In this podcast episode, Jay Shetty welcomes Dave Asprey, the "father of biohacking."

They discuss biohacking, longevity, and Asprey's new book, Smarter, Not Harder: The Biohacker's Guide to Getting the Body and Mind You Want

Asprey has managed to lower his biological age significantly through biohacking practices. This episode provides a glimpse into the world of biohacking and the potential to achieve a more youthful and healthy biological age through science and lifestyle choices.

Laziness and Exercise

Jay Shetty and Dave Asprey explore the concept of laziness and how it can be harnessed as a powerful motivator in biohacking and improving health. Asprey challenges the traditional notion of hard work always leading to success and suggests that working smarter, not harder, can yield better results.

Asprey explains to Jay Shetty that the human body's natural inclination is to conserve energy, which is not something to be ashamed of. He suggests you hack laziness by aligning your goals with your body's desire to save energy. For instance, in exercise, he advocates for shorter, more efficient workouts using advanced technologies. Asprey's approach claims that a mere 15-minute workout per week, compared to hours of traditional exercise, can result in a 12% improvement in fitness.

Asprey also explains the importance of delivering intense bodily stimulation, followed by a sense of safety and calm. This approach triggers the body's response to improve performance without unnecessary stress. Asprey's company, Upgrade Labs, utilizes artificial intelligence to guide individuals through this process.

Optimizing health and achieving desired outcomes may be a manageable task. It involves understanding and working harmoniously with the body's natural tendencies and using more efficient technology and techniques. Asprey's approach challenges conventional wisdom and opens up new possibilities for those looking to improve their physical and mental well-being while minimizing the struggle associated with traditional methods.

Experiencing Discomfort

It is crucial to account for the speed and intensity of challenges when achieving desired outcomes. Asprey explains to Jay Shetty that the body responds more effectively when it faces rapid changes, such as going from hot to cold quickly, instead of gradual changes. He highlights the significance of getting out of the comfort zone.

Asprey illustrates cold plunges and infrared saunas, commonly used in biohacking practices. He clarifies to Jay Shetty that the effectiveness of these practices lies in the discomfort experienced during the process. That's because it triggers the body to adapt and improve its ability to generate heat. This enhanced heat generation improves metabolism, benefiting your overall health.

Moreover, Asprey challenges the idea that spending hours at the gym is the most efficient way to improve strength and cardiovascular health. He introduces the concept of "saving time" using technology and innovative exercise methods that provide equivalent or better results in less time. His company, Upgrade Labs, offers advanced technologies for optimizing physical and mental health. It provides a solution for individuals looking to maximize their health and well-being with minimal time investment.

Improve Your Environment

Jay Shetty and Dave Asprey see "removing friction" as critical to improving energy and overall well-being. Many struggle to achieve their goals because they face unnecessary obstacles and decision-making processes, which create friction and resistance.

Therefore, Asprey highlights the importance of simplifying tasks and making them more convenient. For instance, having an organized environment where gym shoes are readily available eliminates the barrier of searching for them. It makes it easier to commit to exercise. You can make progress more efficiently by reducing the number of decisions and steps required to accomplish a goal.

Essential Supplements

Moreover, minerals and vitamins are essential, especially the four fat-soluble vitamins (Vitamin D, Vitamin A, Vitamin K, and a particular form of Vitamin E). These guide minerals to the right places in the body. Asprey explains to Jay Shetty that minerals are often overlooked but are essential for various bodily functions, including metabolism, energy production, and stress management.

Asprey's coffee brand "Danger Coffee" includes 54 minerals in trace amounts. He recommends combining this mineral-rich coffee with his vitamin D-A-K supplement to ensure the body has the foundational support it needs for optimal functioning.

Nutrient deficiencies can lead to emotional and mental stress, so addressing nutritional needs before tackling emotional and mental challenges is crucial. Many emotional stresses originate from the body's malnourishment. Asprey told Jay Shetty that addressing these dietary deficiencies can significantly improve overall well-being.

Team Muscles and Brain

Identifying and focusing on specific target areas for self-improvement and overall well-being is vital. Asprey introduces Jay Shetty to core target areas, including strength, cardiovascular fitness, energy, metabolism, brain function, and stress resistance.

Some of us make the mistake of either not measuring anything related to our health or attempting to measure everything simultaneously, leading to feeling overwhelmed. Asprey encourages listeners to select one or two core target areas that resonate with their current needs and goals and track them thoroughly. However, it is crucial to understand that everyone's priorities and starting points differ.

Asprey also stresses the significance of focusing on gratitude and forgiveness in self-improvement. He introduces the "reset process," a technique he developed to help individuals release emotional triggers and grudges. This process involves acknowledging negative feelings associated with a particular trigger and finding gratitude. The last step is forgiving and understanding the other person's perspective or situation that triggered the emotions. This process can lead to profound spiritual growth and inner peace.

Letting go of grudges and unresolved emotional baggage is beneficial, as it can positively impact your mental and emotional well-being. Asprey points out that carrying grudges is a significant spiritual and emotional burden, and by using techniques like the reset process, you can free yourself from this weight.

Cell Consciousness

Jay Shetty and Dave Asprey explore the interconnectedness of the body, mind, and spirit. They emphasized the importance of addressing emotional and spiritual well-being for overall health. Asprey explains that every cell in the body has consciousness. Therefore, unresolved emotional issues can affect the body's ability to function optimally.

Emotional blockages can lead to unhealthy eating habits and physical practices that may further exacerbate the cycle of physical and emotional issues. Asprey shares with Jay Shetty that when cells feel safe and loved due to emotional healing and forgiveness, they thrive and perform their functions effectively.

Moreover, Asprey shares insights from his work at a neuroscience clinic, where they measure brain voltage and observe improvements in individuals who engage in deep forgiveness work and meditation. It can lead to physical healing, increased energy, and a sense of self-love. 

Protein Sources

Asprey tells Jay Shetty that the recommended daily protein intake varies depending on a person's weight, suggesting a range between 0.8 to 1 gram of protein per pound. He emphasizes that the quality of protein matters and that not all proteins are the same.

Asprey distinguishes between protein sources, highlighting the differences in amino acid availability scores. Animal proteins are considered superior in their amino acid profile compared to plant-based proteins. In his vegan past, he found obtaining sufficient protein without heavy processing from plant sources challenging.

There are also ethical aspects of protein consumption. Asprey argues that consuming ethically raised animals may result in fewer deaths and less environmental harm than plant-based proteins from industrial farming.

Asprey mentions to Jay Shetty that not all animal proteins are equal, with chicken and turkey being less nutritious due to their omega-6 fatty acid content and rapid growth in industrial farming. He recommends pasture-raised, heritage-breed chickens and eggs as the better options.

Jay Shetty and his wife follow a plant-based diet but exclude dairy. Plant-based diets can work well for individuals with genetic predispositions that support this choice. However, Asprey advises those on plant-based diets to ensure they get complete amino acids. Hemp protein with the fat removed is a high-quality plant-based protein source. Also, adding ghee to a plant-based diet can aid nutrient absorption.

Types of Milk

Asprey provides insights into the pros and cons of different milk options. Humans have consumed dairy milk for thousands of years, but its quality has changed. Modern dairy milk, produced from cows fed grain and soy, contains the wrong type of fat and an inflammatory protein called A1 protein. Many, including Dave Asprey and Jay Shetty, experience adverse effects from consuming such milk, such as gut issues, mucus production, and brain inflammation.

Asprey explains that raw milk can be healing for some individuals.Grass-fed whey protein can also be a good source of protein for those who don’t drink cow's milk. However, your milk should be high-quality and ethically sourced.

Asprey criticizes plant-based alternatives such as almond and oat milk. They are industrial products containing additives like canola oil, high fructose corn syrup, and flavorings. He warns against almond milk, high in phytic acid and oxalates, potentially causing mineral deficiencies, kidney stones, and skin issues. Asprey also discourages using oat milk, as it significantly raises blood sugar levels, contains glyphosate, and is high in phytic acid.

Alternatively, Asprey recommends homemade macadamia or coconut milk as a healthier alternative to plant-based milk. He acknowledges that coconut milk may not have the best taste. Still, he emphasizes that drinking any milk replacement may not be necessary for everyone, as they often lack protein and may carry a toxic burden.

Various Oil Types

Asprey emphasizes that not all fats are created equal. So, it is essential to understand their differences. Omega-6 fats, found in oils like canola, corn, soybean, safflower, and grapeseed oil, are categorized as polyunsaturated fats and adversely affect the body. These fats can slow down metabolism and cause inflammation due to their instability.

In contrast, saturated fats, such as those found in coconut oil, butter, ghee, and certain animal fats, are considered stable. These fats stimulate metabolism, support hormone production (including testosterone), and help create stable cell membranes.

Asprey raises concerns about the prevalence of omega-6 fats, particularly canola oil, in processed foods. He shares with Jay Shetty that these unstable fats are commonly used for frying and are associated with the increased incidence of diseases like diabetes and cancer. Nowadays, many packaged foods contain canola oil; consumers need to read labels and be aware of the oils used in their food products.

Asprey also introduces a promising solution called Zero Acre Farms. This company uses fermentation to produce a stable, monounsaturated oil similar to olive oil but cheaper than canola oil. This innovation could significantly impact the food industry by providing a healthier alternative to unstable seed oils.

A Simple Change Can Go a Long Way

Making small dietary changes and eliminating packaged foods from your diet positively impacts your health. Jay Shetty shares his experience of transitioning to a whole-food diet and how it has transformed his health. Removing packaged foods, such as chips and crackers, has significantly impacted how he feels.

Dave Asprey highlights the importance of understanding the quality of fats consumed. Omega-6 fats, found in oils like canola, corn, soybean, safflower, and grapeseed oil, can slow down metabolism and cause inflammation due to their instability. In contrast, saturated fats, like those in coconut and palm oil, are stable and can support metabolism and hormone production.

Asprey also mentions to Jay Shetty that when people consume unhealthy oils, like omega-6 fats, they tend to feel hungry quickly due to the inflammation they cause, leading to increased sugar cravings. Alternatively, he suggests looking for foods cooked in healthier oils, such as coconut or palm oil, to enhance taste and satisfaction.

Jay Shetty wishes to prioritize health as he ages, aiming to age better and continue improving every year. Playing pickleball has become a part of his active lifestyle, as he learned valuable lessons from older individuals who excel in sports. Learning from elders who maintain their health and vitality is essential, as people have the potential to beyouthful well into their later years.

More From Jay Shetty

Listen to the entire On Purpose with Jay Shetty podcast episode on “Dave Asprey ON Simple Steps to Reduce Your Biological Age by 12% & Ways to manage Your Emotional Stress to Change Your Life” now in the iTunes store or on Spotify. For more inspirational stories and messages like this, check out Jay’s website at

Jay Shetty On Purpose Podcast
Feeling a little lost lately?

Take my new quiz to discover your deeper purpose.

Take the Quiz
Jay Shetty On Purpose Podcast

Looking for greater meaning? This quiz shows you how to live with purpose every day.

Take the Quiz
Jay Shetty On Purpose Podcast

Dreaming of becoming a life coach? This quiz tells you if a coaching career is right for you.

Take the Quiz
Jay Shetty On Purpose Podcast

Dreaming of becoming a life coach? This quiz tells you if a coaching career is right for you.

Take the Quiz
Jay Shetty On Purpose Podcast

Everyone communicates differently. Discover your own personal fight style now.

Take the Quiz
Jay Shetty On Purpose Podcast

Understanding your role in a relationship is the first step to making things work.

Take the Quiz