Dave Asprey 1 source tracked
Entrepreneur and self-described biohacker; founder of Bulletproof Coffee, CEO of Upgrade Labs, and host of The Human Upgrade podcast.
About Dave Asprey →
Dave Asprey is an American entrepreneur, author, and self-described biohacker best known as the founder of Bulletproof Coffee and a popularizer of the "biohacking" movement focused on human performance and longevity. A former Silicon Valley technology executive, he founded Bulletproof 360 and later Upgrade Labs, a biohacking-focused fitness venture, and also founded 40 Years of Zen and Danger Coffee. He is a New York Times bestselling author of books including The Bulletproof Diet, Head Strong, Game Changers, and Super Human, and hosts the long-running podcast The Human Upgrade (formerly Bulletproof Radio). Some of his health and nutrition claims have been criticized by dietitians and journalists as lacking scientific support.
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Sponsor read
Sponsor read for AquaTru reverse osmosis water purifier that removes 84 contaminants including PFAS, fluoride, microplastics.
“Aquatru truly purifies it
TH▶ 20:40Dosageaquatruwater.com/DaveAspreyCertaintyexplicitrecommendation -
In a protocol
Stack 3g beta-alanine with creatine to enhance muscle buffering and extend high-intensity capacity.
“Three grams of beta alanine with creatine
TH▶ 27:00Dosage3g beta-alanineCertaintyexplicitrecommendation -
In a protocol
Take creatine with a small amount of sugar/carbs (e.g., fruit or 20g dextrose) to roughly double absorption via insulin.
“20 grams of dextrose...doubles muscle absorption
TH▶ 19:00DosageTake with carb source (e.g., 20g dextrose) post-workoutCaveatsDon't spike insulin excessively unless post-workoutCertaintyexplicitrecommendation -
Endorsement Alternative
Creagatine, a guanidinoacetic acid + creatine monohydrate blend, offers 30-70% greater muscle uptake than plain monohydrate.
“30% to 70% greater muscle creatine uptake
TH▶ 29:30CaveatsNew; Australia-sourcedCertaintyexplicitrecommendation -
In a protocol
Take 5g/day maintenance dose of creatine monohydrate for muscle, brain, heart, bone benefits; safe up to 10g/day in healthy adults.
“up to 10 grams a day has no adverse kidney effects
TH▶ 21:40Dosage3-5g/day maintenance; optional loading 20g/day (5g x 4) for 5 daysCaveatsCan deplete methyl donors at higher doses; may reduce sleep driveCertaintyexplicitstrong endorsement -
Endorsement In a protocol
Dave's own coffee brand recommended as caffeine source to stack with creatine for mental speed.
“a cup of danger coffee with 100 milligrams of caffeine
TH▶ 25:00Dosage~100mg caffeine with 5g creatine in the morningCaveatsAvoid energy drinks (too much caffeine)Certaintyexplicitpersonal use -
In a protocol
When taking creatine, drink water with added electrolytes (sea salt or magnesium/sodium/potassium blend) since creatine pulls water into cells.
“put some sea salt in your water or some electrolytes
TH▶ 31:40Certaintyexplicitrecommendation -
In a protocol Alternative
Take folinic acid with creatine — Dave personally found it prevents muscle tension and sleep issues from creatine depletion.
“if I don't take folinic acid with creatine...I get muscle tension and I can't really sleep
TH▶ 31:10CaveatsPersonal experienceCertaintypersonal onlypersonal use -
Endorsement
Dave's brain book focused on mitochondrial function and neuroplasticity.
“my brain book called Head Strong
TH▶ 4:20Certaintyexplicitrecommendation -
In a protocol
Dissolve creatine in hot (not boiling) water around 140°F to fully dissolve it for better absorption rather than suspending powder.
“put it in hot, but not boiling water
TH▶ 18:10DosageDissolve in water ≤60°C / 140°FCaveatsDon't boil — it breaks downCertaintyexplicitrecommendation -
Endorsement
Dave's book about mitochondria and consciousness, recommended for social anxiety and meditation.
“read heavily meditated for God's sake
TH▶ 26:30Certaintyexplicitrecommendation -
Endorsement In a protocol
Stack N1O1 nitric oxide supplement with creatine for greater muscle perfusion and power; creates a quick NO spike.
“N101, which is really powerful
TH▶ 27:40Certaintyexplicitrecommendation -
In a protocol
Omega-3s mentioned as a stack with creatine for additional benefits.
“beta-alanine, N1O1, omega-3s
TH▶ 32:40Certaintyexplicitoffhand mention -
Eating substantial red meat provides 3-5g creatine per 18oz steak; supports creatine status especially during pregnancy.
“18 ounce steak, you're gonna get between three and five grams of creatine
TH▶ 9:00Dosage~18 oz steakCertaintyexplicitpersonal use -
Endorsement
Dave's longevity book referenced as background reading.
“my longevity book, Superhuman
TH▶ 4:25Certaintyexplicitoffhand mention -
In a protocol
Take TMG with creatine to replenish methyl donors and prevent depletion, especially at higher doses or with MTHFR.
“take TMG with your creatine to be extra careful
TH▶ 30:40Certaintyexplicitrecommendation -
Sponsor read
Sponsor read for Viome's RNA-based test that analyzes 10,000+ pathways and gives personalized food/supplement recommendations.
“Viome takes the guesswork out of it
TH▶ 0:00DosageUse code 10DAVE for 10% off at Viome.comCertaintyexplicitrecommendation -
Avoid using energy drinks as the caffeine source with creatine — they contain too much caffeine to be beneficial.
“don't do it with energy drinks
TH▶ 27:50Certaintyexplicitmild caution -
Dave warns against veganism, claiming it's very hard or impossible to be healthy as a vegan due to amino acid and creatine deficiencies.
“very hard if not impossible to be healthy vegan
TH▶ 10:00CaveatsVegetarian can be healthyCertaintyexplicitstrong warning -
Alternative
Creatine HCL is more soluble than monohydrate and may cause fewer GI issues, though Dave doesn't bother and uses monohydrate.
“Creatine HCL is more soluble
TH▶ 22:00CaveatsNo specific brand recommendationCertaintyhedgedoffhand mention