Dave Asprey’s Non Negotiables to Reverse Aging & Live Longer (without dieting)

Intro (0s)

• Dave's golden rules for longevity include a set of "do this" or "don't do that" principles to live a longer life (0s).
• The first rule is "don't die," which is a central theme in his book on longevity, titled "Superhuman" (9s).
• "Superhuman" is considered one of the preeminent books on longevity in recent years, building out frameworks for a longer life (14s).
• The four main causes of death to avoid for a longer life are cardiovascular disease, cancer, Alzheimer's, and diabetes, with diabetes being a contributing factor to the other three (19s).
• Avoiding these four main causes of death can significantly increase one's chances of living to 85 or older (30s).

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• The expected benefits of taking the Daily Synbiotic include improved digestion, increased energy, better sleep, and overall regulation of bodily functions (1m21s).
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Don't Die (1m30s)

• There are many people committed to extending human lifespan by decades, and this group is referred to as "longevity people" (1m31s).
• Some individuals claim that there is no evidence to support the extension of human lifespan, but this may be a misleading statement, and such people may not be experts in the field of longevity (1m40s).
• There are already people achieving what others claim is impossible in terms of extending human lifespan, and it is essential to be aware of this (1m51s).
• The two initial non-negotiables for reversing aging and living longer are "don't die" and the seven pillars of longevity (1m53s).

The 7 Pillars of Aging (1m58s)

• Maintaining the body is similar to maintaining a car, where different systems need to be maintained at different levels, and doing the right maintenance can help increase the chances of living to 85-100 in good health (2m6s).
• The goal is to double human lifespan with healthspan, not just increase healthspan, and this can be achieved by doing the right maintenance (2m53s).
• Learning how to eat right is crucial, and this includes consuming animal protein, animal fats, and some olive oil, while avoiding plant-based diets, peasant diets, and Omega 6 processed oils (3m23s).
• It's also important to watch oxalate consumption, which is high in foods like spinach, kale, raspberries, and almonds, as excessive consumption can inhibit longevity (3m50s).
• Learning how to sleep properly is also essential, and this includes getting 90 minutes of deep sleep and 90 minutes of REM sleep, with a total of 6.5 hours of sleep, as people who live the longest tend to sleep this amount (4m44s).
• Healthy people need less sleep, and those who need 9 or 10 hours of sleep may be doing excessive exercise or have underlying health issues (5m3s).
• Managing stress is also crucial, and this includes emotional stress, which can be triggered by false beliefs, worry, and emotional triggers, and can be addressed through logic, biofeedback, or neurofeedback training (5m19s).
• There are two areas of stress: emotional stress and physical stress, and addressing both is necessary for overall well-being (5m22s).
• A significant amount of anxiety people experience is not emotional but rather physical or physiological, caused by a lack of minerals in the body, which can be addressed by taking supplements or incorporating mineral-rich foods into one's diet (5m46s).
• A body deficient in minerals is always stressed, leading to physical and emotional issues, and addressing this deficiency can alleviate stress (6m10s).
• To manage stress, it's essential to prioritize eating and sleeping, as these can eliminate half of one's stress, and then focus on emotional stress management through practices like meditation and breathing exercises (6m33s).
• Intentional or functional movement is crucial for maintaining physical health, as it helps prevent injuries and conditions like Alzheimer's and Dementia, and can be achieved through practices like yoga or functional movement assessments (6m49s).
• Functional movement involves using one's body parts correctly, such as feet, knees, ankles, hips, back, and arms, to prevent injuries and maintain physical health, and can be improved through assessments and targeted exercises (7m11s).
• Intentional movement means moving on purpose, and it's essential to learn how to move correctly to maintain physical health and prevent conditions like Alzheimer's and Dementia (7m52s).
• Learning functional movement can help prevent injuries, such as breaking a hip, and can be achieved through practices like yoga or functional movement assessments (7m27s).
• The body and brain are interconnected, and maintaining physical health through functional movement can help prevent conditions like Alzheimer's and Dementia (7m37s).
• It's essential to address weak spots in one's movement chain, such as stabilizer muscles, to maintain physical health and prevent injuries (8m37s).
• The body's primary goal is to survive and reproduce, but individuals can take control of their movement systems to achieve optimal health and longevity (8m55s).
• The body has a unique way of compensating for injuries or issues by adapting and changing movement patterns, which can sometimes lead to more problems if not addressed correctly (9m12s).
• Instead of trying to "fix" the body, it's more effective to give it the necessary tools to work with its current state and adapt in a way that doesn't cause pain (10m0s).
• Every body is unique and requires different amounts of fasting, protein, sleep, cold therapy, and movement, which can also vary depending on the day (10m37s).
• Movement should be tailored to an individual's specific needs and limitations, rather than trying to force the body into certain poses or movements that may cause harm (10m52s).
• Ignoring the body's limitations and pushing through pain can lead to long-term damage and the need for joint replacements, whereas moving correctly can help regrow and repair existing joints (11m41s).
• Functional movement assessments, such as those using AI technology, can help identify and address movement issues, allowing for more effective and personalized training (11m55s).
• Mitochondrial function is a critical factor in aging, autoimmunity, and various psychological conditions, and addressing it is essential for overall health and well-being (12m24s).

Mitochondrial Function (12m26s)

• Maintaining mitochondrial health is crucial for overall well-being, and this can be achieved through supplements and avoiding toxins (12m27s).
• Toxins such as heavy metals can inhibit mitochondrial function, and certain substances like glutathione can help detoxify the body by removing toxic metals like Mercury (12m37s).
• Some everyday items, such as receipts, contain BPA, a toxin that can be avoided by not coming into contact with them, and supplements can be taken to help escort toxins out of the body (13m0s).
• Supplements like AAL carnitine and co-enzyme Q10 can enhance mitochondrial function, allowing cells to be more efficient at producing heat and electricity (13m11s).
• When cells are more efficient, they are also better at folding proteins and making hormones, leading to a longer lifespan (13m18s).
• Having strong social connections is also important for living a long life, although it is not a primary focus of longevity research (13m37s).

Social Connections (13m40s)

• Studies have shown that having a large number of good friends at the age of 50 is a significant predictor of how long a person will live, and being in a community, being social, having trust, and feeling safe are all important factors that can be designed into one's life (13m46s).
• The bond with one's chosen family can be stronger than the bond with one's birth family, and it's not necessary to maintain relationships with family members who are abusive or toxic (14m35s).
• Surrounding oneself with trustworthy people who share similar values and interests can have a positive impact on one's biological systems, increasing feelings of peace and expansiveness, and ultimately contributing to a longer and happier life (15m29s).
• Community is a crucial aspect of longevity, and being part of a community of like-minded individuals can provide a sense of safety and belonging, which is essential for overall health and well-being (15m39s).
• The biohacking conference is an example of a community that brings people together who share similar interests and values, and provides opportunities for people to form lifelong friendships and connections (15m43s).
• Having a sense of safety is essential for overall health and well-being, and can be affected by various factors such as relationships, finances, and physical health (16m45s).
• Feeling safe can have a positive impact on one's physiological and emotional state, and is an important aspect of overall health and longevity (16m55s).
• People who are unhealthy often experience sleep issues due to feelings of being unsafe and unprotected, which can be linked to various factors such as financial safety, relationship safety, physical body, and means to make an income (17m26s).
• Regions with the longest life expectancy, such as the blue zones, have a common denominator of strong community connections, which contribute to a sense of safety and well-being (17m48s).
• People living in areas with high concentrations of centenarians often have a strong sense of connection and safety within their family environments, but this is not always the case, as some families may experience drama and uncertainty (18m8s).
• Knowing one's environment and having comfort in it is different from having a sense of safety, which can be influenced by factors such as living in a small town versus a big city (18m59s).
• In the past, people's sense of safety was often linked to their ability to protect themselves and their families, which is still the case in some areas, such as Texas (19m13s).
• Safety can be perceived differently for men and women, with men's sense of safety often tied to their ability to protect their families and women's sense of safety often coming from partnership and feeling protected by a safe partner (19m22s).
• For men, feeling safe means being willing to give their life to protect their loved ones, and this sense of safety can bring a sense of peace and certainty (19m50s).
• Women's sense of safety often comes from being in a partnership with a safe and protective partner, and they can often sense when they are around a safe or dangerous person (20m21s).
• To live a long life, it's essential to learn how to generate safety within oneself without relying on external factors, which is often a challenge for many people (20m50s).
• The next step is to expand this sense of safety to those around you, creating a community where everyone feels safe (20m56s).
• Some individuals, particularly those attracted to MMA, may have been bullied in the past and seek safety through physical strength or wealth (21m22s).
• Many successful entrepreneurs and CEOs have also experienced similar traumas, leading them to seek validation through wealth and power (21m40s).
• Safety doesn't come from external sources like physical appearance or wealth, but rather from within, specifically from the heart (21m48s).
• People often seek validation through their looks, and this can be a common issue, as seen in the example of someone who used to weigh 300 pounds and struggled with body shame (22m5s).
• There are two different types of safety: acceptance safety, which is about being accepted by others, and physical safety, which is about being strong enough to handle potential threats (22m44s).
• Bullying can have different psychological impacts on men and women, with men often seeking physical strength as a means of protection, while women may focus more on appearances (23m6s).
• To truly feel safe, it's essential to address underlying traumas and motivations, rather than just seeking external validation or physical strength (23m37s).
• Ultimately, the goal is to be of service to others with the skills and strengths you've developed, rather than just seeking personal safety or validation (23m41s).

Where to Find More of Dave (23m45s)

• Safety is a state that has nothing to do with the world around you, but rather with nervous system regulation (23m56s).
• To find more information, visit Dave Asprey's website at DaveAsprey.com (24m5s).
• Dave Asprey also offers a coffee product called "Danger Coffee" that provides minerals, which can be found on his website (24m9s).