulletproof affected my lifebecause it really did change every aspect of my being for the better. The first thing I noticed was that it changed my cravings. Suddenly, I was steering clear of Daves suspect foods and eating all this high-quality fat, and I just didnt crave sweets anymore. It really reset my body, too, so that if I didnt get enough fats, Id start craving sweets again. With this new style of eating, I didnt need to snack, I didnt feel unsatisfied, and I really trusted my system to tell me what was what. Now I typically go seven to eight hours totally satiated and fully energized. When I used to get hungry, Id get cranky, as many people do. Now, I dont have the hunger cravings, and I dont have the accompanying grumpiness. The first thing youll notice about becoming Bulletproof is that it puts everything in better balance.

I also quickly noticed a dramatic change in my energy. Its shifted so much that its actually changed my social demeanor. I used to be an introvert at parties; I would rather observe conversation than join in. Now, its a total role reversal. Im eager to engage, and my friends make fun of me because I wont shut up. Im just bursting with energy and my mind is alert and active all the time.

And if the energy was an amazing revelation, imagine how I felt about the weight loss. I lost over 20 pounds in the first four or five months. I had been working hard and working out regularly, but it was the change in my eating that really dropped the weight. Its amazing to imagine that I starting adding high-quality fats into my diet and then watched my body fat start melting away. I also had strength gains while eating more high-quality fats and fewer carbs. As I became Bulletproof, I actually regained some youthful stamina that I assumed I had outgrown.

During this time, I also cut out drinking. I learned that, unfortunately, beer is one of the worst alcohol choices because it contains gluten and a specific mold called ochratoxin A, the same mold toxin that is commonly found in foods like coffee and chocolate. It affects the human bodys performance because it causes oxidized DNA damage, disrupting cell membranes and inhibiting the optimal functioning of mitochondria. For this reason, beer is one of the worst alcohol choices.

Up to this point, beer had been my drink of choice. But once I cut it out, I started feeling so much energy, I didnt even want it anymore. Now that Ive cut out gluten, I can feel the toll it takes on my bodymigraine headaches, bloating, brain fog, and low energy for days after consuming it. Ive come to realize its a Kryptonite foodnot doing anyone any favors. I mean, Im not an absolutist. I will have a drink once in a while, but if I do, its usually vodka or another distilled spirit, which are the cleanest options out there.

The next thing I noticed was my cognitive function, and in particular, my memory. As an actor, I have to memorize lines. Thats my job. Before I went Bulletproof, sometimes Id have bad days, brain fog, and fatigue. But now, it just comes so easily. That brain fog is all cleared up and memorization is just no big deal.