Читать книгу Super Human: The Bulletproof Plan to Age Backward and Maybe Even Live Forever онлайн

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• No matter how much fat or how little fat you eat, eat the right ratios. Lean people eat about 50 percent saturated, 25 percent monounsaturated, and 15 to 20 percent undamaged omega-6 and 5 to 10 percent omega-3, including EPA and DHA. If you are fat like I used to be and want to live like a Super Human, eat 50 to 70 percent saturated, 25 to 30 percent monounsaturated, and only 10 percent undamaged omega-3 and omega-6, with added EPA and DHA so that you eat more omega-3 than omega-6.

• On some days, limit your eating window to eight to ten hours a day based on what works best for your schedule. Good options are 12:00 P.M.–8:00 P.M., 9:00 A.M.–5:00 P.M., or 10:00 A.M.–7:00 P.M. Have breakfast sometimes, especially if you’re tired or stressed. Don’t eat after dark.

• Teach your metabolism to be flexible by having ketones present in your system every week. Practice a cyclical ketogenic diet by fasting, avoiding carbohydrates for a few days, or adding “energy fats” to your food (or coffee) that convert directly to ketones.