The Longevity Routine by Dave Asprey

Can a specific diet boost your energy, slow down aging, and optimize your brainpower? Dave Asprey believes so – and has developed a revolutionary method with the Bulletproof Diet.

Who is Dave Asprey?

Dave Asprey is one of the world's most renowned biohackers. The American entrepreneur, author, and podcaster is the founder of the Bulletproof brand and has dedicated himself to taking human performance to the next level. His name is inextricably linked to the concept of self-optimization – be it through nutrition, Fast, Dietary supplement or most modern Longevity technologies.

His journey didn't begin as a health expert, but as a computer scientist in Silicon Valley. In his early twenties, despite his successful career, Asprey struggled with severe obesity, lack of energy, and mental exhaustion. He invested hundreds of thousands of dollars in medical tests, scientific studies, and innovative methods to understand the causes of his health problems—and, most importantly, to solve them. The first step: a drink.

Bulletproof Coffee: Origin of the Biohacking Routine

During a trip to Tibet, American computer scientist Dave Asprey enjoyed a tea with typical yak butter and noticed that he felt much better, both physically and mentally. This experience was, in a sense, the starting point for a new life for the now entrepreneur and author of several books.

Upon his return, he developed a coffee version of Tibetan butter tea. It's black coffee with a few teaspoons of butter and coconut oil. He called his creation Bulletproof Coffee.

But that wasn't all. Asprey, who was overweight at the time, completely changed his diet and lost about 50 kilograms (110 pounds). He also felt better mentally and emotionally than ever before thanks to his new eating routine. The Bulletproof Diet was born.

DIY Bulletproof Coffee

You can easily prepare the mixture of high-quality coffee, grass-fed butter and MCT oil yourself, although without the special "bulletproof" coffee powder:

First, brew yourself a cup of coffee.
Put this in a blender
Add 1-2 tablespoons of organic butter from pasture-raised cows.
Add 1-2 tablespoons of MCT oil or C8 oil
And lastly: mix

MCT oil and C8 oil: The turbo fats of the Bulletproof diet

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

What is MCT oil and how does it work?

MCT oil is usually derived from coconut or palm oil, but 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 enter the bloodstream directly and are thus available to the body more quickly as an energy source.

The advantages according to the Bulletproof diet:

Promotes ketosis and increases fat burning
Provides fast, sustained energy without insulin spikes
Supports mental clarity and concentration
It stimulates thermogenesis (heat production) and can increase calorie consumption.

What is C8 oil – and why is it preferred?

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

C6 (caproic acid): Fastest conversion to ketones, but often associated with stomach problems
C8 (Caprylic acid): The most effective MCT fatty acid for ketosis – it is converted into energy particularly quickly.
C10 (Capric acid): Works more slowly than C8, but 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 delivers the fastest and most effective ketone production. Dave Asprey therefore prefers C8 oil, as it causes fewer digestive problems than other MCTs and is converted into ketones almost immediately.

What does science say?

Research on MCT oil is promising, but not conclusive:

Positive studies:

Ketosis && EnergyStudies show that MCTs – especially C8 – can increase ketone production and thus provide a quick energy source for the brain and muscles.
feeling of satiety && Weight ManagementInitial studies suggest that MCT oil can prolong the feeling of satiety and slightly increase calorie consumption.
Mental performance: Some small studies suggest that MCTs improve cognitive function, especially in older people with neurodegenerative diseases such as Alzheimer's.

Open questions:

Long-term effectsWhile short-term studies show positive effects, it is unclear how the regular consumption of large amounts of MCT oil affects metabolism, cholesterol levels, or intestinal health in the long term.
Fat burning vs. fat gainMCT oil can boost fat burning, but it also provides additional calories – whether this leads to weight loss or a calorie surplus in the long term varies from person to person.

What is the Bulletproof Diet?

The Bulletproof Diet is more than just a nutrition plan – it's a concept for self-optimization. Developed by Dave Asprey, this way of eating is based on the idea of putting the body into an energy-efficient state. Inflammation to reduce while simultaneously increasing mental performance.

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

Three key principles of the Bulletproof Diet

His “bulletproof” diet routine comprises three essential principles.

Organic and unprocessed products

The focus is on products that are organically produced and have not undergone extensive processing or manufacturing. This includes unprocessed whey products, butter from pasture-raised cows, and milk that has not been homogenized or pasteurized.

Accordingly, products with a high proportion of dyes or additives are excluded.Furthermore, it is advantageous to heat certain foods only very slightly. This helps to preserve the important nutrients.

Healthy fats such as grass-fed butter, coconut oil, avocados and MCT oil
Proteins from species-appropriate husbandry, including wild-caught fish, grass-fed beef and eggs from pasture-raised chickens.
Nutrient-rich vegetables, especially leafy greens and low-carbohydrate varieties

Conscious nutrition

Another important aspect of Dave Asprey's routine is conscious nutrition. In the interest of a strong sense of bodily autonomy, he pays very close attention to what he puts into his body.

Foods that promote inflammation should be avoided. According to Asprey, certain foods can destabilize blood sugar levels. microbiome They can throw the body off balance and even impair cognitive performance.

Therefore, the Bulletproof Diet recommends strictly avoiding these foods:

Sugar and refined carbohydrates
Cereals containing gluten and legumes
Industrially processed vegetable oils (e.g. sunflower, rapeseed or soybean oil)
Conventional dairy products (except butter from pasture-raised cows)

Carbohydrates, fats and protein

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

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

Furthermore, carbohydrates increase the production of serotonin, from which the sleep hormone is subsequently produced. Melatonin arises.

Overall, 50-70% of the calories burned 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 the Insulin sensitivity to improve.

Cyclic ketosis - what is it?

Cyclical ketosis is a dietary strategy that utilizes the benefits of ketosis without permanently eliminating carbohydrates. The body is put into a state of ketosis on most days – meaning that fat, rather than sugar, is used as the primary energy source.

However, unlike the classic ketogenic diet, targeted "carb refeeds" are planned, i.e., days or meals on which healthy carbohydrates are consciously consumed.

The principle behind cyclic ketosis is simple:

To ketogenic days (low-carb) – The body uses fat as its main energy source and produces ketones, which boosts fat burning and promotes mental clarity.
To Refeed days (targeted carbohydrate intake in the evening) – Controlled intake of carbohydrates (e.g., sweet potatoes or quinoa) replenishes glycogen stores to maintain performance and support hormonal balance.

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

Cyclic ketosis can:

The Optimize fat burning, while minimizing cravings
The Supporting hormonal balance, in particular the production of leptin and thyroid hormones
The improve athletic performance, because muscle glycogen is replenished regularly

Here's how you can get started with Dave Asprey's Bulletproof Diet.

The Bulletproof Diet is based on the idea of reprogramming the metabolism so that fat is used as the primary energy source – a principle familiar from the ketogenic diet. While sugar provides quick energy but causes cravings and energy fluctuations, the Bulletproof Diet aims to keep blood sugar levels stable, promote fat burning, and boost mental performance.

To help you get started, here is a practical guide to a typical Bulletproof day.

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. Bulletproof Coffee is said to be a good breakfast substitute.

Why Bulletproof Coffee?

Provides the brain with high-quality fats for better concentration.
Provides long-lasting satiety without digestive strain.
Provides 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 goes on the plate?

The Bulletproof diet follows a traffic light system for meals throughout the day:

Allowed (Bulletproof Foods)

Meat from grazing animals && 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 nuts, pecans – no peanuts!)

In moderation (Neutral foods)

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

Avoid (Pro-inflammatory foods)

Sugar &refined carbohydrates
Grain &Pulses (e.g. wheat, oats, beans)
Processed vegetable oils (rapeseed oil, sunflower oil, soybean oil)

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

Dinner &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 to improve sleep.
They replenish glycogen stores without disrupting the metabolism from ketosis.

Recommended carbohydrates for the evening:

Sweet potatoes
White rice (in small quantities)
pumpkin or carrots

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

Key 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 with a high omega-6 content.
Use intermittent fasting – Ideally, a 16:8 fasting cycle is recommended (16 hours fasting, 8 hours eating).

Fast && Supplements

However, the high-fat, low-carbohydrate, and low-protein diet is just one of many components of Dave Asprey's longevity routine. This ranges from intermittent fasting protocols and the use of biohacking techniques to optimize recovery, to dozens of supplements.

All of these are important components on the way to his goal of reaching the 180-year mark.

The bestselling author supplements his diet with a veritable flood of supplements. PolyphenolsSelected amino acids, electrolytes, fat-soluble vitamins, and special oils are part of his daily diet. His product range includes, among other things:

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 [unclear - possibly a specific procedure or treatment]. Red light therapy.

What does science say about the Bulletproof Diet?

A look at current research shows that the short-term effects of a high-fat diet like the Bulletproof Diet are indeed documented. Small studies suggest that a ketogenic diet may also have short-term effects. The feeling of satiety is prolonged., the accelerated weight loss and the Blood sugar levels stabilized – especially compared to a classic low-fat diet.

The ketogenic diet is also being investigated in the medical field, particularly in connection with epilepsy in children and its potential effects on cancer cells. However, research in this area shows mixed results.

But what happens in the long term?

Reliable long-term studies are still lacking. The long-term effects of a diet in which up to 70% of calories come from fat are still unclear. However, most experts agree that those following a ketogenic diet should not do so without careful consideration or on a long-term basis.

Discipline is crucial

Another problem: The Bulletproof Diet only works if you follow it consistently. Even small amounts of carbohydrates can throw the body out of ketosis – and thus weaken the desired effects.

Therefore, anyone who chooses this diet needs not only discipline, but also a clear understanding of their own body.