Latest / Success Story with Scott Clary / Lessons - Simple, Free Ways to Boost Your Health | Dave Asprey - Biohacking Pioneer

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Lessons - Simple, Free Ways to Boost Your Health | Dave Asprey - Biohacking Pioneer · Success Story with Scott Clary

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  In this lessons episode, uncover how true peak performance begins with simple,
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  foundational habits. Learn how most coffee contains hidden toxins that hurt more than help,
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  learn why sleep quality matters more than quantity for longevity, and learn how light exposure
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  and meal timing can boost your brain's energy and focus.
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  I think that when you even look at where you started with bullet proof, and now I know you
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  have danger coffee, which is, and I'm going to, I want to understand the difference and
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  what this is trying to accomplish. And we'll get there. But if you look at, if you look at
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  peak performance, I think for most people, coffee is the gateway into peak performance. That's,
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  but I didn't even realize that he said 50% of coffee that you can just go buy at the grocery store's
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  full mold anyways. It's between 80 and 94%. That's more buying. So the point is that when people
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  try and perform better, they're already putting toxins or they're already putting garbage into their
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  body. So even at a most rudimentary level, the performance that people are chasing is hurting
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  them more than helping them. I don't know that you can say more than helping them. So there are
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  studies that even if you drink moldy coffee, which gives you jitter, cranky, makes you want sugar,
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  all the reasons I quit coffee for five years, because I just felt shitty. You feel good and then
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  bad and you need more. And it's like a, but no, my point is that is how most performance products
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  feel. Jim, coffee, new tropics, it's all like high as low. So this is almost like the, because I've
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  tried everything under the sun. And this is almost like the, the necessary evil with performance
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  products. It's not good performance. It's a totally nank. It's because it's what they've experienced.
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  Yes. And what you look at it is there's a slope of the curve up. Like how good do you feel?
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  And then how sustained is it? And why? And a lot of times when I first got into smart drugs in
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  my mid 20s, just so I could do my job. Yeah, some of those were really ampy. And others, you
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  wouldn't know you were taking it until you stopped. And it turns out the best neutral picks are
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  subtle. Like, well, I feel more like myself today. And in fact, I'm not sure it's even working.
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  And you quit it in the next day. Like, why did I put my car keys in the fridge? Oh, I didn't do it
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  all last week when I was taking it. So it took a lot of unpacking both from doing neuroscience
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  and from formulating neutral picks and 25 years of taking them to understand that most of the
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  stuff you can buy out there, stuff like alpha brain or whatever, they're saying, well,
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  let's just stimulate a neurotransmitter called acetylcholine. This is something we've known
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  how to do since the 80s. I was mentored by the guy who wrote smart drug news throughout the 80s and
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  90s. Steve folks, who's a dear friend who's been on my show. So it turns out when you're young and
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  you take a product like that, it's probably just going to give you muscle tension and make you
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  clench your jaw because you need more than as you age, but when you're younger, you need something
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  different. So understanding how this works took a long time to unpack, but as a system of
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  engineering guy, for your brain, as is important for entrepreneurs and just for people one and
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  perform, it's number one is how much energy can you make? Right. Number two is how flexible is your
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  brain? And there's ways to manipulate both of those. And then the third thing is how much do you
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  waste on useless thoughts that you can't control? And if you make a ton of energy, you have a
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  brain that can transform itself easily, and you don't waste any energy on thinking about tacos or
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  thinking about that mean things someone said last week, well, there's an awful lot left over for
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  you to run a business and be a parent and have great intimate relationships and serve your community
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  and evolve yourself. But if you're where I was and where so many entrepreneurs are, you're stuck
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  because like there's a sense of doom and only problems come your way when you're CEO a lot of
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  the time and you don't have enough energy and it's allocated all wrong. And there's nothing left
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  at the end of the day, especially if you're a parent. So whatever little bit you have, you're going
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  to book out your toddler who's going to say, no, no, no, you're like, okay, I'm burning my last bit of
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  willpower on patients. And then your life sucks. And it happens so often, it's because you didn't
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  have enough energy and you allocated it wrong. And because your brain was stuck because it was
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  rigid, all of those are eminently hackable with substances and behaviors. If you look at sort of
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  your journey and if people look at even biohacking as a whole, there was a point when you invested
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  roughly two million in understanding human biology, big number for a lot of people that
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  weren't my own biology yet. Exactly. But then and then people look at Brian Johnson and they'll say,
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  like, I don't have whatever X million dollars to spend on my body per year. So that scares people
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  off. What are the simple things that people can do? Let's talk about this. So I spend about two,
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  maybe 2.5 at this point over 25 years. Okay, that's a little bit more doable. And I'm friends with
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  Brian, right? There is not a need to spend two million dollars, even on the most aggressive longevity
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  therapies. You could easily spend a half a million dollars. I've done the world's most advanced gene
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  therapies. I just reset my central aging clock in my brain with focused ultrasound and stem cells
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  and all the stuff you can do. I've done it. It doesn't cost you a million dollars.
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  And most people don't need to do it. So when I write books like, my superhuman is my longevity book.
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  And if you look at Brian's doing and you look at what's in superhuman, there's a common
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  agreement there about what are the things you do to reduce aging. I age at 73% the age of normal.
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  And I don't spend two million dollars a year. You don't need to do that. But if you want to
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  hire a bunch of texts to measure things, you can spend that much. So what can you do?
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  Number one, like, these are boring. And there was learn how to get good sleep by the way,
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  boring is useful though. Oh, yes. Yeah, boring, but useful. I wanted to talk about, you know,
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  all the missed advanced things. Usually when I write a book, I go do what the crazy billionaires
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  are doing. And that, that just demonstrates what's possible. And it demonstrates a principle.
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  And then I say, well, now that we know this pathway matters for aging or performance,
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  what can you do that's cheap and what can you do that's free? And so anyone is sitting
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  or going, well, you have to be rich to live a long time. You don't. In fact, I know a friend,
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  she's aging at slightly less quickly than Brian Johnson. And her total spend is under 20
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  grand a year, right? She's not a public person at all. So like, what's going on here? Well,
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  sleep is number one. And as an entrepreneur who started a big company while working for another
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  big company, I intentionally restricted my sleep to under five hours a night for two years.
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  And it was a conscious choice. It's probably not good for you. It's probably not good for aging.
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  Can you do it with biohacking? Yeah. And when people start doing the things that I teach,
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  they usually need an hour or less sleep. And you could say, well, that's bad because don't
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  we all need eight hours of sleep? That's not what the evidence shows. There are now three studies
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  of more than a million people for multiple years. The people who live the longest sleep six and a
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  half hours a night, not because they're restricting their sleep. It's because healthy people need less
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  sleep. And they're probably getting the right kind of sleep, of course. Yeah. Right? So for me,
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  I was a five minutes of deep sleep and five minutes of REM sleep per night. Okay. That's the worst
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  sleep you can get. So about 17 years ago, I started tracking my sleep. And I bought this headband
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  that was not Victoria's secret approved. And I wore it every night and I realized, oh my God,
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  I suck at this. And I learned all the different things that impact the quality of your sleep. And
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  as an example, I just flew here yesterday to Miami from Austin. And I spoke in an event until
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  about 10 30 last night. And I got an hour of deep sleep and 90 minutes of REM sleep in six and
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  a half hours last night. That's more than most college students get. And younger people get higher
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  quality sleep than older people unless you know how to sleep. So it's something you can learn. It's a
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  skill just like swimming or walking or playing pool, whatever you're into. You can learn to do it.
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  And how? Oh, well. Okay. You don't have to do the whole play. The first thing you do is,
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  yes, get something that accurately tracks your sleep. There's the aura ring that my favorite
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  comes called sleep space. They're doing really, really advanced work. You can get a whoop. Your
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  apple watch will do it. And when you wake up in the morning, yeah, looking at your sleep is pretty
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  good, but looking at your recovery score, which is a marker of how much recovery did your body actually
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  do last night in the higher the number, the better. So if you look at that, you go, huh, it sucked
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  last night. Oh, I had two glasses of wine with dinner. Anyone who tracks their sleep will know
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  how call is bad for you because it ruins your sleep. Even if you think you fell asleep better,
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  you don't feel good. You don't get good quality sleep. So it's quality over quantity. And
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  the summary of all this that is a gift and the funniest URL of my entire marketing career.
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  Sleep with Dave.com. That's good. That's that's just like the free master class and
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  excellent thing you can do to sleep better. I love it. And a quick call out. One of the things
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  that's most impactful, especially for jet lag, or if you're a bit night in a studio or something,
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  one of my companies does circadian biology. It's called true dark true dark.com. I'm wearing
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  the true dark daytime glasses right now. These block toxic blue, but allow healthy blue in.
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  The nighttime glasses are a different color. They block all of the different things that
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  control your timing system. There's a part of your brain called the SCN. And it's desperate to know
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  what time of day it is. And it uses light and food timing. So if you want to get a good night's
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  sleep, dim everything in your house or have red night lights or get the true dark glasses
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  and have dinner early. If you just do those two things, you'll be shocked at how your quality
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  sleep changes. And there's a bunch of other stuff, temperature and timing and breathing exercises,
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  blocking out your room is another thing. There's a lot. There's a lot. Yeah. But if you just do that,
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  you're going to age less quickly and you're going to perform better. And you're going to be
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  in bed anyway. So you just got more benefits in less time. Thanks for tuning in. If you found this
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  valuable, don't forget to hit that subscribe button so you never miss an episode. And if you want
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  to dive deeper into this conversation, check out the links in the description to watch the full
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  episode. See you in the next one.