MCT Oil Is the Latest Celebrity Diet Trend. Here’s What You Need to Know

March 7, 2018 by Dave Asprey

The NY Post recently reported that people — including Emma Stone and Kourtney Kardashian — add MCT oil to their coffee to lose weight and increase stamina and focus. For those not in the know, medium-chain triglyceride (MCT) oil is a type of saturated fat found in coconut oil or palm kernel oil. The piece asked dietitians what they thought of the MCT oil trend, and whether it’s a safe and effective way to lose weight. The experts were divided.

While it’s great to see Brain Octane Oil and MCT oil getting some press, there is so much confusion regarding saturated fats in MCT oils and how they are linked to heart health. Most dietitians don’t know that different saturated fats are metabolized differently by the body and have very different health impacts. Similarly, not all MCT oils are the same – some are more effective than others at bestowing certain health benefits. Read on to get clear on what you’re drinking.

MCT oil provides satiating, long-term energy

In the NY Post piece, nutrition coach and personal trainer Danielle DeSimone points out that, due to its chemical structure, MCT oil is digested faster than other fats, such as olive oil. So “MCT oil … helps give us fast, long-lasting energy.” This energy curbs cravings for sugar and carbs — foods that lead to insulin spikes. Research shows that MCT oil fills you up[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874191/”] – an obvious benefit for anyone trying to lose weight.

Saturated fat in MCT oil does not cause heart disease

Other experts quoted in the New York Post piece get the science wrong regarding heart health and MCT oil. Mainstream media and some dietitians don’t understand that different saturated fats do different things in the body. When they hear a particular fat is fully saturated, they immediately think “heart attack.” The reality is that saturated fat does not cause heart disease[ref url=”http://www.thejournal.ie/saturated-fat-study-medical-journal-3358588-Apr2017/”]. However, the American Heart Association backed their own investors (big ag and big pharma companies including the Canola Oil Counsel) in a PR blitz to scare people away from coconut oil and other saturated fats.

Also little known: Oil scientists petitioned the regulatory authorities to not include the entire category of MCT oils in the misguided anti-saturated fat campaign years ago because they don’t act like other saturated fats.

Use coconut-derived, U.S.-made MCT oil

MCT oil metabolizes very differently than any other saturated or even polyunsaturated fat. It does not get processed by the liver, and does not easily get stored as fat. The one exception is lauric acid, the cheapest and most commonly available MCT oil, which acts like other saturated fats. That’s why it’s important that you find the best MCT oil you can get your hands on – one that is derived from coconut, not palm, and made in the U.S. Beyond the health benefits of high-quality MCT oil, palm oil processing kills orangutans, and there’s nothing good about that.

Media outlets and dietitians should do basic diligence to understand the difference between the different fats before raising the specter of heart disease.

The secret ingredient to having the most energy and least cravings

The fact is that all fats are not the same. All polyunsaturated fats are not the same. All saturated fats are not the same. It’s your job to know what each type of fat does to your metabolism, what each type of protein, and what each type of carbohydrate does. You need to have the right protein, carbs, and fats in the right amounts. This makes you have the most energy and least cravings.

Be Unlimited – Dr. Mark Atkinson #472

March 6, 2018 by Dave Asprey

Who do you want to become? What do you want from life? Dr. Mark Atkinson, founder of the Human Potential Institute and creator of Human Potential Coaching, and Dave chat about hacking your way to becoming a better human.

This episode of Bulletproof Radio is all about the courage and willingness to face reality, a commitment to know what is true, and how to upgrade the “ego.”

Plus, Dave Asprey on, “If you become a more powerful person… And you’re a jerk, you just become a more powerful jerk!” How to avoid that!

Enjoy the show!

Follow along with the Transcript

Be Unlimited – Dr. Mark Atkinson #472

Links/Resources for Dr. Mark Atkinson

Human Potential Institute

Be Unlimited

Show Notes

Self mastery. The guest on the show today is someone who you’re familiar with if you’re a long time listener. It’s Dr. Mark Atkinson, who’s founder of the Human Potential Institute and creator of Human Potential Coaching.
Mark is a leader in personal development and has 20 plus years of working in the field.
Abraham Maslow’s and there’s similarities here. It’s basically saying there’s some core fundamental needs that when met will relax you to the degree to which the focus on things of even greater depth and importance than survival.
I’ve come to understand this starts with one commitment. The commitment, for anyone listening to this, you got to figure out whether what I’m going to share with you is true for you.
You say, “I just want to know what’s true and what’s real.” -Dr. Mark
It’s about watching your ego with amusement. I call it amused observation. -Dr. Mark
Dr. Mark teaches Dave “centering practice.”
“So for your sake, for the sake of the people around you, for the sake of the society and community you live within, not just for us. But as a part of our contribution to contributing to our high functioning society. Because as you learn to move beyond the fear based narratives of the ego and you start operating more from a way of presence innate to which is a lot of the qualities we seek, kindness, joy, ease, flow, connection. You see, what you seek is who you are. Who you are is discovered when you come out of the head and ego, into the present moment, in the body in a way which is open and allowing.”
“I just had to do a lot of anger work, a lot of rage work. I had to have very difficult conversations. I had to learn how to work with and manage my stress, my emotions. I learnt to meditate. I learnt to completely rebuild my biology. I sorted out my diet and realized, “Wow.” When I came off sugar after two days, I was like a different human being. It’s like the light bulb went on. I was like on fire. I started eating more healthy. I started working out.” – Dr. Mark on getting to where he is today.
You can just ask yourself, “Who do I want to become?” You have a really powerful … I’ll probably finish on this one. A really powerful question is this, we kind of go throughout life and we kind of say, “What do I want from life?” -Dr. Mark.
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

7 Surprising Benefits of Eleuthero

March 6, 2018 by Dave Asprey

Herbalists and other natural healers have used eleuthero, also known as Siberian ginseng, for thousands of years to increase endurance, to reduce fatigue, to boost immunity, and for overall longevity.
Eleuthero is an adaptogen, which means it helps your body adapt to stress by acting on the adrenals and mediating your body’s stress response.
Read on to get the early research on how eleuthero affects the immune system, brain, and more.

Herbalists and other natural healers have used eleuthero, also known as Siberian ginseng, for thousands of years to increase endurance, to reduce fatigue, to boost immunity, and for overall longevity.

Eleuthero is an adaptogen, which means it helps your body adapt to stress by acting on the adrenals and mediating your body’s stress response. Adaptogens are generally well-tolerated, non-allergenic, and can be taken long-term. Most often, the root of the eleuthero plant is prepared as a tincture or extract, but the leaves may be used in some applications.

The bigger question…does eleuthero work?

Here’s what the science says so far.

Eleuthero, immune function, and resisting disease

Supplementing with eleuthero boosted immune function in mice both before and during illness.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/12602802 “] Researchers also measured immune-boosting effects in human cancer patients and in healthy controls.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/3526720″] One study showed eleuthero’s potential to maintain healthy T4 lymphocytes, the specific immune cells that drop as a result of HIV and AIDS.[ref url=”http://europepmc.org/abstract/med/2963645″]

In addition to its potential to enhance immunity, eleuthero may weaken pathogens that make their way into your body. Researchers measured anti-viral activity of eleuthero — it inhibited virus cell replication in cell cultures.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/11397509″] In combination with andrographis (another herbal supplement), eleuthero was measurably effective as a treatment for the common cold.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/14748896″] It shows strong antioxidant activity, which can help you recover more quickly if you do come down with something.[ref url=”https://www.sciencedirect.com/science/article/pii/S0887233303000080?via%3Dihub”]

Eleuthero helps you respond better to stress

Eleuthero is an adaptogen,[ref url=”https://daveasprey.com/hack-your-stress-and-sex-with-these-7-adaptogens/”] which means it’s a generally well-tolerated herb that mediates the stress response. Supplementing with eleuthero supports adrenal gland function, the gland that is responsible for cortisol and other stress hormones, when you experience stress.[ref url=”https://www.sciencedirect.com/science/article/pii/S0944711311800255″]

Neurological and mental benefits of eleuthero

Researchers found that compounds in eleuthero improved learning and memory in elderly rats, likely because it helps the body recycle choline and synthesize more acetylcholine in the hippocampus.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4145894/”] It also increased mental sharpness in a similar way coffee does, without the caffeine crash that typically comes later if you didn’t blend it with grass-fed butter and Brain Octane Oil.[ref url=”http://agris.fao.org/agris-search/search.do?recordID=US201301464826″]

Other studies show the potential of eleuthero as a general neuroprotective[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23395777″] and protective for neurodegenerative disorders like Parkinson’s disease.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/18488457″] Specifically, eleuthero was effective in preventing Parkinson’s-associated slow movements and certain types of seizures.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/15635186″]

While more research is needed, eleuthero may have antidepressive effects.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23418105″] Here are some other things you can do to treat depression naturally.[ref url=”https://daveasprey.com/how-to-fight-depression-medication/”]

Eleuthero may improve endurance

Preliminary evidence shows that eleuthero may help reduce fatigue and increase endurance. In an animal study, supplementing with eleuthero lengthened the time mice spent performing a swim test and other endurance tests.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/20920564″] In another study, mice didn’t show the normal behavioral alterations from sleep deprivations that researchers usually see.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21376030″]

Human studies show similar improvements in endurance. Scientists measured a decreased stress response in endurance athletes after supplementing with eleuthero.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/11798012″] Research points to improved oxygen utilization as a mechanism behind improved endurance.[ref url=”https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-2007-969114″] Other measured enhancements include improved cardiovascular function and improved glycogen metabolism in men.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21793317″]

Eleuthero may protect DNA

Several in vitro studies point to the potential protective effects of eleuthero on DNA. Treating bacterial cultures with eleuthero prevented alterations in DNA.[ref url=”https://www.researchgate.net/publication/263398833_Antimutagenic_Effect_of_Extract_of_Eleutherococcus_senticosus_Maxim”]

Similarly, researchers cultured cells and treated them with radiation, to find that the ones they treated with eleuthero compounds were more resistant to radiation.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/7304498″] A test tube study of mammalian cells showed that eleuthero protects the body from ionizing radiation exposure.[ref url=”http://www.worldscientific.com/doi/abs/10.1142/S0192415X8100007X”]

Eleuthero and blood sugar

Animal studies indicate that eleuthero might have an effect on blood glucose and the insulin response. Eleuthero extract effectively regulated blood sugar in diabetic mice.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/3734812″] Effects are likely due to improved insulin signaling and glucose utilization.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3638629/”]

The effects of eleuthero on cancer

Preliminary research shows the possibility of eleuthero as an adjunct treatment for cancer. Extracts of eleuthero showed antitumor effects on human stomach cancer cell cultures.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/11032916″] inhibited the proliferation of several lung, colon[ref url=”http://journal.waocp.org/article_31161_a02bdd20336d9210237e3594ff7fdc60.pdf”] and breast cancer strains.[ref url=”http://europepmc.org/abstract/med/25918798″]

Eleuthero could also benefit cancer patients by affecting the immune response. In one study it stimulated the immune response in cancer patients and healthy controls.[ref url=”http://europepmc.org/abstract/med/3526720″]

Adaptogens are worth exploring, but don’t use them to make up for a crappy diet and lifestyle. Making sure to eat good food, get outside, and sleep well, and generally take care of yourself will do more for your stress, energy, and longevity than any one herb will do. Pay attention to adaptogens and key supplements, but don’t forget the basics.

Enhance Baby’s Gut Flora for Life-long Health

March 2, 2018 by Team Asprey

How mom’s gut health affects baby in utero
How balanced gut flora keeps your baby’s immune system strong
What to avoid for a healthy gut
How to heal your gut to improve your baby’s microbiome

When it comes to protecting your children, it’s likely that building their gut flora isn’t high on your list. You’re busy making sure they don’t swallow marbles, not thinking of their balance of good and bad bacteria.

But healthy gut flora means a strong immune system, both of which are extremely important during the first few years. This is when baby gathers the bacterial blueprint she’ll have for the rest of her life. Read on to find out why baby’s gut microbiome is important and what you can do to support microbial diversity from day one.

How balanced gut flora keeps your baby strong

Each gut microbiome is like a fingerprint; we’re all born with a completely different composition of gut bugs. When it comes to the intricacies of the gut microbiome, researchers have only touched the surface; but we do know a couple of things for sure:

The more, the better. A decrease in the number of microbial species in your gut can mean changes in your mood and higher susceptibility to illness and infection.
Most of your immune system resides in your gut.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/”] That means as you damage your digestion with processed food, sugar, and stress over the years, your immune system suffers, too.
Your gut bugs tell you how to feel. Your gut health has a huge impact on your mood and cognitive function.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4662178/”]
Gut microbes help you absorb nutrients. Your microbes help to make and absorb key nutrients like vitamin K and vitamin B-12.

What to avoid for a healthy gut

Over time, the makeup of your gut bacteria can change; sometimes for the worse. Stress, sugar, processed food, and too much alcohol are just a few things that can obliterate healthy gut flora.

Other gut bug killers include:
Antibiotics
Over the counter drugs like NSAIDs (Advil, Aleve)
Overuse of antibacterial soaps and gels
Chlorinated drinking water
Pesticides and herbicides
A diet high in starchy carbohydrates
Obesity

An imbalance of gut bacteria can derail your immune system and make you susceptible to many things, including food intolerance and infections. This imbalance is also linked to:

Obesity
Insulin sensitivity
Diabetes
Autism
Anxiety
Depression

Many of the things that can mess up your kids’ gut microbiome are inevitable. Sometimes you just can’t avoid antibiotics or medications. To keep your little ones strong and healthy, read on for the many things you can do to support your baby’s gut flora, from preconception throughout childhood.

Heal your gut before pregnancy

We’re all born with unique gut flora, but a mother’s microbiome heavily influences the makeup of her baby’s. And there’s some evidence that microbial colonization starts in utero.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3628625/”] To support baby’s gut flora, heal your gut as much as possible before conception:

Adopt the Bulletproof Diet: The Bulletproof Diet is a low-toxin, anti-inflammatory plan that’s perfect for restoring your gut health and your nutrient stores before you get pregnant.
Eat a variety of foods: Food diversity offers an array of nutrients and different kinds of bacteria to your microbiome.
Eat prebiotic-rich foods: Prebiotics are fibrous carbs that support good bacteria growth and diversity. It’s like food for your gut bugs. Prebiotics include sweet potatoes, carrots, asparagus, and other starchy veg.
Limit alcohol consumption: Alcohol kills your gut bacteria — the good ones and the bad. Limit your drinking to keep diversity strong.
Include probiotics and fermented foods: Take high quality probiotic before you’re pregnant, while pregnant, and during breastfeeding. Fermented foods like sauerkraut, kombucha, and pickles can also increase microbe diversity, IF the bacterial cultures they were made with agree with you. The only way to tell is to give them a try. Use fermented products made with organic veggies, and with no additives.

Diverse gut flora starts at birth

Your baby’s first introduction to the world has a huge impact on her microbial diversity. Here are a couple of things to add to your birth plan:

Opt for a vaginal birth, if possible: Your baby’s trip through the birth canal exposes her to vaginal microbes that help to shape her immune system in beneficial ways. Babies born vaginally are less susceptible to conditions like asthma and allergies, including food allergies.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3110651/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3110651/ “] Babies born via C-section, on the other hand, have less microbial diversity and are more likely to develop conditions like celiac and Crohn’s disease.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21637025 “][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21538718”] Sometimes C-sections are necessary for the safety of mom, baby, or both. Always do what’s best for your health and the health of your family.
Avoid unnecessary antibiotics: Get really clear with your doctor about what exactly they’re pumping into your veins and giving to your infant. Infants exposed to antibiotics during birth had far less microbial diversity than babies who weren’t. Do not use antibiotics “just in case”[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/26412384″]

Ways to support baby’s gut flora after birth

Whether you had a vaginal birth from home or a C-section at the hospital, here are just a few ways to support baby’s gut flora after birth:

Breastfeed, if possible: Baby’s gut flora begins in utero, is heavily influenced by the birthing process, and is truly nurtured during breastfeeding. Breast milk contains baby’s first doses of probiotics to help build a diverse colony of gut bugs and prebiotics to keep those bugs fed and happy.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/17259094″]
If not, opt for sheep or goat-milk formula: Breast milk is the gold standard, but not every mom can breastfeed. In those cases, camel milk is the closest to breast milk. Then sheep and goat milk-based formulas. One study found that babies fed goat milk-based formulas had better microbial diversity than those on cow milk-based ones. Babies fed goat milk-based formula also had fecal matter that more closely resembled that of breastfed babies.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23455335″] Avoid soy-based formulas at all costs. Soy contains anti-nutrients that diminish mineral absorption and unless it’s an organic formula, it will be genetically modified (GMO).
Put probiotics on nipples when breastfeeding: Babies fed certain strains of probiotics are less irritable and colicky than babies who didn’t get healthy bacteria.[ref url=”http://www.florajen.com/pdfs/InfantProbioticSafety.pdf “] You can open a capsule of probiotics, add a couple of drops of filtered water, and smear this paste on your nipples before breastfeeding. This is a safe practice that can boost diversity in your baby’s gut flora. Ask your pediatrician about Bacillus lactis (Bb 12) and S. thermophilus to start. IF your baby is on formula, you can add probiotics to the formula. Please consult your physician for proper doses and strains.
Take your baby outside: It’s tempting to limit your baby’s exposure to the world. Instead of dousing them with antibacterial hand gel and keeping them inside, take your baby out in public. Exposure to different microbes will benefit their immune system in the long run. Let your kids play with other kids and get dirty. Plus, physical play and time outside in the sun have their own health benefits.
Easy on the sugar and processed foods: Just like adults, sugar, processed foods, and excess grains can wreak havoc on baby’s gut bugs. Limit your baby’s contact with sugar and processed foods as much as possible, especially during the early years when their tastes are still forming. This is because an excess of sugar leads to fermentation in the gut and this in turn promotes more of the less healthy gut bugs.
Diversify kids’ diets: Food diversity works the same in children as it does in adults. The more varied the diet, the larger the spectrum of beneficial bacteria in the gut. Read more about the benefits of food diversity.
Avoid antibiotics when you can: Many of us were raised to throw antibiotics on every ailment, no matter the symptoms. Antibiotics kill both good and bad bugs, and will actually hurt your immune system over time. Leave antibiotics as the last resort, rather than the first line of defense against illness and let your child’s immune system do the work. The majority of illnesses that children succumb to while young are viral, that is caused by viruses. Antibiotics are useless against viruses.

A healthy gut means a healthy baby. Have you tried any of these tips with your children? We’d love to hear about it in the comments!

Ultra-Effective Workout Routines That Take 10 Minutes or Less

March 2, 2018 by Team Asprey

People begin workout routines for a variety of reasons, like to get healthy, feel better emotionally, or lose weight. Just as many reasons exist for why people stop exercising. The most common complaint: they don’t have enough time to work out. If you get sidelined due to lack of time, look no further than these six workouts that you can complete in ten minutes or less. From an energizing yoga flow to super-charge your morning – to abs, butt, and super HIIT workouts in between – then back again to a miracle yoga way to end the day… this workout routine roundup will keep you interested, fit, and fabulous.

Energizing Wake Up Vinyasa Flow

Video via BrettLarkinYoga

This is an easy morning vinyasa yoga routine, suitable for any experience level. The focus here is to get your body and mind in sync upon rising so you can make the most of your day. This workout routine is also a great way to cut morning fatigue, gain more focus, and wake up to a rejuvenated you. The sequence starts in child’s pose and moves through cat and upward dog, among other poses. You’ll elongate your spine and pair breath with movement throughout.

Best Ab Workout: Tummy & Muffin Top

Video via Boho Beautiful

Short and sweet, this pilates-based workout routine focuses specifically on the obliques (side abdominals) and lower abs. This ten-minute session tones and strengthens your core – ridding you of that muffin top for good. Remember, the core remains central to good posture because the abdominal muscles stabilize the back, so these exercises hold the key to standing up straighter and meeting the day with the confidence you desire.

Butt & Thigh Toning Workout

Video via FitnessBlender

This exercise video wins with over 3 million views. Tap into better balance, start fat-burning, build lean muscle, and tone up the butt and thighs. Basically, get that booty you’ve been dreaming with this “all-in-one” workout routine. You’ll move through bodyweight squats, reverse lunges, ski squats and lifts, curtsy lunges, leg lifts, thigh raises, bridge, reverse leg lifts. Bonus: the video shows time durations, so you know exactly where you’re at.

HIIT Treadmill Sprints

Video via Brix Fitness

Take high-intensity interval training (HIIT) and pair it with a treadmill. What do you get? One of the best ways to burn fat and preserve muscle mass, which is vital to your weight-loss success. Remember, your metabolism slows down if you lose muscle, so you want to maintain muscle mass for maximum success. This exercise video features 10 sets of 30 seconds running and 60 seconds of rest in between sets. Aim for a speed and incline that challenge you to the fullest, though do pace yourself so you can complete the workout. Bonus: this workout routine can be adapted to any cardio machine.

Full Body Fat-Burning HIIT Workout

Video via Emi Wong

Finally, a short and sweet HIIT workout video with good instruction, interspersed with music to rev you up along the way. This exercise video features 10 exercises lasting 45 seconds, with 15 seconds of rest for 15 in between sets. You’ll start with jumping jacks to warm up and get blood flowing. Then you’ll increase intensity throughout with side plank rotations, burpees, commandos, lunges, squats, arm and leg raises, push-ups, and speed skater exercises. Get ready to build muscle and get rid of fat. This HIIT workout routine will make your muscles pop. No equipment needed—just a mat.

Easy Bedtime Yoga: The “5 Minute Miracle”

Video via Boho Beautiful

This rhythmic yoga flow equals the perfect way to wind down at the end of the day. Safely and holistically release daily stress, relax, and prepare for a sound night’s sleep. You’ll be guided through basic yoga poses that you can even do in bed that send signals to your nervous system that it’s time to relax. Pull yourself into a ball, give your full body a release, move through a spinal twist, and circle your shoulders… There’s even a happy baby pose to release tension and stress in the hips. End in Shivasana, or corpse pose, for complete relaxation. Good night.

Go Beyond Chicken Soup & Confront Your Fears: Jack Canfield #471

March 1, 2018 by Dave Asprey

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.