Two of the health and wellness industry’s biggest influencers, Dave Asprey of Bulletproof and Lee Tilghman of Lee From America, share their tips on how to make living well a part of your daily routine.
Dave Asprey and Lee Tilghman lead very different lives. Tilghman resides in a studio apartment in Los Angeles while Asprey, about 20 years older, lives with his family on an organic farm in Washington. Tilghman is a prominent wellness blogger and recipe developer, while Asprey runs his multi-million-dollar nutrition company, Bulletproof. However, when it comes their approach on health and wellness, the two are more alike than not.
While in town for SXSW, Asprey and Tilghman sat down with us and shared what they do to feel their best, and how others can carry it into their own lives
CEO of Bulletproof (performance food, drinks, and supplements)
Dave Asprey’s energy and enthusiasm for helping others reclaim their health is contagious. Though, there was point in Asprey’s life when he didn’t have quite the same energy and enthusiasm as he does today. In his early teens and 20s, he suffered from several health issues that left him feeling frustrated and fatigued. After reaching his 30s—out of desperation— Asprey began devoting most of his time and money to regaining his vitality.
Years of experimentation later, he discovered the biohacking method, or “changing your environment from the inside-out so you have full control of your biology.” While it sounds overwhelming, Asprey shares a few simple tips for practicing this method on your own.
Breakfast is the most important meal.
Asprey starts his day with Bulletproof coffee (coffee blended with butter and MCT oil), eggs, and bacon. He recommends a high-fat, low-carb breakfast. A fat-filled breakfast better stabilizes blood sugar, and calms hunger hormones to keep you full longer. From his own experience, Asprey also recommends feeding your kids a similar diet. He’s seen increased focus and less insatiable hunger by feeding his kids eggs and bacon for breakfast versus cereal and fruit. “If you [or your kids]can’t go four hours after a meal without eating, your meal wasn’t adequate,” he says.
It’s all about the right lighting.
The light in our environment is crucial because it determines our sleep quality. “One of the biggest and cheapest things you can do is get amazing blackout curtains with zero light around the edges,” says Asprey. Also, try removing LED lights in your bedroom, or covering them with electrical tape. Use red nightlights for kids’ rooms and bathrooms to avoid disturbing melatonin levels.
Set up your kitchen for success
Asprey suggests keeping unhealthy foods out of sight, or rather—don’t keep them in the house at all. If your kitchen is full of junk food, you are expending limited decision-making energy by having to mentally pass up these temptations throughout the day. Try stocking the fridge and pantry with healthy snacks like nuts and dark chocolate (85 percent or higher).
SIMPLE BULLET PROOF DIET TIPS
- Swap in almond butter for peanut butter; the lectins in peanuts cause an inflammatory response in most people, and they’re not destroyed by heat.
- Cook with avocado oil, coconut oil or butter/ghee.
- Avoid beans—they’re high in carbs and not particularly rich in nutrients.
- Steam kale, spinach, or chard before adding to salads or smoothies.
- Substitute cassava flour for any wheat-based flours you’re using to avoid gluten
- When drinking, choose vodka or gin and water over beer or sugary drinks
Recipe Developer and Wellness Blogger, leefromamerica.com
Lee Tilghman’s blog, Lee From America, says it best, she loves to cook, eat, and talk about food. With nearly 300,000 Instagram followers, what began as a place to post photos of her smoothie bowls, is now a blog and full-time career.
With a busy schedule, Tilghman has several habits for leading a healthy, fast-paced life. From food prep to fitting in meditation and exercise, she shared some of her own daily practices.
Reduce screen time.
Tilghman recommends removing as many screens from your home as possible to eliminate distraction and noise. The constant media makes it hard to stay present, she says. In lieu of staring into screens, Tilghman promotes activities like talking with your partner, cuddling with an animal, getting outside, and meditation.
Surround yourself with plants.
When Tilghman moved from New York to Los Angeles, she purchased a rubber tree. It wasn’t long before she became a plant person–one plant turned to two, then three. The plants help clean the air, have a calming effect, add color, and bring the outside in. “I just love the feeling; I love nature, I love the outdoors, but I also love living in the city. Having a bunch of plants in my apartment helps me to feel balanced.”
Keep your pantry pristine.
With frequency, Tilghman clears everything out of her pantry and fridge and does a refresh. She stores her spices in a rack in alphabetical order, a trick she says has ultimately translated to her kitchen as a whole. Her pro-tip: don’t buy pre-blended spices, they’re less flavorful and sit on the shelf for longer. “Having an organized fridge helps me stay on track with meal prep all week long.”
Tilghman’s favorite travel-friendly Matcha Recipe
Tilghman drinks matcha with herbal medicines because it provides her steady energy and focus without the crash that coffee used to give her. “Matcha is also beneficial for the skin due to its high levels of antioxidants and liver-protecting qualities,” she says.
1 scoop Vital Proteins Matcha Collagen
1-2 tablespoons coconut butter
1 teaspoon cinnamon
1 teaspoon adaptogens of choice
14 ounces hot water
1. Blend matcha, coconut butter, cinnamon, yin and water together in a high speed blender.
2. Blend for two minutes to get the most froth possible.
3. Drink immediately or store in an airtight container to drink cold over ice within 24 hours.