Dave Asprey went from being a 300-lb. heart attack-waiting-to-happen to 9.6% body fat. He was a fat kid with stretch marks by age 16. In his twenties, he lost 100 pounds without counting calories or excessive exercise. He has upgraded his brain by 20 IQ points and lowered his biological age, as well as taught himself to sleep more efficiently. These things have transformed him into a better father, husband, and entrepreneur. Asprey has spent over $1 million in the hopes of living well past 100 years of age. He is a best-selling author of The Bulletproof Diet and 4 other books. His podcast is top-rated and he has hundreds of thousands of followers on Twitter and Instagram.
Dave Asprey’s Diet
Asprey designed The Bulletproof Diet. It is basically the ketogenic diet with a heavy emphasis on vegetables. You do not need to count calories or macros.
Asprey is a proponent of intermittent fasting and protein fasting.
- Low Carbs 10% 10%
- Mid-High Protein 20% 20%
- High Fat 70% 70%
A Pat of Butter with Your Coffee?
If you ever wondered where the idea of butter and MCT oil in your coffee came from, you can thank Asprey. He estimates that people have drunk 150 million cups of his Bulletproof Coffee since he uploaded the recipe onto the internet in 2009. Bulletproof Coffee is a staple of his Bulletproof Diet and the only thing Asprey drinks before noon.
Other than his Bulletproof Coffee in the morning, Asprey recommends eating in a small 6 to 8-hour window starting at noon, or later if you’re not hungry. Eat plenty of fat with dinner so you don’t feel hungry.
To promote longevity, Asprey advocates eating no more than 25g of protein one day a week. If you notice unwanted side effects such as muscle loss, you can cut back on protein for several meals in a row instead.
Once a week, Asprey eats extra carbs (100-150g), but this vary based on your stress level, your hunger level, and how fast you want to lose weight.
What to Eat
Ghee (clarified butter)
Virgin Coconut Oil
What to Avoid
Any foods you are sensitive to.
Dave Asprey on Health
‘Looking and feeling sick, tired, fat, or weak is not an option, and you were not meant to be that way.’
Dave Asprey on Wellness
‘If you’re not feeling amazing, there is always a reason!’
Dave Asprey on Clean Eating
‘Get all the crap out of your diet, just do it right for a week. Then just see what can happen.’
Dave Asprey on Complete Meal
‘If your body wants to snack, you did something wrong at the last meal.’
Dave Asprey on Diet
‘The best thing you can do to live a long time is to eat the highest-quality food.’
Dave Asprey’s Fitness Routine
According to Asprey, weight training is the best way to work out because it fulfills all the requirements for proper exercise: it increases muscle mass, it increases testosterone & growth hormone levels, and it increases insulin sensitivity. Asprey advises a minimum of one session every other week to a max of three sessions of strength training per week. It should take no more than 20 minutes (and may take only 10). It should be high intensity and taken to exhaustion.
High-Intensity Interval Training (HIIT)
Get a strong heart and lungs in minimal time. Do this exercise no more than once per week.
Asprey’s K.I.S.S. Plan
If you’re an amateur, keep it super simple and alternate: do a single session of weight training one week and one session of HIIT the next. That’s it. Minimize your time commitment while maximizing your results.
The Bulletproof Body
Perform 5 exercises for 1.5-2 minutes (until exhaustion), with a max rest time of 2 minutes between exercises. To determine weight, a good guideline is 80% of the highest weight you can lift once. If you’re just starting out, machines are best for proper form. If you are experienced, free weights are fine.
Lat Pull Down
How to HIIT It
Run as hard as you can for 30 seconds; rest for 90 seconds. Repeat for 15 minutes. You can sprint outside, on a cross-trainer, or on a spinning bike.
Don’t Overdo It
If you want to do the minimum, do strength training one week and HIIT the next, adding up to only 4 workouts per month. If you’re a maximizer, do strength on day 1, rest on day 2, strength day 3, rest days 4&5, HIIT day 6, rest days 7&8, strength day 9.
Dave Asprey on Fitness
‘The three pillars of the Bulletproof Lifestyle are exercise, nutrition, and sleep.’
Dave Asprey on taking charge of your health
‘You can absolutely control how your cells make energy, how much energy they make, and what you do with it.’
Dave Asprey’s Supplements
Activated charcoal removes toxins from your diet.
Vitamin D supports immune function and is anti-inflammatory. It also supports quality sleep. More than half of the world doesn’t get enough of this all-important vitamin.
Krill Oil contains anti-inflammatory, brain-boosting omega-3s.
Vitamin C is a powerful antioxidant that is needed for the production of collagen and connective tissue.
L-Tyrosine is a mood-boosting amino acid. It gives you energy, increases cognition and reduces stress.
Methyl B1-2 & Methyl Folate
Methyl B1-2 & Methyl Folate protect against dementia, support the immune system, regenerate cells and maintain nerves.
Magnesium is used in energy production, in hundreds of enzymatic processes and in DNA and RNA transcription. It can help also you sleep better by regulating melatonin and lowering stress.
Iodine is necessary for proper thyroid function, immune function and it also prevents brain damage.
Vitamin K2 helps to metabolize calcium which decreases your risk of heart disease and bone loss.
Vitamin A is necessary for healthy eyes, as well as other organs like the liver, kidneys, heart and lungs. It also supports the immune and reproductive systems.
Zinc and Copper
Zinc and Copper should be taken together because too much zinc on its own can decrease copper levels. Together, they form an important antioxidant. They also contribute to heart health.
Dave Asprey’s Lifestyle
Sleeping Style (Quality Over Quantity )
Six and a half hours may be better than eight. Asprey strongly advocates protecting yourself from ‘junk light,’ or the blue light from screens like on your phone, laptop, etc. Because blue light messes with melatonin production, it can wreck your sleep. Other sources of blue light include street lamps and LEDs.
Meditate to compensate for lack of sleep
If you don’t get enough sleep, meditate in the morning. Start with 5 minutes, and work your way up to 20. It can make all the difference in your day.
High-Tech Sleep Aids
Some non-pharmaceutical sleep aids that Asprey uses include weighted blankets, a sleep device like the ŌURA ring and a sleep headband.
(Way) Above Average
Asprey has no interest in being ordinary. His plan is nothing less than to hold the record for the longest human lifespan. He expects to live to at least 180. To that end, he engages in all kinds of cutting-edge therapies including stem cell transplants, UV lights, cryotherapy and vibration plates.
One Simple Question
He has focused obsessively on finding the answer to this question: What are the simplest things you can do to be better at everything?
Wake Up. Crush It. Repeat.
No explanation necessary.
Dave Asprey on Taking Charge of Your Life
‘Instead of discovering who you are, you become powerful when you decide who you are.’
Dave Asprey on Acceptance
‘You’re not going to be able to get rid of everything from junk lighting to mold and that’s okay. Just do your best to set your environment up to support your energy systems so that you’re not exhausted at the end of the day.’
Dave Asprey on Balanced Living
‘In order to upgrade yourself, you have to pay attention to the spiritual, emotional, cognitive and physical parts of life all at the same time.’
Brain Octane Oil