The Longevity Routine by Dave Asprey

Can a specific diet increase your energy, slow down aging, and optimize your brain performance? Dave Asprey believes exactly that – and has developed a revolutionary method with the Bulletproof Diet.

Who is Dave Asprey?

Dave Asprey is one of the most well-known biohackers in the world. The American entrepreneur, author, and podcaster is the founder of the Bulletproof brand and has made it his mission to elevate human performance to the next level. His name is inextricably linked to the concept of self-optimization – whether through diet, fasting, supplements, or cutting-edge longevity technologies.

His journey did not begin as a health expert, but as a computer scientist in Silicon Valley. In his early 20s, Asprey struggled with severe obesity, lack of energy, and mental exhaustion despite his successful career.He invested hundreds of thousands of dollars in medical tests, scientific studies, and innovative methods to understand the causes of his health problems – and above all, to solve them. The first step towards that: A drink.

The Bulletproof Coffee: Origin of the Biohacking Routine

On a trip to Tibet, American computer scientist Dave Asprey enjoyed a tea with typical yak butter and noticed that he felt physically and mentally much better. This experience was, in a way, the starting signal for the today's entrepreneur and author of several books for a new life.

After his return, he developed a coffee version of the Tibetan butter tea. It is a black coffee with a few teaspoons of butter and coconut oil. He named his creation Bulletproof Coffee.

Not only that, the then-overweight Asprey completely changed his diet and lost about 50 kilograms as a result. He also felt better mentally and emotionally than ever before due to his new dietary routine. The Bulletproof Diet was born.

Bulletproof Coffee to Make Yourself

The blend of high-quality coffee, grass-fed butter, and MCT oil can be easily prepared by you, even without the special "Bulletproof" coffee powder:

• First, brew yourself a cup of coffee
• Pour this into a blender
• Add 1-2 tablespoons of organic butter from grass-fed cows
• Add 1-2 tablespoons of MCT oil or C8 oil
• And finally: blend

MCT Oil and C8 Oil: The Turbo Fats of the Bulletproof Diet

A central element of the Bulletproof Diet is the targeted use of MCT oil (Medium Chain Triglycerides) – a special type of medium-chain fatty acids that are converted into energy particularly quickly. According to Dave Asprey, MCT oil plays a key role in bringing the body into ketosis and enhancing mental performance.

What is MCT oil and how does it work?

MCT oil is usually derived from coconut oil or palm oil, but it contains only medium-chain fatty acids, which the body metabolizes differently than conventional fats. While long-chain fatty acids must first be processed by the liver, MCTs go directly into the bloodstream and are available to the body more quickly as an energy source.

The benefits according to the Bulletproof Diet:

• Promotes ketosis and increases fat burning
• Provides quick, sustainable energy without insulin spikes
• Supports mental clarity and concentration
• Stimulates thermogenesis (heat production) and may increase calorie expenditure

What is C8 oil – and why is it preferred?

Not all MCTs are the same.MCT oil consists of a mixture of various medium-chain fatty acids:

• C6 (Caproic acid): Fastest conversion to ketones, but often associated with stomach issues
• C8 (Caprylic acid): The most effective MCT fatty acid for ketosis – converted to energy particularly quickly
• C10 (Capric acid): Acts slower than C8, but is still useful
• C12 (Lauric acid): Although abundant in coconut oil, it behaves more like a long-chain fat

C8 oil (pure caprylic acid oil) is considered the "premium version" of MCT oil because it provides the fastest and most effective ketone power. Dave Asprey therefore prefers C8 oil, as it causes fewer digestive issues than other MCTs and is converted to ketones almost immediately.

What does science say?

The research on MCT oil is promising but not conclusive:

Positive studies:

• Ketosis &and Energy: Studies show that MCTs – particularly C8 – can increase ketone production, providing a quick energy source for the brain and muscles.
• Sensation of fullness &and Weight Management: Preliminary studies suggest that MCT oil may prolong the feeling of fullness and slightly increase calorie expenditure.
• Mental performance: Some small studies suggest that MCTs may improve cognitive function, especially in older adults with neurodegenerative diseases like Alzheimer’s.

Open Questions:

• Long-term Effects: While short-term studies show positive effects, it is unclear how regular consumption of large amounts of MCT oil affects metabolism, cholesterol levels, or gut health in the long run.
• Fat Burning vs. Fat Gain: MCT oil can boost fat burning but also provides additional calories – whether this leads to weight loss or rather a calorie surplus in the long term varies individually.

What is the Bulletproof Diet?

The Bulletproof Diet is more than just a nutrition plan – it is a concept for self-optimization. Developed by Dave Asprey, this dietary approach is based on the idea of putting the body into an energy-efficient state, reducing inflammation while simultaneously enhancing mental performance.

The principle? Good fats, little sugar, targeted carbohydrates, and high-quality proteins. The Bulletproof Diet combines insights from ketogenic nutrition, the Paleo approach, and biohacking to program the body to use fat as its primary energy source – instead of sugar.

Three key principles of the Bulletproof Diet

Its "bulletproof" eating routine includes three essential principles.

Organic and unprocessed products

Primarily, products that come from organic production and are not extensively processed or refined end up on the plate. This includes unprocessed whey products, butter from pasture-raised cows, and milk that has not been homogenized or pasteurized.

Accordingly, products with a high content of colorings or additives are out of the question.Additionally, it is beneficial to heat certain foods very little. This way, the important nutrients are preserved.

• Healthy fats such as pasture butter, coconut oil, avocados, and MCT oil
• Proteins from pasture-raised sources, including wild-caught fish, grass-fed beef, and eggs from free-range chickens
• Nutrient-rich vegetables, especially leafy greens and low-carb varieties

Conscious nutrition

Another important point in Dave Asprey's routine is conscious nutrition. He pays very close attention to what goes into his body in the sense of pronounced body autonomy.

Foods that promote inflammation should be avoided. Certain foods can destabilize blood sugar according to Asprey, throw the microbiome out of balance, and even impair cognitive performance.

Therefore, the Bulletproof Diet recommends strictly avoiding these foods:

• Sugar and refined carbohydrates
• Gluten-containing grains and legumes
• Industrially processed vegetable oils (e.g., sunflower, canola, or soybean oil)
• Conventional dairy products (except butter from grass-fed cows)

Carbohydrates, fats, and protein

Thirdly, the diet has a clear idea of essential ingredients such as fats, proteins, and carbohydrates. Asprey considers protein to be the cause of many diseases in the body, which is why it should only be consumed in modest amounts.

A central element of the Bulletproof Diet is cyclical ketosis.This means that the body primarily uses fat as an energy source on most days, but carbohydrates are intentionally provided at certain times - however, only in small amounts and preferably at dinner. The bacterial composition in the gut (microbiome) is supposed to be particularly favorable at this time.

In addition, carbohydrates increase the production of serotonin, from which the sleep hormone melatonin is subsequently produced. 

Overall, 50-70% of the burned calories should come from healthy fats, about 20% from protein, and the rest from carbohydrates.

Last but not least, Asprey recommends intermittent fasting (16:8 method) to stimulate cell regeneration and improve insulin sensitivity.

Cyclical Ketosis - what is it?

Cyclical Ketosis is a dietary strategy that utilizes the benefits of ketosis without permanently giving up carbohydrates. The body is put into a state of ketosis on most days – this means that fat is used as the primary energy source instead of sugar.

However, unlike the classic ketogenic diet, targeted "carb refeeds" are planned, meaning days or meals where healthy carbohydrates are consciously consumed.

The principle behind cyclical ketosis is simple:

• On ketogenic days (low-carb) – The body uses fat as the main energy source and produces ketones, which boosts fat burning and promotes mental clarity.
• On refeed days (targeted carbohydrate intake in the evening) – Through the controlled intake of carbohydrates (e.g.Sweet potatoes or quinoa) replenish the glycogen stores to maintain performance and support hormonal balance.

Why is this sensible?While a continuous ketogenic diet is difficult for many people to maintain, cyclical ketosis offers a more flexible alternative.

A cyclical ketosis can:

• Optimize fat burning, while minimizing cravings
• Support hormonal balance, especially the production of leptin and thyroid hormones
• Improve athletic performance, as muscle glycogen is regularly replenished

This is how you can get started with Dave Asprey's Bulletproof Diet

The Bulletproof Diet is based on the idea of adjusting metabolism to use fat as the primary energy source – a principle known from ketogenic nutrition. While sugar provides quick energy but causes cravings and energy fluctuations, the Bulletproof Diet aims to stabilize blood sugar levels, promote fat burning, and enhance mental performance.

To ensure a successful start, here is a practical guide for a typical Bulletproof tag.

The perfect Bulletproof start to the day

In the morning, the rule is: fats instead of carbohydrates! Asprey recommends either skipping breakfast or making it particularly high in fat. The Bulletproof Coffee is said to be a good breakfast substitute. 

Why Bulletproof Coffee?

• Provides the brain with high-quality fats for better concentration
• Ensures long-lasting satiety without digestive burden
• Delivers energy without causing insulin spikes

If you do want to have breakfast, it should be high in fat and protein, e.g., scrambled eggs with avocado and butter.

Bulletproof Lunch – What’s on the Plate?

For the meals of the day, the Bulletproof Diet follows a traffic light principle:

Allowed (Bulletproof Foods)

• Meat from pasture-raised animals &and wild-caught fish
• Nutrient-rich vegetables (e.g., broccoli, spinach, cabbage)
• Healthy fats (grass-fed butter, coconut oil, olive oil, avocados)
• High-quality nuts (e.g., macadamia, pecans – no peanuts!)

In moderation (Neutral foods)

• Certain dairy products (only from raw milk &and not homogenized)
• Vegetables with moderate starch content (e.g.Carrots, pumpkin)

Avoid (Inflammatory foods)

• Sugar &and refined carbohydrates
• Grains &and legumes (e.g. wheat, oats, beans)
• Processed vegetable oils (canola oil, sunflower oil, soybean oil)

Example of a bulletproof lunch: Steak with spinach and avocado – satisfying, provides high-quality fats, and keeps blood sugar stable.

Dinner &and targeted carbohydrates for better sleep

Although the Bulletproof Diet is predominantly low-carb, targeted carbohydrates are allowed in the evening. The reason:

• They promote serotonin production and thus help improve sleep.
• They replenish glycogen stores without taking the metabolism out of ketosis.

Recommended carbohydrates for the evening:

• Sweet potatoes
• White rice (in small amounts)
• Pumpkin or carrots

Example of a bulletproof dinner: Wild salmon with roasted vegetables &and some sweet potato – healthy fats, proteins, and targeted carbohydrates for optimal recovery.

Important Bulletproof rules for sustainable success

• Healthy fats are your best friend – about 50–70% of your calories should come from fat.
• Keep proteins in moderation – Asprey recommends moderate amounts to avoid accelerating the aging process.
• Avoid sources of inflammation – especially sugar, grains, and vegetable oils high in omega-6.
• Use intermittent fasting – ideally, a 16:8 fasting cycle (fast for 16 hours, eat for 8 hours).

Fasting & Supplements

The high-fat and low-carbohydrate, as well as low-protein diet, is just one of many building blocks of Dave Asprey's longevity routine. This ranges from intermittent fasting protocols to the application of biohacking tricks for optimizing recovery, to dozens of supplements.

All of these are important components on the way to his goal of reaching the age of 180 years.

The bestselling author complements his dietary routine with a true flood of supplements. Polyphenols, selected amino acids, electrolytes, fat-soluble vitamins, and special oils are part of his daily menu.His range includes among other things:

• Vitamin D
• Collagen
• Vitamin C Capsules
• Magnesium
• NAD Booster

Asprey, who describes himself as a biohacker and health enthusiast, claims to have spent more than one million US dollars on his longevity routine to date. This enormous sum is based, among other things, on costly interventions such as stem cell treatments, NAD infusions, and regular red light therapies. 

What does science say about the Bulletproof Diet?

A look at the current state of research shows: Short-term effects of a high-fat diet like the Bulletproof Diet are indeed documented.Small studies suggest that a ketogenic diet extends the sense of satiety, accelerates weight loss, and stabilizes blood sugar levels – especially compared to a classic low-fat diet.