Becoming Bulletproof: An Uncommon Approach to Building a Resilient Body - site edition by Mike McNiff, Tim Anderson, Rebecca Kohler Dillon. Download it . Feb 11, The first book I ever wrote, or co-wrote, was Becoming Bulletproof. It basically started what is now Original Strength Systems, a whole body. Pressing Reset. If you've read Becoming Bulletproof, you know that we have an idea that the body can be “reset”. That is to say, we believe people can perform.

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Aug 3, He has co-authored Becoming Bulletproof, and authored Pressing Reset, Fitness Habits Made Easy and The Hope of Movement. May 4, Download Bulletproof DOWNLOAD PDF - KB Becoming Bulletproof An Uncommon Approach to Building a Resilient Body. unfettered joy of simply moving your body slowly becoming like a fading thought; . In fact, the week before the Becoming Bulletproof workshop I strained.

After experimenting a lot with his own way of eating, Dave discovered that adding butter to his coffee greatly improved its effects. The recipe for Bulletproof coffee is really simple: Brew 1 cup of coffee.

Add tablespoons of grass-fed, unsalted butter. This not only tastes great at least if you ask me , according to Dave you also get 3. And, if you drink it regularly, coffee can increase your insulin sensitivity , which prevents diabetes and getting fat.

Even after having sushi with rice the night before, Dave managed to increase his blood ketone level from 0.

Plus, a Bulletproof coffee easily keeps you full until the afternoon, which is great if you want to get lots of work done. More importantly, the right kinds of fat are absolutely essential for your brain to function, such as omega-3 fatty acids, which enable cognitive functions, such as memory. In general, the right kind of fats have two traits: Their molecules are short, which gives them greater anti-inflammatory powers.

This is what people mean when they talk about saturated fats being good for you.

Some of the ones the Bulletproof diet suggests are MCT oil, ghee, avocados, krill oil, cocoa butter, coconut oil and of course: grass-fed butter. A simple way to get more of those healthy fats and great protein at the same time is to just switch all of your meat to be grass-fed and to only consume pastured eggs which means the chickens also ate grass.

If you get too little or bad protein, you lose muscles and your bones get weak. The same applies for grain-fed meat. If needed, you can supplement these rules with the ones listed in books and articles by Java experts. As you are deciding which rules to comply with, aim for quality over quantity to ensure that the team members get the greatest benefit for 2 the least work. The point of having the team comply with development rules is to help the team write better code faster.

Checking compliance with too many insignificant rules could defeat that purpose. Next, think about rules that are unique to your organization, team, and project. Are there explicit rules for formatting or naming conventions that your team is expected to comply with? Do your most experienced team developers have an informal list of lessons learned from past experiences? Simplifying this task If you're using Parasoft Jtest to check whether your code complies with development rules, you can take a shortcut on this step: adopt Jtest's core set of critical rules, then add to it any critical organizational and application-specific rules that your team is currently following.

The core set of critical rules includes approximately 50 rules that have been proven to make an immediate and significant improvement to code. By working with Java development teams worldwide, we have learned that Java software that complies with this core set of rules will be faster, more secure, easier to maintain, and less likely to experience functional problems.

Most rules prevent serious functionality, security, or performance problems; others make code easier to maintain and reuse. To help you determine which rules to comply with, rules are categorized by topic for instance, security, optimization, initialization, garbage collection, JDBC, EJB, servlets, JSP, and so on as well as ranked by severity.

Lesson 1: Put butter in your coffee and blend it to unlock more of its health benefits.

Configure all team tools to check the designated rules consistently. To fully reap the potential benefits of complying with development rules, the entire development team must check the designated set of rules consistently. Consistency is required because even a slight variation in tool settings among team members could allow non-compliant code to enter the team's shared code base.

If the team has carefully selected a set of meaningful development rules to comply with, just one overlooked rule violation could cause serious problems. For instance, assume a developer checks in code that does not comply with rules for closing external resources. If your application keeps temporary files open until it exits, normal testing—which can 3 last a few minutes or run overnight—won't detect any problems.

However, when the deployed application runs for a month, you can end up with enough temporary files to overflow your file system, and then your application will crash.

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Simplifying this task Jtest automatically manages the sharing and updating of standard team test settings and files to provide all team members a hassle-free way to perform tests uniformly. With Jtest, the team-wide configuration process begins with the team architect or lead developer configuring a test scenario to check the exact set of development rules that the team has decided to comply with.

Most teams prefer to select and customize one of the preconfigured sets of rules included with Jtest rather than define a custom set of rules from scratch.

This prevents rule compliance from becoming an overwhelming task. If it's necessary to create additional rules to check application-specific or organizational rules, these rules can be created graphically or automatically with Jtest's RuleWizard module.

The next step is ensuring that all team developers are equipped to check the same set of rules in the same way. The architect adds the team-standard development rule settings and files to TCM, then they are automatically distributed to all developer Jtest installations that are connected to TCM. Further, there is no risk of developers checking compliance with an outdated or incomplete set of development rules. Study after study has shown that the earlier a problem is found, the faster, easier, and cheaper it is to fix.

That's why the best time to check whether code complies with development rules is as soon as it's written or updated. If you check whether each piece of code complies with the designated development rules immediately, while the code is still fresh in your mind, you can then quickly resolve any problems found and add it to source control with increased confidence. These tests can be configured to run automatically each night, or they can be run as needed during the work day.

Either way, Jtest provides the type of "constructive criticism" you would hope to receive from code reviews or pair programming—but without requiring your team members to take time away from their own work.

Plus, Jtest's Quick Fix feature makes correcting most violations as fast and easy as identifying them. For example, assume that you want to check whether a servlet complies with your team's designated development rules.

After you click Jtest's Play button, Jtest automatically checks whether the code complies with the designated team development rules.

In this case, Jtest identifies a violation of the "Specify an initial 'StringBuffer' capacity" rule. StringBuffer allocates only a character buffer by default; if that capacity is exceeded, the StringBuffer class allocates a longer array and copies the contents to the new array. If we specify the initial size—by manually modifying the code, or by using the Quick Fix feature—all those allocations, copies, and garbage collections are avoided, and the code is optimized.

Because this servlet is used repeatedly in the application, this optimization will have a significant effect on overall application performance. Even if all team members intend to check and correct code before adding it to source control, code with problems might occasionally slip into the team's shared code base.

To maintain the integrity of the team's shared code base, you schedule your testing tool to automatically check the team's code base at a scheduled time each night.

Simplifying this task With Jtest, this nightly checking can be set up easily. First, configure a team "Jtest Server" installation to check the code from the command line interface. Then, use cron or the Windows Scheduled Tasks functionality to ensure that the test runs automatically each night.

If a problem is detected, Jtest will email the responsible developer a report that explains the discovered problem.

Becoming Bulletproof

In addition, a comprehensive report will be sent to managers and be available for team review. Use reliability testing to verify that each piece of code is reliable and secure The next step toward reliable and secure code is to perform unit-level reliability testing also known as white-box testing or construction testing.

In Java, this involves exercising each method as thoroughly as possible and checking for uncaught runtime exceptions. If your unit testing only checks whether the unit functions as expected, you can't predict what could happen when untested paths are taken by well-meaning users exercising the application in unanticipated ways—or taken by attackers trying to gain control of your application or access to privileged data.

Bulletproof Problem Solving: The One Skill That Changes Everything

It's hardly practical to try to identify and verify every possible user path and input. They typically stem from problems related to arithmetic, pointers, and indexing, and can occur at any point in a program. If these exceptions surface in the field, the resulting unexpected flow transfer and potential thread termination could lead to instability, unexpected results, or crashes.

In fact, Parasoft has worked with many Java development teams who had trouble with Java-based applications crashing for unknown reasons.


Once these teams started identifying and correcting the uncaught runtime exceptions that they previously overlooked, their applications stopped crashing. Many developers don't realize that uncaught runtime exceptions can also create significant security vulnerabilities. For instance, a NullPointerException in login code could allow an attacker to completely bypass the login procedure.

Design, implement, and execute reliability test cases. To identify potential uncaught runtime exceptions, you test each class's methods with a large number and range of potential inputs, then check whether uncaught runtime exceptions are thrown. Simplifying this task Jtest generates reliability test cases automatically.

To prompt Jtest to automatically generate test cases, tell it which class or set of classes to test, then click the Start button. Jtest will then use its patented test case generation technology to try to exercise the code as thoroughly as possible and expose uncaught runtime exceptions.

Jtest aims to create test cases that execute every possible branch of each method it tests. For example, if the method contains a conditional statement such as an if block , Jtest will generate test cases that test the true and false outcomes of the if statement.

Jtest understands Java code and creates intelligent test cases that make realistic method invocations. Review and address all reported exceptions. All uncaught runtime exceptions exposed by the tests should be reviewed and addressed before proceeding. Each method should be able to handle any valid input without throwing an undocumented uncaught runtime exception.

If code should not throw an uncaught runtime exception for a given input, the code should be corrected now, before you or a team member unwittingly introduce additional errors by adding code that builds upon or interacts with the problematic code. When other developers working with the code know exactly how the code is supposed to behave, they will be less likely to introduce errors. Same reason and procedure as step 1.

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Use functional testing to verify that each piece of code is implemented correctly and operates properly Next, extend your reliability test cases to verify each unit's functionality. The goal of unit-level functional testing is to verify that each unit is implemented according to specification before that unit is added to the team's shared code base.

The key benefit of verifying functionality at the unit level is that it allows you to identify and correct functionality problems as soon as they are introduced, reducing the number of problems that need to be identified, diagnosed, and corrected later in the process. Finding and fixing a unit-level functional error immediately after coding is easier, faster, and from 10 to times less costly than finding and fixing that same error later in the development process.

If the same problem entered the shared code base and became part of a multi-million line application, it might surface only as strange behavior during application testing. Here, finding the problem's cause would be like searching for a needle in a haystack. Leverage Design by Contract to automatically create basic functional test cases recommended, but not required.

Many Java developers have found that by adding specification requirements to the code in the form of simple Design by Contract DbC comments, then having an automated unit testing tool such as Jtest automatically generate test cases that verify this functionality, they can produce a foundational functional unit test suite with minimal effort.

DbC comments are like Javadoc comments, and are simple to add.There are really easy variations. Again, good results!

My main message to take away from this section on breathing is to let it come naturally. Ketosis is indicated by a ketone level of 0. When a child picks up his head while lying on the floor, he is developing his core and training his vestibular system. I chose it because I was really good at math and I was also lazy at the time laughing.

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I do fancy studying docunments not. Review my other posts. One of my extra-curricular activities is comic book collecting.