In his groundbreaking book "Super Human," Dave Asprey presents a revolutionary approach to aging and longevity. Drawing from cutting-edge scientific research and his personal experiences as a biohacker, Asprey outlines strategies to not just slow down the aging process, but potentially reverse it. His ambitious goal? To live to at least 180 years old while maintaining optimal health and vitality.
Introduction: The Quest for Longevity
Throughout history, humans have been fascinated by the idea of extending lifespan and cheating death. From ancient alchemists searching for the elixir of life to modern-day scientists studying the intricacies of cellular aging, the pursuit of longevity has been a constant human endeavor.
Most people today accept that they'll live to around 80 years old and likely succumb to a degenerative disease like cancer or Alzheimer's. However, Asprey argues that recent advancements in anti-aging science are challenging these assumptions. He believes that by understanding the biological mechanisms of aging and implementing specific strategies, we can radically extend our lifespans and improve our quality of life as we age.
Asprey's journey into biohacking and longevity began in his twenties when he was struggling with numerous health issues. Despite his young age, he was diagnosed with an autoimmune condition and had the biological markers of a middle-aged man. This wake-up call led him on a quest to take control of his health, eventually resulting in the creation of the popular Bulletproof Diet and his current mission to live well beyond the century mark.
In "Super Human," Asprey shares the knowledge he's gained from years of research and self-experimentation. He presents a comprehensive plan that addresses various aspects of health and aging, from nutrition and sleep to hormone optimization and cutting-edge therapies. Whether you're looking to add a few quality years to your life or aiming for extreme longevity, this book offers valuable insights and practical strategies to help you achieve your goals.
Understanding Biological Aging
To effectively combat aging, it's crucial to understand what's happening at a cellular level as we get older. Asprey explains that the key to biological aging lies in our mitochondria - the tiny organelles within our cells that act as cellular power plants.
Mitochondria are responsible for extracting energy from the food we eat and creating adenosine triphosphate (ATP), the molecule that stores and transports energy within cells. As we age, our mitochondria begin to function less efficiently. This decline leads to an increase in the production of reactive oxygen species, also known as free radicals.
Free radicals are unstable molecules that can damage cellular structures, including DNA. This damage, if left unchecked, leads to chronic inflammation throughout the body. Chronic inflammation is now recognized as a major contributor to many age-related diseases, including cancer, heart disease, and neurodegenerative conditions like Alzheimer's.
Fortunately, our bodies have natural defense mechanisms against free radicals in the form of antioxidants. These molecules can neutralize free radicals, preventing them from causing cellular damage. The key to maintaining youthful biology, according to Asprey, is to keep the production of antioxidants in balance with the production of free radicals.
However, simply taking antioxidant supplements isn't enough to solve the problem. To truly support mitochondrial health and combat aging, we need to adopt lifestyle habits that transform our bodies from the inside out. This holistic approach forms the foundation of Asprey's Super Human protocol.
Nutrition for Longevity
One of the most powerful tools we have in the fight against aging is our diet. What we eat (and when we eat it) can have a profound impact on our mitochondrial health, inflammation levels, and overall longevity.
Asprey advocates for a low-carb, high-fat diet with moderate protein intake. This approach, he argues, provides the body with clean, efficient fuel while minimizing inflammation and oxidative stress.
Avoiding Inflammatory Foods
The first step in optimizing your diet for longevity is to eliminate foods that cause inflammation. Asprey recommends avoiding:
Sugar and refined carbohydrates: These cause spikes in blood glucose levels, which can lead to insulin resistance and increased inflammation over time.
Grains, especially those containing gluten: Even for those without celiac disease, gluten can cause inflammation and disrupt thyroid function.
Processed vegetable oils: These are high in omega-6 fatty acids, which can promote inflammation when consumed in excess.
Charred, fried, or blackened meats: These cooking methods can produce harmful compounds that increase the risk of heart disease and cancer.
Embracing Healthy Fats and Proteins
Instead of relying on carbohydrates for energy, Asprey recommends getting the majority of your calories from healthy fats and high-quality proteins. Some key recommendations include:
Grass-fed meats: These provide essential amino acids and healthy fats without the inflammatory compounds found in conventionally raised animals.
Wild-caught fish: Rich in anti-inflammatory omega-3 fatty acids.
Organic eggs: A great source of protein and nutrients.
Healthy fats: Including avocados, olive oil, coconut oil, and grass-fed butter or ghee.
Low-sugar fruits: Berries are especially rich in antioxidants.
Non-starchy vegetables: These provide essential nutrients and fiber without causing significant blood sugar spikes.
The Cyclical Ketogenic Diet
Asprey recommends a cyclical ketogenic diet as an effective way to optimize metabolism and support longevity. This approach involves:
Eating a high-fat, low-carb diet most of the time to induce a state of ketosis, where the body burns fat for fuel instead of glucose.
Incorporating one or two higher-carb days per week (around 150 grams of low-sugar carbs) to maintain metabolic flexibility.
This cyclical approach allows you to reap the benefits of ketosis - including improved cognitive function and increased fat burning - while avoiding potential downsides of long-term strict ketogenic diets, such as thyroid issues or insulin resistance.
Intermittent Fasting
In addition to what you eat, when you eat can also impact your longevity. Asprey is a strong proponent of intermittent fasting, which involves restricting your eating to a 6-8 hour window each day.
Intermittent fasting has been shown to:
- Boost neuroplasticity and neurogenesis in the brain
- Increase levels of beneficial metabolites in the body
- Enhance autophagy, the body's cellular cleaning process
- Improve insulin sensitivity
Asprey recommends starting with a 12-hour fast (e.g., finishing dinner at 8 PM and not eating again until 8 AM) and gradually extending the fasting window as your body adapts.
The Importance of Light Exposure
While most people are aware of the dangers of excessive sun exposure, Asprey argues that completely avoiding sunlight can be just as harmful. In fact, a Swedish study found that avoiding sun exposure entirely could lower life expectancy by 0.6 to 2.1 years - making it a bigger risk factor for death than smoking.
Sunlight is crucial for the production of vitamin D, which plays a vital role in regulating blood sugar, maintaining circadian rhythm, and preventing the buildup of amyloid proteins associated with Alzheimer's disease. Moreover, when UVB radiation from the sun hits our skin, it converts vitamin D into its sulfated form, which is more easily utilized by the body.
Asprey recommends getting 10-20 minutes of direct sunlight exposure daily, preferably in the morning when the sun's rays are less intense. This allows you to reap the benefits of sunlight without needing to use sunscreen, which can block the beneficial UVB rays.
However, while natural sunlight is beneficial, artificial light can be problematic, especially blue light from LED bulbs, smartphones, and computer screens. Excessive blue light exposure, particularly in the evening, can:
- Suppress melatonin production, disrupting sleep patterns
- Create excess free radicals in eye cells, potentially damaging vision over time
- Trigger spikes in blood glucose levels, increasing the risk of insulin resistance and weight gain
To mitigate these risks, Asprey suggests:
- Dimming lights in your home or office after 8 PM
- Limiting screen time after dark
- Using apps like f.lux or Iris to adjust the color temperature of your screens
- Wearing blue-light blocking glasses in the evening
By optimizing your light exposure - getting enough natural sunlight during the day and minimizing artificial blue light at night - you can support your body's natural circadian rhythms and promote overall health and longevity.
The Power of Quality Sleep
Many people underestimate the importance of sleep in maintaining health and longevity. Asprey, who once prided himself on getting by on just four hours of sleep per night, now recognizes sleep as a crucial component of his Super Human protocol.
During sleep, your body undergoes essential processes that support longevity:
- Detoxification: Sleep allows your body to flush out cellular waste and neurotoxins.
- Hormone regulation: Proper sleep helps balance hormones that control appetite, stress, and cellular repair.
- Cognitive function: Sleep is crucial for memory consolidation and overall brain health.
- Skin health: During sleep, your body produces collagen and repairs skin damage.
- Cellular repair: Sleep promotes healthy cell division and DNA repair.
While the optimal amount of sleep can vary between individuals, research suggests that adults over 30 who sleep about 6.5 hours per night tend to live longer than those who sleep 8 hours or more. However, Asprey emphasizes that sleep quality is even more important than quantity.
A good night's sleep should include sufficient time in both REM (rapid eye movement) sleep and deep sleep. REM sleep is associated with dreaming and is crucial for emotional regulation and memory consolidation. Deep sleep, also known as slow-wave sleep, is when your body does most of its physical repair and restoration.
To optimize your sleep, Asprey recommends:
Using sleep tracking technology: Apps like Sleep Cycle or devices like the Oura Ring can help you understand your sleep patterns and identify areas for improvement.
Creating a sleep-friendly environment: Keep your bedroom cool, dark, and quiet. Consider using blackout curtains or a sleep mask.
Establishing a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
Avoiding screens before bedtime: The blue light from devices can interfere with melatonin production. If you must use screens, use blue light blocking glasses or apps.
Limiting caffeine and alcohol: Both can interfere with sleep quality, especially when consumed later in the day.
Considering supplements: Magnesium, L-theanine, and melatonin can help improve sleep quality for some people.
By prioritizing sleep and taking steps to improve its quality, you can significantly enhance your body's ability to repair and rejuvenate itself, supporting your longevity goals.
Hormone Optimization for Anti-Aging
Hormones play a crucial role in maintaining youthful biology, influencing everything from metabolism and muscle mass to cognitive function and mood. As we age, hormone levels naturally decline, contributing to many of the symptoms we associate with aging.
Asprey argues that optimizing hormone levels is a key strategy for extending healthspan and potentially lifespan. He recommends getting a full hormonal workup from an anti-aging specialist or functional medicine doctor to identify any imbalances.
Some key hormones to pay attention to include:
Testosterone: Important for both men and women, testosterone supports muscle mass, bone density, and cognitive function.
Estrogen: Crucial for women's health, but also plays a role in men's cardiovascular health and bone density.
Thyroid hormones: Regulate metabolism and energy production.
Growth hormone: Supports cellular repair and regeneration.
Cortisol: The "stress hormone" that, when chronically elevated, can accelerate aging.
If hormone imbalances are identified, there are several strategies to address them:
Bioidentical Hormone Replacement Therapy (HRT)
Asprey has been using bioidentical HRT since his late twenties to address his own hormone imbalances. Unlike synthetic hormones, bioidentical hormones are molecularly identical to those produced by the human body, potentially reducing the risk of side effects.
However, HRT is not without risks and should only be undertaken under the close supervision of a qualified healthcare provider. It's important to note that while many anti-aging enthusiasts swear by bioidentical HRT, research on its long-term effects is still limited.
Exercise for Hormone Balance
High-Intensity Interval Training (HIIT) and strength training can naturally boost testosterone levels in both men and women. HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. This type of training has been shown to:
- Increase growth hormone production
- Improve insulin sensitivity
- Boost testosterone levels
- Enhance mitochondrial function
Asprey recommends incorporating HIIT workouts 1-3 times per week, allowing for adequate recovery time between sessions.
Stress Management
Chronic stress can wreak havoc on hormone balance, particularly by elevating cortisol levels. Implementing stress-reduction techniques such as meditation, yoga, or deep breathing exercises can help maintain healthy hormone levels.
Nutrition for Hormone Balance
Certain dietary choices can support hormone balance:
- Consuming adequate healthy fats, which are the building blocks of many hormones
- Eating plenty of cruciferous vegetables, which support healthy estrogen metabolism
- Avoiding endocrine disruptors found in plastics and certain personal care products
- Limiting alcohol consumption, which can disrupt hormone balance
By addressing hormone imbalances through a combination of targeted therapies, exercise, stress management, and nutrition, you can potentially reverse many of the symptoms associated with aging and support overall longevity.
Stem Cell Therapy: The Frontier of Regenerative Medicine
Stem cell therapy represents one of the most exciting frontiers in anti-aging medicine. Stem cells have the unique ability to differentiate into various types of cells, allowing them to renew and repair damaged tissues throughout the body.
As we age, our stem cell reserves diminish, and the remaining cells become less efficient. This decline contributes to slower healing, decreased tissue repair, and many of the physical signs of aging. Stem cell therapy aims to counteract this process by introducing fresh, vigorous stem cells into the body.
Asprey has personally undergone stem cell treatments and reports significant benefits, including improved sleep quality, enhanced healing, and visible improvements in skin quality. He describes a treatment where stem cells were harvested from his own fat tissue, processed, and then reinjected into various areas of his body, including:
- His shoulder and upper back to address old injuries
- His face to improve skin quality and collagen production
- His reproductive organs to enhance blood flow and nerve function
While stem cell therapy shows immense promise, it's important to note that it's still a developing field. In the United States, regulations around stem cell treatments remain strict, which has limited widespread adoption and research. However, as the science advances and regulations evolve, stem cell therapy may become a more accessible and mainstream approach to anti-aging.
For those interested in exploring stem cell therapy, Asprey suggests:
- Researching reputable clinics and practitioners, potentially including international options where regulations may be less restrictive
- Considering "banking" your stem cells while you're younger for potential future use
- Starting with less invasive approaches, such as using stem cell-derived products or therapies that stimulate your body's own stem cell production
As with any cutting-edge medical treatment, it's crucial to approach stem cell therapy with caution and under the guidance of qualified medical professionals.
Aesthetic Anti-Aging Strategies
While the primary focus of Asprey's Super Human protocol is on internal health and longevity, he acknowledges that looking good is an important aspect of feeling youthful. He offers several strategies for maintaining a youthful appearance that align with his overall health-focused approach:
Boosting Collagen Production
Collagen is a protein that gives skin its elasticity and strength. As we age, collagen production naturally declines, leading to wrinkles and sagging skin. To support collagen production:
Take collagen supplements: Asprey recommends consuming at least 10 grams of grass-fed or pastured collagen protein daily.
Eat collagen-rich foods: Bone broth, fish, and egg whites are good dietary sources of collagen.
Use topical vitamin C: This nutrient is crucial for collagen synthesis and can be applied directly to the skin.
Try red light therapy: Exposure to certain wavelengths of red light has been shown to stimulate collagen production in the skin.
Combating Hair Loss and Graying
Hair loss and graying are common signs of aging that can significantly impact one's appearance. Asprey suggests several approaches to address these issues:
Use DHT-blocking shampoos: DHT is a hormone that contributes to male pattern baldness. DHT-blocking shampoos can help prevent hair loss without the side effects associated with pharmaceutical treatments.
Address hormonal imbalances: Hair loss can sometimes be a symptom of thyroid issues or other hormonal imbalances. Getting these checked and treated can help maintain healthy hair.
Boost catalase levels: This antioxidant enzyme can help prevent the buildup of hydrogen peroxide in hair follicles, which contributes to graying. Supplements like curcumin, ashwagandha, and vitamin E can help increase catalase levels.
Manage stress: Chronic stress can contribute to both hair loss and premature graying. Implementing stress-reduction techniques can help maintain healthy hair.
Skin Health
Beyond collagen production, there are several other strategies for maintaining youthful, healthy skin:
Stay hydrated: Proper hydration is crucial for skin elasticity and overall health.
Eat antioxidant-rich foods: Berries, dark chocolate, and green tea are all excellent sources of skin-protecting antioxidants.
Use sun protection: While some sun exposure is beneficial, protecting your skin from excessive UV damage is crucial for preventing premature aging.
Consider peptide therapies: Certain peptides can stimulate collagen production and improve skin elasticity when applied topically or taken orally.
Prioritize sleep: Good sleep habits allow your body time to repair and regenerate skin cells.
By implementing these strategies alongside the broader health and longevity practices outlined in the book, you can work towards not just feeling younger, but looking younger as well.
Detoxification and Environmental Considerations
In our modern world, we're constantly exposed to a variety of toxins that can accelerate aging and compromise our health. Asprey emphasizes the importance of minimizing toxin exposure and supporting the body's natural detoxification processes.
Reducing Toxin Exposure
- Choose organic foods when possible to avoid pesticides and herbicides.
- Filter your water to remove contaminants like heavy metals and pharmaceutical residues.
- Use natural cleaning products and personal care items to reduce exposure to harmful chemicals.
- Be mindful of air quality, using air purifiers if necessary, especially in urban environments.
- Limit plastic use, particularly for food storage and heating, to avoid endocrine-disrupting chemicals.
Supporting Detoxification
Sweat regularly through exercise or sauna use to help eliminate toxins through the skin.
Practice dry brushing to stimulate the lymphatic system and aid in toxin removal.
Stay hydrated to support kidney function and toxin elimination.
Consume detoxifying foods like cruciferous vegetables, garlic, and cilantro.
Consider supplements like activated charcoal or chlorella to aid in toxin binding and removal.
Implement regular fasting practices, which can stimulate cellular cleanup processes like autophagy.
By reducing toxin exposure and supporting your body's natural detoxification processes, you can minimize the oxidative stress and inflammation that contribute to accelerated aging.
The Role of Mindset and Stress Management
While much of Asprey's Super Human protocol focuses on physical interventions, he also emphasizes the crucial role that mindset and stress management play in longevity. Chronic stress can accelerate aging through various mechanisms, including increased inflammation, hormonal imbalances, and DNA damage.
Cultivating a Positive Mindset
- Practice gratitude: Regularly acknowledging the positive aspects of your life can reduce stress and improve overall well-being.
- Set meaningful goals: Having a sense of purpose and working towards long-term objectives can contribute to longevity.
- Foster social connections: Strong relationships and a sense of community are associated with increased lifespan.
- Embrace lifelong learning: Keeping your mind active and engaged can help maintain cognitive function as you age.
Stress Management Techniques
- Meditation: Regular meditation practice can reduce stress, improve focus, and potentially even influence gene expression in ways that promote longevity.
- Breathwork: Techniques like box breathing or alternate nostril breathing can quickly activate the parasympathetic nervous system, reducing stress.
- Time in nature: Regular exposure to natural environments has been shown to reduce stress and improve overall health.
- Adaptogenic herbs: Supplements like ashwagandha and rhodiola can help the body better manage stress responses.
- Regular exercise: Physical activity is a powerful stress-reducer and mood-enhancer.
By incorporating these mindset and stress management practices into your daily routine, you can create a more resilient, balanced state of being that supports your longevity goals.
Conclusion: The Path to Becoming Super Human
In "Super Human," Dave Asprey presents a comprehensive, science-based approach to radically extending human lifespan and healthspan. By addressing the root causes of aging at a cellular level - from mitochondrial dysfunction to hormonal imbalances - Asprey believes it's possible to not just slow down the aging process, but potentially reverse it.
The strategies outlined in the book range from relatively simple lifestyle changes, like adopting a cyclical ketogenic diet and optimizing sleep, to more advanced interventions like stem cell therapy and bioidentical hormone replacement. While some of these approaches may seem extreme or futuristic, Asprey argues that they represent the cutting edge of longevity science and offer the potential for truly transformative results.
Key takeaways from the Super Human protocol include:
- Prioritize mitochondrial health through diet, exercise, and targeted supplements.
- Optimize hormone levels to maintain youthful biology.
- Leverage the power of sleep and circadian rhythms for cellular repair and regeneration.
- Minimize exposure to environmental toxins and support natural detoxification processes.
- Embrace stress management and cultivate a positive mindset.
- Stay open to emerging technologies and therapies in the field of anti-aging medicine.
Asprey's approach is not about merely extending lifespan, but about maintaining high levels of energy, cognitive function, and overall vitality well into advanced age. He envisions a future where people can live to 180 or beyond while maintaining the health and vigor typically associated with much younger individuals.
While some of the ideas presented in "Super Human" may seem radical, Asprey encourages readers to approach anti-aging as a personal experiment. By carefully implementing these strategies and closely monitoring their effects, individuals can discover what works best for their unique biology.
Ultimately, "Super Human" is a call to take control of your own aging process. Rather than accepting decline as an inevitable part of getting older, Asprey challenges readers to leverage the latest scientific knowledge and biohacking techniques to push the boundaries of human potential. Whether you're aiming to live to 180 or simply want to feel your best for years to come, the strategies in this book offer a roadmap for optimizing health and longevity in the modern age.
As science continues to advance our understanding of aging and longevity, the ideas presented in "Super Human" may well become mainstream in the coming decades. For now, they represent a bold vision of what might be possible when we apply cutting-edge knowledge to the age-old quest for a longer, healthier life.