Like all advice we provide, nutrition especially is subjective to everyone’s individual biochemistry. That being said, the following is a routine we have followed, and some ideas and suggestions throughout the day that you can try to live a better focused first day.
We start the day with a shot of apple cider vinegar quickly followed with a few pinches of Real Salt.
We generally follow a modified ketogenic diet so our first meal of the day is just coffee. We are fans of how Bulletproof’s coffee taste, but you can use any bean you prefer. We do a special keto coffee here using the following ingredients. Keep in mind generally its 1-2 tbsp of each oil, but we suggest you start light and adjust based on taste and how you feel.
Coffee beans – grind them fine and do a scoop.
Brain Octane – a refined MCT oil with a high concentration of C8 MCT oil. (More here if your curious https://blog.bulletproof.com/the-definitive-guide-to-mcts/)
Collagen Protein Powder – this is the brand we currently like for quality and price
MCT Oil Powder by Quest – add a scoop or so to the coffee to give it a richer extra creaminess.
Blend it all together for about 10 seconds and you are set. In the afternoon we have an iced coffee we prep the night before. You can use something easy like a cold brew coffee infuser with or without the glass jar. Then we blend the MCT powder with brain octane.
One of the easiest and favorite biohack we use is to take L-Theanine with our caffeine. It increases and extends the effectiveness of the coffee and we find it to be a perfect complement to the keto coffee.
We are a big fan of Jarrow for its quality and consistency for most supplements.
Another supplement we have found of immense value is L-Cartinene and Acetyl L-Carnitine. Basically, they help in the conversion of the fats into usable energy by the body. Generally, we take about 1g with each cup of coffee, and we like to do both of these separately with the different coffee, 1g each.
Jarrow Formulas L-Carnitine, Supports Enery, Cardiovascular Health, 500 mg
Jarrow Formulas Acetyl L-Carnitine 500 mg
While we eat a ton of veggies, we got turned onto both the benefits of 5g of creatine a day for cognitive benefits, but also this green superfood. So we start the day, before coffee with these.
Pure Encapsulations – Creatine Powder
Amazing Grass Green Superfood Antioxidant Organic Powder with Wheat Grass and Greens, Flavor: Sweet Berry
The latest research also is showing that both magnesium and potassium are super beneficial to start the day with as they affect many enzymatic processes in the body, and most people are deficient. More importantly, if you are on a ketogenic or modified ketogenic diet you need to kick up your salt, magnesium, and potassium, as you need more than usual. We do about 250mg of magnesium and 200mg of potassium.
We are currently using and enjoying the PreFungal blend.
Host Defense – MyCommunity Capsules, Multi Mushroom Support for Immune Response
Around 12-1 in the afternoon make a second coffee. This is after lunch which is usually comprised of eggs and veggies.
If we are hungry after the coffee we will often have a bulletproof bar (http://www.bulletproof.com/vanilla-shortbread-collagen-protein-bar-12-pack). Or you can find and try at whole foods or other natural grocery stores. We have been known to add a big slice of butter to it.
Preworkout 30 min, we take 1g of L-Arginine it helps pump the blood and improve cardiovascular activities.
Post workout we take 3-5 pills of each of these. L-Glutamine greatly helps with recovery from workouts and you can safely take 10s of grams of it. You’ll need to figure out your personal sweet spot.
These are our go-to sources for Omegas and DHAs.
Nordic Naturals ProEPA Xtra Diet Supplements, 120 Count, Lemon
Spirulina Chlorella 30 pieces at a time, but build up as it detoxes you and can give a headache
You can take enzymes from time to time, especially when we eat out.
This one before meals
NOW Super Enzymes,180 Tablets
This after meals as needed
If you eat something bad, this is great
We take a second dose of magnesium and L-Lysine for both repair and better sleep. We take one of the magnesium mix and 2 L-Lysine. Again experiment and see what works best for you.
A few other fun supplements we use from time to time for energy and boost
Jarrow Formulas Ubiquinol Plus Pyrroloquinoline Quinone
Life Extension NAD+ Cell Regenerator Nicotinamide Riboside Capsules, 30 Count
Bulletproof Ketoprime (a quick booster)
Bulletproof Nueromaster ( a morning booster for the day). This one goes well with the L-Theanine!