Super Human | Dave Asprey

Summary of: Super Human: The Bulletproof Plan to Age Backward and Maybe Even Live Forever
By: Dave Asprey


Embark on a journey towards rediscovering youth and enhancing vitality with Dave Asprey’s book, ‘Super Human: The Bulletproof Plan to Age Backward and Maybe Even Live Forever’. This summary delves into mastering mitochondria functions, optimizing cognitive performance, harnessing the power of light, and embracing quality sleep, while also focusing on the importance of hormones and the cutting-edge stem cell therapy. With actionable insights to adopt, readers will be inspired to transform their lifestyle and enhance their overall well-being.

Unlocking the Secret to Longevity

Aging is related to mitochondrial function and curbing free radicals is the key to staying young. By creating healthy habits, we can avoid degenerative diseases associated with aging, regardless of inherited genes.

The quest for immortality may be a pipe dream reserved for science fiction, but that hasn’t stopped people from seeking ways to live longer, healthier lives. Aging is often associated with degenerative diseases like cancer, Alzheimer’s, and heart failure, but understanding how aging works on a cellular level can unlock the secret to longevity.

The key to staying biologically young as we age is to take control of our health. This was the realization of the author, who, in his twenties, discovered that his biological age was essentially middle-aged due to autoimmune disease and hormonal imbalances. With a commitment to his health and years of research on longevity, he has developed a diet and lifestyle program that he believes will enable him to live to be over 180.

At the cellular level, aging is related to mitochondrial function. Mitochondria are the power plants of the cell, extracting energy from food and producing ATP. As we age, mitochondrial function deteriorates, leading to an increase in free radicals that damage cells, causing chronic inflammation and degenerative diseases.

The good news is that mitochondria also produce antioxidants that prevent free radicals from wreaking havoc. However, taking antioxidant supplements is not enough. To remain young, we must create habits that transform our bodies from the inside out, producing as many antioxidants as free radicals.

In summary, avoiding premature death and living a long, healthy life requires understanding the connection between mitochondrial function, free radicals, and antioxidants. By taking control of our health and creating healthy habits, regardless of our genes, we can avoid degenerative diseases associated with aging and stay biologically young.

Optimize Your Diet for Longevity

Learn how to improve your life expectancy by making conscious and healthy choices with your food intake.

Mitochondrial degeneration, caused by inflammation, is a leading factor in many degenerative diseases. The Western diet is overloaded with inflammatory foods that contribute to these illnesses. By adopting healthier dietary habits, we can avoid chronic inflammation and promote longevity.

Blood sugar levels can be maintained by avoiding grains and sugar, which cause spikes in glucose levels and can lead to heart complications, peripheral artery disease, and diabetes. Gluten and wheat also cause aging through inflammation and disrupt thyroid function. Instead, make sure to eat healthy fats and proteins that help repair tissues and preserve muscle mass.

To optimize your diet for longevity, stick to organic, grass-fed meat and consume .5 grams of protein per healthy pound of body weight each day. Focusing on healthy proteins and restricting meat intake will boost autophagy, your body’s way of repairing damaged cells and generating new healthier ones, while also forcing your body to burn fat. Healthy fat sources include olive oil, avocados, and salmon.

Avoid foods with synthetic trans fats, which contribute to inflammation and heighten cancer risk, and instead opt for healthy fats like monounsaturated and omega-3 fats. Making conscious and healthy food choices is essential for longevity, and it’s never too late to adopt healthy dietary habits. By choosing to detoxify your system and feed your body the food it needs, you’ll be able to reverse some of the damage and live a longer, healthier life.

The Benefits of a Cyclical Ketogenic Diet and Intermittent Fasting for Longevity

Discover a cost-effective way to maintain longevity by regulating when and what you eat. A cyclical ketogenic diet involves eating a high-fat and low-carb diet, which trains your body to have metabolic flexibility. Intermittent fasting involves restricting eating to a six-to-eight hour window and has been proven to increase neuroplasticity and neurogenesis. With the right approach, you can optimize your cognitive function both in the short- and long-term.

The Paradox of Sunlight and Blue Light Exposure

While too much sun exposure may lead to cancer, avoiding sunlight altogether can harm our health in other ways. On the other hand, exposure to blue light from modern light sources and screens also poses health risks, including poor sleep quality, eye damage, and increased insulin resistance. The author recommends getting daily UV light exposure and taking vitamin D supplements, while also taking precautions to reduce blue light exposure at night, such as dimming lights and using blue light-filtering glasses.

The Science of Sleep

Getting a good night’s rest is essential for becoming Super Human. Sleep is the natural detoxification process, regulating our hormones for cognitive abilities, skin health, and healthy cell division. The quantity and quality of sleep are crucial, with deep sleep turning short-term memories into long-term memories, reducing stress levels, and releasing hormones for immune support. Tracking sleep cycles are made easy thanks to modern technology; for instance, the Sleep Cycle app that tracks breathing and movement to determine the sleep cycle phase and the Oura Ring that helps see the impacts of daily adjustments to get a rejuvenating night’s rest.

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