Nutrition & Diet Protocols

Master evidence-based nutrition strategies from leading biohackers to optimize health, performance, and longevity. These protocols focus on nutrient density, metabolic health, and sustainable practices.

Bulletproof Diet Protocol

Dave Asprey's Bulletproof Approach

Core Principles:

• High-quality fats: 50-70% of calories
• Moderate protein: 20-25% of calories
• Strategic carbs: 5-30% of calories (timing matters)
• Eliminate toxins: Focus on food quality
• Optimize timing: When you eat affects how you feel

The Bulletproof Food Spectrum

Green Zone Foods (Eat Freely):

Proteins:

• Grass-fed beef and lamb
• Wild-caught fish (salmon, sardines, anchovies)
• Pastured eggs and poultry
• Collagen and bone broth

Fats:

• Grass-fed butter and ghee
• MCT oil and coconut oil
• Avocado and avocado oil
• Extra virgin olive oil

Vegetables:

• Cruciferous vegetables (broccoli, cauliflower)
• Leafy greens (spinach, kale, arugula)
• Colorful vegetables (bell peppers, carrots)
• Low-sugar fruits (berries, avocado)

Yellow Zone Foods (Eat in Moderation):

Proteins:

• Conventional meat and poultry
• Farmed fish
• Plant proteins (hemp, pea)

Carbohydrates:

• White rice (post-workout)
• Sweet potatoes
• Squash and root vegetables

Red Zone Foods (Avoid):

Inflammatory Foods:

• Processed vegetable oils
• Sugar and artificial sweeteners
• Gluten-containing grains
• Conventional dairy
• Processed foods

Daily Bulletproof Protocol

# Bulletproof Coffee
- High-quality coffee (mold-free)
- 1-2 tbsp grass-fed butter
- 1-2 tbsp MCT oil
- Blend for 30 seconds

Calories: ~230-460
Benefits: Sustained energy, appetite suppression

Bulletproof Intermittent Fasting

16:8 Protocol:

• Eating window: 12 PM - 8 PM
• Fasting window: 8 PM - 12 PM next day
• Morning: Bulletproof Coffee only
• Benefits: Fat burning, mental clarity, simplified eating

18:6 Advanced Protocol:

• Eating window: 2 PM - 8 PM
• Fasting window: 8 PM - 2 PM next day
• Extended fat burning: Deeper ketosis
• Autophagy activation: Cellular cleanup

Blueprint Nutrition Protocol

Bryan Johnson's Precise Approach

Key Metrics:

• Total calories: 1,977 daily (individualized)
• Meal timing: 11 AM - 7 PM eating window
• Nutrient density: Maximum nutrients per calorie
• Biomarker optimization: All meals designed for optimal lab values

Daily Blueprint Menu

Meal 1: Green Giant (11 AM)

• Spinach: 60g
• Blueberries: 150g
• Banana: 80g
• Plant protein: 30g
• Almond milk: 200ml
• Ground flaxseed: 15g
• Ceylon cinnamon: 2g

Nutrition: 340 calories, 25g protein, 45g carbs, 8g fat

Meal 2: Nutty Pudding (2 PM)

• Macadamia nuts: 15g
• Walnuts: 15g
• Brazil nuts: 3g (selenium source)
• Sunflower lecithin: 1g
• Pomegranate juice: 30ml
• Dark chocolate: 15g (85%+ cacao)

Nutrition: 200 calories, 6g protein, 8g carbs, 18g fat

Meal 3: Super Veggie (6 PM)

• Black lentils: 45g cooked
• Broccoli: 150g
• Cauliflower: 100g
• Shiitake mushrooms: 50g
• Avocado: 50g
• Extra virgin olive oil: 15ml
• Nutritional yeast: 5g

Nutrition: 350 calories, 18g protein, 35g carbs, 16g fat

Blueprint Supplementation

Daily Supplement Stack (25+ supplements):

Core Longevity Stack:

• NAD+ precursor: 500mg
• Resveratrol: 500mg
• Metformin: 500mg (with doctor)
• Rapamycin: 10mg weekly (with doctor)

Foundational Nutrients:

• Vitamin D3: 2000 IU
• Omega-3: 2g EPA/DHA
• Magnesium: 400mg
• B-complex: Complete spectrum

Performance & Recovery:

• Creatine: 5g
• Taurine: 1g
• CoQ10: 100mg
• Alpha-lipoic acid: 300mg

Intermittent Fasting Protocols

Progressive Fasting Implementation

Beginner: 12:12

• 12-hour fast: 8 PM - 8 AM
• 12-hour eating: 8 AM - 8 PM
• Duration: 2-4 weeks for adaptation
• Benefits: Improved insulin sensitivity

Intermediate: 16:8

• 16-hour fast: 8 PM - 12 PM
• 8-hour eating: 12 PM - 8 PM
• Duration: Primary long-term protocol
• Benefits: Fat burning, autophagy activation

Advanced: 18:6 or OMAD

• 18:6: 6-hour eating window
• OMAD: One meal a day (23:1)
• Duration: 1-2 times per week
• Benefits: Deep ketosis, enhanced autophagy

Fasting-Mimicking Diet (FMD)

Valter Longo's 5-Day Protocol:

Day 1:

• Calories: 1,090
• Protein: 10%
• Carbs: 56%
• Fat: 34%

Days 2-5:

• Calories: 725
• Protein: 9%
• Carbs: 47%
• Fat: 44%

Frequency: Once per month or quarter Benefits: Cellular regeneration, immune system reset

Extended Fasting Protocols

24-48 Hour Fasts:

• Preparation: 3 days of keto diet
• Electrolytes: Sodium, potassium, magnesium
• Hydration: 2-3 liters water daily
• Breaking fast: Bone broth, then light meal
• Frequency: Once monthly

3-7 Day Water Fasts:

• Medical supervision: Essential for safety
• Preparation: 1-2 weeks ketogenic diet
• Monitoring: Daily weight, blood pressure, ketones
• Benefits: Stem cell activation, immune reset
• Frequency: 1-2 times per year maximum

Precision Nutrition Approach

Genetic-Based Nutrition

Key Genetic Variants:

APOE (Alzheimer's risk):

• APOE4 carriers: Lower saturated fat, higher omega-3
• APOE2/3: More flexible fat intake
• Testing: 23andMe, ApoE genetic test

MTHFR (Folate metabolism):

• C677T variant: Need methylfolate instead of folic acid
• A1298C variant: B12 and B6 cofactors important
• Protocol: Active B-vitamin forms

FTO (Fat mass/obesity gene):

• Risk variants: Better response to low-carb diets
• Protective variants: Can handle higher carb intake
• Application: Macronutrient ratio adjustment

Continuous Glucose Monitoring (CGM)

Using CGM for Food Optimization:

Baseline Testing:

• Device: Dexcom G6, FreeStyle Libre
• Duration: 2-4 weeks for patterns
• Target range: 70-120 mg/dL optimal
• Variability: <30 mg/dL swing ideal

Food Response Testing:

1. Test individual foods in isolation
2. Measure 1-2 hour glucose response
3. Note peak glucose and time to baseline
4. Create personal glycemic index

Meal Optimization:

• Protein first: Reduces glucose spike
• Fiber addition: Slows absorption
• Fat combination: Moderates response
• Exercise timing: Post-meal walks beneficial

Biomarker-Driven Nutrition

Quarterly Lab Testing:

Metabolic Panel:

• Fasting glucose: <90 mg/dL
• HbA1c: <5.5%
• Fasting insulin: <5 μIU/mL
• HOMA-IR: <1.0

Lipid Panel:

• Total cholesterol: <200 mg/dL
• LDL-C: <100 mg/dL (individualized)
• HDL-C: >50 mg/dL (women), >40 mg/dL (men)
• Triglycerides: <100 mg/dL

Inflammatory Markers:

• hsCRP: <1.0 mg/L
• IL-6: <1.5 pg/mL
• Homocysteine: <7 μmol/L

Nutritional Status:

• Vitamin D: 50-80 ng/mL
• B12: >400 pg/mL
• Folate: >10 ng/mL
• Omega-3 index: >8%

Meal Timing and Circadian Nutrition

Chrono-Nutrition Principles

Morning (6-10 AM):

• Protein emphasis: 25-40g high-quality protein
• Moderate carbs: Support cortisol awakening response
• Minimal fat: Better insulin sensitivity in AM

Midday (11 AM-3 PM):

• Balanced macros: Protein, carbs, fat in balance
• Largest meal: Peak insulin sensitivity window
• Colorful vegetables: Antioxidant support

Evening (4-8 PM):

• Lower carbs: Unless post-workout
• Healthy fats: Support hormone production
• Tryptophan foods: Aid sleep (turkey, pumpkin seeds)

Pre/Post Workout Nutrition

Pre-Workout (30-60 min before):

• Light protein: 10-20g easily digestible
• Simple carbs: If needed for energy
• Hydration: 16-20oz water
• Caffeine: 100-400mg if tolerated

Post-Workout (0-30 min after):

• Protein: 20-40g fast-absorbing
• Carbs: 30-60g if muscle building focus
• Electrolytes: Replace sweat losses
• Anti-inflammatories: Tart cherry, turmeric

Troubleshooting Common Issues

Energy Crashes

• Check meal timing: 4-6 hour windows optimal
• Protein adequacy: 0.8-1.2g per kg body weight
• Blood sugar stability: Use CGM to identify triggers
• Stress management: Cortisol affects energy

Digestive Issues

• Food sensitivities: Elimination diet testing
• Gut microbiome: Diverse fiber sources
• Digestive enzymes: With meals if needed
• Stress reduction: Parasympathetic eating

Poor Sleep Quality

• Evening carbs: Small amount can help sleep
• Magnesium: 400mg before bed
• Tryptophan foods: 2-3 hours before sleep
• Avoid late eating: 3+ hours before bed

Implementation Strategy

Phase 1: Foundation (Weeks 1-4)

• Clean up food quality (eliminate processed foods)
• Implement basic intermittent fasting (12:12 or 16:8)
• Add foundational supplements
• Begin food and symptom tracking

Phase 2: Optimization (Weeks 5-12)

• Advance fasting protocols as tolerated
• Add CGM for glucose optimization
• Implement biomarker testing
• Fine-tune meal timing

Phase 3: Precision (Months 4-6)

• Genetic testing and personalization
• Advanced supplement protocols
• Quarterly biomarker monitoring
• Continuous refinement

Cost Considerations

Monthly Budget Estimates:

Basic Protocol: $200-400/month

• Whole food groceries
• Basic supplements
• Occasional lab testing

Intermediate: $500-800/month

• Organic/grass-fed foods
• Advanced supplements
• Regular biomarker testing
• CGM devices

Advanced: $1000+/month

• Premium food sources
• Extensive supplementation
• Comprehensive lab panels
• Genetic testing and analysis

Results Timeline

Weeks 1-2:

• Improved energy stability
• Better appetite control
• Initial weight changes

Weeks 4-8:

• Significant energy improvement
• Better sleep quality
• Noticeable body composition changes

Months 3-6:

• Optimized biomarkers
• Sustained energy levels
• Long-term health improvements

Ready to explore other optimization protocols?

• Sleep Optimization
• Recovery Protocols
• Cognitive Enhancement