Dave Asprey's Supplements, Diet & Daily Routine
Last verified against sources 33 primary sources40 sourced items
- 40sourced items
- 33primary sources
- 11supplements
- 6devices
- Morning1
Plus 39 items with no publicly stated time, listed below.
Not medical advice. This page reports what was publicly said, not what you should do. Talk to a qualified clinician before changing your diet, supplements, sleep or exercise.
Summary
What Dave Asprey has said he personally takes and does, from daveasprey.com articles, official Human Upgrade transcripts and his X posts (mostly 2025–2026, with older posts from 2020–2021 marked). He owns or co-founded several companies whose products he names here (Suppgrade Labs, Danger Coffee, TrueDark, Upgrade Labs, Unlimited.Life), and several of the posts carry discount codes.
Everything below is what Dave Asprey has publicly said, quoted and linked to the original source, with the date it was stated or, for an undated page, the date we accessed it. Gaps are marked “not publicly stated”. Dave Asprey has not reviewed or endorsed this page.
By time of day
Only items where the source states a time of day. Doses exactly as stated.Morning
1- Danger Coffee every morningdietNot publicly stated
Plus 39 items with no publicly stated time
- Vitamin DAKE (Suppgrade Labs), 2025 article
- Vitamin DAKE (Suppgrade Labs), 2026 post
- Minerals 101 (Suppgrade Labs), 2025 article
- Minerals 101 (Suppgrade Labs), 2026 post
- Magnesium, half taken in the morning
- Coenzyme Q10
- NMN (Wonderfeel)
- Creatine, in his morning coffee
- Tru Kava, in place of alcohol
- BiOptimizers digestive enzymes
- BEAM Minerals (2021)
- Daily pill count
- Tadalafil (prescription drug)
- Modafinil (prescription drug)
- Testosterone replacement therapy (prescription)
- Go-to meal of grass-fed steak, vegetables and butter (2025)
- Carb cycling (2025)
- Carbohydrates (2026)
- Not carnivore; low-toxin vegetables, white rice, fruit and herbs
- Protein intake
- Fructose limit
- Salt intake
- Arugula instead of kale or spinach
- Blackout curtains and a cool room
- Mouth taping every night
- Sleep trackers (brand not named), 2025
- Oura ring (page last updated Sep 2026)
- TrueDark glasses
- Sunlighten sauna, almost every day
- EMR Tek red light panels
- Cold plunges (over 20 years of cold exposure)
- Three or four short workouts a week (2025)
- About 20 minutes of exercise a week (2026)
- AI-guided equipment at Upgrade Labs (his company)
- Daily walking (described in past tense)
- HRV-guided training choices (page last updated Sep 2026)
- Blood donation every 90 days
- Meditation with binaural beats, grounding, cold plunges and breathwork (described in past tense)
- Biological age test (Generation Lab)
Supplements
| Product & quote | Dose (as stated) | Source & date | Product link |
|---|---|---|---|
Vitamin DAKE (Suppgrade Labs), 2025 articleHis own company's product (Suppgrade Labs)“I like to take Vitamin DAKE from Suppgrade Labs” | Not publicly stated | As stated in Dave Asprey's Top 10 Supplements (daveasprey.com) [31] | No product link |
Vitamin DAKE (Suppgrade Labs), 2026 postHis own company's product (Suppgrade Labs)“Minerals 101 + DAKE are part of my fundamental stack.” | Not publicly stated | As stated in @daveasprey on X: Minerals 101 and DAKE [20] | No product link |
Minerals 101 (Suppgrade Labs), 2025 articleHis own company's product (Suppgrade Labs)“I take the one from my company, Suppgrade Labs. It’s called Minerals 101” | Not publicly stated | As stated in Dave Asprey's Top 10 Supplements (daveasprey.com) [31] | No product link |
Minerals 101 (Suppgrade Labs), 2026 postHis own company's product (Suppgrade Labs)“Minerals 101 + DAKE are part of my fundamental stack.” | Not publicly stated | As stated in @daveasprey on X: Minerals 101 and DAKE [20] | No product link |
Magnesium, half taken in the morningFrom a page promoting his own company, Suppgrade Labs“I take half of my magnesium in the morning” | Not publicly stated | As stated in Dave Asprey's Top 10 Supplements (daveasprey.com) [31] | No product link |
Coenzyme Q10“In fact, I take [00:17:40] 300 milligrams of that stuff every day, and I have for 20 years” | 300 milligrams | As stated in The Human Upgrade Ep. 1434, official transcript (00:17:35) [9] | No product link |
NMN (Wonderfeel)“I like using the NMN from Wonderfeel.” | Not publicly stated | As stated in @daveasprey on X: NMN from Wonderfeel [18] | No product link |
Creatine, in his morning coffeeNames Danger Coffee, his own company“I take 10 grams of creatine daily in my Danger Coffee.” | 10 grams of creatine daily | As stated in @daveasprey on X: creatine [4] | No product link |
Tru Kava, in place of alcoholSource post includes a discount code“I use Tru Kava for my alcohol-free unwind.” | Not publicly stated | As stated in @daveasprey on X: Tru Kava [16] | No product link |
BiOptimizers digestive enzymesSource post includes a discount code“I eat ~200g/day and use @BiOptimizers” | Not publicly stated | As stated in @daveasprey on X: protein intake and BiOptimizers [23] | No product link |
BEAM Minerals (2021)Source post includes a discount code“I take them every single day” | Not publicly stated | As stated in Upgrade Your Supplement Routine with Humic and Fulvic Complexes (daveasprey.com) [32] | No product link |
Devices
“I use blackout curtains, keep my room cool, take magnesium, and wear sleep trackers.”
As stated in Brain-fog habits article (daveasprey.com) [27]No product link“I mentioned the Oura ring in the HRV section because it’s my favorite wearable device for trackable data about my sleep quality and stress levels.”
As stated in What Workout Should You Do Today? (daveasprey.com) [5]No product link- TrueDark glassesHis own company
“These are the glasses you always see me wearing.”
As stated in @daveasprey on X: TrueDark glasses [3]No product link “I use my Sunlighten sauna almost every day.”
As stated in @daveasprey on X: Sunlighten sauna [13]No product link- EMR Tek red light panelsSource post includes a discount code
“I use EMR Tek panels.”
As stated in @daveasprey on X: EMR Tek red light panels [14]No product link - Cold plunges (over 20 years of cold exposure)Source post also promotes Upgrade Labs, his own company
“I've been doing cold exposure for over 20 years. Including lots of cold plunges.”
As stated in @daveasprey on X: cold exposure [19]No product link
Diet
- Danger Coffee every morningHis own company; source post includes a discount code
“from @dangercoffeeofficial is my coffee of choice every single morning.”
As stated in @daveasprey on X: Danger Coffee [2] - Go-to meal of grass-fed steak, vegetables and butter (2025)
“My go-to meal is grass-fed steak with veggies and plenty of grass-fed butter.”
As stated in I Spent $2,500,000... article (daveasprey.com) [30] - Carb cycling (2025)
“I do cycle carbs in and out, focusing on options like white rice, raw honey, and fruits when I do.”
As stated in I Spent $2,500,000... article (daveasprey.com) [30] - Carbohydrates (2026)
“I eat plenty of carbs with very few rules”
As stated in @daveasprey on X: carbohydrates [17] - Not carnivore; low-toxin vegetables, white rice, fruit and herbs
“I am not a carnivore. I eat low toxin vegetables, white rice, and low toxin fruit. And tons of herbs which have way more polyphenols than vegetables.”
As stated in @daveasprey on X: "I am not a carnivore" [12] - Protein intake~200g/daySource post includes a discount code
“I eat ~200g/day”
As stated in @daveasprey on X: protein intake and BiOptimizers [23] - Fructose limitunder 25 grams a dayFrom a page promoting Danger Coffee, his own company
“I keep my fructose under 25 grams a day”
As stated in How I Got Abs in My 50s by Ignoring These 9 Dieting Rules (daveasprey.com) [29] - Salt intake2,500–6,000 mg of high-quality salt dailyFrom a page promoting Danger Coffee, his own company
“I eat 2,500–6,000 mg of high-quality salt daily”
As stated in How I Got Abs in My 50s by Ignoring These 9 Dieting Rules (daveasprey.com) [29] - Arugula instead of kale or spinach
“I eat steak and arugula instead of kale or spinach”
As stated in @daveasprey on X: steak and arugula [22]
Sleep
- Blackout curtains and a cool room
“I use blackout curtains, keep my room cool, take magnesium, and wear sleep trackers.”
As stated in Brain-fog habits article (daveasprey.com) [27] - Mouth taping every night
“For the past four years, I have taped my mouth every night.”
As stated in @daveasprey on X: free biohacks thread (blood donation, mouth taping) [25]
Exercise
- Three or four short workouts a week (2025)From a page promoting Upgrade Labs, his own company
“I break my workouts into three or four short sessions each week.”
As stated in How I Workout Only 20 Minutes A Week (daveasprey.com) [28] - About 20 minutes of exercise a week (2026)
“My exercise using AI and biohacking is 20 [00:08:35] minutes a week or thereabouts”
As stated in The Human Upgrade Ep. 1434, official transcript (00:08:30) [6] - AI-guided equipment at Upgrade Labs (his company)From a page promoting Upgrade Labs, his own company
“Here’s what I use: AI-Powered Tech at Upgrade Labs”
As stated in How I Workout Only 20 Minutes A Week (daveasprey.com) [28] - Daily walking (described in past tense)20 minutes of walking
“moved my body daily—even just 20 minutes of walking”
As stated in Brain-fog habits article (daveasprey.com) [27] - HRV-guided training choices (page last updated Sep 2026)
“If my HRV is low, I know my body is in a stressed state, even if I’m not consciously aware of it.”
As stated in What Workout Should You Do Today? (daveasprey.com) [5]
Other
- Daily pill count150 pills a day
“I don’t take 150 pills a day to feel average.”
As stated in @daveasprey on X: daily pill count [15] - Tadalafil (prescription drug)
“And this is a drug that I have been [00:19:45] taking for about seven years every single night. And it is tadalafil,”
As stated in The Human Upgrade Ep. 1434, official transcript (00:19:40) [10] - Modafinil (prescription drug)
“modafinil is still part of my baseline high-performance state.”
As stated in Modafinil article (daveasprey.com) [24] - Testosterone replacement therapy (prescription)Source page includes a discount link for a prescription product
“I’ve been on it the vast majority of the time since then.”
As stated in Testosterone article (daveasprey.com) [26] - Blood donation every 90 days
“(I personally do it every 90 days)”
As stated in @daveasprey on X: free biohacks thread (blood donation, mouth taping) [25] - Meditation with binaural beats, grounding, cold plunges and breathwork (described in past tense)
“I used meditation with binaural beats, grounded outside with bare feet, took cold plunges, and did breathwork.”
As stated in Brain-fog habits article (daveasprey.com) [27] - Biological age test (Generation Lab)Source post includes a discount code
“I had my biological age tested and it completely changed how I approach my health.”
As stated in @daveasprey on X: Generation Lab biological age test [21]
Editor’s notes
Company ties. Asprey sells or co-owns many of the products he names. He calls Suppgrade Labs “my company” (Top 10 Supplements), and Vitamin DAKE and Minerals 101 come from it. He describes Danger Coffee as “my clean, lab-tested, remineralized coffee” (2025 article) and, in October 2026, as “my new coffee company, nothing to do with Bulletproof” (ep. 1446). He writes that he started TrueDark (“for me to start TrueDark more than a decade ago”, X, Sep 2026). Of Upgrade Labs he writes “We’re building the future of fitness” (2025 article). He says “I’m one of the co-founders of [00:01:15] Unlimited.Life”, a medical practice (ep. 1434). Posts naming Danger Coffee, EMR Tek, Tru Kava, BiOptimizers and Generation Lab include discount codes, and his testosterone article includes a discount link for a prescription product. Each affected item carries a visible note saying so.
Personal use versus advice. Much of daveasprey.com is written as recommendations, with dosage lines aimed at readers. This page lists only lines where he says what he himself takes or does. That’s why most supplements show no dose. The exceptions are CoQ10 (300 mg a day, stated on his podcast) and creatine (10 g a day, in a 2026 post).
Pattern. The items he repeats across 2025 and 2026 are mostly his own companies’ products: Danger Coffee, Vitamin DAKE and Minerals 101, and TrueDark glasses. A non-company item that recurs is cold exposure, plus a short weekly training dose (“three or four short sessions”, about 20 minutes a week).
What changed. Two shifts are visible in his own words. On testosterone, a page last updated February 2020 says he had stopped, while a 2025 page says he has been on it “the vast majority of the time since then”. On carbohydrates, a 2025 article describes a high-fat, low-carb diet with cycling, while a June 2026 post says “I eat plenty of carbs with very few rules”. In September 2026 he said he does not take oral rapamycin. All of these are dated in the timeline above.
Prescription drugs. Asprey has said he takes tadalafil nightly, modafinil and testosterone replacement. They are listed here only as dated statements of what he says he takes, with no doses and no links. Nothing here suggests that anyone else should take them.
Gaps. He has said he takes 150 pills a day, but none of the sources itemize them. They don’t give his current sleep duration, bedtime, eating window, sauna or cold settings, or the brand of his current sleep tracker. His books and YouTube videos were not reviewed.
Changelog
Changes we’ve found Dave Asprey publicly describing, each with its source and, where stated, its date.- : On a workout page last updated September 2026, named the Oura ring as "my favorite wearable device". Source: What Workout Should You Do Today? (daveasprey.com), dated Sep 3, 2026 [5]
- : Said he does not take oral rapamycin ("I feel like crap when I take it, even at low [00:12:50] doses, so I don't touch the stuff."). Source: The Human Upgrade Ep. 1434, official transcript (00:12:45), dated Sep 1, 2026 [8]
- : Said of low-dose naltrexone, which he has tried many times, "It doesn't do anything for me." Source: The Human Upgrade Ep. 1434, official transcript (00:29:40), dated Sep 1, 2026 [11]
- : Wrote "I eat plenty of carbs with very few rules", a looser framing than his 2025 low-carb description. Source: @daveasprey on X: carbohydrates, dated Jun 19, 2026 [17]
- : Wrote of testosterone replacement "I’ve been on it the vast majority of the time since then", which differs from his statement, on a page last updated February 2020, that he had stopped. Source: Testosterone article (daveasprey.com), dated Jul 17, 2025 [26]
- : Described a high-fat, low-carb diet ("Eat a High-Fat, Low-Carb Diet") with carbs cycled in and out. Source: I Spent $2,500,000... article (daveasprey.com), dated Apr 30, 2025 [30]
- : Wrote that he took BEAM Minerals "every single day". His 2025–2026 sources name Minerals 101 from his own company, Suppgrade Labs, instead. Source: Upgrade Your Supplement Routine with Humic and Fulvic Complexes (daveasprey.com), dated Jul 7, 2021 [32]
- : On a page last updated February 2020, wrote that he had used testosterone replacement for almost a decade and "then stopped it a few years ago to make sure that it was not a confounding factor". Source: What I Learned From Taking Testosterone For A Decade (daveasprey.com), dated Feb 27, 2020 [33]
Sources
Every dot is a source listed in full below, with its title, type and date.
- The Human Upgrade Ep. 1446 (with Michael Breus), official transcript
- @daveasprey on X: Danger Coffee
- @daveasprey on X: TrueDark glasses
- @daveasprey on X: creatine
- What Workout Should You Do Today? (daveasprey.com)
- The Human Upgrade Ep. 1434, official transcript
- The Human Upgrade Ep. 1434, official transcript
- The Human Upgrade Ep. 1434, official transcript
- The Human Upgrade Ep. 1434, official transcript
- The Human Upgrade Ep. 1434, official transcript
- The Human Upgrade Ep. 1434, official transcript
- @daveasprey on X: "I am not a carnivore"
- @daveasprey on X: Sunlighten sauna
- @daveasprey on X: EMR Tek red light panels
- @daveasprey on X: daily pill count
- @daveasprey on X: Tru Kava
- @daveasprey on X: carbohydrates
- @daveasprey on X: NMN from Wonderfeel
- @daveasprey on X: cold exposure
- @daveasprey on X: Minerals 101 and DAKE
- @daveasprey on X: Generation Lab biological age test
- @daveasprey on X: steak and arugula
- @daveasprey on X: protein intake and BiOptimizers
- Modafinil article (daveasprey.com)
- @daveasprey on X: free biohacks thread (blood donation, mouth taping)
- Testosterone article (daveasprey.com)
- Brain-fog habits article (daveasprey.com)
- How I Workout Only 20 Minutes A Week (daveasprey.com)
- How I Got Abs in My 50s by Ignoring These 9 Dieting Rules (daveasprey.com)
- I Spent $2,500,000... article (daveasprey.com)
- Dave Asprey's Top 10 Supplements (daveasprey.com)
- Upgrade Your Supplement Routine with Humic and Fulvic Complexes (daveasprey.com)
- What I Learned From Taking Testosterone For A Decade (daveasprey.com)
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