I Cracked The Code To Staying Lean In My 50s (Here's How) : 1396
The Human Upgrade: Biohacking for Longevity & Performance
Dave Asprey
4.6 • 7.3K Ratings
🗓️ 11 January 2026
⏱️ 16 minutes
🧾️ Download transcript
Summary
Most people think fasting is just about skipping breakfast. But what if 72 hours without food could actually reverse aging?
In this video, Dave Asprey breaks down what really happens when you fast for 3 days—and why short fasts don’t reach the deep repair zone your body is built for.
Thank you to our sponsors!
-HeartMath | Go to https://www.heartmath.com/dave to save 15% off.
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Chapters
0:00 - Why 16-hour fasts don’t reach real fat burning
0:54 - The myth of aging and what doctors overlook
1:48 - How modern life damages your mitochondria
2:48 - How fasting restores your body’s repair mode
3:39 - Understanding the phases of fasting
4:58 - Why short fasts cut results short
5:34 - Day 1 of fasting
6:45 - Day 2 of fasting
7:22 - Day 3 of fasting
8:24 - Common fasting mistakes that harm your body
9:35 - How to prepare before your fast
10:31 - The right way to refeed afterward
11:14 - Listening to your body’s signals and responses
Resources:
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• My Daily Supplements: SuppGrade Labs (15% Off)
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• Dave Asprey’s BEYOND Conference: https://beyondconference.com
• Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated
• Upgrade Collective: https://www.ourupgradecollective.com
• Upgrade Labs: https://upgradelabs.com
• 40 Years of Zen: https://40yearsofzen.com
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Transcript
Click on a timestamp to play from that location
| 0:00.0 | Poor recovery speeds up aging. |
| 0:02.0 | When you don't recover from stress properly, your cells get weaker and accumulate damage. |
| 0:07.0 | HeartMath changes that. |
| 0:09.0 | The Interbalance Coherence Plus trains your body to recover at the source, your nervous system. |
| 0:15.0 | The setup is pretty simple. |
| 0:16.0 | You connect a sensor to your ear that pairs to the HeartMath app, |
| 0:20.0 | which guides you through an |
| 0:21.7 | HRV exercise. In five minutes a day, your body shifts out of stress mode and into coherence, |
| 0:28.6 | the state where recovery, focus, and peak performance happen. Most devices only track recovery. |
| 0:34.7 | HeartMath trains it. It works by targeting heart rate variability or |
| 0:38.9 | HRV, your body's most reliable marker of resilience. Higher HRV means faster recovery, |
| 0:45.9 | deeper sleep, and stronger performance. Decades of science prove that heart math works. Over 400 |
| 0:52.0 | studies show measurable results in as little as six weeks. |
| 0:56.0 | That means less anxiety, better sleep, more energy, and sharper focus. |
| 1:00.3 | That's why elite athletes, hospitals, and the U.S. military all use the Interbalance Coherence |
| 1:05.5 | Plus. |
| 1:06.4 | This is one of the things I think everyone should be doing. |
| 1:09.4 | Don't just track recovery. |
| 1:10.8 | Train it. |
| 1:11.8 | To get 15% off, go to Heartmath.com slash Dave. |
| 1:18.5 | My lab tests think I'm in my 30s. |
| 1:20.6 | The calendar thinks I'm 50, but I got haves. |
... |
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