 Maintain your hardware. This is a picture of the bulletproof diet. It's an infographic one page you put on your fridge. It'll summarize all of the knowledge you need to know. It's related to paleo. It's not derived on paleo. It's derived from biochemistry and biohacking. It's paleo with less toxins. And I'll explain why. There's no cost. There were six weeks to make the infographic. There's more than 1,000 references that went into the research that makes it. If you eat that diet and you exercise at high intensity for short duration. In fact, I'm pretty sure you'll hear about that with the Body by Science guidelines. I have links to Body by Science, which is Dr. McGuff's work linked to from the blog. And it's totally worth understanding this. If you want to have more time, let's see. You just took your vitamin D. So now you don't get sick as much. And your body works better than it did. Now you have more time for work or for dating. And as you go down here, you get, OK, do I want to work out every day? Or do I want to work out every other day? Or do I want to work out for 45 minutes a month? I'm not the most ripped guy in this room, but I think I work out the least amount of anyone in this room. I also don't sleep nearly enough compared to what most people have to do in order to generate muscle. And that's because I've optimized these things over time. Here's the basic, basic tenets of the diet. Divide your calories like this. Tons of fat, 50% to 70%. Your animal protein, about 20% of calories. I'm going to plug a product here because I brought some for you guys. This is upgraded whey. This is a whey protein that I formulated myself to be the most effective whey, because 20% of it is a pharmaceutical grade bovine serum albumin extract, which is the active ingredient in whey that gives you the most immune function. A couple tablespoons of that a day raises immune function, things like that. This is an animal source protein. So is the one I recommend most of all. Beef, lamb, eggs, things like that. That's what you want to do. The idea that you're going to eat soy or wheat or just that protein as protein is total BS. Vegetables, up to 20% of calories. It's hard to eat 20% of your calories from vegetables. Actually, really hard. Don't force it. If it's only 10%, you'll be fine. And fruit or starch, up to 5% of calories, but not a lot every day. I recommend you do some starch of a specific form that's all in the bulge of diet every, basically once a week, maybe every three to seven days if you're exercising a ton. But other than that, you want to really focus on fat for breakfast, fat and protein for lunch, and fat and protein for dinner, and veggies whenever you feel like it. Here's the variables. And no one teaches how to think about food like this that I've come across. The first thing you look at is macronutrients. Does it have the right kinds of protein? Does it have the right kinds of fat? Does it have the right kinds of, or lack, the right kinds of starch? If that's right, then you go on to the next step. Does it contain anti-nutrients in it? Because what's the point of eating something oh, it has the right amount of fat, it has a bunch of things that move my needle backwards, they make me less healthy. That's the part that lots of nutritionists skip entirely in favor of number three, micronutrients. Oh, it has potassium in it. I have a diabetic friend who weighs about 380 pounds, and this guy's, oh, I'm eating bananas. I'm like, what are you doing eating bananas? You have diabetes. He says, well, I have potassium, I have high blood pressure. He clearly didn't understand this, okay? This one was wrong, and he went right here. And if the banana was black with spots in it, he was getting a lot of anti-nutrients from the fungus that makes the spots, which is called fusarium. So you just need to pay attention. That's the order of operations for food. If you get this, when you look at a soybean, you'll recognize that you really shouldn't eat it or even feed it to the things you're gonna eat. I don't know how to put it any more bluntly. Calories are mostly a scam. If you wanna measure your food, you can weigh it in grams or calories, but to sort of make a point here, it's the quality of what you eat. It's possible to eat too much and get slightly heavier from that, but I did an experiment. 4,000 calories a day with tons of butter and fat using the Bulletproof Diet, a low carb, even lower carb than that for two years. I grew a six pack during that time. I slept less than five hours a night, 4,000 calories a day, and I didn't exercise at all for two years. My markers of inflammation were low. My autonomic nervous system stress levels were low. I did a whole bunch of lab work to try and prove what I was, what harm I was doing to myself. I couldn't find it. I'm not saying you need to eat 4,000 calories a day, but I will tell you, 20 to 30% of your calories are going up here. So if you're gonna need a bowl of lettuce and twigs with a light dusting of toxic canola oil on it, and you're gonna expect to go out and exercise or go out and have a mentally focused day where you're completely dialed in or even go on a date and be completely present and on top of yourself, it's not gonna happen because your brain gets its energy from what you eat. Eat high energy foods. That's fat. Be in fat burning mode often. And eat happy things that are healthy. So that's grass fed meat. That means you don't wanna eat a cow that was tortured and fed also in corn because it has hormones in it you don't wanna eat and it has fats in it you don't wanna eat.