The Father of Biohacking: The Top Biohacks to Lose Weight & AGE IN REVERSE | Dave Asprey

Name: The Father of Biohacking: The Top Biohacks to Lose Weight & AGE IN REVERSE | Dave Asprey
Uploaded: 2023-03-31T00:18:22.000Z
Duration: 8 h 20 min 19 s

Fasting for Everyone

In this section, Dave Asprey talks about his book "Fast This Way" and how it is different from other fasting books. He explains why a gentle approach to fasting is important and how to get started with fasting.

The Importance of a Gentle Approach

Fasting can be beneficial for everyone.

A rigid approach to fasting doesn't work for most people.

True fasting comes with rest, which most people don't have time for.

There are many types of fasts, and you can choose what you go without.

Getting Started with Fasting

The real definition of fasting is going without, and you can choose what you go without.

There are many types of fasts, including cold therapy.

Start by skipping breakfast or delaying your first meal.

Gradually increase the length of your fast over time.

Benefits of Fasting

Fasting trains your cells to become fat-burning machines.

Fasting can improve mental clarity and focus.

Fasting can reduce inflammation in the body.

Conclusion

Fasting can be beneficial for everyone, but it's important to take a gentle approach that works for your lifestyle. Start by choosing what you want to go without and gradually increasing the length of your fast over time. With patience and persistence, you can reap the many benefits of fasting.

Introduction to Fasting

In this section, the speaker introduces fasting and explains how to get started with it.

Getting Started with Fasting

Hunger is a false signal that the body sends during fasting.

Relying on willpower during fasting is not a good strategy as it reduces available energy.

The first step for beginners is to have dinner earlier than normal and avoid snacks after dinner. This creates an entry-level 12-hour fast.

To extend the fast until lunchtime, the speaker presents three fasting hacks that reduce hunger and increase energy.

Three Fasting Hacks

In this section, the speaker presents three fasting hacks that can help reduce hunger and increase energy during fasting.

Hack #1: Have Black Coffee in the Morning

Drinking black coffee in the morning can bump up ketone levels, which turns down ghrelin (the hunger hormone).

Caffeine in coffee is also a mild appetite suppressant and provides more energy.

Hack #2: Drink Bone Broth or Miso Soup

Drinking bone broth or miso soup can provide electrolytes and minerals that are lost during fasting.

These drinks also contain amino acids that can help reduce hunger and increase energy.

Hack #3: Use Exogenous Ketones

Taking exogenous ketones can provide additional ketones that turn down ghrelin and turn up cck (the fullness hormone).

Exogenous ketones also provide more energy and can help reduce hunger during fasting.

Fasting Hacks

In this section, Dave Asprey shares two fasting hacks that can help suppress appetite and give energy to beginning fasters.

Matcha Tea

Drinking strong tea like matcha can suppress appetite and give energy to beginning fasters.

Bulletproof Coffee

Bulletproof Coffee is a well-known fasting hack that works during a fast.

Drinking Bulletproof Coffee with only specific fats in it (no protein or carbs) allows the body to stay in a fasting mode because insulin doesn't change and protein digestion doesn't get turned on.

To make Bulletproof Coffee, blend butter (can be a teaspoon or more depending on hunger level) and C8 MCT oil (Bulletproof brand is Brain Octane).

Blending butter into coffee changes the structure of water in the coffee, which matters during fasting because normally when you drink water, you have to heat it up first before using it to fold proteins and make more energy. Since you've already structured the water by blending it with butter, your body can immediately use it for generating ATP and burning fat without having to do the heating step first.

The C8 MCT oil raises ketones four times more than coconut oil or other MCT oils. This trains cells to become fat-burning machines.

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How to Begin Fasting as a Newbie

In this section, Dave Asprey explains how newbies can begin fasting using three simple steps.

Step 1: Cut Dinner Time Shorter

Eat dinner earlier than usual to give the body more time to fast before breakfast.

Step 2: Have Bulletproof Coffee in the Morning

Drink Bulletproof Coffee with only specific fats in it (no protein or carbs) to suppress appetite and give energy during fasting. This allows the body to stay in a fasting mode because insulin doesn't change and protein digestion doesn't get turned on.

To make Bulletproof Coffee, blend butter (can be a teaspoon or more depending on hunger level) and C8 MCT oil (Bulletproof brand is Brain Octane).

Blending butter into coffee changes the structure of water in the coffee, which matters during fasting because normally when you drink water, you have to heat it up first before using it to fold proteins and make more energy. Since you've already structured the water by blending it with butter, your body can immediately use it for generating ATP and burning fat without having to do the heating step first.

The C8 MCT oil raises ketones four times more than coconut oil or other MCT oils. This trains cells to become fat-burning machines.

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Step 3: Gradually Increase Fasting Time

Gradually increase fasting time by pushing breakfast later each day until reaching desired fasting length.

Fasting Hacks

In this section, Dave Asprey talks about three fasting hacks that can help you get the benefits of fasting without feeling hungry or deprived.

Three Fasting Hacks

Prebiotic fiber is a new addition to the world of fasting. It's a soluble fiber that you can't digest but your good gut bacteria eat it. Studies show that it makes you live longer and causes you to grow more species of good gut bacteria. When bacteria eat prebiotic fiber, they make short-chain fatty acids that are ketogenic. Adding a scoop or two of prebiotic fiber to your drink dramatically lowers hunger.

Soluble fiber like prebiotic fiber dramatically lowers hunger. If you put it in your drink, there is no one on earth with that combination who will be hungry afterwards.

According to a study in Fast This Way, for the average person, 15% of the thoughts in their head every day are about what's for their next meal. When you turn down ghrelin and turn up CCK by using these fasting hacks, you get 15% of those thoughts back.

The Importance of Coffee Quality

In this section, Dave Asprey talks about how coffee quality affects your health and how drinking low-quality coffee can make you feel hungry.

The Importance of Coffee Quality

Drinking low-quality coffee can make you feel hungry because it may contain mold toxins. If you notice that drinking coffee makes you hungry, switch to a different brand.

Some supplements may help if drinking moldy coffee makes you feel hungry during a fast.

Bulletproof Coffee and Prebiotic Fiber

In this section, Dave Asprey talks about the benefits of adding butter to coffee and how it can be made more nutritious by adding prebiotic fiber.

Benefits of Adding Butter to Coffee

Adding butter to coffee has a neutral taste and does not affect the flavor of the coffee.

Bulletproof coffee made with butter is surprisingly delicious and most people cannot tell that there is butter in it.

Benefits of Prebiotic Fiber

The FDA recommends consuming 20-30 grams of soluble fiber every day for longevity and health.

Adding prebiotic fiber to meals can make you feel full and reduce cravings. It also helps increase gut bacteria species, which decreases as we age.

Brain Octane Oil and Exogenous Ketones

In this section, Dave Asprey discusses the benefits of using brain octane oil as a source of exogenous ketones compared to other forms such as ketone salts or esters.

Benefits of Brain Octane Oil

Brain octane oil is a natural form of exogenous ketones found in mother's milk that does not create a load on the liver or kidneys.

Brain octane oil raises ketones levels in one step without requiring conversion by the liver or kidneys like other forms such as ketone salts or esters.

Risks Associated with Other Forms of Exogenous Ketones

Ketone salts cause mitochondrial damage according to Dr. Veach who studied with Hans Krebs for 40 years.

Ketone esters create a heavy load on the liver due to de-esterification.

Fasting and Metabolic Flexibility

In this section, Dave Asprey talks about fasting and how it can help increase metabolic flexibility by training your cells to burn fat.

Benefits of Fasting

Fasting for long periods of time increases ketone levels as the body starts burning more fat.

Fasting helps train cells to burn fat, increasing metabolic flexibility.

Risks Associated with Starting a Fast

Cells that are not used to burning fat may struggle at first when starting a fast.

Intermittent Fasting and the "Fasting Trap"

In this section, the speaker discusses the benefits of intermittent fasting and how it can be combined with occasional indulgences. He also warns against falling into what he calls the "fasting trap," which is when people become too rigid in their fasting routine and fail to listen to their body's needs.

Combining Intermittent Fasting with Occasional Indulgences

The speaker does intermittent fasting throughout the week but allows for occasional indulgences on weekends.

It's important to be able to run on both fat and sugar, not just one or the other.

The speaker warns against falling into traps such as veganism, keto, or excessive exercise where people become too rigid in their behavior.

The "Fasting Trap"

People often fall into a trap where they adopt a new behavior that initially yields positive results, but then continue down that path even when it stops working.

This can happen with any diet or exercise routine, including intermittent fasting.

Women tend to hit a wall first when doing intermittent fasting because they may not break their fast often enough.

To avoid hitting a plateau or experiencing negative side effects like hair thinning, it's important to listen to your body's needs and not become too rigid in your fasting routine.

The Importance of Finding the Right Dose

In this section, Dave discusses how finding the right dose is important for various aspects of life, including exercise and fasting.

Exercise

Heavy exercise every day can be detrimental to one's health.

Exercise should be done in the Goldilocks zone - not too much or too little.

Setting up cycles and waves in your life where you go to the upper healthy limit and lower healthy limit is important for resilience.

Fasting

The right dose of fasting is helpful, but too much can have negative effects on sleep quality, hormone changes, and hair thinning.

Starvation mode doesn't work. Instead, show the body that it's not regularly starving but it could happen so it better be ready. This helps build resilience.

Effects of Low Carb Diets on Sleep Quality

In this section, Dave talks about his experience with low carb diets and how they affected his sleep quality.

When he was testing the limits of the bulletproof diet back in 2010/2011 by eating very low carb (one serving of broccoli a day), his sleep monitoring showed that he was waking up 12 times a night without knowing it.

Men tend to hit a wall after six to eight weeks on low carb diets. Sleep quality goes down, hormone changes occur, and hair thinning can happen.

It's important to find the right dose of low carb diets. Just because it's good doesn't mean more is better.

The Importance of Cortisol

In this section, Dave talks about cortisol and how it affects our health.

Cortisol is necessary for our health, but too much or too little can be detrimental.

People with low cortisol hate their lives because they get sick all the time.

Resilience is built by setting up cycles and waves in your life where you go to the upper healthy limit and lower healthy limit.

Autophagy

In this section, Dave talks about autophagy and how fasting can help activate it.

Fasting helps activate autophagy, which removes weak cells from the body and grows fresh young strong ones.

Autophagy is powerfully anti-aging.

Starvation mode doesn't work for activating autophagy. Instead, show the body that it's not regularly starving but it could happen so it better be ready. This helps build resilience.

Conclusion

In this section, Dave concludes by summarizing the importance of finding the right dose in various aspects of life.

Finding the right dose is important for exercise, fasting, and cortisol levels.

Setting up cycles and waves in your life where you go to the upper healthy limit and lower healthy limit is important for resilience.

Fasting helps activate autophagy, which removes weak cells from the body and grows fresh young strong ones.

The Importance of Energy

In this section, Dave Asprey talks about the importance of energy and how it affects our daily lives.

The Cost of Breakfast

Dave explains that breakfast can be costly in terms of time and money.

He suggests using fasting hacks to save time and money while still getting the necessary nutrients.

Our Brains Lag Behind Reality

Dave discusses a newly discovered phenomenon where our brains lag behind reality by a third of a second.

This means that something else is in charge of us for that period without us even realizing it.

The Meat Operating System

Dave introduces the concept of the meat operating system, which is responsible for operating during the third-of-a-second lag when our brains are not processing information.

He explains how this system is fast but also "dumb."

Biohacking Goals

In this section, Dave talks about his experience with biohacking and shares five common goals people have when they come to his facility.

Five Common Goals

Dave shares that people typically come to his biohacking facility with one of five goals: muscles, cardiovascular performance, energy, cognitive function, or anti-aging.

He notes that these goals require different approaches and may conflict with each other.

Getting Energy Back

Dave emphasizes the importance of getting energy back as a top priority since it affects all aspects of life.

He suggests various biohacks to improve energy levels.

Introduction

In this section, Dave Asprey introduces the concept of biohacking and how it can help people improve their physical and mental health.

Biohacking for Brain Function

Biohacking is about changing the environment around us and inside of us to have full control over our own biology.

Neurofeedback is one of the many different practices that can be used to improve brain function.

People are now asking for ways to manage stress better due to increased societal stress caused by government policies in recent years.

Five Silos of Biohacking

In this section, Dave Asprey explains the five silos of biohacking and how they are interconnected.

Impact on Multiple Silos

When we start impacting one silo using specific biohacks, it generally has an impact on multiple silos at the same time if not all of them.

If your main goal is managing stress better, it changes what you're going to do when you're trying to biohack.

Pick One Goal

It's important to pick one top goal before starting a biohacking journey.

A survey will soon be available on DaveAsprey.com that helps identify your top goal.

Returns on Other Goals

There's a chart in the book that shows if you do something for your top goal, here are the returns you get on other things.

For instance, improving cardiovascular performance will probably improve your ability to handle stress unless you overtrain.

Avoid Overdoing It

In this section, Dave Asprey advises against trying to do everything all at once when starting a biohacking journey.

Focus on One Goal at a Time

Trying to do everything for all goals all at once will lead to spending all of your time biohacking and having no time left over for other things that matter in your life.

Focus on one goal at a time, do everything that works for that goal, and then move on to the next most important biohack.

Use Newfound Energy and Power

After achieving your top goal, use newfound energy and power to put into the next most important biohack.

This can help you achieve more capacity and power than before.

Starting Your Biohacking Journey

In this section, the speaker discusses how to get started with biohacking and why it's important to focus on practices that work quickly.

Importance of Quick Results

Some biohacks work faster than others.

Meditation combined with breathwork has been shown to work faster than just meditation alone.

It's important to make the most of your time and not waste it on practices that don't yield quick results.

Starting with Energy

Energy is a good foundation for starting your biohacking journey.

Without energy, it's difficult to do other things like exercise or brain training.

The speaker recommends focusing on getting your energy back first before anything else.

Personal Experience

The speaker shares his personal experience with chronic fatigue syndrome and fibromyalgia after weighing 300 pounds.

He wishes he had known earlier to focus on getting his energy back instead of just losing weight.

Heavy Metal Toxicity and Health

In this section, the speaker discusses heavy metal toxicity and how it can affect health. They explain how to identify if someone is being affected by heavy metals and what tests can be done to determine this.

Identifying Heavy Metal Toxicity

If someone has done everything right but still not getting results, they should draw some labs and blood work.

Elevated C-reactive protein (CRP) levels indicate that you have a chronic systemic infection or lifted heavy before the test.

Elevated homocysteine levels are common in people with a genetic condition called MTHFR, which makes it hard for them to metabolize certain substances.

LP pla2 is an enzyme that goes up when there's damage to the lining of your arteries. It's released when your arteries are damaged either it's up or it's not.

Testing for Heavy Metals

If someone still has mysteriously elevated CRP after doing everything right, they should get a metals test.

The gold standard for testing heavy metal toxicity is a urinary excretion test where you give yourself either an oral or IV drug that causes your body to release heavy metals and then collect your pee for 24 hours.

Hair analysis might be useful depending on how it's analyzed, but blood levels don't do very much for toxic metals.

Treating Heavy Metal Toxicity

Different metals are treated with different agents such as activated charcoal, glutathione, EDTA, dmps and dmsa.

Do not attempt any treatment at home as it can be dangerous.

The Importance of Hormones and Toxins in Health

In this section, Dave Asprey discusses the importance of hormones and toxins in health. He explains how to identify if you have metals or mold toxins, and how to address them. He also talks about the role of hormones in energy levels and desire.

Identifying Toxins

If you don't have metals but still feel unwell, consider a mycotoxin panel to test for mold toxins from environmental mold.

Toxic mold can cause metal toxicity by breaking your ability to excrete metals.

Look at latent viral and parasitic infections if other causes are ruled out.

Addressing Toxins

Enhance mitochondrial function through biohacks and supplementation.

Consider seeing a specialist if big protocols do not work.

Hormones

Low hormones can be another area to look into after addressing foundational issues.

Thyroid is the hormone of energy; get an advanced thyroid panel if you feel tired all the time or cannot lose weight.

Most people over 50 benefit greatly from a tiny dose of thyroid hormone.

Testosterone is the hormone of desire; low testosterone can lead to lack of motivation or drive.

Personal Experience

Dave Asprey shares his experience with low thyroid function causing extreme fatigue and inability to lose weight in his mid-twenties.

After starting thyroid hormone treatment, he felt like someone turned on the lights again.

Low testosterone can lead to lack of motivation or drive.

Overcoming Chronic Illness

In this section, Dave Asprey talks about his experience with chronic illness and how he overcame it.

Importance of Energy

With enough thyroid and testosterone, you can think better and have more energy.

Detoxing from metals and mold, learning to sleep well, and intermittent fasting can help improve energy levels.

People who haven't been chronically ill don't understand the constant fatigue that comes with it.

Personal Experience

Dave Asprey shares his experience of feeling like a fraud in business school due to his chronic fatigue.

He sought medical help and was diagnosed with brain chaos. He was prescribed modafinil which helped him focus in class.

Along with modafinil, he also improved his thyroid and testosterone levels to regain energy.

Return on Energy

It's important to use extra energy gained from caffeine or other sources for activities that will give you more energy back.

Sleeping better and eating healthier are easy ways to improve energy levels. Cutting out seed oils, grains, food colorings, dyes, and ultra processed foods can also make a big difference.

Making these changes can be life-changing for those suffering from chronic illness.

Final Thoughts

Dave Asprey emphasizes the importance of taking care of your health before it becomes a problem.

Building Momentum for Better Health

In this section, the speaker emphasizes that everyone is capable of achieving a higher level of health and energy. He encourages listeners to start building momentum towards better health by making small changes in their daily habits.

Taking Control of Your Health

The speaker advises listeners to learn how to sleep and eat properly, but not to worry about being perfect at it.

By taking control of their health, listeners can identify potential issues and seek help from functional medicine doctors or other experts.

Listeners are encouraged to start building momentum towards better health wherever they are on the spectrum of wellness.

Energy and Kindness

The speaker notes that having enough energy is important for being kind to others.

Feeling good and taking care of one's body is crucial for overall well-being.

The speaker shares his personal experience with becoming a nicer person as he gained more energy through improving his health.

Early Steps Towards Better Health

Listeners who feel depleted can take steps such as having a second cup of coffee or using specific food supplements or hacks to get started.

However, the speaker cautions against relying solely on quick fixes and emphasizes the importance of building sustainable habits over time.

Natural Ways to Boost Energy and Heal Yourself

In this section, the speaker discusses natural ways to boost energy and heal oneself. The speaker mentions adrenal extract, adaptogenic herbs, and sea salt as effective remedies.

Adrenal Extract and Adaptogenic Herbs

Adrenal extract comes from adrenal glands of healthy cows or pigs.

Adrenals are important glands that should be included in one's diet.

Adaptogens allow the body to quickly turn on and off a stress response.

Adrenal extracts and adaptogens can help boost energy levels in the morning.

Sea Salt

Half a teaspoon to a teaspoon of sea salt in a glass of water when you first wake up is an effective remedy.

Most people are sodium deficient, so adding sea salt can help increase sodium levels.

Having enough sodium presence in the morning can prevent relying on adrenaline and cortisol to raise blood pressure.

Acidic Foods

Being acidic in the morning is beneficial for power while being alkaline during the day is beneficial for endurance.

Apple cider vinegar, lemon juice, and coffee contain acids that become alkaline as they're metabolized.

Drinking alkaline water with food is not recommended.

Baking Soda

Baking soda helps buffer acids in the body when needed.

Using bicarbonate (baking soda), which contains both potassium bicarbonate and sodium bicarbonate, can help increase potassium and sodium levels.

Structuring Water

In this section, the speaker talks about how he structures his water and why it is important.

Starting with Filtered Water

The speaker starts with filtered water that runs through a ceramic filter, activated charcoal, UV sterilizer, and polisher to make it super clean.

The water is at a neutral pH level.

Adding Electrolytes

The speaker adds electrolytes to his water such as salt or magnesium chloride.

Different forms of magnesium are used depending on the situation.

Charging the Water

The speaker charges his water using different technologies such as laser, Arc Crystal, Lila Quantum or Analema.

This changes the taste of the water and makes it more refreshing.

Exclusion Zone Water

Dr. Gerald Pollack discovered exclusion zone water which is a fourth phase of water that has a different viscosity or stickiness when exposed to vibration or 1200 nanometer light.

This type of structured water allows sap to flow up trees against gravity and helps capillaries in our body function properly.

Structured Water from Butter and MCT Oil

When heated and blended with coffee, butter and MCT oil create structured water that is immediately available for use by the body.

Tibetans have been drinking Yak butter tea for centuries which contains structured water from ghee and MCT oil.

Structuring Water with Fat

In this section, Dave Asprey talks about how fat blended with any liquid can structure water reliably based on Dr. Pollock's research. He also shares his experience of spending $50,000 to fund Dr. Pollock's research lab.

Structured Water and Blending

Fat blended with any liquid will structure the water 100% reliably.

High-powered blenders work best for structuring water, but if you have a little frother, you just need to do it for longer.

The Tibetans manually turned their butter tea for 10 minutes because they didn't have portable batteries or hot-wired blenders like wealthier people who had two yaks.

Sun tea made in a glass pitcher left out in the sun can also structure water.

Foods That Zap Energy

In this section, Dave Asprey discusses foods that zap energy and how they affect our health and well-being.

Phytic Acid

Phytic acid is found in grains, nuts, seeds, and legumes and binds to minerals like calcium, magnesium, iron, and zinc making them unavailable to the body.

Soaking or sprouting these foods can reduce phytic acid levels.

Lectins

Lectins are found in beans and other plant-based foods that bind to carbohydrates causing inflammation in the gut leading to leaky gut syndrome.

Cooking these foods thoroughly can reduce lectin levels.

Oxalates

Oxalates are found in spinach, beets, and other leafy greens that bind to calcium causing kidney stones.

Cooking these foods thoroughly can reduce oxalate levels.

Histamines

Histamines are found in fermented foods like cheese, wine, and sauerkraut that can cause headaches, rashes, and other allergic reactions.

Avoiding these foods or taking antihistamines can reduce histamine levels.

Conclusion

Consuming a healthy diet is important for energy and well-being. However, certain foods like those high in phytic acid, lectins, oxalates, and histamines can zap our energy.

The Bulletproof Diet

In this section, Dave Asprey talks about the five things that make a difference in foods and how they affect different people. He also discusses phytic acid, which is present in grains, seeds, and nuts.

Five Things That Make a Difference in Foods

The Bulletproof Diet has helped people lose millions of pounds of weight.

Lectins, omega-6 oils, and oxalates are not necessarily good for you in plants.

Phytic acid is present in grains, seeds, and nuts to keep you from using minerals that are in the plants and to steal minerals from your body.

Beans legumes have phytic acid too.

Animals can only handle a certain amount of phytic acid.

Phytic Acid

Phytic acid steals calcium from your bones and takes zinc that was in your supplement so you don't get it.

Iron in spinach is only 1.7% absorbable because spinach doesn't want to give you its iron.

High phytic acid foods lower testosterone. Kellogg's cornflakes are high in phytic acid.

Humans have been eating grain for about 5000 years but we know it's not good for us.

Gladiators Ate Barley

In this section, Dave Asprey talks about how gladiators ate barley because it was the cheapest food.

Gladiators Ate Barley

Gladiators were called barley men because they ate barley.

Barley was the cheapest food.

Importance of Minerals and Vitamins

In this section, the speaker emphasizes the importance of minerals and vitamins in our diet. He explains how minerals help us make electricity effectively and how a lack of minerals can make us weak. The speaker also discusses how our food has less minerals than before due to depleted soil and glyphosate use.

The Negative Effects of Phytic Acid

Phytic acid makes bones weak by sucking minerals out of cells.

Glyphosate sprayed on soil stops minerals from getting into plants, leading to less mineral-rich foods.

Eating foods high in phytic acid, such as plant-based foods based on seeds, corn, grain, and nuts can prevent the body from using mineral supplements effectively.

Two Essential Supplements for Mineral Intake

A multi-mineral supplement is necessary for macro-minerals like magnesium and zinc.

Trace minerals are also important for building blocks but cannot be found in multi-mineral supplements. Danger Coffee is a brand that contains trace minerals.

Vitamin Dake is essential for driving minerals into cells and holding them there.

Importance of Minerals and Vitamins

Having enough minerals helps fold proteins properly in the body which leads to better exercise results.

Lack of minerals affects human effort substantially. It's important to get phytic acid out of diets or minimize it to ensure enough mineral intake.

Importance of Minerals in Supplements

In this section, Dave Asprey talks about the importance of minerals in supplements and how they are foundational to our health.

Multi-Mineral Complex

A multi-mineral complex is important for getting trace minerals.

Many companies make good supplements in the mineral range, so pick your favorite brand.

Minerals are foundational and more important than B vitamins.

Trace Minerals

Trace minerals need to be taken separately as there are dozens of them.

Danger coffee contains humic and fulvic complexes that replace minerals in the body.

When on a vegan diet, it's essential to get twice as many minerals to get back where you were.

Benefits of Getting Enough Minerals

Getting enough minerals can lead to high bone density and overall better health.

Depleted mineral levels can cause harm to the body, even leading to autoimmunity.

Importance of Minerals for Vegans/Vegetarians

In this section, Dave Asprey discusses how vegans/vegetarians may have depleted mineral levels due to their diets and how they can replenish them.

Mineral Depletion on Vegan/Vegetarian Diets

Vegan/vegetarian diets with lots of phytic acid, lectins, and oxalates can deplete mineral levels in the body.

Replenishing Mineral Levels

Switching up your diet by eliminating hazards like phytic acid and oxalates can help replenish mineral levels.

Taking a multi-mineral complex and trace minerals separately can also help replenish mineral levels.

Transitioning from Veganism to a Paleo Diet

In this section, the speaker discusses the challenges of transitioning from a vegan diet to a paleo diet and how long it takes for the body to adjust.

Adjusting Cell Membranes

When transitioning from veganism to a paleo diet, it depends on how long one has been vegan.

The vegan diet damages cell membranes by replacing stable fats with unstable omega-6 fats.

The half-life of fat in the body is two years, so it can take up to four years to replace cell membranes with ones that work better.

Oxalic Acid and Mineral Depletion

Eating raw kale and spinach can embed oxalic acid in all tissues in your body, leading to sore joints, kidney stones, and vulvodynia.

Depending on how much oxalic acid you have consumed, it can take years to get rid of it through supplements like baking soda and sodium bicarbonate.

Mineral depletion caused by a raw vegan diet can be restored quickly with vitamin Dake d a k and E supplements as long as enough minerals are present.

Red Meat and Mineral Supplements

Restoring minerals after mineral depletion isn't hard if you have vitamin Dake d a k and E supplements along with enough minerals present in your body.

Red meat is necessary for restoring minerals but should not be consumed excessively.

Phytic acid should be avoided when restoring minerals.

Benefits of Transitioning

Many vegans experience increased energy levels after transitioning back to eating meat.

Vitamin K2 supplements may not be necessary if substantial amounts of cheese or grass-fed butter are consumed.

Importance of Supplements

In this section, Dave Asprey explains the importance of taking supplements to overcome deficiencies in our food supply and toxins in the environment.

Getting Enough K2 and Vitamin D

Taking supplements is important to overcome deficiencies in our food supply and toxins in the environment.

Getting enough K2 and vitamin D is critically important for overall health.

It's difficult to get enough vitamin D from sunlight alone, even if you live at the equator and spend a lot of time outside.

Balancing Mineral Supplements

Certain mineral supplements come in pairs that need to be balanced together, such as copper and zinc.

It can be confusing to know which form of a supplement to take or what ratios are needed.

Testing for vitamin D levels is important because everyone's needs are different based on genetics. The rule of thumb is 1,000 IUs of vitamin D3 for every 25 pounds of body weight.

Choosing the Right Forms of Vitamins

Vitamin D receptors are determined genetically, so it's important to get tested for vitamin D levels before choosing a supplement dosage.

Vitamin A should be pre-formed from animals rather than plant-based beta-carotene.

There are three forms of vitamin K that matter: K1, MK4, and MK7. Any supplement labeled as K2 will likely suffice.

Vitamin E should come from anato or contain tocotrienols rather than synthetic tocopherols.

Practical Advice

Dave Asprey's goal is to educate people, not sell supplements. He recommends choosing a multi-mineral supplement and getting tested for vitamin D levels to determine individual needs.

Importance of Vitamin D and Minerals

In this section, the speaker emphasizes the importance of having a strong core that comes from vitamin Dake, multi-minerals, and trace minerals.

Key Points

Having a strong core is important for overall health.

Vitamin Dake, multi-minerals, and trace minerals are essential for building a strong core.

It is recommended to take these supplements before going to the gym.

Navigating Omega-6 Fats

In this section, the speaker discusses how to navigate omega-6 fats in our diet.

Key Points

Omega-6 fats are essential but only in trace amounts.

Seed oils contain chemically separated omega-6 fats that are usually damaged due to light or heat exposure.

Grass-fed beef contains enough omega-6 fats so there's no need to worry about getting enough of them.

Avocado, walnuts, macadamia nuts, and olive oil are good sources of omega-6 fats.

Avoiding Processed Seed Oils

In this section, the speaker explains how to avoid consuming processed seed oils.

Key Points

Processed seed oils should be avoided because they contain damaged omega-6 fats.

Animal products such as grass-fed butter have small amounts of omega 6-fats which is enough for our body's needs.

Soaked or sprouted nuts are a good source of omega-6 fats.

Substituting Animal Fats for Plant Fats

In this section, the speaker explains how to substitute animal fats for plant fats.

Key Points

Substitute animal fats for plant fats whenever possible.

Tallow fries and duck fat fries are safe to eat because they are fried in stable animal fat.

Cultured oil is a new type of cooking oil that is made from yeast fermentation. It is very stable and safe to cook with.

The Harmful Effects of French Fries

In this section, the speaker discusses how french fries are not worth consuming due to their harmful effects on the body.

French Fries vs. Jack Daniels and Cigarettes

Consuming french fries, three shots of Jack Daniels, or a cigarette will do about the same harm to the body.

However, cigarettes and alcohol may feel better than eating french fries.

Fish as a Health Food

In this section, the speaker talks about how fish may not be as healthy as people think it is.

Problems with Fish Consumption

Mercury has always been a problem in fish consumption.

Microplastics have become a major issue in fish consumption over the past 10 years.

Every time you eat fish, you are also consuming plastic that got there because it was put into the environment.

Fish has become so polluted that it's hard to say one should be a pescetarian.

Getting Enough Omega-3s

EPA and DHA are precious Omega-3s that only come from animals.

Fish eggs are the biggest and best source of Omega-3s.

You can get molecularly distilled oil from fish as long as it doesn't taste fishy.

High-quality fish oil can lead to clearer skin, clear eyes, feeling better, and reduced inflammation.

Making Up for Lack of Omega-3s from Fish

In this section, the speaker talks about how to make up for lack of Omega-3s from fish consumption.

Recommended Supplements

Algae-based source for DHA is available now but EPA is what adults need more of.

Adults need EPA and DHA while kids just need more DHA and less EPA.

Fish egg oil is a clean source of Omega-3s.

High-quality fish oil that doesn't smell fishy or give you fish oil burps is recommended.

Detoxing Heavy Metals from the Body

In this section, Dave Asprey discusses how to detox heavy metals from the body and why it's important to work with a functional medicine doctor to get a picture of what's in your system.

Detoxing Heavy Metals

To detox heavy metals, you need to work with a functional medicine doctor to get a picture of what's in your system.

Chelation is the process of using compounds that stick to heavy metals so that they can be excreted through urine or feces.

You can upregulate your liver and kidney detox systems with various compounds.

It's important to take binders like activated charcoal or chlorella in the right order when detoxing heavy metals.

Risks of Detoxing Heavy Metals

If you free up heavy metals in your body and can't excrete them, they recirculate and do more damage than if they stick in your brain.

If you lose weight quickly, your body stores toxins including metals in extra fat. This means that if you're losing weight quickly, you should take toxin binders and glutathione.

Why Chicken May Not Be The Best Protein Source

In this section, Dave Asprey explains why chicken may not be the best protein source due to its high levels of advanced glycation end products (AGEs).

Problems with Chicken as a Protein Source

Chicken is a good source of protein but also contains advanced glycation end products (AGEs), which are cross-linked proteins that are inflammatory and contribute to aging.

The number of creatures that died for you to eat what you're eating matters, so it's important to consider the "deaths per calorie" of your food choices.

Chicken and Meat Consumption

In this section, Dave discusses the ethical and health implications of consuming chicken and meat. He also provides recommendations for the best types of meat to consume.

Types of Meat to Consume

Chickens are not compatible with humans due to their wrong species, wrong fats, and high advanced glycation end products (AGEs).

The best types of meat are bison and buffalo, followed by grass-fed beef, grass-fed lamb, and pastured organically fed pork.

Pork is risky because it accumulates omega-6 fats and toxins in its body.

Ruminant animals are the most important for human consumption as they are biologically best for us.

Eating a pound of beef every day kills about 0.3 to 0.5 animals per year.

Affordability of Grass-Fed Beef

Grass-fed beef can be affordable at around six dollars per pound for ground meat.

If grass-fed beef is unaffordable, industrial meat from big grocers like Walmart can be an option.

Egg Production

There is a war on egg production in the US with hundreds of fires occurring at egg-producing plants across the country.

Backyard chickens can provide healthy eggs without having to eat chickens themselves.

Histamines and Food Sensitivities

In this section, the speaker discusses histamines and why it is important to be aware of them when making food choices. The speaker explains that histamines are formed by bacteria fermenting proteins in food, and high-histamine foods can cause negative reactions in some people.

Understanding Histamines

Histamines are formed by bacteria fermenting proteins in food.

High-histamine foods include soy sauce, tofu, fish sauce, and leftovers.

People with higher histamine sensitivity may experience symptoms such as coughing or heartburn after consuming certain foods.

Fermented Foods

Fermented foods can be good or bad for you depending on the type of bacteria used in the fermentation process.

Eating fermented foods that contain high levels of histamine can cause fatigue and cravings for sugar.

People who have gone through stressful events such as mold exposure or COVID-19 may have a lower ability to handle higher histamine levels in food.

Managing Histamine Sensitivity

Taking an enzyme supplement called DAO (diamine oxidase) can help break down histamines in the body.

Antihistamines like Benadryl can also help alleviate symptoms caused by high-histamine foods.

Food Sensitivities and Mycotoxins

In this section, Dave Asprey discusses the symptoms of food sensitivities and how to identify them. He also talks about mycotoxins in food and the environment, common sources of mycotoxins, and ways to detect mold in your home.

Identifying Food Sensitivities

Symptoms of food sensitivities include coughing, watery eyes, sneezing after eating.

Histamine in food can cause these symptoms.

Benadryl can help alleviate symptoms.

Mycotoxins in Food

Grains, peanuts, coffee, beer, and chocolate are major sources of OTA mycotoxin.

Coffee with mold can cause jitteriness and shakiness.

The US has no laws specifying how much mold is allowed in coffee.

Japan China and Europe reject coffee that is too moldy but it is sent to the US instead.

Detecting Mold in Your Home

Water damage from a leaking dishwasher or roof leak can lead to mold growth.

Mold toxins are absorbed through skin and lungs making them more dangerous than food toxins.

Bubbled paint or discolored ceilings indicate a mold problem even if you feel fine.

Air tests alone may not be enough to detect mold problems.

Importance of Mold and Toxin Detoxification

In this section, Dave Asprey talks about the importance of mold and toxin detoxification. He explains how mold toxins can affect our health and behavior, and provides steps to get rid of them.

Effects of Mold on Health

Exposure to mold can cause health problems such as strep throat, OCD, and odd behavior.

Growing up in a moldy environment can lead to autoimmunity, weight gain, and other health issues.

Eating or living in mold can take years off your life and make you more emotionally reactive.

Steps for Mold Detoxification

Get rid of mold in your house.

Eliminate mold from your diet by going on a high saturated fat diet that increases the turnover of fat in the body. Use activated charcoal or binding protocol to bind toxins.

Treat fungal infections in sinuses if present.

Up-regulate three detox pathways: glutathione, glucarate calcium d-glucarate, and glycine or collagen.

Benefits of Mold Detoxification

Detoxifying these three pathways will help get rid of most environmental toxins including mold toxins. This will help you live longer, feel better, have less emotional reactivity because you're less stressed physiologically.

The Benefits of Fasting

In this section, Dave Asprey discusses the major benefits of fasting and how it can help prevent diseases such as diabetes, cardiovascular disease, cancer, and Alzheimer's. He also talks about how fasting can lead to a better quality of life in old age.

Four Major Diseases That Can Be Prevented by Fasting

Diabetes is one of the leading causes of death worldwide.

Cardiovascular disease is another major cause of death that can be prevented through fasting.

Cancer is the third disease that can be prevented by fasting.

Alzheimer's is the fourth disease that can be prevented by fasting.

The Benefits of Fasting for Long-Term Health

People who practice intermittent fasting are more likely to live long and healthy lives.

Healthy individuals who fast regularly will develop wisdom and have enough energy to help others with their accumulated knowledge.

Intermittent fasting is a sustainable practice for decades because it works better than traditional eating habits and provides more energy.

The "F Words" from Dave Asprey's Book

In this section, Dave Asprey discusses his book Headstrong and introduces the concept of the "F Words," which are fear, feeding, fighting, fleeing, fertility, and friendship.

Fear: The First "F Word"

All living things have an innate fear response that helps them avoid danger.

Fear gets 10 times more focus than other emotions because it helps keep us alive.

Feeding: The Second "F Word"

All living things have an innate drive to eat and avoid starvation.

Famines have killed everything that has ever been alive in much of history.

Fertility: The Third "F Word"

All living things must reproduce to ensure the survival of their species.

Fertility is a key behavior that all life forms must exhibit to stay around forever.

Benefits of Fasting

In this section, Dave Asprey talks about the benefits of fasting and how it can help remove triggers associated with fear.

Fasting removes fear triggers

Most of the time, what we're afraid of is not going to kill us.

The fear of being hungry is a trigger that drives many people's actions.

Fasting helps remove these triggers by teaching us that it's safe to go without food for a period of time.

Personal development techniques can also be used to remove triggers without having to fast for extended periods.

Spiritual benefits of fasting

Fasting has always been paired with spiritual practices throughout history.

When you fast for two days, you go into ketosis, which provides extra energy in the neurons and allows for more awareness work.

Fasting provides a sense of peace and power because what you thought was going to kill you loses its power.

Cooperating with others

Every species on the planet cooperates with other species or itself.

Humans are wired to help each other, but when we're in fear mode or hunger mode, it's harder to focus on cooperation.

Our cells act based on limited information available in different parts of our body and eventually make their way up to our prefrontal cortex.

Intermittent Fasting and Changing Your Biological Environment

In this section, Dave Asprey discusses how intermittent fasting can change the environment inside of you biologically, giving you more energy and allowing you to change your thoughts and feelings. He also talks about the benefits of mastering hunger, anger, and fear.

Benefits of Intermittent Fasting

By intermittent fasting, you're changing the environment inside of you biologically which gives you more energy.

You master hunger, anger, and fear by changing the environment around you and inside of you so that you have full control of your own biology.

You actually own your stuff more quickly and with less work than it would be if you just kept eating whatever you're gonna eat six times a day.

Bulletproof Coffee as a Way to Ease into an Intermittent Fast

There are differences in benefits going from a purist fast (just having water) versus including Bulletproof Coffee.

The psychological pain associated with doing a purest fast versus not having that pain is the main difference between the two methods.

If doing a water only fast my recommendation is to at least have some electrolytes there's great electrolyte formulas out there um there's this element stuff you can just do a pinch of sea salt.

Water Only Fasts vs Herbal Tea or Regular Tea During Fasts

In this section, Dave Asprey discusses whether drinking herbal tea or regular tea during a fast is better than doing a water only fast. He also talks about the benefits of polyphenols and how they feed good bacteria in the gut.

Water Only Fasts

People who take the approach of doing a water only fast are called "hair shirt fasters".

Doing a purest fast to force yourself to do the hard path is acceptable if you're in a place to do a spiritual fast.

On a water only fast, it may allow the gut to rest more.

Herbal Tea or Regular Tea During Fasts

Drinking herbal tea or regular tea during a fast seems to make it work better because polyphenols feed good bacteria in the gut.

Since you're not feeding bad bacteria if you feed some polyphenols to these things they actually like it and you get more of the good guys.

Benefits of Water Only Intermittent Fasting vs Coffee

In this section, Dave Asprey discusses the benefits of water-only intermittent fasting versus having coffee during a fast.

Coffee During Fasting

Drinking coffee during fasting can help you achieve better results.

Bulletproof coffee makes it easy to work your way into fasting because it teaches the body to burn fat.

Dave Asprey cannot tell if Bulletproof coffee works better than water-only fasting, but he can say that it works and you suffer less.

Water Only Intermittent Fasting

No bullet points with timestamps available.

Dave Asprey's Journey to Health and Wellness

In this section, Dave Asprey talks about his journey towards health and wellness.

Background Information

Dave had been through a bad relationship, made and lost six million dollars, struggled with weight for years, tested every diet out there, and was diagnosed with chronic fatigue syndrome fibromyalgia.

He was also at high risk of stroke and heart attack on labs before he was 30. He had arthritis since he was 14.

Ayahuasca Experience in Peru

After struggling with his health for years, Dave went to South America to Peru where he did Ayahuasca with a shaman before Ayahuasca was even well known.

Spiritual Fasting

In this section, the speaker talks about his experience with spiritual fasting and how it helped him become more aware of his emotions and beliefs.

Experience with Fasting

The speaker realized that his emotions were driving him more than he thought.

He experienced a strong hunger on the second day but realized how much fear was driving him.

The speaker stayed in a cave called "First Woman" where he heard rustling noises at night. He later found out that it was just a bird nesting in the brush he had put outside as an alarm system. This experience made him realize how much he was losing his mind over things that had no basis in reality.

The speaker is leading people through a fast with hacks for two weeks, followed by a spiritual fast for the final two days. During this time, participants will do personal development work to become more aware of their relationship with hunger and food.

Writing a Book

The speaker wrote a book on fasting and realized that if half a million people read it, they would spend five million hours reading it. Therefore, he wants to make sure that the book is worth their time.

He is now teaching the book for two weeks along with leading people through the fast.

Fasting and Spiritual Practices

In this section, Dave Asprey talks about the different ways to reach altered states and how fasting can be a spiritual practice. He compares and contrasts the experiences of Ayahuasca, water fasting, holotropic breathing, neurofeedback training, and other practices that can take you to abnormal states.

Comparing Different Spiritual Practices

Ayahuasca is a different experience from water fasting as it activates DMT in the brain which gets activated when you're born and when you die.

Fasting is a tried and true way to get out of your head and develop awareness of yourself.

Longer fasts (more than 36 hours) can take you to deep places especially if combined with meditation or other practices like vipassana or practices in caves.

Holotropic breathing can also take you to intense spiritual places.

Neurofeedback training can lead to more intense spiritual experiences than Ayahuasca or fasting.

Importance of Altered States

Experiencing different abnormal states (as long as they're not permanently harmful) is good for personal development.

Being able to tap into different layers of awareness makes you a better human being.

Conclusion

There are many ways to reach altered states, but denying their existence based on what we've been taught doesn't serve us well. The universe is way more interesting than we believe it to be.

The Importance of Intermittent Fasting

In this section, the speaker discusses how intermittent fasting can help individuals become more evolved human beings and improve their energy levels.

Benefits of Intermittent Fasting

Regular intermittent fasting without a spiritual practice can lead to a quantum jump in the amount of energy available for the brain.

Intermittent fasting gives individuals enough energy to be curious and explore the boundaries of what they find are true.

Intermittent fasting is important because it will give you the power to choose your path to become a better, more evolved human being.

Maslow's Hierarchy of Needs

Abraham Maslow's hierarchy of needs includes Transcendence as the final step, which involves being connected to the world around you.

Scott Berry Kaufman discovered Maslow's final step in his writings and discussed it on Bulletproof Radio.

Making Intermittent Fasting Pleasant

The speaker wants to make intermittent fasting more pleasant than having breakfast.

The book on intermittent fasting is not just about telling people not to eat but also about how to do it in a busy life and use it as a spiritual practice.

Returning from a Four-Day Fast

In this section, the speaker talks about his experience returning from a four-day fast and how he felt after completing it.

Energy Levels After Completing Fast

After completing his four-day fast, the speaker was lit up with crazy levels of energy.

The speaker had a canteen full of water and put on his backpack, which was not heavy since there was no food in it.

The speaker got lost in the desert but eventually found his way back by crossing through it.

This transcript is relatively short, so there are only two sections.

Fasting and Personal Development

In this section, Dave Asprey talks about his experience with fasting and how it helped him in personal development.

Benefits of Fasting

Dave shares his experience of walking 10 miles in the heat without food for four days and feeling great.

After fasting, he felt that the feeling of "I'm gonna die if I don't eat" was gone because he showed his cells that they weren't going to die if they didn't eat.

He lost a lot of weight during the fast, but his metabolism worked better, and he felt more energetic.

Dave believes that everything in his life got better after fasting.

Grounding Yourself After Intense Personal Development

Dave explains that after intense personal development experiences like Ayahuasca or neurofeedback work, it usually takes two to four days to ground yourself back in reality.

He shares an experience where he spent seven days doing deep neurofeedback work and went to all these crazy spiritual places. The next day when he started a new job, he was only halfway in reality.

Biohacking for Better Health

In this section, Dave Asprey talks about biohacks people can use to upgrade their health and feel better day-to-day.

Setting Goals

Dave advises people to pick a goal instead of just saying they want to be healthy. He suggests picking something specific like having the best sex of your life or being so smart and dialed-in you can do anything you want.

Importance of Minerals

Dave explains that getting enough minerals can help you make energy better and become more dangerous, which makes you more peaceful.

He believes that the most peaceful person of all is someone who can handle anything and chooses peace.

Health as the Baseline

In this section, Dave Asprey talks about how people can get caught up in trying to figure out the 0.5% of supplements they can take and not really live their life. He emphasizes that health should be the baseline so that people can do all the things in their day-to-day life that matter.

Goals for Health

Dave Asprey explains that people have different goals for their health such as having more energy, waking up feeling amazing, putting on muscle, losing weight, having endurance and stamina, and improving brain function.

He created a biohacking facility business model called Upgrade Labs where he figures out which of these five goals is a person's priority before changing what they do at Upgrade Labs.

Dave Asprey wants there to be one or ten Upgrade Labs in every city because it is 10 times more effective than going to the gym.

Defining Health

Dave Asprey argues that health is an ill-defined goal used in marketing all the time to do things that aren't even healthy. Instead, he suggests picking one aspect of health and figuring out where you want to be on each of those aspects.

Sleep and Health

In this section, the speakers discuss the relationship between sleep and health. They talk about how focusing on different sub-goals can help people achieve overall health.

Defining Health

The speakers discuss how "healthy" is an unattainable goal, like perfection.

They argue that health is a continuum and that people will always have things to work on.

The speakers suggest that having sub-goals under the umbrella of health can help people feel healthy overall.

Energy as a Sub-Goal

The speakers agree that energy is likely the number one sub-goal for most people when it comes to health.

They attribute this to the busy, always-connected nature of modern life.

Other Sub-Goals

One speaker shares his personal experience with shifting from wanting to lose weight to wanting resilience and stress management.

The other speaker notes that many people who come into a gym or wellness center are more concerned with stress management than energy.

Using Tech for Physiological Regulation

In this section, Dave Asprey discusses how he uses technology to determine physiological deficiencies and help fill them in. He also talks about the brain training that they offer and how it can lead to rapid transformation.

Tech for Physiological Regulation

AI or algorithms are used to determine where the body is deficient.

Lymphatic drainage, Pemf, light therapy, and cardiovascular conditioning are some of the ways they help fill in deficiencies.

Brain training based on 40 Years of Zen hardware and software leads to rapid brain transformation.

Data is used to show improvement after a few sessions.

Learning Neurological and Physiological Regulation

In this section, Dave Asprey talks about learning neurological and physiological regulation through signals sent into our bodies.

Signals Sent into Our Bodies

The body is susceptible to simple physiological signals like peak calories at two or sunrise/sunset.

Smarter Not Harder book explores other signals we can use to get into our body faster than before.

Overdoing things like fasting or lifting heavy doesn't work as well as doing what works most effectively.

Doing What Works Most Effectively

In this section, Dave Asprey emphasizes the importance of doing what works most effectively for self-improvement.

Doing What Works Most Effectively

Trying sleep, fasting, breathwork, meditation, taking vitamins, removing processed food can give you more energy for self-improvement.

It doesn't have to cost a lot of money because we know better now what works.

The History of Biohacking

In this section, the speaker talks about the history of biohacking and how it has progressed over time.

Living in Caves and Monasteries

People used to live in caves or monasteries for 20-30 years to meditate and write down everything they noticed during that time.

Progress was slow because information had to be shared through letters, horseback, or steamship.

Exponential Progress

With the ability to share data and have conversations like this one, progress is now exponential.

PubMed publishes 25 papers a day on unlocking human potential.

Practical Knowledge for Getting Started with Biohacking

In this section, the speaker provides practical knowledge for getting started with biohacking.

Three Key Things to Get Started

Learn how to get more sleep in less time by blacking out your room and following sleep gurus.

Try intermittent fasting by eating most of your food at 2 p.m. and not eating when the sun is down.

Learn how to eat by minimizing food toxins from plants, avoiding omega-6 oils, grains, vegetable oils (canola oil, soybean oil), and safflower oil.

Resources for Learning More

There are many experts who talk about sleep such as Sean Stevenson, Sachin Panda, Matthew Walker, Diane Macedo.

If you don't want to read a book on how to eat just remember: if it's not wild caught or grass-fed, don't eat it if it's an animal. If it's a grain, don't eat it. If it has vegetable oil (canola oils, soybean oil, safflower oil), don't eat it.

Parenting and Food Choices

In this section, the speaker talks about how parents should approach their children's food choices.

Allowing Children to Choose What They Eat

The speaker believes that parents should not force their children to eat certain foods.

Children have a good sense of self-guidance when it comes to food, and forcing them to eat certain foods can set them up for failure.

Parents should put out food that their children normally eat and allow them to choose what they want to eat. If a child does not want to eat something, it is okay.

Fasting for Children

The speaker does not recommend forcing children to fast.

However, if a child expresses curiosity about fasting, the speaker believes it is fine for them to try it as long as they are not doing it regularly.

Teenagers who want to intermittent fast several times a week should have a protein breakfast on the other days if they are working out.

Importance of Feeding Children the Right Foods

In this section, Dave discusses the importance of feeding children enough of the right fats and proteins to keep them satiated and avoid constant interruptions from hunger.

Feeding Children the Right Foods

It's important to feed children enough of the right fats and proteins to keep them satiated.

Children do not need to eat six times a day; they might need to eat four times a day or even three times a day.

When children are fed enough of the right fats and proteins, they don't constantly interrupt their parents with requests for food.

Parents should focus on feeding their children breakfast foods that are rich in fat and protein, such as smoked salmon, avocados, bacon, eggs, etc.

Fasting Differences Between Men and Women

In this section, Dave talks about how fasting affects men and women differently. He explains that most research on fasting has been done on men because they were cheaper human guinea pigs in medical research.

Fasting Differences Between Men and Women

Only about 25% to 35% of studies on fasting account for women because most medical research was done on college freshmen who were predominantly white dudes.

Research shows that women are less resilient to fasting than men but it's still profoundly good for them.

Women should be kinder to themselves during menstruation by having protein, fat, and some carbohydrates later in the day instead of fasting.

Women have times when they're highly focused on high performance and times when they're less focused, so fasting during menstruation is usually not a good idea.

Intermittent Fasting for Women

In this section, Dave Asprey talks about how women can benefit from intermittent fasting and provides tips on how to get started.

Tips for Women Starting Intermittent Fasting

Men can fast more than women and benefit from it. Women should start with 3-4 days a week of intermittent fasting.

Start with fasting hacks and gradually increase the number of days per week.

Breakfast does not have to be skipped every day. It's okay to have breakfast on weekends, but keep it clean.

Cheat meals are not recommended as they induce cravings and inflammation that lasts several days.

On cheat days, eat more carbs but avoid bad fats and processed foods.

Supplements During Fasting

In this section, Dave Asprey discusses supplements that can be taken during fasting to enhance its benefits.

Activated Charcoal

Activated charcoal is a powerful supplement during fasting that absorbs gut toxins and reduces cravings.

It has been used for thousands of years for detoxing any kind of GI thing.

When you first start fasting, the gut bacteria have nothing to eat which leads to the production of lipopolysaccharide (LPS), a chemical defense system that induces inflammation even in the brain. Activated charcoal absorbs all LPS so it doesn't go into your body.

Proteolytic Enzymes

Proteolytic enzymes such as serrapeptase increase enzyme capacity in the body to break down scar tissue and other things during autophagy.

Taking high-strength proteolytic enzymes during a fast keeps immune molecules down in the body, reduces scar tissue, removes adhesions, and is very powerful over time.

The Benefits of Charcoal

In this section, Dave Asprey talks about the benefits of charcoal and how it can help lengthen lifespan in animals by about 15 percent.

Charcoal as a Supplement

Charcoal has long-term effects that can reduce cardiovascular risk over time.

It is a cheap and beneficial supplement that you might want to take regularly as you fix your gut bacteria.

Taking charcoal away from medication and other vitamins is recommended.

Fasting with Prebiotic Fiber

In this section, Dave Asprey discusses fasting with prebiotic fiber and how it can change the ratio of good guys to bad guys in the gut biome.

Shifting the Balance of Bacteria in the Gut

Fasting with prebiotic fiber helps shift the balance of bacteria in the gut more rapidly.

Having a healthy gut biome will make less LPS, which reduces inflammation throughout the body.

If you have really bad gas or GI issues, you may find that you have more lipopolysaccharide (LPS), which leads to more inflammation throughout the body.

Changes to Fasting Protocol

In this section, Dave Asprey talks about changes he has made to his fasting protocol since his last book on fasting.

Skipping Dinner for Breakfast

Skipping dinner is better metabolically but not okay socially.

Moving dinner up instead of skipping it entirely works well for him when traveling or busy.

Having a peak of calories at 2 PM is provably best; eating breakfast first thing in the morning isn't necessary.

Fasting as a Good Stress

In this section, Dave Asprey discusses how fasting is a good stress for the body when done right and in balance.

Adjusting Fasting Based on Stress Levels

Fasting is a stress on the body but can be good when done right.

Adjusting fasting based on stress levels outside of the fasting realm is important.

Having breakfast at 10 AM or later is fine; having it first thing in the morning isn't necessary.

Fasting and Protein Intake

In this section, Dave Asprey discusses his approach to fasting and protein intake.

Fasting Window with Peak at 2PM

Dave Asprey follows an 18-hour fasting window with the peak at 2 PM.

This approach has been working well for him.

Adjusting Fasting Based on Daily Activities

Dave Asprey adjusts his fasting window based on his daily activities.

He broke his fast earlier today because he just landed from Peru two days ago and had some metabolic stress.

Protein Intake During Events

Dave Asprey takes protein during events like podcasts or conferences to sustain energy levels.

He usually doesn't eat anything until 2 PM during events to avoid digestion interfering with energy levels.

Fast-burning fats like MCTs are preferred during such events.

Trends in Health and Nutrition

In this section, Dave Asprey talks about trends in health and nutrition over the years.

Constantly Changing Trends

Trends in health and nutrition have been constantly changing over the years.

Different approaches have been tried out, including running, getting rid of saturated fat, fiber intake, macrobiotics, Zone diet, Atkins diet, etc.

Importance of Individualized Approaches

Measuring calories per day is not always effective for weight loss as different calories do different things.

It's important to find an individualized approach that works best for each person.

Protein and Carb Intake

In this section, Dave Asprey discusses the importance of protein intake and how to get the most available protein in the body with the least amount of excess protein. He also talks about carb intake and how carnivore diets are ignoring excessive research on soluble fiber.

Getting the Most Available Protein

Recommended less absorbable protein for muscle building.

Excess protein turns into ammonia which is bad for health.

Eat bioavailable protein based on workload without relying on it for building electrical energy in the body.

Carb Intake

Paul Saldino's approach to carnivore diet.

Honey and fruit can be included in a low inflammatory plant-based diet.

Reasonable upper limit for fructose intake is 25 grams per day.

Carnivore diets ignore excessive research on soluble fiber.

Ultimate Diet

In this section, Dave Asprey shares his ultimate diet plan that includes eating peak calories at 2 pm, consuming high bioavailable protein with enzymes, and increasing soluble fiber intake.

Ultimate Diet Plan

Eat peak calories at 2 pm.

Consume high bioavailable protein with enzymes to support muscles.

Increase soluble fiber intake to quadruple gut bacteria species positively correlated with living longer.

The Importance of Individualized Diets

In this section, the speaker discusses how different foods affect people differently based on their unique individuality.

Foods that are Suspect

There is a broad range of foods that are suspect and work for some people but not others due to individual differences.

Foods that are Not Ideal

There is a group of foods that are just not ideal for consumption, even if they were part of ancestral diets.

Examples include potatoes, corn, and beans which were developed in Peru over 5,000 years ago. Despite being primary food sources around the world, the average height of Peruvians who eat these foods is only five feet two inches tall.

Ayahuasca Experience in Peru

In this section, the speaker talks about his experience with Ayahuasca in Peru and his recent trip back to the country.

Purpose of Trip to Peru

The speaker went to Peru with a group called Your Best Life and spent time with friends and Gabby Bernstein.

He wanted to see what had changed since his last visit 23 years ago and also climbed a mountain called Juana Pizza.

Ayahuasca Experience

The speaker did Ayahuasca in 1999 with a proper Shaman outside Cusco.

He was able to respectfully ask a local Shaman for permission to try it despite being told it was not for Gringos.

The speaker believes Ayahuasca is probably the highest risk plant medicine but found it fascinating nonetheless.

Biohacking at High Altitude

In this section, the speaker discusses his experience with biohacking at high altitude during his recent trip to Peru.

Hacks that Work at High Altitude

The speaker brought a suitcase full of supplements that work well at high altitude, including Brain Octane Oil, Danger Coffee, and Keto Prime.

He was able to support a medical doctor friend who was struggling with the climb by giving him an extra shot of ketones and other supplements.

Importance of Learning from Extreme Edges

The hacks that work at high altitude can also be applied in everyday life.

By learning about the hacks that work in extreme situations like high altitude, we can learn more about what works for us in our daily lives.

Recharging Through Spiritual Reframing

In this section, Dave talks about the importance of recharging oneself at different levels and how spiritual reframing can be a powerful tool for personal development.

The Importance of Recharging

There are different levels of recharge: physical, emotional, mental, and spiritual.

It's hard to do the upper levels if the lower levels are broken.

Doing something that brings a sense of awe and wonder can recharge you at a deep level.

Connecting with Spiritual Places

It's important for people on a personal development path to go to spiritual places and experience them.

Different parts of the Earth have different energy that you can feel when you're there.

Ayahuasca and Other Plant Medicines

Ayahuasca might be one of the more dangerous spiritually dangerous plant medicines.

The order of operations for spiritual development includes starting with meditation, then moving on to breath work, EMDR, neurofeedback, heart rate variability training, ketamine, MDA/MDMA, LSD, and mushrooms in that order.

Mushrooms need to be properly harvested with someone who knows how to hold your space.

Dave's Thoughts on Mushrooms

In this section, Dave shares his thoughts on mushrooms as a tool for personal development.

Properly Harvested Psilocybin

Properly harvested psilocybin with some other things like Lion's mane niacin can cause whole brain neurogenesis.

Dave is a fan of mushrooms but doesn't like the idea of taking random mushrooms out of a bag at a party.

DMT

If all else fails, try DMT.

Risks and Benefits of Different Practices

In this section, the speaker discusses the risks and benefits of different practices such as EMDR, breathwork, tantric sex, Ayahuasca, and holotropic breathing.

Risks and Benefits of Different Practices

The speaker emphasizes that there are risks associated with different practices such as EMDR, breathwork, tantric sex, Ayahuasca, and holotropic breathing.

Before trying chemical modifiers like Ayahuasca, the speaker suggests learning what your body can do through tantric sex. He explains that during orgasm you release DMT which is also present in Ayahuasca.

Holotropic breathing is a form of breathwork that can make you leave your body. It was designed as a replacement for LSD by Stan Groff who treated 3,000 patients with LSD in Czechoslovakia in the 50s.

Stan Groff invented modern breathwork using yoga as a standardized treatment for therapy because he found Freudian analysis just didn't really cut it.

From Bulletproof to Danger Coffee

In this section, the speaker talks about his transition from Bulletproof Coffee to Danger Coffee.

Transition from Bulletproof to Danger Coffee

The speaker built a big brand around Bulletproof coffee but needed something different for his new franchise called Upgrade Labs.

Bulletproof coffee contains bulletproof beans blended with brain octane oil (a specific kind of MCT oil created by the speaker), and grass-fed butter which creates mental effects.

Danger coffee solves a different problem than Bulletproof coffee. It gives you the minerals that you are lacking and electrolytes when you drink it.

Danger coffee is a different thing from Bulletproof coffee. One gives you energy while the other provides minerals.

Introduction

In this section, Dave Asprey talks about his move from Bulletproof to Upgrade Labs and the reasons behind it. He also discusses his recent move from Vancouver Island to Texas.

Reasons for Moving

After 12 years of living on Vancouver Island, Dave realized that he needed more sunshine and vitamin D.

He also wanted to be around a vibrant community and have access to good food that he didn't have to grow himself.

Dave consciously uncoupled with his former wife about a year and a half ago, which made the move easier for him.

Dave is now in Texas where there is plenty of sunshine, desert, and pick-up trucks full of guns.

Benefits of the Move

Dave feels that the move has been hugely regenerative for him both mentally and physically.

He enjoys being able to look out the window and see blue skies instead of constant rain.

Being in Texas has allowed him to breathe clean air, feel the sun on his skin, and enjoy nature.

Top Foods for Optimal Health

In this section, Dave Asprey talks about some specific foods that people should include in their diet for optimal health.

Key Points

Smarter not Harder is not a diet book but rather a guide on how to hack muscle growth or cardiovascular function in small amounts of time.

The book includes a list of foods that are beneficial for overall health.

The Importance of Animal-Based Proteins

In this section, the speaker discusses the importance of animal-based proteins and how they differ from plant-based proteins.

Animal-Based Proteins are More Absorbable

Plant-based protein is less absorbable than animal-based protein.

You need twice as much plant-based protein to be functionally equivalent to animal-based protein.

You need somewhere between 30 and 50 grams of protein from animals in a meal.

Quality Matters More Than Quantity

It's not about percentage, but rather having enough quality protein.

You need to be protein-centric when looking at muscle mass and quality fat-centric when looking at detox and energy.

Animal-Based Proteins are Superior

Animal-based proteins absorb differently and work better than plant-based proteins.

Eating red meat can keep you younger, make you stronger, give you more energy in life, and is ethical and good for the environment.

There's probably a lot going on in meat that we don't even understand yet.

Being Curious About Your Health

In this section, the speaker encourages people to be curious about their health and try different approaches to find what works best for them.

Don't Be Tribal

Don't identify with one specific diet tribe; instead, eat in a way that constantly evolves to give you the most energy.

Try different things to see what makes you feel different and better every day.

Exceptions to the Rule

French fries are an exception to the rule of eating healthy.

There's always an exception, like Tallow.

Overall, the speaker emphasizes the importance of animal-based proteins and encourages people to be curious about their health and try different approaches to find what works best for them.