The ANTI-AGING Protocol To Look & Feel YOUNGER (Reverse Aging) | Dave Asprey

the amount of time you brush your teeth every week is how much it takes to be cardiovascularly six times more fit than your friend who's addicted to cardio classes what are the top three things that we can do to biohack our metabolic neurological and epigenetic systems okay getting a signal into the body to make it change is really important because our brains are trying to save

energy we just make simple thoughts like oh working hard gets results therefore if I want to get thin or I want to get in shape go to the gym more so I did this when I weighed 300 pounds mark this is my revenge I went to the gym for 702 hours 90 minutes a day six days a week half weights half cardio for 18 months straight

even if I was sick no matter what was happening in my life this is my top priority more important than sleep at the end of all of that I still had a 46 inch waist I still weigh 300 pounds but I could max out most of the machines at the gym so I was I more muscular yeah was I still fat yeah and when you were

fitter but you were so fat oh yeah and I was on a low-fat low calorie diet the diabetes prevention diet exactly and or maybe we should call the diabetes causing diet no kidding right yeah the American Diabetes Association which causes diabetes with her diet right so is that what they call it the American Diabetes Association because it comes people get diabetes yeah same with the American

Cancer Society clearly it says right in the name so uh anyhow all this time in the gym it was a false belief that working hard would get results yeah you cannot exercise your way out of a bad diet is what I always say what I'm teaching people to do is to say there's actually five things not three things you mentioned neurological and mitochondrial here's the five

things that people ask for this is data from eight years of running the world's first biohacking center where you can go in and do this stuff it's I opened it under Arnold Schwarzenegger's office it's called upgrade labs and we're opening dozens of these across the country as a franchise you can go to own and upgradelabs.com and you can open one in your neighborhood and what we

do is we see all right there's these five things and when you read smarter not harder you'll learn about them but some people want muscle and that's different than saying I want cardiovascular performance right marathon runners don't look like bodybuilders for a reason because they're opposite ends of the spectrum you can you can choose the amount of each of those you want sometimes that's your top

goal but for many people it's actually I want to get my energy back how do you do that you don't necessarily even go to the gym for that but there are techniques to do it and to lose weight they usually go together some people want their brain to work better that was my biggest goal when I was younger my brain fog was so bad and the

other people for the first time ever people are saying I want to manage Stress and Anxiety I want resilience more than I want weight loss so these are the goals you got to pick one and attack that and for each of them I go through the technologies that work better so let me start with take us through it take us through it so this is why

the book is called smarter not harder okay by the way it's a great book I think everybody's got to get a copy smarter to Harner go get a book wherever you can get a book so I appreciate that Mark it's if you were to say do an hour of spin class five days a week right that ought to do it right for for cardiovascular that's that's

plenty worked really hard you sweated you had to take a shower afterwards you know you had people yelling at you you're gonna get a two percent Improvement in your VO2 max which is the the marker of how cardiovascularly fit you are so it's a lot of time improved by two percent you can use an AI driven technology that said upgrade labs and I tell you how

to do a similar thing in the book at home five minutes three times a week so 15 minutes instead of five hours without sweating well wait to hear the results 12 Improvement six times better results in 15 minutes versus five hours really with three university studies backing it up and how do you do that okay because I'm like wait a minute am I just gonna get

all my time back yeah might be able to read more novels that's why I wrote the books literally the amount of time you brush your teeth every week is how much it takes to be cardiovascularly six times more fit than your friend who's addicted to cardio classes okay that it's worth knowing just that in the book oh so here's how I nominated okay here's how it

works at upgrade Labs you're on an AI driven bike measuring your heart rate but I'll tell you to do this at home right now it's based on a new principle that will make it into functional medicine and this is this is new thinking so this is like the seed that I'm planting it's called slope of the curve biology and what that means is that it's not

how hard we work it's how quickly we can turn on a signal to our operating system and how quickly we can turn it off and return to Baseline so when you're on our AI driven bike at upgrade labs measuring your heart rate we turn the pedals all the way up to really hard for all of 20 seconds which just completely drains you and go as fast

as you can ah and then after that breathing exercises go slow and it's the speed that your heart rate returns back to normal that drives how much your body adapts it's not how hard you work it's not how much you sweated but how do you get I mean that's that's a well-known principle that your recovery rate in terms of your Fitness so if you know that's

not determined Fitness it changes your Fitness this is a different principle and it holds true for almost everything how do you achieve that then okay so here's how you would do it because typically you would achieve improved recovery by increased Fitness right so what what what's shocking and what the data shows is that you don't have to improve Fitness you just have to improve recovery from

whatever exercise you did and your your rate of improvement of Fitness goes through the roof so in other way to improve recovery so in this case by not over exercising it's only a 20 second Sprint with resistance on it and then you're doing breathing exercises and moving way slower than is comfortable the problem with you and me and all the other type A people we want

to work hard because we've been taught since we were little kids that people who work hard are good and people who are lazy are bad and Will Never Be Loved even though our operating system is lazy so so what we've been doing is working harder not smarter it's almost like that was the title right so here's how you would do this in a park right okay

now I just have to warn you you might look funny doing this but this is how it works you go to the park and maybe you have a weighted vest or something or maybe just go to the park however and then you walk really slow like so slow like you had two THC companies that would make me crazy of course it's actually annoying it has to

be so slow or you're almost doing like a walking meditation and then without warning you sprint like there is a like a tiger about to eat you and you run as fast and as hard as you can for 20 maybe 30 seconds right but it has to be so fast that you almost can't handle it and any kind of resistance you can apply there is good

you want to drain yourself to the point you couldn't go any further and then you would lay on your back in the park and do deep breathing exercises where your exhale is twice as long as your inhale so through the nose foreign and you're going to do that for probably two two and a half minutes until you feel like you've calmed down they're going to get

up and walk like you're on more THC gummies for just a little while and you're gonna do it one more time land your back into the heart rate's normal then you're done now someone may try to give you mouth to mouth is the problem so basically just two 30 second Sprints it in the an upgrade Labs is only 20 seconds because I can control the resistance

with AI but basically two 20 to 30. that works better than high intensity interval training noticeably better the reason is that you laid on your back the reason is that you took really deep slow breaths with a long out breath all we're telling the body is because remember these are dumb cells in your operating system they don't know what's going on they can't see time they

can't see tigers they just know there must have been a tiger and here's the trick but I got away right okay and now I'm peaceful and I'm safe if you go to that spin class instead and you climb your first Hill the body goes God that was a tiger I hope I get away and then you don't get away because now you're running at 50 capacity

goes damn the Tiger's still chasing me so there's man I'm about to get eaten and after 45 minutes of being hunted your body's like this was terrible like I I I gave you some endorphins you could survive and maybe even get a little high off that but I'm not going to really allocate much to improving my status because I might get hunted like that again this

is not a safe place so instead I ran I got away now I'm safe it's the now I'm safe signal that causes the body to allocate nutrients to muscle and to cardiovascular into mitochondria that's the trick and it frees you it's like hundreds of hours a year you get back I love that it's like uh it reminds me of Robert sapolski wrote a book called why

zebras don't get ulcers yeah about the science of chronic stress versus acute stress and how you know zebras don't get elsewhere because they basically get chased by the lion one thing that's eaten then they all go back to munching their grass and then while the Lion's eating his brother or sister and they're like fine with it if you wanted to learn true resilience from a a

vagus nerve from a physiological perspective you would be more like the zebra and that means you mimic the pattern we have the same mitochondria as zebra and it's oh I'm safe and not only you lay on the grass and then you eat the grass if you're vegan so so that's amazing but eating's important because there's two signals that scare the operating system one is something's hunting

me and I can't get away okay that's chronic stress the other one is I don't have enough nutrients and nutrients come in two forms one is calories Right In fact when uh when I interviewed you we talked about this a little bit on my show and so calories are important if you're low on calories the way I was when I went to the gym all that

time the body's like how am I going to improve I don't have enough calories so I I'm not going to put on muscle I'm not going to improve cardiovascular I'm just going to hold the line and give you stress molecules so especially in women I see this it's you know you might need a little bit more if you're exercising as much as you are you have

to up your calories and then they lose weight they feel good their hair gets shiny but otherwise they're like I don't know why I'm stressed all the time that's right I mean over exercising is a stress response to the body and and a little bit of stress is good too much is not good exactly and so what smarter not harder is about is well let's figure

out how to turn turn the stress on and turn it off in such a way that the body changes quickly instead of I just worked really hard therefore I get results so that's about cardiovascular fitness yeah what about muscle okay muscle is exactly the same rule how quickly can you exhaust the muscle all of muscle building throughout all of human history has been pickup rocks okay

here come proxy pick up rocks and by the way all of cardio's been run away from Tigers so pick up rocks a while ago someone's like what if we concentrate the Rocks into kettlebells and plates okay so we pick up concentrated rocks okay now I've spent lots of time in the gym uh I don't spend lots of time in the gym right now because I have

labs for that but when you pick up those things up you can exhaust your muscles I mean look at Arnold you can get big right but what if there's a way to do it a lot less time it turns out how quickly can you exhaust the muscles and if you can do that in one or in three or four repetitions without getting injured that's amazing yeah

the injury part's the key thing so if you go to upgrade labs and again you don't have to go to one you could open one in your town everything in the book there's a at home version or a free version yeah yeah what we do there is we have an AI driven system that resists you in a way that that that iron plates cannot so your

muscles get overwhelmed very very quickly and once that happens oh they were overwhelmed then there was recovery then you put on muscle three times and maybe even up to five times faster than picking up should we do like three sets of like one to three reps is that it or yeah uh you would do that and at upgrade Labs I only do the big muscle groups

for you there and my goal is you're going to spend less than 10 minutes once a week on your muscles and have the muscles you want I'm not going to get the whatever the back of the tricep head if you want to be a bodybuilder go we'll work on that because you love it what I'm telling you is that most people if we do your quads

your butt your chest and uh and your lats like some rowing muscles you're going to get all the big muscle groups that control your metabolism and then you're not going to have sarcopenia and you're going to have less diabetes if you have enough muscles yeah so this is this is really important stuff and it doesn't take much time because we can exhaust it quickly at home

what Would You Do What You Realize is that your whole body is afraid of gravity and it's afraid of gravity because if you pick up say a dumbbell it's going to wobble a little bit when it wobbles gravity makes it accelerate and the the little sensors in your wrist your elbow your shoulder they're called proprioceptors and they sense the gravity is there so they're going to

tell you you can't pick up anything heavier you could pick up something heavier but it knows that if it wobbles the wobble will make it even heavier and then you'd get injured so it's holding back something like 70 of your possible ability to apply pressure interesting because it knows it feels gravity so let's remove gravity right and I go through all the different technologies that let

you do this and one of the interesting ones is a resistance band just a rubber resistance band yeah tell me right resistance bands change the resistance against the muscles to something that's foreign to them so they don't know how to defend against it because they know they know how to deal with gravity they don't know how to deal with something that changes when you move yeah

so they get overwhelmed more quickly and they grow more quickly and there are studies showing three times better muscle growth you can use electrical stimulation I actually use uh the bands that's how I sort of because I you know don't want to injure myself so I found them extremely effective and it's amazing what they do it it's and they're a lot lighter to carry around than

the kettlebells in my suitcase the airlines don't like that right so and this is not against bodybuilding if you love that stuff most people like I'm a dad I have two teenagers I have eight companies I write New York Times bestsellers like you big podcast and a life and you know what I love my life but I don't want to spend eight hours a week in

the gym I just don't right and if you do want to do that you can but then your stress response is going to be much higher than you think so you have to eat and sleep like someone who's being hunted often and that's okay you can choose that lifestyle yeah but it's a choice and it's not necessary it's that I believe that we all believed hard

work gets results do you know anyone in your life who's worked really hard their whole life and didn't get any results not too many really I know a lot of people have because they had bad luck because they got screwed by by someone for sure and sometimes you work really hard on things that don't matter yeah well that's true that I've done a lot of yeah

me too I've wasted a lot of time right so if I could get those hours back right back so so basically you're talking about resistance bands there's other techniques so right about Blood Flow Restriction uh I do talk about Blood Flow Restriction in there with Blood Flow Restriction you can you put cuffs on your arms yeah that restrict some but not all blood flow and then

you can do exercise with far fewer a far lower amount of weight or with resistance bands whatever you want and you'll put muscle on more quickly so all I did is I went through all the literature and I said okay here's everything that puts muscle on faster than picking up rocks and it turns out there's a whole set of things and then I stack rank them

so you know in order this one then this one so go through them I think people would be interested to hear about what those are because I talk a lot about muscle as part of my longevity okay work and that conversation so it is one of the essential features of staying healthy and functional as you get older and both metabolically and just physically functional the top

one is the AI driven resistance because you can put so much force through your muscles like I did a so you need a machine for that you need a machine for that I did a sixteen hundred pound belt squat okay now if I did that with real weights I would have destroyed my body as it was this destroyed my shoes like literally it ruined my 200

like you know athletic shoes because they were like pancakes right and it's because I didn't have to deal with gravity and my muscles hurt for a week like I really really gotta work out and that was one wrap wow right and so you can do this safely because if you drop a weight or you wobble it tears something but with a machine that moves at a

slow rate nothing gets injured but so let's say we don't have a machine for that if you if you go home resistance bands electrical muscle stimulation EMS not tens units but proper EMS you can put muscle on very quickly that way I do that sometimes when I travel tell us what that is this is when you get a machine usually you go to a clinic there's

a few companies now who are selling them for home use but these are more than a thousand dollars between one and one in five thousand dollar systems um or you go to a a facility that does it and you stick electrodes or sometimes like a vest if you want to like wear wet clothes underneath it which I'm not a fan of but you you put a

electrode where you want the muscle to be and you turn the machine up and in fact I do this at parties at my house and you turn the machine up and suddenly your your operating system your body says I can't I can't do that and instead you just focus and you do it anyway what's going is I'm telling the muscle with electricity here's the amount of

force you're going to do and it thinks it can't do it because and then you just make it to anyway and as soon as you do one repetition all of a sudden you have no problem doing it so what you're doing is you're resetting your operating system to realize it's going to have to be able to carry more it's so afraid of getting injured that it

won't turn on anywhere close to what it's capable of and a lot of what we're doing in the gym is just showing the body it can do it right you can use the electricity to show the body you can do it that's a master so you got you've got the AI driven resistance you've got bands you've got the electrical stem you've got Blood Flow Restriction and

even if you're going to pick up rocks it turns out that there are some techniques that work better than what you're probably doing and the biggest thing you can do is super slow on the down part of the motion so as you're setting the weight side down yeah but 10 seconds slow and all of these there's studies that show you put muscle on more quickly so

I don't want to go to the gym I because my operating system wants to save to save energy I'm fundamentally lazy all of my companies exist because I'm lazy right laziness drives human progress I didn't want to walk so I rode a horse I didn't want to shovel poop so I built a car I didn't want to deal with the car so I flew in an

airplane like we we're all lazy and it drives progress and by acknowledging that that's part of my workout philosophy my workouts are down to 15 minutes a week and I'm healthier I have more muscle I need to measure VO2 max you measure strength all the objective metrics you're stronger yep my bone density is out is off the charts like that hard time cutting through my bones

in a recent surgery I had like the saw slowed down on my bone the surgeon's like what is going on here right and why are they chopping your bones Dave I had an old yoga injury that healed wrong so damn yoga uh you know I will tell you if you get an injury and a joint you probably should get that looked at you know quickly instead

of waiting seven years to get it looked at so I had to I had to rebuild to join my in my big toe that was Crow pose kicking back to Plank and I stubbed my toe really hard and just never got it fixed oh no that was really stupid I should have I should have seen someone so so is there any more on that list on

the muscle list uh off the top of my head I think we've got all those there's some things around just getting adequate amounts of animal protein to build muscle if you put the signal into the body and you're lacking minerals especially trace minerals your body can't adapt quickly enough and we're all depleted of minerals so workouts don't work meditation doesn't work minerals are the substrate for

any signal that comes into your body the body says do I have minerals do I have proteins and do I have fats and those are the things that get mixed up to make new enzymes to make body parts and if you're lacking any of those you get a stress response because you can't adapt it's so it's such an interesting point you're making and I want to

highlight this because it's it's at the center of functional medicine which is you are constantly providing inputs to your system yes that are good or bad and these inputs are being translated into biological signals that are registering in every cell and every Gene in every path of your body yes and regulating everything so your thoughts are biological response modifiers your diet exercise your stress levels hot

and cold temperature every every possible thing you can think of translates into your biology through some kind of biological response modification that is a signal to do good or bad to heal or to hurt and that's such a powerful framework for thinking about things so everything you're talking about is how do you how do you use the latest science to rethink what we're doing so that

we can provide the right singles and the right dose at the right amount at the for the right amount of time to achieve the optimum results you nailed it you could also call it applied epigenetics okay yeah right and for listeners epigenetics the science environment turns genes on and off we just hadn't figured out when we didn't have enough data even five years ago to write

smarter not harder because we had to be able to say all right what's the difference between doing this versus this and comparing them across enough people and then understanding some Pathways and uh in the case of cardio it's the only time where the slope of the curve biology isn't always true as far as I can tell because of something called Zone 2 cardio yeah on the

show no tell us about it zone two cardio is something if you're going to do it it takes an hour and a half to three hours a week which is more than I'm willing to invest so I don't do it but there's good science that says you might want to do it and without a heart rate monitor you can't do it Zone 2 cardio is this

weird small window of of intensity that's faster than walking or as fast as fast walking maybe but slower than jogging and if you can keep your heart rate in a narrow window that narrow window is what drives your mitochondria to burn fat directly so it turns out there is a fat burning pace of exercise but it's not working harder it's lower than you think it's working

at a very precise window and so I tell you how to calculate the specific heart rate for you in the book for zone two for zone two and uh because you know we have calculations based on our age but they're not really accurate because like I you know I'm I'm 63 and I was exercising my heart rate was 172. it shouldn't get that high like right

technically if you look at what defines a maximal heart rate of a 63 year old it ain't 172. I I'm just going to say something you should pick your about 35 heart rate and that should be your heart rate for life if you're staying young I don't know young forever and I think 172 is about where it would have been when you were 35. so for

you to say well my heart rate's the way it should be for my age screw that if that's not okay my testosterone level is where when I was 30 at least if I was healthy when I was 30. my testosterone's higher now than when I was 30 because when I was 30 my testosterone was lower than my mom's because that's what I'm saying like we don't

have to follow those rules like I mean my heart rate maximally should be 157 based on you know standard medical thinking but it was 172 yesterday yeah so hmm how does that work that means my body is actually younger yeah you know a lot of people are in this space now and it's very crowded it's very cluttered there's a lot of garbage a lot of noise

a lot of BS in my opinion and big Echo chamber it's a big outgo chamber and I think you know we're not getting to what the essence of this is which is what is the real way to enhance our body's own innate biological systems in the most effective efficient and Powerful way so we can feel good do what we want to do in life and live

a long healthy way that's that's basically what you've done is sort of wintered all the garbage and kind of created a map for people and I got so excited when I saw that you wrote this book because I I I'm like in this space as well but as a doctor and I just like it's just such a mess and people are so confused and how are

we getting because I don't want to write this book thanks thank you for writing the book you're welcome and we both have that mindset neither one of us has the time or interest to write a book that's already been written it's just easier to say this read this right this this is a done thing and that's why I just interviewed you on my show about young

forever because it's a fantastic book with new info in it yeah um there were a couple Concepts in smarter not harder that are I think ought to be more common in functional medicine but aren't a typical okay School me all right School me Dr Dave okay this will be fun so uh have you heard of the meat operating system before the meat operating system yeah no

okay this is yeah the meat OS TM you know is it 4.0 or 2.0 exactly well it's something you can't upgrade which is kind of cool because it's in your body and it's not you and here's a couple examples of what your operating system does for you okay you might have come across a neuroscience measure I know you're not a neuroscientist um that's called p300 is

that familiar to you got it it's it's not well known I I I'm not trying to Neuroscience shame you or anything I know I'm good I I promise you I don't know everything good and I'm not a neuroscientist either I just have a neuroscience company and I know I know some parts of it but neurosciences run circles around me so neither one of us is is

a full neuroscientist and we know what we know but I write about this in smarter not harder so when I clap my hands like this you hear it right away but you know oh there's a speed of sound between me and you and then you hear it but if we were to put electrodes from my Neuroscience company on your head and we measured your brain there

was a one-third of a second delay between when I made the sound and when your brain gets the first signal that there was a noise and then you have to think of what the noise was which is a bit of a delay did you notice the third of a second lag time between all that's so weird okay now in the middle of each of your eyes

there's a dime-sized blind spot right in the middle of your vision on each eye can you see that no okay well some system in there is interfering with your ability to see reality and it has a third of a second to mess with you and it's entirely invisible to you and what does that have to do with your meat operating system that is your meat operating

system doing that its job is to take all of the complexity of the world meet as in like eating meat it is meat you're made out of meat my friend so am I I'm the meat meat operating system okay you're not you're immediate operating system you have a meat operating system you run on top of your meat operating system so your body's job is to run

itself like you don't have to think about should I make another layer of glucosamine based cartilage in my knee today that's all hidden right yeah but also what you see what you hear what you feel what you sense all of it is manipulated by the operating system in your body okay and also as you age your operating system gets slower so if you're 18 it's a

quarter second so you have a frame rate on reality like like you know 30 frames a second people have heard of or you're watching a movie at 60 frames per second so when you're young you can see more slices of reality per second and as you age it slows down unless you do something about it so this is a measure of Aging which is how fast

is your brain at detecting reality and why should we care well you should care about this because you're operating system because it's in your book and I'm like why is he talking about this it's making you old and it's making you slow and it's stealing your energy and it's hackable so we believe because uh we we believe because our operating system is lazy that we're bad

people so your body it wants to save energy in case there's a famine and since it can manipulate reality you have two choices in front of you one of them is the spin class sweat and you know echoing music and someone you know yelling at you to pedal and you feel ashamed because you're the only one not standing on the pedals so you do it okay

that doesn't look very attractive the other one is this beautiful couch and a bucket of Ben and Jerry's okay now we know that the couch is the bad idea and the spin class is a good idea except we don't feel that at all and our feelings and our thoughts don't match because your operating system is the one driving the feelings so we need to deal with

that part of us well what was so in my operating system always says go do the spin cast go to yoga no it doesn't need ice cream and stand on the couch not like like well probably like 95 times out of 100 right I'm gonna choose the thing that's good for me that's because occasionally when I'm tired and stressed and depressed I might need to find

a chunky monkey see that's because you have energy and you have discipline but when people are low energy which you and I have both been and we've both had toxic mold exposures your willpower goes down so you you rely on Willpower and Habit to go to the gym and make the right choices and and that's admirable what's happening for most people listening 92 percent of people

don't go to the gym as much as the government says there's 400 million dollars a year of ghost gym memberships where we buy the membership because our brain knows it's a good idea but we never go because our operating system says no so we have to address the operating system and the way you do this first of all before we even get into these techniques so

basically if you came up with this idea of meat operating system yeah but I cannot it's not I didn't read it I didn't miss it in the medical literature it was a Dave aspirate concept it is actually there but it's not called that okay okay did I am I so out of touch here you'll see a little bit of this I am a biohacker right you

gotta you got to put in language that we can understand you'll see a little bit of this in Candace pert's uh molecules of emotion yeah and this is a woman who discovered the opiate receptor and she'll tell you and many others in functional medicine and probably you would say that your immune system has its own unique uh trained ability it has its own its own Consciousness

and you can even argue that your cells each have their own small and simple Consciousness in fact in my work for sure your body is is billions of cells Each of which is a tiny computer that takes an environmental signal looks around talks to its neighbors decides what's happening and then it can make electricity it can make proteins it can make sex hormones it can make

melatonin and it can make inflammation amazing and it decides what to do and it and they all vote with each other to decide what's going on in your meat and then they decide what you're allowed to see it's scary these little bastards are in charge of us so we have to hack them and how do we do that okay everyone listening you can do this what

I found is that I have a whole upgrade Labs biohacking Center at my house because that's where I started the the business and that means I can I can spend eight hours a day biohacking if I want to and then I don't get anything done and so even with biohacking how do I just allocate 10 minutes a day or 20 minutes a day and for me

I do about 45 minutes a day of biohacking that includes meditation that includes light therapy that includes whole body vibration uh which is you can pneumo at once you actually can do most of them all ones it can work out in a red light uh so and the idea is I want you to be naked working out why not there's uh the idea here is is

people are going to come in maybe twice a week to an upgrade labs and they're going to do all of the things that they need including neurofeedback for their brain including recovery Technologies including things that affect lymph things that recharge mitochondria change water structures in the body all of it in one place in under an hour twice a week and you're going to look and feel

better and we'll measure thousands of data points and show them to you every time you come in that's really impressive that's amazing there's no guesswork yeah there's no guesswork there's no Placebo here and every time you come in we know what you did and we feed it back into our Learning System so that it constantly improves for everyone the more we use amazing and people are

going to want to do this at home too because there's not required everywhere so like you talked about cardio we talked about strength uh-huh um let's talk about energy because that's another one of your key pillars how do we optimize our energy because that's one of the things that is lacking for many people is energy fatigue brain fog you know just not being a hundred percent

you and I both had that issue in Spades so with energy what I like to do is have the conversation about what they're eating and that's it's in the book this is not a diet book at all it's more not harder but there's usually a deficiency of minerals that are behind everything so even if you get rid of toxins let's say even if you're getting rid

of heavy metals you're looking at zinc and especially copper and you're looking at manganese and molybdenum people don't necessarily know you need mobdinum in order to when I was reading the book for the audiobook version I said that word wrong like a hundred times it's like cardamom molybdenum lived in them Molly B denim [__] if I know sorry I swear on your podcast but anyway it's

all right that mineral uh it recycles glutathione so if your cells are not doing a good job of handling stress and you're deficient in this Trace mineral that no one's even heard of and I can't even say reliably well no wonder you're having a hard time with it so what I found was that when I can get people to take high quality multi-mineral and vitamin Dake

that's d-a-k-n-e all the fat solubles together in fact vitamindake.com it has the info about that on it but when you uh when you take those two things there's no vitamin D it's d a a e and K well it's d-a-k-e I I name whatever it's Vitamin D it says right there it's easy to remember that way it's just all the fat solubles you're correct they are

separate vitamins however if you take vitamin D without vitamins A and K it actually doesn't it's it's less safe than to take D alone that is to take all of those together yeah and and this is an important thing you and I have both in vitamin D advocates for for decades right but more and more evidence is coming out that you need retinol from animals the

the real vitamin A not beta-carotene and that you need K2 and maybe a little K1 like I put K1 in in the thing that I make and uh what I what I find is that if you have those and the minerals it'll it all works and then your body can can start to make energy again and then you need to apply this is this is also

an unusual thing you need to apply light therapy because when your body can't make ATP one of the reasons it can't make ATP is something called exclusion Zone water Gerald Pollock's work when you drink normal water with or without electrolytes by the way in the book you should have electrolytes in the water I do that every morning now I drink 32 ounces of water with electrolytes

beautiful before I have anything else it's so healthy to get the electrolytes because otherwise regular water sucks minerals out of your bodies if you drink a lot of water you eat oatmeal you eat all these processed foods all the whole grains they contain a compound that sucks minerals out of your body and the plants and animals we don't have minerals anymore anyway so we're all depleted

of minerals and it makes us weak biologically weak and we can't make energy so you get your minerals in and then you do the whole body infrared red and amber light therapy when you're at upgrade Labs if you're at home go out in the sun for 20 minutes a day as naked as you can get without getting arrested cold therapy is fine but the the reason

20 minutes you know yeah that's pretty cool the the reason you do that is that the infrared light changes the structure of water and this goes back to when I first had Yak butter tea at high altitude that was the Genesis of Bulletproof Coffee yeah I have that too uh and uh you have it too that's right salty it's salty it's salty and not nice but

I felt different and I was like what happened and after funding some research at the University of Washington and by the way just to clarify um the ax is the male that's like saying balti that I was corrected by Tibetan monk I said oh is this Yak cheese and they're like they all started cracking up and this is a bunch of Tibetan Monks and I'm like

what do you mean why are you laughing oh because a yak is a male that's hilarious a dream all right three butter tea what what your body does is it takes that water that you bring in and it needs to transform the water from normal water into biologically useful water called exclusion Zone water to do that it puts the water up against your cell membrane so

tiny droplets of fat is what they're made of and it exposes them to 1200 nanometer infrared light that's called body heat and when it does that then the water changes how thick it is it's viscosity and after that process you can use the water to make ATP before that process it will not work inside a cell you can see this kind of water on a microscope

it is not fantasy Quantum Wu water this is actual science based on Decades of research from Gerald Pollock at the University of Washington interesting and he actually proved that MCT oil and butter make the highest level of exclusions on water of all the different fats he tested which is why when you blend them into your coffee magically you feel different when you drink it it's because

you change the liquid that was in the drink and heat because it's hot to your hot coffee also improves it and so does the presence of polyphenols or anything so this is what's going on so when someone says my Energy's broken I'm like okay make sure you've got enough minerals to fix things lay down on this it's not about working working hard at this point it's

about recovery at this point lay down on this thing let us charge the water charge cells with red and infrared light and they do it for twin Miss like I haven't felt this good in years those knots that were caused by pseudohypoxia and toxins they loosened up like my brain works I feel different like I feel really good and after that we might put them in

cryotherapy to do some cold therapy it only takes three minutes if you can do a liquid nitrogen or one of the really cold chambers that we're using um at Labs but at home you could do ice baths and I even teach in the book okay ice baths at home unless you're a die-hard biohacker like me are you really going to drive to 7-Eleven spend 20 bucks

on Ice put it in your trunk come home take out your trunk put it in your bathtub you just live in Massachusetts in the winter it's 45 degrees when I felt my bathtub with cold water it's very fun I'm in Austin here and so then you have to like blow dry your trunk because it's full of water like it's really annoying to buy a bunch of

ice to do it so what although my friend bought an ice maker I giant ice maker for his house okay that one has a he has a cow trough like where they drink water out yeah that's what I have it fills to chop up with water and fills the the chocolate ice and then you soak in that it's great it you can totally do it that

way I have a cold Plunge at my house here but in the book most people aren't going to do that because it's expensive yeah so here's the cheapest and fastest way to get cold therapy because all I care about is saving you time when you read smarter not harder and getting you the results you take a salad bowl as big as your face you put an

inch of water in it and you put it in the freezer overnight next time you want to do cold therapy add some cold tap water to and stir it around until the water is really really cold you take a deep breath and you bend forward your waist and you stick your whole face as much of your face as you can get into that bowl and you

hold your breath now you have this is called the dive reflex but you have the most temperature receptors on your face and by freezing your face you're sending a whole body cold therapy signal and if you do that you'll last maybe 10 seconds before your face hurts you get a cold headache and then you can just go back in when you when you can after three

days of that though suddenly the cold headaches go in you start feeling better and better and then suddenly you can tolerate cold showers and they don't bother you anymore so the face is the most important place to get the highest Roi on your cold experience would you know actually Dave that's a medical procedure you know that we used to use that in the emergency room when

people would come in we would call superventricular tachycardia which is where their heart's beating like a mile a minute and then there's a bunch of different techniques to actually fix it like super Salva maneuver which is squatting and holding your breath and all kinds of techniques but one of the techniques is this dunk the patient's face and bicycle water which doesn't make you very popular but

it works it totally does work and it's it's arguably less painful than cold shower most of us are willing to do that we like cold showers I do too now at the first second and then it's like oh this is not so bad that's because three days of cold exposure in studies changes the ratio of fats in the mitochondrial membrane which makes you suddenly now able

to handle the cold but the first three days are miserable and after that it's okay for sure so but also you're basically talking about getting in here minerals to get we're talking about energy and ATP you're talking about light therapy you're talking about having the right vitamins a e k vitamin d.com whatever okay and then and then you're talking about you're dying your vitamin Mark I

mean yeah don't confuse people and then uh then minerals and then the right kind of light yep seems like quite a cocktail and then cold therapy it is quite a cocktail in fact you could drive all over town trying to get it or you go to one place to do it or you can set it up in your living room right everything in here there's a

free version there's a cheap at home version and there's a crazy billionaire version the crazy billionaire version proves that it works Beyond a doubt and it's the most effective it's also the thing that either crazy billionaires have in their living room or you're going to go to a place and do it but it proves that it works and then okay now we know slope of the

curve biology how do you do it at home so we had all the different things for cardio or all the different things for strength the different things for cardio and then we talk about getting your energy back cold therapy is a really good one getting enough minerals in your body is relatively easy to do you cannot make ATP without magnesium so you talk about five minerals

what are the five minerals molybdenum is one of them well well there's macro minerals which right so the macro minerals are sodium most people are sodium deficient if they're following the low sodium recommendations from the government because it's they're set so low that if you do that it raises something in the blood called increases cardiovascular risk so enough salt to taste and enough potassium which is

the one that counteracts that if you have sodium and potassium you have enough um and I go into potassium in the book you're not going to have high blood pressure a lack of potassium is a major problem then you need calcium and magnesium most people get enough calcium and too much is bad but that may not be true for you but it's true for most people

and almost everyone's magnesium deficient and then you don't have to worry so much about phosphorus because it's in food right it's less of an issue for most people those are the macro minerals and the trace minerals we have things like copper zinc molybdenum and things like that and then Ultra trace minerals which are present in glacial water in blue zones areas and high mineral even in

mineral water so what I do for that is you can take Trace mineral supplements you can get drops you put in water danger coffee my new coffee brand is different because as electrolytes and trace minerals in the coffee so you get a high dose of minerals and it's upgraded coffee oh my God who would have thought yeah dangercoffee.com is where is where you find that stuff

oh my goodness and I do it because different minerals for instance if you were to get you know Corn Flakes they put iron filings in them to raise the iron level but metallic iron is really bad for you so ionic form minerals and electrolytes are really good for you and that's if you're you're going to drink coffee every morning you might as well just get your

minerals that way you still need to take mineral capsules it takes about three capsules to get enough minerals to matter for the macro minerals yeah so look before I would I formulated nootropia can you take a multivitamin and mineral would it have everything in there no because none of them it it just minerals take three full full-size pills and very few people want to take more

than three pills so then the vitamin companies say well I'm going to make it you know three a day but they try to put all the stuff in there that you'd want you can't do it and it's lower levels than you need it's lower levels you need so you're better off before you take a multivitamin to take a multi-mineral it's that important because nothing works without

minerals your body can make almost anything it needs if it has the minerals and it has the energy and so we just we've these are not sexy they're not exciting they're almost boring but they're the things that matter most and they're cheap so I mean vitamin Dake is about 20 bucks a month uh it's it's affordable and it's just it's not a nootropic it's not a

libido enhancing formula it's not you know high energy adaptogenic mushroom shred or what whatever the latest thing is they're just foundational and if you don't do that don't spend money on the other stuff yeah yeah yeah right okay so we got we got energy any other tips for energy or was that with that cover the other one that helps is detoxing that's a part of that

so one of the things we have is a clinically proven lymphatic drainage system that you you lay in those the boots or the hyper ice kind of things it's like the boots the problem is many of the boots on the market don't work at all because they they aren't actually based on a lymphatic flow they just apply pressure if you get a massage Mark if you

get a lymphatic massage it's going to feel like someone's petting you that you don't it's not really a massage they're just sweeping you kind of that's how soft the pressure has to be for lymph drainage to work when you're like you and I wear with toxic mold your lymphatic system gets backed up you have Muffin Top we have people come in they'll lose a dress size

easily in one session because there's so much backed up lymph and it and if you just squeeze or you do like a Swedish massage firm pressure doesn't work so you have to you have to very carefully control the waves of pressure to do it but when we get lymphatic flow to happen again that also really affects things and that's a detox thing for sure because most

of our lymphatic circulation is sluggish or our diet makes it sluggish or lack of exercise make us sluggish so the other thing that we'll do is whole body vibration and oh what is that this is something I've recommended people have made fun of me for years for it but now it's becoming cool uh you stand on a platform that vibrates yeah and they figured out this

works well enough for astronauts to recover it restores bone density and the reason it works is it's moving lymph in the body it's also shaking all of your tissues which wakes up your mitochondria via something called piezoelectricity electricity basically means that when your cell membranes Flex that they're making small electrical charges so you stand on this thing for five minutes and you kind of Wiggle around

a little bit and everything in the body loosens up and like you get it's like a vibration plate yeah that's what it is and now you're starting to see those definitely have them at upgrade Labs you're starting to see those at a lot of health clubs and if you go back to probably our parents or grandparents time health clubs used to have these machines with like

a belt yeah the belt that would vibrate your organs it turns out those actually were good for you they just look stupid that's funny well you know there's a machine I can't remember the name of it but it's this incredible like a it was like a recliner chair yeah with all these like vibrational like speakers built into it and the heads satin and you land it's

like and totally resets your nervous system it's amazing this is something that I talk about in the the brain chapter um and actually and in the stress chapter it turns out those proprioceptors we mentioned earlier they're looking for touch so there's a system called whoso and husso you put on headphones and they have a little like a tiny speaker it's called a transducer that you put

on your wrists and your ankles and you lay in bed and listen to the headphones and by going to your Accu puncture points or acupressure points and playing the same sound you hear you go into these incredible Altered States there's um uh Dave Dave rubin's company Apollo that has a vibrating thing you wear on your wrist or your ankle that also changes vagal tone these are

stress reducers this is for the really of anxiety chapter and then it goes on and on there's another one that goes over your chest these are small signals that change your stress response so your chill remember when you sense8 Apostles and say thank you that's what I'm thinking of yeah so when you can turn on your chill factor faster you put on muscle faster you build

cardio faster you build new neurons faster when you can turn on calm okay just just for people listening why that happens is because cortisol destroys your brain destroys your muscles and when you lower that you can actually unless it's too low high cortisol does that right adequate quarters right of course but most of us are living in a hyper stressed State and and most of us

have too much cortisol Point devices it is absolute or pouring through at the wrong time instead of in the morning it's coming at night I certainly had that one obviously that's the hardwired going to bed and not be able to sleep but being exhausted the most important part of smarter not harder is the last few chapters where I talk about uh emotional and spiritual yeah hacking

and by the way we can't cover everything in the book he's got a whole section on brain and Neuroscience so we're we're really you know we really just scratch the surface and I think for people listening who are really curious you have to get the book uh smarter not harder because it it unpacks so much of the science and also the Practical applications of what to

do based on the science that you can do like you said either at your lab or at home and and be able to activate these biological signals that reverse our biological age that optimize our health and make us feel better now so it's awesome so we can't cover all of it let's let's for the last bit of this conversation dive into the spiritual Faith yes and

the aspects around that what you're going to find is when you do the work to get your energy back and to make your body work well enough suddenly you're going to realize that you get triggered by stuff and if you get triggered by something it's not anyone else's fault it means that you have something in your gun because ah no one should be able to trigger

you so there's three states that we work through on our way unless there's a loaded chamber you can't fire the gun yeah you might want to unload that instead of yelling at me just just saying so um in in Buddha's teachings and in many other schools um the first stage is empathy you can at least feel another person's pain you can feel another person's emotion you

can empathize with them so that's a better State than just being angry right so empathy is great problem is you have to feel everyone else's pain and it doesn't always serve you maybe you don't want to do that so the step above that is compassion which means you automatically wish well for others even if you don't know them even if they're doing mean stuff whatever like

Buddha the Buddhist framework of yeah Buddhist frame which is of compassion right and that's a higher state than just being empathetic but the highest state is what they call Equanimity and that's another word for it might be resilience but the idea is you get to pick your state and no force on Earth can change your state so you say I'm going to choose happiness right now

and it doesn't matter if I just it's an inside job not an outside job exactly yeah so how do we do that well that comes from our meat operating system it's not just us we have to program it by removing all of our notifications from that system all of our triggers and I go through something called the reset process in the book this is at the

core of 40 Years of then so what is that it is how do you reset those old programs it's an f word you want to guess which one it is forgiveness ah but forgiveness isn't what people think it is and I know this after having seen 1500 people's brains at 40 years of Zen am I Neuroscience company or do high high-end brain upgrades for entrepreneurs and

pro athletes and stuff um what's happening is something happens in the world around you your meat operating system decides it might be a tiger even though it's your mother-in-law or whatever it is that's your trigger right someone yelling at you Injustice whatever it is and all of a sudden you're like oh okay that feeling that you get there that means you were triggered means your brain

was hijacked it means all of the electricity that should have gone into making your life better just went into getting ready to fight getting ready to flee so we want to turn that off so that you can look at it and go you know what that's not fair that's unjust I'm going to do something about it but you do it from a state of control instead

never be triggered about that again it is it is a heart State it's something you can measure in brain waves but it's something that you do in your chest and what are the practices that get you there well to teach the full reset process that I described in the chapter it would take a few minutes but the basic thing you do is you sit down quiet

space and you imagine whatever let's say a person offended you like let's say that I'm I'm mad at you because uh you didn't drink enough coffee today okay so that might be a good case it might be the case so uh and let's say I was actually really intriguable like God damn it like how could Martin Avenue how could he not have had my danger coffee

for breakfast you know how I could not have had it because you didn't send me any so now I have self-forgiveness so what what I would uh what I do then is I said the virtual mark down across from me and um I would say mark what you did really had this impact on me it hurt my feelings it made me feel this way and I

actually want to tap into how bad I felt like this is the thing people understand you know and you can forgive you know parents you can forgive you know former lovers or spouse or whatever and and like it really it did this like and you you feel the pain again and it's not very comfortable but then here's the thing that's missing from so much personal development

trauma resolution work you have to find something you're grateful for about it about about whatever you're mad about you cannot forgive anything until you turn on gratitude gratitude is the spark that lights the fire that's forgiveness gratitude for the trigger or for the person gratitude for the situation for what happened so for instance in this case Mark I'm really really pissed my feelings are hurt you

didn't drink coffee this morning and I really wanted you to right now what's one good thing that came out of you not drinking coffee this uh that I'm not too hyper there you go so here's one thing so mark because you didn't drink coffee you were easily programmable today and I was able to take advantage of okay I wouldn't know but but I would find some

good thing in this case it's such a dumb thing to be mad about but but okay well here's what it is well okay I'm really mad but the one good thing in Canada is you were on time for the interview because you would have been late if you had to make coffee so it could be the tiniest dumbest thing it doesn't matter what you're going for

but the feeling of gratitude it changes you from ER to oh because your body is your meat operating system is so it's it just wants everything so now it got it got something it wanted and now you've hooked it so you felt pain now you've got it hooked and then you start going well let me put myself in Mark's shoes and you start using compassion and

empathy you know well I wonder what bad things happen to Mark so he wouldn't want coffee this morning you know maybe he was bullied in seventh grade and he's still afraid of coffee that's true I I don't really know why but all of a sudden you sort of see it through the other guy's eyes and then when you feel like wow like I really like you

know I I forgive Mark and and the Forgiveness thing is actually it's like a thing that comes out of your chest and you can feel it with another person and I teach people this with electrodes on their head so they can go into this forgiveness State more easily but I describe it to the best of my ability in this and here's the kicker when you think

you're done you think you've really Let It Go you actually check in with whatever higher power you ascribe to and if you don't believe in higher power that's all right have an AI thing you just need a little light bulb or a little Jesus give me a thumbs up it doesn't it doesn't actually matter some infallible thing and it's so weird sometimes like yeah I'm done

and you'll check in with whatever invisible thing you invented and it'll be like you're not done yet what the heck so there's all sorts of weird semi-rational things going on in your meat operating system and interfacing with it is difficult and you interface with feelings so what you just did in this process is you turned on the pain you felt when someone wronged you you turned

on a feeling of gratitude consciously and then you turned on a feeling of compassion consciously and when the body sees in order pain gratitude compassion it cancels out the pain and you don't get triggered anymore and that same person can walk in and say that same thing and you're completely resilient you have Equanimity Mark I spent six months of my life amazing with the electrodes on

my head learning how to do this and I've taught 1500 high-end entrepreneurs how to do this because when you go through and you wow if I got triggered Hallelujah I've been triggered twice in the past four months twice and it's wow I didn't know I had that trigger and then I went and I did the reset process on it so I'm hard to trigger yeah and

if and there's been times in the last eight years where I've forgotten to do a ran out of time to do it and every time when I realized someone's triggering me it's I've probably made a mess of my life so I teach that in smarter and harder because yes you should meditate if you do this process once a week on anything that triggered you you will

no longer have a muscular middle finger when you drive you won't yell at your kids as much your life is just better all the energy that went into hate goes into doing something like folding proteins and being younger if you loved that last video You're Gonna Love the next one check it out here because every one of those problems has an emotion associated with them the

moment they start feeling unhappy or feeling sad now their bodies in the past because thoughts are the language of the brain and feelings are the language of the body and how we