Are you eating for energy and performance? Part 2


In part 1 of this 3 part blog I introduced the Bulletproof DietTM and what led me to try it out. In this part we dig deeper into how the diet works and how I adapted it to my lifestyle over a 5 week period.


As mentioned previously the diet is essentially an upgraded version of the paleo diet. It essentially consists of being high in good fats (50-70%), a moderate amount of protein, loads of vegetables and a limited amount of starch. A roadmap of the diet outlines what foodstuffs are on a spectrum  from being Bulletproof® (nutrient rich and enhancing, e.g. omega 3 fats, healthy vegetables) to kyptonite (anti-nutrient foodstuffs that at best make sluggish and at worst make you ill e.g. sugar, gluten). The roadmap has a big focus on whole, organic foods. The meat should be grass fed and the fish wild and non-farmed. The roadmap can be downloaded from here:

The diet works by promoting fat burning through a process of cyclo-ketogenesis and having meals that satiate but still maintain energy levels. The high fat, moderate protein and low carb approach helps promote a healthy hormonal balance (ups testosterone, reduces insulin sensitivity, manages satiety hormones and reduces inflammation). In this diet, a calorie is not a calorie and you have to differentiate between your good and bad fats. Carbs are not to be totally eliminated – you still need to eat a minimum in order to avoid dry eyes, dry skin and low testosterone production.

My approach to the Bulletproof DietTM

I started off slowly and refined as I went. I didn’t keep to the roadmap 100% throughout the experiment – more on that later. I didn’t try all the supplements and didn’t get the cooking methodologies down pat – getting everything absolutely Bulletproof® is a challenge, but the recommendation is you test, see what’s Bulletproof® and what’s kryptonite for you.

The first thing I tried was Bulletproof® Coffee. This was made blending together:

  • Bulletproof® UpgradedTM coffee – made mould free.
  • Bulletproof® XCTTM oil – this contains the shortest medium chain triglycerides, an instant source of fat energy for the mind. I started off blending 1 tsp and eventually upped it to 2 tbsp. Going all out early can blow your mind as well as your erm, digestive system.
  • Kerrygold unsalted butter – this is recommended as it comes from grass-fed cows and as a result is made up of healthy fats.

The coffee is uber-smooth with no bitterness. It bestows an alertness, clean energy levels and pretty much removed food cravings for the 6-7 hours until lunch. It’s kind of addictive. I’m someone who gets massive latte cravings and would need to have a large latte at least once a week following a week of abstaining through black americanos. But since being on Bulletproof® Coffee, those cravings have gone (and have been replaced by cravings for Bulletproof® coffee).

An example day on the Bulletproof DietTM

  • Breakfast (5am-6am): Bulletproof® coffee.
  • Lunch: 6-7 hours later I would have a salad- mixed salad leaves, beetroot, olives, broccoli, roasted red pepper, salmon, avocado, olive oil and lemon, S+P.
  • Exercise shakes: protein powder, branch chain amino acids, banana and almond milk.
  • Dinner (7-9pm): loads of vegetables (examples broccoli, cauliflower, carrots, asparagus, brussel sprouts), fats (Kerrygold, Bulletproof® XCTTM oil), organic steak (200-250g). For carbs, have sweet potatoes or brown basmati rice. Flavours: lots of herbs and salt, sometimes garlic. One of the things that made all this delicious was the blending of the vegetables with the fats and flavourings. It give me a respect for brussel sprouts (the only time I ever ate these was at Christmas, and that’s when they had a level of glazing higher than Dunkin’ Donuts).
  • Snacks throughout the day: 100% cocoa chocolate from Montezuma or a handful of nuts
  • Beverages: water, black tea or coffee with out milk. Green tea with tumeric and ginger.
  • Supplements: krill oil, vitamin D, magnesium, 5-HTP.

The verdict

A lot of what I did didn’t keep 100% to the Bulletproof® end of the roadmap, there’s several things I allowed for which are considered more on the kryptonite end of the Bulletproof® scale. Even then I felt massive benefit. Come back to part 3 where I summarise the benefits.

In the mean time… keep hustling


I’d love to hear your thoughts – please leave me a comment below.

If you are interested in trying out a FREE 7-day meal plan you can grab a copy of that here. Just add your details and we’ll get that over to you. 

Bulletproof and Brain Octane are registered trademarks owned by Bulletproof Digital, Inc Bulletproof Diet, XCT and Upgraded are marks owned by Bulletproof Digital, Inc

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