Tuesday, 26 April 2016

Paleo chicken fajitas recipe

paleoleap’s special recipe is absolutely scrumptious. you cant help feeling hungry just looking at it. its almost as if the photo of the meal pops out and entices you to want to eat it immediately

Fajitas are a classic in Tex-Mex cuisine and are adored universally by kids and adults alike. The classic fajita calls for skirt steak and is served with a choice of toppings over corn or wheat flour tortilla, but this Paleo take on the classic fajita meal is just as delicious without the tortilla. Today, fajitas are also commonly prepared with pork, chicken or shrimp and the usual vegetables include bell peppers and onions. Enjoy making a big batch and pleasing the whole family with this classic do-it-yourself dinner. This recipe serves about 5 people, but be sure to make more for leftovers.

Quick paleo meals


  • 3 lbs chicken breast, cut in thin strips;
  • 3 bell peppers;
  • 3 onions, sliced;
  • 2 tbsp each oregano, chili powder, cumin and coriander;
  • 6 garlic cloves, chopped;
  • Juice of 5 lemons;
  • 4 tbsp cooking fat (coconut oil, tallow or ghee are excellent here);
  • Butter lettuce to serve;
  • You choice of toppings: diced tomatoes, fermented pickles, sauerkraut, sliced avocados, salsa, guacamole, mayonnaise and/or salsa verde;


  1. Combine the chicken, bell peppers, onions, spices, garlic and lemon juice in a bowl and mix well.
  2. If preparing ahead of time, let marinate in the refrigerator for about 4 hours.
  3. When ready to cook, heat a large skillet on medium heat and cook the whole preparation with the cooking fat until the chicken is cooked through and the onion and bell pepper are soft.
  4. Put the hot chicken preparation in a large bowl and let the people prepare their own fajitas on top of lettuce leaves with their favorite toppings.

be sure to follow the instructions to a tee to get the full effect and taste of the meal

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simple paleo meals

Monday, 25 April 2016

why meditation is important for weight loss

meditation is a practice from hundreds of years ago and has many benefits

among them are mindfulness,calmness,clarity and focus. today i just want to focus on using it as a tool for weightloss

“How to Meditate

There are many ways to meditate. The CDC says that most types of meditation have these four things in common:

  • A quiet location. You can choose where to meditate — your favorite chair? On a walk? It’s up to you.
  • A specific comfortable posture, such as sitting, lying down, standing, or walking.
  • A focus of attention. You can focus on a word or phrase, your breath, or something else.
  • An open attitude. It’s normal to have other thoughts while you meditate. Try not to get too interested in those thoughts. Keep bringing your attention back to your breath, phrase, or whatever else it is you’re focusing on.

Pick the place, time, and method that you want to try. You can also take a class to learn the basics.”

how can it help you to lose weight?

First of all, meditation can make us more aware of, and even reduce, negative emotions, which cause much of our over-eating to begin with. It actually helps us to combat stress and become more aware of our thoughts, feelings and emotions, moment to moment. When we’re stressed, our body releases stress hormones such as adrenalin and cortisol. Cortisol actually stimulates fat and carbohydrate metabolism for fast energy and it may actually increase appetite. Meditation can be an antidote. While you meditate you release hormones like oxytocin, the “love” hormone and serotonin the “feel good” hormone.

Secondly, meditation makes us more mindful and attentive to whatever we’re doing, including eating.  We become more aware of our eating habits. We eat a bit slower, and we enjoy what we’re eating. Rather than mindlessly working our way through that bag of potato chips, we become more conscious of the impulses that drive us to eat and overeat. So rather than just being tossed around by our emotions, we become the captain of our own ship.”


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Sunday, 24 April 2016

low carb high fat frame


lchf is really the basis for intermittent fasting stacking. elimanating sugars and carbs contributes towards atleast 60-80% of our efforts.

This is the reason i have been gaining weight on intermiitent fasting, since its only effective for weight loss on a low carb hig fat moderate protein diet.

we prefer that its a paleo style as possible since this will help us keep food on the natural side. And we would prefer the healthy fats rather than those ugle trans fats.

here is a better explanation by our friends at eatlowcarb

If you are starting on a heavy overweight you will most probably loose a lot of weight if you follow a “strict” LCHF diet. Aside from weight loss a lot of people experience several other health benefits. Diabetes (some ends up with no medication at all!), allergies gets better, a lot of digestive problems gets better, mood swings gets better (no blood sugar issues) etc. I have not really experienced any other health benefits than weight loss and one reason is that I actually had no health issues before I started with LCHF…

Low or no carbs?

So how few carbs should you eat? Well it is really individual what level you need to go to to get the weight loss and other health benefits. I would say that the goal should be below 20g per day with an energy balance at 70% fat, 25% protein and less than 5% from carbs. This is for weight loss. For the health benefits you can probably be a little more “liberal” with the carbs but I would not recommend anyone to go above 50g a day.


When I am coaching people I always want them to start as low as possible. If you have the level set at 5g you can “afford” to get a little higher sometimes. Up to 10g or 15g. If you set your level at 20g a day it is a little to easy to get too high and even go above 50g a day. I also thinks that it is easier to control your shopping and eating when aiming really low. There are never any discussion on what to eat or if this and that are allowed. It’s kind of “cleaner” to go really low.

What to eat and what not to eat

I will try to make a really short list of “do eats” and “don’t eats”. The best way to get the idea is to follow my blog and see what I eat and not focus so much on what I do not eat…

Do eat

  • Butter
  • Cream
  • Fat Cheese
  • Bacon
  • Egg
  • Meat
  • Chicken
  • Fish
  • Shellfish
  • Avocado
  • Broccoli
  • Asparagus
  • Spinach
  • Sallads
  • Tomatoes (not to much)
  • Cucumber
  • Mushrooms

Don’t eat

  • Pasta
  • Bread
  • Potatoes
  • Rice
  • Corn
  • Fries
  • Sugar
  • Sweets
  • Grains (any kind really)
  • Low fat products in general
  • Cookies
  • Beer… 

After some time you will learn how to spot the carbs and it gets easier to avoid them “

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Resist nothing accept everything

Watch on YouTube here: Resist nothing accept everything
Via https://www.youtube.com/channel/UCWn9dIE0Dlz68jGEtOXEH3g

Saturday, 23 April 2016

why keeping inflammation low is important

what is inflammation

webmd clasifies inflammation as

Inflammation is a process by which the body’s white blood cells and substances they produce protect us from infection with foreign organisms, such as bacteria and viruses.

However, in some diseases, like arthritis, the body’s defense system — the immune system — triggers an inflammatory response when there are no foreign invaders to fight off. In these diseases, called autoimmune diseases, the body’s normally protective immune system causes damage to its own tissues. The body responds as if normal tissues are infected or somehow abnormal.”

why inflammation is important

according to medicalnewstoday

Our immediate reaction to a swelling is to try to bring it down. Bearing in mind that inflammation is an essential part of the body’s attempt to heal itself, patients and doctors need to be sure that the treatments to reduce swelling are absolutely necessary and to not undermine or slow down the healing process.

The first stage of inflammation is often called irritation, which then becomes inflammation – the immediate healing process. Inflammation is followed by suppuration (discharging of pus). Then there is the granulation stage, the formation in wounds of tiny, rounded masses of tissue during healing. Inflammation is part of a complex biological response to harmful stimuli. Without inflammation, infections and wounds would never heal.

Neuroscientists at the Lerner Research Institute at the Cleveland Clinic in Ohio found that inflammation actually helps to heal damaged muscle tissue. Their findings clash with how sportspeople with inflammation are treated – health professionals always try to control the inflammation to encourage healing. The researchers say their findings may lead to new therapies for acute muscle injuries caused by freeze damage, medications, chemicals and trauma.

Lan Zhou, M.D., Ph.D., said that patients should be very closely monitored when therapies to combat inflammation are used to make sure that the benefits of inflammation are not completely eliminated.

How we boost inflammation

we use a combination of intermittent fasting and low carb paleo that has been shown to be very effective in the fight against diseases.

intermittent fasting in particular helps the body keep a low inflammation.


check out our ifstacking program if you want to lose weight while helping your health to improve significantly

if stack 4 final

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Friday, 22 April 2016

counting calories maybe detrimental to your fat loss

in this video my guy Brendon carter details why counting calories doesnt work for most people. he mentions that most people dont have the time or will power to.

he recommends that it would be better if you prepare your meal for the week in advance , as this helps you to save your will power and discipline for other important things.

i think this is an important insight as iv found that i have not kept inline with my diet each day.

its never occurred to me that i could improve my fat loss by removing all other options and preparing in advance

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intro to the bulletproof diet

What Is The Bulletproof Diet?

The Bulletproof Diet tells you the right amount of food and the right type of food to eat – plus when to eat it and how to cook it. The Bulletproof Diet is based on high amounts of healthy fats, moderate amounts of high quality protein, and tons of organic vegetables eaten at the right time in order to create unbelievable levels of energy and weight loss.

Bulletproof Diet Book CoverThe Bulletproof Diet Roadmap teaches you how to choose foods that provide the most energy and the most vitamins, yet contain the least amount of performance-robbing, inflammation-causing anti-nutrients and toxins.

You don’t have to buy the book or any of these products to start, but they’re here to help. It’s a great idea to pick up a copy of the New York Times bestselling book The Bulletproof Diet to get the nuances and all the science behind the diet, but this information is so important that I’m giving it way for free here.

Because when our brains work better, we’re all nicer to each other. By avoiding foods that make you weak and eating well, it really does make the world a nicer place.

How To Eat Bulletproof

The Bulletproof® Diet is the foundation for a Bulletproof Body and a Bulletproof Mind. It’s one of the most important things you can do to increase your performance across the board.

Target 50-60% of calories from healthy fats (this is easy and tastes good), 20% from protein, and the rest from vegetables.

Using the roadmap is simple: eat the stuff in the green zone and watch what happens. No calorie counting. No measuring. Just eat until you’re satisfied and enjoy the benefits of eating good food: feel your brain, body, and hormones re-awaken, effortlessly lose weight, and gain muscle with little or no exercise.

The Bulletproof Diet looks related to paleo, primal, or caveman diets based on what our ancestors probably ate. There are certainly similarities, but the Bulletproof Diet’s approach to nutrition is slightly different from that of a paleo-style diet. The Bulletproof Diet arose from research into biochemistry and human performance. For example, it doesn’t shun supplementation just because cavemen didn’t supplement, and it doesn’t promote all the foods our paleolithic ancestors likely ate. For that reason, the Bulletproof Diet overcomes some of the problems that can arise from long-term paleo dieting.

Enter your email on the right to get the newest downloadable PDF version of the Bulletproof® Diet Roadmap emailed to you right now!

The Bulletproof Diet Is Science-Based

Here at Bulletproof we make it a point to back every article on the website with peer-reviewed scientific literature. References are available at the bottom of articles, unless there are direct links to studies in the article body.

Be skeptical! If a statement seems unlikely to you, go down to the references and read the studies backing it yourself. Have a question or clarification? Leave it in the comments, or head over to the forums and post it there. Bulletproof has a vibrant community of smart and curious people. Just check out the posting guidelines and keep it classy.

a cited at the bulletproof exec


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carb refeeding on intermittent fasting


can carb re-feeding help your  fat loss efforts? some say that it help and some say it bad for you.

the IF experts say having one day where you refeed helps you to balance out your hormones

according to Corey Pemberton on paleohacks

“The basic idea is this: your body adapts to your eating pattern over time. Because many (but not all) Paleo diets tend to be lower in carbs, your body gets used to this.

If you’ve tried a low to moderate carb Paleo diet—focusing on vegetables, animal products, and healthy fats—you’ve probably seen just how effective it can be in boosting your energy and melting off body fat.

It’s not uncommon to see dramatic weight loss over the first few weeks or months. But as you lean out and approach your target weight, weight loss can slow to a crawl or even stop completely.


Because restricting your calories (which often happens naturally when you’re following a low carb Paleo diet) decreases your leptin levels. Leptin is known as the “starvation” or “satiety” hormone, and it’s responsible for regulating your appetite and energy expenditure.

(Related: How to Carb-Cycle for Fat Loss)

When your leptin is low for a long time, your brain gets bombarded with hunger signals (1). You start craving calorically-dense but unhealthy foods like sugars and processed foods. It’s harder to stick to Paleo-friendly foods. And your energy levels might suffer.

A carb refeed breaks the cycle. The sudden increase in carbs results in a boost in leptin (2). These occasional leptin surges keep your metabolism from adapting too much to a continuous low carbohydrate intake.

By shocking your system like this, carb refeeds can benefit you physically and psychologically. You end up with more energy, weight loss, and fewer cravings for unhealthy foods.

Who Should (and Shouldn’t) Do Carb Refeeds?

The thought of “strategically increasing your carb intake” might sound like a headache waiting to happen…

Something to keep in mind: you don’t ever have to do carb refeeds. Just sticking to the fundamentals of a solid Paleo diet and lifestyle will get you healthy, lean and happy.

Carb refeeds can help take your weight loss to the next level… if that’s what you want.

If you’re looking for top aesthetic appeal—to get as lean and “ripped” as possible—carb refeeds can help you melt off that last layer of stubborn fat.

Another group who could benefit from carb refeeds: people who have been Paleo for a while and reached a weight loss plateau.

If you’ve been following a Paleo diet closely for several months, making the right food choices, and watching your carbohydrate intake, but you’re still not losing weight (or if you have low energy and cravings), now’s a great time to give carb refeeds a try.

If you have more than 10 pounds to lose to reach your target weight—or if you’re new to the Paleo diet—you’re better off not worrying about this stuff just yet.

Those who are overweight are usually resistant to insulin and leptin, two key hormones when it comes to weight loss and overall health. They’ll see better results by focusing on the basics: making the right food choices. Doing this will restore sensitivity to those hormones… as well as lead to weight loss and better health.

Then, once they have a solid diet and lifestyle in place for a few months and their weight loss has stalled, they can consider carb refeeds to lose those last few stubborn pounds.

How to Do a Carb Refeed

Okay. So you have a few pounds to lose, but your weight loss has stalled. Or you’re trying to get as lean as possible.

Carb refeeds can help you.

Just like with intermittent fasting, the concept is simple, but there are a ton of different methods you could use to do it.

I’ll get this out of the way right now: a carb refeed is not the same thing as a cheat day. It isn’t about stuffing your face with pizza or bread. And it isn’t about eating as many carbs as you want, either.

(Related: Is There Such a Thing As a Healthy Cheat Day?)

It’s just a certain day (or meal) where you have a lot more Paleo-friendly carbs than you normally do. Most Paleos use starches like sweet potatoes, potatoes, or even white rice to spike their carb intake. It’s tough to spike your carb intake by eating vegetables like broccoli or spinach alone; you’d have to eat a truckload of them!

Here’s how carb refeeds work:

Schedule Your Refeeds for Days with Heavy Physical Activity

You’ll get the most benefits from carb refeeds if you limit them to days when you’re physically active.

The more active you are that day, the better position your body is in to absorb the shock to your system and crank up your fat loss. So focus your carb refeeds on days when you do the most physically demanding activities.

Days where you go to the gym, do CrossFit, or train martial arts are all great options for a refeed day. The idea here is to deplete your glycogen levels… and then refill them after your workout.

Refeed Timing and Frequency

Most people will see great results by doing a carb refeed once a week.

Once a week is a small commitment, so it isn’t overwhelming if you’re just trying this for the first time. And it’s all it takes to give your system the shock it needs to keep the weight coming off—and you feeling happy, healthy, and full.

Another option: instead of setting aside a certain day for carb refeeds, you can do mini carb refeeds during certain meals instead.

That’s what I do. By the time a jiu jitsu sparring session ends, I can hardly drag myself off the mat. My muscles are sore, and the glycogen in my body is depleted. That means eating a carb-heavy meal shortly after I get home is the perfect opportunity to fuel my body, boost my leptin levels, and keep the weight coming off.

I do these little mini refeeds two or three times a week, and I only do them after intense training sessions. I want to avoid the carb spikes from occurring so frequently that they become the “norm” for my body!

Experiment with both methods and find out which one works best for you. It might make more sense to designate a day instead of certain meals. It just depends on your unique situation and lifestyle.

Limit Fats During Your Carb Refeeds

Because you’re increasing your carbs on refeed days, you have to watch out for increasing your total calories too much.

If you up your carbs during a refeed, but you don’t decrease your fat intake, you might end up eating so many calories that day (or meal) that your carb refeed does more harm than good.

That’s why carb refeed authorities like Martin Berkhan recommend limiting your fat intake during refeeds. This helps compensate for the increased carbs and avoids a massive calorie blowout.

It’s easy to think of it like this: during refeeds, go for more carbs and less fat. At all other times go for more fats and less carbs.

How Many Carbs?

How many carbs should you eat during a refeed?

Should you have an extra sweet potato? Or force three of them down your throat?

Here’s a guideline to follow: the more you restrict your carbs normally, the more carbs you need to eat during your refeeds.

So if you’re eating very few carbs—say 50 grams a day or less—go for 300 to 350 carbs during your refeeds.

If you’re eating low carb (between 50 and 100 grams a day), you don’t need the carb spike to be quite so dramatic to see good results. Shoot for 250 grams during a refeed.

If your typical carb intake is moderate (in the 100-150 grams range), you don’t need to eat many more carbs to refeed. Bump up your carbs a bit—maybe to 200 grams.

Just a heads-up: you’ll probably gain a couple of pounds during refeeds. You might feel bloated. This is completely normal; it’s just because your glycogen stores have been replenished. The weight and bloated feeling will go away quickly, putting you in prime position to burn off more body fat.

Bust Plateaus and Take Your Weight Loss to the Next Level

Carb refeeds can take your weight loss to the next level…

But only if you’re already close to your target weight.

If you’ve been Paleo for a while, but you’re stuck on a plateau where you can’t lose those last few pounds, give carb refeeds a shot.

They’re a powerful tool that can give your system the shake-up it needs to beat food cravings, as well as keep you energized and burning fat.

Have you ever tried carb refeeds? How did you do them, and what were your results? Leave a comment below and let us know.

(Related: How to Optimize Your Mealtimes)”


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how to get rid of stubborn fat for good

Martin Berkhan is one of the few recognized experts on intermittent fasting. he recommends the lean gains protocol. this where you fast for 16 hours and you feed for 8 hours.

he wrote an article in 2010 on how to target the stubborn fat using some IF strategies. The stubborn fat is usually the lower back or lower abdomen for most people.



here is a brief excerpt from the article

“Stubborn Fat Strategies

Here are a few strategies that you should consider implementing to target stubborn fat. Keep in mind that your diet needs to be in order first and foremost. You can’t throw this into the mix and expect results if your diet is sub par.

1. Intermittent fasting. For the reasons I mentioned earlier.

2. Increase your activity level in the fasted state. Add cardio or whatever else to get your energy expenditure up. A personal favorite of mine is lower intensity and longer duration activities like walking in the 12-16 hour time interval of the fast. Not only is this the “golden age” of subcutaneous fat oxidation, but lower intensity activities selectively use fatty acids to fuel the activity. There are other reasons I favor low intensity over high intensity activities (such as HIIT). They interfere minimally with your performance in the gym and can be done on a daily basis, which is not the case with HIIT.

3. Supplementation. While I have gotten lean without thermogenics and alpha-2 receptor antagonists, such as yohimbine, they can speed up the process.

For starters: Caffeine is a dirt cheap thermogenic that will ramp up catecholamine levels. During the fast add caffeine pills and dose depending on tolerance. If you’re not a regular coffee-drinker, you can get pretty wired off 200 mg. If you’re a habitual coffee-drinker (like me), it might take up to 600 mg to even get an effect. L-Tyrosine may work synergistically with caffeine so you may consider experimenting with that as well. Personally though, I have never gotten much out of it – though many people swear by it.

For more ambitious supplementation, add the alpha-2 antagonist yohimbine or a supplement containing yohimbine in addition to caffeine pills. Take the equivalent of 0.2 mg/kg body weight shortly before fasted cardio or during the fast. This works out to 16 mg yohimbine for an 80 kg/175 lbs male if you have pure yohimbine hcl.
Other commercial thermogenics, such as Meltdown, contain 3 mg yohimbine per capsule; so you’d have to take up to 5 capsules to reach similar levels. But proceed with caution:the product says, “Never exceed more than three total capsules daily or in a single dose.” Personally, I haven’t noticed anything out of the ordinary with such dosing (>3 capsules), but I need to throw in a disclaimer here lest someone screws himself over. It would be best to start low to assess tolerance. Meltdown contains quite a few other ingredients that might make the effects stronger and more unpredictable versus straight yohimbine hcl (i.e., 5 capsules of Meltdown might be more potent than 15 mg of Y-HCL in terms of stimulatory effect and perhaps side effects).

Important: Keep in mind that insulin negates the effects of yohimbine on alpha 2-receptor inhibition. Always take it in the fasted state and never between meals. Considering the half-life of yohimbine is very short (30 min), you can also experiment with more frequent dosing during the fast. For example, three dosages taken every second hour until your first meal. In that case I would probably not recommend starting with 0.2 mg/kg, since there will be a gradual buildup of the active compound. 0.15 mg/kg is a better starting point for multiple dosages in a relatively short time frame (every second hour).

An 80 kg male could use the following schedule.

7 AM: 12 mg yohimbine.

9 AM: 12 mg yohimbine.

9 AM-10 AM: 45 to 60 min walk.

11 AM: 12 mg yohimbine.

1 PM: Meal one.”

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Wednesday, 20 April 2016

benefits of the ketogenic diet

the keto diet has been shown to have a myriad of benefits, this is contrary to what the mainstream media states,

you wouldn’t believe there would be any benefits to increase your fat intake, but the diet proves that you can

here is a brief list of benefits

  • Freedom from hypoglycemia, food fixations and sugar cravings. This is by far the best benefit in my opinion. Having control over your eating habits is very empowering.
  • Lack of hunger: Ketone bodies dampen the appetite, and fat is very satisfying. You’ll notice at times, you may forget to eat. You may find this is the most amazing part, especially if you struggle with food addiction issues.
  • Lower blood pressure: Low carb diets are very effective at reducing blood pressure. If you are taking any blood pressure medications, be aware that you might start feeling dizzy from too much medication while on a ketogenic diet plan. You may be able to reduce your BP meds (talk to your doctor first).
  • Drop in Cholesterol: Cholesterol is made from excess glucose in the diet. As you eat less sugar creating foods, you do less damage to your arterial system and inflammation drops. Your cholesterol will drop as your body has less glucose from which to make it, and less need for repairing the damages of inflammatory chemicals.
  • Increase in HDL Cholesterol (the more saturated fat you eat, the higher it will go.) This is actually a good thing, because it improves the ratio of HDL/LDL. Higher HDL levels (above 39 mg/dL) indicate a healthier heart.
  • A drop in triglycerides: carbohydrate consumption is closely tied to triglyceride levels, and one of most well known ketogenic diet benefits. The less carbohydrate you eat, the lower your triglycerides readings will go. The ratio of triglycerides to HDL (expressed Triglyceride/HDL) is the best predictor of heart attack risk and is one of blood test results to which you should really pay attention. The closer this ratio is to 1:1, the healthier you are. See this paper.
  • Drop in fasting blood sugar and fasting insulin levels: less sugar coming in, less sugar driving up blood sugar and insulin levels.
  • Your levels of C Reactive Protein (CRP) and HbA1c proteins will decrease. These are both markers of inflammation and heart disease risk.
  • More energy. You’ll be amazed at how much energy you have. Any chronic fatigue symptoms should get better. If you are taking a statin (a cholesterol lowering drug) see my statins page on my other website. Statins compromise cellular mitochondria which results in fatigue and muscle pain.
  • Decrease in stiffness and joint pain. This is one of the best side effects of following a ketogenic diet plan. The diet eliminates grain based foods from your diet, and they, in my opinion are the biggest cause of chronic illness and pain, especially muscle stiffness and joint pain. As I often say, no grain, no pain.
  • Clearer thinking. The “fogginess” that accompanies a high carb diet will disappear. My theory on this is that the brain is over 60% fat by weight, and the more fat you eat, the better it can maintain itself and work to its full capacity. Others more scientifically inclined might talk about essential fatty acids and neurotransmitter function.
  • Changes in your sleep patterns and an improvement in sleep apnea symptoms. I believe that sleep apnea is tied to grain consumption, the heartburn it causes, and reactive hypoglycemia from a high carb diet. I used to have apnea, but once I cut grains out of my diet and permanently reduced my carb intake, I no longer have it, just as I no longer get heartburn or hypoglycemia. Another sleep benefit of eating less carbs is that those urges to take a late afternoon nap will go away. Not falling asleep at your desk every afternoon is one of the best ketogenic diet benefits.
  • Weight loss: sticking to a ketogenic diet plan can be very effective for normalizing your weight. However, if you have very high fasting insulin (and high insulin resistance) you may need to add a high intensity exercise program like Doug McGuff’s Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week. High intensity training has the effect of increasing the insulin sensitivity of your muscles, thereby decreasing your fasting insulin and help you lose weight.

While one of the most common ketogenic diet benefits is weight loss, it may not be as easy as it has been advertised for some. Most people who are very heavy have very broken metabolisms. However, they are also the people who are most likely to experience many of ketogenic diet benefits. I am one of those people. My story on how I got healthy, fixed my metabolism and lost weight will give you an idea of what might be involved.

  • Heartburn relief: if you suffer from GERD or other heartburn issues, the symptoms should lessen or disappear. Heartburn, I believe, is a direct result of eating grain based foods, sugar and for some people, nightshade vegetables such as tomatoes. I also believe it is tied to problems with sleep apnea, as described above in the sleep section.
  • Gum disease and tooth decay: sugar changes the pH of your mouth and contributes to tooth decay. Three months into a ketogenic diet, any gum disease you might have will decrease or disappear.
  • Digestion and gut health get better. You will see a decrease in stomach pain, bloating, gas etc.. These are all associated with grain and sugar consumption.
  • Mood stabilization. Ketone bodies have been shown to be beneficial in stabilizing neurotransmitters such as serotonin and dopamine which result in better mood control.”


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keto diet meal ideas

i often struggle with good ideas for meal or sometimes im not sure how keto my meals are.

my biggest problem is knowing weather i have enough fat in a meal or not. Since its easy to to recognize protein and carbs in every meal.

most blogs show complicated meals that aren’t simple to make. the always have a flurry of ingredients that would probably cost a pretty penny to maintain.

here is a typical meal from ruled.me


The Waffles

  • 1.5 oz. Cheddar Cheese
  • 2 large Eggs
  • 1 cup Cauliflower Crumbles (125g)
  • 1/4 tsp. Garlic Powder
  • 1/4 tsp. Onion Powder
  • 4 tbsp. Almond Flour
  • 3 tbsp. Parmesan Cheese
  • Salt and Pepper to Taste

The Topping

  • 4 oz. Ground Beef (70/30)
  • 4 slices Bacon, chopped
  • 4 tbsp. Sugar-free BBQ Sauce
  • 1.5 oz. Cheddar Cheese
  • Salt and Pepper to Taste

as you can see it looks very tasty and appealing but can you eat like this on a budget??

i am not sure here are some tips to save your pockets

1. Find your local farmer or shop at farmer’s market

I buy meat, eggs and sometimes raw dairy from my farmer rather than a supermarket. My farm is just a 10 minute drive from where I live, so it’s very convenient. Here are the main reasons why I almost never buy meat from a supermarket:

  • Quality. You know what the animals are fed and how they live.
  • Price. Buying form a farmer is more economical, especially when buying in bulk.
  • Ethical. I go to a farm I trust, where animals are treated well. Actually, my farmers know their animals by name. They even give you a tour any time you ask them.

2. Buy seasonal

If you get your vegetables and fruits from a farmer, they are always seasonal. If you buy your fruits and vegetables from a supermarket, you’ll never learn what is seasonal. The only indication will be their price. Crops are usually more expensive at the beginning of their season, as there are not as many available.

Globalisation enabled supermarkets to offer any foods any time of the year. It’s not rare to see fresh strawberries in February or pumpkin in June on most supermarket shelves. However, this convenience will cost you extra money. I rarely buy anything out of season – it’s too expensive and the produce often lacks quality.

Whatever you can, buy it in bulk! Just make sure you can fit it in your fridge or freezer.

What to buy in bulk? Any long-life products (almond flour, flaxseed, coconut flour, Erythritol, stevia, etc.) and meat (in the freezer). Sometimes, I buy seasonal vegetables and fruits and freeze them or make preserves. Now it’s pumpkin season, so I’m going to make loads of pumpkin puree and use it throughout the year to make delicious keto-friendly recipes. Never buy short-life products you cannot freeze in bulk. Here is a list of foods you should never freeze.

Oils, especially extra virgin olive oil and coconut oil can be quite pricey. Buy them in bulk! Almond, coconut and nut flours are also quite expensive. Buy them in bulk or make them yourself (read further if you want to know how).

4. Shop online, use loyalty schemes, coupons and special offers

shopping online will keep you from buying unhealthy foods or from buying more than you need. Every time I shop online, I get new coupons on foods I frequently purchase and even some additional sales (on cinema tickets, etc.). Wherever you live, find out about the offers at your local supermarket.”



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a brief introduction to the ketogenic diet

according to the  charlie foundation

“The ketogenic diet was designed in 1924 by Dr. Russell Wilder at the Mayo Clinic. Despite being highly effective in treating epilepsy, it fell out of fashion due to the surge in new anti-seizure medications in the 1940s. In 1994 Charlie Abraham’s family started The Charlie Foundation after his complete recovery from daily seizures despite trying all available anti-seizure medications and enduring a futile brain surgery. Charlie started the diet as a toddler and remained on it for 5 years. He is now a college student and remains seizure-free.

The diet is high in fat, supplies adequate protein and is low in carbohydrates. This combination changes the way energy is used in the body. Fat is converted in the liver into fatty acids and ketone bodies. Another effect of the diet is that it lowers glucose levels and improves insulin resistance. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the occurrence of epileptic seizures.”

according to ruled.me

” To start a keto diet, you will want to plan ahead. That definitely means having a viable diet plan ready and waiting. What you eat really depends how fast you want to get into a ketogenic state. The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis. Normally, anywhere between 20-30g of net carbs is recommended for every day dieting – but the lower you keep your glucose levels, the better the overall results will be. If you need ideas for food, there are plenty of keto recipes for you to choose from.

You might be asking, “What’s a net carb?” It’s simple really! The net carbs are your total dietary carbohydrates, minus the total fiber. Let’s say for example you want to eat some broccoli (1 cup) – seriously my favorite and most delicious vegetable out there.
  • There are a total of 6g carbohydrates in 1 cup.
  • There’s also 2g of fiber in 1 cup.
  • So, we take the 6g (total carbs) and subtract the 2g (dietary fiber).
  • This will give us our net carbs of 4g.
  • ketogenic-diet

Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.

You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (breads, pastas, cereals), starch (potatoes, beans, legumes) or fruit.

Dark green and leafy is always the best choice. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sautéed in olive oil. If you’re finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or peanut butter to curb your appetite.”

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Bulletproof workou

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Tuesday, 19 April 2016

A good fat loss habbit

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Bad breath while intermittent fasting

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bad breath while fasting

if there is one thing i hate about intermittent fasting, its the halitosis. I mean it really gets bad, i often mask it with lots of water.

i am really confused about how to reduce bad breath without breaking my fast. sweet and gum is full of sugar and might break my fast.

sometimes coffee helps but its more of a temporary fix. as i reasearch good ways to reduce this problem i found that some of the causes were

” Poor Oral Hygiene

The number one cause of bad breath is poor oral hygiene. If we do not maintain good oral health by brushing twice a day / flossing /using a mouth wash, we are less likely to wash away and reduce the number of these natural bacteria thus resulting in bad breath. Not removing and disturbing the bacteria in the mouth (plaque) will also lead to dental diseases such as periodontal disease (gum disease) which, along with bad breath, will cause other dental problems. Maintaining good oral health is discussed in further detail later in this article.

Dry Mouth

The intensity of bad breath however can differ depending on diet and dryness of the mouth etc. As a result of the mouth being drier whilst fasting (where drinking any form of liquid is impermissible), there is more of a potent smell.

During fasting bad breath seems to be worse. Why would this be? Saliva is the natural mouthwash we were born with. It contains antibacterial agents, and competes with bacteria for scarce resources such as iron. Saliva helps wash bacteria and food from the mouth, and the saliva layer helps the oral odours from escaping. Bad breath is worst when there is little or no saliva flow, for example during a long fast. This is because whilst we are fasting we abstain from all food and drink during day light hours thus lowering our salivary stimulary flow causing us to have a dry mouth. If the mouth is dry, dead cells and bacteria can build up on the tongue, gums and the insides of our cheeks. These cells then start to rot and give off an unpleasant smell thus intensifying our breath. As soon as one begins to eat and drink the Parotid salivary gland is stimulated and starts to salivate causing the dead cells and bacteria to be washed away reducing the unpleasant smell.
A dry mouth is also the reason why we have bad breath first thing in the morning compared to later in the day. Our salivary flow drastically decreases whilst we are sleeping causing dry mouth and thus leading to bad breath for the reasons explained above. This is worse in people who tend to sleep with their mouth open. It is therefore imperative to ensure we clean our mouths properly before going to bed to limit the number of bacteria in the mouth.

The examples of dry mouth above are all temporary e.g. whilst fasting or sleeping, however if you suffer from dry mouth persistently it is important you consult your GP or Dentist as there is usually an underlying problem. The medical term for persistent dry mouth is known as Xerostomia and has a number of causes ranging from side effects from medication, diabetes and post cancer treatments.

Other causes of Bad breath[6][7]

Smoking – can cause bad breath directly and indirectly. The most immediate and direct way that cigarettes cause bad breath is by leaving smoke particles in the throat and lungs. This effect is typical of nearly any tobacco product that involves inhaling smoke or rolling it around in the mouth. The smell of a freshly smoked cigarette can linger in the lungs for hours, hence the stale scent associated with smoker’s breath.

However, this is just the beginning. The chemicals in tobacco smoke can remain in the mouth, leading to a host of secondary indirect causes of bad breath such as causing dry mouth. Smokers are more likely to suffer from gum disease and other dental problems which cause bad breath. Smokers tend to have a reduced salivary flow rate causing dry mouth and are more prone to gum disease as a result of a reduced immune response causing bad breath as a secondary symptom.

During Ramaḍān, Muslims who are smokers abstain from smoking cigarettes during fasting hours (daylight) which otherwise in other months they would find difficult to do. However most tend to smoke after the fast is broken which will contribute to worsening their breath. This is why Muslims should use the month of Ramaḍān to help them quit smoking and thus vastly improve their health and lower their risks of all the harmful diseases associated with smoking. Smokers should consult their GPs, Dentists or pharmacists who can provide information on smoking cessation – helping you to quit the habit of smoking once and for all!

Food and drink – certain foods, such as onions, garlic and some spices may cause the breath to smell after consuming them. Bad breath from garlic is not caused mainly from the bacteria, but from the garlic itself – many people would argue that garlic breath is not unpleasant, and therefore not an example of halitosis. The bacteria in our mouths tend to give off higher volumes of smelly gases when they decompose proteins, such as meat or fish. If bits of meat get stuck between your teeth and you do nott clean them properly, your risk of having bad breath is significantly increased.

Medications – any medication that causes a dry mouth or nose is more likely to cause bad breath, examples include antihistamines and drugs for treating systemic diseases such as Hypertension (high blood pressure) and Diabetes. Patients who are on a cocktail of medication treating systemic diseases should speak to their GP before commencing Ramaḍān to ensure their fast will not affect the efficacy and use of their medication.

Poor denture hygiene – people who use dentures and don’t clean them regularly have a higher risk of bad breath. If the dentures do not fit properly food is more likely to get stuck. Patients should ensure they clean their dentures on a daily basis using a brush and water or denture cleaning tablets.

Illnesses, conditions and situations – experts say that about one tenth of all cases of halitosis are caused by an illness or medical condition. Examples include: Diabetes, GORD (gastro oesophageal reflux disease) and renal disease. Patients who are fasting and suffer from such diseases should consult their GP first.”


the best ways to reduce bad breath were

Maintaining good oral hygiene

The things that we can do to reduce bad breath both during Ramaḍān and throughout the year should now be obvious and the reasoning should be easier to understand. We have established that the main cause of bad breath is poor oral hygiene. Therefore the main treatment for bad breath is to ensure we maintain good oral hygiene cleansing the mouth of bacteria and food remnants. Below are the current recommended evidence based guidelines in maintaining good oral hygiene as set out by the department of health toolkit “Delivering better oral health 2014”[8]

  • – Brushing using a fluoride (1350ppm) toothpaste should occur twice daily as a minimum – clean teeth last thing at night before bed and at least one other time each day
  • – Brushing should last for two minutes ensuring you brush all tooth surfaces including gum margins
  • – Patients who are not correctly brushing their teeth with a manual toothbrush should try to switch to an electric tooth brush where studies have shown electric toothbrushes can significantly improve their cleaning. (Discuss your brushing technique with your dentist before moving to an electric toothbrush).

Alongside brushing your teeth, studies have also shown using floss, interdental TePe brushes, tongue cleaners and anti-bacterial mouthwashes can disturb the plaque in your mouth and remove food remnants thus reducing bad breath.

During fasting, Muslims can brush their teeth with toothpaste as long as they do not intentionally ingest the toothpaste. It is also possible to use mouthwash as long as the mouthwash is not ingested. Brushing twice a day with the correct use of a mouthwash during Ramaḍān and throughout the year should significantly reduce bad breath from occurring.

Recommended mouth wash specifically for bad breath?

Studies have shown a mouthwash called CB12 has significantly reduced bad breath in patients.

The active ingredients in CB12 are zinc acetate and chlorhexidine (anti-bacterial). Zinc acetate is used to neutralise and prevent production of the VCSs (foul odour gases) from exhaled air. Small amounts of chlorhexidine are used to break down the sulphur gas molecules by interacting on their bond strength.[9]

Tongue Cleaning

Gently cleaning the tongue twice daily is another effective way to keep bad breath in control; that can be achieved using a tongue scraper or a separate tongue toothbrush to wipe off the bacterial biofilm, debris, and mucus. Ask your dentist to recommend a scraper for your tongue.[10] Brushing a small amount of saltwater onto the tongue surface will further inhibit bacterial action. Eating a healthy breakfast with rough foods helps clean the very back of the tongue too.[11]

Overcoming dry mouth during fasting – To minimise the effects of having a dry mouth during fasting which, as discussed earlier, can intensify bad breath, a person fasting must ensure they ;

  • – Drink plenty of water out of the hours of fasting, drinking small sips but in regular frequency.
  • – They can rinse out their mouth with water (as long as no water is swallowed intentionally), most Muslims will perform this act three times each time they perform wudu (ablution) before offering obligatory prayers.
  • – Use Miswāk to stimulate salivary flow.
  • – Speak to their GP /Pharmacist to check if any of their medication is causing dry mouth.”

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optimal workout while fasting

excercising on an empty stomach might sound like a had task but really isnt that bad.

Most of the intermittent fasting experts reccomend that a good workout while in a fasted state will help you to catapult your results.

on the daily burn recommends

1. Keep cardio low-intensity if you’ve been fasting.
A good gauge of intensity is your breathing: You should be able to carry on a conversation relatively easily if you’re exercising mid-fast. “If you are going out for a light jog or stint on the elliptical, you probably aren’t going to have an issue,” says White. But it’s important to listen to your body, and stop exercising, if you feel light-headed or dizzy. If you push your exercise intensity or duration too high, your workout will become a struggle.

2. Go high-intensity only after you’ve eaten.
Intermittent fasting programs like LeanGains have strict rules about scheduling meals around workouts to maximize fat loss while still staying fueled. In general, the closer you schedule any moderate to intense sessions to your last meal, the better. That way you’ll still have some glycogen (aka leftover carbs) available to fuel your workout, and you’ll reduce your risk of low blood sugar levels, he says. Try to follow high-intensity workouts with a carb-rich snack, since your glycogen-tapped muscles will be hungry for more.

3. “Feast” on high-protein meals.
If you’re looking to build serious muscle, you’ll need to eat — both before and after lifting. While a pre-workout snack can help you fuel, regular protein consumption is vital to muscle synthesis both throughout the day and right after your strength workout, when your muscles are craving amino acids to repair themselves and grow, Pritchett says. To maximize muscle growth, the Academy of Nutrition and Dietetics recommends consuming 20 to 30 grams of high-quality protein every four hours while you are awake, including after training. On an IF plan, timing is key: Schedule your strength training workouts so that they’re sandwiched between two meals, or at least two snacks. And make sure to use your “feast” meals to meet your protein needs.

4. Remember: Snacks are your friend.
Some IF plans allow dieters to eat both snacks and meals during their feast periods — so take advantage of that flexibility. A meal or snack consumed three to four hours before your workout (or one to two hours before, if you’re prone to low blood sugar) will help ensure you have the energy to power through those reps. Aim for a meal that combines fast-acting carbohydrates with a blood sugar-stabilizing protein (like toast topped with peanut butter and banana slices). Within two hours of your last rep, chow down on a post-workout snack containing about 20 grams of protein and 20 grams of carbohydrates to promote muscle growth and help replete your glycogen stores so you stay energized, White says.


i do 30 minutes of cardio on a steep incline every weekday.



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Foods That Can Be Safely Consumed During Fasting

according to Mercola

So is it ok to eat whey protein during fasting? What other foods could be safely consumed during the fast? How often can you eat these foods and how much?

In the Warrior Diet Book, I introduced the concept of “undereating” as a viable alternative to water fasting. Undereating means minimizing your food intake to small servings of specific foods, which you’re allowed to consume in a certain frequency during your fast. If done properly, undereating can yield the same benefits of fasting and even more. Let me explain.

Most foods negate the effects of fasting, but there are some exceptions. Some foods can be safely eaten without compromising your fast. These include fast assimilating nutrient-dense foods such as quality whey protein, green vegetables and berries. But you need to know how much you’re allowed to consume and how often.

What makes these foods complimentary to fasting are the following properties:

  • They’re rich in antioxidant and anti-inflammatory nutrients
  • They target the same genes as fasting
  • They induce similar effects to those you get from fasting


Having small servings of whey protein, green vegetables or berries during your fast isn’t just ok, it may actually increase the benefits you get from fasting.

Being fast assimilating, these foods nourish your body without taxing your digestion, as they enhance the anti-inflammatory and metabolic modulating effects of your fasting. They also increase your body’s antioxidant defenses against reactive oxygen species (ROS) which tend to accumulate in your body during fasting and exercise as byproducts of fat breakdown and detox. ROS are unstable and highly reactive molecules which search, bind to, and destroy cellular lipids, proteins and DNA. The above foods help protect your body from that oxidative damage.

Most importantly, non-denatured whey protein, green vegetables and berries contain nutrients (antioxidant polyphenols, flavons, resveratrol, cyanidins, indoles, in plants; leucine, calcium and immune factors in whey) that target the same genes and pathways as fasting and exercise. Most notable among these are the SIRT-1 gene (the longevity gene) and the transcriptional co-activator PGC-1α, known to counteract oxidative stress and inflammatory pathways associated with declined health and increased mortality. SIRT-1 and PGC-1α increase mitochondrial biogenesis and thereby prevent the typical decline in mitochondrial function (and decreased cellular energy) associated with aging and disease.

his main points of the article were

  • The one meal per day is the only regimen that can maximize the benefits of your IF on a daily basis.
  • Eat your main meal at night to accommodate your circadian clock.
  • Whey protein, berries and greens compliment your fast if you know how much to consume and how often.
  • If you exercise during the day, have a recovery meal after your workout consisting of whey protein with no sugar added.
  • If you’re engaged in super intense training, have a pre-workout meal consisting of whey protein and berries.
  • If you’re engaged in prolonged intense training, have a bowl of oatmeal with your whey protein about an hour before your workout.



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introduction to the paelo diet

there are few recognized experts in the paleo industry. Among them is Robb Wolf who preaches the message of eating healthy and living right.

according to him
“The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.”



” Building A Healthy Paleo Diet

Lean proteins

Lean proteins support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals.

Fruits and Vegetables

Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.


Healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat

Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline.

Saturated fat has been demonized by our health authorities and media. What is the basis for this position on Saturated fat? Are current recommendations for VERY low saturated fat intake justified? How much saturated fat (and what types), if any should one eat? Without a historical and scientific perspective these questions can be nearly impossible to answer. In this paper Prof. Cordain looks at the amounts and types of saturated fats found in the ancestral diet: Saturated fat consumption in ancestral human diets: implications for contemporary intakes.

One of the greatest deviations away from our ancestral diet is the amounts and types of fat found in modern grain feed animals vs. the amounts and types of fats found in grass fed or wild meat, fowl and fish. What we observe is wild meat is remarkably lean, and has relatively low amounts of saturated fats, while supplying significant amounts of beneficial omega-3 fats such as EPA and DHA. In this paper Prof. Cordain and his team analyze the complete fatty acid profile from several species of wild deer and elk. The take home message is that free range meat is far healthier than conventional meat: Fatty acid analysis of wild ruminant tissues: Evolutionary implications for reducing diet-related chronic disease.

in brief he has list of foods to eat and to avoid. this list follows

what you allowed to eat on the paleo diet: fruits,vegetables,lean meats,seafood,nuts, seeds and healthy fats

what you should avoid on the paelo diet: dairy,grain,processed food,sugars,legumes,starches and alcohol.

this is meant to be a brief introduction to this diet.i try to mix betwwen this diet and the ketogenic diet to get the best results since each person is different.

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How I feel after bulletproof coffee in the morning

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Monday, 18 April 2016

how i make bulletproof coffee

i am a big fan of bulletproof coffee, but i dont have all the ingredients dave asprey recommends, hence i have made a plans in terms of the ingredients and have managed to keep the costs of making the coffee low.

according to dave asprey on bulletproofexec

” Ingredients for Bulletproof Coffee

  • At least 1-2tbs unsalted grass-fed butter.
  • 1-2tbs of Brain Octane™ or XCT oil™ (these are 18x and 6x stronger than coconut oil, with no flavor. They are NOT generic MCT oil, which is about 1.6x stronger than coconut oil)
  • 1-2 cups (~250-500ml) of hot coffee brewed with low-toxin beans (like Bulletproof Upgraded Coffee) using a metal filter (like french press or gold filter drip).

5 Steps To Make Bulletproof Coffee

#1 Make Coffee:

Brew coffee as you normally would.  Make sure it’s the right kind of coffee.  If you haven’t purchased Bulletproof Upgraded Coffee beans, read this post to find the best coffee in your area. Use a metal filter if possible.

#2 Pre-heat blender:

Boil extra water and pour it into a blender while your coffee brews to pre-heat the blender.

#3 Froth:

Dump out the hot water from the now pre-heated  blender and add the brewed coffee, butter, and Brain Octane™ oil.  Blend  until there is a thick layer of foam on top like a latte. The stronger the blender, the better. A spoon won’t work.

#4 Optional:

Add cinnamon, vanilla, dark chocolate,  or a sweetener like Stevia, erythritol, or xylitol (this is technically a sacrilege if you use awesome beans, but some people love their mocha…)

#5 Enjoy:

Put on a satisfied look and enjoy the high performance buzz from your creamy mug of Bulletproof Coffee as you watch your chubby, tired coworkers eat low-fat yogurt and twigs for breakfast.  It’s almost unfair.

Oh, and what’s the catch?  You will have no excuse for not getting things done now that you’re powered by Bulletproof Coffee. ”

here is my remix edition

for the coffee use jacobs coffee which is not that expensive


for the grass fed butter i use the woolworths unsalted butter


i use the lifematrix mct oil


and i use a juicer to blend it all together


thats it. i normally drink about two cups in a day. Since i drink it everyday i think this is fine.

This is the most optimal and cost effective way i’v found to make bulletproof coffee in South Africa. if you guys have found another way comment below. cheers


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If update

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Im still gaining weight on intermittent fasting?

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Six normal adult men were put is a study where they were examined during a 5 day fast and during a feeding day. They were thoroughly observed on the first and last day of the 5 day fast. The main aim of these study was to determine how intermittent fasting affects the growth hormone (GH). The results were c onclusive

Rats have show in studies that they release GH every 3-4 hours which is consistant with the ultradian pattern, unfortunately humankind has shown inconsistent and erratic  release of the growth hormone.

One reason for this varying release of the growth hormone is because of the type of food we eat as this has an effect on GH secretion. In particular “glucose and fatty acids suppress GH release while certain amino acids stimulate secretion”

Fasting counteracts this by lowering somatomedin C levels and removing the feedback inhibition of GH release.” This open-loop system would be predicted to elevate basal GH concentrations and allow identification of spontaneous pulsatility with greater accuracy.”


The methods used in this study




Six normal healthy male volunteers (ages 21-36 yr) of normal body weight (BMI 21.8-28.0 kg/m2) were studied. Each subject gave written informed consent, approved by the Human Investigation Committee of the University of Virginia School of Medicine. All subjects had normal sleep habits, had not taken any transmeridian fights within the previous 4 week, and were not taking any medication.


Study design


Each subject was studied on three occasions during which blood samples

were obtained every 20 min over a 24-h period. These studies were

undertaken during (a) a control fed day, in which three meals were

served at 0900, 1300, and 1800 hours, and on (b) the first and (c) fifth

days of a 5-d fast in which only water, potassium chloride (20 meq/d),

and vitamin supplements (I multivitamin capsule/d) were given. In

three subjects, the control fed study was performed before the two

fasted studies, while in the remaining three, the control study was

undertaken last. A period of 2 wk separated the fed and the fasted

studies. The subjects were admitted to the Clinical Research Center at

0700 hours and a cannula with a heparin lock was inserted into a

forearm vein. A 1-h period was allowed before commencement of the

studies at 0800 hours. Subjects were encouraged to ambulate on study

days and daytime naps were prohibited. Sleeping was permitted after

2200 hours and the period of sleep recorded by the ward staff. An

intravenous bolus dose of I jAg/kg GHRH-40 was administered at the

end of each of the three 24-h studies, and blood sampling continued at

the same frequency for a further 3 h. Blood samples for glucose, free

fatty acids, ,B-hydroxybutyrate, acetoacetate, somatomedin C (SmC),

and blood biochemistries were obtained during the 5-d fast. Subjects

were also weighed daily and a urine analysis performed daily for urinary




Samples from each individual’s three studies (n = 72 + 9 for each

study) were run in triplicate in the same assay. GH was measured using

the Nichols Institute (San Juan Capistrano, CA) hGH immunoradiometric

assay which was modified to enhance the limit of sensitivity to

0.2 ng/ml. The intraassay coefficients of variation were 6.3, 6.4, and

3.9% at 4, 7.3, and 19.8 ng/ml, respectively. The interassay coefficients

of variation were < 9.2% at the above levels. Blood glucose was measured

using the glucose oxidase method and a glucose analyzer (Beckman

Instruments, Fullerton, CA) (15). SmC, unesterified fatty acids,

acetoacetate, and ,#-hydroxbutyrate concentrations were measured

using methods as previously described (16, 17) and as adapted from

reference 18.”



in conclusion the growth hormone is affected by fasting, but the fasting doesnt have to be for 5 days for it to be effective. the effect can take place in as little as 12 -24 hours

the research can be accessed here http://ift.tt/IOvvsH