The 10-Second At-Home Walk Test for Longevity (Easy Biohack) : 1317
The Human Upgrade: Biohacking for Longevity & Performance
Dave Asprey
4.6 • 7.3K Ratings
🗓️ 21 August 2025
⏱️ 71 minutes
🧾️ Download transcript
Summary
Walking speed predicts your risk of death better than cholesterol—and this episode reveals why. You’ll learn how to test your biological age at home in just 10 seconds, and how to use that information to upgrade your human performance, extend your longevity, and tailor your biohacking strategy for maximum results. Discover the overlooked role of pelvic floor strength, glute activation, and neuromuscular training in brain optimization, metabolism, and injury prevention.
Watch this episode on YouTube for the full video experience:
https://www.youtube.com/@DaveAspreyBPR
Host Dave Asprey speaks with Dr. Vonda Wright, a double board-certified orthopedic surgeon, hormone optimization expert, and elite sports medicine pioneer who’s worked with Olympic athletes, military special forces, and high-performing women through every phase of life. With decades of experience in functional medicine, movement science, and hormone therapy, Dr. Wright shares the essential strategies to prevent frailty, rebuild strength, and thrive through perimenopause and beyond.
You’ll learn:
• How walking speed reveals aging and longevity better than traditional blood tests
• The biomechanics behind muscle “shutdown” and how to turn muscles back on
• The truth about C-sections, pelvic floor rehab, and functional motion assessments
• Which supplements, nootropics, and hormone therapies restore metabolism and vitality
• Why perimenopause is a turning point for brain, bone, and cardiovascular health
• Testing tools and training methods to upgrade strength, prevent falls, and age powerfully
Whether you want to feel stronger, think sharper, or stay youthful into your 90s, this is your roadmap for smarter not harder biohacking with real-world impact.
Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting-edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.
Episodes are released every Tuesday, Thursday, and Friday (audio-only) where Dave asks the questions no one else dares, and brings you real tools to become more resilient, aware, and high performing.
Keywords: 10-second walk test longevity, pelvic floor dysfunction and aging, glute activation for brain health, perimenopause hormone replacement therapy, VO2 max biohacking, estrogen for bone density, neuromuscular reactivation exercises, functional movement assessment AI, post-C-section core recovery, velocity training for longevity, strength vs muscle mass aging, menopause testosterone therapy, mitochondrial health for women, sleep optimization progesterone, cold therapy for muscle recovery, fascia training for anti-aging, diastasis recti long-term effects, smart exercise hacks for aging, hormone optimization for libido and brain, smarter not harder fitness protocols
Thank you to our sponsors!
- Our Place | Head to https://fromourplace.com/ and use the code DAVE for 10% off your order.
- BodyHealth | Go to https://bodyhealth.com/ and use code DAVE20 for 20% off your first order of PerfectAmino.
Resources:
• Vonda's Website: https://www.drvondawright.com/
• Vonda's Instagram: https://www.instagram.com/drvondawright/?hl=en
• Danger Coffee: https://dangercoffee.com/DAVE15
• 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
Timestamps:
0:00 — Trailer
1:23 — Intro
2:55 — Muscle Atrophy and Reactivation
6:10 — Pelvic Floor Health and Rehab
8:47 — Joint Mobility and Movement
10:02 — Science of Muscle Function
18:23 — Perimenopause and Menolescence
27:58 — Four Essential Female Hormones
42:50 — VO2 Max and Longevity
49:24 — Velocity Training and Bone Health
62:30 — Turning Menopause into Power
65:58 — Closing Thoughts and Book Rec
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Transcript
Click on a timestamp to play from that location
| 0:00.0 | Exactly, 70% of Alzheimer's is in women. Most osteoporosis is in women. The number one killer of women is cardiovascular disease from microvascular disease, which we can prevent with estrogen. |
| 0:11.3 | Pharmaceutical industry will make less if women are healthier. Dr. Vonda Wright is a double board certified orthopedic surgeon and internationally recognized authority on active aging and mobility |
| 0:21.6 | dedicated to helping people not just add years to their life, but life to their years. |
| 0:26.6 | She's redefining what it means to stay strong at every age. |
| 0:30.6 | I have clinics full of people who have never heard of perimenopause. |
| 0:33.6 | Are we going to wait until 40% of women have fractures because we let their |
| 0:40.3 | bones disappear at a rate of 20% or are we going to tell the 40-year-olds? Let's find out what |
| 0:47.1 | you built when you were young. Let's optimize your hormones and never let you lose your bone |
| 0:52.6 | in the first place. |
| 0:57.9 | What are the top four hormones that women should track? |
| 1:02.3 | You're listening to The Human Upgrade with Dave Asprey. |
| 1:06.5 | Hey guys, quick reminder. |
| 1:09.9 | If you're listening to this on your favorite audio podcast app, |
| 1:28.1 | and you haven't been over to my YouTube channel, check it out. Just search for the human upgrade or find me under Dave Asprey BPR. I post full video versions of every episode and a bunch of other cool content outside the pod. It's a great way to go deeper into the content and connect with other biohackers like you. So leave a comment for me, yeah, I'm actually going to read them and poke around while you're there. There is a lot of stuff specifically for you. |
| 1:32.7 | It really helps and it means a lot to me. Is it true that how fast you walk predicts your death |
| 1:38.2 | better than cholesterol? You know, studies show, especially as it pertains to preparation for surgery |
| 1:44.1 | and outcomes, that |
| 1:45.5 | your functional mobility and how fast the muscles below your belly button propel you |
| 1:52.3 | actually can predict outcomes, not only for aging, but for surgery outcomes. |
| 1:57.9 | Don't a lot of women, though, have a problem if you delivered by C-section? Isn't that muscle |
| 2:02.8 | kind of cut? Well, you know, C-sections actually cut through six to eight layers. I'm not an |
| 2:09.1 | obigini, but this fan and steel incision across the inferior portion of our abdomen goes through |
... |
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