Apples can be beneficial to ones health; containing pectin and fiber that cleanse the colon, liver and gallbladder. The downside though is that many apples are hybridized or cross-pollinated and about as “natural” to their original state as a Chihuahua is to a wild wolfe. That’s right, most modern fruit is in a highly man-altered state, resulting in a fruit that is 60 times sweeter and larger than it would be if it were grown wildly. This means potentially toxic levels of fructose (fruit sugar) and the greater likelihood of it being grown with pesticides.

All that being said,  if you do love an apple every now and then the maximum fructose intake recommended would be about 1 apple per day (ideally a granny smith or wildly picked!)

On the other hand, we have raw cacao and while not all cacao is grown equally, it is certainly non-GMO and of it’s original species, either Forastero, Criollo, or Trinitario. Then of course we have the long list of medicinal benefits that cacao provides:

• Over 300 potent antioxidant qualties
• Protein, calcium, carotene, thiamin, riboflavin, magnesium, sulfur, flavonoids, antioxidants, and essential fatty acids
• Lowers LDL cholesterol
• Improves heart function
• Reduces risk of cancer
• Rich in phenethylamine (PEA), which is a natural pain and stress relieving chemicals that stimulates the secretion of endorphins to help us stay alert and focused
• Rich in anandamide, which produces uniquely euphoric feelings of relaxation and contentment.

With all the reasons to consume cacao and among the many ways to consume cacao, chocolate pie is easy, fun and uniquely delicious. But don’t believe me, try it for your self!

Here’s what you’ll need:

• 2 cups raw thai coconut meat
• 2 cups raw almonds *soaked
• 6 tbsp. extra virgin coconut oil
• 1 1/2 cup raw cacao
• 1 cup birch xylitol
• 2 tbsp. brain octane
• 1 tbsp. vanillamax

Here’s how you make it:

1. First make your crust – in a food processor, grind soaked and dried almonds with 2 tbsp. of coconut oil and 1/2 tbsp. vanillamax
2. Press your crust into a pie dish and refrigerate.
3. Now for your filling – remove the meat from two young thai coconuts and scrap away and skin.
4. In a high-speed blender, blend your coconut meat with the 1 cup cacao powder, 4 tbsp. coconut oil, 2 tbsp. brain octane, and the rest of the vanillamax until smooth.
5. Remove pie crust and with a rubber spatula spread your filling into the crust.
6. Refrigerate overnight and enjoy the next day!

In actuality, I can’t even take credit for this creation as my business parter came up with the idea. I’m glad he did because they turned out wonderful. Cookies are so simple to make and even simple to make healthfully.

With just a few simple tweaks, a couple add-ins and you’ll have yourself a Bulletproof cookie that promotes a healthy metabolism and optimal digestive function.

Here’s what you’ll need:

• 1/2 cup of organic pumpkin puree (fresh is best)
• 4-6 tbsp. sweet rice flour (This is the most Bulletproof of flours, many flours are acidic and difficult to digest — sweet rice flour is a ‘safe starch’ and is perfectly fine for health people. If you are not in the best health it’s best to avoid starches for the time; regardless, this particular flour is particularly lowest in toxins. Learn more about safe starches here.)
• 4 tbsp. powdered birch xylitol (or raw honey/maple syrup)
• 2 tbsp. sprouted raw almond butter
• 2 pasture-raised eggs
• 2 tbsp. grass-fed ghee
• 2 tbsp. BrainOctane
• 2 tsp. organic pumpkin pie spice
• 1 tsp. Vanillamax
• A pinch of sea salt

Here’s how you make them:

1. Preheat oven to 350 F.
2. In a glass bowl, combine all wet ingredients with an electric mixer or blender on low.
3. Add your dry ingredients and mix until a semi-thick batter forms.
4. Grease baking pan, using a spoon form batter into cookies. This recipe will make 1 dozen medium-sized cookies
5. Bake for 15-20 minutes, checking to see that the tops have firmed and achieved a slight golden color.
6. Remove from oven and let cool, use a spatula to remove from pan and enjoy!

When I gave up sugar some 5 years ago I just assumed that mean’t for the rest of my life I would only be consuming a simple diet of vegetables and healthy proteins and fats. I didn’t really think ice cream would be a possibility.

That was until my short time at Erewhon where I learned about super food ice cream and met Crosby Tailor, who introduced me to the Bulletproof Diet long before it was known.

Fast forward, I am whipping up Bulletproof Ice Creams that everyone should know about. You see, if you didn’t already know sugar is pure poison. It’s actually quite the injustice to me that it is so difficult for someone to treat themselves to a pleasurable eating experience these days without being poisoned.

Thankfully, Dave Asprey came around and brought ‘Get Some’ Ice Cream to the world. An ice cream using traditional ice cream ingredients from whole, nourishing foods with a few swaps. The first thing is that there is no sugar, instead birch xylitol — a plant derived sweetener that tastes like sugar without the disastrous side-effects.

There is also no pasteurized cream and milk involved. Instead, raw grass-fed butter. Throw in a few upgraded ingredients like fresh ground vanilla bean, BrainOctane oil and coconut oil and you have yourself the best ice you’ll ever have!

Once I made my first batch I had 100’s of recipe ideas and ways I could tweak the recipe. Though there is truly no limit to the creations you could come up with using this base recipe, I wanted to show you a few of the Bulletproof friendly ones I made!

Here are some of the most delicious ways to make Bulletproof ‘Get Some’ Ice cream.

(you’ll want to watch the video and learn how to make the base for each recipe)

1. White Chocolate Chunk: For the white chocolate recipe all you need to do is cut the butter and coconut oil amount in half (instead of 7 tbsp. use 3 1/5) then replace with the Bulletproof Cacao Butter. Once the batch is about half way frozen, chop up some chunks of cacao butter and mix into the base. You could also melt down the cacao butter and sweeten with stevia if you wanted. However, the ice cream is sweet enough for me.
2. Mint Chip: Following the original recipe all you will want to do for this one is again, once the ice cream has cooled a bit (if you’re freezing, think 2 hours, if you’re using an ice cream maker, then 15 minutes) you want to add in 2-4 drops of mint essential oil (make sure it’s ingestible like YoungLiving) and 4 tablespoons of raw organic cacao nibs.
3. Strawberry Shortcake: This is my favorite of all of them because it reminds me of the ice cream I would get from the ice cream truck. Little did I know he was selling me crack bars. For a healthier version, what you’ll need addition is about 1/2 cup coconut flakes, 1/4 cup of macadamia nuts and 1 cup of organic freeze-dried strawberries. Add about 1/2 cup of freeze-dried strawberries to the original recipe, blend and freeze. Once finished, top with a mixture of shredded dried coconut, mac nuts and crushed freeze-dried strawberries.
4. Mocha Caramel: This one is amazing for a breakfast. What you’ll want to do is make a cold-brewed shot of Bulletproof coffee. To do this, take 2 tbsp of ground Bulletproof coffee and place in a mason jar of 1/2 cup water, seal then let sit for 12 hours at room temp. This takes time so I just do it overnight so it’s ready in the a.m. Trust me, it’s worth it. You could technically use regular brew but wait for the coffee to cool down then add the coffee to the ice cream mixture while blending. Freeze and when done you are going to top it with the caramel, which is made from mesquite powder. You make this by blending 1/4 cup of soaked cashews, 1/4 cup macadamia nuts, 1/2 tsp vanillamax, 2 tbsp mesquite, 2 tbsp of xylitol, a pinch of real sea salt and a small amount of water.
5. Cashew Cookie: Make the original vanilla recipe then when half way frozen add in 2 crumbled vanilla collagen bars and 1/4 cup of soaked and dried cashews. Super simple and amazing!

Never be afraid to use what you have!

Personally, I have found growing up with modest means that when people have less, they are more creative. This isn’t so say we can’t have nice things, but honestly, how much does one really need when they have creative abilities? I’ve found that there is no such thing as lack to the creative mind. This recipe is the proof!

Not only did this recipe turn out to be delicious to the ridiculous, it inspired me to make my next hit recipe. I think it’ll be a hit at least Stay tuned later in the week for that one…

Until then, butter balls anyone?

White Chocolate Strawberry Truffles

The ingredients here are of course quality as always. However, it might seem strange to you that essentially, you’re eating a strawberry dusted butter ball. It’s okay, my friend was just as shocked.

As I rolled out the truffle filling he expressed his deepest concerns to me, “Yo dude, If you would have tried to tell the young 15 year old Kurtis that i’d be eating butter balls, I’d been fighting”.

Now, no one is quite sure what the hell that even means. But no one ever really knows what Kurt is saying, at the same time, we know exactly what he’s saying. Ya feel?

So if you too are concerned to eat a butter ball, have no fears, once you take one bite you’ll understand that you’re truly safe. Not to mention, the choice of ingredients are to benefit.

We have cultured grass-fed organic butter, which despite all the non-sense is a health food. I’ll spare some words and direct you here, to learn about the health benefits of real butter. Additionally, I load these babies up with Bulletproof ingredients that are particularly crafted to be free of any toxins and nutritionally dense.

I know you want them, so let’s get rolling my good people.

Here’s what you’ll need:

• 4 tbsp. grass-fed organic butter (preferably raw if you can get it!)
• 4 tbsp Upgraded Cacao Butter
• 2 tbsp birch xylitol
• 1 tbsp Brain Octane oil
• 1 pastured egg yolk
• 1 tsp Vanillamax
• 1/2 cup freeze-dried strawberries
• 1/4 cup dried organic shredded coconut

Here’s how you make it:

1. Make the outer coating by crushing your freeze-dried strawberries into a dust or small pieces. The smaller the pieces the easier it will be to apply.
2. Melt your butters over a double boiler until they are soft.
3. Using a whisk or electric mixer, combine the egg yolk, xylitol, brain octane and vanilla. Mix together.
4. Pour into glass dish and refrigerate or freeze until solid again.
5. Using an ice cream scoop or spoon, spoon out small 1×1 inch sized balls (you don’t want them too big as they are rich!).
6. The truffle butter will melt again quickly so run your hands under cold water or hold in the freezer so while rolling them into balls you don’t melt them too much.
7. Once you have your balls formed, you will want to roll them in the strawberry and coconut coating.
8. Place back in fridge to firm back up then eat when ever you desire!

If you’re familiar with Golden Milk then this recipe won’t come as much of a surprise to you. However, I’ve given it even more of a nutritional boost by upgrading the traditional ingredients.

You’ll also notice I don’t use coconut milk like most recipes call for. Though I love coconut milk, I find it difficult to find quality sources of it that do not contain a gum of some sort. Because I am all about optimality I just make my own by blending a tea base with coconut butter or even better, cacao butter!

I also add in a bit of Bulletproof raw cacao powder and mesquite to make it that much tastier. Not to mention, raw cacao serves as a great delivery mechanism for all the healthy constituents you’re about to indulge in.

For 28 ways turmeric benefits your beauty, check out this blog post here.

Here’s what you’ll need:

• 1 cup of Gynostemma tea 
• 1 tablespoon Bulletproof cacao butter
• 1 tablespoon BrainOctane
• 1 tablespoon of grass-fed ghee or
• 1 tsp Bulletproof chocolate powder
• 1 tsp mesquite
• 1 tsp ashwagandha
• 1/2 tsp Ceylon cinnamon
• 1/2 tsp turmeric powder
• A pinch of black pepper
• Stevia to sweeten

Here’s how you make it:

1. Bring 1 1/2 cup of spring water to a boil
2. Steep cut licorice root in the hot water for about 5 minutes.
3. Pour finished tea into Blendtec
4. Add your fats
5. Add your powders then blend
6. Garnish with additional cinnamon just to make it look beautiful

Find more delicious, sugar-free and beautifying recipes like this one be sure to check out my new online course Rediscover Your Skin!

My guess, if I were to guess, which I am pretty good at guessing so here I go…

My guess is that it has been way too damn long. But I totally understand why, you grow up learning that marshmallows are a treat and only to be eaten on occasion.

Mostly because they were loaded with sugar and chemicals that parents knew shouldn’t be eaten even on occasion. But, there were no other options, what’s a mom to do?

While I am not suggesting that you replace a balanced diet of fresh veggies and hearty and nutrient-dense sources of fat and protein with marshmallows, I am suggesting that you replace your diet with marshmallows and join me for a mallow fast.

You in?

Just kidding, sort of…

Marshmallows ARE Good For You

Okay, enough jokes.

Here’s the truth, marshmallows, when made with real food ingredients are incredibly good for you! There is not one ingredient in here that could not be tolerated by a healthy human.

Not only that, the ingredients all have medicinal and healing qualities — as all real, whole foods would. The ingredient list is gorgeously appetizing and curing:

Anti-inflammatory, soothing marshmallow root, grass-fed collagen and gelatin from healthy and happy cows, organic and local, immune-boosting raw honey, and aromatic, amative fresh ground vanilla bean. 

All of these ingredients together form a delectable, childhood treat that medicinal works to heal the gut, boost the immune system, repair and rejuvenate skin, joint and muscle tissues, balance blood-sugar, nourish the thyroid and adrenals, and even work as an amazing sleep tonic!

A beauty supplement, health tonic and snack all in one? It sounds too good to be true, but it’s really not. We’re not dealing with chemical kiddy gummy vitamin’s here, These are fresh, real foods from nature with all the intentions of nourishing your body.

Making “Upgraded” Marshmallows

I cannot take full credit for this recipe as both Dave Asprey from the Bulletproof Diet and my amazingly inspiring friends at Three Lily Farm are the ones who inspired me. I can take credit for producing an amazing final product though!

I also like to think I prepared each ingredient with so much love that I can offer you a few new ideas to take with you. Such as letting your self enjoy foods you love! One thing I have been loving doing over the past year is recreating childhood foods and transforming junk-food into health-food.

If you’re up to the miracle, then let me show you how I made mine!

Here’s what you’ll need:

• A electric mixer (doing this by hand won’t work, unless you’re reading to whip for an hour and are down with possible tendentious)
• A 9×12 in. glass pyrex baking dish
• Parchment paper
• 3 cups of water
• 2 cups of raw honey or maple syrup.
• 2 tablespoons organic marshmallow root
• 6 tablespoons grass-fed gelatin
• 1 tsp of fresh, ground Vanillamax
• *Side note- you can add just about anything to these. I made a Bulletproof Coffee flavored batch by swapping the marshmallow tea for fresh brewed Bulletproof Coffee. You could add almond extract, cacao, peppermint, cinnamon or essentially anything you want for a fancy and inventive marshmallow. For now, let’s get you rolling with the traditional!

Here’s how you make them:

1. First things first, take your 3 cups of water and make a tea with the marshmallow root. Simply, bring the water to a boil, add in the marshmallow root then steep on a low simmer for 20 minutes to make a decoction.
2. Next, in a large glass mixing bowl (get a big one because the mixture will grow 3 times it’s size) add 1 cup of the tea mixture to 6 tablespoons of gelatin and your vanilla and mix slowly. Do this until it’s thickened up a bit into a gel.
3. Now with what is left of the tea (should have reduced down to about 1 cup) pour in your sweetener and mix together. If using raw honey, leave it in the mixture just long enough to mix the tea with the honey. If using maple syrup, you will want to reduce it down some. So you will leave it in a bit longer until it’s a thicker consistency. Be sure to stir slowly and continuously through this process.
4. Once the sweetener and tea mixture is ready, while mixing the gelatin and tea, slowly pour the sweetener in.
5. From this point, you will just be mixing for about 5-10 minutes looking to achieve a fluff — what would resemble a sort of marshmallow jet-puff whip.
6. When your mixture is light and fluffy you’re good to go!
7. Finally, line your baking dish with parchment paper, using a rubber spatula, pour the fluff into your glass dish. Store it in the fridge for about 3 hours and boom! Fluffy bunnies.
8. I’ll add one last step, get some roasting sticks, a bon fire and roast those puppies over some acoustic sing a longs! If you’re confused as what to get your father for fathers day, I say make him the friends/fam a big ole batch of these and if you don’t have a fire pit, get one! The best kind’s of gifts are always experiences, the best kind of experiences are usually ones you can eat too

Coming to you tomorrow, homemade BodyEcology style graham crackers! That’s right folks, s’mores! All you’ll need is these marshmallows, some of your finest raw chocolate and the grahams I’ll be whipping up today and posting tomorrow!

Enjoy and stay tuned!

Why am I doing this? Well, fasting is incredible healing and has the ability to completely reset and regenerate the body. However, it being summer time, I am eager to be outdoors and moving around.

Because I want to stay active — what would probably be too active for regular fasting — I want to get in some incredibly easy-to-digest nutrition. Because I am going to be moving about and active my body is going to need protein and inflammatory fats to aid recovery.

This inspired the thought of what an athletes fast would look like, then I created this! Thought it seems my diet couldn’t be any more dialed in, the one thing I haven’t done in a while is an extended fast or detoxification. I haven’t felt compelled too, which is likely do to my already clean diet.

Anyway, this post is more about this recipe I just created! I’ll spare you some of the details so I can talk to you more about the benefits of fasting, how to know if you should do one and why I’m drinking not eating solid food and nothing but water and buttery lattés all day,

The Miracle of Fasting

Fasting is one of the most ancient forms of healing. It’s practiced all around the world and even in nature. When an animal gets sick it simply finds a quite dark place to just be; no food, no exercise, no work, just pure relaxation.

Some say that fasting can cure anything. Even science can attest to the miracle of fasting. When fasting, the body goes into homeostasis or self-repair. The body releases incredible amounts of HGH and self-healing enzymes. In simple terms, fasting gets us out of the way of ourselves.

It is more often than not, that our illnesses come from our own bad habits. When we the time to fast, one of the most beneficial aspects of it, is that we finally stop doing what’s making us unwell. Which is usually, overworking, overeating, eating the wrong things, thinking too much and not just being present enough.

This is the idea of detoxification. Though the body already does an incredible job of detoxifying, our bad habits tend to give us more than it can handle. When we fast the body finally gets a chance to catch up. All those toxins from poor food choices, negative thinking and other forms of stress finally have the opportunity to leave the body.

Without fasting in some form, the body doesn’t get a chance to deep cleanse. In this modern world of excess and the “more is better” mentality, it could not be needed more.

During a fast, disease, tumors, cancers, parasites, and all that nasty stuff is competing for nutrition with our organs and the body makes sure the organs win. Though it is always trying to do this, we often vote in favor of disease with our harmful choices.

Fasting is one of the only proven methods for reversing the aging process. Above all else, it is proper calorie restriction that preserves the body. That’s because the body is a manifestation of energy. Because we are always expending energy (often more than we have) we need to be careful as to how we choose to use our finite energy.

Health is a balance of making the most optimal choice of bringing in energy without expending too much. This is the balance of life; making a choice that is more helpful than harmful.

Here’s the challenge, every single choice in life has a harmful or negative aspect. Even when we eat, we kill. That’s because we are all dying. Some try to stay ignorant to this truth, but death cannot be escaped.

When we eat, digestion is using incredible amounts of our energy. At the same time, we need calories and nutrition for energy and nutrition. Therefore, the long term goal is to making choices nutritionally that give us more true energy than it takes away. Food should energize you authentically and lift your spirits. You should never feel tired after eating.

During a fast, you step into this realization. You start to notice how much lighter you are. In the first 24 hours of fasting, there is no loss of protein or muscle. However, there comes a point where you start to feel natural hunger (not appetite). Then when you eat again, your new found heightened sense tell you what clearly gives you energy and at what point you hit diminishing returns.

Overall, fasting improves the mind/body connection to make long term beenfical choices. In the short term, fasting can:

• Cleanse fat deposits around the organs and glands, where toxins are stored.
• Aid the body in ridding toxins and the production of new clean cells.
• Resets the hormonal system.
• Improve mental clarity.
• Balance the body.

Essentially, fasting is great for just about anything.

Who shouldn’t fast?

For the most part, fasting is going to be healing for anyone. However, that being said, individuals with adrenal fatigue, server disease or hormonal imbalances may feel incredibly worse when fasting.

This is because their body isn’t functioning well on it’s own and is greatly dependant on the energy from outside sources. The body is too deplleted of it’s own energy to survive off of it.

These individuals would want to first build up energy before fasting. Once the adrenals and thyroid are functioning well, the person would feel much more stable when experimenting with fasting and actually be able to reap the many benefits of a fast.

How to fast?

Fasting is about as simple as it gets, just stop eating and drinking — aside from pure, living water. Depending on how toxic you are, your experience may be different.

Try it for at least one day, where you drink nothing but water or green vegetable juices, herbal teas or homemade broths. Water fasting is going to be the most intense form of cleansing and should be done only by people who know what they are doing.

Depending on your condition you could try these various forms of fasting:

• Intermittent fasting. slowly test the waters of fasting by spacing out your last meal of the day and your first meal of the next day. An example would be to stop eating at 6 pm, then do not eat again until around noon-2pm the next day. During that period only drink liquid (no protein in the liquid). Ideally, you would drink only water. You could do warm lemon water, herbal teas or if you need something more substantial try this Chamomile latté at the bottom of the post.
• Bulletproof fasting. This is were you would fast on a liquid with more nutrition than plain water, yet is still giving the digestive system a break. Instead of meals, have a fat-added tonic/tea. This could again, be a bulletproof coffee (though for the benefits of a fast I would do decaf or an herbal substitute like this one.) Adding nutrient-dense fats to your liquids will help your hormonal system reset while giving the digestive system a break. Also, it is said that it takes 10 lbs. of healthy fat to regenerate a new liver in two months. This would be a great idea for anyone who doesn’t feel energetically up to a water fast and looking to regenerate or simply experience the lightness associated with fasting. This is what I do most of the time, I start my morning with my adrenal tonic, then a Bulletproof coffee or Tea Latté then have my first and only solid meal around 3-4. Then end the day with only water or tea. My energy is ridiculous.
• Broth fasts. These are great for anyone with Candida or other expansive imbalances like bacterial imbalances or viral infections. Also, anyone with love adrenal or thyroid. Green juice can be way too cooling for the body and further exaggerate Candida or adrenal/thyroid imbalances. Broths on the other hand made from grass-fed bones, organic vegetables and seaweed will provide the body with tons of essential minerals for the body to heal. They are also more warming and balancing for anyone who is overly expansive.
• Juice fast. If you want to juice fast only do it for 3 days max. Othrwise, you will imbalance the body. Also, only use green juice as root vegetales and fruit in juices are way too sweet to keep the body in balance. Better than juice fasting alone would be to have one or two green juices then add a green smoothie. In general, smoothies are superior to juices anyway. Here’s a blog post I wrote on the difference between juicing and blending. PErsonally, I would recommend sticking to having a juice for breakfast to get the benefits.
• Water fasting. Not for the faint at heart, water fasting is intense and one ironically has to be in good shape to handle this. In general, build up energy as much as you can first before trying this. And make sure you are able to spend most of your time totally resting. A good way to water fast would be to do it once a week on a day when you have no obligations whatsoever. Be well rested and slept as well. Spend the day lounging, taking baths, out in the sun napping or in a sauna. Though water fasting can be incredibly healing and perhaps the most healing, it should be done with enthusiasm.

As a general rule of thumb to fasting, do not fast unless you are completely comfortable with the idea. Listen to your intuition.

So, this recipe…

I designed this and a few others out of the curiosity to fast but without losing too much size. The idea that was born was to spend a good two weeks only doing liquid. Instead of just water alone, I wanted to add the medicinal benefits of tea, healthy fats and easy to digest protein — all in liquid form.

This I created a sort of Bulletproof fast. This chamomile latté came to me in the evening when I was hungry but did not want anything stimulating, but rather relaxing. So I thought, chamomile!

Why Chamomile?

• Relieves allergies, as much as any antihistamine.
• Aids in digestion, especially when taken as a tea after meals.
• Speeds healing of skin ulcers, wounds, or burns.
• Treats gastritis and ulcerative colitis.
• Reduces inflammation and facilitate bowel movement naturally. Non-laxative.
• Treats skin issues, including inflammations of mucous tissue.
• Promotes relaxation and relieves stress.
• Heals insomnia. Chamomile’s mildly sedating and muscle-relaxing effects may help those who suffer from insomnia to fall asleep more easily.
• Treats diverticular disease, irritable bowel problems and various gastrointestinal complaints. Chamomile is known as an anti-inflammatory and it’s antispasmodic properties relax the muscles lining the stomach and intestine. Therefore, it may be able to help to relieve stress-related digestive issues.
• Soothes skin rashes (including eczema), minor burns and sunburn. It may also speed healing and prevent bacterial infection.
• Treats eye inflammation and infection.
• Heal mouth sores and prevent gum disease. A chamomile mouthwash may help soothe mouth inflammations and keep gums healthy.
• Reduces menstrual cramping. Chamomile’s ability to relax the muscles can also relax the muscles of the uterus to ease cramping.

To say the least, this flower is rather powerful as a food and medicine. Not to mention it has a naturally sweet taste. If anything, I thought it would make a delicious tonic. If even just one of these bullet’s were completely true that would just be icing on the cake!

When your fasting, the most difficult aspect is to be without the pleasuring experience that eating can offer. So often we eat out of boredom and it’s because food can be a very pleasant and healing experience.

Though for me, the point of fasting was not only to get clearer physically, but to direct that new energy toward other areas of life; music, writing, relationships and my overall creative endeavors.

So far it’s been working great! Ever since I first started to really simplify my diet years ago, I have had much more creative power. It even reflects in my recipes! When I do eat, I create food with just as much creativity as I would anything else. This for me, is a good sign that the energy I have cultivated with a liquid diet is used wisely in every area of my life!

Anyway, I am ranting a bit on this blog. Let’s just get to the recipe!

Here’s what you’ll need:

• 1 cup of spring water
• 2 tablespoons dried Chamomile flowers
• 1 scoop grass-fed undenatured whey
• 1 tablespoon ghee or coconut oil
• 1 tablespoon BrainOctane oil
• 1 tablespoon grassfed collagen
• 1 tsp of Vanillamax
• 1 tsp Bupleurum & Dragon Bone
• A dash of cinnamon
• Stevia to sweeten

Here’s how you make it:

1. Bring water to a boil
2. Add flowers to a steeping device then place in water. I use one of these sweet things!
3. Let steep for about 10 minutes. Floral teas usually take a bit longer to steep I’ve noticed.
4. Remove tea from water, then strain again through nylon strainer (Chamomile can leave behind little tiny flower pieces if no run through a fine strainer).
5. Add tea to Blendtec with the rest of the ingredients then blend at warped speed until frothy and smooth.

What you’ll have is a creamy, frothy vanilla latté like none other. The ingredients will promote relaxation, stimulation of the parasympathetic nervous system, a sense of calm and best of all it’s so delicious!

For whatever reason, we have this tendency to resist things. We fight bedtimes rather than embrace them with nightly rituals — regardless that we all know a peaceful routine would improve the quality of our sleep and health.

It’s been shown that quality of sleep matters more than the amount of sleep you get, but what are the best ways to our sleep? Better yet, what are we doing that is destroying our sleep?

Here are a few major sleep destroying habits:

• Unhealthy Light Exposure: Before electricity, iPhones, computers and alarms we were entertained and maintained by Mother Nature. Though technology has it’s benefits, most of it doesn’t belong in the bedroom. Blue light from these devices interferes with mitochondrial energy production, slowing the metabolism and increasing stress hormones that rob us of good quality sleep.
• Not having a Routine: Good sleep requires a rhythm. However, many adults will resist having a routine and bedtime in general. This is likely because as kids, we resisted naps because we were being forced to, not free too. Now, because were too busy too nap, we crave them. When we have to do things, we are not free to. However, take a look around, no one is stopping us from enjoying the sweet rewards of a peaceful nights sleep but our own minds. So if you’re resisting having a bedtime cause it makes you feel like an old person, just realize skimping sleep will make you old, faster.
• Keep stimulated- Stimulation is not the same as energy. Hormones like cortisol and adrenaline impair metabolism and increase the stress hormone melatonin, which is not necessary for good sleep but actually impairs sleep by slowing the metabolic rate. Exercising late, taking caffeine in large doses, drinking and smoking amongst other factors that stimulate us are recipes for insomnia.
• Stay up later than the Sun- While the Sun is a great promoter of energy production and good sleep, there is a reason it sets. Staying up late into the evening, especially staring into blue light is a horrible idea if you want to sleep. But don’t take my word for it, just stay up until 3 am for a few nights and see what happens. I wouldn’t recommend it though.
• Think about the next day. Planning is essential for cultivating good luck. We are typically either planning to fail or planning to succeed. However, the time and place is not bedtime. This creates endless thinking that typically yields no actual helpful results considering  your brain is functioning fragmentally because well…it’s bedtime and it’s trying to shut off. Save planning for the morning, when you’re brains actually working. You can do like me and create a “6 impossible things before breakfast” list, where you put down 6 things that if you did that day would produce 80% or more of your desired outcome and happiness. All fueled solely by Bulletproof coffee, before any solid food

My Top Effective Yet Simple Sleep Hacks

Whether or not you currently have trouble sleeping, there are actually quite a bit you can easily do to improve your sleep. These are the most basic yet most critical activities that will help you improve both the quality and quantity of sleep so you can properly rejuvenate every night. Best of all, they cost nothing!

1. Get Daily Sunlight & Use Red Light Before Bed: Real light (from the sun) is essential for ensuring a fast metabolism, which is our best defense against stress and ensuring restorative sleep. In the presence of darkness, our metabolism slows and there is an increase of stress substances that ruin good sleep. In fact, chronic darkness damages the mitochondria, where as Sun Light and Red Light activates them. For example, bight light activates the key enzyme, cytochrome oxidase, which turns on energy production.Now it is important that you avoid Blue Light from electronics; however, one easy thing to do for improving sleep is getting daily sunlight. If you can spend all morning/day in the sun, I bet you will sleep like a baby. Otherwise, if this isn’t possible due to location or season, then try three bright incandescent lights (250 watt BR40 bulb with 10” metal surround) or a Red Light Machine on your skin before bed to turn up the metabolism and turn down the stress hormones.
2. Create a bedtime ritual. Start winding down at least two hours before bed. Most importantly, give yourself permission to relax! The work never ends, let’s face and accept that — there will always be more. Now that we can own that, let’s start getting out of our heads and creating a life worth living. Design a bedtime routine that excites you as much as vacation does. One that starts about 2 hours before bed, filled with essential oils, love making, classical music, massages, candles, writing and good non-fiction books. This is the time to start shutting off the lights. You’d be surprised what little odds and ends you can pick up for a ritual sacred for little to nothing.
3. Eat Sugar Before Bed: Cortisol regulates blood sugar, so when blood sugar is low, cortisol rises, which turns down the body temperature. You can effectively suppress the stress response by eating ripe fruits, fresh orange juice, milk or raw honey before bed. Most of these also contain anti-stress minerals (magnesium, potassium, and calcium) that improve energy production and sleep quality.
4. Go to bed by 10:00 p.m. The body creates an extra surge of cortisol after 11 p.m. to keep you awake if you push it past 10 pm. A good general rule of thumb is to make it to bed before 10 pm. This way you avoid the “wired and tired” syndrome. This is best for restoring our natural rhythms and keeping our immunity at peak. Not to mention, sleeping truly does make you beautiful!
5. Don’t exercise within 2 hours of bedtime: Exercise can be a stress and promote a release of many stress substances. Exercise depletes glycogen, which is used to balance blood sugar while sleeping, to lower cortisol and to prevent the of carbon dioxide. When exercise chronic and exhausting, it can increase cortisol and lower sex hormones that promote sleep quality and lead to hypothyroid.Here’s a tip; exercise is least stressful when the metabolism is at its highest, using in the afternoon from 11 to 3 pm usually. However, if you cannot work out during this time, take 1/4 tsp. baking soda, 50 mg. of niacinamide, with some vitamin k before and after working out to reduce the stress from exercise.
6. Consider These Supplements: While you can address most of the hormonal imbalances that ruin sleep with lifestyle and diet, there are a few clinically proven supplements that address the high stress chemicals. First is l-theanine, this is an amino acid that induces GABA and reduces cortisol. L-gylcine, found in Collagen/Gelatin also works the same, lowering cortisol by 20%. Consuming salt before bed can lower the adrenaline, putting an end to that racing mind.

Honestly, I say this time and time again health is not about what you put in, it is about what we can comfortably and happily take out. This rings true for our sleep as well, it is less about what we do and more about what we don’t do. These are sleep basics that are easy to implement immediately and most cost no money.

More on Food and Sleep

Your brain uses a lot of energy while you’re sleeping for releasing rest and repair hormones.  That being said, adequate nutrition is a powerful tool for improved sleep. We’ve covered a few dietary tips for sleep already, but here are a few more…

Dietary Tips for Great Sleep:

1. Avoid PUFA: Polyunsaturated fats a.ka. PUFA are promoted as the “healthy fats”, yet they are highly toxic to the human physiology. They impair energy production and metabolism, they suppress immune function, lower the body temperature, damage the brain and heart, inhibit protein digestion, increase estrogen and even attribute to cancer, while impairing our detoxification systems.Not to mention, PUFA are the basic breakdown products that make up the inflammatory prostaglandins, isoprostanes, and lipid peroxides. Excess consumption of PUFA will not only ruin good sleep, but they are associated with many diseases including cancer, hair loss and diabetes.

    

2. Eat 1-2 Tbsp. Raw Honey Before Bed. Your brain uses liver glycogen at night, and raw honey replenishes this supply and can create stable glucose levels for hours.
3. Try Grass-fed Collagen Before Bed. This is perhaps one of my favorite’s because it has so many additional benefits other than lowering cortisol and increasing GABA. These supplements improves skin dramatically, thickens hair, and repairs joint and muscle tissue!

Here’s my pro-sleep tonic:

• 1 cup warm, non-homogenized milk
• 2 tbsp. raw honey
• 2 scoops gelatin
• dash of salt