Dave Asprey
Biohacker · Bulletproof Coffee
Silicon Valley entrepreneur turned self-styled father of biohacking. He invented Bulletproof Coffee, wrote The Bulletproof Diet and a run of follow-ups on fasting, brain energy and meditation, and hosts The Human Upgrade, formerly Bulletproof Radio, now past 1,000 episodes. His stack leans heavily on products from companies he owns, which he discloses, and dietitians have criticized several of his diet claims as thin on evidence.
- Entries
- 25
- Does
- 20
- Recommends
- 5
- Discusses
- 0
Supplements
8 supplements in this stack
- SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Creatine monohydrate
Adds creatine to his coffee every morning, according to the video he embeds on the page. His written advice is plain monohydrate taken consistently, with no loading phase, and he brushes off the kidney and bloating worries as myths.
Source: Dave Asprey blog: Creatine guideView item: Creatine monohydrateOn record from 12 of 62 tracked people: 10 do it, 2 recommend it - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Electrolyte supplementation
Pairs his creatine with LMNT, a sodium, potassium and magnesium mix, for what he describes as better uptake and osmotic balance. The link on his page is an affiliate one, and he says so.
Source: Dave Asprey blog: Creatine guideView item: Electrolyte supplementationOn record from 12 of 62 tracked people: 12 do it - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Magnesium (threonate or glycinate)
Splits his magnesium, half in the morning for daytime energy and half at night for sleep. He says most US adults are short of it and puts it on his list of ten supplements almost everyone should take; the product he names is a bisglycinate from Suppgrade Labs, his own company.
Source: Dave Asprey blog: Top 10 Supplements (almost) Everyone Should be TakingView item: Magnesium (threonate or glycinate)On record from 11 of 62 tracked people: 8 do it, 1 recommends it, 2 have discussed it - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Omega-3 (EPA/DHA)
Favors krill oil over standard fish oil, on the argument that phospholipid-bound omega-3s reach the brain better. In his 2015 sleep short report he suggests taking it a couple of hours before bed and says it helps his own sleep.
Source: Bulletproof Radio Short Report #188: The Art and Science of SleepingView item: Omega-3 (EPA/DHA)On record from 9 of 62 tracked people: 8 do it, 1 recommends it - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Vitamin D3
Takes D3 as part of a combined D, A, K2 and E softgel from his own Suppgrade Labs, and insists K2 always goes alongside D3 so calcium heads for bone rather than soft tissue. He talks about aiming at a blood level rather than a fixed dose, since he says requirements vary with genetics.
Source: Dave Asprey blog: Top 10 Supplements (almost) Everyone Should be TakingView item: Vitamin D3On record from 6 of 62 tracked people: 5 do it, 1 recommends it - SupplementDoes it$$$Mid: Roughly $50 to $500, or up to $50/month.Sponsor, disclosed
NMN and NAD precursors
Qualia NAD+, a blend of three NAD precursors with resveratrol, sits in what he calls his longevity stack. He frames declining NAD as one of seven core aging processes and says the same page is a starting point, not his full regimen.
Source: Dave Asprey blog: 7 reasons you're aging faster than you should beView item: NMN and NAD precursorsOn record from 4 of 62 tracked people: 3 do it, 1 has discussed it - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
Collagen protein
On the days he trains he stirs collagen into his hot coffee as a heat-stable protein, accepting that it makes him hungry an hour earlier and costs him the autophagy of a pure fast. He sold the product himself at the time.
Source: Dave Asprey blog: A Proven Path to a High-Energy MorningView item: Collagen proteinOn record from 2 of 62 tracked people: 2 do it - SupplementDoes it$$$Cheap: Roughly under $50, or under $15/month.
MCT oil (C8)
Brain Octane, the C8 MCT oil he sold through Bulletproof, goes in his morning coffee, and he says it does noticeably more for ketone production than butter alone. He pitches it as the piece that keeps a fat-only, breakfast-free morning in ketosis.
Source: Dave Asprey blog: A Proven Path to a High-Energy MorningView item: MCT oil (C8)On record from 1 of 62 tracked people: 1 does it
Books
3 books in this stack
- BookRecommends$$$Cheap: Roughly under $50, or under $15/month.
Fast This Way
His fasting book, pitched as breaking the rules rather than the fast. His site says he was fasting years before it was fashionable and that anyone drinking his coffee for breakfast has been doing a version of it already.
Source: Dave Asprey: Fast This Way ChallengeVisit daveasprey.com (opens in a new tab)On record from 1 of 62 tracked people: 1 recommends it - BookRecommends$$$Cheap: Roughly under $50, or under $15/month.
Heavily Meditated
His 2025 book on reaching deep meditative states without decades of practice, built on the neurofeedback methods from his 40 Years of Zen facility. He describes the techniques as ones he has personally tested and refined.
Source: Dave Asprey: Heavily MeditatedVisit daveasprey.com (opens in a new tab)On record from 1 of 62 tracked people: 1 recommends it - BookRecommends$$$Cheap: Roughly under $50, or under $15/month.
The Bulletproof Diet
His first book, and the one that made his name. The plan is fat-heavy and low-toxin, and his site says it came out of 15 years and 300,000 dollars of testing on himself. Bulletproof Coffee sits at its center.
Source: Dave Asprey: BooksVisit daveasprey.com (opens in a new tab)On record from 1 of 62 tracked people: 1 recommends it
Gear
2 pieces of gear in this stack
- GearDoes it$$$Cheap: Roughly under $50, or under $15/month.
Blue-light blocking glasses
Wears TrueDark glasses, from a company he founded, through every travel day: lighter lenses on daytime flights, full blocking lenses on evening ones so melatonin is not suppressed before landing. If you do one thing from his jet lag list, he says, make it this one.
Source: Dave Asprey blog: How to Avoid Jet Lag: My Non-Negotiables When I FlyView item: Blue-light blocking glassesOn record from 4 of 62 tracked people: 3 do it, 1 has discussed it - GearDoes it$$$Cheap: Roughly under $50, or under $15/month.
Acupressure mat
The routine he describes is shirt off, flat on your back on a spiked mat for about 20 minutes before sleep; the first minute feels impossible, then he says the body gives up and melts into it. Bulletproof sold one as the Sleep Induction Mat, and he says it gets him to sleep faster with more deep sleep.
Source: Bulletproof Radio Short Report #188: The Art and Science of SleepingView item: Acupressure matOn record from 1 of 62 tracked people: 1 does it
Apps
1 app in this stack
- AppDoes it$$$Cheap: Roughly under $50, or under $15/month.
Othership
The app he runs his daily breathwork through, choosing sessions by whether he wants to go up, come down, or work through an emotion rather than planning routines himself.
Source: Dave Asprey blog: 7 Ways to Upgrade Your Life with BreathworkView item: OthershipOn record from 1 of 62 tracked people: 1 does it
Protocols
8 entriesStructured routines and practices with a defined method.
Whole-body cryotherapy is his favorite form of cold, a few minutes in a chamber, with ice baths and cold showers as the cheaper alternatives he names. He explains the benefit through cold-shock proteins.
Source: Dave Asprey blog: Hormesis: How to Use Stress to Boost Your ResilienceHis own version, Bulletproof Intermittent Fasting, swaps breakfast for a fat-only coffee and runs the fast to lunch or later. He writes that he sticks to the classic form most days and breaks it with collagen in the cup on the days he trains. Purists would not count a buttered coffee as a fast, and he knows it.
Source: Dave Asprey blog: A Proven Path to a High-Energy MorningUses an infrared sauna for heat and stays in at least 20 minutes to trigger heat-shock proteins. A normal sauna works too, he says, though he claims infrared heats deeper and helps detox, a framing that is his rather than settled science.
Source: Dave Asprey blog: Hormesis: How to Use Stress to Boost Your ResilienceA daily non-negotiable for him for several years: faster breathing with his morning coffee to get going, slow exhale-heavy sessions after work to come down, and box breathing at five seconds a side when emotions run hot. He credits the slow work with lifting his HRV by close to a quarter.
Source: Dave Asprey blog: 7 Ways to Upgrade Your Life with BreathworkAbout 20 minutes a week, split into three or four all-out sessions with full recovery between efforts, using AI-driven machines and blood-flow-restriction bands at his Upgrade Labs gyms. He traces the approach back to 18 months of 90-minute workouts six days a week in his twenties that still left him with a 46-inch waist.
Source: Dave Asprey blog: How I Workout Only 20 Minutes A WeekCoffee blended with grass-fed butter and Brain Octane in place of breakfast is the morning he built his whole approach around; he invented the recipe. Most days his own cup stays fat-only, and he says clients of his have gone from one cup until mid afternoon without wanting to eat.
Source: Dave Asprey blog: A Proven Path to a High-Energy MorningGoes barefoot on grass for a few minutes after landing, having started out a skeptic. He admits the science is limited and rests his case on his own blinded N=1 tests, which he says consistently improve his sleep after a flight.
Source: Dave Asprey blog: How to Avoid Jet Lag: My Non-Negotiables When I FlyA certified HeartMath coach since 2010 and on the company's advisory board, he sets readers a six-week program: at least ten minutes once or twice a day on an emWave2, no missed days, to learn to switch off the fight-or-flight response. He calls it the simplest way to connect heart and brain, and sold the device in his own store.
Source: Dave Asprey blog: How to Biohack Your Courage Using the Wizard of Oz (and Heart Rate Variability)
Habits
3 entriesRecurring behaviors recorded in public statements.
Every night he sits with his two kids and each of them names three things they are grateful for, plus the day's wins, about ten minutes all told. He pairs gratitude with forgiveness work and says both are built into his 40 Years of Zen program.
Source: Dave Asprey blog: Use Gratitude to Rewire Your BrainAdvises a wind-down that starts two hours before bed with screens off or dimmed. In his own setup, a low-blue nightlight in the bathroom means a trip in the night does not wake him fully, and the charger LED on his laptop has tape over it.
Source: Bulletproof Radio Short Report #188: The Art and Science of SleepingCalls regular meditation essential for high performance and notes that most of the people he interviewed for Game Changers credited it as a top hack. His own angle is feedback: HRV sensors, headbands like Muse, and the five-day neurofeedback intensive he sells as 40 Years of Zen.
Source: Dave Asprey blog: How To Meditate Better With Biohacking
In their own words
Checked word for word against the linked source
“I take half of my magnesium in the morning so I have more energy during the day and half at night so that I sleep better.”
Dave Asprey blog: Top 10 Supplements (almost) Everyone Should be Taking (opens in a new tab) · 8 Apr 2025 “I wear TrueDark glasses through every travel day, and I switch lenses depending on the time of flight.”
Dave Asprey blog: How to Avoid Jet Lag: My Non-Negotiables When I Fly (opens in a new tab) · 27 Nov 2018 “I pair it with my coffee in the morning as a power-up for the day, and use slower sessions post a long work day to move into the rest and digest side of the nervous system.”
Dave Asprey blog: 7 Ways to Upgrade Your Life with Breathwork (opens in a new tab) · 24 May 2022 On Breathwork
“Every night, before bed, I sit with my two young kids and I ask them three things they’re grateful for. Then I share three things I am grateful for.”
Dave Asprey blog: Use Gratitude to Rewire Your Brain (opens in a new tab) · 28 Nov 2019 “I break my workouts into three or four short sessions each week. Each one focuses on all-out effort followed by full recovery.”
Dave Asprey blog: How I Workout Only 20 Minutes A Week (opens in a new tab) · 11 Jun 2025
Episodes from the feed
Show archive, The Human Upgrade (opens in a new tab)Last fetched . A title without a link is an episode the feed publishes no page of its own for.
- If I Had To Lose 50 Pounds FAST, I’d Do THIS : 1532 (opens in a new tab) · 10m
- Raw Garlic, Egg Yolks, Heat Strokes, and Melatonin : 1531 (opens in a new tab) · 8m
- Jenny McCarthy | The 3 Questions You’re NEVER Supposed to Ask : 1530 (opens in a new tab) · 1h 58m
- 3 Longevity Drugs I QUIT (And the 4 I Take Instead) : 1529 (opens in a new tab) · 36m
- 7 Brain Compounds I Take For Superhuman Focus : 1528 (opens in a new tab) · 10m
Stack notes are paraphrased. Anything in quotation marks is a short excerpt copied from the transcript it links to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.