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Lewis HowesFAST THE RIGHT WAY: What To Eat & When To Eat For LONGEVITY | Dave Asprey
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75 min read · 15,116 words- 0:00 – 7:09
Why There's No Single Right Fast
- DADave Asprey
If you can learn the skill, and it is a skill you practice, it's a muscle, to forgive the grudges that you carry-
- LHLewis Howes
[exhales]
- DADave Asprey
... it will make you live longer.
- LHLewis Howes
It'll set you free.
- DADave Asprey
It'll make you, yes.
- LHLewis Howes
[laughs] I think you gotta have a dream. The School of Greatness. [laughs] Yeah. Please welcome Lewis Howes. What is the fast that works best for you personally at this stage of your life, and what is the, the type of fast that you think the general population should be considering to improve the quality of their life, to live longer, and all these things that you talk about?
- DADave Asprey
If there was an easy answer to that, my book would have read like this. Step one, don't eat for a while. Step two, it's good for you. Here's a bunch of studies. [laughs]
- LHLewis Howes
All right. [laughs]
- DADave Asprey
So 10 years after writing my, my first big book and releasing The Bulletproof Diet, people have lost a million pounds using intermittent fasting-
- LHLewis Howes
Mm
- DADave Asprey
... and Bulletproof Coffee and the other principles in that, and it stood the test of time, but I've learned a lot. And what you find is that there is not an answer for the general population, because women are not, uh, just smaller men, [laughs] with less muscles. And so it varies. It also changes on time of life. And the most important thing, and the thing that motivated me to write Fast This Way, is that it's not the same every day.
- LHLewis Howes
Mm.
- DADave Asprey
So I, I was on a, a big, uh, TV show in London that required me to be awake at 2:30 AM and fully alert with bright lights on and, you know, being in a studio. That next morning was not the time to intermittent fast, because I already had enough circadian stress. And so the, the deal is, what's the right fast for you today? And to give yourself permission to do it differently. And you know, 'cause you're a pro athlete, or you were, uh, you, on a day when you're just, you don't have it and you say, "I'm gonna go lift heavy anyway," what would happen to you?
- LHLewis Howes
You might hurt yourself. You might strain something. You might not have the energy to do the, the full thing.
- DADave Asprey
Right.
- LHLewis Howes
And, and then, you know, you might regret it. You might pull a muscle. Who knows?
- DADave Asprey
Exactly. And, and fasting is the same kind of a thing, where you're saying, "Okay, you know, what did my Oura Ring tell me this morning about my readiness scores? Okay, if I'm ready to go and I'm totally full of it, maybe today is one meal a day." And maybe you're gonna wake up and say, "You know, on most days I just do a 14 or a 16-hour fast because that's what works really well for me." And I usually do a 16 or an 18-hour fast. Uh, today it's, uh, around 2:00 I had my first meal, and before that I just had some black Bulletproof Coffee without even the butter and, and MCT 'cause I didn't have time to put it in there 'cause I was busy. [laughs] And like-
- LHLewis Howes
Sure
- DADave Asprey
... my metabolism can handle that. But when I weighed 300 pounds, if I would've tried that, I would've been hangry and hypoglybitchy, and I would not have shown up the way that I expect myself to show up. So, so it, it's that kindness to yourself that says, "You know what? Today I'm gonna do this, and if it's just not working, it's okay to say, 'I only fasted for 12 hours,'" which is the minimum fast that really does anything. Most people do 12 hours and don't even know it.
- LHLewis Howes
So what am I... Am I hearing you say that, you know, just 'cause you say you wanna intermittent fast for two weeks or for a month, that you shouldn't push the fasting if you went to bed at 2:00 AM for some reason, if you haven't recovered from your workouts, if you're exhausted and you're moody, that maybe you sh- you should eat breakfast or you should have a smoothie-
- DADave Asprey
Yep
- LHLewis Howes
... or do something to give you more e- energy and calories in the morning as opposed to just, "Well, well, I'm supposed to fast 'cause it's gonna make me live longer and, and kill off these dead cells or whatever." But it may be more harm if you actually don't listen to your body. Is that what I'm hearing you say?
- DADave Asprey
That is exactly right. Fasting is like exercise, and you don't wanna overdo it and you don't wanna underdo it. And what we fall into as just being humans is what I call the fasting trap, and before that there was the keto trap, and before that when I was a raw vegan it was the vegan trap.
- LHLewis Howes
[laughs]
- DADave Asprey
And the trap goes like this, and I, I may be more guilty of this than most people-
- LHLewis Howes
[laughs]
- DADave Asprey
... when I look back on my life. Hey, this is good. I'll just do more of it, right? And that isn't the thing. The right amount is good, and many things in life have a, a U-shape response curve or an inverted U. So what that means is if you just do a little bit, nothing happens. You do the right amount, you get tons of, of benefits, and if you do too much, the benefits go back down. And fasting is a stressor on the body, but it's a good stressor unless you already have enough stress. So like if your girlfriend broke up with you last night, maybe a 24-hour fast today is just really not the thing to do, but maybe wallowing in a bucket of ice cream isn't the right thing to do either. And there's something in the middle there.
- LHLewis Howes
Mm.
- DADave Asprey
And so when people say, "How should I fast every day?" I can tell you for women, the recommendations, there's a whole chapter just on the studies for women in the book 'cause there are fewer of them. It turns out the minimum effective dose is three fasts a week, like a Monday, Wednesday, Friday. If you can do 14 or 16 hours you'll get some benefits. And you get used to that and you say, "You know what? Maybe I'm gonna do it five days a week." But I tell everyone, even, and this will make some people mad, like have breakfast Saturday or Sunday. Don't have, you know, crazy, ridiculous, you know, IHOP. But if you wanna have some gluten-free pancakes even, it's fine, because if you have a flexible metabolism, you should be able to handle it, and you want your body to know that it is in a land of plenty. You don't eat all the time, but that there's always enough food. And if you push your fasts too much too often, you get an epigenetic, an environmental signal that says, "Hey, there's kind of a little bit of a famine going on here" and then your body adjusts in a way that isn't good for you.
- LHLewis Howes
Mm.
- 7:09 – 11:08
Brain, Gut Rest and Cravings vs. Hunger
- DADave Asprey
The brain and gut rest thing is, is very interesting because in the history of fasting, it's always had spiritual context or health context. And what they do is they say, "Well, fast for a couple days, and then on the third day you stop caring about food, you get a lot of energy, and then you can go into this new open spiritual state." And there's several things happening there that I never would've imagined to be true, uh, back when the idea of skipping breakfast was something that was scary. I'm like, I don't wanna do that.
- LHLewis Howes
Mm-hmm.
- DADave Asprey
The first thing that happens is that when there's food in your stomach, even if it's really good food, that food is going to take energy to digest. So energy that could have gone into thinking or feeling or repairing tissues or whatever, it goes into attacking the steak you just ate. And it breaks it down and you absorb it, and then you get more energy later. But the process of doing that is an energy suck. So if you have especially a high sugar, high carb, even oatmeal kind of breakfast, well, all of a sudden, all the energy that should have gone into your morning goes into your gut, and that's not where you wanted it to be. And then your blood sugar goes up, then it, when it goes back down, the muffin calls to you-
- LHLewis Howes
Mm
- DADave Asprey
... at 10:00 AM and you really want the muffin. And then you start expending willpower on the muffin. Meanwhile, your body is spending extra energy digesting, so you have less energy for willpower. You're probably gonna eat the muffin, and it doesn't mean you're a bad person. It just means that that's biology. But the second thing that happens on these longer fasts is that you go into a state of ketosis after about a couple days of not eating anything. And ketones provide more electrons to the neurons in your brain than even glucose or sugar or carbs do, even though that's what your brain usually eats. So all of a sudden now, you get these people fasting. All the energy that would've gone to digestion is going into repairing their tissues and going into their brain, and the brain got more energy 'cause it's burning a better fuel. And then the body says, "Well, if there's no food, maybe I should open up my perception and my sensors and I should become more tuned into the world around me so I could find something to eat."
- LHLewis Howes
Mm-hmm.
- DADave Asprey
Now-
- LHLewis Howes
Right
- DADave Asprey
... if you say, "I'm not gonna eat yet. I'm gonna use that openness to connect with others. I'm gonna use it to connect with myself, to go for a walk in nature," you're actually in a different state. So you get all three of those from a longer fast, but the hack that now, I now have 10 years of experience with, is that when you use MCT oil during a fast, I have very good evidence you stay fasted, but you get the ketones that would've been present after a three-day fast.
- LHLewis Howes
Mm.
- DADave Asprey
And this is why people will say, "Okay, I'm going to do the Bulletproof Coffee thing in the morning," which I'm well known for, and there's a couple other things going on there biochemically, but one of the things is that you just got the third day of fasting feeling the morning you fasted, and this is very sustainable. I mean, there are people who have done this for 10 years now and keep doing it because they're never hungry. And just not being hungry is such a relief. I know-
- LHLewis Howes
I know
- DADave Asprey
... when I was a 300 pounder, [laughs] I didn't even know-
- LHLewis Howes
You're always hungry
- DADave Asprey
... you could have hunger.
- LHLewis Howes
Are, or you're always hungry though when you're 300 pounds, probably, right, in the beginning?
- DADave Asprey
Well, I was never hungry. I was always craving. I didn't know there was a difference.
- LHLewis Howes
Craving. Ah.
- DADave Asprey
Right? And most people-
- LHLewis Howes
What's the difference between craving and hunger?
- DADave Asprey
There you go. Uh, most people listening probably feel cravings most of the time, and a craving is when, "If I don't eat soon, a disaster is gonna happen," like, "I really need to eat." And it, it's an intense thing. But it turns out hunger is, "I should probably eat some time in the next couple hours for, you know, to perform better, but if I didn't, I'd be all right. I could go till tomorrow if I need to." So hunger's a gentle feeling, and the intensity of cravings is terrible. And what people find when they learn how to intermittent fast in the right ways is that they've eliminated cravings, and hunger becomes a gentle presence in your life. Like, oh, it's a little bit cold in the room. Maybe I could turn the thermostat up, but if I don't, I'll be all right.
- LHLewis Howes
Yeah.
- DADave Asprey
And that calmness and peace that comes from it, that was what led me to write the book.
- 11:08 – 15:52
Biggest Fasting Mistake: Over-Fasting
- LHLewis Howes
And what's the biggest mistake you've made in fasting personally in the last 10 years, or a mistake you've seen from other people who've tried to do fasting that it didn't work out for them?
- DADave Asprey
It's falling into that fasting trap that says if something's good, more is better.
- LHLewis Howes
Mm. Extremism of it.
- DADave Asprey
So extremism or even just something that worked for a little while, assuming it's always gonna work. Um, I noticed, uh, when I started writing about intermittent fasting, it, it's been a big pillar of the Bulletproof Diet for a long time, I think, before intermittent fasting was really cool. And then people would call me and they'd say, especially women, "I, you know, I felt amazing. I've lost weight. I, I can't believe this. Like who would've ever thought butter would make me not hungry? I love my life." But then they call about four weeks, five weeks later and say, "You know what? I feel like my sleep quality's gone down."
- LHLewis Howes
Mm.
- DADave Asprey
"What's going on here?" And then I say, "Well, did you follow the advice of cycling in and out of keto and having some carbs sometimes, and not, you know, not pushing it?" They're like, "Well, no, I just felt so good, so I just kept doing that one thing, which was I didn't eat any carbs for long periods of time, and then I added this intermittent fasting." Um, and then so step one is you lose quality of sleep. Same amount of sleep, lower quality. Second thing, and men usually hit this about a month after women, but men and women both get poor quality of sleep. Women will get And their cycle is less regular than it was before. So they're going, "Hmm, th- this is weird. I don't normally have, uh, hormonal issues, but I'm feeling it this month more than I do." And for guys, "I'm waking up without a kickstand." And the third thing that happens-
- LHLewis Howes
[laughs]
- DADave Asprey
I was watching you process that. [laughs]
- LHLewis Howes
God. [laughs] Yep.
- DADave Asprey
All right. So-
- LHLewis Howes
So you wake up without a kickstand because you're not having carbs and you're doing extreme weigh, is that what you're saying?
- DADave Asprey
Well, it's 'cause you're over-fasting, right?
- LHLewis Howes
Yeah, yeah, yeah. [laughs]
- DADave Asprey
And, and so the body's like, "Oh, it's a, it's a stressful environment. I don't really need that biological function very well-
- LHLewis Howes
Right
- DADave Asprey
... because there's not enough food. It's a famine."
- LHLewis Howes
Right.
- DADave Asprey
Right? And your cortisol levels go up. And what happens when cortisol goes up and you keep it elevated because you're not eating often enough, is thinning of hair, and it happens in women and men. So, like, okay, sleep, hormones, hair, in that order, is what happens when you over-fast.
- LHLewis Howes
Interesting.
- DADave Asprey
And I've gone through times where I definitely went over keto. I went through a three-month period where I ate-
- LHLewis Howes
Just meat
- DADave Asprey
... one serving of broccoli a day.
- LHLewis Howes
[laughs]
- DADave Asprey
And the rest was just, like, meat and all. And it was all grass-fed and very carnivore-ish, although I didn't have zero veggies. Um, and I felt amazing at first, but by the end of that, it's exactly the same as over-fasting, where my... I'd wake up 12 times a night, but not know that I woke up, but my sleep monitoring things said I was.
- LHLewis Howes
Hmm.
- DADave Asprey
And then you can even, you know, mess with your gut bacteria if you overdo it. So the deal is, look, you skip breakfast and you have lunch around noon or 2:00, and sometimes you only have dinner, but you mix it up.
- LHLewis Howes
Yeah.
- DADave Asprey
And that's actually how it was in nature, but this idea of a rigid fasting schedule and you're gonna, like, muscle through and push through. Like, if you're fading, right? And like, "I'm just not, I'm not feeling very good today," and I was-
- LHLewis Howes
Eat some food, eat some food. Have a, have some broccoli, have some vegetables-
- DADave Asprey
Yeah
- 15:52 – 21:12
What to Eat Before a Fast
- LHLewis Howes
And what do you think is the worst food to eat before you start fasting? Like-
- DADave Asprey
Ooh
- LHLewis Howes
... what's, what's the worst thing you could do where it kind of doesn't matter that you fasted, 'cause you just had this, this, and this, you know-
- DADave Asprey
I would say-
- LHLewis Howes
... 16 hours ago
- DADave Asprey
... a bunch of fried stuff, especially, like, french fries-
- LHLewis Howes
Yeah
- DADave Asprey
... uh, from a restaurant especially, because they use such bad oils. And what you find from fasting is that sometimes it's effortless, and sometimes you're just, have gnawing hunger the whole time.
- LHLewis Howes
[laughs]
- DADave Asprey
And the gnawing hunger, it's your fault. It's what you ate before the fast.
- LHLewis Howes
Interesting.
- DADave Asprey
So in Fast This Way, I teach about these six big categories of food that are likely to cause cravings for you, and they don't all cause the same intensity of cravings, but these are foods that aren't as good as we think they are. Because we have... Anything you're gonna eat has three things in it, and most nutritionists only look at two. And I'm not picking on nutritionists specifically. Dieticians are even worse. I'll pick on them. [laughs] These are the guys who feed you Jell-O with NutraSweet in the hospital.
- LHLewis Howes
[laughs]
- DADave Asprey
But there's calories in food, and some types of, of popular wisdom say, "Well, eat food with less calories." Guys, calories are energy. Energy is what you want. And to say that you are somehow gonna feel really good on a low-calorie diet, it does not work. As a 300-pound guy who's lost way more than 100 pounds, let's say I'm a 200-pound guy now, but y- you, you go low calorie, you lose 20 pounds, gain 30, lose 30, gain 40. It does not work. It makes you miserable, and it makes you-
- LHLewis Howes
Hmm
- DADave Asprey
... just, just cranky.
- LHLewis Howes
So what's the solution?
- DADave Asprey
You need calories.
- LHLewis Howes
What's the solution, then?
- DADave Asprey
Well, the solution is you actually eat enough calories, and you eat the right kinds of calories. So w- well, let's assume your food has some energy in it. The second thing food has, it has nutrients. So it has vitamins and minerals and stuff like that. This is good. Now, most of the time we stop there and say, "Okay, you should eat more of this, because it has..." For some reason, some people say less calories, and other people say more nutrients. But the third bucket is what matters. The third bucket is anti-nutrients or toxins.
- LHLewis Howes
Mm.
- DADave Asprey
And it's not like any food is, is perfect, but some have more or less calories, some have more or less nutrients, and some have more or less anti-nutrients. And if you pretend like they don't exist, which is how most nutritional stuff is written, they'll say, "Eat this because it's packed with this," ignoring the fact that you could literally have a bowl of cyanide, and if you put some vitamins in it, they'd say, "Well, it's low calorie, it's high in vitamins. You should eat that."
- LHLewis Howes
Hmm.
- DADave Asprey
And so I teach people in, in Fast This Way, look, here's the things to look for. If you eat that, you're probably gonna have a miserable fast with low energy, cravings, and be cold, but if you don't eat that, you're gonna have a much easier fast. And then you start to realize, wait a minute, maybe I'm going to choose foods that don't make me hungry as soon as I finish eating them. And if you master that, even when you're not intermittent fasting, you're gonna have lunch, and instead of wanting a snack at 2:00, you're like, "I'm actually full until dinner."
- LHLewis Howes
Mm-hmm.
- DADave Asprey
"I just don't wanna eat, so I don't think about eating. I don't reach for the cookies."
- LHLewis Howes
Yeah.
- DADave Asprey
So in- instead of willpower, it's just biology. It's so much easier that way.
- LHLewis Howes
What would you say would be the top three foods if you could only have three that you would eat before a fast, whether it's 16-hour or, or 24-hour, anything?
- DADave Asprey
It w- it would be definitely grass-fed steak. There is nothing more satiating than animal fats or butter. Um, this stuff, it, it's full of nutrients as long as it's grass-fed. If it's industrial, it'll actually give you cravings. It's not good to eat industrially raised animals. So the idea that meat is good or bad, you gotta know what meat, [laughs] um, how was the animal treated, and all that. It matters. I wish that it didn't matter. I wish you could just eat gravel, but it doesn't work. So this is something that is the most satiating. Something with a lot of soluble fiber in it. You can do broccoli if you want to. You can do some, some vegetables, preferably cooked. Not all vegetables are going to have the same effect on you. So I talk about things like how the nightshade family of vegetables, which have been a, a core part of the Bulletproof Diet, like guys, watch out for that. If you eat bell peppers, you're probably gonna feel different than if you eat cabbage.
- 21:12 – 23:28
Fasting, Anti-Aging and Autophagy
- LHLewis Howes
how does fasting the right way, uh, play a role in anti-aging in your life and, and w- other people's lives?
- DADave Asprey
The number one thing fasting or intermittent fasting regularly will do, and remember, it doesn't have to be a super long one. 14 hours can start, 16 hours is good. We're not talking heavy duty, you know, living in a cave kind of stuff. And that will stop you from having insulin resistance. When you have insulin resistance, it means that insulin levels go up and your body can't hear them, so they go up higher. When your insulin is higher, your all-cause mortality, um, goes up. In other words, your chances of dying from every disease you can think of happens. What insulin resistance means is that when there's energy in your body, your cells are weak enough that they can't make good use of the energy, and fasting fixes that problem. When sugar goes up in the body, it forms something called advanced glycation end products. It basically cooks your tissues the way onions brown in a pan. And we know this from 30 years of anti-aging research about the effect of excess insulin and sugar in the body. Fasting will fix that. But on top of it, there's something called autophagy, uh, which is a, a core part of the recommendations I make, which is do whatever it takes to cause your body to turn its protein digestion mechanisms back on you. Because if it's not busy eating steak and eggs or, you know, tofu, if that's what you're into, it'll turn around and go, "Oh, there's some extra debris, some junk inside the cells, outside the cells. I can clean that up." And if you go a little bit longer, it says, "You know what? I've got enough extra enzyme activity here. I think I will take out the weak mitochondria, these little power plant generators. I'll take out the weak ones and replace them with young, strong ones." And you start upgrading yourself internally because the stuff that would've gone into digesting the food you eat every two hours because that's what someone told you to do in the '70s, instead of doing that, you're eating the stuff in your body that makes you old. And when you control insulin and you control autophagy, something very interesting anti-aging-wise happens, and it's that you actually have younger and more abundant stem cells in your body. So intermittent fasting is proven to increase stem cells, increases testosterone, human growth hormone, uh, and a huge swath of anti-aging-
- LHLewis Howes
Mm
- DADave Asprey
... substances in the body. And like, it's free. [laughs]
- LHLewis Howes
Yeah.
- DADave Asprey
It costs less than eating breakfast.
- 23:28 – 29:43
Stem Cell Therapy and Metabolic Resilience
- LHLewis Howes
And what's some of the new research about stem cells or the new developments that have excited you, uh, that everyone should know about?
- DADave Asprey
Well, I've been pretty public about, uh, doing a lot of stem cells. I've had my bone marrow taken out twice, and I've had-
- LHLewis Howes
You've been trying to convince me to do this for a while. I've been considering it. I still-
- DADave Asprey
But it'll change your life, man
- LHLewis Howes
... I, I still need to consider more. [laughs]
- DADave Asprey
It'll change your life. Uh, anyone with old injuries like that, I, I have just no bodily pain. And you, you get younger, and there's really intriguing new research about stem cells making brains work better, especially if you've had a traumatic brain injury, which I have had. And so y- you, you just get younger. And I can't tell you that it was stem cells alone that did this. I live, you know, a Bulletproof life and all that, but I recently measured my brain's response time. This is an automatic response time. How quickly does the brain respond when a light or a sound comes on? So this isn't a conscious thing. And my response time is the average response time for a 20-year-old. The response time goes down with, or goes up with age, so you get slower and slower as you age. So I have a 20-year-old's, um, ability to respond to the environment around me, which is pretty remarkable, and I truly think that the stem cells helped with that.
- LHLewis Howes
Wow.
- DADave Asprey
There's also things like arterial flexibility, where I have the average flexible arteries of a 24-year-old when you just compare, and I'm twice as old as that, at least. So something is working. I think stem cells are a core part of the anti-aging thing. What's happening now, though- ... is we're able to pull things that are like stem cells out of the blood instead of out of the marrow.
- LHLewis Howes
Hmm. Really?
- DADave Asprey
And that's a lot less painful.
- LHLewis Howes
[laughs]
- DADave Asprey
And then-
- LHLewis Howes
I'm more open to that than the whole the sucking out of my bones. Yeah, and spitting it up.
- DADave Asprey
Y- you're asleep when you're... Actually, I was awake one time when they did it.
- LHLewis Howes
Oh, man.
- DADave Asprey
I was asleep the second time.
- LHLewis Howes
So wait, what's this new-
- DADave Asprey
I have the video-
- LHLewis Howes
What's this new blood drawing stem cell that you're talking about?
- DADave Asprey
Um, it's still getting regulatory approval and all, but it's called, uh, very small stem-like cells. But, uh, I, I'll show you the video sometime in that-
- LHLewis Howes
[laughs]
- DADave Asprey
... I'm laying on the table and the doctor has this thing a- and he hammers it with a hammer into my hip.
- LHLewis Howes
Oh, no, I can't.
- DADave Asprey
And it goes, "Eh-ur, eh-ur," and-
- LHLewis Howes
Ah
- DADave Asprey
... oh, man. Every time I see that video, it's like, it's the worst thing ever. [laughs]
- LHLewis Howes
Man, yeah, you go through a lot of pain to have, uh, you know-
- DADave Asprey
It actually wasn't painful
- LHLewis Howes
... less pain for the rest of your life. It-
- DADave Asprey
It's really weird, Lewis. It's almost like hunger. Like, you can look at something as pain or just weird, and when I really dug into it, like, there is the strangest feeling in my skeleton, but it wasn't pain. It was just so outside the universe of anything you would ever or should ever feel that it, your body could say it's pain-
- 29:43 – 33:10
The Worst Diets: Seed Oils, Industrial Meat and Sugar
- LHLewis Howes
Is there a worst type of diet even though some of these things might work extremely well for-
- DADave Asprey
Yeah
- LHLewis Howes
... particular body types? What, what is, uh-
- DADave Asprey
The worst type of diet is the standard American diet, and there's three things in it that are just horribly destructive.
- LHLewis Howes
Sugar?
- DADave Asprey
The first one is... [laughs] What?
- LHLewis Howes
Sugar?
- DADave Asprey
Sugar? Sugar's there, but I don't think it's as destructive as the other two.
- LHLewis Howes
Okay.
- DADave Asprey
So I'll, I'll give an order from the worst to the, the best of the worst, right? So the number one thing that is wrong with the American diet is seed oils. These omega-6-
- LHLewis Howes
Mm
- DADave Asprey
... oils, and canola, corn, soybean, safflower, sunflower, all the stuff that's in everything at the restaurant and most packaged foods at the grocery store unless you buy from the right company, um, it's full of these oils. These are the oils that drive insulin resistance.
- LHLewis Howes
Mm.
- DADave Asprey
Your body takes these oils, and they're all plant-based oils, and it says, "Hmm, I'm gonna try to construct the outer layer of my mitochondria in my cells," the, these little batteries, "but I have the wrong ingredients, so I'm gonna make subpar batteries." Like, if you go to the, the knock-off store and you buy the cheap batteries and it lasts a third as long as the good ones, that's what happens when you eat a lot of seed oils. Americans have about 40 times more of that oil in their systems than they should, and it gets built into your tissues.
- LHLewis Howes
Yeesh.
- DADave Asprey
And that makes you weak. It is just not good.
- LHLewis Howes
Seed oils. Get rid of them.
- DADave Asprey
Seed oils are bad. Second thing is industrially raised meat. It's full of xenoestrogens. These are estrogens that make animals fat on one third less calories than normal.
- LHLewis Howes
Eeh.
- DADave Asprey
Um, it's also full of antibiotics, and it's destroying the soil of the planet right now.
- LHLewis Howes
Yeah.
- DADave Asprey
It also is depleting, uh, farmland. When we take and we grow corn and soy and grain, and we don't actually put the animal poop back into the soil-
- LHLewis Howes
Right
- DADave Asprey
... the way we do on my farm, [laughs] what we're doing is we're sucking all the nutrients out of the soil, and we're creating a, a very, very big catastrophe. 60 years from now we'll be out of topsoil because we stopped having animals walk around and poop on it the way it works when you're doing a regenerative agriculture kind of thing. But worst of all, you eat industrial animals, they're also full of cortisol. And so you do this, they mess up your gut bacteria, and they're full of, uh, glyphosate because it was on the feed, and glyphosate disrupts your, your gut bacteria, your nervous system activity, and is tied to cancer. So we're getting bad oils. Oh, and those animals, because they ate corn and soy, they're full of bad oils too. So now you're like, "Man, the steak tasted good, and I had that nice salad dressing that came out of a bottle that was full of crap oils," and you think you're being healthy.
- LHLewis Howes
Mm.
- DADave Asprey
But you're completely wrecking things, and this is some of the stuff that I did when I was heavy, right? And then the third thing would be sugar, right?
- LHLewis Howes
Yeah.
- DADave Asprey
You just... If you have a ton of sugar, i- it's directly harmful. If you do the stuff I'm talking about, you can probably have a few grams of sugar and you won't notice. Like, your body can handle it just fine.
- LHLewis Howes
Right.
- DADave Asprey
So sugar is not good for you, and it is addictive. But it is way better to eat sugar than it is to eat corn oil.
- 33:10 – 40:34
Dave's Case Against Veganism and the mTOR Cycle
- DADave Asprey
But the second worst diet for people who think they're being healthy, Lewis, this isn't gonna be popular, but it is the vegan diet.
- LHLewis Howes
Why is that?
- DADave Asprey
There's two things. Okay, I was devout raw vegan, okay? I did this for more than a year. I mean, I have bowls as big as my head full of kale and blended and mashed and sprouted and, I mean, I, I'm good with soaked dates.
- LHLewis Howes
Rice and beans and everything, yeah.
- DADave Asprey
Yeah, all that stuff. So what happens there is your body doesn't get the essential fats that it needs. We are not made out of plant oils. And I have, I have, in my books [laughs] I talk about the studies that show when you change the type of oil you eat, it changes what your body is made of. So when you go on a plant-based diet, you're getting two things. You're getting plant-based oils, which are not very compatible with you. Vegans will get mad at me and say, "Dave, we can convert plant omega-3s to the good ones." Yes, it takes 45 grams of bad omega-3s to make one gram of the good ones if your body can do that, which it won't be able to do because you're on a plant-based diet. [laughs] And then you get tons of these anti-nutrients from plants that cause cravings. When I was a raw vegan, I was always hungry.
- LHLewis Howes
[laughs]
- DADave Asprey
And I think that that's a, a very common occurrence. And I would say, "Well, that's weird. I'm gonna put more coconut oil or eat more, you know, fresh, uh, young Thai coconuts."
- LHLewis Howes
Avocado or something, yeah.
- DADave Asprey
All these things. Avocados. It didn't matter. It's because plants don't want you to eat them, and they cover themselves in defense systems that cause cravings. So I talk about the five big categories of things that are causing problems in this right now, and many plants that are common on a plant-based diet are not very compatible with humans. Like, oh, they have these vitamins. Like, yeah, they also stick to the stuff that lines the cartilage in your joints and gives you joint pain, or they inhibit your ability to absorb zinc and magnesium and iron and things like that. And so what happens is you tell yourself you're doing this to be nice to the animals, but what you're doing is you're making sure that the animals will go extinct 'cause if everyone was vegan, we'd have no animals. And then two generations later we'd all be extinct because we'd have no animals to make soil, 'cause you can't grow carrots without animal poop at the end of the day. You can do it for 20 years, you can do it for 30 years, but eventually you have to build that soil back up. So what's happening w- on a plant-based diet is the wrong fats and lots of anti-nutrients, and that combination is kryptonite for people. And I've had tens of thousands of former vegans go Bulletproof, and part of the reason I made the Bulletproof Diet was because I did harm to myself, including additional food allergies and, uh, worse hypothyroidism as a result of being vegan. Um, and in terms of animal cruelty, I calculated deaths per calorie from [laughs] eating a pound of grass-fed steak every day, which is a lot. You don't need to do that unless you're on the carnivore side of things, which there's an argument for that. Um, but if you do that and the cow is grass-fed and local, unless the cow stepped on a frog, you kill less than one animal per year in all of your food. But if you eat boxes of processed soy nuggets, you disrupted the lives of whatever was gonna live on that land and whatever the tractors killed. And so the number of deaths per calorie is way higher for any grain product and any, anything other than basically fresh-picked vegetables because of habitat destruction and tractor kills. And, like, I asked a monk this in Tibet. I, I'm not dogmatic, but I wanna do what works. So I like to minimize suffering, uh, buy from a local farmer, eat less meat, but make it grass-fed-
- LHLewis Howes
Mm-hmm
- DADave Asprey
... and eat very good fats. And if you do that, you'll never have a craving during a fast. And if you don't believe anything I say, you can still be plant-based or vegan, and you can still be standard American diet. "Dave, I like my industrial animals." You know, go screw yourself. Just do intermittent fasting and you'll still improve. It works for any diet out there, and I'm happy to share the knowledge and I've-
- LHLewis Howes
For sure
- DADave Asprey
... moved a lot of, uh, a lot of information. There's 3,000 blog posts and stuff like that. But- What I want people to do is figure out the foods that are compatible with your biology. And if you're one of the small percentage of people who's like, "You know what? Vegetarian works for me." I know people it really does. They eat some eggs, they eat some cheese-
- LHLewis Howes
Mm-hmm
- DADave Asprey
... they eat a substantial amount of butter, and magically, that really works for them, and that's okay, right? But if it doesn't work for you, don't tell yourself it's supposed to work so you'll do it even more.
- LHLewis Howes
Right.
- DADave Asprey
That's the mistake that I made.
- LHLewis Howes
Are you friends with, uh, some vegans that you've had these conversations with? Or like Rich Roll or, you know, anyone like that who-
- DADave Asprey
You know, I haven't had Rich on the show, but I would totally do that. And I, I've certainly had conversations with, with vegans a lot, and there's, there's kind of two mindsets there. Uh, one of them says you're doing it for your health, right? The evidence does not support that. And here's what's really going on, and it's intimately tied to fasting. There's a compound in the body called mTOR, and you've probably talked about it on the show before. mTOR's a signaling molecule that says grow. It says, you know, build muscle, you know, build tissue. And when you eat protein, a lot of protein, plant, plant-based will raise it, but animal-based raises it much more. So when mTOR goes up, you put on muscle. But chronic elevation of mTOR equals cancer.
- LHLewis Howes
Mm.
- DADave Asprey
Right? So that's a bit of a problem. So one solution, say, "Well, I'm gonna go plant-based and low protein." The problem with that is that mTOR gets suppressed, but it never goes up, so you get frailty. Like, these are the people who break their hips.
- LHLewis Howes
Mm.
- DADave Asprey
These are the people who have the, the vegan-sized pants for men. They have like little stick legs.
- LHLewis Howes
[laughs]
- DADave Asprey
Right? You don't, you don't wanna be there.
- LHLewis Howes
Right.
- DADave Asprey
Right? So what's the solution? Well, don't eat for a while, then work out, and then eat. And what's neat is that mTOR's like a spring. You can push it down, and when it's down, it's good, except if it never goes up, it's not good. So when you push it down, there's three things that we know of that suppress mTOR, and this is how you build muscle and how you, uh, account for the difference in outcomes from vegans versus carnivores, let's say. So to suppress mTOR, fasting does it, exercise does it, and coffee does it. So what you do is eat dinner and stop eating around 6:00. Don't eat after dinner. So you got four hours of fasting before bedtime. You sleep for eight hours, you just fasted for 12 hours. Wait another four hours. There, you fast- you've fasted 16 hours. You have a light breakfast, but before you eat, do some squats. Go lift. I mean, it can be a very quick workout, but just something heavy. And then you eat. And because all three of those things push the mTOR down, as soon as you eat some protein, the body says, "Wahoo!" And it spikes the mTOR much higher, and then the exercise has a bigger impact on your tissue. So you got more exercise benefits in less time. Your mTOR was briefly elevated because you only ate once that day or twice that day, and then it goes back down and it stays down. People feel good on a vegan diet 'cause they suppress mTOR, which is driving chronic inflammation. Problem is, you do that forever, you never get the muscles and the growth, and then you get the anti-nutrients and you get the bad fats. So it's okay to be vegan for a week. It's probably good for you. But then at the end of that week, maybe you should go carnivore. So cycles are good.
- LHLewis Howes
Mm.
- DADave Asprey
And I will tell you, being all keto all the time is terrible for you.
- LHLewis Howes
Right.
- 40:34 – 45:00
Vegan Documentaries, Curiosity and Lewis's Experiments
- DADave Asprey
I love having a, a genuine conversation, um, where it's born out of health.
- LHLewis Howes
Mm-hmm.
- DADave Asprey
When it, and when it's... A lot of the health stuff like what the health, it was, it was created by people who went to jail for blowing up research laboratories because they were testing chicken eggs.
- LHLewis Howes
Mm.
- DADave Asprey
Like, like there were some very strong animal rights people that are masquerading as health people. But the whole thing about, you know, erections and vegetables and all that stuff, every doctor I know rolled their eyes and was like, "This is the worst propaganda I've ever seen." Like, like there's no validity to this whatsoever.
- LHLewis Howes
From, from Game Changers or from, uh... I don't know if you watched that one.
- DADave Asprey
Yeah, I definitely watched that one. I wrote a-
- LHLewis Howes
With guys, with guys having meat, and then they'd have no re- erections the next morning or something.
- DADave Asprey
Yeah.
- LHLewis Howes
And then the ones with vegetables had all the erections in the world or something.
- DADave Asprey
The, the first animal rights propaganda one was, uh, What the Health, and when people are like, "Oh, we don't really care that much about this," it's like, oh, we'll make it a performance enhancer. But man, if you wanna see an athlete get injured, make him, make him vegan and keep him vegan for a while. And [laughs] they turn out a lot of muscular skeleton.
- LHLewis Howes
Well, there's, well, there's some athlete, there's some athletes who are vegan that seems like they're, they say they're healthier, they recover faster. You know, there are some cases of-
- DADave Asprey
What were they eating before?
- LHLewis Howes
Yeah, not sure.
- DADave Asprey
They were eating meat and the standard American diet, right?
- LHLewis Howes
Right.
- DADave Asprey
And, uh, what you'll find is, um, um, who's that famous sprinter who went vegan a while ago? Um, Usain Bolt.
- LHLewis Howes
Mm. He's vegan now?
- DADave Asprey
He was faster the first year he went vegan 'cause he stopped eating a bunch of crap.
- LHLewis Howes
All right.
- DADave Asprey
And after that, he was sidelined by injuries every year-
- LHLewis Howes
Interesting
- DADave Asprey
... and never set another record. And like-
- LHLewis Howes
That could be 'cause he was getting older. There could be other factors there, but-
- DADave Asprey
Of course there could be.
- LHLewis Howes
Yeah, yeah. But-
- DADave Asprey
I think it's 'cause he didn't have enough coffee. That's, that's my-
- LHLewis Howes
[laughs]
- DADave Asprey
[laughs]
- LHLewis Howes
Yeah, I'm always trying to learn, you know, from every... Without making one side right or wrong and trying to find the research for every study to see, okay, well, is, what are the cases for eating meat, quality meat? What are the cases for being vegan? What are the cases for vegetarian? 'Cause I'm always trying to learn. Like, hey, maybe what I'm doing is not optimal. So, you know.
- 45:00 – 56:35
Three Hacks to Make Fasting Easier
- DADave Asprey
There, it's a common thing with, especially with keto, where constipation happens, right? And the gut bacteria can get really out of whack on a keto diet. And this is why [laughs] I, I, I first went keto in the, the late '90s. It was called the Atkins Diet, right? And y- I lost 50 pounds on it. The other 50 took 10 years to come off because it's inflammation that's caused by eating the wrong stuff when you're in keto, right? And then we have the modern renaissance of keto, where there still isn't a great focus on here's the right type of protein. You get people putting milk protein isolate, which is almost a waste product in the US-
- LHLewis Howes
Yeah
- DADave Asprey
... into, into their food saying, "There, it's keto 'cause it's a protein." And you're like, "No, you're doing it wrong. Like, you, you can do better." Um, but here's, the, there's three hacks you can do during a fast that allow your body to stay fasted and don't make you get hangry and all.
- LHLewis Howes
Mm.
- DADave Asprey
And one of those hacks is the one you're looking for. So I'm gonna walk your listeners through three things you're allowed to have during a fast. And by the way, some people get very angry when I say you can have something during a fast. Those are people who say, "But the mice in the study only had water."
- LHLewis Howes
[laughs]
- DADave Asprey
Like, that's 'cause that was all you gave them.
- LHLewis Howes
Yeah.
- DADave Asprey
But we wanted people to be high performance and comfortable. And I, I despise the idea of, when I weighed 300 pounds, of, of someone sitting down and saying, "Dave, I want you to only have water this morning, and then you're gonna go to work, and you're gonna show up, and you're gonna perform," and that's without two kids and, you know-
- LHLewis Howes
And, and be focused and, yeah
- DADave Asprey
... yeah. I, I couldn't do it. And it w- and if I did, it would've taken every ounce of willpower, and I would've been miserable, and I would've been hangry. This is not how to teach people to fast, and I think it's mean-spirited.
- LHLewis Howes
Mm.
- DADave Asprey
So it, it's okay to do things that reduce your hunger and increase your focus during a fast as long as your body's still getting the benefits. So here's the three, and the third one's gonna be right for you. First one, there is abundant evidence that black coffee during a fast makes the fast work better. The new science behind that that didn't exist when I first talked about Bulletproof Coffee is that the amount of caffeine in two small cups of coffee doubles ketone production, even if you eat carbs at night.
- LHLewis Howes
Wow.
- DADave Asprey
So a little bit-
- LHLewis Howes
So c-
- DADave Asprey
... of a bump... Go ahead.
- LHLewis Howes
Black coffee, no butter, no MCT.
- DADave Asprey
That, that's step one, right?
- LHLewis Howes
Yeah.
- DADave Asprey
That's just black coffee.
- LHLewis Howes
Black coffee.
- DADave Asprey
Okay? And that in and of itself doubles ketones.
- LHLewis Howes
Got it. So that's okay during a fast based on the science that you've-
- DADave Asprey
Not at night, but in the morning, yeah.
- LHLewis Howes
In the morning, yeah, of course.
- DADave Asprey
Right.
- LHLewis Howes
Okay.
- DADave Asprey
So the second thing, uh, well, l- let's talk about why that works 'cause it also explains why the second thing works. The reason it works is c-
- LHLewis Howes
Doesn't it have some, doesn't it have some calories, though? So wouldn't that affect the body in some way with those calories?
- 56:35 – 59:59
Five Biohacks: Forgiveness First
- LHLewis Howes
I'm curious, uh, couple final questions for you. Um, if you could... You're, you're the king of biohacking, right? You've tried everything. Uh, you, you know, you do it all. I'm curious, if you could only do personally or recommend five biohacks, and that's it-
- DADave Asprey
Okay
- LHLewis Howes
... to optimize your energy levels, to live longer, to, to, uh, you know, increase your, uh, immune system, to be a happier, healthier human being, and you can only do five things, whether it's wear the glasses, whether it's get a certain-
- DADave Asprey
Yeah
- LHLewis Howes
... amount of sleep, whether it's eat this specific way, if you could only share five things that people could be doing to improve the quality of their life from the d- million things that you've tried, what would you say are those five things?
- DADave Asprey
All right. Number one is free, uh, and it's not fasting, and I'm gonna start there. It's actually forgiveness.
- LHLewis Howes
[inhales deeply]
- DADave Asprey
If you can learn the skill, and it is a skill you practice, it's a muscle, to forgive the grudges that you carry-
- LHLewis Howes
[exhales]
- DADave Asprey
... it will make you live longer, it will make you happier.
- LHLewis Howes
Set you free. [laughs]
- DADave Asprey
Yes. Like, that's the thing. Um, I do find it's hard to have enough energy to let go of grudges and to do forgiveness if you're tired and hungry all the time.
- LHLewis Howes
That's hard, yeah.
- DADave Asprey
So turning up your energy makes forgiveness easier, and it, it's a core part of my practice. And if you're listening to this, you're going, "Oh, whatever," no, seriously, if you're still mad at that whatever, y- you've gotta find the practice that's gonna let you not have a charge of it-
- LHLewis Howes
[exhales]
- DADave Asprey
... 'cause that charge sucks energy that should go to something good.
- LHLewis Howes
So much energy. And, and to add to that, I think people not only learning to forgive other people, learning to forgive yourself for something you did-
- DADave Asprey
Amen, brother
- LHLewis Howes
... or you didn't do, because I beat myself up for years with shame and guilt and resentment for myself.
- DADave Asprey
Yeah.
- LHLewis Howes
Yes, other people, but for the things that I said, did, didn't do, regretted. And holding onto that for yourself, that self-inflicted pain, is just as horrible in my opinion f- 'cause it takes-
- DADave Asprey
It is
- LHLewis Howes
... energy and the life from you. So I'm so glad you said forgiveness is number one.
- DADave Asprey
Um, I'm gonna go on a little bit of a tangent here before we hit the other four. Fast This Way is... It tells the story of me fasting in a cave for four days. A shaman dropped me off in the desert.
- LHLewis Howes
[laughs]
- DADave Asprey
And here's one of the big reasons. I was terrified of not eating, I was terrified of being hungry, because I knew that if I was hungry, that I would become hangry, and I would-
- LHLewis Howes
Mm
- DADave Asprey
... be a total jerk. And I was ashamed of that, and I didn't like it when I didn't have enough energy to manage my emotions and to act like the adult that I wanted to act like. So I, I was like, if I'm in a cave and I'm by myself, and I'm also kind of afraid of being lonely, I know I'm eat when I'm lonely, um, all... There's no people, there's no food anywhere for 10 miles around. I, I kinda went on that spiritual journey, and that is in the book along with spiritual fasting. But learning to, to sense that I don't wanna act like a jerk, but I do, and then forgive yourself for making mistakes like that, that was a part of what I learned in the cave, and it's part of what's in the book. So it, it's important. Um, and I love how honest you are about that, too.
- LHLewis Howes
Yeah.
- DADave Asprey
And if, if you're holding a grudge against yourself... So wh- when I do forgiveness, it's you forgive the other person, you forgive the thing that they did, um, and then you forgive yourself.
- 59:59 – 1:04:03
Sleep, Movement, Cold and Neurofeedback
- LHLewis Howes
number one.
- DADave Asprey
Number two, you've got to sleep well. Not long, but well. And yeah, I am gonna talk about the red glasses. It's a patent that I filed called TrueDark. This is one of my companies, so I have a bias and all that. Uh, and we're about to release a whole bunch more research about what it does for the brain. But you can make yourself sleep better-
- LHLewis Howes
Mm
- DADave Asprey
... if before you go to bed, you dim the lights, you black out your bedroom, and you block four different frequencies of light that go into your eyes. The difference is profound. Last night, I got two hours of deep sleep and change and two hours of REM sleep in seven hours of sleep. I couldn't do that until I started wearing the glasses-
- LHLewis Howes
Wow
- DADave Asprey
... and dimming my lights. You have to do that.
- LHLewis Howes
I gotta start doing that. I, I think I have a pair, so I have to start just applying it and, and, and doing it more.
- DADave Asprey
That's interesting. But just try it for a week. Just put them on-
- LHLewis Howes
For sure
- DADave Asprey
... for an hour before bed. There's a new one called the Sunset that has a, a little bit of a less dark one. I, I think I sent you the ones for jet lag.
- LHLewis Howes
Gotcha.
- DADave Asprey
There's some that are a little bit lighter but still block out the right angle and everything. Man, it's, it's a real-
- LHLewis Howes
I'll have to get the new one. I'll have to get the new ones. Yeah, whatever you're wearing-
- DADave Asprey
Awesome
- LHLewis Howes
... I'll get the... Yeah, okay. [laughs]
- DADave Asprey
Yeah. TrueDark it is. And, um, yeah, I'm not trying to sell anything. So I just make companies who build things that I can't buy, and, and that's all I s- that's all I do. So, um, so s- we got forgiveness, we got sleep.
- LHLewis Howes
Sleep, yep.
- DADave Asprey
Third one, movement. And the studies are very clear. I know there are a lot of studies on this. You need to walk for 20 minutes a day.
- LHLewis Howes
Sure.
- DADave Asprey
Some kind of movement. It doesn't have to be crazy. And then once or twice a week, you need to do something for 10 minutes that makes you wanna cry or throw up.
- LHLewis Howes
Mm.
- DADave Asprey
So squats, pushups, uh, you know, heavy sprints, anything like that, high intensity. You can do more if you want to, but you've got to at least move, and then once or twice a week, push. Okay. So that's, uh-
- LHLewis Howes
Three
- DADave Asprey
... we've got three. And then, um, the other one that I would highly recommend is tell your body that sometimes it has to be able to go to full power generation very quickly, and the easiest way to do that is actually a cold shower or other form of cryotherapy. And this is at the end of your shower, full cold, forehead and chest. And the body is-
- LHLewis Howes
It doesn't have to be on the who- it doesn't have to be on the whole body, but just forehead, chest, kind of right here
- DADave Asprey
It, it's better that it runs down the body, but the most-
- LHLewis Howes
Yeah
- DADave Asprey
... important sensors are in your forehead and chest.
- LHLewis Howes
Got it.
- DADave Asprey
And you're gonna hate it for the first three days. After three days, the mitochondria change the levels of cardiolipin, and all of a sudden it's not cold, it just feels exhilarating.
- 1:04:03 – 1:07:58
Resources and Closing Thoughts
- LHLewis Howes
I appreciate it. I appreciate it. And got a long way to go. Uh, we're here to improve our lives and, and help other people as well, just like you're doing at Bulletproof and everything you're doing, which I want people to get this book. Make sure you guys check it out. Powerful book about fasting, about burning fat, healing inflammation, and eating like the high-performing human you were meant to be. Fast This Way, you can check it out right now. You can get it on Audible, you can get it on Amazon. Uh, and you can go to your website, daveasprey.com, to check it out. You can go to bulletproof.com-
- DADave Asprey
Or-
- LHLewis Howes
... to check out other stuff, or-
- DADave Asprey
Go to fastthisway.com. I've never taught a book, Lewis. There's a two-week fasting training-
- LHLewis Howes
Ooh
- DADave Asprey
... where I teach you, you go through a full challenge. And it's free. I'm not trying to sell. I just want people to learn this because it's, it's free. You just have to learn it, and then-
- LHLewis Howes
Yeah
- DADave Asprey
... you can do it forever. You'll live longer. You'll be nicer. So fastthisway.com, sign up, my gift.
- LHLewis Howes
Check that out. You're on social media, bulletproofexec on Twitter, dave.asprey on Instagram, bulletproofexecutive on Facebook. Uh, where do you hang out the most these days online?
- DADave Asprey
I'm probably more on Instagram. I-
- LHLewis Howes
Okay
- DADave Asprey
... have become a TikTok guy. Have you done TikTok yet?
- LHLewis Howes
I am doing TikTok. I'm getting heavily involved in it, actually. I mean, my team is actually doing more of it for, for me, 'cause we have so much content, so we're putting it on there. But-
- DADave Asprey
Are you, like, doing the dances where you point at stuff?
- LHLewis Howes
[sighs] I'm not.
- DADave Asprey
[laughs]
- LHLewis Howes
But I, I've done a few things. And, and I n- I might actually be doing more this year to test it and see. But I like things that are more evergreen and can live for a long time.
- DADave Asprey
Yeah.
- LHLewis Howes
And TikTok might be deleted tomorrow, might be gone in a year, and so it's trying to figure out how to utilize technology to drive people to something more long-form, which is, you know-
- DADave Asprey
Yeah
- LHLewis Howes
... our podcast or YouTube or whatever. So it's, it's maximizing time and energy for different platforms, which you know all about this too. There's so many different platforms out there now. Um, but this is amazing, and I want people to know, uh, that we've had Dave on a, a couple times, so if you wanna hear Dave's three truths and his definition of greatness, we'll link that up in the show notes on the previous interviews so you can learn more about that, uh, and, and see all of his other great content we've had w- with him on here. And how else can we support you in this time?
- DADave Asprey
Uh, you know, the best thing you could do to support me is learn how to skip breakfast.
- LHLewis Howes
Let's see this.
- DADave Asprey
Uh, intermittent fasting is meant to be a part of most people's lives at least some of the time, and when you do it, it is gonna meaningfully shift the quality of your life, and it's gonna lower healthcare costs. It's gonna make all of us more resilient humans.
- LHLewis Howes
Yeah.
- DADave Asprey
That's why it's worth it.
- LHLewis Howes
That's it.
- DADave Asprey
And Lewis, thanks for the work you do, man.
- LHLewis Howes
It's free.
- DADave Asprey
Yeah.
Episode duration: 1:07:58
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Transcript of episode C2T7tTiKnNE
