The Human Upgrade System is our name for the biohacking approach of Dave Asprey, founder of Bulletproof and host of The Human Upgrade podcast. Asprey defines biohacking as “the art and science of changing your internal and external environment to take full control of your biology”, using tools such as tracking, fasting, light, sleep, smart exercise and meditation.
Last updated: 30 October 2026
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How we wrote this guide: this guide was written by Saj Ali. Every research claim below links to the original study, its DOI or an official record.
Quick answer: what is the Human Upgrade System?
- It is Dave Asprey’s biohacking approach. Asprey is best known as the founder of Bulletproof Coffee and is often called the “Father of Biohacking” (Dave Asprey, About).
- It is named after his podcast. The Human Upgrade (formerly Bulletproof Radio) has more than 1,000 episodes (Dave Asprey, The Human Upgrade) and was a Webby Award honoree in 2020 (IMDb, The Human Upgrade awards).
- It rests on five core principles. These are tracking your biology, cutting dietary toxins, supporting cellular energy, intermittent fasting and managing light and sleep (Dave Asprey, About).
- It aims for more results with less effort. His book Smarter Not Harder argues for choosing “the most effective tool with the most leverage” (London Real, Smarter Not Harder interview).
- Related research is encouraging. Studies support intermittent fasting (de Cabo & Mattson, 2019), efficient interval training (Milanović et al., 2015), light for sleep (Blume et al., 2019) and heart rate variability training (Goessl et al., 2017).
Contents
- What Is the Human Upgrade System?
- Who Is Dave Asprey?
- The Human Upgrade Podcast
- The Five Core Principles
- How to Start the Human Upgrade System: A Simple Daily Plan
- Dave Asprey’s Books
- Bulletproof Coffee
- Upgrade Labs and 40 Years of Zen
- What the Research Shows
- What People Use the Human Upgrade System For
- The Human Upgrade System Compared with Similar Methods
- Tips for Getting Started
- Watch, Listen and Follow
- Frequently Asked Questions About Human Upgrade System
- Key Takeaways
- Explore More on Self Help Supermarket
- Sources
What Is the Human Upgrade System?
The Human Upgrade System brings together the core ideas and practices Dave Asprey teaches through his podcast, books and Upgrade Labs centres. At its heart is biohacking, which Asprey defines as “the art and science of changing your internal and external environment to take full control of your biology” (Dave Asprey, About).
Asprey describes his mission as helping people “upgrade to a happier, more conscious state, one cell at a time” (Dave Asprey, About). The approach is practical and experimental: you try a change, measure how you feel and perform, and keep what works.
The name comes from his podcast, The Human Upgrade, and from Upgrade Labs, which calls itself a “Human Upgrade™ Center” (Upgrade Labs).
The Human Upgrade System at a Glance
| Created by | Dave Asprey, founder of Bulletproof |
| Main idea | Change your environment and habits to upgrade your biology |
| Core principles | Tracking, clean food, cellular energy, fasting, light and sleep |
| Key books | The Bulletproof Diet, Head Strong, Super Human, Fast This Way, Smarter Not Harder, Heavily Meditated |
| Podcast | The Human Upgrade (formerly Bulletproof Radio) |
| Cost to start | Free; many practices use only light, timing and breath |
Details are from Dave Asprey, About, Dave Asprey, Books and Dave Asprey, The Human Upgrade.
Who Is Dave Asprey?
Dave Asprey is an entrepreneur and a four-time New York Times bestselling author. He is CEO of Upgrade Labs and the host of The Human Upgrade podcast (Dave Asprey, About).
His background is in technology. He sold caffeine T-shirts from his college dorm room before the web browser was even invented, then worked in Silicon Valley, including at the company that hosted the first Google servers. He co-founded a division of Exodus Communications (Dave Asprey, About).
His health journey
Asprey says that in his twenties his success came at a cost. He was battling brain fog, arthritis and prediabetes, and he describes having “the biochemistry of a 60-year-old” (Dave Asprey, About).
That started a long quest to improve his health. He says he lost more than 100 pounds (about 45 kg) and has invested nearly $2 million (about £1.5 million) in measuring and upgrading his biology (Dave Asprey, About). A trip to Mount Kailash in Tibet, where he tried yak butter tea, later inspired Bulletproof Coffee (Dave Asprey, About).
Asprey went on to coin the term “biohacking”, ran a biohacking conference for ten years and founded companies including Bulletproof 360, Danger Coffee, TrueDark and 40 Years of Zen (Dave Asprey, About).
The Human Upgrade Podcast
The Human Upgrade began as Bulletproof Radio in 2011 (IMDb, The Human Upgrade awards). Asprey describes it as a “Webby award-winning, top 100 podcast” with more than 1,000 episodes (Dave Asprey, The Human Upgrade). It was a Webby Award honoree for Health and Wellness in 2020 (IMDb, The Human Upgrade awards), and his site reports more than 350 million downloads (Dave Asprey, About).
Its tagline sums up its purpose: “Learn How to Upgrade Your Body, Mind, & Consciousness. One Episode at a Time” (Dave Asprey, The Human Upgrade).
Each episode features Asprey in conversation with a guest, often a doctor, researcher, athlete or author. Topics range from fasting, sleep and fitness to the gut, the brain and longevity. His book Game Changers grew out of these interviews, as he set out to learn what the top-performing guests had in common (Dave Asprey, Books).
The Five Core Principles
Asprey sets out five core biohacking principles (Dave Asprey, About).
| Principle | What it means | Example practices |
|---|---|---|
| 1. The quantified self | Tracking biological data to measure and upgrade performance | Heart rate variability, sleep stages, blood markers |
| 2. Cutting toxins | Reducing anti-nutrients and mould toxins in food and drink | Choosing clean, tested coffee and whole foods |
| 3. Cellular energy | Supporting the mitochondria, the cell’s power plants | Minerals, CoQ10 and NAD+ precursors |
| 4. Intermittent fasting | Using fasting to support metabolic flexibility | Time-restricted eating |
| 5. Light and circadian rhythm | Managing light to improve sleep and repair | Blue-light filters, deep sleep, red light therapy |
Practices are summarised from Dave Asprey, About.
How to Start the Human Upgrade System: A Simple Daily Plan
Asprey’s approach is built on a handful of core principles: tracking, clean food, cellular energy, fasting and light (Dave Asprey, About). This beginner plan brings them together into a single day. Pick the steps that suit you and build from there.
- Get morning light. Within an hour of waking, spend a few minutes outside in daylight. Asprey puts light and circadian rhythm at the centre of his approach.
- Have a Bulletproof-style coffee or delay breakfast. If you enjoy coffee, try the Bulletproof recipe: brewed coffee blended with MCT oil and grass-fed butter or ghee. Or simply stretch the time before your first meal to begin a fasting window.
- Eat within a set window. Try eating your meals within an eight-hour window, such as noon to 8pm. Choose whole foods, quality proteins, healthy fats and plenty of vegetables.
- Do a short, intense workout. Instead of a long session, do a few minutes of hard effort followed by recovery, such as short sprints on a bike. Then rest.
- Take a breathing or meditation break. Spend five to ten minutes on slow breathing or meditation to calm your nervous system and lift your focus.
- Dim the lights in the evening. For the last two hours before bed, lower the lights, cut back on screens or use blue-light filters, and keep your bedroom dark and cool.
- Track and review. Note your energy, mood and sleep, or check a wearable for heart rate variability and sleep data. Use what you learn to adjust tomorrow.
Asprey suggests that the body naturally prefers to save energy, so he frames each habit as a saving. Rather than “spending” an hour exercising, you “save” most of that time with a short, effective session (London Real, Smarter Not Harder interview).
Dave Asprey’s Books
Asprey has set out his approach in a series of books, each building on the last (Dave Asprey, Books).
- The Bulletproof Diet (2014) – an anti-inflammatory eating programme.
- Head Strong (2017) – a plan to boost brain energy and work smarter “in just two weeks”.
- Game Changers (2018) – lessons from leaders, innovators and mavericks interviewed on his podcast.
- Super Human (2019) – his approach to healthy ageing.
- Fast This Way (2021) – his guide to fasting, with the motto “Break the rules, not the fast”.
- Smarter Not Harder (2023) – how to get “the body and mind you want” with less effort.
- Heavily Meditated (2025) – brain upgrade techniques, including shortcuts to advanced meditation states without years of practice.
Descriptions are from Dave Asprey, Books.
Smarter Not Harder and the laziness principle
One of Asprey’s most distinctive ideas is the laziness principle. He describes a “meat operating system”, the automatic part of the body that follows simple rules, the first being not to waste energy. Rather than feeling ashamed of wanting to save effort, he suggests using it: “choose the most effective tool with the most leverage, and then you work hard” (London Real, Smarter Not Harder interview).
Heavily Meditated
His latest book focuses on the mind. It presents shortcuts to advanced meditation states “without years of practice” and practices such as BICEP, “Brief Intentional Conscious Exposure to Pain”, for building resilience (Dave Asprey, Books).
Bulletproof Coffee
Bulletproof Coffee is the most famous part of Asprey’s approach. The original recipe is simple (Dave Asprey, How to make Bulletproof Coffee):
- Brew 8 to 12 ounces of coffee with filtered water and two and a half heaping tablespoons of freshly ground beans.
- Add 1 teaspoon to 2 tablespoons of Brain Octane (C8 MCT) oil. Start with 1 teaspoon and build up over several days.
- Add 1 to 2 tablespoons of grass-fed, unsalted butter, or 1 to 2 teaspoons of grass-fed ghee.
- Blend for 20 to 30 seconds “until it looks like a foamy latte”.
Asprey recommends a French press to preserve beneficial coffee oils that paper filters keep out (Dave Asprey, How to make Bulletproof Coffee). He is credited with helping create three large markets: MCT oil, collagen protein and functional coffee (Dave Asprey, About).
Upgrade Labs and 40 Years of Zen
Upgrade Labs brings biohacking technology into a fitness and recovery centre. It describes its tools as “all driven by real data about your body” (Upgrade Labs). A visit starts with a welcome assessment and a free Cell Health Analysis, a non-invasive body composition scan (Upgrade Labs).
Technologies on offer include (Upgrade Labs):
- REDcharger – a full-body red and infrared light session.
- Cryotherapy – short cold exposure that leaves the body feeling “lighter, more awake, and reset”.
- AI Strength Trainer – a smart machine that adjusts resistance as you move.
- PEMF – pulsed electromagnetic field therapy for recovery.
- Neurofeedback – real-time feedback on brain activity to support focus and calm.
40 Years of Zen is Asprey’s five-day intensive for upgrading the brain, which applies neuroscience to personal transformation (Dave Asprey, About).
What the Research Shows
The Human Upgrade System brings together practices that researchers have studied widely: fasting, efficient exercise, light and sleep, heart rate variability and meditation. Research on these areas offers encouraging support for the building blocks of Asprey’s approach.
Intermittent fasting
A review in the New England Journal of Medicine found that intermittent fasting can trigger “a metabolic switch from glucose-based to ketone-based energy, with increased stress resistance, increased longevity, and a decreased incidence of diseases” (de Cabo & Mattson, 2019).
Short, intense exercise
Asprey favours short, high-intensity sessions. A meta-analysis of 28 studies with 723 adults describes high-intensity interval training as “an efficient way to develop cardiovascular fitness” (Milanović et al., 2015).
Light and circadian rhythm
A review of light and the body clock explains that light “can also be used as an effective and noninvasive therapeutic option with little to no side effects, to improve sleep, mood and general well-being” (Blume et al., 2019). Research on red and near-infrared light, known as photobiomodulation, reports that “One of the most reproducible effects of PBM is an overall reduction in inflammation” (Hamblin, 2017).
Tracking and calming the nervous system
Heart rate variability is one of the key measures in the quantified-self approach. A meta-analysis of 24 studies with 484 participants found that HRV biofeedback training “is associated with a large reduction in self-reported stress and anxiety” (Hedges’ g = 0.83) (Goessl et al., 2017). A major review of 47 trials with 3,515 participants found that mindfulness meditation programmes “had moderate evidence of improved anxiety”, depression and pain (Goyal et al., 2014).
What People Use the Human Upgrade System For
- Energy – boosting daily energy with light, fasting and better sleep. See energy and fatigue.
- Sleep – managing light and evening routines. See sleep.
- Weight – using fasting and whole foods. See weight loss and healthy eating.
- Fitness – getting stronger with short, efficient workouts. See building muscle.
- Focus and stress – meditation, breathing and tracking. See stress management and burnout.
- Motivation – using the laziness principle to make habits stick. See motivation.
The Human Upgrade System Compared with Similar Methods
| Method | Main approach | Key difference |
|---|---|---|
| Human Upgrade System | Biohacking body, mind and environment | Broad toolkit with tracking and technology |
| Wim Hof Method | Breathing, cold and commitment | Focused on breath and cold exposure |
| Meditation | Training attention and awareness | Focused on the mind |
| Yoga | Postures, breath and meditation | Rooted in ancient tradition |
| Flow state | Peak focus and performance | Focused on states of total absorption |
| Relaxation | Calming body and mind | Simple techniques for rest |
Tips for Getting Started
- Start with the free basics. Morning light, a fasting window, better sleep and breathing cost nothing.
- Change one thing at a time. That way you can see what really works for you.
- Measure. A journal, a sleep tracker or an HRV app helps you follow your progress.
- Use the laziness principle. Focus on the time and effort each habit saves you (London Real, Smarter Not Harder interview).
- Ease into new things. Asprey suggests starting with a small amount of MCT oil and building up (Dave Asprey, How to make Bulletproof Coffee).
- Listen to the podcast. The Human Upgrade’s back catalogue covers almost every topic in biohacking (Dave Asprey, The Human Upgrade).
- Check with your doctor before major changes to diet, fasting or supplements, especially if you take medication.
Watch, Listen and Follow
See Dave Asprey share his top biohacks, explain Smarter Not Harder and Fast This Way, and tour the technology at Upgrade Labs.
Videos
- Father Of Biohacking: Dave Asprey’s Top 5 Biohacks To Upgrade Your Life – Bulletproof. Dave Asprey’s top five biohacks to upgrade your life.
- 5 Biohacking tips from Dave Asprey to live a long and healthy life – Mindvalley . Five biohacking tips for a long and healthy life.
- Biohack Yourself: A Day With Bulletproof Coffee Founder Dave Asprey | Fast Company – Fast Company. A day with Dave Asprey, from Fast Company.
- THE BIOHACKING EXPERT: NEW Research On How To Live Past 100 Years Old | Dave Asprey – Jay Shetty Podcast. Dave Asprey on living past 100, with Jay Shetty.
- Smarter NOT Harder: The Secret to Weight Loss – w/ Dave Asprey | The Empowering Neurologist EP 157 – DavidPerlmutterMD. Smarter Not Harder, with neurologist Dr David Perlmutter.
- Fast This Way | Dave Asprey – Dave Asprey. An introduction to Fast This Way.
- What is Upgrade Labs? – Upgrade Labs . What happens at Upgrade Labs.
- The Meditation Hack: Dave Asprey on Heart Coherence and his new book, “Heavily Meditated” – HeartMath And You. Heart coherence and Heavily Meditated.
- How I Do 40 Years of Meditation in Just 5 Days – Dave Asprey. How 40 Years of Zen packs deep meditation into five days.
Books by Dave Asprey
- The Bulletproof Diet (2014)
- Head Strong (2017)
- Game Changers (2018)
- Super Human (2019)
- Fast This Way (2021)
- Smarter Not Harder (2023)
- Heavily Meditated (2025)
Online
- Dave Asprey, The Human Upgrade – the podcast archive and articles.
- Upgrade Labs – biohacking fitness and recovery centres.
- Dave Asprey, How to make Bulletproof Coffee – the original Bulletproof Coffee recipe.
Frequently Asked Questions About Human Upgrade System
What is the Human Upgrade System?
It is our name for Dave Asprey’s biohacking approach, taught through his podcast The Human Upgrade, his books and Upgrade Labs. It uses tracking, clean food, fasting, light, sleep, smart exercise and meditation to upgrade body and mind.
Who is Dave Asprey?
Dave Asprey is an entrepreneur, the founder of Bulletproof Coffee, a four-time New York Times bestselling author, the CEO of Upgrade Labs and host of The Human Upgrade podcast.
What is The Human Upgrade podcast?
It is Dave Asprey’s podcast, formerly called Bulletproof Radio. It has more than 1,000 episodes featuring experts on health, performance and consciousness.
What are the core principles?
Asprey lists five: tracking your biology, cutting dietary toxins, supporting cellular energy, intermittent fasting and managing light and circadian rhythm.
How do I make Bulletproof Coffee?
Blend 8 to 12 ounces of brewed coffee with 1 teaspoon to 2 tablespoons of MCT oil and 1 to 2 tablespoons of grass-fed unsalted butter or ghee for 20 to 30 seconds.
What is the laziness principle?
It is an idea from Smarter Not Harder: the body naturally wants to save energy, so you choose the highest-leverage habits and frame them as time and effort saved.
What research relates to the Human Upgrade System?
It draws on research showing benefits from intermittent fasting, efficient interval training, light for sleep and mood, heart rate variability biofeedback and meditation.
Key Takeaways
- The Human Upgrade System is based on Dave Asprey’s biohacking approach.
- Biohacking means changing your environment and habits to take control of your biology.
- The Human Upgrade podcast has more than 1,000 episodes.
- Five core principles guide the approach.
- Smarter Not Harder focuses on high-leverage habits.
- Many core practices are free to try.
Explore More on Self Help Supermarket
Use these guides alongside this one:
- Wim Hof Method – breath and cold
- Meditation – calm the mind
- Flow state – peak performance
- Yoga – body and breath
- Relaxation – rest and reset
- Mindfulness – present-moment awareness
- Energy and fatigue – boost your energy
- Sleep – sleep better
- Weight loss – lose weight
- Healthy eating – eat well
- Stress management – ease stress
- Motivation – find your drive
- Browse all self-help techniques – compare every method on Self Help Supermarket.
Sources
- Asprey, D. About Dave Asprey. https://daveasprey.com/about/
- Asprey, D. The Human Upgrade podcast. https://daveasprey.com/
- Asprey, D. Books by Dave Asprey. https://daveasprey.com/books/
- Asprey, D. How to make your coffee Bulletproof and your morning too. https://daveasprey.com/how-to-make-your-coffee-bulletproof-and-your-morning-too/
- Upgrade Labs. Human Upgrade Center. https://www.upgradelabs.com/
- IMDb. The Human Upgrade with Dave Asprey: Awards. https://www.imdb.com/title/tt21112932/awards/
- London Real. Dave Asprey: Smarter Not Harder. https://londonreal.tv/dave-asprey-smarter-not-harder-the-biohackers-guide-to-getting-the-body-mind-you-want/
- de Cabo, R., & Mattson, M. P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541–2551. https://doi.org/10.1056/NEJMra1905136
- Milanović, Z., Sporiš, G., & Weston, M. (2015). Effectiveness of high-intensity interval training (HIT) and continuous endurance training for VO2max improvements. Sports Medicine, 45(10), 1469–1481. https://doi.org/10.1007/s40279-015-0365-0
- Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie, 23(3), 147–156. https://doi.org/10.1007/s11818-019-00215-x
- Hamblin, M. R. (2017). Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophysics, 4(3), 337–361. https://doi.org/10.3934/biophy.2017.3.337
- Goessl, V. C., Curtiss, J. E., & Hofmann, S. G. (2017). The effect of heart rate variability biofeedback training on stress and anxiety: A meta-analysis. Psychological Medicine, 47(15), 2578–2586. https://doi.org/10.1017/S0033291717001003
- Goyal, M., Singh, S., Sibinga, E. M. S., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018
Self Help Supermarket guides are for general information and are not a substitute for professional medical or psychological advice.
