Bulletproof Diet and Intermittent Fasting – My 30-Day Results

Approximately 3 months ago, I decided to try out the “Bulletproof” diet and document my experience adapting to a high (healthy) fat, low carb diet. For those of you who haven’t read my previous post, basically the Bulletproof Diet could be called an “upgraded” Paleo diet. The premise is simple – eat a high (healthy!)-fat, low carb diet, getting 50-60% of calories from healthy fats, 20% from protein, and the rest from vegetables. A major difference between Bulletproof and Paleo is the attempt to minimize toxins from the diet which are thought to play a major factor in inflammation.

“Before” Bloodwork

Before beginning, I scheduled a blood panel through InsideTracker, to establish my baseline “before” biomarkers. It had been 5 months since my previous round of bloodwork, during which time I attempted to correct several problematic areas and reset my metabolism by stopping going to the gym 2 months prior and supplementing calcium and vitamin D (my elevated Creatine kinase level was an indication I was overtraining!).

Bulletproof Diet bloodwork - before

Some of my “before” biomarker analysis (second data point).

My “before” blood results showed that while I had gotten my creatine kinase and vitamin D levels back in the “optimal zone” and added over 200 points to what was an extremely low (but was still low) testosterone level (due to, I believe, previous overtraining plus stress plus eating a very low-fat diet), there were still several biomarkers that weren’t optimal (extremely low white blood cell count, slightly elevated LDL, slightly low HDL, low hemoglobin, not “optimal” testosterone) and I was hoping the Bulletproof diet could impact.

The Bulletproof Diet

Click here for more specifics about the Bulletproof diet. For 30 days I tried to stick to the prescribed diet plan as closely as possible, staying with foods on the “green” end of the spectrum:

Bulletproof Diet meals

A snapshot of my “bulletproof” meals.

(Click here to access a Google Drive folder with all of the individual meal photos. I’ll add details from my food log shortly!)

My diet essentially consisted of the following staples:

  • Grass-fed beef (various cuts, but mostly ground). If I ran out of ground beef from the butcher during the week, I would pick up some frozen 1lb packages from Trader Joe’s, then throw in some extra Kerrygold butter or MCT oil to increase the saturated fat content. Grass-fed bacon is a wonderful thing, and the extra bacon grease can be used to flavor other meals
  • Ground Lamb (expensive, so would limit this to maybe 1-2 times/week – the best meal I had during the 30 days were these lamb meatballs)
  • Sockeye Salmon (would pick this up frozen at Trader Joe’s, and a pretty good bargain) and Tilapia (make sure you are purchasing wild-caught fish, as most salmon, and pretty much all tilapia are farmed! Sardines are a great alternative.)
  • Eggs (ideally pastured, but if not available cage-free and making sure to avoid any “Omega 3” eggs in the grocery store)
  • Avocados (where have they been all my life? Other than some occasional guacamole with a burrito or nachos, I always thought to avoid them because of their high fat content)
  • Frozen berries (mix of blueberries, blackberries, rasberries, strawberries)
  • Asparagus/Kale/Spinach
  • Sweet Potatoes
  • Chocolate (Lindt 90%)

While searching for local sources of grass-fed beef, I found a butcher in my neighborhood that sourced their meat from a farm in upstate New York. While not the cheapest solution (versus ordering directly from a farm and having it freeze-shipped), it was definitely the most convenient.

I would get more ambitious with recipes on the weekends (braised short ribs!), but during my busy work week I’ll admit things got a bit monotonous and I would resort to eating a few of the same dishes over and over (ground grass-fed beef/slow-cooked eggs/grass-fed butter/spinach).

Bulletproof Coffee

Bulletproof CoffeeI also began each day with 2 cups of “Bulletproof Coffee”, which is a mixture of high-quality, low-toxin coffee, grass-fed butter, and MCT (or coconut) oil. While it may sound nasty, I can assure you that if you blend it with a hand held frother, what you end up with tastes like a really good latte.

(a note about MCT oil – if your body isn’t used to it, start with a smaller amount and consume it slowly, otherwise you may be in for an “explosive” surprise!)

Intermittent Fasting

Ketostix

I also incorporated intermittent fasting, whereby you consume most of your calories during a very small window, typically 6 hours. In other words, you would consume all of your meals between, say, 2pm and 8pm. By restricting carbohydrates, your body goes into ketosis, and will eventually adapt to use fat as it’s primary source of energy instead of glucose. You can learn all about intermittent fasting at Leangains.com.

Because Bulletproof coffee is only caffeine plus saturated fat (butter/MCT oil), you get to “cheat” by giving your body a boost of energy and staving off hunger, but remaining in a ketogenic state.

Exercise

Bulletproof Diet exerciseAfter not exercising at all during week 1, I worked out exactly 7 times over the remaining 23 days, for no more than 25 minutes per session, sticking to the plan as prescribed Bulletproof exercise guide, which focuses on superset of super-slow, “big five” super-slow, compound movements (read Body by Science to learn more).

(note: my actual workout log will be posted shortly!!)

For those of you familiar with Four Hour Body, this could be considered “Forty Minute Body”.

While I love the premise of less-frequent, shorter-duration, higher-intensity workouts (CrossFit, anyone?), I never felt like I could push things hard enough with these workouts (since I was working out by myself so could only get things to about and 8 or 9 effort out of 10), and definitely felt there was a lack of core exercises (abs, lower back) so would end each workout with a few extra sets of sit ups and crunches… shh!).

I did zero cardio other than a few recreational soccer league matches.

Supplements

My daily supplement routine consisted of:

  • Calcium – 3000 mg
  • Vitamin D – 4400 IU
  • Vitamin A – 10000 IU
  • Fish Oil – 3000mg (1080mg EPA / 720mg DHA)
  • BCAA – 3:1:2 – 3000mg L-Leucine, 1000mg L-Isoleucine, 2000mg Valine (took on workout days)
  • MCT Oil – 30 mL (added to Bulletproof coffee, as mentioned earlier)
  • Coconut Oil – varied, would use to cook or add a few tablespoons to some meals

Alcohol

Bulletproof Diet alcoholLet me make one thing perfectly clear. I love beer. I also prefer a full-bodied Cabernet to a dry white wine. Unfortunately, both beer and red wine reside on the “red” end of the Bulletproof spectrum (because of fermentation, being unfiltered, mycotoxins, yada yada).

So, during the week I would have an occasional glass of dry white wine with dinner. I’m not sure if it was the lack of carbs in my diet, but after a month I felt like tolerance had dwindled, and while I could enjoy an occasional scotch or a gin martini, drinking a beer was no longer as pleasurable (maybe that was a psychological effect because I knew I was going “into the red”!)

Bulletproof Diet alcohol chart

The Results (Drumroll, please…)

I made a follow up appointment to have my bloodwork done the morning after day 30, and below are my before and after numbers:

Bulletproof Diet resultsA few notes:

  • Although I fasted for over 12 hours before the blood test, my final meal (1/2 lb ground beef, 3 eggs, avocado) had a good deal of cholesterol. I’m not sure if this had an impact on my results.
  • I also worked out the evening before the blood test, which I sense resulted in a slightly higher creatine kinase level.

WTF Cholesterol!?!

Bulletproof Diet cholesterolGetting my follow-up blood results and seeing my skyrocketed cholesterol level was a bit of a shock. But that pain in my chest wasn’t my arteries hardening, but rather the stress I was feeling dealing with the news. Before putting myself on statins, I started digging around and doing more research into the short-term effects to switching to a bulletproof/paleo diet. I found it was common for people’s cholesterol levels to spike in the first 90 days, and even beyond that, people are saying that total cholesterol should not be taken as an indicator of problems, but rather specific ratios, such as:

Bulletproof Diet cholesterol ratios

 

 

 

HDL to total cholesterol

In adults, the HDL “good” cholesterol/total cholesterol ratio should be higher than 0.24.
- 0.24 or higher is considered ideal
- under 0.24 – low
- less than 0.10 – very dangerous.

Triglycerides to HDL

Many doctors and researchers are finding the triglyceride/HDL ratio to be one of the better predictors of heart disease. The triglyceride/HDL “good” cholesterol ratio should be below 2.

HDL to LDL

>.3 = Good
>.4 = GREAT

Testosterone, Baby!

Bulletproof Diet testosteroneI was able to increase my testosterone level by 35% in 30 days, and finally get my level back into the “optimized zone”! While it may sound surprising, the reality is you need cholesterol to manufacture testosterone, so the correlation with switching from a low-fat diet and  my increased cholesterol (54%) levels makes sense.

 

Body Fat and Weight

There were some noticeable changes after just the first week, but that was mostly the loss of water weight (i.e. cutting out carbs and gluten). The rest of the way was fairly gradual/steady and overall I lost about 2% BF after 30 days.

Bulletproof Diet bodyfat

Note that I stopped any strength training for 2 months prior to the “before” (I was in really good shape prior, but was ‘overtrained’). And again, I only worked out 7 times over the 30 days (the “Body by Science” super-slow 25-minute workout). So, overall I was happy with the physical changes in just 30 days, but I’ve still got a ways to go!

Other Effects

Just as important as quantitative results are qualitative observations, some of which are things I never expected nor realized until after my experiment:

  • No afternoon “crash” – I would normally need an afternoon coffee pick-me-up to get me through the last part of the workday, but by cutting out sugar and gluten, my blood sugar levels are now stable throughout the day.
  • Mental acuity – I clearly feel more sharp and on top of things, whether it be an early morning meeting or driving my car.
  • Improved Mood – It wasn’t until after 30 days that I realized that my overall mood had improved significantly – I can react much better to stressful situations (no mood swings, etc.), nor do little things annoy me as much.
  • Hair – after the first few weeks, I began noticing more hair than normal in my shower drain in the morning. It turns out that it’s common to experience some excessive shedding whens switching to a high-fat diet. It subsided within a few weeks.
  • Dry Skin – my face is usually pretty oily, but became dry (due to excess vitamin B12 from eggs?)

So, What’s Next?

It’s been about a month since my experiment concluded, and I’m happy to say that I’ve continued keeping with the diet. I am now working on ways to continue tweaking/hacking it to get the most out of it (better cooking techniques, finding new recipes, removing or upgrading/replacing certain supplements). I will be seeing a doctor to review some of my odd biomarker readings (low white blood cell count and hemoglobin) and to keep an eye on my cholesterol levels (seeing if my ratios continue to improve and my total cholesterol goes down over time as my body continues to adapt).

I also plan on incorporating CrossFit later this month, so can’t wait to start adding in more high-intensity exercise (will need to them work in more carbs). Stay tuned!

  • http://profile.typepad.com/modernmetrix Measured Me

    It seems to me that your high cholesterol levels are due to eating too much frozen foods (including those from Trader’s Joe) which usually are high in sodium. But that is just a hypothesis though. I personally still can’t understand Bulletproof diet. Too much fat, not matter what kind, is never good, IMHO. Congratulations on raising testosterone levels! Re: sharper mental acuity and improved mood, have you tried tracking them quantitatively? There is a couple of apps for tracking cognitive performance (here is my blog post that covers them http://measuredme.com/2012/11/one-of-the-self-tracking-projects-that-i-always-wanted-to-do-was-to-determine-the-impact-of-sleep-diet-and-exercise-regimen-html)
    Great project, very inspiring! Keep up the great work!

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    Thanks!
    I understand your concern about sodium, and agree 100% that most of the frozen food at Trader Joe’s have way too much, but the only foods I purchased at Trader Joe’s had close to zero sodium or added preservatives – i.e. frozen, wild-caught salmon, frozen grass-fed ground beef, and frozen berries and vegetables (the only sodium is what would occur naturally). I’d be happy to post up some of the nutrition labels. However, most of my other meals incorporated fresh grass-fed meats, pastured eggs, and grass-fed butter and were cooked at home.
    And just to clarify, sodium has no effect on cholesterol. I think you are confusing cholesterol with blood pressure? My sodium level actually went slightly down (and is still in the optimal zone). And I didn’t include this in my post (as I didn’t capture enough data points), but my blood pressure has been dropping as well.
    As for improved mental acuity and mood, if you’ve ever had to lead a 9am meeting or lead a generally stressful life (between work and personal responsibilities), you would have definitely noticed it! I’ll check out the tools you posted, but I’m already planning on starting some dual n-back training to attempt to bolster my IQ :)
    Thanks for the feedback!

  • http://www.paleoflash.com Paleo Flash

    Nice work. Thanks for all the detail. We featured you at http://www.paleoflash.com today!

  • http://profile.typepad.com/modernmetrix Measured Me

    Hi Bob,
    There is actually a correlation between high sodium intake and high cholesterol: http://www.livestrong.com/article/491490-does-high-consumption-of-salt-affect-bad-cholesterol. I am sure I could dig up some scientific studies to back this article up, perhaps, when I have more time.
    Dual n-back and reaction time r the best tests :)
    ——————————
    Analytics just got personal! Can you express your everyday life in numbers? Can you improve your life by turning it into a series of games and experiments? Follow my personal Quantified Self experiment to find out: http://www.measuredme.com

  • http://peakmodernliving.com/ Alex

    Isn’t that a very high amount of calcium, how come you supplement with that much? You might also want to look into supplementing with magnesium if you live somewhere with filtered water (pretty much every city).
    Very cool that you did a before and after blood test, I really should get a full blood profile done soon :)

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    Right, if you already have high cholesterol, then too much sodium is bad because it can contribute to high blood pressure or worsen your situation. But there is no cause/effect between sodium and cholesterol. The article you cited even says:
    “Salt contains no fats of any kind, meaning it does not stimulate your body to produce LDL cholesterol, or the HDL cholesterol that can reduce your levels of harmful LDL.”

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    Thanks for the mention!

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    Hi Alex! My ‘before’ bloodwork showed my calcium level was slightly low so upped my daily intake to 3000mg and that got me into the ‘optimal zone’. I’ve since stopped supplementing calcium as I feel I am getting enough in my diet. Thanks for the feedback!

  • Sid

    I had similar cholesterol numbers as yours following the bulletproof diet (mine shot up to 310 from 240). I’ve stopped taking omega 3 supplements; brian peskin (http://www.brianpeskin.com) has written a lot about the dangers of omega 3 supplementation and how it screws up blood lipids. According to his research, we are actually not getting enough good omega 6′s. So I started taking a teaspoon of evening primrose oil in addition to stopping the omega 3′s. I get my omega 3′ s strictly from eating seafood about 4x per week. Try taurine, copper, and magnesium supplements, all of which have been proven to lower cholesterol. Thanks for quantifying your experience.

  • Ben

    Thank you for taking the time go into all the details and data. This is a great reference for everyone who is interested in IF and Bulletproof. Best case study online. Thanks again. – Ben

  • http://profile.typepad.com/crconner Crconner

    Great article. Thank you for posting.

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    Thanks! Hope you found it useful.

  • http://recomphacks.wordpress.com/ Justin

    Great article and congrats on the natural testosterone increase. How did you get your testosterone tested?

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    Thanks, Justin. I made an effort to naturally increase testosterone through diet and avoiding overtraining. You’ll see the correlation between cholesterol and testosterone (since cholesterol is the precursor to testosterone). My previous low-fat diet coupled with overtraining and stress seemed to be the culprit. I also stopped carrying my cellphone in my pants pocket, but can’t say if that actually had any impact :)
    I used InsideTracker to have my bloodwork done http://www.insidetracker.com . They sent me a code anyone can use to get 10% off their plans – enter BOBTRO11012

  • http://profile.typepad.com/ruelsrunningwordpresscom Ruelsrunning.wordpress.com

    Nice work! I too had a WTF cholesterol moment. Now I understand what could be going on. Fortunately like you my ratios were fine. Thanks so much for sharing.

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    Sid, I agree that excess omega-3 supplementation can be a bad thing. I actually stopped taking the no-frills GNC brand I used during my 30 day experiment (replaced it with krill oil, with a smaller dosage of EPA/DHA). I would need to have a separate blood panel done that can provide my omega-3/6 ratios. Thanks for the advice.
    At the end of the day, I’d like to remove as much supplementation as possible by tweaking my diet to get me all of the nutrients I need! (maybe just a little vitamin D).

  • http://biohacked.net Skyline

    Chris Masterjohn and Paul Jaminet have written a few blog posts about the high LDL issue. Here’s one of them (http://perfecthealthdiet.com/2011/09/high-ldl-on-paleo-revisited-low-carb-the-thyroid/), google for the others.

  • http://chirocentre.co.uk Gary Kirwan

    For Cholesterol worries consider post-prandial testing with a cardiochek of your triglycerides to see how you personally metabolise certain fats and amounts 1-2 hours after ingesting for more read book by Rocky Angelucci “Don’t Die Early” & Dr Rocky Patel podcast on bulletproofexec as well. Listen to the podcast episode #635 on the livin la vida low carb with Jimmy Moore interviewing lipidologist Dr Thomas Dayspring where you might want APOE genetic testing to see if you fall into group who have lipid metabolism prob and how to sensibly think about CV risk from blood tests and further testing to consider like NMR partivle count.

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    Thanks! I’ve actually started supplementing with iodine in the past month. My low white blood cell count seems to correlate with the following statement:
    “Alternatively, there is evidence that some infections may induce euthyroid sick syndrome, a state of low T3 and high rT3, directly. And these infections may not oxidize LDL, thus they may not lead to loss of LDL particles by immune pathways. So such infections could be another cause of high LDL on Paleo.”
    However, I’m thinking my levels will indeed adjust over the next few months:
    “Temporary hyperlipidemia: The surge in lipids is the temporary consequence of the body purging visceral fat. Jenny Ruhl has argued that within a period of months the situation should settle down and lipids should normalize.”

  • Simon

    Hey nice work. I did notice a lot of the eggs you ate in the phots were hard boiled – good for the whites but not so for the yolks as oxidises the cholesterol…could have contributed to the numbers?

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    Thanks, Gary. I checked out my APOE markers from my 23andMe account, and I don’t have the APOE E4 variant (I actually have *decreased* risk of Alzheimers). However, my low white blood cell count might be an indicator of a viral infection (celiac disease or hypothyroidism). I just made an appointment to have a full panel done (thyroid, lipid, glucose). Will post an update once I get results!

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    Hi Simon – I ate some hard/medium boiled eggs early on, but later switched to only pastured, slow-cooked eggs (raw yolks). I think that helps explain my elevated vitamin B12 marker (not necessarily a bad thing).

  • Jacquie

    Thanks for your very detailed blog!’ My question that I cannot seem to find anywhere is with the ” interminate fasting” how often did you do this? Daily? 3 times a week? Thanks so much!’

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    Hi, Jacquie! In terms of intermittent fasting, I would do it 5-6 days per week (i.e., Monday-Saturday).

  • http://profile.typepad.com/markmoschel MarkMoschel

    This is awesome! Thanks for posting all of this. I just started a 1-week experiment with the same premise (BP diet + IF). I’m on day 3 and have already experienced some ups and downs. Both yesterday and today, I’ve felt nauseous in the morning. Did you have any symptoms like this?
    In general, how was your first week? At what point did you feel like the adaptation period was over and your body was in ketosis?
    Also, random question – how many eggs were you eating daily? Eggs are extremely convenient to buy/cook, but they are also extremely high in cholesterol, so I’m not sure what the daily limit should be…
    Thanks!

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    You really need to give yourself at least 2 weeks to adapt – 1 week won’t be enough time. You’ll probably lose some water weight/see a diuretic effect in week one just by cutting out grains/gluten. No, I never felt nauseous in the morning, but taking too much MCT oil might cause you some “distress” if your body isn’t used to it.
    Depending on the day, I would eat anywhere from 2-6 eggs. Try to find pastured eggs (versus what you usually find in the grocery store), and avoid any of those “Omega 3″ eggs.
    When I started out I would hardboil them, but later switched to cooking them sunny side up over low heat (or better yet, poach them) to get the benefits of raw egg yolks. Hope that helps!

  • http://www.brisbanegojukarate.com.au Jay Killeen

    hi Bob
    I am experiencing the same issue you are having with my cholesterol LDL up at 244. Haven’t done anything before but been sticking with Paleo for around 6 months. When are you planning to test again to follow up? I am going again in 3 months. You can read more about my experience at the link below.
    http://www.brisbanegojukarate.com.au/first-hand-experience-of-the-great-cholesterol-myth/

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    Hi Jay! I’ve had several rounds of additional tests over the past month, including full thyroid and glucose analysis. I had LDL particle size analysis done and fortunately I only have the the large/fluffy variety (i.e., nothing to worry about) and very low oxidized LDL. However, I am currently working with a hematologist to determine why a few of my other biomarkers are still “off” (I’m less concerned about the cholesterol numbers because, like yourself, my ratios are very good). Once I am able to put all of the pieces together I will write a follow-up post!

  • http://www.naturoline.com/en/e-diet/weight-loss-diet Weight Loss Diet

    These infections may not oxidize LDL, thus they may not lead to loss of LDL particles by immune pathways so such infections could be another cause of high LDL on Paleo.

  • Petal

    Actually on a high fat/moderate protein/low carb diet you HAVE to really up your sodium intake.
    On a high/normal carb diet, the kidneys hold onto water and therefore salt as well.
    As soon as you switch to a high fat/low carb diet, that changes and the kidneys release the water soon after you drink it, and with that goes the salt. When your body runs out of salt, it takes it from your potassium stores and low potassium can lead to heart palpitations, low carb “flu”, headaches, and lots of anxiety.
    I learned all this the hard way and now take 4-5 99mg potassium capsules and generously salt my food with pink himalayan salt.
    This is the first time in my life I have EVER done high fat, and all I can tell you is I feel better than I ever have and I am dropping weight like crazy. MCT oil is heaven, and I drink Bulletproof Coffee or Cocoa (hot water, 1 tsp unsweetened hershey’s powdered cocoa, english toffee stevia, 1T mct oil, 2T kerry gold butter – all blended up!) at least 2-3 cups a day.
    ps – my skin is now dry, too…which is crazy as I have had “oily” skin my entire life!

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    Hi, Petal! Glad to hear you are feeling great from the diet!
    I haven’t had any of the kidney issues you mentioned, but I too have added pink Himalayan salt to my diet – typically a tsp in a glass of water first thing in the morning, and I use liberally on meals (especially steak and eggs).
    Re: dry skin, a tip I picked up is you can rub coconut oil or MCT oil on your skin and it gets super-moisturized!

  • Hotcloves

    This is very interesting to me. All my life, I have been a slender person and considered one of those b**ches who can eat all kinds of fat and never really gain weight. Well, after going through your list of staples, I have to say that it pretty much describes my lifelong preferred diet, to a T. Everything you mentioned eating is what has made up my diet for the last 15 or 20 years. The only difference is that I did – and still do- eat pasta and I was big on the red wine, which might explain the slight weight gain I did experience over the last 2 years or so (I’m in my mid-30s now, so it can only be expected that I started to see it now). Therefore I can attest to the power of this diet. For the record, in all these years no doctor has ever raised a red flag about my cholesterol.

  • AJ02

    Hello, I need some guidance. I’m a 22year old woman. I’ve been doing intermittent fasting for over 2 years now. I started with the warrior diet, moved on to Brad’s Eat-Stop-Eat and I’m currently experimenting with alternate day fasting. The reason I’ve moved from one diet to the other as I kept hitting the plateau with each one of them, I’m not sure if something I did wrong. I read about Bulletproof coffee and diet but have been a little confused about how to go about it. I’m from India and I’m not sure which brand of coffee and butter which are available here are going to give me the best results. Can you please brief me on how to go about this diet? I understand that I’m supposed to have dinner before 8pm and then have the Bulletproof coffee as breakfast, but what after that? Do we continue fasting until next morning or do we eat? And also, on this diet, do we have the concept of fasting and non fasting days?

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    I also ate pasta/grain all my life (mainly due to my Italian family!) and it wasn’t until I had bloodwork done after changing my diet that I learned I had been allergic to wheat (and barley) all these years! Some of your weight/fat gain may actually be due to “leaky gut”:
    http://articles.mercola.com/sites/articles/archive/2011/10/12/is-a-leaky-gut-causing-you-to-pack-on-the-pounds.aspx
    Red wine is fine as well (in moderation) – the reason it’s more on the “red” side of chart is because of higher risk of toxins in the fermentation process.

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    [disclaimer: I am not a medical professional so please take any of my advice with a grain of (himalayan pink) salt! Your results/mileage may differ.]
    The premise of intermittent fasting is to get your body into a ketogenic state, where it uses fat for energy (instead of using carbs and protein). The entire concept behind “bulletproof coffee” is to “cheat” by giving your body some extra energy via healthy fats (butter, MCT/coconut oil) during the morning portion of your fast, but staying in a ketogenic state.
    You (or me at least – see disclaimer above) want to eat all meals in a 6-8 hour window. So, I typically eat all of my meals between 2pm and 8pm, then intermittent fast the remaining hours. Your meals should all follow the Bulletproof (or Paleo) diet – high amounts of healthy fats, no wheat or grain or dairy (except for grass-fed butter), low carbs, and protein from high-quality sources. I provide more of an overview of the Bulletproof diet in my earlier post here:
    http://www.quantifiedbob.com/2012/11/the-bulletproof-diet-and-intermittent-fasting-my-first-30-days.html
    Good luck!

  • duffneyit@gmail.com

    Wow, there is a lot of great information here. I can’t believe I didn’t find this sooner. Great work and thank you!

  • Peter

    I’m writing to say, avoid the Hershey’s cocoa! There are great raw and/or organic options of cacao powder out there.

  • jmi

    Please read “The Great Cholesterol Myth” by Bowden and Sinatra. Not only is testosterone affected negatively by low cholesterol, so is brain an yes, even Heart function.

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    You should only consume high-quality, high-percentage cocoa. Personally, I only eat Lindt 85% or 90% (there are higher standards of quality european chocolates need to meet, which minimizes the likelihood of mycotoxins.

    • Blanca

      Im a female 5’2 looking to drop body fat. My question is I workout during my fast since thats the only time im able to squeeze in a short workout. I have a bp coffee in the am after my workout ( I feel hungry ) & sometimes right before i break my fast. question is will i be setting myself back by drinking a bp coffee after a workout?

      • http://www.quantifiedbob.com/ Bob

        Hi Blanca! Let me start off by saying I’m not a health/medical professional so I can only speak from personal experience. From a fasting standpoint, BP coffee doesn’t technically break an intermittent fast/ketosis because you are only consuming fat (butter, MCT/coconut oil), with just a small amount of protein from the butter. HOWEVER, if you are female then it’s highly discouraged for you to do intermittent fasting (check out this post – http://www.bulletproofexec.com/a-bad-combination-for-women-intermittent-fasting-and-paleo/ ). Hope that helps!

        • Erica Moore

          He actually doesn’t discourage it. He says that he helped engineer BP IF to be easier on women that traditional IF. So, I think women can try it and pay attention to their body’s cues and reactions.

  • Mikko

    Thanks for interesting post. Did you take Cholesterol/HDL/LDL/Triglycerides measurements after two or three months? How have they been progressing? Are you still on Bulletproof diet?

  • http://profile.typepad.com/6p017d3d7cbf3f970c Bob T

    I am approaching my 1-year anniversary on the Bulletproof diet, and have plans to provide some comprehensive updates. Stay tuned!

  • rundllexe

    One final note on eating high cacao chocolate is to try and find an organic source, lindt isn’t actually that great due to their processing procedures destroying most of the beneficial nutrients in the cacao. Try swapping to green and blacks organic 85%, it’s nicer too as they flavour it with a dash of vanilla.

  • josefina

    Never posted in my life before.. Here’s the thing for you. Please read the book Brain Grain and you are in for a big shock. Written by a reputable neurologist and quoting the latest studies on cholesterol, it tells you that the medical paradigm around it –how it needs to be low–has been proven wrong but, for one of those mysterious reasons that happen all the time the medical establishment still trudges on with its mistaken approach. This is no conspiracy, just that paradigm shifts take a while to be implemented. Cholesterol is bad when it is OXIDIZED. High cholesterol? Studies have shown –over and over again– that it is highly protective of the brain and will prevent things like alzheimer’s and dementia. Statins? Run as fast as you can in the opposite direction. Just read the book–Period

  • http://www.quantifiedbob.com Bob T

    Thanks – I believe the book is actually titled “Grain Brain”. Absolutely agree that you need to look at your oxidized LDL/LDL particle size distribution (in addition to the ratios I mention in my post) vs. overall LDL.

  • Meganp

    It seems that according to the chart that your cholesterol situation was trending in the wrong direction. Did this trend continue?

    • http://www.quantifiedbob.com/ Bob

      Hi Megan! While yes, my total cholesterol (and LDL) values trended higher, that’s not necessarily “wrong”. Looking at the particle size distribution of my LDL, they are the large/”fluffy” variety (type A) vs. the smaller type-B that has been linked to many issues (see http://en.wikipedia.org/wiki/Low-density_lipoprotein#LDL_subtype_patterns). The LDL/HDL/triglyceride ratios I detailed in my post are all in optimal ranges. Fixing my gut and addressing thyroid issues and chronic infections over the past 6 months have also had a tremendous effect. I will be posting an update soon but my most recent round of bloodwork showed my LDL plummet by 100 points, my triglycerides decrease, and my HDL remain solid.

      • Llewelyn Davis

        Hey Bob! Thanks so much for “taking one for the team” with your extended n=1 experiment. Now, not to rush you, but where is that update?:) (Though I think the preview contained in the post above regarding LDL and triglycerides answers many of my questions, though it’s just not . . . quantified!) Best, LD.

  • Janice

    Thanks for this.

  • Paul Horne

    This was a really interesting post. The bottom line is that although I read a lot of bro science and like the idea of the bulletproof diet, it just doesn’t seem to produce the right results. And even when we see numbers we for some reason feel compelled to defend it rather than rejecting it. Maybe it just doesn’t work? I mean it’s very restrictive and obviously takes a lot of work to maintain, and for what? Also, no offense to Dave Asprey and I may be missing something, but from what I can see he has a pretty average body. If he was really ripped and glowing with health, and said bulletproof is how he got there, it would be one thing. But the reality is that I’ve seen a lot of other diet protocols that produce much better and faster results. For example – I’ve gone gluten-free for a while and felt no different – and it was hard to maintain. I think the gluten thing is a fad that has gone crazy – although I know some people are actually gluten intolerant. I appreciate this post – thanks for writing it and I welcome your feedback.

    • http://www.quantifiedbob.com/ Bob

      Thanks for the note, Paul. I think different people have adapted their diet/lifestyle (whether it be “bulletproof”/paleo/etc.) with different objectives in mind – many people do it in an effort to lose weight, while others look to tackle fatigue/restore energy, while others are seeking to improve athletic/cognitive performance, and others simply want a six-pack. I’m in no way trying to be preachy or say there is one way we should all live/eat. I’m simply sharing my experience, and what has “worked” for me. In fact, now that I’m 1.5 years into this “experiment”, I’ve learned so much about myself and how to adapt this type of diet to best suit me. To your point about the diet being restrictive, that’s really just a matter of choice – for me, it saves me a ton of decision making energy/willpower, since I can go on ‘autopilot’ for most of my meals. And in the process, I’ve figured out some awesome recipes that taste (and make me feel) than when I used to eat a low-fat diet. Cheers.

    • Chuck22019

      Are you obese? Has anything worked for you?

  • Cmt179

    Hi Bob! This was an awesome read. I was actually very interested to see your WBC. My husband has had similar WBC readings for awhile now and I was kinda alarmed by it. I have been considering the bulletproof diet to maybe address this issue but wasn’t sure of what results we would get. Did you ever get more information on this marker? Have you seen more improvement? Thanks again!!

  • Curious

    This is awesome. How did you get all those tests? Did you just ask your doctor? Do you have any idea how much it cost? I’m super interested