Biohacking, as championed by Dave Asprey, is a self-empowerment movement rooted in the belief that individuals can harness science and technology to optimise their physical and mental performance. Asprey, a Silicon Valley entrepreneur and the mind behind Bulletproof Coffee and the Bulletproof Diet, emphasises biohacking as a pathway to achieving a “superhuman” state – a state in which people can reach their peak potential without the common pitfalls of stress, burnout, or the urge to give up.
Asprey defines biohacking as “using science, biology, and self-experimentation to take control of and upgrade your body, your mind, and your life.” His approach combines diet, mindfulness practises, cutting-edge tech, and self-experiments to build the best version of oneself. This can include monitoring biomarkers, using supplements, and incorporating practises like meditation, cold exposure, or fasting to optimise brain function, energy levels, and physical resilience.
His Bulletproof program integrates biohacking’s core concepts, advocating for foods, supplements, and practises designed to boost brain power, energy, and physical health. Bulletproof Coffee, for instance, is Asprey’s well-known biohacking concoction of coffee mixed with butter and MCT oil, claiming to sustain energy and mental clarity for extended periods. His entire system – from diet to lifestyle choices – focuses on helping people “upgrade” their lives and meet daily demands more efficiently and with enhanced focus.
In essence, Asprey’s version of biohacking is about personal experimentation and individual accountability to develop a high-performing, resilient body and mind – one that’s equipped to thrive in today’s fast-paced world.
Here are 10 quick and effective ways to biohack your diet according to the research provided by Dave Asprey and his Bulletproof Diet program.
Eliminate Sugar
Eliminate added sugar from your diet. Soft drinks, processed foods, and flavoured yoghurt are a few examples you can get rid of that are loaded with added sugar. Sugar increases your risk of developing type two diabetes, increases inflammation in the body, decreases energy levels, and promotes weight gain. Ditch those added sugars and switch them to something healthy like naturally occurring sugars found in low glycemic fruit like berries.
Increase Your Vegetable Intake
Eat 6 to 11 servings of organic vegetables every day. Asparagus, bok choy, broccoli, Brussel sprouts, kale, and spinach are great options. The more vegetables you can get into your body the better.
Eliminate Grains and Gluten
Avoid gluten and grain such as corn, oats, and barley. Most of these foods have a negative effect on the body. They cause inflammation and an overgrowth of bad bacteria in the gut and can be a leading cause of candida or yeast overgrowth.
Keep Fruit Intake Low
Reduce your fruit to about two servings a day and always eat whole organic fruit. Stick to low sugar fruits as much as possible such as blackberries, coconut, and avocado.
Eliminate Processed Food
It is no surprise that processed food is bad for your health. They are loaded with chemicals, sugar, unhealthy fats, and sodium. Processed foods are also high in synthetic additives, colourings, and flavourings that can cause many health problems.
Eat Grass-Fed Meat and Wild-Caught Seafood
Choose grass-fed meat and wild-caught seafood. The quality of your meat is important for optimal health. These foods are high in nutrients, healthy fats, and are usually free of added hormones and antibiotics. Plus, they fill you up so that you eat less.
Eliminate Legumes
Legumes are beans, peas, lentils, and peanuts. These should be avoided because they are usually low in nutritional value and prevent your body from properly absorbing protein. They stall weight loss and contain harmful chemicals like BPA; a carcinogen commonly found in plastics.
Eat Healthy Fat
Your body depends on healthy fat such as omega 3s and omega 6s for survival. 50 to 70% of your calories should be from healthy fat; mostly saturated fat. Grass-fed butter, avocados, and grass-fed meat are all examples of healthy fat.
Supplement Where Needed
Dave Asprey suggests supplementing with food first and only supplement with vitamins when needed. Determine what supplements you need by getting a blood test first or paying attention to any symptoms you may be having. Always avoid multi-vitamins as they are usually low in quality and are not balanced.
Cook Your Food Differently
Eat your food raw if possible or slightly steamed to get the most nutrients from your food. For meat, eat it boiled, baked, or lightly grilled. Avoid burned or blackened food because this can produce carcinogens.
As you implement these 10 diet hacks track your progress in a journal or on an app on your phone. Take note of the changes that are occurring in your body, so that you know what benefits you are receiving and whether these hacks are right for you or not. Remember to eat until you are satisfied and listen to your body. Don’t under or overeat, let your hunger be your guide.