How to Avoid Jet Lag When Traveling

November 27, 2018 by Dave Asprey

[tldr]

Flying is harder on your body than you might think. Time zone changes, fluorescent lighting, altitude exposure, and low-quality air all have a big impact on your performance. Fortunately, there are several hacks you can use to avoid jet lag.
Blue light-blocking glasses will protect your mitochondria (the power plants of your cells) from the fluorescent bulbs on airplanes and keep your sleep schedule from shifting.
The right supplements can help you deal with the decreased oxygen you get on airplanes and prevent jet lag symptoms.
Fasting while you fly helps avoid jet lag by making your brain more adaptable to time zone shifts.

[/tldr]

Flying is harder on your body than you might think. The combination of time zone changes, crappy fluorescent lighting, low-quality air, and high-altitude exposure can really screw up your biology and leave you jet-lagged when you land.

The good news is that you can avoid jet lag. For me, hacking air travel is a necessity: I fly at least 100 times a year, often between time zones, and over time I’ve found several powerful hacks to minimize the stress of flying and prevent jet lag symptoms.

Air travel doesn’t have to mess with your biology. Here are six things you can do to avoid jet lag when you fly.

Block junk light with TrueDark glasses

Your body uses light like a nutrient, and getting the right kinds of light can upgrade your performance a lot. Sunlight, for example, is responsible for most of your vitamin D synthesis,[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3897598/”] and your mitochondria use red light to create more energy.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2996814/”]

On the other hand, the wrong light will screw up your biology in a major way. Most airplanes use fluorescent bulbs, which are the light equivalent of junk food. Fluorescent bulbs take away all the biologically useful light spectrums and replace them with unnaturally concentrated blue light — much more than your body has evolved to handle. That’s why airplane lighting can feel so harsh.

Excessive blue light damages your mitochondria, which impairs your ability to make energy for your cells.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/15797866″] If you’re taking an evening flight or a red-eye, fluorescent bulbs are even worse: bright blue light tells your body what time it is, and nighttime exposure scrambles your sleep schedule by interfering with your melatonin production.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5473809/”] That’s one reason why flying messes with your sleep-wake cycle.

Junk airplane light was messing with my biology so much that I started TrueDark, a company that makes blue light-blocking glasses specifically for hacking jet lag and sleep quality issues.

The TrueDark Twilight glasses block even the harshest blue light. If you pick only one jet lag tip from this list, choose blue-light-blocking glasses, whether you’re traveling between time zones or not. You’ll see a huge reduction in jet lag symptoms like disrupted sleep, mood swings, concentration issues and daytime fatigue.

Wear compression gear when you fly

You may have heard that you should wear compression socks when you fly. That’s because air travel has all the perfect ingredients to impair your blood flow: low air pressure, dehydration, minimal movement, and hours of sitting all contribute to decreased circulation. Flying causes a 100-200 percent increase in your risk of deep vein thrombosis — blood clots in your legs that are potentially fatal.[ref url=”https://wwwnc.cdc.gov/travel/yellowbook/2018/the-pre-travel-consultation/deep-vein-thrombosis-pulmonary-embolism”] Compression socks improve circulation in your legs and prevent blood clots from forming.

I started out just wearing compression socks. Then I tried full compression gear — socks, pants, and a top — and found I was much less puffy and inflamed after flying. If you don’t want to do full-body compression, at least pick up some compression socks. Fatal blood clots are not good for your performance.

These are my go-to compression socks for every trip.

Avoid jet lag with these supplements

Your mitochondria (the power plants of your cells) take a beating when you fly, too. Part of it is the junk light and traveling across time zones, and part of it is high altitude.

Airplanes have low air pressure, which decreases your ability to absorb oxygen from the air.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/11973496″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/22490871″] Your lungs don’t adapt, which means the longer your flight, the more oxygen-deprived you get.

Your mitochondria use oxygen to make energy. When they don’t have enough oxygen to work with, they ramp down energy production, and you end up with brain fog, headaches, tiredness, and inflammation. You don’t feel well, you can’t focus, and you want to sleep when it’s the middle of the day.

The right supplements will make your mitochondria more efficient and keep your energy production higher, which can go a long way toward preventing jet lag. Here’s what I use to keep my mitochondria strong and avoid jet lag symptoms when I fly:

– KetoPrime contains oxaloacetate, an essential metabolic compound that powers your mitochondria. When your body has plenty of oxaloacetate, your mitochondria become more efficient and are better at producing energy.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21604001″] I always take KetoPrime before I fly, and I feel the difference.

– Unfair Advantage contains CoQ10 and PQQ, which work together to help you power up your existing mitochondria and grow brand new ones.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/17029795″] I take an Unfair Advantage every two hours during my flight.

These three supplements will protect your mitochondria when you’re on an airplane and leave you feeling more like yourself when you land.

Stay hydrated during your flight

Airplanes don’t have dedicated oxygen systems; the air you breathe in a plane comes from outside. High-altitude air holds very little moisture, which can dehydrate you if you’re flying for several hours.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/14966449″] Double down on water during your flight, and resist the temptation to buy those fourteen dollar cocktails — alcohol will dehydrate you further.

Fast while flying

Flying is a great chance to do some Bulletproof Intermittent Fasting. Fasting makes your cells more resilient in general, and new research shows it controls your internal clock as much as light exposure does.

When you eat, your brain makes a tight link between your sleep and light-dark cycles. Fasting activates a part of your brain called the dorsomedial nucleus that makes you less rigid with your sleep schedule.[ref url=”http://science.sciencemag.org/content/320/5879/1074″] In a fasted state, you’re more able to reset your sleep schedule to match your environment, meaning you can adjust to time differences and jet lag with ease.

If you aren’t going to fast, at least pack your own food when you fly. Airplane meals won’t do your body any favors.

Ground yourself when you land

I was skeptical of grounding when I first heard about it. The theory is that the earth carries a mild negative charge, and that direct skin contact with the ground disperses a positive charge that builds up in your cells.

There isn’t much science to back up grounding, but I heard that it helps with jet lag and I had a few minutes after a flight, so I figured I had nothing to lose by trying it out. I went to a park and walked around barefoot in the grass for a few minutes. I felt better almost immediately.

That could have been a placebo effect, so I set up a double-blind N=1 study to see if grounding impacted me. I find it consistently improves my sleep, and it has become one of my go-to hacks for jet lag.

I don’t know why grounding works, but it makes a meaningful difference in performance. Give it a try next time you fly. The worst case is that you spend a few minutes barefoot in a park or in nature, enjoying your destination.

These jet lag hacks will make a profound difference in the way you feel when you travel. Give them a try; you’ll feel the difference. Thanks for reading and stay Bulletproof.

Read Next: 4 Ways to Hack Your Next Flight

Genetic Testing: Personalize Your Lifestyle to Kick More Ass

November 21, 2018 by Team Asprey

[tldr]

Do you track your performance in life? If not, it’s time to start. Collecting data helps you fine-tune your lifestyle to fit your unique biology.
DNA testing is one of the best ways to collect data on yourself. Your genes affect your metabolism, muscle growth, supplement needs, caffeine sensitivity, and more.
It’s worth your time to get a DNA test. Read on for a full breakdown of why (and a DNA test discount for Bulletproof readers).

[/tldr]

Do you track your performance in life?

If not, it’s time to start. Data is essential to biohacking; tracking what you do helps you see what’s working for you and what isn’t. From there you can fine-tune your lifestyle to fit your unique biology (by the way, there are a lot of cool biohacking tools that you can use to track your performance with almost no effort. Check out “Law 29: Track It to Hack It” in my newest book “Game Changers” to learn how).

Collecting data on yourself is one of the best ways to improve your life. The differences it makes aren’t trivial, either. In a recent Bulletproof Radio podcast episode [iTunes], Olympic sprinter Andrew Steele talked about how a DNA test was the difference between him not making the Olympics and winning a medal.

“There’s this ACTN3 gene,” Steele explained. “99% of sprinters have the C version of the ACTN3 gene…I didn’t have it.”

In other words, Steele was a sprinter without the sprinter gene. His muscle fibers didn’t respond to the training that works for every other Olympic sprinter — when he trained like them, his progress stalled, and he was too slow to qualify for the olympics. He didn’t figure out what was up until he took a DNA test and saw how unusual his muscles were.

That DNA test made a big difference: In 2008, after four years on a training regimen that matched his unusual genetics, Steele earned an Olympic medal. He now works at DNAFit, a DNA testing company that helps you find the perfect diet and exercise routines for your unique genetics (Bulletproof readers can get a discounted DNAFit test here).

A single DNA test can give you deep insight into your body’s natural strengths and weaknesses, and help you personalize your lifestyle so you see results faster than you thought possible. Here are a few of the ways you can use a DNA test to upgrade your life.

Boost your workout and fitness results

What’s your muscle type, power or endurance? Not sure? Knowing your genetics gives you a big advantage in the gym. You have two main types of muscle:

Fast-twitch muscles contract quickly and intensely, giving you explosive power that’s good for weightlifting or sprinting.
Slow- twitch muscles contract more gradually, but they also last a lot longer, making them good for endurance exercise like long-distance running.

Everyone has a different ratio of fast-twitch and slow-twitch muscles. If you’re 90% fast-twitch, you’ll benefit more from brief, intense training like heavy lifting. If you’re 90% slow-twitch, you’ll see better results from steady cardio. If you’re a mix, you’ll want to mix up your training to capitalize on both types of muscle.

Your ratio of fast-twitch and slow-twitch muscles depends largely on the ACTN3 gene — the variation you have influences how you respond to different workouts.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1180686/”] Testing your ACTN3 gene shows you what workouts will give you the fastest results in the gym.

Tailor your diet for a leaner body (and feel better too)

The angiotensin-converting enzyme (ACE) gene plays a major role in how well you tolerate carbs. If you have a certain ACE gene variation, for example, you’ll struggle to break down and use carbohydrates, and eating a lot of them will make you put on weight and increase your risk of diabetes.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2745746/”]

Testing your ACE gene will help you figure out if you have high-, moderate-, or low-carb tolerance. If you change your diet to match your genes, you’ll stay leaner and feel better.

Cut out foods that sap energy and cause low-grade inflammation

Your genes also influence whether or not you’re lactose intolerant. If you get violently ill after eating dairy, you probably already know that you’re better off without it. But lactose intolerance exists on a spectrum, and eating dairy could be giving you background inflammation that’s sneakily sapping your performance.

Determine which nutrients your body can’t process

The vitamin D receptor (VDR) gene determines how well your body uses vitamin D. Your vitamin D needs could change by as much as 30%, depending on what VDR variant you have.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/26011658″] VDR also influences weight gain and metabolism, possibly because if you have low vitamin D sensitivity you don’t get enough for your body to function properly.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4287888/”]

There’s also the SOD2 gene, which controls antioxidant production inside your mitochondria (the power plants of your cells). Your mitochondria use antioxidants to protect against stress so they can keep cranking out energy. Depending on your SOD2 variation, you may want to take a lot of extra antioxidants daily — or you may make tons of antioxidants naturally, which makes your mitochondria much more resilient.

When it comes to DNA tests, these examples are the tip of the iceberg. Genetics affect everything from sleep quality to testosterone production, and getting your genes tested will help you personalize your lifestyle so you can be a better, faster, stronger human.

To learn more about genetics and performance, check out this Bulletproof Radio podcast episode [iTunes] with the people at DNAFit, or pick up a DNA test with this discount for Bulletproof readers.

Does Tryptophan in Turkey Really Make You Sleepy?

November 21, 2018 by Dave Asprey

[tldr]

You’ve had seconds (and thirds) of Thanksgiving turkey and all the fixings and now you’re ready for a nap.
A common myth suggests that the tryptophan in turkey causes sleepiness.
Tryptophan is a precursor to the neurotransmitter serotonin and melatonin, a hormone — both regulate sleep.
Studies show that tryptophan can help you sleep longer and more deeply.
Tryptophan is present in turkey but in other foods too, including cheese and nuts.
Turkey could make you dozy on its own, but when you eat it, the tryptophan is competing with a bunch of other amino acids to cross the blood-brain barrier.
Carbs make it easier for tryptophan to cross the blood-brain barrier.
Overeating is the major cause for post-meal drowsiness.

[/tldr]

You probably know the feeling — you loaded up your Thanksgiving plate with turkey, stuffing, gravy, and all the fixings. That was followed by pumpkin pie, a sliver of pecan pie (OK, more like a fat slice), and a generous dollop of ice-cream. Suddenly, you feel knocked over sideways with tiredness. Thanksgiving lore says it’s the turkey that’s making you so sleepy, specifically an amino acid found in the bird called tryptophan. But is it really to blame for your post-feast stupor? Read on to discover more about tryptophan, turkey, and whether it makes you sleepy.

What is tryptophan?

Tryptophan is an essential amino acid, the building block of protein. Essential means you have to obtain it through food — your body doesn’t make it. Your body converts tryptophan into a molecule called 5-hydroxytryptophan (5-HTP), which in turn gets turned into serotonin, the brain chemical that makes you feel happy and relaxed.

Tryptophan is also a natural sedative — it’s the precursor to melatonin, the hormone that tells your body when it’s time to sleep.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23388477″][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4283270/”]

Tryptophan and sleep

Tryptophan is present in turkey, but it’s also found in most meats, like chicken and beef. Other foods, like spinach and seeds, have even more of it.

In studies, researchers experiment with people’s tryptophan levels by giving them food or drinks enriched with tryptophan to see how it affects their sleep.

In one such study, college students who ate a tryptophan-rich breakfast had more melatonin in their saliva that evening than a control group.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/25407790″] In another study, elderly people who ate cereal enriched with tryptophan for breakfast and dinner slept far better at night than those who ate standard cereals. Those eating more tryptophan slept longer and more deeply.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/22622709″]

So can turkey’s tryptophan really make you sleepy?

In theory, turkey could make you sleep better at bedtime. A serving of cooked turkey breast contains 500mg of tryptophan. That’s about the same amount of tryptophan eaten by the college students in the study above — who, it’s worth pointing out, didn’t pass out immediately after eating tryptophan.

Here’s the caveat — when you eat turkey, or other high-protein meals, the tryptophan ends up competing with a bunch of other amino acids to cross the blood-brain barrier (think of it like a mesh fence that protects the brain from bacteria and other harmful substances). The result — only a small amount of tryptophan makes it through and into the brain.[ref url=”http://www.nrlc-group.net/procedures-and-facilities/tryptophan”]

There is an exception — when you eat a tryptophan-loaded food with carbs, like at Thanksgiving, it has an easier time crossing the brain-blood barrier. That’s because other amino acids get called away to help your body regulate all that glucose from the mashed potatoes and stuffing. Since your body uses tryptophan to make hormones, and not for glucose regulation, the tryptophan stays put. With fewer amino acids blocking the way, tryptophan manages to elbow past the few remaining and slip across the blood-brain barrier, where it gets converted into serotonin and melatonin. Cue nodding off into your pie plate.

Still, the major reason why you feel so tired after your Thanksgiving meal is simple — you ate too much. Your body sends more blood to the stomach to digest all that food, meaning less blood flow to the brain. This causes the brain to temporarily slow down. To limit grogginess, aim on filling your plate with mostly vegetables and some turkey.

Alternatively, go ahead and indulge, take a long nap, and call it a day. If anything, it’ll show you how much better you feel when you’re eating foods that energize you.

Your Genetics but Better with DNAFit #545

November 20, 2018 by Dave Asprey

This episode of Bulletproof Radio was recorded live in Los Angeles with Andrew Steele and Avi Lasarow from the award-winning personalized health & wellbeing company called DNAFit. Andrew is a retired Olympic track & field athlete who represented Great Britain. Avi is an entrepreneur working in the field of genetics.

Now at the personal genetics company DNAFit, Andrew and Avi specialize in the use of genetic technology for personalization in fitness and nutrition, providing the gateway that allows individuals to make better, more informed, and personalized exercise and nutrition choices.

Enjoy the show!

Follow Along with the Transcript

Your Genetics but Better with DNAFit #545

Links/Resources

Website: DNAFit.com/bulletproof
Facebook: facebook.com/DNAFit
Instagram: @DNAFithq
Twitter: @DNAFitHQ
YouTube: youtube.com
Andrew Steele: andrewsteele.com

Show Notes

How Andrew become and gold medalist 00:03:15
Eating low carb back in 2003 (before it was cool) 00:06:15
Why you shouldn’t let your DNA define your athletic pursuits 00:11:20
When you are connected to the results, there is an increased adherence to change 00:22:50
Why you shouldn’t char your meat no matter what your genes say 00:25:45
How long Andrew and Avi plan to live 00:31:00
Genetic research is moving at such a rapid pace 00:32:30
Who has access to the data DNAFit collects? 00:38:10
“Be a solution not just data for data’s sake” 00:41:45

Go check out “Headstrong” and “The Bulletproof Diet” on Amazon and leave a review!

If you like today’s episode, check us out on Apple Podcasts at Bulletproof.com/iTunes and leave us a 5-star, positive review.

Coffee Brew Guide: How to Make the Best Cup of Coffee

November 19, 2018 by Dave Asprey

[tldr]

Before you became discerning about your morning coffee, you might have thought drip coffee was the only way to go.
People come up with new ways to brew the perfect cup of coffee every day.
When choosing how to brew your coffee, you can opt for French press, pour over, cold brew, siphon, and so many more.
Here are some of the more common brew methods to help you choose the right one for your tastes and for your lifestyle.

[/tldr]

People come up with new ways to brew the perfect cup of coffee every day. Some involve simple gravity, others tap into high-tech physics. Here are some of the more common brew methods to help you choose the right one for your tastes and for your lifestyle.

The Best Coffee Makers and How to Brew Coffee

Drip coffee maker

By now, chances are you’ve had a drip coffee maker on your countertop at some time or another. Before you became discerning about your morning coffee, you might not have known of any other ways to make coffee.

With the flip of a switch, drip coffee makers heat up your water and trickle it through a filtered brew basket of grounds. From there, it drips into a carafe that sits on a warmer until you’re ready for it.

Pros

Drip coffee makers provide the ultimate push-button convenience, especially if you get it all ready the night before and set the timer to automatically brew in the morning.

Cons

Typical drip coffee makers do not have precise temperature control. You can set the warmer to keep it warm to hot depending on your preference, but brewing is over at that point.
Most coffee makers’ internal parts expose your hot water and coffee to plastics.

Tips

Use a metal filter to preserve the best parts of your coffee — the natural oils and polyphenols. With a metal filter, you also avoid the subtle paper taste that goes into your coffee.
If paper is all you have on hand, give your filter a rinse before use to improve the taste.

French Press (Bulletproof recommended)

The French Press is one of the oldest coffee brewing methods around. You spoon grounds into the glass pitcher, pour water to the top, and put on the sieve disc and lid with the plunger all the way up. Let it brew for about four minutes, then press the plunger down, which separates the water from the grounds.

The French press is the recommended coffee brewing method here at Bulletproof because it is made of glass and stainless steel, which do not alter the taste as plastic would. The stainless steel mesh filter allows the coffee’s natural oils to pass, which not only improves flavor, but also preserves cancer-fighting polyphenols.

Pros

Convenient way to make a much richer brew than a drip machine would
As long as your press is a combination of glass and stainless steel (most are), you’re using a non-toxic coffee brewing method
No paper filters, no waste

Cons

The amount you make is limited by the size of your press, so you may need to pick up another press or invest in a thermal carafe and plan ahead if you’re making coffee for a crowd

Tips

For best results, use coarse-ground coffee

Cowboy coffee or reverse French press method

The only equipment you need to make the easiest, cheapest cup coffee on the go are your coffee grounds, and a good, leak-proof travel mug. Here’s how to do it.

While you’re at the airport or on the go, ask a cafe or coffee shop for a couple of cups and some hot water. (This isn’t a free coffee scam. Be sure to tip!)
Stir your coffee grounds into the hot water and make sure to break the crust of grounds that forms on top of the water. Your grounds will settle to the bottom of the cup, but you can tap the cup to help them along.
Keep stirring and tapping the cup to settle the grounds as the coffee is steeping, a process that will take 4-6 minutes.
Once the grounds fully settle, pour the coffee into another clean cup, making sure that the majority of the grounds stay in the first cup, and tap the second cup to make any remaining grounds settle.

Pros

You can do this anywhere
Instead of getting moldy or low-quality coffee that will make you jittery and miserable, you can carry quality coffee beans with you

Cons

You’ll get some grounds in your cup, and that’s okay

Tips

To make Bulletproof Coffee anywhere, pack along some grass-fed butter (you don’t need to refrigerate it), Brain Octane Oil Go-packs, and a single-cup frother pen to blend

Pour over (Chemex)

You’ll notice pour overs in action the first few minutes after entering a hip coffee spot. Think of the pour over as a manual drip coffee maker. You pour hot water over the grounds, which travel through the grounds and filter into your carafe or cup. You have more control with a pour over since you carry out all steps yourself, instead of letting an electric appliance set your temperature and keep your coffee warm.

Pros

You control every step of your brew
The pour over is all glass for a non-toxic brewing process

Cons

The pour-over method takes time, so coffee snobs encouraged to apply

Tips

You can get a cone-shaped metal filter for your pour-over, which preserves the oils in the coffee. If you must use paper, rinse it with hot water first.

AeroPress

The AeroPress is a relatively new device that uses air pressure to kick up your coffee experience. You position a tube with a filter at the end over your mug, spoon ultra-fine grounds into the tube, then pour in hot water. After it steeps for a few minutes, you push a plunger through the tube to force the coffee into your mug.

Unlike a French press, which uses gentle pressure from your hand to run the brewed coffee through the sieve disc, the AeroPress uses more intense air pressure to extract coffee and force it through the filter. You’ll notice your coffee starts to transfer from the press to your mug before the plunger touches the liquid at all. That’s because the air does all the initial work.

Pros

The Aeropress makes a rich cup of coffee.

Cons

The AeroPress is single serve, which isn’t convenient if you live with others or if you’re inviting friends over for coffee.
It takes force, and people around the Internet report injured rotator cuffs from daily or multiple daily uses. To prevent this, make sure you’re not twisting your shoulder when you press down.
It’s plastic — BPA free, but opt for glass and stainless steel brewing devices when possible.

Tips

Opt for metal disc filters over paper ones, for the same reasons you would choose metal in a drip coffee maker.

Percolator (Moka Pot)

To brew coffee in a percolator, or Moka Pot, you pour water into the lower chamber of the pot and heat it to a boil. You then place the compartment of grounds in the pot and lower the heat. After a few minutes, you have brewed coffee.

Pros

Some of the Moka Pots make a pretty presentation
Nice method for camping or backcountry coffee enjoyment
All metal — no paper, no waste

Cons

You have to keep an eye on it while it’s brewing
It brews at boiling temperature, which extracts bitter flavors from the coffee. Those seven degrees matter!

Tips

Use a grind texture that is finer than drip, coarser than espresso or AeroPress

Turkish, Arabic, or Greek coffee

You brew Turkish, Arabic, and Greek coffee similarly with slight differences in customization depending on regional palates. For brewing, you can use a plain old saucepan, or you can get a wide-bottomed pot tailored to the job. Depending on who you ask, you may hear them called cezve in Turkish, briki in Greek, or an Arabic dallah with a spout.

To brew, measure superfine grounds and place in the pot. Fill the pot with water, leaving just enough room that it can bubble without bubbling over. Bring the pot to a slow boil. Before it reaches a boil, watch for the crema, the foam, to form at the top. Spoon a little foam into each cup, and return the pot to the heat. Once the coffee reaches a full boil, pour half the liquid into cups. Return to the heat and boil the remaining liquid for up to 30 seconds, then pour the rest into each cup. This ensures the last person will not get a cup of sludge. The result is a rich combination of clear coffee and body from the grounds, topped with crema. Regional preferences dictate whether you’ll steep spices like cardamom and saffron with your brew, or whether you’ll add sugar.

Pros

Convenient to use if your go-to brewing device is on the fritz or if you’re away from home
You’ll like this coffee if you enjoy a full-bodied brew on the bitter side

Cons

It’s a hands-on coffee brewing method — you can’t walk away or you’ll end up with a mess
Brewing temperature reaches the point that bitter compounds extract from the grounds
It can take some getting used to — the texture can be chalky until you perfect your technique

Tips

Use the finest grind you can get your hands on

Cold brew

Cold brew is a crowd favorite set-it-and-forget-it coffee brewing method. You simply scoop grounds into a jar or pitcher, add water to the top, and refrigerate overnight. That’s it.

Pros

Ultra-convenient, hands-off brewing method
Excellent brew if you like cold coffee

Cons

Low temperature results in slower extraction of beneficial oils than you would get if you had brewed with heat

Tips

To prevent stale flavor, consume within 24 hours

Espresso machine

The espresso machine uses pressure to force water through tightly packed, finely ground beans specifically roasted for espresso, resulting in a highly concentrated coffee.

Pros

Espresso generally isn’t bitter — it tastes on the sweet side and generally mixes well with steamed milks to make lattes, cappuccinos, macchiatos, etc.

Cons

Espresso machines can be expensive
Most machines can make one or two shots at a time, which is time-consuming if you’re brewing for a crowd
Espresso machines are a pain to clean

Tips

Freshly ground beans work best, so grind your beans when you’re ready to make your espresso

Single serve (Keurig)

Single serve coffee makers exploded in popularity in the last decade because of the customizability. Individual cups means everyone gets what they want.

With most machines, brewing involves pressing one button. Water is heated from the reservoir, and a pin punctures the foil and sends hot water through the grounds cup and into your mug.

Pros

Convenient if you’re making one cup
Lots of options if you like variety

Cons

Time consuming if you’re making coffee for a crowd
If you’re using the device every day, it adds up to a lot of waste

Siphon or Vacuum Pot

If you like to feel like a mad scientist in your kitchen, the siphon or vacuum method is for you. First, you fill the lower chamber with water and heat it, which converts some of the water to water vapor. The vapor pressure pushes the water through the tube into the top chamber, where the coffee grounds are.

The pressure drops, and the water and grounds start to settle down again. The filter in the middle keeps the grounds in the top chamber and clear coffee settles into the lower chamber.

Pros

The water that travels up into the top chamber to join the grounds is just below boiling point — the perfect temperature to prevent bitterness
If you get an all-glass model, it’s fun to watch
Models that have flat bottoms for the stove are cheaper than those with their own heat source

Cons

They’re a pain to clean
If you use a siphon every day, you’ll break one at some point
The siphon or vacuum apparatus takes up a lot of cabinet or counter space

Tips

Use medium ground beans, like you would use for a drip

When choosing a coffee maker, consider your lifestyle and your morning routine. Also, take into account the flavor profile of your ideal cup of coffee. Some people like it smooth, others like their coffee to bite back. Experiment with a few methods to see what you like. Chances are, you can find friends who have each type of coffee maker you’re interested in, so you can try them out and find the one that’s right for you.

3 Cups of Coffee a Day Keeps Diabetes Away, Says Study

November 16, 2018 by Dave Asprey

[tldr]

According to a meta-analysis of 30 studies and nearly 1.2 million participants, drinking three to four cups of coffee a day reduces your risk of type 2 diabetes.
The magic happens thanks to the compounds in the coffee, not necessarily the caffeine content. So, you’ll benefit from both decaf and full-strength java.
You should drink coffee for a bunch of other reasons, too. This superfood reduces inflammation, provides your body with antioxidants, and helps you stay focused — especially when you make it Bulletproof.

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If you drink Bulletproof Coffee, you already know that coffee is a superfood. Coffee is loaded with essential nutrients and antioxidants,[ref url=”https://nutritiondata.self.com/facts/beverages/3898/2″] and studies show that coffee raises your metabolism and makes you smarter.

Research has uncovered yet another win for your daily brew: Drinking three to four cups of coffee a day reduces your risk of developing type 2 diabetes, according to a meta-analysis published in Nutrition Reviews.

Here’s what you should know about this latest research.

Coffee and diabetes: What the study found

In the meta-analysis, researchers suggest that some of the compounds in coffee that I write about in “The Bulletproof Diet” may have an impact on metabolism, your gut bacteria, and your brain.

Specifically, they found a reduction in risk of type 2 diabetes from daily coffee consumption. Here are a few key takeaways:

Drinking 3 to 4 cups of coffee per day is associated with 25% lower risk of developing type 2 diabetes.
The authors concluded that coffee’s benefits primarily come from its natural compounds, not caffeine content.
However, the risk reduction was slightly higher in caffeinated coffee. Drink caffeine in the morning and switch to decaf in the afternoon.
The review was culled from over 30 prospective studies and nearly 1.2 million participants.

Of course, correlation doesn’t equal causation. It’s possible that people who were less likely to get diabetes simply happened to drink more coffee. At the same time, the findings from this analysis complement everything we already know about the benefits of coffee.

For instance, coffee contains cafestol and kahweol — potent anti-inflammatories. Studies show that chronic inflammation is linked to metabolic disorders like type 2 diabetes, as well as cardiovascular disorders.[ref url=”https://www.sciencedirect.com/science/article/pii/S000291490502028X”]That means drinking coffee helps curb inflammation, which reduces your risk of chronic disease.

Other important benefits of coffee

The authors point at a few possibilities to explain why coffee reduces the risk of type 2 diabetes: It increases your metabolism, reduces oxidative stress, fights inflammation, feeds your good gut bacteria, and may even regulate blood sugar.

When you eat, your body turns the sugar in your food into glucose. People with diabetes have a harder time keeping their glucose levels in normal range.[ref url=”http://www.diabetes.org/living-with-diabetes/treatment-and-care/blood-glucose-control/factors-affecting-blood-glucose.html”] Caffeine impacts adenosine, a neurotransmitter that makes you sleepy. Research suggests that adenosine receptors may play a role in lowering blood glucose levels.[ref url=”http://www.njecbonline.org/article.asp?issn=2348-053X;year=2016;volume=4;issue=2;spage=35;epage=41;aulast=Alagbonsi”]

What’s more, you can amplify the benefits of coffee when you blend it with grass-fed butter and Brain Octane Oil, a form of upgraded MCT oil. It’s an easy way to hack intermittent fasting and still reap all the detoxifying, mind-clearing benefits of autophagy. Read more about that here.

The biohacker’s takeaway

In the interest of full disclosure, it’s important to note that this investigation was partially funded by the Institute for Scientific Information on Coffee (ISIC), a nonprofit that studies coffee and health. The organization is backed by major European coffee companies like Lavazza and Nestlé. The author says that the funding did not affect the findings.

The hallmark of academic research is to come to a conclusion and then say “more studies are needed until you do anything with this information.“ As a biohacker, I’m going to use all new information to correct my course of action over time. Even though I’m going to live way longer than average (180 is my goal), I don’t have time to wait until “more studies“ are completed to the satisfaction of academic researchers protecting their careers by continuously asking for more studies.

So no, we cannot yet conclusively say that coffee causes a reduced risk of type 2 diabetes. However, I’m going to keep drinking it for a whole bunch of different reasons. I will continue to drink one or two cups of decaf in the afternoon and evening, which I added to my regimen to reduce inflammation after the research in my last book on mitochondria, “Head Strong.” Learn more about why you should hack your mitochondria.

Oh, and drink more coffee. It’s good for you.

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Follow Along with the Transcript

Links/Resources

Show Notes

The Best Coffee Makers and How to Brew Coffee

Drip coffee maker

French Press (Bulletproof recommended)

Cowboy coffee or reverse French press method

Pour over (Chemex)

AeroPress

Percolator (Moka Pot)

Turkish, Arabic, or Greek coffee

Cold brew

Espresso machine

Single serve (Keurig)

Siphon or Vacuum Pot

Coffee and diabetes: What the study found

Other important benefits of coffee

The biohacker’s takeaway

Get on “The Inside Track” with Dave

See What Trouble Dave’s Getting Into on Social

Start hacking your way to better than standard performance and results.

Get on
“The Inside Track”
with Dave