Medically reviewed by Uri Gedalia, MD, FACS
Chief Medical Officer, TrufaMED Urgent Care & Concierge Medicine
Board-Certified, General Surgery
Last reviewed: July 2026
Dave Asprey’s Bulletproof framework brought biohacking into the mainstream. His writing and product lines popularized concepts like Bulletproof coffee, ketogenic eating, sleep optimization, neurofeedback, and a wide swath of supplements and recovery interventions. Patients in Miami ask about specific elements of his protocol regularly.
This post walks through the public elements of the Bulletproof approach, what we recommend for adults pursuing a similar protocol, and which parts need medical oversight in 2026.
The Public Bulletproof Elements
- Bulletproof coffee — coffee with MCT oil and grass-fed butter, particularly as a morning fast extension
- Ketogenic and cyclical-ketogenic eating
- Sleep optimization (cool dark bedroom, blue light avoidance, recovery tracking)
- Cold exposure
- Neurofeedback and meditation
- Selected supplements (oxaloacetate, glutathione, ATP-supportive compounds, methylated B-vitamins)
- Hyperbaric oxygen therapy
- Targeted IV therapy
- Periodic blood work and biomarker tracking
What’s Worth Implementing
Sleep optimization
The sleep elements of Bulletproof are well-supported. Consistent timing, cool bedroom (65 to 68°F), blackout darkness, blue light avoidance after sunset, and tracking via a wearable to identify patterns. These changes are low-risk and high-yield. We discuss sleep optimization in every preventive care visit.
Cold and heat exposure
Cold plunge and sauna are well-supported by current data. Build up gradually, talk to your physician if you have cardiovascular concerns.
Ketogenic eating — with nuance
Cyclical ketogenic patterns work well for some adults; sustained ketosis is harder to maintain and not appropriate for everyone, especially endurance athletes or patients with certain metabolic patterns. Get baseline labs before adopting an extreme diet and recheck at 8 to 12 weeks.
Hyperbaric oxygen and IV therapy
Both are reasonable adjuncts for healthy adults pursuing optimization. See our existing posts on NAD+ IV therapy and our HBOT program page.
What Needs Medical Supervision
- Any supplement targeting hormones (DHEA, pregnenolone, melatonin at higher doses)
- Any peptide therapy
- Methylation-focused B-vitamin protocols if you have not had MTHFR testing or related labs
- Glutathione IV or push therapy
- Significant dietary changes for adults with diabetes, kidney disease, or cardiovascular disease
- Caloric restriction protocols, especially in adults with thyroid or hormone dysregulation
Bulletproof Coffee — A Word
Bulletproof coffee (coffee with MCT oil and grass-fed butter) is fine for most healthy adults. It works mechanistically as a high-fat morning fuel that extends fasting and delays a meal. Caveats:
- It is not low-calorie. The fat content is substantial. If weight management is the goal, count it toward your daily caloric intake.
- It raises ApoB-containing lipoproteins meaningfully in some patients. If you have a cardiovascular history or unfavorable lipid panel, get labs before adopting it as a daily practice.
- MCT oil at high doses causes GI distress in some patients; start with half the recommended dose.
Building Your Plan
If you are starting from zero, the order we recommend:
- Baseline labs and physician evaluation
- Sleep fundamentals dialed in
- Training fundamentals dialed in
- Diet adjustments — whatever pattern is sustainable for you
- Supplement stack with the evidence-supported basics
- Cold and sauna routines
- HBOT or IV therapy added as recovery and performance tools
- Re-evaluate at 12 weeks with repeat labs and a check-in
Frequently Asked Questions
Does Bulletproof coffee raise cholesterol?
In some patients, yes. The butter is largely saturated fat. We recommend a baseline ApoB and repeat at 12 weeks if you add it to your daily routine.
Is ketogenic eating safe long-term?
For some adults, yes. For others — especially endurance athletes, women with thyroid dysregulation, and adults with certain metabolic patterns — sustained strict ketosis is suboptimal. Talk to your physician.
Should I take all the Bulletproof supplements?
No. We recommend an evidence-based core: vitamin D titrated to a 25-OH-D of 40 to 60 ng/mL, omega-3 with EPA+DHA above 2 g/day, creatine monohydrate, magnesium glycinate or threonate. Add others based on individual lab results.
Can I do this through TrufaMED?
Yes. Our preventive care and concierge programs handle the baseline workup, supplement guidance, HBOT, IV therapy, and ongoing monitoring.