Dave Asprey

12 daily habits

The self-described father of biohacking: founder of Bulletproof, author of six books, and host of The Human Upgrade. He has spent over a million dollars hacking his own biology — from butter coffee and intermittent fasting to red light, cryotherapy and neurofeedback — and has publicly discussed using peptides such as BPC-157 as part of his regimen.

For information only. These habits are compiled from public statements and are not medical advice or endorsed by Dave Asprey. Consult a qualified professional before changing your routine, supplements, or therapies.

☀ Morning5 habits
  • Butter coffee morningStarts the day with his signature high-fat coffee in place of breakfast.
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  • Intermittent fastingCompresses eating into a window, often skipping conventional breakfast entirely.
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  • Peptide protocols (publicly discussed)Has publicly discussed using peptides such as BPC-157 within his broader regimen.
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  • Morning supplement stackTakes an extensive, individually tested supplement stack.
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  • Red-light therapyUses red and near-infrared light for skin, energy and recovery.
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◐ Daytime3 habits
  • Short intense trainingPrefers brief, high-intensity, tech-assisted workouts over long sessions.
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  • Cryotherapy or coldUses cryo or cold exposure for recovery and mood.
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  • Grass-fed, low-toxin mealsEats a high-fat, quality-sourced diet and avoids what he calls dietary kryptonite.
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4 more habits inside

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