Dave Asprey has Drastically Changed his Mind on Protein (and 4 other things)

Intro (00:00:00)

• Dave Asprey has changed his stance on softening truthful statements to avoid offending people.
• He learned from Joe Rogan to have integrity in his words and not worry about whether people like it or not.
• Asprey believes it's important to care about people enough to say the truth, even if it offends some.

25% off Your First Order from SEED (00:01:40)

• Asprey recommends the probiotic supplement Seed.
• He believes Seed is different from other probiotics and highly recommends it.
• Asprey suggests trying Seed because it can make a noticeable difference in gut health within a few days.
• A link for a 25% discount on Seed is provided in the description of the video.

Being Offended by the Truth (00:02:27)

• Dave Asprey discusses the importance of not being easily offended and the need for individuals to take responsibility for their own emotional state.
• He emphasizes that being triggered by certain information or opinions is a sign of a lack of self-control and that individuals need to work on their inner selves to become less susceptible to emotional manipulation.
• Asprey encourages people to embrace diversity of thought and engage in conversations with individuals who hold different beliefs, as it leads to richer and more interesting interactions.
• He suggests that people should not wait for disagreements to arise and instead proactively seek out uncomfortable conversations to foster personal growth.
• Asprey highlights the value of using light-hearted humor to address sensitive topics, as it allows for the identification of individuals who are not open to building genuine relationships.

Sugar vs Omega-6s (00:05:57)

• Dave Asprey believes that small amounts of fructose do not negatively impact him due to his metabolic health and close monitoring of body composition. He recommends limiting fructose to around 30 grams per day and avoiding processed sugar, especially compared to harmful oils like canola oil.
• Asprey emphasizes that weight gain is not solely caused by sugar but also by the presence of bad oils and mitochondrial inhibitors in the diet, particularly omega-6 fats. He advises minimizing omega-6 intake, except for small amounts from avocados, occasional walnuts, and the 1.6% present in grass-fed beef.
• Omega-6 fats not only cause inflammation but also inhibit cell membranes from expressing receptors properly, affecting insulin sensitivity and other cellular functions. Higher doses of omega-6 reduce mitochondrial efficiency, leading to impaired energy production and increased inflammation. They may also affect endocannabinoid receptors, contributing to overeating and cravings for processed foods.
• While higher levels of omega-3s are generally beneficial, excessive consumption of EPA and DHA can lead to oxidation and systemic inflammation. A balanced approach is recommended, with adequate intake of DHA and EPA (around 2-4 grams per day) while minimizing both omega-6 and omega-3 intake.
• Limiting oxidation is less important than reducing reactive oxygen species that are not produced through energy generation. High doses of omega-3s can have negative effects such as sagging skin and a sallow face. The optimal dose of omega-3s is not high, and some argue that it may even be zero.
• Phosphorylated omega-3s are the best for the brain because they can enter it. Grill oil and sn2 fish oil are safer options for omega-3s compared to regular fish oil. High-quality krill oil is the safest choice for omega-3s.

Protein & Aging (00:18:14)

• Dave Asprey, an expert in longevity, has learned from experts in their 70s and 80s over the past 20 years.
• Certain amino acids in animal meat, like methionine and tryptophan, can activate mTOR, potentially increasing cancer risk and reducing lifespan.
• Weightlifting suppresses mTOR, while carbs and sugar raise it.
• Intermittent fasting, coffee, and weightlifting, followed by protein and carbs, effectively lower mTOR, leading to increased growth and muscle gain.
• Protein is crucial for muscle growth, but exercise is more significant in preventing muscle loss.
• Fasting can cause muscle loss, but its impact depends on the fast's length and individual factors.
• Fasting should be adjusted based on one's state, gender, and stress levels, as excessive fasting can lead to negative effects from catabolic hormones.
• Light and food are the primary signals for circadian timing, so bright lights in the morning and avoiding food after dark optimize circadian rhythms.
• Dave Asprey's updated thoughts on intermittent fasting emphasize flexibility based on one's state and time of day, avoiding late meals to prevent sleep disruption, and using true darkness and avoiding food during the body's perceived nighttime to minimize jet lag.
• For protein intake and longevity, consuming 1 gram of animal protein per pound of body weight is optimal, supplemented with collagen or glycine due to the importance of the methionine to glycine ratio.
• Plant-based proteins are less effective than animal proteins and require double the intake due to lower absorption rates, making a vegan diet challenging for a longevity strategy.

Amount of Exercise for Longevity (00:30:30)

• Dave Asprey introduces the concept of "slope of the curve biology," which suggests the body responds better to short, intense periods of stress followed by rest, rather than prolonged stress.
• High-intensity interval training (HIIT) and AI-driven biohacking techniques can achieve significant fitness results in less time compared to traditional exercise routines.
• Nutrient availability and adequate recovery are crucial for optimal adaptation and longevity.
• The minimum effective dose of exercise should focus on quickly reaching and recovering from a stress state, rather than accumulating exercise time.
• Fitness can be measured by the ability to adapt to physical demands, such as transitioning between flat and hilly terrain during running.
• The body responds well to a quick lactate stimulus, suggesting chronic exposure to lactate may not be necessary.
• Intense recovery methods like red light therapy and cryotherapy can accelerate the body's return to baseline after exercise.
• For most deconditioned individuals, intense recovery is the fastest way to improve fitness, but professional athletes or those who exercise for enjoyment may have different training regimens.
• Finding the minimum effective dose of exercise and recovery is important to avoid overtraining and burnout.

Where to Find More of Dave's Content (00:38:34)

• Visit Dave's website: daveasp.com
• Listen to his podcast: The Human Upgrade
• Read his new book: Smarter Not Harder
• Check out his new coffee company: Danger Coffee