Last year, I burned an mp3 CD of fantastic health podcast episodes for my family to listen to on a road trip. I really like the idea of creating a playlist of really formative and interesting lectures and interviews, so I’ve decided to do another round.
I started a study group for reading Jack Kruse’s blog. You can find it here: https://www.facebook.com/groups/1016826598358250/
When I first got serious about reading JK, I was torn between reading the most recent series or starting from the beginning. The beginning is very far away. Jack is prolific and there are difficult concepts in these topics. It’s easy to get distracted by life and give up on reading something when you have nobody to share a discussion. That’s why I wanted to read the more recent blogs.
I’m in a group, Quantum Health, and it’s fun to all be on the same page. A shared media experience is becoming increasingly rarer in today’s world. (The last great example of such a thing was live TV, but now we have DVR and Netflix.) I’m not going to touch on the aspect of connectedness in this, but I do think it’s helpful to be reading the material and having to ask the same questions as a group. It creates a discussion that deepens your understanding of a subject.
It’s been said that some of Aristotle’s ideas may not have come from Aristotle — they came from people he talked with. This is not to accuse Aristotle of plagiarism, but rather to highlight the importance of having a group of intellectual peers to deepen your knowledge and understanding of the world.
I still need to explore the older blogs to build a broader background of knowledge, so that’s why I created a group. I figured there was enough people who were also interested in reading Jack from the beginning. Indeed, there were 100 people in the group after 3 hours.
(1)  https://www.bulletproofexec.com/the-complete-illustrated-one-page-bulletproof-diet/ (most up to date version in Upgraded Chef or Better Baby Book, new version will be released with new book in a few months) Cyclical Ketogenic diet which aids in weight loss and energy, activates chaperon mediated autophagy and aids in cognitive function.
(2) Controls for: mycotoxins, histamines, cooking toxins, and mutagens (Maillard Reaction)
(3) Major protocol: Bulletproof Intermittent Fasting = autophagy; increased energy and cognitive function; weight loss; muscle building
(4) Protein/Fat recommendations = more skewed towards meat from grass-fed ruminants; no fowl and even duck fat isn’t strongly encouraged; weekly seafood; grass-fed butter is arguably the best followed by coconut oil and MCT Oil and possibly even Brain Octane Oil; Good MUFAs = avocados and olives primarily, but Dave (the founder for those unaware) has said he only really consumes up to a tablespoon of Olive Oil every few days; Olives should be raw and packaged in safe liquids/oils; Ghee and High Vitamin Butter Oil may be better than regular grass-fed butter, but the latter is more readily available
(5) Carbs: Check the infographic; typically seems to be starches, specifically sweet potatoes followed by white rice; low-fructose fruit; green veggies
(6) Not in favor of: Fructose consumption; PUFAs in large amounts (hence the diet being skewed towards meat rather than fish); Fermented products; all dairy with the exception of butter, butter oils, and ghee; Daily carb/starch/fruit eating; MUFAs – they are good in moderation from clean sources, but saturated fat is the best bar none
(7) Food/Diet is seen as: Macros>Micros>Toxins; Calories themselves are believed to play no role in weight regulation
(8) Interesting Aspect: Cooking toxins, denatured protein/fat, and mutagens are all frequently spoken about; detox tips such as activated charcoal and liver flushes
(9) Supplements: Most frequently recommended = Vitamin D3 and Magnesium in any *ate form (such as citrate or glycinate); other notable supplements are Vitamin K2 and omega-3’s
(10) Supplemental Foods: Bulletproof Coffee; “Get Some” Ice cream; 4oz of liver a week; Whey Protein; MCT Oil and/or Brain Octane Oil; Raw Egg Yolks; lots of salt
(11) Exercise: High Intensity Weightlifting very infrequently, similar to Body By Science (other notable regiments include those from Ellington Darden, Drew Baye, Tim Ferriss, and Arthur Jones); Vibration Plate Training; Yoga and/or breathing exercises; Very little or no cardio
Perfect Health Diet:
(1) The diet is plant-based, not all ‘paleo’ diets are; http://perfecthealthdiet.com/the-diet/ about 3lbs of plant foods a day + .5-1lb of animal food; There is a ketogenic version which incorporates 50g of carbs from ‘safe starch’ in addition to unlimited green and fermented vegetables, to maintain ketosis this version is loaded with MCTs (medium chain triglycerides) from coconut or mct oil and coconut products (milk/cream) as well as ketogenic amino acids such as leucine and lysine – you may wish to incorporate a ‘ketogenic fast’ as well in which you take in at least half of the MCTs during this time period (Well wouldn’t that be a great period for some Bulletproof Coffee!?!); Favors starch for carbs, such as white potatoes which is decided by the fructose:potassium ratio
(2) Controls for: food toxins and allergens as well as hormonal problems by following a paleo template with modifications such as safe starch consumption
(3) Major Protocol: Nothing out of the ordinary – not set up for bio-hacking or enhanced performance but disease prevention and maintanence of health, possibly intermittenent fasting or fasting on religious days in which different kinds are recommended – a ketogenic fast with MCTs, or a protein-sparing modified fast; Both require extra sodium and water due to electrolytes and liquids being drained from the body during a fast; Paul has ‘fasting foods’ that are typically low-carb/low-calorie, or simply provide a lot of electrolytes and nutrients while not technically taking you out of the fast – he has said, “Some people think a fast should involve no food at all. On the Neo-Agutak post, Don Matesz commented: I would not say that I was fasting if I consumed more than 625 calories during any period of that “fast.”
(5) Carbs: 100-150g a day for the average PHD follower, 50g a day + unlimited veggies for the ketogenic PHD follower, possibly more if you have a specific disease, are an athlete, or have found more carbs make you feel better; Starch/glucose is preferential to fruit and sugar/fructose and sucrose; Typical recommended carbs are potatoes and sweet potatoes, well-cooked and covered in butter and/or sour cream to lower the glycemic load and create a satisfying, micro-nutrient rich meal; The diet does include fruit and veggies and even nuts and chocolate, plantains are even recommended for potassium and carbs
(6) Not in favor of: Fructose and sucrose; PUFAs; Zero-carbs; Daily Ketogenic Fasting; Alcohol in the face of fructose and/or PUFAs; Raw Foods (I may be wrong, but Paul tends to cook his food and I haven’t seen many raw food recommendations, if any)
(7) Food/diet is seen as: vessels for ‘perfect health’; Macronutrients, Micronutrients, and Food Toxins are all accounted for; calories matter but not as much as the hormonal impact that they deliver and they remain at the 3rd most important aspect of weightloss in the book
(8) Interesting Aspect: Takes into account ‘food toxins’, but really doesn’t mention much about mutagens and cooking toxins – just the typical toxins and anti-nutrients spoken about in all paleo diets; Micronutrient ratios; There should be a phoshpholipid to triglyceride ratio for ‘perfect health’, Paul said in a comment that 5 tablespoons of butter is likely too much and some should be replaced in favor of egg yolks
(9) Supplemental Foods: liver; egg yolks; kidney; bone broths; salt; sea veggies; shellfish; ‘safe starch’ sweeteners such as rice syrup
(10) Supplements: Most frequently suggested = Vitamin D3 and Magnesium (in much lower amounts than BP-Diet); for athletes and keto-dieters: MCT Oil and BCAAs
(11) Exercise: Daily walking and standing; 30 mins a day of cardio or weightlifting; Don’t do chronic cardio and eat a high carb diet as that increases ROS at cytochrome 1; Do frequent mobility drills and do exercises that ‘work-in’
(1) https://www.jackkruse.com/brain-gut-6-epi-paleo-rx/ largely based off the evidence of Elizabeth Blackburn and Dr. Cuannane and a host of physicians/researchers in the field of Leptin research as well as quantum biology and evolution; shellfish is the most optimal food followed by crustaceans followed by fish; oysters are the most nutrient dense food; ‘bad fish is better than the best meat’; after seafood comes organs and after organs comes skeletal meat; saturated fat is normally recommended to be eaten with animal foods, and MUFAs to be eaten with fish because saturated fat can block DHA assimilation into the brain; sea veggies with animal flesh is recommended; dairy is rarely recommended, especially American dairy; Sea vegetables are recommended to land based vegetables and many carry extremely high amounts of iodine and other trace elements completely lacking in our diet; ketosis can be sustained on this diet because it is not deficient in DHA, iodine, selenium, and other nutrients that drive up T3 despite lack of carbs, especially when combined with CT
(2) Controls For: Cellular Inflammation and brain specific nutrients; Light and temperature cycles; geographic location; genetics and epigenetics
(3) Major Protocol: LeptinRx and Cold Thermogenesis; There are others of adrenal fatigue and gut issues; LeptinRx aids in adrenal and thyroid problems while making one leptin and insulin sensitive, teaches body how to live off of gluconeogenesis from liver; CT controls for celluar inflammation and increases BAT, Adinopinectin, lowers leptin, causes fat cell apoptosis, lowers blood glucose, and much more
(4) Protein/Fat: See the diet above – shellfish/fish/crustaceans serve as the best protein source and have healthy fats; Ruminant animals; no fowl besides duck fat and pastured bacon fat and lard; Grass-fed butter, ghee, heavy cream, along with coconut oil and palm oil; Olive oil, Macadamia nut oil, and avocado oil are all recommended for salads or on top of fish so you take in as much DHA as possible
(5) Carbs: Depends on person, season, geographic location, etc; In winter (unless living in a very warm area) zero or very low-carb; Summer (unless location and labs say otherwise) starches, roots/tubers similar to Paul Jaminet’s; I have rarely seen fruit recommended outside of wild picked berries and chocolate if you can handle it
(6) Not in favor of: Fructose/Sucrose and carbs outside of season (and if labs are trashed, in season carbs need to go as well); A meat based diet; Fasting unless you either skip dinner or are leptin sensitive, lean, and have no adrenal problems
(7) Food/diet is seen as: electrons, neutrons, protons… don’t forget photons and protonicity, coherency, the photoelectric effect, etc.
(8) Interesting Aspect: Water is huge in this diet – avoid fluoride at all costs; But it goes further than fluoride, water can be exposed to ideal structuring, mineralization, EMFs, sound, light, vortexes, all to create coherent and/or live water, rather than bulk water; People drink upwards of 3 gallons a day sometimes; San Pellegrino and other waters have been recommended
(9) Supplemental foods: ‘Optimal Coffee’; Green Tea with fluoride free water; foods eaten in their entirety – eat the shrimp tail/shell or make stocks/soups/broths with them; oyster shells; find krill from Asian markets and eat
(10) Recommended Supplements: All of these: http://www.jackkruse…eo-supplements/ until you are a ‘fat-burning furnace’ and/or are leptin sensitive and have lowered inflammation; after that typically only Vitamin D3 is recommended based upon labs and season; Dr. Kruse recommends 25-hydroxy D levels of 100-150ng/mml; All other supplements are based on context and Dr. Kruse’ words directly to me were, “the real reason to take supplements in my mind is poor food quality because of our EMF world…….I just did a podcast two days ago that got into this issue……..when it goes live listen.” Typically D-Ribose and CoQ10 have been recommended
(11) Exercise: LHT (lift heavy things) and sprints; endurance exercise is a no-no; training before breakfast can be a circadian rhythm breaker and increases cortisol
Ray Peat Diet: Possibly the most intriguing to me right now:
(1) http://www.raypeatforum.com/forum/viewtopic.php?f=2&t=168&hilit=optimal+peat+diet Adequate carbs, adequate protein; Not low-fat, but not high in fat either; Extremely low in PUFAs – avoid at all costs
(2) Controlls for: glycolysis, estrogen, low metabolism, and more; Histamines/biogenic amines/etc.; Bacteria found in fermented products and raw dairy; Cellular respiration; Oxygenation and CO2; Lowers Serotonin and foods that produce it
(3) Major Protocol: Unsure at the moment, but there are many such as daily raw carrots/carrot salads, red light therapy, bright lights all day from incandescent bulbs, CO2 from breathing techniques/bag breathing, baking soda to various drinks, daily milk and strained orange juice, coffee with foods containing iron, gelatin and/or broths/collagen with meat to balance out amino acids
(4) Protein/fat: Ruminant Animals; Collagen/gelatin; Low-fat fish/shellfish on a weekly basis; Dairy such as milk and cheese; saturated fats from butter and coconut/mct oil
(5) Carbs: Fructose and Sucrose as opposed to glucose (fruit and sugar vs. starches); moderate to high carb diet; Mexican Cola, table sugar, honey; potatoes and other starches; Lot’s of fruit, but only well ripened and typically in season and tropical; Avoid fruits with seeds; low to no vegetables due to plant defense mechanisms
(6) Not in favor of: Ketosis and/or Ultra High Fat macronutrient ratios; High Protein; Glucose; PUFAs; Large meals; Fasting; The idea of Leptin Sensitivity/Resistance
(7) Diet is looked at in terms of CO2, oxygen, lactate/lactic acid, how it affects mitochondria, etc. rather than calories and macronutrients
(8) Interesting Aspect: Takes into consideration lot’s of aspects of the BP-Diet such as histamines, mutagens, individuals gut microbiomes, and even cooking products that can leach copper/iron/nickel/etc. to food; Believes in increasing the CO2 content of our bodies
(9) Supplemental Foods: Egg Shells for calcium and other nutrients; lot’s of salt; Baking Soda; Liver; Oysters; Bone Broths/Stocks and/or jello/desserts from gelatin/collagen; tons of coffee for beneficial compounds, binding to iron in iron containing foods, used as meal replacement when combined with sugar+fat+gelatin/collagen; thyorid gland/sweetbreads if you can find and stomach it
(10) Supplements: Not quite sure on this yet but there are some I have found to be recommended: Progesterone for men is a must, especially after a certain age (some physicians/users on Dr. Kruse’ board completely agree); Thyroid hormone; Adrenal Glandulars; Aspirin + Vit. K2; Vit. D is iffy – as some bloggers and even users on these forums have pointed out, this may not be a great supplement – Dr. Peat recommends taking it in winter and using it topically on the skin rather than orally; Magnesium Citrate and Magnesium Oils
(11) Exercise: Weightlifting and daily activities; For exercise Dr. Peat stresses concentric oriented movements because it stresses the mitochondria more effectively with minimal damage; Breathing Exercises to increase CO2 and cellular respiration
(12) Keep in mind I just started digging through Dr. Peat’s work so some of this information may be flawed/incorrect and there is a sh*% load more!
So, this is essentially a very brief outline of these diets. I plan on making posts on the diets individually themselves as time goes on, as well as more specific topics in anti-aging and well-being such as increasing mitochondrial density. As you may see from this very post, all of these “diets” seem to be rather nutritious, and despite similarities, there are many differing concepts, especially ideas on carb intake and the specific carbs themselves (fructose vs. glucose). Yet despite all the different ideologies, this is a topic near and dear to my heart for a great many reasons. Stay in tune!