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Jay Shetty Podcast

THE BIOHACKING EXPERT: NEW Research On How To Live Past 100 Years Old | Dave Asprey

Today I'm excited to welcome Dave Asprey, the founder of Upgrade Labs and known as the 'Father of Biohacking' back to On Purpose!

Dave AspreyguestJay Shettyhost

Nov 20, 202359mWatch on YouTube

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CHAPTERS

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Chapter summaries

Measuring Biological Age vs. Calendar Age
Jay welcomes Dave Asprey back to discuss his new book. Dave says he tests about 11 years younger than his calendar age and explains how biological age is measured through DNA methylation, along with other tests.
- •Dave tests 11 years younger than his calendar age and recently had gene therapy he says will take another nine years off
- •Biological age is measured from a blood draw looking at about 800,000 DNA methylation data points
- •Dave calls this the gold standard for measuring age
- •Viome offers a more affordable age estimate based on gut bacteria and other factors
- •He says old-fashioned blood telomere tests don't work very well
Hacking Laziness: Your Body Wants to Save Energy
Dave explains that the body's drive to save energy is a sacred thing, not a flaw. He argues we should use that drive as motivation by choosing exercise that takes less time and effort.
- •Dave says we've all been shamed for being lazy, but the body's operating system is built not to waste energy
- •The tractor versus shovel story shows virtue lies in getting the result, not in the struggle
- •An hour a day of cardio gives about 2% improvement in two months, versus 12% from 15 minutes a week the lazy way
- •Big food companies exploit the same unconscious tendency with small coupons
- •Framing time and energy saved as the reward aligns body motivation with what the mind wants
Exercise Less: Precise Dosing and Upgrade Labs
Dave explains that the body responds to intense stimulation followed by a return to safety and calm, not to long exercise sessions. He describes Upgrade Labs, which uses AI to deliver short, hard efforts, and says his own routine is about 20 minutes a week.
- •Five minutes, three times a week is the dose Dave describes for the 12% improvement
- •The body responds to how quickly and how hard you do something and how fast it returns to baseline
- •Cold plunges work through rapid temperature change, not slow cooling
- •Dave cites $400 million a year in ghost gym memberships
- •Upgrade Labs franchise is expanding, with locations in Santa Monica and the Beverly Hilton
Removing Friction and the Case for Minerals
Jay moves to the book's idea of removing friction. Dave says a major source of friction is lacking minerals, and he recommends fat-soluble vitamins D, A, K and E plus a broad-spectrum mineral supplement as foundational.
- •Removing friction means removing decisions and steps that make the body resist
- •Toxins like BPA and mineral-depleted soil can hold back results
- •Vitamin DAKE directs minerals to the right places in the body
- •Minerals include macro, trace and ultra-trace types; Dave says a one-a-day pill doesn't have enough
- •Dave says 70% of daily emotional stress comes from the body being malnourished
Picking a Target Area and Spiritual Hacking
Jay asks where to start given the book's six target areas. Dave says to pick one or two goals, and describes how technology can speed up meditation, including his neuroscience clinic work.
- •The book's target areas include strength, cardiovascular fitness, energy, metabolism, brain function and stress resistance
- •Dave says health ranks low on most people's priorities, so he asks people to pick one or two goals first
- •Improving one area, like the brain, can help others as a side effect
- •Dave says biological knowledge is doubling every 73 days with machine learning and AI
- •He describes the Dalai Lama's reward offer and his clinic where people get meditation brainwaves in five days
The Reset Process: Unloading Your Triggers
At Jay's request, Dave walks through the Reset Process for releasing triggers. It moves through feeling the pain, finding gratitude, and then forgiveness, and Dave says he has used it on his own traumas.
- •Dave says being triggerable means carrying a loaded gun that you need to unload
- •Steps: picture the person, imagine an infallible deity, feel the hurt, find a spark of gratitude, then forgive
- •Forgiveness doesn't require telling the other person
- •Dave contrasts this with the biologically expensive habit of noticing a trigger and choosing to behave
- •He says he has run it on his own experiences, including a breakup and an employee embezzling
Cellular Consciousness and Self-Love for the Body
Jay asks about physical blocks created by not letting go. Dave describes cells as having a consciousness that stores trauma and needs to feel safe, and says loving your body supports healing.
- •Dave believes every cell, including mitochondria, has its own small consciousness
- •Forgiveness work helps cells feel safe so they can thrive and maintain themselves
- •The neuroscience clinic measures brain voltage, which Dave says can increase
- •Loathing a body part may keep it from changing, according to Dave
- •The Reset Process can be applied to a body part or the whole body
How Much Protein, and Why Animal Protein Wins
Dave says people need 0.8 to 1 gram of protein per pound of body weight and argues animal proteins have far better amino acid scores. Drawing on his time as a vegan and a trip to Tibet, he makes an ethical case for grass-fed beef and says to practice gratitude when eating meat.
- •Dave recommends 0.8 to 1 gram of protein per pound of body weight, and says obese people can subtract extra fat
- •Different proteins send different signals; animal proteins score higher on amino acid availability
- •The Tibetan lama's line 'One death feeds everyone' led Dave to think about deaths per calorie
- •He argues a grass-fed cow kills fewer animals than industrial plant farming
- •Dave says to practice gratitude before eating animal protein
Chicken, Eggs, and Plant-Based Protein Pitfalls
Dave explains why he avoids chicken and recommends eggs and ghee. He then discusses plant-based eating, saying fake meat isn't good and that hemp protein has the best plant amino acid score.
- •Dave says bird fat is high in omega-6 and that supermarket chickens are bred and mistreated
- •Eggs are a good protein and fat source, with whites cooked and yolk runny
- •Dave says fake meat is not good, and genes and ancestral diet affect what you tolerate
- •Dave says getting 20 grams of protein from plants like rice and beans takes about 300 grams of carbs
- •Oxalates in spinach, kale, raspberries and almonds are tied to kidney stones, per Dave
Which Milk to Drink: A2, Almond, Oat, Coconut
Jay asks about dairy and plant milks. Dave says modern A1 dairy is inflammatory, almond and oat milks are poor products, and coconut or macadamia milk are the acceptable options, though none provide protein.
- •Dave says traditional A2 milk from grass-fed cows suits our biology, while modern A1 milk is inflammatory
- •Raw milk is healing for many people, and grass-fed whey, butter and ghee are options
- •Almond milk is high in phytic acid and oxalates, and Dave notes about a third of bees die pollinating almonds
- •Dave calls oat milk the biggest scam, raising blood sugar as much as a Coke
- •Plant milks lack protein and good fat, so Dave says you don't need them
The Truth About Seed Oils and Palm Oil
Dave explains that omega-6 seed oils slow metabolism and cause inflammation, while saturated fats are stable and support hormones. He mentions Zero Acre Farms, gives restaurant tips, and adds that palm oil is better than canola.
- •Dave says omega-6 oils like canola, corn, soybean, safflower and grapeseed are unstable and inflammatory
- •Saturated fats from coconut oil, butter, ghee and beef tallow are stable and support hormones
- •Zero Acre Farms uses fermentation to make a stable monounsaturated oil at a lower cost
- •Dave suggests skipping fried foods and salad dressing, asking for real olive oil with vinegar or lemon
- •Palm oil is saturated and preferable to canola, though Dave notes environmental issues
Stopping Aging, Learning from Elders, and Closing
Dave challenges Jay's goal of making aging easier and proposes aiming to stop getting old. They discuss learning from elders and Dave's belief that we can stay strong and young, then Jay wraps up and encourages focusing on one area.
- •Dave says wanting to stay as you are or better every year is a different vision than making aging easier
- •He says you can measure as 20 years younger than your calendar age
- •Dave learned about health from people in their 80s and 90s at a longevity nonprofit near Stanford
- •Jay encourages listeners to pick one area to master and expect a domino effect
- •Jay points to Smarter Not Harder as the book to read

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