When it comes to sweetening agents, sugar alcohols like xylitol and erythritol are far and away the most Bulletproof options.

Cinnamon is most touted for its ability to lower blood sugar in people with diabetes.

I recommend cooking beef and lamb gently or with moisture, like in a sous-vide. I recommend lower heat for more time so fats cook gently. Then you can quickly brown them at the end.

When it comes to preparing your food, the worst possible case from a Bulletproof perspective is that you’ll burn it.

If you’re going to eat grains, it’s helpful to know that white rice is the least problematic, followed by quinoa.

My all-time favorite food is grass-fed rib-eye.

Brain Octane works well for cooking—it has a mild taste that won’t overpower any of the flavor the way coconut oil does, so I rub it all over meat, fish, and veggies before cooking them, especially if I’m going for a gentle grilling technique. Always oil the protein, never the heat source. This creates a sealant barrier, much more so than just oili

I recommend choosing cookware in this order: enamel-coated cast iron (like the popular French brand, Le Creuset), stainless steel, regular cast iron, nonstick.

if you plan to eat bacon, you should look for a variety with no added nitrates.