Hi Team,

One thing really close to my heart is Bulletproof coffee. I started to add this to my daily regime every morning several years ago. I can’t believe the impact it has had to my focus and productivity as well as aiding my weight loss and maintaining lean muscle. The organic coffee blended with a good quality MCT oil (try the bulletproof brain octane if you can afford it) and tasty grass fed butter (I use Kerrygold butter from Asda).

I usually have one or two of these prior to my 2pm caffeine cut off. The benefits are amazing. You will feel a bit strange at first as your brain and energy levels are boosted to help you focus waaaaaaay more than you could anticipate. Be careful not to go too heavy on the MCT oil as this could give you disaster pants if you know what I mean.

I have included a link to the web site for more info. Have a read and let me know if you have any questions. If not, give it a go for a few weeks and reap the rewards. Remember, good fats do not make you fat. FACT.

https://www.bulletproof.com/recipes/bulletproof-diet-recipes/bulletproof-coffee-recipe/

I hope you have found this useful.

Own your day, be bulletproof

Rael

Hi Team,

The simple fact is that many people have a hard time properly digesting wheat products — and even other grain-like items such as corn, rice, and even so-called safe substitute of quinoa.
These foods can cause problems such as a bloated belly, irritable bowel syndrome, constipation, and other forms of uncomfortable gastro-intestinal distress. Even worse gluten can promote a host of ‘auto-immune’ diseases, such as psoriasis, thyroid problems, and many others. If you find yourself with a bloated belly, skin problems, or recurring minor health issues that won’t go away, it’s possible that you have gluten sensitivity.
The best solution is to eliminate wheat and other sources of gluten-like foods. But don’t worry because this is much easier than you think. Eliminate all sources of wheat, rice, and corn from your diet for 14 days and see if you notice a change. Replace these with fibre-rich complex carbohydrates such as sweet potatoes or beans. In just a few days you’ll find that not only do these issues start to improve, but you’ll also rapidly drop belly fat as your high-glycaemic carbohydrate (the type of carbs that rapidly increase your blood sugar and belly fat) decreases. And you’ll have a dramatic increase in all-day energy.
Foods to avoid include baked goods (such as bread, pastries, etc.), cereals, cookies, and crackers. But there are also many hidden sources of gluten such as sauces, packaged foods of all kinds, and even my beloved chocolate milk (that uses a filler called “carrageenan” that should be avoided).

I hope you found this useful.

Own your day, be bulletproof

Rael

Hi Team,

Protein is essential for building and maintaining lean muscle mass and stoking your fat burning metabolism. Along with fibre, protein keeps you full between meals, so your meals and snacks should always include protein.
The best protein foods include grass fed meat, poultry, wild fish, organic eggs, and some dairy products (like whey protein, yogurt, and kefir).
The easiest approach is to aim for 1 gram of protein per pound of desired body weight. For a man that weighs 200 pounds now but wants to lose fat and drop down to 170 pounds, then 170 grams of protein per day would be the maximum goal. For a woman wanting to go from 150 pounds to 135 pounds, then 135 grams of protein would be the top end goal.

It is not necessary to overdue protein like a lot of exercisers. I recently stopped taking my high grade protein supplement completely and can’t see any difference to my physique or recovery rate. I can only assume I get enough protein in my diet. I have however noticed an increase in my appetite which I manage through increasing my healthy fats. These are incredibly satiating and last a while before you start to get hungry again.

It doesn’t have to be expensive. Even vegans and vegetarians can source good clean protein in the foods they eat.

I hope you found this content useful.

Own your day, be bulletproof.

Rael

Hi Team,

Repeat after me, “Healthy fats are good. Healthy fats help me LOSE fat fast.” It’s true. And yes, you still want to avoid all hydrogenated, processed, trans fats that are making us fat and unhealthy.
Now I could tell you to read labels and look to avoid all hydrogenated ingredients. But to make it even easier, we’re going to try and avoid all foods with labels and stick to one-ingredient foods. That way you’ll get healthy fats from fish, fish oil supplements, extra virgin olive and coconut oils, avocados, nuts, organic eggs, and grass-fed meats (when possible).
The most important source of fat in your diet is known as “Omega-3 fatty acids”. You can enjoy these in wild fish (such as salmon) and even walnuts. But it’s tough to get these foods every day (and in the large amounts necessary for maximum benefit). Therefore, it’s best for you to include a high quality Omega 3 supplement and protein.

I can’t emphasise enough how important fats are to your diet. I wanted to set up this blog to help people improve their health and well being and this is another secret weapon in your super hero utility belt. Remember ‘fats don’t make you fat’. Well healthy fats mentioned previously anyway. Up to 70% of my diet is fat and I have never felt better, looked better, and have more focus and productivity.

What you waiting for? Crank up your fats and start to become bulletproof to illness and diseases.

As always if anyone wants to explore this further please like this and add a comment. You can also contact we directly on Facebook, LinkedIn and email (raeltodd.rt@gmail.com).

I’M HERE TO HELP SO USE ME

I hope you found this content useful.

Own your day, be bulletproof

Rael

Hi Team,

As promised on my last post I have provided an insight into my chosen method of meditation. I probably use this one around 80% of the time as it doesn’t rely on keeping your mind still or clear but in fact gets you using your mind to focus on specific things. This not only relaxes you but charges you up for your day keeping you focused and less stressed. If you don’t believe me try it for a few weeks and reap the benefits. I rarely start my day without doing it.

Start by getting yourself comfortable. Ideally a quiet room sat upright in a chair with your head free standing (away from the head rest). Lying down works but it is easy to get too relaxed and falling asleep. Close your eyes and try to close your mouth and breath through your nose only. Long deep breaths. Keep your focus on the breath and if thoughts start to enter your head just acknowledge them and get back to the breath. Notice your senses such as the the feeling of the seat or your clothes touching your body. What can you smell, hear and taste? Do this for a minute or two only.

The first three stage are about living in the now or the present moment.

Phase 1 – Love & Compassion

Imagine a person you love such as a partner or child. What thought makes you feel the love for them such as a smile or a hug. Imagine them in front of you. Then imagine a bright light coming out of your chest filling the room with love. With each breath expand the light further to the house, then the street, then the town or city, to the country, then the world and finally the universe. Feel the love for everything in the universe. This should only take a few minutes.

Phase 2 – Gratitude

Imagine three things you are grateful for in your work life, three things about yourself and three things in your personal life. More if you wish. The key is to focus on feeling each of these. Feel your senses imagining details such as colour, smell and feelings. The more detailed you can imagine these the more beneficial this part of the meditation will be. A gratitude practice is imperative to a happy and joyful life. You start to appreciate everything in your life and around you. Only spend a couple of minutes on this.

Phase 3 – Forgiveness

This is a tricky one for a lot of people but super important to follow. Lots of us have been wronged in some shape or form. This makes people bitter but the only one suffering is you and those around you.

Forgive, release and let go. Not necessary because those who mistreated you deserve it, but because you do. Let forgiveness liberate you from your past.
Allow it to take away all the resentment you kept in your heart
for all this time and allow yourself to fill in that empty
space with love, inner peace and compassion. If others mistreated you in the past it doesn’t mean you
have to continue their work.
Imagine this person in front of you and feel what they did to you. Only do this for a couple of minutes. Then offer them forgiveness and let go of the anxiety and feeling it creates in your mind and body.

Stages 4 to 6 are more about the future using visualisation techniques.

Stage 4 – Future Dreaming

Imagine three years from now. What kind of person do you want to be? What do you want to own or have in your life? Who do you want to have in your life? What relationships you want to have? How is your health and financial situation? Remember to think big. Don’t be scared to get ambitious and once again see and feel the detail related to these scenarios in the now. Imagine you are living this amazing life now. Thinking about what you want and where you want to be in the future will create amazing opportunities in your life. Be careful as this also works the other way. If you imagine negative thoughts then you will indeed attract more fear related events into your life.

Stage 5 – The Perfect Day

To get to this life in the future how would a perfect day look? How do you feel now about your amazing life. Be specific with the detail and feelings to get the best out of this stage. Spend a few minutes on this only.

Stage 6 – The Blessing

This is not a religious thing. Imagine a positive vibration from your head to your toes. Feel blessed for everything you have in your life as well as what you will have in the future. A minute will suffice for this stage.

These six stage seem a bit woo woo and out there but consistent use of them will blow your mind with less stress, better productivity and more focus. You will be generally happier and more appreciative of life. It definitely beats the hell out of mindfulness meditation where you try to focus and clear your thoughts causing frustration. Caveat, I still do the calm mindfulness meditations sporadically as I still enjoy this feeling.

Give this a whirl and let me know what you think. Meditation is much more popular nowadays and for a very good reason.

I hope you found this useful.

Own your day, be bulletproof

Rael

Hi Team,

I hope everyone is well and your enduring some cooler days. We’ve been forced to turn the heating on a couple of days as so cold in the house. Roll on Winter.

I’ve been pretty keen to write a post on meditation as it has been a real game changer for me in the last four years. I would have probably laughed at someone that suggested this to me before this as a little bit woo woo for most. Meditation was coming up regularly in my research and health circles so I thought I would keep an open mind and give it a go.

At first I found the whole process frustrating as I was trying to clear my mind. This was my first big mistake as it is virtually impossible to clear your mind for long periods. See below for more information on the benefits of meditation.

12 Science-Based Benefits of Meditation

1. Reduces Stress

Stress reduction is one of the most common reasons people try meditation.

One study including over 3,500 adults showed that it lives up to its reputation for stress reduction.

Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammation-promoting chemicals called cytokines.

These effects can disrupt sleep, promote depression and anxiety, increase blood pressure and contribute to fatigue and cloudy thinking (brain fog).

In an eight-week study, a meditation style called “mindfulness meditation” reduced the inflammation response caused by stress.

Another study in nearly 1,300 adults demonstrated that meditation may decrease stress. Notably, this effect was strongest in individuals with the highest levels of stress.

Research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder and fibromyalgia.

SUMMARY:Many styles of meditation can help reduce stress. Meditation can also reduce symptoms in people with stress-triggered medical conditions.

2. Controls Anxiety

Less stress translates to less anxiety.

For example, an eight-week study of mindfulness meditation helped participants reduce their anxiety.

It also reduced symptoms of anxiety disorders, such as phobias, social anxiety, paranoid thoughts, obsessive-compulsive behaviours and panic attacks.

Another study followed up with 18 volunteers three years after they had completed an eight-week meditation program. Most volunteers had continued practising regular meditation and maintained lower anxiety levels over the long term.

A larger study in 2,466 participants also showed that a variety of different meditation strategies may reduce anxiety levels.

For example, yoga has been shown to help people reduce anxiety. This is likely due to benefits from both meditative practice and physical activity

Meditation may also help control job-related anxiety in high-pressure work environments. One study found that a meditation program reduced anxiety in a group of nurses.

SUMMARY:Habitual meditation helps reduce anxiety and anxiety-related mental health issues like social anxiety, phobias and obsessive-compulsive behaviors.

3. Promotes Emotional Health

Some forms of meditation can also lead to an improved self-image and more positive outlook on life.

Two studies of mindfulness meditation found decreased depression in over 4,600 adults.

One study followed 18 volunteers as they practiced meditation over three years. The study found that participants experienced long-term decreases in depression.

Inflammatory chemicals called cytokines, which are released in response to stress, can affect mood, leading to depression. A review of several studies suggests meditation may reduce depression by decreasing these inflammatory chemicals.

Another controlled study compared electrical activity between the brains of people who practiced mindfulness meditation and the brains of others who did not.

Those who meditated showed measurable changes in activity in areas related to positive thinking and optimism.

SUMMARY:Some forms of meditation can improve depression and create a more positive outlook on life. Research shows that maintaining an ongoing habit of meditation may help you maintain these benefits long term.

4. Enhances Self-Awareness

Some forms of meditation may help you develop a stronger understanding of yourself, helping you grow into your best self.

For example, self-inquiry meditation explicitly aims to help you develop a greater understanding of yourself and how you relate to those around you.

Other forms teach you to recognise thoughts that may be harmful or self-defeating. The idea is that as you gain greater awareness of your thought habits, you can steer them toward more constructive patterns.

A study of 21 women fighting breast cancer found that when they took part in a tai chi program, their self-esteem improved more than it did than in those who received social support sessions.

In another study, 40 senior men and women who took a mindfulness meditation program experienced reduced feelings of loneliness, compared to a control group that had been placed on a wait list for the program.

Also, experience in meditation may cultivate more creative problem solving.

SUMMARY:Self-inquiry and related styles of meditation can help you “know yourself.” This can be a starting point for making other positive changes.

5. Lengthens Attention Span

Focused-attention meditation is like weight lifting for your attention span. It helps increase the strength and endurance of your attention.

For example, a study looked at the effects of an eight-week mindfulness meditation course and found it improved participants’ ability to reorient and maintain their attention.

A similar study showed that human resource workers who regularly practiced mindfulness meditation stayed focused on a task for longer.

These workers also remembered details of their tasks better than their peers who did not practice meditation.

Moreover, one review concluded that meditation may even reverse patterns in the brain that contribute to mind-wandering, worrying and poor attention.

Even meditating for a short period may benefit you. One study found that four days of practicing meditation may be enough to increase attention span.

SUMMARY:Several types of meditation may build your ability to redirect and maintain attention. As little as four days of meditation may have an effect.

6. May Reduce Age-Related Memory Loss

Improvements in attention and clarity of thinking may help keep your mind young.

Kirtan Kriya is a method of meditation that combines a mantra or chant with repetitive motion of the fingers to focus thoughts. It improved participants’ ability to perform memory tasks in multiple studies of age-related memory loss.

Furthermore, a review of 12 studies found that multiple meditation styles increased attention, memory and mental quickness in older volunteers.

In addition to fighting normal age-related memory loss, meditation can at least partially improve memory in patients with dementia. It can also help control stress and improve coping in those caring for family members with dementia.

SUMMARY:The improved focus you can gain through regular meditation may increase memory and mental clarity. These benefits can help fight age-related memory loss and dementia.

7. Can Generate Kindness

Some types of meditation may particularly increase positive feelings and actions toward yourself and others.

Metta, a type of meditation also known as loving-kindness meditation, begins with developing kind thoughts and feelings toward yourself.

Through practice, people learn to extend this kindness and forgiveness externally, first to friends, then acquaintances and ultimately enemies.

Twenty-two studies of this form of meditation have demonstrated its ability to increase peoples’ compassion toward themselves and others.

One study of 100 adults randomly assigned to a program that included loving-kindness meditation found that these benefits were dose-dependent.

In other words, the more effort people put into Metta meditation, the more positive feelings they experienced.

Another group of studies showed the positive feelings people develop through Metta meditation can improve social anxiety, reduce marriage conflict and help anger management.

These benefits also appear to accumulate over time with the practice of loving-kindness meditation.

SUMMARY:Metta, or loving-kindness meditation, is a practice of developing positive feelings, first toward yourself and then toward others. Metta increases positivity, empathy and compassionate behavior toward others.

8. May Help Fight Addictions

The mental discipline you can develop through meditation may help you break dependencies by increasing your self-control and awareness of triggers for addictive behaviours.

Research has shown that meditation may help people learn to redirect their attention, increase their willpower, control their emotions and impulses and increase their understanding of the causes behind their addictive behaviours.

One study that taught 19 recovering alcoholics how to meditate found that participants who received the training got better at controlling their cravings and craving-related stress.

Meditation may also help you control food cravings. A review of 14 studies found mindfulness meditation helped participants reduce emotional and binge eating.

SUMMARY:Meditation develops mental discipline and willpower and can help you avoid triggers for unwanted impulses. This can help you recover from addiction, lose weight and redirect other unwanted habits.

9. Improves Sleep

Nearly half the population will struggle with insomnia at some point.

One study compared two mindfulness-based meditation programs by randomly assigning participants to one of two groups. One group practiced meditation, while the other didn’t.

Participants who meditated fell asleep sooner and stayed asleep longer, compared to those who didn’t meditate.

Becoming skilled in meditation may help you control or redirect the racing or “runaway” thoughts that often lead to insomnia.

Additionally, it can help relax your body, releasing tension and placing you in a peaceful state in which you’re more likely to fall asleep.

SUMMARY:A variety of meditation techniques can help you relax and control the “runaway” thoughts that can interfere with sleep. This can shorten the time it takes to fall asleep and increase sleep quality.

10. Helps Control Pain

Your perception of pain is connected to your state of mind, and it can be elevated in stressful conditions.

For example, one study used functional MRI techniques to observe brain activity as participants experienced a painful stimulus. Some participants had gone through four days of mindfulness meditation training, while others had not.

The meditating patients showed increased activity in the brain centres known to control pain. They also reported less sensitivity to pain.

One larger study looked at the effects of habitual meditation in 3,500 participants. It found that meditation was associated with decreased complaints of chronic or intermittent pain.

An additional study of meditation in patients with terminal diseases found meditation may help mitigate chronic pain at the end of life.

In each of these scenarios, meditators and non-meditators experienced the same causes of pain, but meditators showed a greater ability to cope with pain and even experienced a reduced sensation of pain.

SUMMARY:Meditation can diminish the perception of pain in the brain. This may help treat chronic pain when used as a supplement to medical care or physical therapy.

11. Can Decrease Blood Pressure

Meditation can also improve physical health by reducing strain on the heart.

Over time, high blood pressure makes the heart work harder to pump blood, which can lead to poor heart function.

High blood pressure also contributes to atherosclerosis, or narrowing of the arteries, which can lead to heart attacks and strokes.

A study of 996 volunteers found that when they meditated by concentrating on a “silent mantra” — a repeated, non-vocalized word — reduced blood pressure by about five points, on average.

This was more effective among older volunteers and those who had higher blood pressure prior to the study.

A review concluded that several types of meditation produced similar improvements in blood pressure.

In part, meditation appears to control blood pressure by relaxing the nerve signals that coordinate heart function, tension in blood vessels and the “fight-or-flight” response that increases alertness in stressful situations.

SUMMARY:Blood pressure decreases not only during meditation, but also over time in individuals who meditate regularly. This can reduce strain on the heart and arteries, helping prevent heart disease.

12. You Can Meditate Anywhere

People practice many different forms of meditation, most of which don’t require specialised equipment or space. You can practice with just a few minutes daily.

If you want to start meditating, try choosing a form of meditation based on what you want to get out of it.

There are two major styles of meditation:

• Focused-attention meditation: Concentrates attention on a single object, thought, sound or visualisation. It emphasises ridding your mind of attention and distraction. Meditation may focus on breathing, a mantra or a calming sound.
• Open-monitoring meditation: Encourages broadened awareness of all aspects of your environment, train of thought and sense of self. It may include becoming aware of thoughts, feelings or impulses that you might normally try to suppress.

If your regular work and home environments do not allow for consistent, quiet alone time, consider participating in a class. This can also improve your chances of success by providing a supportive community.

Alternatively, consider setting your alarm a few minutes early to take advantage of quiet time in the morning. This may help you develop a consistent habit and allow you to start the day positively.

SUMMARY:If you’re interested in incorporating meditation into your routine, try a few different styles and consider guided exercises to get started with one that suits you.

The Bottom Line

Meditation is something everyone can do to improve their mental and emotional health.

You can do it anywhere, without special equipment or memberships.

Alternatively, meditation courses and support groups are widely available.

There’s a great variety of styles too, each with different strengths and benefits.

Trying out a style of mediation suited to your goals is a great way to improve your quality of life, even if you only have a few minutes to do it each day.

On my next post I will provide you with the six phase technique that I use almost every day. I find it really engaging and relaxing and is the best possible start to my day. #gamechanger

I hope you found this useful

Own your day, be bulletproof

Rael

Hi Team,

The importance of getting enough quality sleep cannot be overstated. Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance. 

What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89% and 55% increased risk of obesity in children and adults, respectively. 

TIP: Avoid bright lights before sleep

When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin. One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening. Not the sexiest of accessories but definitely improved my sleep.

This allows melatonin to be produced as if it were completely dark, helping you sleep better.

I hope you found this useful.

Own your day, be bulletproof

Rael

Hi Team,

1. Iron deficiency Iron deficiency is very common, especially among young women, children, and vegetarians. It may cause anaemia, fatigue, a weakened immune system, and impaired brain function. 2. Vitamin D deficiency Vitamin D deficiency is very common. Symptoms include muscle weakness, bone loss, an increased risk of fractures, and — in children — soft bones. It is very difficult to get sufficient amounts from your diet alone. 3. Vitamin B12 deficiency Vitamin B12 deficiency is very common, especially in vegetarians, vegans, and older adults. The most common symptoms include blood disorders, impaired brain function, and elevated homo cysteine levels. 4. Calcium deficiency Low calcium intake is very common, especially in women of all ages and older adults. The main symptom of calcium deficiency is an increased risk of osteoporosis later in life. The best way to prevent deficiency is to eat a balanced diet that includes whole, nutrient-dense foods. However, supplements may be necessary for those who can’t obtain enough from diet alone.

I hope you found this useful

Own your day, be bulletproof

Rael

Antioxidants are molecules that fight free radicals in your body.

Free radicals are compounds that can cause harm if their levels become too high in your body. They’re linked to multiple illnesses, including diabetes, heart disease, and cancer.

Your body has its own antioxidant defences to keep free radicals in check.

However, antioxidants are also found in food, especially in fruits, vegetables, and other plant-based, whole foods. Several vitamins, such as vitamins E and C, are effective antioxidants.

Antioxidant preservatives also play a crucial role in food production by increasing shelf life.

Adequate antioxidant intake is essential to a healthy diet, although some studies suggest that high-dose supplements may be harmful.

The best strategy is to get your daily dose of antioxidants from healthy plant foods, such as fruits and vegetables. 

I hope you found this useful

Own your day, be bulletproof

Rael

Hi Team,

The simple fact is that many people have a hard time properly digesting wheat products — and even other grain-like items such as corn, rice, and even so-called safe substitute of quinoa.
These foods can cause problems such as a bloated belly, irritable bowel syndrome, constipation, and other forms of uncomfortable gastro-intestinal distress. Even worse gluten can promote a host of ‘auto-immune’ diseases, such as psoriasis, thyroid problems, and many others. If you find yourself with a bloated belly, skin problems, or recurring minor health issues that won’t go away, it’s possible that you have gluten sensitivity.
The best solution is to eliminate wheat and other sources of gluten-like foods. But don’t worry because this is much easier than you think. Eliminate all sources of wheat, rice, and corn from your diet for 14 days and see if you notice a change. Replace these with fibre-rich complex carbohydrates such as sweet potatoes or beans. In just a few days you’ll find that not only do these issues start to improve, but you’ll also rapidly drop belly fat as your high-glycaemic carbohydrate (the type of carbs that rapidly increase your blood sugar and belly fat) decreases. And you’ll have a dramatic increase in all-day energy.
Foods to avoid include baked goods (such as bread, pastries, etc.), cereals, cookies, and crackers. But there are also many hidden sources of gluten such as sauces, packaged foods of all kinds, and even my beloved chocolate milk (that uses a filler called “carrageenan” that should be avoided).

This is the third blog relating to foods you should avoid or reduce your intake. The other two were sugars which I think is the top of the list and processed vegetable oils. I’m interested to hear if any of you have tried to cut these out and what benefits you have noticed over a couple of weeks. The difference should be very noticeable.

I’m seven weeks into my fight against eating processed sugars and I’m proud to say that my cravings have gone so the proof is definitely in the pudding. I’ve not way less inflammation in my body and brain and feel super focused.

Give these a whirl and you can thank me later 😉

I hope you have found this material useful.

Own your day, be bulletproof

Rael