Super Human Summary

Can you reprogram your body to live longer, feel better, and look younger? Super Human shows you how - starting with your mitochondria.

1. Mitochondria: The Powerhouses of Longevity

Your mitochondria dictate how well your body ages, acting as tiny power plants in your cells. They produce ATP, the chemical that powers your cellular functions. However, as you age, these organelles weaken, leading to an increase in damaging free radicals and chronic inflammation, which are precursors to diseases like cancer and heart failure.

Maintaining a balance between free radicals and antioxidants is essential for overall health. While mitochondria create antioxidants to neutralize free radicals, simply taking supplement pills won’t suffice. Developing habits that keep mitochondria efficient is the long-term solution for reversing cellular damage and slowing down the aging process.

Dave Asprey's personal story highlights how understanding mitochondria changed his life. Diagnosed with various health issues in his twenties, a biological age greater than his actual years held him back. By focusing on mitochondrial health, he not only reversed key conditions but also sparked his longevity quest.

Examples

• Mitochondrial dysfunction contributes to degenerative diseases like Alzheimer’s.
• A balanced production of antioxidants and free radicals slows cellular aging.
• Asprey regained energy and health after improving mitochondrial efficiency.

2. Goodbye Grains and Sugar: Diet as a Longevity Tool

The diet most people consume accelerates aging, with sugar and grains being the main culprits. These foods spike blood sugar levels, causing inflammation, thyroid problems, and compromised hormonal function, setting the stage for diabetes and heart complications.

Instead of focusing on carbs, prioritize proteins and fats, but choose wisely. Grass-fed organic protein is a better option compared to fried or charred meat, which can increase your risk of heart disease. Likewise, replace artificial trans fats with healthier options like omega-3 fats from salmon or monounsaturated fats from avocados.

Changing dietary habits can seem overwhelming, but even late adopters can undo some cellular damage. Opting for nutrient-dense foods not only fosters longevity but also helps to restore your body’s equilibrium over time.

Examples

• Avoid grains and gluten to support mitochondrial health and fight inflammation.
• Include olive oil and buttery fats for energy without triggering inflammation.
• Grass-fed meat repairs tissue while aiding muscle preservation.

3. Ketogenic Diet and Fasting: Brain Boosting on a Budget

A cyclical ketogenic diet, combined with intermittent fasting, energizes the brain and promotes long-term cognitive health. Ketones, produced during ketosis (a fat-burning state), are more efficient than glucose and enhance brain function. However, sticking to ketosis constantly risks insulin resistance, which is why a cyclical approach is better.

The cyclical keto method involves a high-fat diet with low-sugar carbs on some days, ensuring both fat and glucose are utilized by your body. Intermittent fasting complements this by restricting your eating to a six-to-eight-hour window, boosting brain plasticity and generating new neurons.

Studies, such as one in Okinawa, Japan, show that even short fasting periods increase antioxidant levels. These benefits protect mitochondria and delay the aging process. If you're just starting, fasting one day and eating normally the next can ease you into the routine.

Examples

• Ketones, the byproduct of ketosis, fuel the brain more efficiently than glucose.
• Fasting triggers neurogenesis, helping grow new neurons for better cognition.
• A cyclical keto diet prevents insulin resistance while supporting fat burning.

4. The Sun’s Forgotten Benefits and Blue Light’s Hidden Dangers

While excessive sun exposure increases cancer risk, avoiding sunlight altogether can reduce life expectancy. Vitamin D from sunlight regulates blood sugar, maintains circadian rhythm, and prevents Alzheimer’s-related protein buildup. Aim for 10-20 minutes of morning sunlight daily for balanced exposure.

Conversely, blue light from LEDs and screens wreaks havoc on your body. It hampers melatonin production, harming sleep quality, eyesight, and glucose regulation. Reducing screen time after dark, installing screen-dimming apps, or wearing yellow-light filtering glasses can mitigate the effects.

Light exposure is about balance. While sunlight fuels longevity by boosting Vitamin D, modern living has overexposed us to artificial blue light, a subtle but cumulative stressor.

Examples

• Swedish studies link total sun avoidance to lower life expectancy.
• Blue light from screens suppresses melatonin and causes poor sleep.
• TrueDark glasses filter harmful blue light effectively after sundown.

5. Quality Sleep is a Free Fountain of Youth

Sleep is your body's built-in repair system. From detoxifying tissues to regulating hormones, it plays a vital role in aging well. Even better, tracking your sleep for better quality can make a significant impact.

Though six to eight hours of sleep is recommended, it’s the depth of sleep that matters. REM sleep aids memory consolidation, while deep sleep lowers stress and builds immunity. Apps like Sleep Cycle or wearable devices like the Oura Ring can help you monitor and optimize your sleep patterns.

Improving sleep doesn't require expensive tools. Dimming lights at night, maintaining consistent sleep schedules, and avoiding late caffeine boosts rejuvenation without costing a cent.

Examples

• Studies show that six-and-a-half hours of quality sleep extends lifespan.
• Deep sleep phases release hormones critical to immune function.
• Oura Ring helps track activity patterns and optimize rejuvenating rest.

6. Hormones: The Secret to Aging Backward

Hormonal imbalances speed aging and reduce vitality. Restoring your hormones to optimal levels through bioidentical HRT can reverse many symptoms of aging, including fatigue, skin changes, and libido loss. These hormones, molecularly identical to our own, are safer than synthetic variants.

High-intensity interval training (HIIT) also naturally increases hormones like testosterone and human growth hormone. Short bursts of intense exercise followed by rest periods improve strength and metabolism without being time-intensive.

When refined for individual needs, hormone therapy and physical training inject new life into aging bodies, slowing the clock from the inside out.

Examples

• Cornflakes were originally designed to curb male hormone activity.
• Bioidentical HRT improves cellular energy and keeps the body youthful.
• HIIT raises testosterone in just two to three sessions per week.

7. Stem Cells: The Future of Healing

Stem cells, capable of transforming into any cell type, hold enormous promise. As we age, their numbers deplete, but harvesting and reinjecting stem cells can regenerate damaged tissue. Whether healing injuries or preventing age-related issues, stem cell treatments rejuvenate.

Asprey’s experiments with stem cell therapy reversed early injuries and boosted physical and sexual health. In one remarkable case, his mother’s severe facial scarring vanished after a similar procedure. While costly in Western countries, stem cell banking might make this technology more accessible in the coming years.

Though experimental, these therapies highlight cutting-edge possibilities against aging and disease.

Examples

• Stem cell therapy tightened Asprey’s skin and improved sleep quality.
• His mother’s large scar from an accident became barely visible with treatment.
• Fat or bone marrow-derived stem cells regenerate tissue during injuries.

8. Protecting Your Skin and Hair at Any Age

Keeping your skin smooth and your hair vibrant isn’t just vanity—it reflects your internal health. Wrinkles form when collagen breaks down, while greying results from a lack of antioxidants. Supplementing daily collagen and antioxidants like curcumin can reverse these signs over time.

For hair maintenance, DHT-blocking shampoos prevent baldness without medications like Rogaine, while stress management and thyroid hormone checks further aid hair retention. Asprey emphasizes the role of antioxidants and balanced diets in preserving a youthful appearance.

Looking after skin and hair is part of feeling youthful. The external benefits mirror cellular vitality, making it a win-win effort.

Examples

• Grass-fed collagen supplements enhance skin elasticity and moisture.
• Curcumin and Vitamin E target the hydrogen peroxide buildup that grays hair.
• DHT-blocking shampoos help mitigate genetically-triggered hair loss.

9. Simple Dental Fixes Improve Long-Term Wellness

Your dental health might affect your entire body more than you think. Misaligned bites create stress responses via the trigeminal nerve, exacerbating inflammation throughout the body. Aligning your jaw with bite guards or other interventions reduces this hidden stressor.

Asprey highlights oral health as an overlooked aspect of aging. Regular dental hygiene combined with bite adjustments helps ensure your body stays calm and inflammation-free in the long run.

This seemingly minor adjustment may be an unexpected way to extend your healthspan.

Examples

• Misaligned teeth trigger defensive body responses, adding stress.
• Inflammation caused by a misaligned jaw impacts energy levels.
• Bite guards ease strain on jaw nerves for better overall wellness.

Takeaways

1. Reclaim restful sleep: Use sleep-tracking tools and avoid blue light after dark to enhance sleep quality.
2. Reshape your diet: Eat more healthy fats, avoid processed grains, and experiment with intermittent fasting.
3. Try bite alignment tests: Check your molars’ alignment and use bite guards to reduce inflammation.