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- Why Dave Asprey believes carbs are useful for longevity and performance
- Pick carbohydrates that support gut health and steady energy
- Simple cooking methods to reduce the glycemic impact of carbs
- Combine carbs with targeted fats and ample protein
- Build habits that improve carb tolerance: movement, testing, and stress control
- Why a blanket “no carbs” rule can backfire
- How to apply biohacker principles to everyday meals
Carbohydrates have long worn the blame for expanding waistlines and health woes. But biohacker Dave Asprey argues carbs deserve a second look — not as villains, but as tools. He says the secret is which carbs you eat, how you prepare them, and how they fit into a broader lifestyle focused on metabolic flexibility.
Why Dave Asprey believes carbs are useful for longevity and performance
Asprey, the founder of the biohacking movement, once helped popularize low-carb and cyclical ketosis for performance. He now says an endless keto approach can disrupt sleep, hormones and gut health. Instead, he promotes metabolic flexibility: the ability to burn fat and carbs efficiently.
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“Sugar is not poison,” he explains, though he warns against excess. He stresses that moderate carbs can fuel the body without derailing health — when chosen and handled properly.
Pick carbohydrates that support gut health and steady energy
The problem, Asprey says, is not carbohydrates themselves but the types most people eat. He singles out highly processed grains, excess fructose and problematic wheat components as common culprits.
- Avoid ultra-processed starches that spike blood sugar and cause crashes.
- Limit high-fructose sources that burden the liver.
- Be cautious with wheat varieties that carry anti-nutrients like lectins.
Instead, he recommends low-toxin carbs that the body tolerates well. Examples include white rice, low-fructose fruits such as blueberries, and properly fermented sourdough made from compatible European wheat.
Simple cooking methods to reduce the glycemic impact of carbs
How you prepare starchy foods can alter how they affect blood sugar and gut microbes. Small tweaks convert some digestible starch into resistant starch, which feeds beneficial bacteria rather than spiking glucose.
Practical tips Asprey recommends
- Cook rice, cool it, then eat it later to boost resistant starch content.
- Opt for traditional fermentation for breads to reduce anti-nutrients.
- Prefer whole foods and home preparation over factory-made products.
These simple steps improve digestion and lower rapid glucose swings after meals.
Combine carbs with targeted fats and ample protein
Pairing carbs with specific fats and protein changes how the body uses fuel. Asprey often takes C8 MCT oil when he eats carbs to provide immediate ketone fuel alongside glucose.
C8 MCT oil converts rapidly to ketones in the liver, offering a quick energy source for the brain. When glucose and ketones are both available, different cells get the fuel they perform best on.
- Aim for high-quality animal protein: about 1 gram per pound of ideal body weight.
- Use medium-chain triglycerides strategically to support cognitive performance.
- Include healthy fats to slow digestion and blunt glycemic spikes.
Build habits that improve carb tolerance: movement, testing, and stress control
Diet alone won’t determine metabolic health. Asprey emphasizes exercise, regular bloodwork, and stress management to create a metabolism that handles carbs gracefully.
Key lifestyle practices he recommends
- Do resistance training and moderate HIIT; avoid excessive cardio that may stress the body.
- Monitor hormones, including thyroid markers, that influence carb metabolism.
- Check blood glucose and lipid panels to personalize dietary choices.
- Manage daily stress to prevent cortisol-driven insulin resistance.
When these elements are in place, your body is more likely to process carbohydrates without unwanted side effects.
Why a blanket “no carbs” rule can backfire
Long-term carb elimination can have unintended consequences. Some studies link prolonged ketogenic eating to higher LDL cholesterol, increases in atherogenic particles, and reductions in beneficial gut bacteria such as Bifidobacteria.
While keto has clear therapeutic roles for conditions like drug-resistant epilepsy, Asprey believes most healthy adults perform better with a mixed approach. He personally includes white rice almost daily as part of his routine.
How to apply biohacker principles to everyday meals
Start by identifying which carbs you currently eat most often. Replace heavily processed options with gentler choices and adopt small cooking changes to increase resistant starch. Add a source of quality protein and consider targeted fats like C8 MCT oil around carb-heavy meals.
- Swap packaged breads and snacks for home-cooked rice bowls or fermented sourdough.
- Include low-fructose fruits for antioxidants without excessive sugar load.
- Test and adjust: use bloodwork and glucose monitoring to see what works for your body.
Small, consistent changes to food selection, preparation, and lifestyle produce better metabolic resilience than extreme short-term diets.
