What Dave Asprey uses

Asprey gave a short endorsement blurb for David Sinclair's longevity book, printed in the publisher's praise section.

“Prepare to have your mind blown.”Dave Asprey

Source: Lifespan | Book by David A. Sinclair | Simon & Schuster (book)

Added on top of Sleep 101 in the evening; no doses stated

Asprey lists these generic supplements as additions to his nightly sleep stack.

“On top, I add Lion's mane, magnesium glycinate, trace minerals, L-ornithine, and GABA.”Dave Asprey

Source: This Biohacker's Nightly Routine Gives Him The Sleep Quality Of A 20-Year-Old (article, 29 Jan 2025)

Taken around 9:15 p.m. as the base of his sleep stack

Asprey starts his nightly sleep supplement stack with Sleep 101 from Suppgrade Labs, which he describes as his company.

“I take my sleep supplement stack, starting with Sleep 101 from my Suppgrade™ company.”Dave Asprey

Source: This Biohacker's Nightly Routine Gives Him The Sleep Quality Of A 20-Year-Old (article, 29 Jan 2025)

Roughly 20 minutes a week total, mainly on an AI-driven exercise bike with very short hard efforts

Asprey told Entrepreneur he exercises only about 20 minutes a week, mostly on an AI-guided bike where the hard effort lasts around 40 seconds.

“You're only working hard for 40 seconds, and it's all driven by AI.”Dave Asprey

Source: entrepreneur.com (interview, 20 Mar 2024)

Intermittent fasting in the morning; first meal ~1-2 p.m. of steak or ground beef with greens, herbs, sheep's milk cheese/yogurt, white rice and blueberries; targets ~40 g prebiotic fiber and ~200 g protein a day

Asprey described fasting through the morning and eating a beef-and-greens first meal in the early afternoon, along with his daily fibre and protein targets.

Source: entrepreneur.com (interview, 20 Mar 2024)

Blended with unsalted butter and Brain Octane oil; makes enough for the family

Asprey founded Bulletproof and described blending Bulletproof Coffee as his breakfast in a profile of his morning routine.

Source: The founder of Bulletproof Coffee shares the morning routine that sets him up for success (article)

First coffee of the day as espresso/Americano

In his own first-person account of his routine, Asprey says his first drink after waking is a Danger Coffee espresso or Americano; he founded the brand.

“Then I drink my first Danger Coffee (espresso/Americano), brush my teeth, shower, and take the kids to school.”Dave Asprey

Source: This Biohacker's Nightly Routine Gives Him The Sleep Quality Of A 20-Year-Old (article, 29 Jan 2025)

Asprey says he sleeps on an Essentia foam mattress, which he chose for being free of chemicals and flame retardants, and pairs it with a nighttime cooling system.

“I hop into my bed with a chemical and flame-retardant-free Essentia foam mattress, and I turn on my nighttime cooling system.”Dave Asprey

Source: This Biohacker's Nightly Routine Gives Him The Sleep Quality Of A 20-Year-Old (article, 29 Jan 2025)

Used for sleep tracking

Asprey names the Gen 3 Oura ring as one of the tools he likes for tracking his sleep.

“I like the SleepSpace app and the Gen 3 Oura ring.”Dave Asprey

Source: This Biohacker's Nightly Routine Gives Him The Sleep Quality Of A 20-Year-Old (article, 29 Jan 2025)

Used as a sleep-cycle alarm and tracker

Asprey uses the SleepSpace app's alarm to wake near the top of a sleep cycle, and also uses it for sleep tracking.

“I wake up using the SleepSpace alarm that gently rouses me at the top of a sleep cycle so I don't get jarred awake.”Dave Asprey

Source: This Biohacker's Nightly Routine Gives Him The Sleep Quality Of A 20-Year-Old (article, 29 Jan 2025)

Asprey told GQ he had been using a Levels continuous glucose monitor; the article notes he is an investor in the company.

“I've been using a continuous glucose monitor from a company called Levels Health”Dave Asprey

Source: The Real-Life Diet of Dave Asprey, Who Thinks Coffee Is a Superfood (GQ, republished by Levels) (interview, 28 Jan 2021)

Puts them on around 8 p.m.

Asprey wears TrueDark glasses in the evening as part of his wind-down and says he started the company himself.

“I started my own company, TrueDark®, which makes glasses specifically designed to help you get better sleep.”Dave Asprey

Source: This Biohacker's Nightly Routine Gives Him The Sleep Quality Of A 20-Year-Old (article, 29 Jan 2025)

Asprey says he drinks water with sea salt and lemon juice in the morning to replace electrolytes, before his espresso and outdoor light exposure.

“replenishes lost electrolytes and maintains hydration”Dave Asprey

Source: LONGEVITY EXPERT DAVE ASPREY (The London Standard) (interview, 24 July 2025)

Around 10 p.m., alongside a custom bite guard

Asprey describes taping his mouth at bedtime to encourage nasal breathing as part of his night routine.

Source: This Biohacker's Nightly Routine Gives Him The Sleep Quality Of A 20-Year-Old (article, 29 Jan 2025)

Writes three things he is grateful for, around 9:30 p.m.

Asprey ends his evening by writing down three things he's grateful for in a journal.

“I write three things I'm grateful for in my gratitude journal.”Dave Asprey

Source: This Biohacker's Nightly Routine Gives Him The Sleep Quality Of A 20-Year-Old (article, 29 Jan 2025)

At least 45 minutes of biohacking (cold plunge, infrared sauna, breathwork or AI cardio) before meetings

Asprey schedules a block of biohacking before his meetings and says he uses the Upgrade Labs technology stack, a company he founded.

“at least 45 minutes of biohacking before meetings”Dave Asprey

Source: LONGEVITY EXPERT DAVE ASPREY (The London Standard) (interview, 24 July 2025)