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Avocado Facts; Can I Eat Too Many & Will They Make Me Fat?

avocado facts

There are many foods that exist which cause genuine confusion amongst the health conscious. Especially when transitioning from an unhealthy diet to a healthy diet, when trying to lose fat, control blood sugar and support cardiovascular health.

A food I often get many questions and concerns about is avocados. How many can I have in a day? Is it alright to consume when on a fat loss program? Will they make me fat? What will they do to my cholesterol levels?

Before we flesh out these concerns, let me introduce our special dark green leathery skinned friend. Did you know that avocados are actually large berry fruits that were aptly named “Alligator pears” due to their green, bumpy skin before it was christened the “Avocado”. The name Avocado hails from from the Aztec word “ahuacati”, meaning “testicle tree” which is kind of fitting as the ancient Aztecs considered this fruit, important for fertility and the Mayans used it as an aphrodisiac.

With introduction aside, lets flesh out the Avocado (AKA Avo’) facts and tips out…

Nuggets Full of Nutrients

  • Avo’s are one of the few fruits rich in healthy fats. It is particularly rich in monounsaturated fat (MUFA). A great energy source for the body and one that supports heart and brain health amongst other things.
  • The healthy fat content in avo’s help absorb nutrients from other foods that need fat for transportation throughout the body, such as vitamin E, carotenoids, lutein and chlorophyll.
  • Consuming avocados with carotenoid rich foods such as carrots helps enhance carotenoid absorption. Adding avo to your salads can increase your absorption of carotenoids up to five times then salads without. Carotenoids protect us from free radical damage and all the problems that may arise from it, such as inflammation and poor immunity.
  • Avos are laced with many essential nutrients such as potassium, vitamin E, carotenoids, lutein, B vitamins (B5, B6), vitamin C, vitamin K and folate which contribute to deliciously vital health.
  • It’s lutein levels are higher than most fruits. Lutein is a potent carotenoid that prevents degenerative conditions of the eye and improves overall eye health. Lutein may also reduce the risk of cancer and type 2 diabetes.
  • Avos contain more than twice the potassium of a banana. Potassium is important for controlling the electrical activity of the heart. Potassium also helps your kidneys filter blood and supports the health of bones and muscles.
  • The greatest concentration of carotenoids or plant pigments are located close to the avo skin, in the dark green flesh. So be mindful of how you de-flesh this amazing fruit. Guidelines on how to de-flesh your avo well without losing it’s beneficial compounds are found here.

Healthy Weight Loss Maintenance

  • avocado fatAvos may help you maintain or reach a healthy weight. They are satiating, meaning they help you feel full and satisfied for longer, reducing the likelihood of unnecessary overeating. In fact, adding half an avocado with lunch has been shown to reduce hunger and improve satiety for up to 3-5 hours after consumption.
  • Avos may help regulate blood sugar levels.  Now who wouldn’t want less food cravings, a healthier, stable mood and improved sleep. Just a few benefits of balanced blood sugar.
  • Avos are loaded with more fiber than most fruit. Most of it being insoluble. Think regular, healthy bowel movements, removal of toxins, balanced blood sugar and less cravings.
  • Avos are very low in sugar/fructose. Unlike many of it’s fruit buddies. The primary sugar found in avos is D-mannoheptulose which may actually support blood sugar control and weight management.
  • MUFA rich diets help protect against belly fat and diabetic health complications.
  • Avo’s do not interfere with weight loss goals when consumed as part of a weight loss diet.
  • Avocado consumption is associated with reduced risk of metabolic syndrome. A collection of conditions which raise your risk of heart disease and diabetes.
  • If you are struggling with weight loss, try taking our quiz here.

Assists Inflammation, Heart & Brain Health

  • It’s MUFA content helps maintain healthy cholesterol levels. In fact those who consumed a high MUFA diet from avos for a week experienced a decrease in their LDL cholesterol and triglycerides and an increase in the often labelled “good” cholesterol HDL.
  • Avos may prevent the production of inflammatory substances when eaten with meals such as burgers. Studies suggest that eating avocado with inflammatory meals can reduce the after effects commonly experienced such as narrowing of blood vessels and inflammation. Now this is not your green light to go crazy on burgers and fries. Just FYI.
  • Healthy fats nourish the brain and heart and can help prevent Alzheimer’s, dementia, other degenerative brain disorders and heart disease. David Perlmutter, author of Grain Brain reports that the brain thrives on a fat-rich, low carbohydrate diet and that high levels of healthy fat consumption was found to be associated with a 44 percent reduction in risk for developing dementia.

Cancer Prevention

  • Avos are abundant in antioxidants and bioactive compounds such as carotenoids; lutein, zeaxanthin, alpha-carotene, beta-carotene and oleic acid and are one of the richest sources of vitamin E. These compounds are well known cancer fighters and may reduce the risk of cancers such as those of the prostate and breast. As mentioned the monounsaturated fat found in avos improve the absorption of these important carotenoids.
  • Vitamin E has been shown to slow down or stop the reproduction of cancer cells.
  • Natural sunscreen; the fat content in avos may offer protection from harmful sun damage, radiation, inflammation and skin cancer if consumed before exposure.

Beauty Tip

  • The flesh and the oil are moisturising and nourishing for the skin.

How Many Avocados Can I Eat?

As you may have guessed I am a huge fan of the avo. In my opinion all of the evidence I have come across welcomes daily avo consumption as part of a healthful diet.

As a general rule I think the inclusion of one small avocado or half a large avocado daily is a great addition to the diet of most people to promote optimal health, maintain a healthy weight, support blood sugar levels and support healthy brain and heart health. Avocados should not  be feared. Consider them creamy, delicious, protective and preventative powerhouses to be thoroughly enjoyed. I certainly do and consume at least half an avo every day, whenever possible.

There are many ways to get your daily avocado dose:

Below are some of my favourites:-

  • In a smoothie to add healthy fats, fiber and a creamy texture. Try this favourite green smoothie of mine.
  • In raw desserts such as healthy homemade ice creams or mousses.
  • Chopped and chucked onto a salad.
  • Blended with olive oil, himalayan salt, pepper and turmeric and made into a healthy anti-inflammatory dressing.
  • Made into healthy dips and spreads.
  • Blended with coconut cream to make whipped cream.
  • Side note: Avos can get a little pricey but do not fear if you can not afford to buy organic. Avos have tough,thick, protective skins which help to prevent pesticides and other chemicals from entering and contaminating its flesh. More on organic versus non organic fruits here.

I would love to hear in the comments section below how you like to get your daily avocado dose :)

lynda griparic naturopathThis article is brought to you by Lynda. She is a fully qualified Naturopath and Nutritionist with over 13 years of experience in the health industry. Lynda specialises in detoxification and weight loss. She has extensive experience in running healthy, effective and sustainable weight loss programs and has expertise in investigating and treating the underlying causes of weight gain and metabolic problems. You can learn more about Lynda, CLICK HERE

Probably the Most Amazing Example Of Endurance Athleticism You’ll Ever See!

The above video is 3:55 minutes long.

Watch the full interview below or listen to the full episode on your iPhone HERE.

meredith loringI have a new hero… and her name is Meredith Loring. If you need a big dose of inspiration and want to know what the human body is capable of with the right nutrition, mindset and training, then you really must watch this video!

Meredith, along with her husband Sami Inkinen rowed from San Francisco to Hawaii. The row took them 45 days straight, rowing up to 18 hours a day and yup, they did it with no sugar or gels.

We also cover her own incredible journey from dealing with cervical cancer, then switching to raw food and then the slow transition into a high-fat, low carb’ diet. All this along with achieving some of the most incredible accomplishments in the world of serious adventurous endurance sports.

Full Interview with Meredith Loring: Raw Food & High Fat Diet Fuelled For Inspiring Jaw Dropping Adventures



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In this episode we talk about:

  • Why her dealings with cervical cancer made her look at her nutrition closely
  • Why she embarked on two of her toughest athletic challenges of her life within 10 days of each other
  • The highs and lows of rowing 45 days straight from California to Hawaii
  • How she fuels her diet daily to perform
  • What her diet and exercise routine looks like whilst 8 months pregnant
  • And much much more…

CLICK HERE for all Episodes of 180TV

Get More of Meredith Loring Here:

fuel your body with powerful, natural and nourishing foods – click here –

Full Transcript

Guy Lawrence: Hey, this is Guy Lawrence at 180 Nutrition and welcome to another episode of the Health Sessions. The one thing we are very proud here at 180 Nutrition is when we look for podcast guests, we search high and low for people that we feel will have something truly to offer with their stories, their journey, their inspiration, their health message, all around nutrition. You know, questions that we want to answer ourselves.

And I have to say today’s awesome guest, which is Meredith Loring, is certainly inspiring and I guarantee that you’re going to get a lot out of this today.

Now, if you’re wondering who Meredith is, we had her partner, Sami Inkinen, on the show last month and as a couple they rowed from San Francisco to Hawaii. The row took them 45 days straight, rowing up to 18 hours a day and yup, they did it with no sugar or gels.

Now, if you’ve heard Sami’s podcast, you’d probably know a little bit about the background. But if you haven’t, you’re in for an amazing treat in today’s podcast.

And not only that, Meredith’s own personal journey is phenomenal. She discusses how she contracted cervical cancer at a young age and how she then looked into nutrition to help combat these things and then come into, you could say, eating a higher-fat, low-carb diet and she’s an exceptional endurance athlete as well. And she’s heavily pregnant at the moment, eight months, ah, eight and a half month I think.

So, we cover all these topics from her perspective today and you know, whether you’re a guy or girl, listening to this, you will take absolutely a lot out this and even as a couple too.

As always, I know I ask, let us know these podcasts inspire you, if you’re enjoying them. What guests you’d like to see come up in the future. Simply leave us a review on iTunes. That would really be appreciated. You know, just by subscribing, helps us get the word out there; we’re determined to do it and I think this message should be heard by as many people as possible.

Drop us an email to: info@180nutrition.com.au., too and let us know your thoughts on the podcast and if they are affecting your life in a positive manner in any way. It would be great to hear from you.

And of course, go back to our website, 180nutrition.com.au, there’s a wealth of resources there too and also, of course, these are shot in video, if you are listening to this through iTunes.

Anyway, let’s go over to Meredith. You’re going to really enjoy this one. Cheers.

Stuart Cooke: Yes.

Guy Lawrence: I always get this feeling every time, you know, it’s like just before you go on.

Anyway, hi this is Guy Lawrence. I’m joined with Stuart Cooke today, as always. Hi Stuart.

Stuart Cooke: Hello mate.

Guy Lawrence: And our lovely guest today is Meredith Loring. Meredith, welcome to the show.

Meredith Loring: Thanks for having me.

Guy Lawrence: I hope I pronounced your surname correctly, as well. I just thought about that then, but I’m thinking I got it right.

Meredith Loring: Yeah. It rhymes with “boring,” as my husband likes to say.

Guy Lawrence: Fantastic. So, we’ve had your husband, Sami Inkinen, on the show. We’ve had moviemaker Donal O’Neill on the show. We were all talking about Cereal Killers 2.

And we actually just held a screening for the documentary here in Sydney a few weeks back and it was sold out. We had a Q & A and it was just an awesome response.

And the one thing that was evident, especially with the females after the show and everyone was buzzing, was: We want to hear more of Meredith’s side of the story. So, yeah, fantastic; so, thanks for coming on.

Meredith Loring: Who knows what they were saying when I wasn’t there.

Guy Lawrence: Yeah. Exactly. Exactly.

So, we always start the show to get a little bit about the guest’s background and things like that, so, if you could share a little bit about yourself, because I’m guessing you’re not from Finland, like Sami.

Meredith Loring: Not from Finland. I’m from the East Coast. A pretty normal background, I guess. But I guess what’s revenant, for you guys, is probably fitness and nutrition stuff.

Guy Lawrence: Yeah.

Stuart Cooke: Yeah.

Guy Lawrence: Absolutely.

Meredith Loring: And yes, so, I’ve been kind of a competitive athlete my whole life. I was a competitive gymnast until I was in high school and then I started running in my 20s and really latched on to running and trail running in particular and started competing in trail running when I got out to California about four years ago, which is when I met Sami, my husband. And then …

Guy Lawrence: I recently read as well, is it true that you guys went on your first date in a kayak?

Meredith Loring: Weirdly, weirdly enough our first date was in a doubles kayak and I’d just come from New York City, literally the day before, and for me any kind of active date was really weird, because in New York you’d meet for drinks or coffee. So, I was very weirded out by the whole thing and then he wanted to have a captive audience. So, he stuck me in a kayak for a couple of hours.

Guy Lawrence: That’s awesome. Fantastic.

Guy Lawrence: So, you’ve always been obviously a competitive, well, it looks like sports and athleticism has been in your blood from day dot. Because we’re going to talk about the row especially a little bit further on as well.

So, I’m guessing now, to see you go ahead and do that; was it a major shock for you to find yourself ending up in a boat or did you…

Meredith Loring: It was shocking, like the sport was shocking, because neither one of us had ever rowed before and actually neither one of us was into rowing at all. So, just the sport choice was fairly shocking, but we try to do kind of big adventurous stuff on a regular basis, nothing quite that adventurous.

Guy Lawrence: Yeah. That’s huge, isn’t it?

Meredith Loring: Yeah.

Guy Lawrence: Go for it Stu.

Stuart Cooke: You’re interested in, obviously, you come from an endurance sport background, as well. How much of your dietary beliefs have changed over the years from obviously the endurance stuff to the crazy endurance stuff in the boat that we’ve just heard about?

Meredith Loring: Yeah, that’s a good question. So, actually, when I was 24 I had cervical cancer and I started looking at, like, alternative treatments. I didn’t want to go down a chemo route. And so I kind of decided after looking into all of the research way back then, this was like 2004, that our nutrition guidelines were all fucked up, pardon my French and …

Guy Lawrence: That’s the best way of describing it.

Meredith Loring: And so, I had totally cut out sugar and carbs and stuff from my diet and I went on actually a raw food diet pretty strictly for about six or seven years.

Stuart Cooke: Okay.

Meredith Loring: And then when I met Sami I started introducing things like salmon and fish, but I’ve been fairly consistent about my diet since then, just because of my health concerns and then from all of the research that I read. And also, my body responds really well to plants and responds very poorly to sugar.

Guy Lawrence: So, even when you were, because it’s the first thing that springs to my mind, even when you were on a raw food diet so that your carb and sugar intake were quite low? Is that correct?

Meredith Loring: Yeah. I was not eating a lot of fruit. I was eating mostly vegetables and nuts and, like, avocados and things like that. Lots of olive oil, but very few fruits, maybe one piece of fruit a day or two max.

Guy Lawrence: Yeah, because I think that’s the one common thing, mistake, I see, Whether it be raw food, vegetarian, vegan; everyone seems to have a hell of a lot of carbs.

Meredith Loring: Yeah.

Guy Lawrence: Yeah.

Meredith Loring: One of the main things I read, counter to me wanting to go on a raw food eating plan, was all of the tooth decay that happens from most raw foodists because they’re eating so much fruit. So, I was really conscious of that from the beginning because I didn’t want that to happen.

Guy Lawrence: Yeah. And how did the cancer go? What happened?

Meredith Loring: I’ve been cancer-free and completely healthy. So…

Guy Lawrence: Wow.

Meredith Loring: I don’t know how much of that is due to my diet, but it certainly made me feel like I was having a hand in treating myself. And also, after I read all of these studies that you can’t go back eating the way you were eating before. It’s so just; it so grosses you out that you can’t go there.

Guy Lawrence: Yeah. Wow, that’s phenomenal. That’s amazing.

So, when you were doing the endurance events before, was it all about carbs and sugar and gels before you had the cancer?

Meredith Loring: It was, and actually I reintroduced at least gels into my eating after I met Sami, because Sami had been pitching to me for so long, that if I wanted to really compete in trail running and cycling, that I had to be eating gels and carb-loading.

Yeah and I fought him for a really long time, because I knew how it made me feel. And I would call him before a race and be like, “Ah, this is so terrible. I’m never doing this again.” and he’d laugh really hard. But he had read the Lure of Running and read all the nutrition studies out there that pointed towards carb-loading and so he really urged me to do that. But I naturally gravitate towards not doing that.

Guy Lawrence: Yeah. Yeah and I guess with Sami, because he spoke about being almost a Type 2 diabetic …

Meredith Loring: Yeah.

Guy Lawrence: … at one stage, would have had a shock and changed the approach altogether.

Meredith Loring: Yeah and for; I mean, I always knew what worked well for me, but I never try to impose my beliefs on other people. But the truth was, I wasn’t really looking at it from a what’s a typical American or a typical person worldwide facing until we found out Sami was pre-diabetic. And then I was really, I really started to noodle on. Like, okay, if Sami, who spends so much time and energy trying to figure out nutrition and athletic performance, if he can’t figure it out and he’s pre-diabetic, what chance does a normal person have.

Stuart Cooke: Yeah.

Guy Lawrence: That’s such a good …

Meredith Loring: And it really made me kind of upset. And so we really just decided we’ve got to do something about this because we can’t just keep talking about it without any action.

Guy Lawrence: That’s phenomenal. And look, being involved in the documentary, with Donal as well and getting the message out there, it’s; I don’t know what it’s like in America, but there’s definitely a bit of a movement coming on here in Australia. More and more people are hungry for this knowledge because they’re all pissed off and confused. I mean, in the cinema itself there were so many light bulbs going off within that evening and the Q & A panel, we had; the cinema basically kicked us out at the end, because there was just not enough time. Everyone was hungry for more.

Meredith Loring: That’s exciting.

Guy Lawrence: Yeah. Well, it is, it’s fantastic. So, I’m taking when you do your endurance now, you know, no gels, no glucose, because there will be people listening to this that are doing that very thing, you know.

Meredith Loring: Yeah. I actually think it depends on what distance you’re doing. If you’re doing something that’s really short and high intensity, you’re definitely going to be burning carbohydrates. And so, that can give you kind of a mental break from fatigue and also give you some kind of a physical boost.

If you’re doing a really long event, I don’t think; you certainly don’t need to be eating the way you’re taught to eat. Like a huge pasta dinner and then eating carbs for all of your training.

What I do is I train practically zero-carb. I mean, I eat carbs from vegetables and stuff, but in my training I try to eat no carbs, if possible. And then in a race environment I’ll have some carbs. You really feel the difference if it’s a shorter event.

Guy Lawrence: Yeah.

Stuart Cooke: So, what’s; when you’re talking about the race environment, so, what does your typical kind of pre-race or weekly exercise regime look like? What do you do?

Meredith Loring: Yeah. So, before I was pregnant I was running about 10 miles four times a week and then doing a long run once a week, like 15 or 20 miles.

Stuart Cooke: Yeah.

Meredith Loring: And then a four- or five-hour bike ride one day a week and then cross training one day a week. And that’s a lot; that’s a lot of exercise, but I would never have a gel during; like especially the runs. It would never even cross my mind to have a gel. In fact, I wouldn’t have eaten breakfast before an event.

And I’m still working out. Now I have to do mostly cycling, because I’ve broken my foot. But I still, even pregnant, I don’t need to eat breakfast before I do a workout. It’s just not necessary.

Stuart Cooke: Yeah.

Guy Lawrence: Yeah, because I know Sami said he did the same thing as well. It was literally …

Meredith Loring: It trains you to be a better fat burner and then once you’re in that mode you’re just not hungry and it feels better to have a more empty stomach, I think, when you’re doing hard workout.

Stuart Cooke: It does. And what about hydration during those prolonged periods of exercise?

Meredith Loring: Water.

Stuart Cooke: Just water, right.

Meredith Loring: Water, maybe some salts, depending on how long it is, I’ll have salt tablets or something or just put salt in my water. When I go for a bike ride I absolutely add salt to my water.

Guy Lawrence: Yeah.

Stuart Cooke: Right. I’m guessing that pre- that kind of way of eating it would have been sports drinks as well as well as the gels as well? Would it gravitate to …

Meredith Loring: No. I was never; I never touched sport drinks.

Stuart Cooke: Okay.

Meredith Loring: They’re just so low-quality and it’s just sugar water. It never made any sense to me.

Stuart Cooke: Yeah. No, it’s true; like low-quality, but high promise. You know, they really do promise the Earth with all of their wonderful benefits, but yeah, sugar water.

Meredith Loring: I always thought it was bullshit. I mean, it’s total bullshit.

Guy Lawrence: Yeah, yeah, yeah. We hear ya man, we hear ya.

That’s another question that just popped in there; do you train with groups of other people? And do they follow the same philosophy as you or do you see all over the place or what?

Meredith Loring: No, I do train with groups of other people and people are usually fairly shocked to figure out I haven’t had breakfast or that I’m not going to have gels during our runs or our rides. Rides in particular, for some reason the way that Sami and I eat pre-enduring rides, is fairly shocking to people. It’s becoming more accepted here in Northern California now, but up until probably six or seven months ago, people would just fight and argue with us the entire time. Like about us not eating or just think that we’re crazy or have some kind of issue.

Guy Lawrence: Yeah, exactly like …

Stuart Cooke: But I guess the results speak for themselves, don’t they, if you’re performing.

Meredith Loring: Yeah, I mean, absolutely.

Guy Lawrence: Definitely, I mean, I live on a cycle route, as in there’s always groups of cyclists every morning, flying past my place here, to down at the beach. And the one thing that is evident and I never want to be judgmental of people or anything, but a lot of them are overweight. Like, I see them, and I’m thinking, they must be clocking up to, I don’t know whether they’re doing 20, 30, 40ks in the morning, most mornings. And yet, I don’t know why the penny doesn’t drop. You know…

Meredith Loring: Yeah. For some reason people still don’t understand that exercise isn’t going to make you lose weight. It’s all in what you’re eating.

Guy Lawrence: Yeah, it’s massive. We certainly push that word. Definitely.

So, can we talk about the row, Meredith, and one of the things I only found out last week, because thanks to Donal, mentioned that you competed in an Everest Marathon, which is the world’s highest marathon, weeks before you did the row. Is that right?

Meredith Loring: Yeah. I don’t know how smart it was, but I had signed up for it a couple of years ago, because it’s fairly difficult to get into and it was about 10 days before we left for our row. So …

Guy Lawrence: Wow.

Meredith Loring: … you have to get to the base camp, basically and then you run from base camp, a marathon. And I had to continue, because I had a flight to catch the next morning, so I had to run to the airport. So, I did break a 50-mile run. And I was the first non-Nepali female. So, …

Guy Lawrence: Wow.

Meredith Loring: I won my category.

Guy Lawrence: That’s insane. What height is Everest base camp?

Meredith Loring: I think it’s like 18,000 feet; something like that.

Guy Lawrence: That’s insane, because I only think about it, because I did trekking in Nepal and …

Meredith Loring: Yeah.

Guy Lawrence: … I know Stu has done some there, but I got to I think 4,100 meters at one stage, because I did the Annapurna and I was just walking. But when I got there I was crawling. I was so exhausted. I was just wiped, I mean, there were runners passing me at the time and I think, “How the hell do you do that?”

Meredith Loring: Yeah, it’s brutal. It’s brutal, and my lungs at the end of that day, my lungs were in such pain and it really felt like I had flipped them inside out. You’re just gasping for air the whole time and the air is so thin up there.

Guy Lawrence: That’s unbelievable. Are you working your way down the whole event?

Meredith Loring: Not the whole event. I mean, it’s a net elevation loss, but there’s a lot of flat and there’s even uphill sections that are like, I don’t know, 10k long or something.

Guy Lawrence: Amazing. And did you do any altitude training before?

Meredith Loring: No, just the hike up there. It took about 10 or 11 days to get up there.

Guy Lawrence: Got it.

Meredith Loring: Which isn’t enough. It takes about two months for your blood volume to increase. And there were other competitors there who had spent two or three months on the mountain, practicing and trying to acclimatize, which is way too much time for me to dedicate.

Guy Lawrence: Yeah and just because I’d expect it from anybody listening to this, a 10- or 11-day hike prior to a marathon is pretty massive is some people’s books. Like I’d be looking at it going, “Right! That’s a mission.” And then to do a marathon after that is unbelievable.

Meredith Loring: It was so much fun. I’ve been trying to convince Sami that we should do it in November if we can figure out what to do with the baby.

Stuart Cooke: I guess you were lucky that you had that nice row to recover from your marathon.

Meredith Loring: Yeah. Well, the good news was that I didn’t have to do any running. So, as beat up as I was from running, my upper body became totally beat up after that.

Guy Lawrence: Unbelievable.

Stuart Cooke: Oh my word, that is just craziness.

So, just for all of our listeners that haven’t heard about the row, I wondered if you could just tell us what you did during that time; that crazy period.

Meredith Loring: So, my husband, Sami, and I rowed from Monterey, California to Hawaii over the course of about 45 days. In a rowboat, unsupported. So, we didn’t have anyone picking us up after a shift. We were sleeping in the rowboat. We carried all of our own food. We carried all our water. And we did it to raise awareness about the dangers of sugar.

So, we didn’t have any sugar or processed carbohydrates on board. We only ate real whole food, like macadamia nuts, salmon, dried vegetables, some dried fruit. And we were rowing about 18 hours a day each and then sleeping six hours a day each. So, there was someone constantly on the oars …

Guy Lawrence: Got it.

Meredith Loring: … when the weather was okay.

Guy Lawrence: Wow! What was the total distance between the two?

Meredith Loring: I think we ended up rowing something like 2800 miles.

Guy Lawrence: 2800, there you go. And …

Meredith Loring: Yeah. We went a little bit out of the way. We thought we could go directly, but the weather was really bad when we left California.

Guy Lawrence: Yeah.

Meredith Loring: So, we really got pushed off course and had to do a bunch of extra miles, unfortunately.

Guy Lawrence: And I think, if I recall, it ended up being 45 days straight rowing like that, right?

Meredith Loring: Yeah. It was 45 days, which was the record for two-person crossing.

Guy Lawrence: Unbelievable. So, what was your; I’m fascinated, what were your biggest challenges on the boat while you were doing it?

Meredith Loring: Yeah. I think getting into the boat, like mentally getting into the boat when we left, was quite a challenge, because we did not do a lot of preparation in our actual boat. In fact, we had only slept in our boat one time before we left and we were docked in a marina to another boat. So, we really had never been in the open ocean on any boat.

Guy Lawrence: Wow.

Meredith Loring: And so, just coming to terms with the fact, like this is going to be our home; we thought it would take us 60 days, so this is going to be our home for two months potentially. And just being able to be like, “Okay, I’m going to stop thinking about getting off the boat and I’m just going to deal with this, and this is my life for the next two months.” That was pretty difficult.

Guy Lawrence: That’s massive. Did anyone tell you, “You’re crazy. Don’t do it.” or were you just …

Meredith Loring: Everyone. Everyone told us we were crazy. I mean, I don’t think most people believed that we were going to do it, because like I said, we had zero rowing experience and we had never even been in sailboats or anything. So, I think, most everyone just thought we weren’t going to make it. In fact a lot of people were commenting on articles that were posted about us in the newspaper that, you know, “There’s no way they’re going to make it.” And, “What are they thinking even trying.”

Guy Lawrence: Wow.

Meredith Loring: Which motivated us even more.

Guy Lawrence: I know Stu’s itching to ask a question, but I’ve got to ask one more. How big did some of the waves get out there?

Meredith Loring: The waves were crazy big when we left. There was ridiculous bad weather. They were like 25 or 30 feet tall and they were crashing on the boat. And I’m pretty small, so I was actually getting pushed off my seat, which is why Sami and I were rowing together in the beginning.

We never planned on rowing together. We always planned on having separate shifts. But it was way too dangerous for either one of us to be out there alone, because if one of us got washed off, like, there’s really no hope of getting back on the boat if you don’t catch it right away.

Guy Lawrence: Wow.

Stuart Cooke: Wow.

Guy Lawrence: Were you scared?

Meredith Loring: Yeah, I mean, it was scary.

Guy Lawrence: I’d be terrified. I go on a boat in Sydney Harbor and if it picks up I get nervous, let alone …

Stuart Cooke: Yeah.

Meredith Loring: It was scary, but it’s kind of amazing how fast you adapt to what your view of reality is. Like after a couple of days of having this weather, maybe it was more like a week and we knew it wasn’t going to end, we got used to it. It just became the new normal.

Guy Lawrence: Yeah, that’s incredible.

Stuart Cooke: So, how; I’m intrigued about the food side of it and you mentioned that you pre-prepared all those other foods, but how did you structure your eating? I mean, I’m guessing that you didn’t sit there, opposite Sami, underneath a kind of beautiful moon and toast the row with you know; how, was it; did you have packages for breakfast, lunch and dinner or was it just grabbing kind of handfuls of stuff as you went?

Meredith Loring: Yeah, we did; we put quite a bit of thought into packaging our food before the row, because you don’t want to be spending time, extra time, on the boat doing anything because over the course of two months, it adds up to be days and potentially longer than that.

Stuart Cooke: Yeah.

Meredith Loring: So, we worked with Steve Phinney when we were preparing so that we knew kind of like what our background nutrient profile should be and then what kind of supplements, if any, we should be taking and how much salt we should be taking.

Stuart Cooke: Right.

Meredith Loring: And then we packaged kind of daily rations and then we packaged like an add-on. So that if we needed extra calories, we could just grab something else. And then we’d grab that first thing when our rowing shift started, each of us, and then you would just work through that bag all day long.

Guy Lawrence: Wow.

Meredith Loring: And we actually ended up throwing out a lot, because you think about when you’re leaving, “Oh I get to eat 5,000 or 6,000 calories a day. This is going to be awesome, because I can never eat that much.”

Stuart Cooke: Yeah.

Meredith Loring: But it’s ridiculously hard to eat that much food, real food. It’s a lot of volume.

Guy Lawrence: Right.

Stuart Cooke: Oh, absolutely. And do you still enjoy those same foods today or are you sick to your hind teeth or something?

Meredith Loring: No. The funny thing is, we were eating the same thing before we left, you know, like salmon and nuts. Dried; well, not dried, but fresh vegetables and fruit and I’m eating the same things now, like every day.

Stuart Cooke: Perfect.

Meredith Loring: Because it’s fulfilling and it’s a variety of vegetables, it’s good food.

Stuart Cooke: That’s it and it’s nourishing and I guess if you’re getting that nourishment then your body’s accepting of it.

Meredith Loring: Yeah, that’s kind of an interesting thing. So, when you’re pregnant, everyone’s like, “You’re going to have these weird food cravings and you’re going to be eating all kinds of junk food and stuff like that.” But I’m really convinced that you’re cravings are based on you’re deficient in. Like your body knows you’re deficient in something and so you crave weird things.

Stuart Cooke: Yes.

Meredith Loring: I don’t get any cravings. Like, I’ll get cravings for raw salmon versus cooked salmon.

Stuart Cooke: Right.

Meredith Loring: Or potently some dairy product. But I don’t have cravings for any sweets or anything weird like pickles. My body is very well-nourished.

Guy Lawrence: Yeah.

Stuart Cooke: Yeah. Absolutely. No tons of ice cream, watching movies late at night.

Guy Lawrence: So, Sami mentioned that he was eating 70 to 75 percent fat on the boat. Was that the same for you?

Meredith Loring: Yeah. If, I mean, when you looked at the volume, if it was like 98 percent vegetables, but then calorie-wise …

Guy Lawrence: Got it.

Meredith Loring: … it was much more fat, because we were adding, just to get the calories, we were adding olive oil and nuts in everything that we’d eat.

Guy Lawrence: Yeah, right.

Meredith Loring: And coconut butter. At the end we did like a week-long stretch, where we were pushing as hard as we could because these hurricanes were coming to the Hawaii.

We knew they were coming, they were kind of; we had like a one-day window to land or something.

Guy Lawrence: Wow.

Meredith Loring: So, we were rowing really hard and all we were eating all day long was coconut butter and cacao nibs. Like, it was ridiculous.

Guy Lawrence: That’s amazing and …

Meredith Loring: And we were totally energized. It was awesome.

Guy Lawrence: Were your ketones measured as well?

Meredith Loring: No, we didn’t, I mean, the boat honestly was so disgusting I would not have wanted to puncture any skin unnecessarily.

Guy Lawrence: Yeah, yeah, yeah. Stuie’s just disappeared. He’ll come back in a sec. I don’t know what’s going on over there.

Yeah, that’s amazing, that’s amazing. And the other thing that was evident in the documentary as well, because Dr. Steven Phinney said that when you got off the boat as well, that your results were in some ways even better than Sami’s, in the fact that you didn’t really show much atrophy in muscle or …

Meredith Loring: Yeah. Well, I was definitely aware of the weight. So, Sami and I went into the row pretty differently. I had just run the Everest marathon. I was not at a body weight where it would have been acceptable for me to lose weight across the journey.

Guy Lawrence: Got it.

Meredith Loring: Like, Sami had bulked up in preparation for the row and had been able to keep all of that bulk. But when I went to Everest, kind of all of the mass that I had put on before came off. So, I was very conscious every day. Like, I need to eat; I need to eat a certain amount and I need to do kind of exercises to make sure I’m not losing too much …

Guy Lawrence: Yeah, yeah. Amazing. And the one last thing while we’re talking about the row as well, that became evident in from the movie screening as well, was how a lot of the couples got inspired that you did something like this …

Oh, he’s back. Hey, Stu.

Stuart Cooke: Hello. I’m back.

Guy Lawrence: … that you did this together. And so, the question that I was going to ask you is, they say travel is a great way to test the relationship. How did you guys get along, generally, on the boat and did you have any tips and tricks to keep it all together?

Meredith Loring: It was really interesting. We thought that in itself, crazy to say, we really thought there was a very good chance that we’ll get divorced during this row. Because in normal life there’s some level of friction between us, especially if we’re in a stressful environment.

Guy Lawrence: Yeah.

Meredith Loring: But when we got onto that boat and the weather conditions were really scary and tough, we were just so focused on working towards the same goal and making sure that we were both safe and that we were moving, that there was literally no friction between us entire time. It was shocking. It was so shocking. And in fact, we were working so well together that about the same time, within a 48-hour window, we both had this epiphany that we should have kids, which is completely contrary to anything we’ve ever said. We’ve always been like the “no kids” people.

Guy Lawrence: Yeah.

Stuart Cooke: Yeah.

Meredith Loring: So, we were like, “Oh, we should have kids.” And then we started trying on the boat, which I would not recommend to anyone.

Stuart Cooke: Well, maybe it’s a strategy for marriage counseling then. Like, I’m moving forward, just throw in the odd crazy endurance event and everything will be fine.

Meredith Loring: We heard some serious horror stories from other people who had rowed oceans, like it does not always work out that way.

Guy Lawrence: That’s right. It’s not always that romantic.

Meredith Loring: There’s plenty of people who don’t talk to each other once they land.

Guy Lawrence: I’ve got; sorry I keep going off at times and sorry, Stu, and I’ve got one more question regarding the boat and this topic always fascinates me around mindfulness and being present. How did you cope with that? Is it; was it something you just got into rhythm?

And I only raise it, because a good friend of mine who came to the movie screening. He’s a sailor and he sailed from Curacao, which is off the top of South America, back to Australia, and he had one stretch that was 30 days at sea and there was three of them. And he said he found that really challenging, just being on a boat. But he wasn’t exercising and he saw what you guys done and was just blown away from that.

How did you find it?

Meredith Loring: Well, we have done a significant amount of meditation and mindfulness training over the last three years. So, I think mentally we were fairly well prepared for the monotony and the pain and just knowing that it’s going to be ridiculously boring and you can’t get out of that situation. And it was an excellent opportunity to practice that skill.

Because, you know, when you have these, like, nagging pains all the time and then it hurts even more with every stroke you take, you tend to be, “Oh, I wish I wasn’t here. I wish I was home” and thinking about all the things that you can’t have, which really just makes the situation that much worse. And if you can just be like, “Okay, this is my reality. This is what I’m doing. There’s no way to get off.” And the pain becomes more manageable when you do that.

So, we had plenty of opportunities to practice it, but you know what it’s like, constant battle. And then there were times where the boredom wasn’t so bad. Like when we first left, because it was so scary and you always had to be looking out for large waves and grabbing on so that you wouldn’t get knocked off the boat, your mind is constantly focused. But then once the weather calmed down it was really boring. All of our electronics broke during the first week, so we didn’t have music or anything.

Stuart Cooke: Oh, nice.

Meredith Loring: Yeah. We had conversations that you should just never have with your spouse, because there was nothing else to do. Sami and I were rowing for 12 hours together straight everyday. So, yeah, we talked about everything.

Stuart Cooke: A thought popped into my mind as well. How did you sleep on there? I mean, was it, was sleep quality good, given that you were doing so much exercise, but you’re in such crazy environment, I guess with the rolling and everything else. What was your sleep …

Meredith Loring: So, our sleep, I would say relative to other people who have rowed oceans, was amazing. Because almost everyone who has rowed in oceans goes with this sleep pattern, which is two hours rowing, two hours sleeping. And then they do that 24 hours a day.

Stuart Cooke: Yeah.

Meredith Loring: But you can’t get any growth hormone and repair your body or even dry your skin out, if you do that, and we were sleeping in six-hour blocks, so we would row 18 hours straight each and then we would each sleep six hours. And then the cabin, of course, was moving around a lot and you have alarms and stuff going off that wake you up. But you are so exhausted that the six hours is just like, it’s a miracle. It is a miracle to have that six hours.

Stuart Cooke: Yeah.

Meredith Loring: And so we would wake up being, I think, very refreshed considering what we were doing.

Stuart Cooke: That’s fantastic.

Guy Lawrence: It’s incredible. I’ve just in awe.

Meredith Loring: I think out of all of the things that we did differently, the sleep pattern is going to be what all ocean rowers do going forward.

Guy Lawrence: Got it.

Meredith Loring: Based on our results. Like, we walked off of that boat not having any real injuries, not really being sick, not really having any skin damage. And it’s partially our diet, because we’re not eating all of that total crap freeze-dried food.

Stuart Cooke: Yup.

Meredith Loring: And then I think a lot of it had to do with the sleep.

Guy Lawrence: Yeah and how many hours do you sleep now, like on a normal day? Do you still do six to eight hours? Do you find …

Meredith Loring: No. I need at least eight hours of sleep. And now I try to get even more. It’s tough. Like I’m in the bed for nine hours.

Stuart Cooke: Right.

Meredith Loring: And then maybe seven and a half to eight and a half is sleeping for me now.

Guy Lawrence: Yeah.

Meredith Loring: I need more, but it’s just hard to sleep now.

Guy Lawrence: Yeah.

Stuart Cooke: Just find what’s right for you. I wanted to touch a little bit on your pregnancy as well, which is fantastic news and you spoke before about your lack of crazy pregnancy cravings, food cravings. But have you tinkered or adjusted the way that you eat in any way?

Meredith Loring: Yeah. I try to be more moderate. Not shut down; if I’m feeling like I want to have cheese or milk, I will eat that stuff now and before I wouldn’t touch dairy with a 10-foot pole.

Stuart Cooke: Yup.

Meredith Loring: And also, the meat. I would never eat meat, other than fish, before and now if I want to have chicken I’ll eat chicken.

Stuart Cooke: Right.

Meredith Loring: But my eating habits are remarkably similar to what they were pre-pregnancy.

Guy Lawrence: Okay.

It’s kind of unbelievable, given what you hear from mainstream media and anecdotal stories from friends. I have a friend who’s as pregnant as I am to the day and I got in her car the other day and she’s a pretty healthy eater and there were cheese doodles and goldfish and sugary cereal and I’m like, “What are you doing?” And she was just like, “Well, I’m craving this stuff all of the time.” In my mind you crave that stuff after you start eating it because it’s full of sugar and it’s addictive.

Stuart Cooke: Yeah …

Meredith Loring: You don’t start eating it, you’re not going to want it.

Stuart Cooke: Exactly. Exactly.

Guy Lawrence: Yeah. Just out of curiosity then, how much vegetables do you eat a day, because that’s obviously the main staple. What does your typical day look like in a meal?

Meredith Loring: Well, I have like a; so, I wake up, I work out first thing in the morning. I come home, I’ll eat an apple or something after my workout and then I’m eating salad or sautéed spinach or something like that, massive quantities of it, with olive oil or some protein on it. And I’m eating that two major times a day.

Guy Lawrence: Yeah, right.

Stuart Cooke: Right.

Meredith Loring: It’s a lot of volume. If you look at my stomach at the beginning of the day versus the end of the day, I look like I’m two XXmore pounds?XX [:36:46.3] at the end of the day. But that was the case before I got pregnant, so at least I have an excuse now.

Guy Lawrence: Yeah. Yeah.

Stuart Cooke: Exactly.

Guy Lawrence: Another question, because even when we spoke before we started recording the broadcast, about your broken foot.

Meredith Loring: Yeah.

Guy Lawrence: How has your exercise regime changed during pregnancy? It sounds like it hasn’t changed that much, because, you know …

Meredith Loring: I’m definitely working out. I’m trying to workout almost as much, like at least doing it cadence-wise as much. And I had been having the same workout program up until three weeks ago when I broke my foot. So, I was still trail running and I was still doing a lot of hiking and cycling and now I’m kind of only doing cycling.

So, I’d do higher intensity cycling during the week indoors and then I go for a long ride on the weekends, like 3 1/2 to 4 1/2 hour ride, a group ride, on the weekends, in which I get a lot of really weird looks.

Stuart Cooke: Yeah, I can only imagine.

Meredith Loring: I think the Spandex bike kit on a pregnant lady, it’s not the best look.

Guy Lawrence: You know, you don’t hear many 8 months, 8 1/2 months people pregnant breaking their foot out running, you know. It’s …

Meredith Loring: Yeah. Well, actually my podiatrist said he sees three or four women every week that are in their last month of pregnancy that have fractured their foot. Because your body is just not used to extra weight. I think I definitely accelerated the process by trail running.

Stuart Cooke: Right.

Meredith Loring: But it’s more common than you think.

Guy Lawrence: Yeah, right. Okay. There you go.

Stuart Cooke: Thinking about food again and where baby and toddler and children are concerned, have you gotten any plans where food is concerned? Because historically, baby and toddler food is generally quite highly processed and full of crap, really; what are your thoughts on feeding on feeding your kids?

Meredith Loring: Yeah. I’ve been thinking about it quite a bit. Actually in the U.S., 98 percent of food for kids, like toddlers and small children, has added sugar or processed carbohydrates in it. So, it’s nearly everything.

Guy Lawrence: Wow.

Meredith Loring: It’s, yeah, it’s pretty shocking. For adults it’s 80 percent. And I was really appalled to see that for kids it was even more. It’s disgusting. So, there’s not obviously a lot of good options for, like, convenient packaged stuff out there, So, I mean, I’m going to do what works, but I’m totally dedicated to having a kid that’s eating real whole food.

Stuart Cooke: Yeah.

Meredith Loring: And that probably means we have to spend the time to make it, because it isn’t available.

Guy Lawrence: Yeah. Yeah, there you go.

It’s like, you know, Stu’s got three girls and you’re always up for the challenge of preparing food.

Stuart Cooke: Yeah. Well, that’s true. Well, we have the twins as well. So, I remember when they were born, it was all about food preparation and we were just, well, my wife was in the kitchen making up these huge like fish lyonnaise, fatty, buttery meals and then freezing them and then bringing them out and that was really the staple. I mean, it was just; the freezer was our savior, because we could just make huge amounts of food and then just come back to it knowing that we’ve cooked it.

Meredith Loring: Yeah.

Stuart Cooke: And it’s just; preparation is the key, I think during that period.

Meredith Loring: I think so much of our taste is developed at a very young age.

Stuart Cooke: Yeah, definitely.

Meredith Loring: And whose knows what else, genetically speaking, that we’re not going to fool around with it and take chances. And, like, I just don’t want it to be part of our kid’s life. That they’re eating the stuff, like, we know it’s poison; why on earth would we feed it to any children?

Stuart Cooke: That’s actually right.

Guy Lawrence: Yeah, exactly.

So, Meredith, we always finish up the podcast with a wrap-up question that we ask everyone.

Meredith Loring: Okay.

Guy Lawrence: And that it’s, what’s the single best piece of advice you’ve ever been given?

Meredith Loring: Actually, Sami, gave me a really good piece of advice that was really relevant on our row, but then it; it actually is relevant every day of my life. And that’s not to set goals that aren’t 100 percent within my control.

So, don’t set outcome-based goals, like “I’m going to win a race.” Set goals that are more like, “I’m going to do 10 hours of training,” and, “I’m going to do training at a certain intensity.”

Stuart Cooke: Got it.

Meredith Loring: Because you’ll always be disappointed or almost always be disappointed if you’re setting goals that are outside of your own personal power.

Guy Lawrence: Yeah. You don’t set yourself up …

Meredith Loring: … and during the row it helped, like, we were getting devastated, because we were setting these arbitrary goals about, “Oh, we’re going to row 60 miles each day and that means we’re going to land on July 15th.” and then, you know, we’d have a day where we either went backwards or we didn’t come close to that goal and we’d be so devastated that we wouldn’t be able to get out of bed.

So, we were constantly learning that. And I’m, it’s still something I have to remember.

Guy Lawrence: Yeah.

Meredith Loring: I think it’s pretty …

Guy Lawrence: Yeah. That’s great advice. Don’t set yourself up for failure essentially, you know.

Meredith Loring: Yeah.

Guy Lawrence: Yeah, fantastic.

And if people listening to this and they want to find out more about you, is there anywhere they can go? Would the Fat Chance Row blog be the best place or?

Meredith Loring: Yeah, the Fat Chance Row blog is a pretty good place to find out about our journey and we recently launched a package food company, actually, called: Native Life. And that’s where I do most of my blogging now.

Guy Lawrence: Fantastic.

Meredith Loring: It’s grain-free, no sugar added cereal. So …

Guy Lawrence: Awesome, that’s awesome.

Meredith Loring: That’s what I’m focusing my attention on now.

Guy Lawrence: Good on you. We’ll put links to everything on the show notes as well …

Meredith Loring: Yeah, awesome.

Guy Lawrence: People are definitely find out about that.

Look, Meredith, thank you so much for coming on the show. That was, that was awesome. That was really cool and I have no doubt a lot of people are going to get a lot out of that.

Meredith Loring: Good. Thanks for having me.

Guy Lawrence: No worries.

Stuart Cooke: Thanks so much, Meredith.

Guy Lawrence: Thank you, Meredith. Bye, bye.

Stuart Cooke: Take care.

4 Biggest & Most Common Breakfast Mistakes You Really Need to Avoid

biggest breakfast mistakes

Lynda: In my opinion tucking into a highly nutritious breakfast with awareness is crucial for premium health. Through many years of personal and patient experimentation I believe that what and how we choose to ‘break our fast’ can either set us up for a day doused with food cravings, lack of focus, low mood and lethargy or one laced with clear thinking, balanced emotions, balanced blood sugar levels, energy and good digestion.

The following are my top suggestions to consider when deciding whether to indulge in a breakfast fit for a king/queen or one fit for a pauper.

1. Eating Disguised ‘Healthy’ Breakfast Cereals

food myths breakfast cerealIn essence, we are talking about cereals packaged/processed convenience foods. When did pulverising cereal into drinkable poppers and cardboard boxes of weird looking food particles become appealing? Have we moved away from real food that much?

Let me ask you, do you dislike flavours, textures and eating in general? Then why choose food without soul, those that add little or no nutritional value for your body and mind? Food is fuel for the body, but that does not mean we need to disguise it as garden pellets in premium priced cardboard and quickly funnel it into the gob with a straw. 

Highly processed, packaged foods are often rich in toxic chemicals, sugar, inferior carbohydrates, harmful fats and have little or no good quality protein. Want a tired, lack lustre, dull mind and body that struggles to get moving? One that does not comply with your needs and desires, then take the packaged, processed route. If you crave more energy, clearer thinking, a life well lived and dropping dead quickly rather than a life laden with chronic illness and frustration then opt for real food. Food that may take a tiny bit of effort to prepare but fuel that scratches your back and looks after you long term.

Keep it real, stop paying for clever marketing, save your dollars, invest in your health and enjoy what pristine health without illness feels and tastes like… Capish?

2. Adding the Sweet Stuff

biggest breakfast mistakesDid you grow up on toast, jam, muesli, cereal, coloured, flavoured milk, muffins and milo? Me too. Well it was more that I associated breakfast with these kinds of foods. Sweet and often laced with gluten.

When I ask some patients to take the gluten, processed foods and sugar out from their diet, the most common statement expressed is “What the hell will I have for breakfast then?” Why not have a meal that you would have for lunch or dinner for breakfast?

It is not uncommon for me to have a protein source such as a fillet of fish, sardines, mackerel, grass fed lamb, beef etc with vegetables and a healthy fat source. For example sardines with a simple side of avocado, asparagus or spinach. Leftovers from dinner also make a fabulous breakfast option. Last nights grass fed lamb mince and veg casserole makes me a satisfied woman indeed. Change your perception and you’ll have a broader range of fabulous, healthy foods to choose from. It really is that simple. Think outside of that sweet-box, open your palate and start playing with variety.

Does a piece of toast with strawberry jam keep you satiated and focused until lunch time? I didn’t think so. A meal made up like this, with a hefty dose of inferior carbohydrates, sugar, no protein or fat will not provide the fuel needed to support healthy brain function, stabilize your blood sugar levels and will certainly have you ravenous within the next couple of hours.  Put simply your attention and focus will be weak, your mood may be low, your hunger rife and energy unpredictable. Now wouldn’t you rather use that brain fuel on more important things than thinking about how you can satiate your hunger. That to-do-list will never get done now will it? Stabilize your blood sugar with well rounded meal choices and therefore stabilize your mood, energy and cravings.

3. No breakfast

low calorie dietHaving a nutritious breakfast is ideal for a healthy metabolism. If you miss breakfast you might find yourself lacking focus, feeling lethargic and unable to concentrate. You may also find yourself reaching for packaged, processed, convenience meals mid morning or even over consuming during lunch. A recent study has shown that up to 17% of those who ate breakfast did not consume as much food or beverages during lunch.

Missing breakfast leads to unbalanced cravings. Those who skip breakfast tend to consume 40% more sugar during the day and 45% less vegetables. Cravings, high sugar and lack of nutrients will compromise your overall health. You may experience low mood, a foggy mind, poor memory, concentration, weight gain, morbid obesity, digestive issues and chronic, long term illness.

Studies have shown that skipping breakfast causes insulin resistance. This can affect our body’s ability to burn fat for energy and can certainly increase your risk of diabetes. Furthermore it decreases your sensitivity to insulin at your next meal. Which means you would need to make sure that you are consuming low glycaemic index foods at your next meal. Those who eat breakfast have a much lower rise in glucose and insulin levels after meals which protects them from heart disease and diabetes and supports fat loss also.

The body thrives on good nutrition soon after you get up because it has essentially fasted during the night and your glycogen stores are very low. Choose your food wisely. Avoid foods that do not digest and absorb easily, such as processed carbohydrates and sugar. Meals that are rich in fibre, fat and moderate protein are best. Organic eggs, avocado and sweet potato is one example or a smoothie with protein (180 nutrition protein powder is great for this), avocado, coconut water, cacao and berries are great options and will give your body the ammunition it needs to control hunger and cravings.

Food choices like these and having breakfast reverse the bodies desire to store fat because it helps to keep your insulin levels from spiking. Instead the body will use fat for energy. You are better able to manage your health, fitness and weight, your blood sugar can be controlled and you increase the level of your metabolic hormone, incretin which positively impacts your health by decreasing blood glucose levels.

4. Eating on the run

exercise window weight lossScoffing down food or eating whilst the body is literally moving is an enemy of digestion. Personally  I struggle with this one. Just call me hoover… a Dyson perhaps. If you are anything like me you are often in a “syhurry” (sydney-hurry), early work starts, early yoga session, early meetings and excitable, overachieving ant in pant syndrome that has been there for years.

The process of chewing is an extremely important part of digestion. Chewing allows big particles of food to be broken down into smaller particles that your body can absorb and use. To shirk on proper chewing is no different to starting a game of rugby without the kick off. Gasp! I shudder at the thought? The entire game would be cursed. Minimal chew means cursed digestion and elimination.

Foods that are not broken down well enter the blood stream and can cause a wide range of health problems. These undigested particles can also feed harmful bacteria and fungi. Your body retains much more nutrients if you chew more and less is lost.

Chewing slowly will help you maintain a healthy weight. Your brain will have enough time (generally around 20 minutes) to communicate with the stomach that it is full. As a result you are less likely to over-consume and have more control over your portion sizes.

Taking the time to chew your food properly improves your digestion in many ways. Your saliva contains digestive enzymes, such as lingual lipase which helps break down fats. Exposing the food you eat to these enzymes support the digestive processes in your stomach and small intestine. Saliva also lubricates food which makes its passage through your esophagus easier. The process of chewing predigests and liquefies your food into smaller particles, making it easier to digest for use in your body. 

Improperly chewed foods require a lot of energy to be broken down and is quite demanding on the body. Large particles of improperly chewed food may remain undigested when it enters your intestines. These particles will putrefy (rot) and lead to a host of digestive issues such as bloating, gas, constipation, diarrhoea, bad breath, pain and cramping.

Just the simple act of spending an extra 5 minutes when eating your meal can make a big difference.

In summary, if you would like to welcome more energy, vitality and overall good health into your life I suggest breaking your fast with a highly nutritious meal and enjoying every morsel for at least a month. Reap the rewards and no doubt you’ll create a new habit that your body and mind will thank you for.

Lynda Griparic NaturopathLynda is a fully qualified Naturopath and Nutritionist with over 13 years of experience in the health industry.

Lynda specialises in detoxification and weight loss. She has extensive experience in running healthy, effective and sustainable weight loss programs and has expertise in investigating and treating the underlying causes of weight gain and metabolic problems.

If you would like to book a consultation with Lynda, CLICK HERE

Discover more healthy recipes here

Dave Asprey: The Bulletproof Executive


You can listen to the full episode on your iPhone HERE.

downloaditunesIn this weeks episode:-

  • Dave reveals his personal health journey & how he lost 100lbs [04:15]
  • What Dave eat’s in a day & why he doesn’t eat all morning sometimes [14:45]
  • The Bulletproof Diet. Why bulletproof coffee & intermittent fasting is so effective for health & longevity [20:10]
  • The fine line between CrossFit, exercise & overtraining [39:40]
  • Why he wrote the Better Baby Book [47:15]
  • This is a must: Dave’s single piece of advice for optimum health/wellness [55:10]
  • and much more…

dave_aspreyDave Asprey aka The Bullet Proof Executive is one exceptionally smart man. On top of that he’s a really great guy too! He shares with us his journey from being 297lbs (134kg) in weight to then hacking his health for the fastest & most effective results possible.

He’s also single handily changed the way I drink my coffee (& many others) in the morning. If you haven’t heard of the bulletproof coffee with MCT oil and grass-fed butter (yes you read that right), then it’s only a matter of time before you do! Guy

If you would like to learn more about Dave Asprey and the bullet proof diet, click here.

You can buy bullet proof coffee in Australia here.

Further reading: Better Baby Book

You can view all Health Session episodes here.

Did you enjoy the interview with Dave Asprey? Would love to hear you thoughts in the Facebook comments section below… Guy

 Dave Asprey: The bulletproof executive transcript

Guy Lawrence: I’m Guy Lawrence. This is Stuart Cooke. And our very special guest today is Mr. Dave Asprey. Mate, thanks for joining us. I really appreciate the time.

Dave Asprey: You’ve got it. I’m really glad to be here. I’m a huge fan of Australia. Love visiting.

Guy Lawrence: We’re in heaven over here. We both live near the ocean and we feel blessed, that’s for sure. Definitely.

Stuart Cooke: We certainly do. We make the most of it.

We’ve immersed ourselves in all things Bulletproof over the last month or so, because we knew that we’d be chatting to you. And I had a little bit of a question and a realization that you know a lot of stuff. A lot of stuff. And I think that if Google were a person, I think that person would be Dave Asprey. Have you figured out a way to connect to Google from your mind to kind of pull in this information? It’s insane.

Dave Asprey: Yeah, it’s actually this thing right here, see? It’s got a little Google USB port for the head and you just do that and. . . no. This is actually the upgraded focus Brain Trainer. It teaches you to move blood to the front of your head. But I haven’t got the Google direct connect, but I’ve often wished for just a docking station for whatever my PDA at the time is. It used to be a Palm Pilot. Now it’s an iPad or whatever. Samsung NX, I guess.

Stuart Cooke: I’m sure in the future it will all be very Matrix-style and we’ll dock ourselves into something. But let’s see what happens.

Guy Lawrence: Well, me and Stewie sat down the other day and we thought, Dave’s coming on the show, and what should we ask him? We had so many questions for you and so we’re gonna try to condense it and obviously for our listeners as well. And I thought we could start from the beginning, because I was listening to your Joe Rogan show, I think it was the first one, literally last week, and . . . listening to the Joe Rogan show and you mentioned that you were nearly 300 pounds overweight, which I didn’t realize.

Dave Asprey: I wasn’t 300 pounds overweight. I was 300 pounds in total; only a hundred pounds overweight. If I was 300 pounds overweight there’d be, like, stretch marks on my forehead.

Guy Lawrence: Fair enough.

Dave Asprey: I only have stretch marks around my midsection and, like, here. I do have a lot of stretch marks, but I got them when I was 16. It was no good.

Guy Lawrence: Yeah, so I guess the question; the first question would be: Can you tell us about that journey from being overweight to where you are today, so people get to know a little bit about Dave if they’re not sure who you are.

Dave Asprey: Sure. It’s kind of funny, but I was just fat as a kid. And I never knew why. In fact, I always figured it was because I was too lazy or I ate too much; I didn’t have enough willpower or something like that.

And it got really bad. By the time I was done with my first four years of university, I was 297 pounds. I’d had three knee surgeries. I had arthritis in my knees when I was 14. And I was on antibiotics about once a month for 15 years straight for chronic sinusitis and strep throat and things like that.

I had nosebleeds five, 10 times a day, was pretty common. And I bruised easily and I still had played soccer for 13 years. I used to be a kind of competitive cyclist. But I was always fat. And it was kind of like, “Whatever. What can you do about it?”

And it was in my mid-20s I got really serious. Like: “This is enough.” And I started working out like six days a week, an hour and a half a day, 45 minutes of cardio, 45 minutes of weights. And the cardio was with a backpack full of bricks on a 15-degree incline, going up, not running but walking, enough that you’re panting like crazy.

And I never lost the weight. Got strong. Didn’t lose the weight. And I kept having the same problems. You know: bad skin, zits, body odor, just the whole nine yards. “What’s going on here?”

So I decided that I was gonna be a biohacker. I also noticed along the way here that my brain was failing. And this, maybe, is what really put a nail in that decision.

I was working at a company called 3Com in Silicon Valley. This was one of the pioneers in the networking business. It was 3Com or Cisco was gonna win and, well, Cisco won. But at the time, those were the two dominant players.

I would sit in meetings, and after the meeting, I would think, “I don’t really know what happened in there. I’m a zombie.” I’m sure I was there; people didn’t tell me I fell asleep but I’m pretty sure I was asleep. So, whatever.

And I got so concerned about this that I took out disability insurance at 26. Because I was scared: Like, how am I gonna make ends meet if I can’t work? I’m young. I should be in my prime and I think something’s wrong, but maybe it’s just me.
So I started measuring my performance on this simple solitaire game you can play on your computer called Freestyle. And I would plot it. And some days, the data showed I was a zombie. And it’s really liberating to have zombie data, because when you get that data it tells you that it’s not all in your head, so you can actually have a view of yourself.

That’s what we call self-awareness, really, but it was data-driven self-awareness. And what that did for me was it let me say, “All right. Now I need to attack a problem.” And being a computer hacker by trade, you know, I helped to create modern cloud computing; not like Al Gore created the Internet but, you know, I was at the company that created cloud computing called Exodus Communications and played a key role there.
So, given this whole: “How do you hack it? How do you get around it? How do you engineer a solution to a new problem?” I said, “All right. My brain is dead, so I’m gonna start taking smart drugs.” And it worked! I actually got my brain back enough that I could start upgrading the rest of my body.

And we go 15 years later, I’ve spent the last 10 years as president, chairman, or board member of an anti-aging research and non-profit group called Silicon Valley Health Institute. I’ve had a chance to talk to more than a hundred anti-aging doctors and researchers and physicians, and, kind of, people leading their field to understand what’s going on in the human body, what’s going on in the mind, how does the nervous system work, how does biochemistry work, how does the cell membrane affect things, what are neurotransmitters.

Not from a medical perspective. I’m married to a doctor and she knows more about the tibia, fibula, and the neck bone’s connected to the ankle bone stuff than I ever will, to be perfectly honest. But when it comes to hacking these systems to get the outcome you want, without knowing every intermediate step, which we don’t know in the human body. . . And, by the way, when you’re troubleshooting a complex cloud computing system, you don’t know every step in the middle either. You have to hypothesize and test.

So, that’s what I started doing with an N equals 1 experiment on myself way before Quantified Self was cool.

Guy Lawrence: That’s awesome. So, I guess, in a nutshell, that’s biohacking? Self-experimentation, to a degree?

Dave Asprey: There is two parts of it. There’s the Quantified Self angle, which isn’t really biohacking. This is kind of common. You get devices like this. This is a watch, although the battery’s dead, and it monitors your heart rate without a chest strap. And I’m actually; I’m a CTO of this company. It’s called Basis. And I usually only just wear it for show and it’s not that useful as a daily-wear watch. It’s not waterproof, for one thing. A slight problem. But it’s a cool gadget.

So, there’s also those scales where you weigh yourself every day. They upload to the web. And sleep monitors. I’m looking at; this is prototype one from a company called BEdit, which I’m super-excited about; I’m starting to work with those guys.
So, there’s all these devices that can tell you what’s going on in your body. Because, honestly, unless you’re a very unusual person, you probably suck at knowing what’s going on inside your biology.

You can teach yourself what’s going on. So, there’s this whole cognitive feedback loop where you’re, like, “OK, if I, at the end of the day or the week or the month, I look at what I did, I can learn more, and I can make a decision to do something different.”

The thing I discovered after doing that for a long time is that my intent and my decision would be: I’m gonna do acts to improve my health. Let’s say I’m not gonna eat bagels this week. Well, then, you’re in a meeting, halfway through the week, and you’re kinda tired and you’re kinda hungry and somehow you convince yourself that it’s a great idea to take a bite of that bagel. And then you go, “Damn it! I ate a bagel! I’m a failure. I’m a bad person.”

What’s going on there is a core part of biohacking. It’s that there’s parts of your nervous system way faster than your conscious thinking. And if you don’t manage those parts of your nervous system, they’ll convince you to eat the bagel. But it’s not actually you eating the bagel. It’s an avatar in your head eating the bagel. Right?

So, that’s what’s going on. And you can train that part of the body. It’s just like you train an animal. And the liberation that comes from understanding that when crazy thoughts pop into your head, or behaviours that are really not the behaviours that you intended, happen, that it’s a part of your automated defense systems of your body that are driving those behaviours, not your conscious decisions. And it’s also a sign, if you’re doing those things, that you need to learn how to manage the unconscious parts of your body, because that’s where all the trouble happens.

And the three kinds of trouble are really, really obvious. You’ll see these in any dog. Number one is: “Oh, look! Food! I’ll eat it. It doesn’t matter if it’s cat poop. It might be food. I’m gonna eat that, too.” Right?

Then you go, “All right. What else does a dog do? “Oh, look! A stick!” And distractibility; you’re all over the place.

And the final one, which is maybe my favorite, is, “Oh, look! A leg! I’ll go hump it.”

Those are the behaviours that get most people in trouble most of the time, and they’re all unconscious, high-speed behaviours that happen way faster than you can think about it and go: “Actually, come to think of it, I don’t want to hump that leg.” Your body’s already like, “Yeah, do it!” And it’s convincing you that you should do it. Well, that’s your body misbehaving. You’ve got to tell the body to behave itself.

Stuart Cooke: How would you; you have a lot of stuff going on in your life, I’m guessing. You know: with work and commitments and Bulletproof. Family. You know, a lot of stuff going on. How do you disconnect from that to rest and calm yourself, in the nighttime, you know, just to sleep.

Dave Asprey: Well, if you’re watching the video, let’s see. See that device back there? I connect my head up to it. OK. Not the one with all the dials and gauges. But the laptop, underneath them. That’s a neuro-feedback system. So I actually will play my brainwaves back to myself. You get the brainwaves from the head, and then you actually turn it into sounds and you play the sounds back to you.

So, my brain, even though it’s pretty darn highly trained; I’ve done this 40 years, the “Zen in 7 Days”-type thing and I have 40YearsOfZen.com. And things like that. So, I’m more aware than the average guy, but I’m sure there’s people that are more aware than I am. I just cheated. I didn’t spend an hour a day mediating for 40 years to get there. I spent a week hooked up to expensive computers.

But this is kind of a junior version of that, and what I’m doing there is I’m laying down on the floor, sitting in a chair, and just listening. And I hear music. And then the music kind of has static. And the static is happening when my brain is flopping from one state to another.

And the brain doesn’t like static very much. So, it’s says, “Oh, wait. I was flopping.” And it stops flopping around and it calms down. That’s one thing I might do to disconnect.

The other thing is, I have a 6-year-old and a 3-year-old and my computer would, like, break half the stuff from my office if I told it out of all this stuff it’s stuck to. But if I turned it around, you’d be seeing my office, my biohacking lab here, there’s a deck overlooking a little pond, and a forest surrounds me. So, I go out, I have lunch with my kids. I work from home. I work really hard. I work long hours. I’m up late at night. I’m talking with people. This is my fourth podcast today.

Guy Lawrence: Really? Wow.

Dave Asprey: Oh, yeah. And you can see my energy level. I’m doing pretty good, right?

Guy Lawrence: Absolutely.
Dave Asprey: This is a guy who used to have chronic fatigue syndrome, Lyme Disease, small intestine bacteria overgrowth, mercury toxicity, obesity, pre-diabetes, really thick blood and high risk for a stroke and heart attack. Right?

If I can do this, imagine what you guys can do, because you’re nowhere near as screwed up as I used to be.

Guy Lawrence: Your days are packed, right? And everyone complains about short of time, they make bad food choices, there’s a million things of why they can’t look after their health. If you’re so busy, what do you eat through the day as well? How do you stay on top of that?

Dave Asprey: Number one, snacking is for people who are starving. You don’t need to snack if your body is well-fed. So, for breakfast this morning I had Bulletproof coffee made with upgraded coffee beans, which, by the way, you can buy in Australia. We actually have them stocked there now. And it’s OptimOZ is the name of the company.

Guy Lawrence: Yeah, we know Leon.

Dave Asprey: He’s totally Bulletproof. He’s an awesome dude.
So, definitely check out OptimOZ. You get the beans there. And does it really matter, the beans? Actually, it does. If it didn’t, I wouldn’t make the darn things. Like, I’m not interested, and certainly not in the business of making stuff that’s, like, “Oh, yeah, everyone else has that but I have it, too.” I try to find things that are unique and that work really effectively. And most of the world. . . Actually, that’s not true. Europe and Asia have certain standards for coffee that other countries don’t have. So, while we’re getting poor-quality coffee that affects your brain thought.

So, you start Bulletproof coffee, the beans, grass-fed butter, and, by the way, there’s awesome grass-fed butter available in Australia. When I was there, I found three or four different brands when I looked around. I thought that was kind of cool. And it was really good, too.

And then, from there, I added Upgraded Collagen, which is a protein supplement that I make. I don’t always put that in in the morning. Usually I just do Bulletproof intermittent fasting, which is just the coffee, MCT oil, upgraded MCT, upgraded coffee, and butter.

Some days, because I worked out two days ago, I’ve gotta have a little extra protein. I’ll do that.

Lunch, I had a salad with a ton of guacamole. Slide a little salad dressing on it, made from scratch, relatively easy to make. Immersion blender, sliced-up cucumbers, and some cold salmon left over from either last night or this morning. So, basically, it’s salmon salad.

And that was around 1:30. And then I haven’t had any snacks. That would be completely like; I don’t even want to have a snack. I’d get tired if I had a snack.
So, I will get again. . . Let’s see. It’s 5:30 my time. I’ll have dinner around 6:30 and it will probably be like a steak or a hamburger, a bunch of vegetables prepared from the Upgraded Chef book, which is basically a soup. I’ll put a bunch of steamed vegetables, a bunch of butter, MCT, blend it with some spices, and maybe some other vegetables or some other side dish. I’m not sure. I’m not gonna be cooking that dinner.

If I was cooking it, I could have it on the table within 20 minutes of starting to cook, and that would be the biggest meal of the day. Lunch was a five-minute meal. Breakfast was a five-minute meal.

Stuart Cooke: Pretty quick. So, starches, grains at all?

Dave Asprey: Probably not today. If I was gonna have any kind of starch, it would be at the evening meal. And, grains, the only grain I would touch would be white rice. The rest of the grains, honestly, if you can afford it, don’t eat them. They are not gonna make you live longer. They are not good for your health.

Stuart Cooke: And even these new “wonder grains,” the, like quinoa, I guess, that they are saying is kind of this fantastic health-giving grain?

Dave Asprey: Are those the same people that said soy was a fantastic, health-giving food?

Stuart Cooke: Could be. Could well be.

Dave Asprey: Here’s the thing. It doesn’t have strict gluten in it, but if you were a seed, let’s say, who evolved as a seed. Your function is to not be food for animals because then you don’t get to sprout. Your function is to sprout. Your function is not to spoil, because there’s a lot of bacterial and fungal pressure on carbohydrate sources.

So, basically, everyone wants to get what’s in you. So, do you just sit there and die and then not evolve as a species and become extinct, or do you develop natural pesticides and coat yourself in them, which make animal sick if they eat too much of you and repel other invaders?

Well, that would be what we call “whole grains.” So, grains have phytic acid and they have a whole bunch of other defense systems, mostly lectin-based, which is a kind of protein that sticks; a kind of sugar that sticks to. . . I’m sorry; I have it backwards. It’s a kind of protein that sticks to a sugar that lines your cells. And it’s a problem.

So, if you were to eat a legume or a grain, what you’d want to do is you want to soak it for a long time and then you want to sprout it a little bit to deactivate most of the defense systems.

But, honestly, even if you do that, you’re still getting a lot of starch. It’s gonna raise your insulin. It’s gonna raise your blood glucose levels higher than you want. So, why don’t you just eat white rice, which is the least toxic of all of the grains? Don’t eat it all the time. Not for breakfast. Eat it a couple of times a week on a Bulletproof diet once a week. Like, have a day where you eat a lot of starch to refuel so you don’t get adrenal stress from being always in fat-burning mode.

But you want to be in fat-burning mode a couple of days a week, at minimum.

Guy Lawrence: I’ve got a question for you, Dave, and I’m sort of jumping forward a bit, but with the Bulletproof coffee, because I’ve been doing that now probably for a month. I’ve been putting the MCT on in and the grass-fed butter in the morning and I put it up on Facebook and the first thing, question, was, you know, “Why?” And they were, like, “Why MCT oil? Why intermittent fasting?” So, I thought I’d ask you that question so you could explain it, because you’ll explain it a lot better than I would.

Dave Asprey: All right. First, intermittent fasting is well-established to change your genetic expression in such a way that it replicates long-lived animals. So, basically, if you want to live a long time, you at least want to make an animal live a long time, you cut back on the number of calories they eat, and they live longer.

That’s true for humans, too, and there’s a group of people, some of whom are my friends, who have gone on those radical, low-calorie diets and they walk around looking like sticks and they’re super-thin. And I don’t actually advocate that in the slightest. But it is an anti-aging sort of proposed technique.

You can get most of the same benefits of doing that by just not eating for 18 hours a day.

Now, if you’re like I was in my; when I was 25 or 28, the idea of not eating for 18 hours was repellant and offensive, because it would disable me. I used to, like, stop meetings at 11:45. “Sorry, guys. I know that the meeting goes till lunch, but if I don’t have lunch right now, I’m gonna kill one of you and eat your arm.”

And, literally, I would just stand up and walk out. And people were, like, “Are we gonna finish the meeting?” And I was, like, “Sorry. I don’t really care because I’m not here.”

Guy Lawrence: “I have to eat.”

Dave Asprey: Yeah. And now I’m like, 18 hours, whatever. I can go 24, 36. It’s really not a big deal. At 36 hours I’m gonna be kind of hungry, a little tired, but it’s not gonna kill me.

And what’s going on there, with intermittent fasting, is that you’re telling your body, “OK, there’s no food here, so you might as well take all this stuff you’re ready to digest food and use it to clean yourself out.” It’s a processed called autophagy. And it turns on.

So, you get some real benefits, including weight loss, that come just from intermittent fasting. The down side is that people who live a high-intensity life like I do, or even just people who have kids and a job, OK, you’re gonna end your 18 hours right at about 2 o’clock in the afternoon. So, the time when you’re coldest and tiredest is right in the middle of your workday. And you’re gonna be cranky. So, people can’t stick with it.

What I did with Bulletproof intermittent fasting is I said, well, let’s look at what fasting really does. It turns off the protein digestion and the sugar digestion cycles. But if you eat only pure fat, which, in this case, with coffee, what happens is that your body thinks you’re still fasting but you get all the energy from the fat. So, you get this laser focus; this amazing energy.

And why grass-fed butter and MCT oil? Let’s talk first about inflammation. Inflammation is a major issue in human performance. If you’re inflamed, you’re less likely to perform well and you’re more likely to get sick. In fact, you might just be sick, which itself can be a cause of inflammation.
So, when you eat butter from grass-fed cows, you’re getting a short-chain fatty acid called butyric acid. It’s shown in publicly available studies to decrease brain inflammation. When you have a decrease in brain inflammation, your brain can actually conduct the electricity faster. You think faster.

Butyric acid also is one of the things that cures your gut. So, this is just a normal thing butter does, but short-chain fatty acids help to keep the gut lining intact. So, people who practice this Bulletproof intermittent fasting and put grass-fed butter in their coffee are getting the benefits of the grass-fed butter.

And then we have the benefits of coffee oils themselves. You need to brew your coffee using the upgraded beans without a paper filter. This means a French press, a gold filter in your coffee maker or espresso. Coffee oils themselves are anti-inflammatory for two different inflammation pathways in the brain. So, you’re using coffee as like a performance-enhancing kind of herbal thing.

And you do that and, to cap it all off, you add upgraded MCT oil. Upgraded MCT oil does something kind of magic. It’s six times stronger than coconut oil in terms of this one effect. And the effect is that normally we burn sugar all the time. And it takes 26 steps to turn sugar in your diet into ATP or the fuel in your cells. It takes three steps to turn the MCT oil into ATP energy in your cells. MCT goes to BHB and then it goes to co-enzyme A and then it goes straight to ATP.

What this means is, think about, like, a hybrid car. You have an electric motor and a gas motor. And you’re the same way. You can run on fat and you can run on sugar. Well, if you want to be most powerful, you should metabolically be flexible to work either one when your body needs it, or even, better yet, to burn both at the same time.

So, when you’re drinking this cup of coffee, you’re seriously hacking your brain. You’re turning off inflammation. You’re giving it an addition energy source it didn’t have before. And you’re telling your body and your brain, including your stomach, like: “Hey, it’s time to take a break here.”

So, it’s having the benefits of intermittent fasting without paying the price. In this case, you can have your butter and eat it, too.

Stuart Cooke: Wow. That’s insane. Now, I have to confess, and I don’t know how this is gonna go down, but I have never had a cup of coffee in my life, ever.

Dave Asprey: Why’d you let him on the podcast?

Guy Lawrence: I’ve been putting cups of coffee in front of him: “Mate, you’ve gotta try this. This changed the way I drink coffee forever.” And he. . .

Stuart Cooke: And another confession, Guy, I’ve been sneaking some of your MCT oil into my smoothie that I’ve been making ‘round at your place.

Dave Asprey: I do that all the time. MCT in smoothies is awesome. And if you want to, like, rock your world, make guacamole. Just mash up avocados and squirt MCT in it and mash it up some more. It changes the mouth feel of foods without changing the flavor. It’s phenomenal. I put it in everything. I pour it on my vegetables. I don’t like going without it.

Stuart Cooke: We do that. I had a whole avocado coconut oil smoothie just before we came on here. But I am intrigued to want to try a cup of your Bulletproof coffee now that you’ve explained exactly what’s happening with it.

Dave Asprey: There are, I would say, I know probably a hundred people who didn’t drink coffee who decided to try coffee as a nutritional supplement, essentially. Where they were saying, OK, green tea has certain known effects. Well, coffee does, too.

And what no one talks about is that coffee is the number one source of antioxidants in most of the Western world. It blows wine out of the water. If you’re going around having a glass of red, nice Australian wine thinking it’s for the antioxidants, like, seriously, have two espresso shots and you’ll have, like, 17 cups of wine worth of antioxidants. It’s that big of a difference.
Guy Lawrence: Is that right?

Dave Asprey: Yeah.

Stuart Cooke: How does that stack up against green tea as an antioxidant?

Dave Asprey: It dominates green tea. Green tea’s number two but coffee wins.

Guy Lawrence: There you go. OK.

Stuart Cooke: All right. You know what you’re going to be doing tomorrow, Guy. You’re going to be making two cups of coffee and I think I’ll record myself drinking my very first cup of coffee and we’ll put it out across Facebook.

Guy Lawrence: Fantastic.

Dave Asprey: That’s gonna be cool. I really want, not just to have you drink it, I want a recording of you 30 seconds to an hour after you drink it going, “Whoa!” And here’s warning: Well, actually, you already take MCT oil. You’ll be fine. There are a group of people who have to start out with just a teaspoon of MCT oil until they get used to it, because their body is turned off metabolically that if you turn everything on all at once, they get, like, they feel sweaty and hot and it’s a little bit uncomfortable.

Stuart Cooke: Oh, OK. OK. And I hear that loose bowels as well, if you’re not used to this kind of stuff? I mean, it will clean you out that way?

Dave Asprey: We call it “Disaster Pants.”

Stuart Cooke: Right. OK.

Stuart Cooke: If you take too much of it and you’ve never had it before, it’s bad. In fact, there’s a reporter from Yahoo! News, really awesome woman, super into Bulletproof, and I’m not gonna name her because, well, I said “Yahoo! News”; maybe it’s too late. But she ignored the warning, being kind of a Bulletproof mindset, said, I’m, like, “Start slowly!” And she took like a half a cup of MCT oil in her first coffee. Which is a big dose. I think that would affect me and I kind of take the stuff all the time. And she said, “Ah, I felt kind of strange afterward.” And at the end of her story she kind of reported that.

But, yeah, that’s what happens if you take too much. So, it’s a really powerful thing. It’s like the octane booster stuff you can put in your car. You can buy it at the automotive store and you put it in the tank and it raises. . . Well, if you only put that in your gas tank, well, you’re gonna start your car up and it will shoot out the back. It’s the same idea.

Stuart Cooke: I’m going to shop for a man nappy this afternoon. And then I’ll come round, I’ll be very prepared at Guy’s place.

Guy Lawrence: I like that you’re trying it at my place, not yours.

Stuart Cooke: I’ve got kids here. I don’t want to mess the toilet.

Dave Asprey: You already put it in your smoothies. You’ll be fine.

Guy Lawrence: We should give that a go.

Stuart Cooke: We are; Guy and myself, we’re very focused on nutrition and we’re gonna hit you with the million dollar question of cause. Which is kind of crazy. But in a nutshell, why are getting fatter?

Dave Asprey: There’s a lot going on there.

Stuart Cooke: Yeah.

Dave Asprey: The short answer is, we could blame Apple; the computers. They seem responsible for lots of environmental ills. So. . .

Stuart Cooke: OK. Let’s blame them.

Dave Asprey: I’m only saying that in jest. There’s many different factors involved. But one of them actually is your electronic devices. And it has to do with circadian rhythm and how you go to sleep and how well you sleep and your melatonin levels.

Stuart Cooke: Very interesting. We’ve done a bit of research into EMR and EMF as well, and being aware that we’re living in an environment now where we are exposed to wifi and stuff like that and how that can mess up with your natural rhythms of your body. So, I can certainly understand where you’re coming from there.

Dave Asprey: That’s a part of it. I don’t think EMF is necessarily the top thing that makes us fat. It increases myological stress. And stress does cause weight gain.

But it’s actually the light that comes off these devices. One of the things I do with my Bulletproof coaching clients, and part of what I do is I set aside time every week and I have a set of coaching clients around the globe and I just do it over Skype, but we talk about, like, hedge fund managers and entrepreneurs and CEOs and people who are really into high performance and occasionally like a pro athlete or someone.

But it’s usually people who are really, like, “How do I have the energy and the focus to just go all day long and to manage all these stresses in life?” And it’s always sleep that’s a problem when we start our sessions. And then we hack that first.

So, staring at a bright light, including your iPhone screen, including your computer, at night, after the sun goes down, really jacks up your biological systems. You don’t make melatonin for four hours after you look at a bright light, even if you get up in the middle of the night, you flip on the lights to go the to bathroom, flip ‘em off, you’re done. You’re not making melatonin again that night. And that’s a problem.

So, in our house, we have a light in our bathroom, and this is something I carry on the website, but it’s a light that doesn’t emit any blue spectrum. It’s like a yellow bulb. And when you turn that on, you don’t hurt your melatonin.

When I’m here in my office at night, I have software that turns down the intensity and changes the color spectrum. But it’s not enough. Either I wear orange glasses or I do this.

Guy Lawrence: Yeah! Right. OK.

I’ve seen the orange glasses, and I’m aware of the blue light, and. . . Yeah, insane. So, where would we get the glasses from and how would we wear them?

Dave Asprey: The cheapest glasses are laser protection goggles made by Uvex on Amazon. I have a pair right by my bed so I’m not gonna, like, disconnect from the headphones and grab them. Normally they’re on my desk.

And you just wear them after the sun goes down. You don’t have to wear them every night. But you really will sleep better.

And the other thing is, turn off the LEDs in your room. Every single LED, whatever color, but especially blue and green. Put black tape over them. The curtains, if there’s light coming around, get another curtain to put over the top of that. You should be able to open your eyes at night and not see anything. When you do that, you will sleep profoundly.

Stuart Cooke: Yeah. That’s insane. Sleep has been a big topic, I think, especially for us. Me in particularly because I have; my sleep has been shot for the last five years. But I think I’ve been through a journey where we’ve looked at magnesium. We’ve looked at melatonin supplementation as well. We’ve looked at EMF; moving the bed, you know, outside of heavy fields.

But it was only the other night that I thought, you know, I reckon it might be down to my sinuses. Because I was a mouth-breather at night. And I thought, wow, that’s really insane. And I have quite a clear nose, and when I lay down, my nose gets quite stuffy and I breathe through my mouth. So, I did a little experiment last night and bought a nasal decongestant and blast it up each nostril. Super clear. Went down and had a great night’s sleep. Which is insane.

Dave Asprey: You need to do an allergy, like a blood allergy panel. If this is happening when you lie down but not the rest of the time. . . What’s your comforter made out of? How old is it? Do you have a dust mite cover on your bed? And maybe you have an allergy to dust mites. But environmental allergies will decimate your sleep. And so will food allergies. You could have a dairy intolerance or something. And if you’re eating dairy protein and you shouldn’t be, that would cause your sinuses to be more congested.

But I see this all the time. In fact, even for me this was a problem about 18 months ago. My wife is from Sweden and they sleep with these ridiculously thick, like, sheet things but they’re; I grew up in a desert. I sleep with, like, a sheet and a blanket like a civilized person. But these Vikings, I tell ya, featherduster things. Whatever. So, I noticed she fluffed it. I was, like, “Bleh! What is that?” She said, “Oh, these don’t ever go bad. These feather things are good forever.” Like, it’s 20 years old, get it out of here and let’s try it without. And my sleep quality improved, too.

So, check out your mattress. And they have these, like, closed-cell, hypoallergenic covers. Totally get one of those. Put an air filter in your room. And see what happens. You might be amazed.

But that’s not why we’re all fat. It’s only a part of it.

You’ve got to read my sleep-hacking post. There’s a bunch more stuff like that.

Stuart Cooke: Yeah, I’ve been through them and we’re gonna be pushing it out to our readers. Because I know that sleep is a huge thing.

Guy Lawrence: But would it be fair to say, than, that if your sleep falls apart then that’s the base of; that’s gonna cause all the other problems as well. Because if you’re not sleeping well and you’re tired, you’re gonna start making wrong decisions as well, aren’t you?

Dave Asprey: Well, not necessarily. I did two years where I ate 4,000 calories a day. I didn’t exercise at all. And I slept five hours or less per night every night. In fact, sometimes only two hours.

And I actually grew a six-pack during that time. And I don’t think I made bad decisions.

You can train yourself to, as you go through stress conditioning, to make great decisions while you’re tired. And one of the things that’s really strange is that a lot of what happens when you’re operating in a tired state is that that dog in your body that I was referencing earlier; it’s worried. It’s like, “Oh, my God! I’m tired. I’m gonna die.” And it has this little: “Go to sleep! Aaa!”

So, there’s a lot of, like, nervous energy that comes from being tired that’s unnecessary. It’s when you train that part of your nervous system to basically accept the fact that you’re tired and you’re not gonna die, you’re still gonna do what needs doing and you’re gonna to go to sleep, that’s what happens in boot camp in the military. That’s one of the reasons that they torture you like that, so you realize, yeah, you can function at the level you need to function, even if you’re really tired. And when you realize that, the stress of being tired, not the stress of not getting enough sleep, but actually just the worry about the state, goes away and suddenly your performance goes up dramatically. And I’ve certainly done that.

Stuart Cooke: So, how many hours a night would you get of quality sleep?

Dave Asprey: I get about five hours a night, usually. Lately, in the last six months, I’m doing an experiment. I’m like, OK, maybe I really do need more. So, I’ve gotten my average up to five hours and 57 minutes over the past six months. I have a little monitoring device.

Stuart Cooke: I was gonna say, can you be a little bit more precise in that timing?

Guy Lawrence: Would you increase that sleep if people are exercising a lot?

Dave Asprey: Oh, absolutely. One of the reasons that I’m a huge fan of the exercise protocols on the Bulletproof Executive, which are based largely on Body By Science by Doug McGuff is, well, I don’t really have a lot of recovery time. So, I’m going to, after this, after we’re done here, I’m gonna go up and have dinner with the kids, play with the kids, spend some quality time with my wife, and around 9 p.m. I’m gonna come back here and I have another three hours of stuff scheduled. And then I’m probably gonna write something and I’ll go to bed around 2 and I’ll wake up around 7:30 or 8.

And I do this over and over and over and over. So, what was your original question? I forget.

Guy Lawrence: Increasing sleep with exercise.

Dave Asprey: So, basically, if I work out, I’m gonna have to add at least an hour to that. So what I’ll do today is I’ll probably stand on my whole-body vibration platform (I have an Ultra Vibe) and that’s gonna get my lymphatic circulation going, it’s gonna get all the muscles firing, more so than a walk for an hour would, really. Because 30 times a second, my body’s doing this.

And while I’m doing that, I can relax, I can close my eyes, or, heck, I can watch something on TV if I want to, like it’s totally free time.

But I’m only gonna lift weights once this week.

Stuart Cooke: So, for those of us that don’t have access to a system like you just explained, is there anything that we can do that will simulate the effects?

Dave Asprey: Well, the rebounder, the old little trampoline that you jump on? It’s a really good detoxing thing. It’s good strengthening. It keeps your bones strong. The problem is, you’re gonna do one a second. I’m doing 30 a second. So, you might want to rebound for a half-hour or something.

Guy Lawrence: Three days.

Stuart Cooke: That’s awesome. Guy, I think why don’t we go into the overtraining as well.

Guy Lawrence: Yeah, sure, absolutely. Because that was another question. You know, I CrossFit a fair bit. I see guys that do a lot of training. A lot. And I’m always conscious of where’s that line between exercise for, you know, athleticism, and then also overtraining, and, you know, doing yourself more harm than good long-term. What would your take on that be?

Dave Asprey: I love the intensity of CrossFit. I don’t like the frequency of CrossFit.

And it’s so easy to make a daily habit, and so I totally understand why you’d want to do that. And when I used to exercise six days a week, that made it really easy because you just do it every day. It’s much harder to stick with something you do once or twice a week. It requires a calendar and scheduling and an amount of self-discipline a lot of people don’t have.

So, with CrossFit, I see this very often in my clients. In fact, one of them who lives in Australia was getting ready to compete in the CrossFit Games and just, like, lost his mojo. Like, his passion for life was going down. And he’s a pretty high-performance guy. And I said, “Look. Your sleep quality is disrupted.” One of things that comes from overtraining is completely useless sleep and not very much of it.

And I said, “Why don’t you just get a cortisol panel? Like, get a blood test. And let’s see. I can predict what’s gonna happen here.” And he got it and his cortisol was sky-high. So he backed off on his number of workouts and his zest for life returned very quickly. It helps, too; he had made a mistake some people make on the Bulletproof Diet. They go low-carb and they feel so amazing when they’re eating just the meat, vegetables, and 60 percent fat, maybe, from the healthy kinds of fat. You just have just this Bulletproof state. It feels so amazing when you get there.

The problem is, you stay in it. He wasn’t doing the carbohydrate refueling that I recommend for guys at least once a week. If you’re lifting heavy during CrossFit, you probably need to do that twice a week. And there’s some people who try to stay in ketosis all the time and do CrossFit and your adrenals are not gonna like that eventually.

So, it’s a dangerous thing to be overtrained. It’s no different to overtrain than it is to starve yourself by not eating enough of the right food or to be under, like, huge amounts of emotional stress. Even, like, a divorce or, you know, your house burning down or something like that. The level of stress your body goes under, it doesn’t matter if it comes from exercise or nutrition or factors emotionally around you. You have a bucket of stress you can handle every day, and we measure that in adrenal reserve.
So, if you’re gonna kind of beat the crap out of your body by overtraining at that level, you need to support your adrenals first and foremost. Number one recommendation: a teaspoon, maybe half a teaspoon, of salt in the morning. Sea salt in a glass of water, right as soon as you wake up.

And that sounds a little weird, but when you wake up, here’s what happens in your body. This is not what happens up here. This is what happens in a mammal; the dog inside you. So, your eyes open and it says: “I’m gonna have to get out of bed. If I stand up real quick, there might not be enough blood pressure, so there won’t be blood in the brain. If that happens, I’ll fall down and hit my head on a rock and a tiger will eat me. Then I would die. That would suck.” So, it’s an emergency situation.

So, immediately the adrenals turn on. They create cortisol and adrenaline and the cortisol is working really hard to raise potassium like it does in the morning to lower potassium, which happens in morning. Well, if you give it the sodium that it’s trying to do, it stops freaking out and at that point you’ve saved that adrenal reserve for later in the day to handle other stressors in life.

And this is a really powerful technique. And it’s something they use for people who have dysfunctional adrenal glands. But you can use it even if you have functioning adrenal glands to give yourself more kick later in the day.

The down side? If you have too much salt in the morning, it’s gonna give you Disaster Pants. So, start with half. . .

Guy Lawrence: So, if you up the salt and up the MCT if you haven’t done it before, then you’re in for a treat.

Dave Asprey: Pretty much the worst of all is if you do salts; a ton of salts, a ton of MCT, maybe some extra magnesium, and then stand on the whole-body vibration platform.

Stuart Cooke: That is fascinating. So, you take the salt before you get out of bed, so you’d have it by your bedside table?

Dave Asprey: That is the most ideal way to do it but then you have to think ahead. I just kind of wake up in the morning and I pop a handful of amino acids and stuff like that. I throw some salt in the hand and swallow it.

Guy Lawrence: Bang. Fantastic.

Stuart Cooke: So, you’re talking about popping salt and amino acids. Supplementation. I hear on the grapevine that you supplement quite well, and in the past you have taken quite a lot of supplements. What do you currently take?

Dave Asprey: It’s kind of a long list, still. At the height at my, kind of, anti-aging and also recovery regimen, recovering from years of my body not working very, I took 187 capsules a day.

Guy Lawrence: Wow.

Dave Asprey: Yeah. So, I think I had Ray Kurzweil by two capsules or something. This famous inventor who also has an anti-aging program and all.

And that requires a certain amount of organization and planning, and it also is kind of expensive. But what I do now is I have kind of three groupings a day. There’s one in the morning, because there’s things that work best on an empty stomach or things where it doesn’t matter. So, I take those when I first wake up.

Then there’s a group of things that you take with a meal. And if I’m on the road, I’ll take them usually with dinner. If I’m at home, I’ll usually take them with lunch. It doesn’t really matter.

And those are things that are gonna upset your stomach if you take them on an empty stomach, or things that require fat in order to be absorbed. And then the final thing is right before bed I take another small handful of pills. And these are things that enhance sleep and recovery. So, kind of in reverse order. At night, I would take GABA, theanine, magnesium, vitamin C, and glutathione; the liposomal form, in fact, that I was squirting in before the show. The stuff; upgraded glutathione.

Guy Lawrence: I’ve got that. Yeah, I take that, yeah.

Dave Asprey: Yeah, and it doesn’t taste great. I’m working on making it taste better.

Guy Lawrence: It’s interesting taste. The first time I had a shot of that under my tongue, I was, like, “Whoa! That’s pretty. . .”

Stuart Cooke: Well, the smell is pretty extreme. It smells powerful.

Dave Asprey: It’s a sulfur-bearing molecule. It is made out of sulfur and it is not pleasant-tasting, but I don’t know if either of you felt really strong effects from it. A lot of people really notice it. And I even know a nationally renowned author who’s a shaman and writes about shamanic experiences in Peru and things like that who uses glutathione regularly because he can get into those really advanced meditation states better for it.

So, I have no doubt in my mind that glutathione enhances cognitive function and there’s lots of studies about that. So, it also works for detox reasons. And we live in a world full of chemicals that cavemen didn’t deal with, so the idea that I’m gonna get my vitamins from my foods, great, just get your toxins from Mother Nature and you’ll be perfectly balanced. Not gonna happen.

Stuart Cooke: Yeah, well, cognitive function I guess, Guy, try a couple of sprays tomorrow. See what happens. See how that works for us.

We had a question regarding a book that you’ve written as well. And kind of moving forward a little bit. It’s a babies book. Now, I’ve got three kids who have got lots of friends with books. There it is.

Dave Asprey: I don’t know if you can see it.

Stuart Cooke: I can see it.

Dave Asprey: There we go. No, that’s not my wife, by the way. Stock photos. Wiley, my publisher, was evil about that. They’re like, “No.” I’m like, “You haven’t even seen the photos!” They said, “We don’t care. We always use stock photos.”

Stuart Cooke: I wondered if you could just briefly explain what the book is about, as well, for our audience.

Dave Asprey: Sure. The Better Baby Book (by the way, BetterBabyBook.com would be the place to go to learn more) is what my wife and I did to reverse her infertility. When she was 35, she was diagnosed with polycystic ovary syndrome and told she wouldn’t be able to have kids. We had our first child at 39 and our second at 42 without any fertility treatments other than what’s in the book.

And what’s in the book is how do you use food and the environment to change the way your body reacts and to change even the genetic expression of your children.
We learned, about 15 years ago, that the environment changes your genetic expression and those changes are inheritable. We learned then and then no one ever said what to do with that information. So, I went out and, as a biohacker, we compiled 1300 references to all sorts of things you could do to decrease inappropriate inflammation, to reduce the chances of autoimmune problems, and to increase pregnancy health.

And our midwife, who has delivered 700 kids, said of Lana; she said, “You have the healthiest maternal tissues of any woman of any age I’ve ever worked with.” This is to a 42-year-old woman. Which is pretty amazing, because she’s delivered babies from 24-year-olds quite frequently.
So, to be able to have that healthy of a pregnancy blew our midwife away and she convinced us to write the book about all the things we had done to give our kids every advantage that was already theirs. We just wanted to maximize the chances of what was already them, just giving them the opportunity to express it.

The results have been really profound and there’s lots of women now who visit my wife for her coaching practice over Skype. She helps women with fertility and with pregnancy know what to eat and know what to do and look at their progesterone and estrogen levels and things like that.

And I wrote this book because my goal is for there to be 10,000 less children with autism as a result of the program in the book. And I wrote it before The Bulletproof Executive, which is the book I’ve been itching to write. But I wrote this because, honestly, you have the most leverage. The younger you are when you start biohacking or optimizing systems and looking at how the environment affects you, the more leverage you have. So, preventing problems in the womb has the highest leverage. Trying to take a 90-year-old person and make them young again is a lot more work, a lot more pain, a lot more money, and a lot harder to do than taking a baby and just helping them form properly in the first place. That’s why I put so much energy and about four years into writing this book.

Guy Lawrence: Yeah, fantastic. We saw the little video, I can’t remember, you were talking on a microphone and you mentioned the book and it’s just fascinating stuff. And one thing that intrigued me as well is what you feed your kids as well. Because I think so many parents struggle with that. And what we see, isn’t it, Stu, you know obviously you see it a lot more as well with. . . It’s amazing.

Dave Asprey: It depends when you start. So, my wife, I mentioned she’s Swedish, so sardines are a treat or chicken liver. So, when you eat things; at least when the mother eats things, the baby gets a taste for them later in life. And when you feed them to children when they’re very young, they get used to it.

So, my kids, they eat meat, they eat lamb, and they eat beef, and they love avocados. And vegetables are something you eat raw or cooked; it doesn’t really matter. I don’t get away with cutting any vegetable we eat without them walking into the kitchen and saying, “Can I have some of that?”

So, cauliflower’s good, broccoli’s good, all of that, because it’s just food. There’s no discussion about it.

Guy Lawrence: Yeah, right.

Dave Asprey: And if they say, “I don’t like that,” at the table, then: “OK, that’s fine. But it’s what we’re having for dinner. You don’t have to eat it.” “I want something else!” “Well, actually, that’s not what we’re having for dinner.”

Stuart Cooke: Yeah, that’s how it is.

Dave Asprey: They’ve never left the table; they’ve never left the table hungry. They think about it, they decide what to do, and there was one time, my 3-year-old, he’s a boy, so he’s a bit more strong-willed. And he said, you know, like, “OK, fine. I’m going.” And an hour later: “I’m hungry!” “You’re gonna be hungry till morning.” That was the last time he ever did that.
So, honestly, your kids, if they eat normal foods; normal on a Western diet, they’re starving inside. Literally, they have food cravings all the time caused by the foods they’re eating. So, they have a desperate need to eat. And of course they want to eat things that are gonna give them the most glucose and the most fat, because that’s what the liver uses to remove toxins from the body. You want to oxidize something, you need the fuel, and those are the two fuel sources. Protein’s crappy fuel. It makes more toxins in the liver than it takes out.

So, when you get to that perspective and you realize how hungry your kids are like that, number one, give them fat. They’ll calm down and stop misbehaving so much. Butter? Yes. MCT oil? Absolutely, my kids get MCT oil. And they go to school and all their friends are eating snacks and my kids are like, “I guess we’ll have a snack.” But they don’t snack at home. They don’t need snacks. And that’s amazing.

But when they’re properly fed, they behave really well and they focus and when you’re a parent, it doesn’t matter if your kids misbehave a little while. If you’re on path to making them have the biochemistry so they can focus and behave, then deal with it. When they say, “I don’t like it,” say, “Great! We’ll take it away and you’ll be hungry.” They’ll learn to like it pretty fast.

Stuart Cooke: Absolutely. We’re on a campaign to completely eradicate wheat. It’s time. It has to happen. I watched a podcast of yours a few weeks ago with the chap who wrote Wheat Belly and it was just. . .

Dave Asprey: Dr. Davis! He’s a great guy.

Stuart Cooke: Fascinating.

Dave Asprey: Yeah, and look at his credentials. I mean, Track Your Plaque. That guy’s a leading cardiologist. He’s not messing around in that book. And he’s right. It’s not just about getting fat or getting autoimmunity. It’s about your brain. Wheat makes you stupid.

Stuart Cooke: Yeah. And it’s a tricky one, so we’re gonna be tackling that over the course of the next month or so. But when we’ve nailed that one, and we’re not too far away, I think we’ll be well on the way to good times.

Dave Asprey: It helps. Just watch out. It’s not something to take out gradually. It’s crack. It’s an opiate substance, the way it’s digested. So, it turns into something called a gluteomorphin and when you have wheat one day, even just one bite, “Oh, it’s Saturday. We’ll celebrate. We’re just gonna have a little pizza. Just one slice.” Right? The next day, the little Labrador in your head’s gonna say, “You know what? I’m starving because I need more wheat and I’m addicted to the stuff. I think it would be a good idea to have just one more piece.”

And you’ll convince yourself, because of that input, that it’s time to have just one more piece, and you’ll be just like someone who’s shooting heroin in their arm. “Oh, yeah, I’m giving it up this time. I’m sure I’m done.” And then later they end up with this. It’s because of that same process. So, go cold turkey, take lots of L-glutamine; the amino acid. That’ll help you to deal with the food cravings you’re gonna get for three days. And then you’re done detoxing and then wheat is not food after that anymore.

Stuart Cooke: Perfect tip. Fantastic.

Guy Lawrence: How are we doing for time?

Stuart Cooke: We’re absolutely mindful of your time, so I guess, Guy, if you’ve got. . .

Guy Lawrence: We’ll do a wrap-up question; a question we’re gonna ask on every podcast: If you could offer a single piece of advice for optimum health wellness, what would that be? For everyone listening to this.

Dave Asprey: Learn forgiveness.

Guy Lawrence: Learn forgiveness.

Dave Asprey: Yep. It is a very difficult skill to master. It’s easy to say, “I forgive you.” It’s very hard to actually do the biological activity of forgiveness and to neurologically forgive someone and to really let go. But when you learn to do that, and you practice it, which is how you learn or, better yet, if you do some neurofeedback that teaches you forgiveness, but this kind of thing lets you stop carrying a stress burden for all sorts of stuff that you don’t even know you’re carrying.

So, if you had an invisible backpack full of stones on, you would never know you had it, because it’s invisible to you. And the grudges you hold and the ill will towards others that you hold; it holds you back. It keeps you from performing at the level you can be. And it takes quality of life away from you, but it’s invisible.
So, when you learn how to do this, suddenly you’re, like, “Oh, my God. I’m not carrying whatever that heavy thing was anymore.” And certainly I’ve spent an enormous amount of time working on that myself. And one of the reasons, you were asking: How can I perform like this and still see my kids and do the things I do? It’s because I’ve done a lot of forgiveness work.

So, Bulletproof Diet, yes, Bulletproof coffee, lifesaving, lifechanging, all those things. But at the end of the day, before any of that, practice forgiveness.

Stuart Cooke: That’s perfect.

Guy Lawrence: Perfect answer, mate.

Stuart Cooke: So, Guy, you need to forgive me as I steal half of your MCT oil tomorrow for our experiment.

Dave Asprey: There’s a way to make this forgiveness easier. When he’s not looking, put four times extra in his coffee and see what happens.

Guy Lawrence: Yeah. Exactly.

Dave, thanks so much for your time. If anyone wants to learn more about what you do, where’s the best place for them to go, mate?

Dave Asprey: Check out BulletproofExec.com. All the info on the site’s free. It’s there. A quarter-million words. It’s there as a public service. You know, I’m grateful for all the cool stuff that’s happened in my life and I’d like to help other people do it, too.

Also, I’m hoping to make a trip out to Australia sometime in the next six months or so, so when I know that’s coming together I’ll let you guys know.

Guy Lawrence: Please do. Please do. Fantastic.

Thanks for your time.

Dave Asprey: Have a great day.

Stuart Cooke: Thank you, Dave. Speak to you soon.

 

Is coconut oil the ultimate fat burner for weight loss?

coconut oil for weight loss

By Guy Lawrence

Eat fat to burn fat, sounds counter-intuitive right? But coconut oil is a staple in my daily diet and it’s one of the first things I’d recommend to anyone if they are looking to burn fat for weight loss. I can also recommend watching this video interview with Christine Cronau on the benefits of natural fats when you’ve got some spare time… It really cuts to the chase!

When I was working in the fitness industry, the amount of people that would ask me about fat burning and fat blocking products was unbelievable (think high caffeine and guarana). They generally speed up your metabolism which will come with longer term side effects. The reason for this is that they elevate your heart rate which will end up raising cortisol levels. If you know anything about cortisol then you will understand that this prompts the body to hang on to body fat (hint: I feel this is why stressed people struggle to loose weight).

Why coconut oil for weight loss?

Without trying to get technical, coconut oil is a saturated fatty acid that is predominately a MCT oil (medium-chain triglycerides). This is very different to most of the vegetable oils on the market today.

The short and medium-chain fatty acids which can be found in coconut oil (and grass-fed butter which I use too), are sent directly to our liver and used directly for energy. So this means:

  1. It does not get stored in fat cells as easily as long-chain fatty acids, and produce ketones which gives us a steady source of energy
  2. Enhances thermogenesis which increases fat burning
  3. Helps eliminate food cravings with increased feelings of satiety

According to Christine Cronau’s book the Fat Revolution, there are studies of participants that were fed the same diet which was not designed for weight loss. But some of them were fed medium-chain fatty acids and they lost weight, whilst the weight in the rest of the group remained the same.

It also compared diets with three types of fat intake. Low fat, monounsaturated fat and coconut oil. There was a 60% reduction in fat storage for the groups consuming coconut oil.

So what’s the magic dosage?

If you do not consume many natural fats including coconut oil, start in small amounts or the toilet may come calling. Add a teaspoon to a smoothie, or if a sugar craving comes calling eat a teaspoon straight from the jar as this will kill those cravings. Cook with it or just start adding it to things where you usually wouldn’t. I have it in a high fat smoothie most mornings.

I consume up to 3-4 tablespoons of coconut oil a day. But I eat a low-carb and natural high fat diet, especially after getting my DNA results back.

So if you are on a weight loss plan, eliminate sugar, grain, soy and all processed fats & oils. Increase your coconut oil up to 2-4 tablespoons a day for your steady source of energy and over time you will feel the magic happen!

Do you use coconut oil? Are you worried about saturated fat? Are you a weight loss plan but are frightened of fat? Would love to hear your thoughts… Guy

On a side note: I truly enjoy writing these posts, hence our frequent blog posts. At the end of the day though, these are just my thought’s and feelings around a topic I’m passionate about. I encourage everyone to do their own research and check out the facts for themselves.

If you did enjoy the post and got something from it or have something to share on the topic, I would love to hear your thought’s in the comments section below. If you feel others would benefit from this then it would be great if you could share it using one of the icons below (Facebook etc). Cheers, Guy…

Enjoy a High Fat Smoothie Here

Protein-rich breakfasts reduce food cravings

Research has found that eating a healthy breakfast, especially one high in protein, increases satiety and reduces hunger throughout the day.

In addition, using functional magnetic resonance imaging (fMRI) the researchers found that eating a protein-rich breakfast reduces the brain signals controlling food motivation and reward-driven eating behavior.

“Everyone knows that eating breakfast is important, but many people still don’t make it a priority,” said Heather Leidy, assistant professor in the MU Department of Nutrition and Exercise Physiology. “This research provides additional evidence that breakfast is a valuable strategy to control appetite and regulate food intake.”

In the study, Leidy assessed physiological hunger and satiety by measuring perceived appetite sensations and hormonal markers in combination with psychological reward-driven motivation to eat, using fMRI to identify brain activation in specific regions related to food motivation and reward.

The researchers decided to target ‘breakfast-skipping’ teens for two reasons, Leidy said. First, breakfast skipping has been strongly associated with unhealthy snacking, overeating (especially at night), weight gain and obesity. Second, approximately 60 percent of adolescents skip breakfast on a daily basis.

MU researchers assessed hunger and satiety by measuring appetite sensations and hormonal markers in combination with reward-driven motivation to eat, using fMRI technology to identify brain activity related to food motivation and reward.

Read the full article here.

Start your day with 180 Natural Protein Superfood.

Quick tips that may help lose body fat

Being over 40 doesn’t have to mean you’re gaining weight. True, your metabolism is slowing down but there are ways to speed that sucker right up. These tips will get you slimmed down in no time!

A known fact: as we age, our metabolism slows down. When you’re 20, your metabolism is much different from say, when you’re 40. So if you’re like the rest of us that are over 40, you may be having some issues with your weight. Metabolism slows down due to muscle loss and our decrease of physical activity. Well, let’s show ‘em that growing older doesn’t mean growing fatter – as seen on The Dr. Oz Show, fight back with these 5 metabolism boosters!

Weigh Your Whey

Breakfast is the most important meal of the day and one way to boost your metabolism by 25% is having a whey protein shake every morning. As we get older, life becomes more demanding and some of us may think going to the drive-thru for some fast food is the easiest way to get our day started. Having a whey protein shake is way easier – not only do you save on the exorbitant calories from fast food, whey protein is filling, low in calories and nourishes the body while acting as a boost for eating for fat loss.

Exercise!

This one may seem like a no-brainer but when you’re a busy working mom, it’s hard to find time to exercise. But think of it as an input/output equation: what you eat stays on your body unless you move as much as you eat. Or if you’re trying to lose weight, you have to move more than what you’re eating. So you’re going to have to find the time. It is recommended that move at least an hour a day – invest in a FitBit or even a pedometer and set our goal at taking 10,000 steps a day. To get an extra metabolic boost, add weight lifting to your new exercise plan to build up that lost muscle, which burns calories more efficiently, while tightening, toning and keeping your bones strong.

Up Your Greens

Take control of your food intake – before any “bad” (i.e. high fat) food cravings kick in, eat your vegetables! Your body works harder at digesting green veggies, therefore causing your metabolism to speed up. Eating more vegetables will keep you more satiated and energised.

‘Clean’ Up Your Protein

Get lean and mean with your protein! Choose “clean” protein (meaning 5-7 grams of fat per service) and this is definitely a case in which quality over quantity rules: buy the best cuts of lean protein that you can and your body will burn them more efficiently. Stay away from high-fat proteins because these work against your goals and cause you to store fat, regardless all the exercise you’ve added to your lifestyle. Starve your fat, feed your muscle!

Read the full article here.

Boost your metabolism with 180 Superfood.

Boosting your metabolism for weight loss

A known fact: as we age, our metabolism slows down. When you’re 20, your metabolism is much different from say, when you’re 40.

So if you’re like the rest of us that are over 40, you may be having some issues with your weight. Metabolism slows down due to muscle loss and our decrease of physical activity. Well, let’s show ‘em that growing older doesn’t mean growing fatter – as seen on The Dr. Oz Show, fight back with these metabolism boosters!

Weigh Your Whey

Breakfast is the most important meal of the day and one way to boost your metabolism by 25% is having a whey protein shake every morning. As we get older, life becomes more demanding and some of us may think going to the drive-thru for some fast food is the easiest way to get our day started. Having a whey protein shake is way easier – not only do you save on the exorbitant calories from fast food, whey protein is filling, low in calories and nourishes the body while acting as a boost for eating for fat loss.

Exercise!

This one may seem like a no-brainer but when you’re a busy working mom, it’s hard to find time to exercise. But think of it as an input/output equation: what you eat stays on your body unless you move as much as you eat. Or if you’re trying to lose weight, you have to move more than what you’re eating. So you’re going to have to find the time. It is recommended that move at least an hour a day – invest in a FitBit or even a pedometer and set our goal at taking 10,000 steps a day. To get an extra metabolic boost, add weight lifting to your new exercise plan to build up that lost muscle, which burns calories more efficiently, while tightening, toning and keeping your bones strong.

Up Your Greens

Take control of your food intake – before any “bad” (i.e. high fat) food cravings kick in, eat your vegetables! Your body works harder at digesting green veggies, therefore causing your metabolism to speed up. Eating more vegetables will keep you more satiated and energized.

Read the full article here.

Boost your metabolism with 180 Superfood.