Going Bulletproof for Beginners
- Bulletproof embraces eating quality fats, using supplements to fill nutritional gaps and taking care of both your body and your mind.
- Intermittent fasting and ketosis are two critical dietary concepts that play big roles in living a Bulletproof lifestyle.
- This Bulletproof for beginners guide will help put you on the path to success, with information and resources on everything from collagen protein to exercise to self-care.
Welcome! Now that you’re here, you are likely wondering what it means, exactly, to be “Bulletproof.” The concept involves viewing food as fuel, making lifestyle choices that prioritize both your physical and mental wellness and challenging yourself to set and accomplish goals, push boundaries and become the best version of you.
Our founder Dave Asprey understood this when he began his own journey more than a decade ago. And while Bulletproof Coffee has and always will be our foundation (more on that cup of joe below!), we’re still working every day to be innovative, creative and supportive in every way possible to help everyone unleash their limitless potential.
Ready to challenge nutritional norms? Start with taking baby steps outside of your comfort zone to get your brain, body and spirit on the right track. Learn everything there is to know about Bulletproof for beginners in the comprehensive guide below.
Bulletproof for beginners: Start here
Being Bulletproof encompasses a wide range of factors. From following a high-fat, low-carb diet to implementing intermittent fasting protocols to using biohacking tricks to optimize your recovery, there are several critical components you will grow intimately familiar with along the way.
Below, we’ve broken down the key pillars of this lifestyle to help you get started. Plus, you’ll find additional resources to guide you, including inspiring success stories from people who made the switch to adopting the Bulletproof lifestyle.
What you put into your body matters more than anything. It’s important to make mindful choices about the food that fuels you and the impact ingredients and food groups can have on your body in the long term. Here’s what you need to know when it comes to your diet and going Bulletproof.
The Bulletproof Diet
Forget about counting calories and embrace fueling your body with healthful, nourishing foods—especially quality fats. The Bulletproof Diet can help burn fat, curb cravings and give you the energy to accomplish whatever’s on your to-do list.
Of course, the pillar of the diet is Bulletproof Coffee, which will allow you to power your journey with the fat-fueled coffee recipe that made us famous. The Bulletproof Diet roadmap will provide continuous support by breaking down what’s in and out of bounds with a color-coded zoning system.
Eating very few carbs will help you enter ketosis—a metabolic state where your body burns fat and ketones (instead of carbs and sugar) for fuel. Including plenty of keto-friendly foods like avocados, grass-fed butter, and pure coconut oil—especially MCTs (medium-chain triglycerides)—in your diet can help you reap rewards like fewer cravings, more brain power and sustained energy.
Our keto guide for beginners provides a full breakdown of everything you need to know to get started with this fat-forward way of eating.
Want to enhance your body’s fat-burning abilities with one of the easiest diet “hacks” around? The science-backed benefits of intermittent fasting (IF) make reducing your eating window a staple of the Bulletproof lifestyle. Plus, there’s flexibility to try different types of IF protocols to determine which one works best for you.
Supplements aren’t solely reserved for bodybuilders looking to build bulging biceps. Whether it’s collagen protein, MCT oil or a nootropic, they can go a long way toward rounding out your daily wellness routine.
In addition to embracing the principles of the keto diet, you should feel empowered to use supplementation for support. Here’s how…
Protein is the most important macronutrient, and collagen is the most abundant protein in the human body. Not only does it provide the building blocks for healthy muscles, joints and bones, but it also supports healthy hair, skin and nails. You can unlock the health benefits of collagen protein in a variety of ways, including via protein powders that have science-backed ingredients and targeted support to address various need states.†
Even a well-formulated ketogenic diet that includes plenty of quality fats and protein may still not be enough to deliver everything your body needs. Supplements can help fill in micronutrient gaps. Plus, supplements featuring adaptogens can help you find balance, while nootropics give our brains a boost or even help fuel a workout. Additionally, sugar-free gummy vitamin options are a great way to supplement and support the Bulletproof lifestyle.†
MCT oil is a quality fat that can help burn fat, ramp up ketone production and kick your brain into high gear. In fact, pairing keto with MCT oil can be an effective way to reap the rewards of this metabolic state more easily.† C8 and C10 are the two most ketogenic MCTs, and Bulletproof Brain Octane C8 MCT Oil has even been shown to double the available ketone energy in a healthy brain.
How we fuel up is important. How we take care of our bodies and our minds on a daily basis is, too.
From supporting sustained energy to optimizing recovery and sleep, being Bulletproof encompasses a number of key areas that should be taken into account every day so you can be and feel your best.
Starting your day with sustained energy is a more healthful approach than enduring the spikes and crashes you get from consuming sugar.† From what you do upon waking to your shower temperature, there are easy-to-implement strategies that can help you feel energized.
Exercise and Recovery
Our bodies are meant to be challenged, and exercise is the ultimate way to keep your muscles (and your mind) engaged. Of course, you won’t be able to go hard in the gym consistently if you neglect the recovery process.
So, whether you want to lose weight, gain muscle or both, how you move—and what you do after—counts.
Stress is present in many forms on a daily basis, but that doesn’t mean we can’t learn how to handle it better. From meditation to exercise to adaptogen-containing supplements, living Bulletproof means doing everything in your power to help manage your stress levels so you can focus on your day and what matters most.
Training hard and eating a low-carb, high-fat diet will get you far, but sleep is a critical component for recovery, as well as your overall health and well-being. We value quality rest, bedtime routines and eliminating late-night distractions that’ll hinder you from feeling refreshed and ready to tackle the next day.
No matter how busy your schedule may be, you need to dedicate some time to the person who matters most: YOU. Whether it’s listening to a motivational podcast during your morning walk, doing a relaxing yoga routine after work or cooking a delicious, high-quality meal, making self-care a priority shouldn’t be an option.
How to #BETHEPROOF
Starting in 2020, we launched a campaign to spotlight inspiring people who are hard at work unlocking their unlimited potential. Since then, our #BETHEPROOF series has featured Bulletproof-driven folks from all walks of life, each with a unique success story to tell.
Courtland Graham, Successful Keto Dieter
At 400 pounds and with his medical future looking grim, Courtland Graham finally listened to some of his fitness-minded friends and began his keto journey. Our Customer Care Operations Supervisor ditched fast food-quality dining for a keto-friendly, sugar-free approach. He was able to drop inches off his waistline, reach a healthy weight and nowadays, is happily able to keep up with his kids.
Molly Marco, Coffee-Obsessed Brain Cancer Survivor
A self-admitted coffee addict, Molly Marco’s life changed forever in July 2016 when she experienced a seizure while waiting for her cappuccino. Doctors discovered a brain tumor on her temporal lobe, which set the stage for a craniotomy, radiation and a year of chemo. However, that didn’t stop her from maintaining a positive outlook and embracing the idea of conquering challenges. And you can bet Molly’s new path has—and will continue to feature—at least one cup of clean, toxin-tested coffee a day.
Michael Garcia, Fueled Firefighter
It took a highly demanding job at a Brazilian steakhouse to finally convince Michael Garcia to swap his sugar-laced java for Bulletproof Coffee. And by switching up his coffee game, the former high school football player transformed his future. A proponent of intermittent fasting and fueling with quality fats, Michael used those tools to manifest his successful firefighting career.
Tunde Oyeneyin, Inspirational Peloton Instructor
It took Tunde Oyeneyin quite some time to harness her natural athletic skills. But once she put her mind to it, she began to realize her incredible potential. Losing weight helped her gain confidence and a deeper understanding of herself. Viewing food as fuel allowed her to build a robust schedule without worrying about not having sustained energy. And by using every day to tap into her best, Tunde continues to embody exactly what being Bulletproof is all about.
Additional Bulletproof Resources
This Bulletproof for beginners guide is meant to arm you with the tools you need to get started. However, there’s no shortage of resources available to help increase your knowledge. Need tips for creating keto recipes? Want to know more about where our coffee comes from? Not exactly sure what “good gut bacteria” actually is? You’re in great hands. At Bulletproof, we fully embrace your curiosity, which is why education continues to be at our very core.
Ready to turn your grocery store haul into delicious Bulletproof Diet recipes? We’ve got you covered with hundreds of easy-to-follow recipes to make everything from protein-packed Pasture-Raised Egg Bites to keto-friendly Slow Cooker Beef Stew to gluten-free Tres Leches Cake–yes, we went there!
Bulletproof Coffee may be our claim to fame, but we pride ourselves on so much more than just adding quality fats to your cup. Our Rainforest Alliance Certified coffee is produced in a way that supports sustainability and our local coffee farm communities. We take a stance on all things coffee, from other improvements you can make to your mug, as well as what to leave out of it, entirely…
Taking care of your immune health can make way for a stronger, more resilient you. Learn all about how to use supplements to support your immune system and why maintaining the strength of your immune response matters.
Maintaining your gut health goes way beyond having a few servings of veggies for fiber. In fact, it has a major impact on your mood, immunity and stress. Incorporating gut-supportive supplements in your meal plan is a great first step to show your digestive system some TLC.†
Whether you have a specific weight loss goal or simply want to maintain your current physique, it’s important to arm yourself with the right tools. In addition to learning about different types of diets (and if they work), find out how to calculate net carbs, along with how fat can help manage your weight.
Now that you’re well-versed in Bulletproof for beginners, we encourage you to stay awhile. Take a deeper dive into the Bulletproof Blog so you can work toward finding a purposeful path to better you.
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