Dave Asprey

On the Bulletproof Diet you’ll be eating more vegetables than any other food.

Being Bulletproof means using the most efficient techniques that get the job done with minimal effort in the smallest amount of time.

You are not weak if you give in to your food cravings. You are simply eating the wrong things or not enough of the right things!

The Bulletproof Diet isn’t just about losing weight fast and feeling fantastic; it’s a roadmap to upgrading your body and your mind from the inside out, simultaneously suppressing the inflammation and guilt that often come with high stress, high expectations, and high performance.

Regardless of calories, a diet’s number one purpose should be to fuel and nourish your mind and body. Did you know that your brain actually uses up to 25 percent of your daily calories?

Saturated fats have been vilified ever since Ancel Keys used faulty research to back his claim that they lead to heart disease, but an exhaustive analysis of 76 academic studies involving more than 600,000 participants found that saturated fat consumption is in fact *not* associated with coronary heart disease risk.

The best thing you can do to live a long time is to eat the highest-quality food.

When you get right down to it, food is the most important variable that makes an impact on energy levels and weight loss... The second most important variable, which is even more important than exercise, is the quality of your sleep.

If you want to enjoy an amazing life—not just a comfortable enough one—you’d better prioritize the health of your mitochondria like your life depends on it, because it does. Literally.

The critical systems in your body all rely on mitochondria to work. Or more accurately, your mitochondria control all of the critical systems in your body.

The easiest way to perform better is to stop doing the things that slow you down.

Interestingly, neurons cannot fire a little bit—every time one of your neurons fires, it does so at its full potential.

But we now know that the brain can produce new cells throughout our lifetime, just like Google can add more servers to their network. Brain degeneration is not inevitable. Brand-new, healthy neurons can be created at any age. It just takes more conscious planning to keep doing it as you age.

The cells is your brain, heart, and retina have the most mitochondria and are the ones to suffer first when energy demand exceeds supply.

We’re learning more every day about the biology of energy production, but one thing we know for sure is that certain foods actually rob your body of energy.

If you’ve read my other work, you’ve probably already noticed that the ancient Greeks were biohackers, as were the cavemen before them. When I created the groundswell movement around biohacking, I defined it as changing the environment inside of and around you to gain control of your own biology. (In 2018, Meriam-Webster added biohacking to the list of new words in the English language!

Intermittent fasting is incredibly useful in aiding fat loss, preventing cancer, building muscle, and increasing resilience. Done correctly, it’s one of the most painless high-impact ways to live longer.

There is no doubt that strategies like ketosis, intermittent fasting, and the maintenance of a healthy circadian rhythm play a critical role in our longevity.

As I sat with meditation masters and Buddhist monks, I saw that a mind that can control its response to stress is the world’s most advanced anti-aging technology. If you’re walking around in a perfect environment eating all the right foods but your fight-or-flight response is always switched on like mine used to be, there is no doubt you’ll age more quickly.

Quit eating sugar. If you make one change to improve your gut health, make it this.

Remember the number one rule of biohacking—first remove the things that are making you weak (or old).

It doesn’t matter how old you are, how busy you are, or how much money you have. Sleep is the ultimate tool to sharpen every skill and add more quality years to your life. So get better at it.