It’s impossible to scroll through your social feed without hearing someone tout the benefits of a keto diet. But if you really want to kick it up a notch and boost those fat-burning results, you might want to consider adding intermittent fasting to your low-carb regimen.

Tons of celebs are jumping on the intermittent fasting keto bandwagon, and for good reason. The two work hand in hand to accelerate weight loss, not to mention stimulate lots of other performance-boosting benefits. Fasting is an extraordinary tool for improving your biology. It’s free. It’s universally accessible. It’s adaptable. It’s the reason it’s always been a major part of the Bulletproof Diet.
Read on to find out why keto and intermittent fasting (IF) are the hottest power couple in Hollywood right now, why Bulletproof promotes them both, and how you can make the combined eating style work for you.

It’s astounding how much benefit you can get just from skipping a couple of meals. Intermittent fasting does all kinds of good for your body. Here are seven of its benefits:


Eating all your meals in an 8-hour window (say, eating between noon and 8PM, and fasting the other 16 hours a day) causes significant weight loss without counting calories.[1] While this type of intermittent fasting causes weight loss no matter what people eat, research shows that people who do it in a healthy manner lose twice as much weight (7% vs. 3% of their body weight) as those who fast while still eating junk. So it’s still important to follow a high-performance diet like the Bulletproof Diet while you fast.


Worried about losing muscle if you fast? Maybe this will put your concerns to rest: a single 24-hour fast increased human growth hormone (HGH) by 2000% in men and 1300% in women. HGH plays an integral role in building muscle. Boosting your levels this high will have huge effect on your physique. Research shows that higher levels of HGH leads to lower levels of body fat, higher lean body mass and improved bone mass.


HGH also drives muscle protein synthesis, which speeds up repair and helps you recover faster from a hard workout or an injury.


HGH lowers naturally as you age. But when subjects were given HGH supplements, not only did lose fat and build muscle, their skin thickness improved — making it stronger and more resilient to sagging and wrinkles.


Fasting ramps up your stem cell production. Stem cells are like biological playdough — your body turns them into any kind of cell it needs and uses them to replace old or damaged cells, keeping you younger on a cellular level. Stem cells are great for your skin, joints, old injuries, chronic pain, and more. You can try stem cell therapy…or you can just fast.


Fasting helps you build a better brain, too. Intermittent fasting increases a protein in your brain called BDNF that researchers have nicknamed “Miracle-Gro for your brain.” BDNF improves learning and memory and can help you forge stronger neural pathways, making your brain run faster and more efficiently, which is especially important as you age.


Autophagy is spring cleaning for your cells. It’s Latin for “self-eating,” which is spot-on: when autophagy turns on, your cells sift through their internal parts, get rid of anything that’s damaged or old, and install shiny new versions. Autophagy is like a tune-up for your car: afterward everything runs more smoothly. It reduces inflammation and even boosts longevity. Intermittent fasting triggers, to quote researchers, “profound” autophagy, especially in your brain.


Intermittent fasting decreases oxidative stress and body-wide inflammation markers. Inflammation is one of the biggest drivers of poor performance, aging and disease. Keeping inflammation low will increase your longevity and help your body run better.

Intermittent fasting is like a broad-spectrum upgrade for your body. The fact that your biology responds to fasting by getting stronger makes sense from an evolutionary standpoint: it’s precisely when you’re short on food that you need to be running at your best, to increase your chances of finding something to eat in order to survive.


There’s one major drawback to intermittent fasting: You can get unstable blood sugar, if you’re eating a lot of carbs.

If you try intermittent fasting with a higher-carb diet, your blood sugar will rise and fall meaningfully throughout the day. It’ll be higher after you feast, then will gradually decline as you get deeper into your fast. Unstable blood sugar brings additional challenges to fasting:

You’ll run out of energy. When you don’t have anything in your system for several hours, your blood sugar will eventually drop below baseline. If you’ve ever had a blood sugar crash, you know how this state feels. Sleepiness, trouble focusing, light headedness, intense cravings, and the occasional mood swing typically accompany low blood sugar. Your cells run low on fuel and they start demanding that you give them more carbs.

You’ll spike your blood sugar when you eat. If you’re fasting on a high-carb diet and you’ve powered through the cravings and lack of energy from low blood sugar, there’s a good chance you’ll eat a ton of carbs when you feast. You want to eat big meals when you fast to make sure you’re getting enough calories, but all those excess carbs in one go will spike your blood sugar in the opposite direction, from low to high. High blood sugar causes fatigue and lack of focus. That raging hunger will also cause you to binge unnecessarily, and whatever carbs you don’t use will get stored as fat.

If your blood sugar is yo-yoing throughout the day, you’re never going to feel stable, dependable energy, which makes fasting quite difficult. This is where a ketogenic diet comes in.


On a keto diet, you stop eating carbs and replace them with plenty of fat. After a few days of eating very few carbs, your body becomes efficient at burning fat for fuel. You walk around in fat-burning mode all day, enjoying a few benefits unique to keto.

* No cravings. Fat doesn’t spike your blood sugar levels. In fact, a keto diet is so effective at stabilizing blood sugar that it got type II diabetics off their medication entirely, according to a recent study.[15] If you pair a keto diet with fasting, your blood sugar will stay stable and low (but not too low) all day. Say goodbye to the cravings, fatigue, and mood swings that make high-carb fasting so difficult.
* Hunger suppression. A ketogenic diet suppresses hunger, too. On a keto diet, your liver turns fat into little bundles of energy called ketones, which it then sends through your bloodstream for your cells to use as fuel. Ketones suppress ghrelin, your body’s main hunger hormone.[17] High ghrelin makes you hungry. On keto, your ghrelin stays low, even when you don’t have food in your system. In other words, you can go longer without eating and you won’t get hungry. Fasting becomes significantly easier on keto so you can fast for longer windows to reap all the benefits.
* Fat loss. Keto and intermittent fasting are a one-two punch for losing weight. Fasting and keto both spontaneously increase fat loss, even when people don’t intentionally restrict their calories. When you pair intermittent fasting and keto together, you become a fat-burning machine. The weight comes off quickly, and because keto also suppresses ghrelin, you don’t get nearly as much of the hunger and feelings of deprivation that usually accompany weight loss.

Fasting is an extraordinary tool for high performance. There are a bunch of different ways to do keto intermittent fasting:

* 16-hour fast (aka 16:8): The most popular type of intermittent fast, the 16-hour fast encourages you to eat all of your meals in an 8-hour window, such as noon to 8pm. To activate the full benefits of intermittent fasting, try an 18-hour fast, once you’ve adapted to 16 hours. This would mean eating between noon and 6pm or between 2pm and 8pm. Simply avoid eating after dinner, and skip breakfast in the morning. Limit carbs to dinner.
* One meal a day (OMAD). Eat one big meal day, whenever feels best, and then fast the rest of the day.
* Weekly 24-hour fast. Take one day a week, preferably on the weekend, and skip food entirely.
* Alternate-day fasting. Go back and forth between feasting days and fasting days. Eat like a king or queen one day, then eat nothing the next. This will probably be the most challenging fasting option for most people. If you try it, make sure you’re eating a ton on your feast days, otherwise you’ll fall into a major calorie deficit and you’ll likely feel miserable.

Most folks do well with daily 18-hour fasts, but the other choices may work better for you. Experiment and see how you feel.

Intermittent fasting and keto are the perfect pair. If you want to make both of them even easier, try Bulletproof Intermittent Fasting, which incorporates Bulletproof Coffee into your fast for increased mental clarity and even less hunger.

Try combining keto and intermittent fasting and see how you feel.

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By Bulletproof

Garlic and herb butter filet Mignon

Filet Mignon, translated from French as ‘cute fillet’ or ‘dainty fillet’,  is often referred to as tenderloin steak. It has a very mild beef aroma and mild beef flavor when compared to other steaks and needs additional steps to make it more flavorful. Some chefs call filet mignon overrated, but most of us love it. When cooked right it’s very tender, flavorful and tasty. Filet mignon can be cooked many different ways, but pan-searing it first in some oil and butter, then finishing in the oven is by far one of the best ways to cook it. A friend of mine who works at a local steakhouse shared this method and the recipe with me. I was skeptical at first, but once I tried it I knew I would never cook my filet mignon any other way. Filet mignon, being a very lean cut, is quite flavorless. To compensate, you must use butter and herbs. You pan-sear the meat with butter and oil over high heat, to give it a beautiful, intensely flavored crust. Then immediately transfer the pan into a preheated oven to complete the cooking which will result in a buttery-tender, perfectly cooked steak. This is it. This technique is simple and very effective. To  cook a perfect tenderloin steak you need to start with good meat, I think that goes without saying. Use the highest grade meat you can buy. Butter or not, good marbling will make filet mignon more tender and taste better. Beef tenderloin is a very tender cut, but you can tenderize it even further. This is not a required step, but I always do it and swear by it, and so does Meathead Goldwyn. About two hours and up to three days in advance, liberally salt both sides of each steak and put back in the fridge. Let the salt melt and be pulled back into the meat. Salt tenderizes and amps up the flavor. Another trick the pros have for making a perfect filet mignon is to serve it with a pan sauce, Bearnaise sauce or herb butter. The sauces take additional time and effort to prepare but that can be totally worth it. If you are like me and want things to be super simple, make some herb butter which takes about 5 minutes. My favorite combination to complement tenderloin steak is fresh garlic, rosemary, parsley and oregano. These herbs add complexity and a balanced flavor to the steak. To ensure even cooking, flip the steaks right before putting them into the oven, and then again halfway during oven baking. This will also help the steaks cook faster. Oven and pan heat is unidirectional, resulting in bottom side cooking faster then the top one. Flipping helps even things out. There are several ways to tell when the steak reached the desired doneness. I use the one and only method that works best for me – a BBQ thermometer. This little gadget makes things so simple and fool-proof that I use it practically daily, both for grilling and for oven cooking. Ingredients * 4 filet mignon steaks(tenderloin steaks should be 2-inch thick) * 2 Tbsp good quality olive oil * 2 Tbsp unsalted butter * Kosher salt (to taste) * Black pepper (coarsely ground, to taste) For the compound butter: * 8 Tbsp butter (1 stick, unsalted) * 1 Tbsp fresh rosemary (finely chopped) * fresh parsley (finely chopped) * fresh oregano (finely chopped) * 2 cloves garlic (blanched for 1 minute in hot water, then minced or pressed) * Instructions * Preheat oven to 410F.
 * To make the compound butter, take the butter out of the fridge and let it sit at room temperature while preparing herbs and garlic. In the meantime, rinse rosemary, parsley and oregano, chop and set aside. 

Blanche garlic, if needed, by bringing 1 cup of water to a boil in a small saucepan, taking the water off the heat and letting the garlic blanch in hot water for 1 minute, then cooling in cold water. If the butter is too hard, microwave for 10 seconds or pound by a pasta roller. 

 Add the chopped herbs and minced garlic, and mix in until evenly distributed. Shape into a log and refrigerate until ready to use. Remove the butter from the fridge 10 minutes prior to using. Remove filet mignon steaks from the fridge about 45-60 minutes before cooking and let come up to room temperature. Liberally season with salt and pepper on both sides just before searing. * Heat the olive oil and the butter in a large (12") cast iron pan over high heat. When the butter starts smoking and turns dark brown in color, place the filets in the pan and sear undisturbed for about 2 minutes. Flip and sear for another 2 minutes. Flip the steaks again and immediately transfer the pan into the preheated oven.

 * Bake to desired doneness: rare - 120F-125F, medium rare - 130F-135F, medium - 140F-145F, medium well - 150F-155F and well done - 160F-165F.
 * Remove the filets from the skillet and place on a platter. Cover with foil and let the steaks rest for 3 minutes. Top with a slice of compound butter and serve immediately. * * * Calories: 785kcal | Carbohydrates: 0g | Protein: 31g | Fat: 72g | Saturated Fat: 34g | Cholesterol: 195mg | Sodium: 287mg | Potassium: 516mg | Sugar: 0g | Vitamin A: 885IU | Vitamin C: 0.5mg | Calcium: 21mg | Iron: 4mg


Perfect Ribs

Keep the meals supper lean but super yummy

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