{"id":94410,"date":"2023-03-07T07:08:00","date_gmt":"2023-03-07T11:08:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=94410"},"modified":"2023-03-07T13:54:08","modified_gmt":"2023-03-07T17:54:08","slug":"super-human-book","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/super-human-book\/","title":{"rendered":"Super Human: Book Overview &#038; Key Takeaways (Dave Asprey)"},"content":{"rendered":"\n<p>How can you naturally reduce <a href=\"https:\/\/www.shortform.com\/blog\/inflammation-in-your-body\/\">inflammation in your body<\/a>? What&#8217;s the best way to <a href=\"https:\/\/www.shortform.com\/blog\/how-to-balance-gut-bacteria\/\">rebalance your gut bacteria<\/a>? Is it possible to reverse hormonal imbalances?<\/p>\n\n\n\n<p>In the <em>Super Human<\/em> book, Dave Asprey draws on advancements in anti-aging science to explore ways to slow down and reverse the aging process, optimize your mental and physical health, and extend your lifespan.&nbsp;He shares practical advice on how to keep your body young.<\/p>\n\n\n\n<p>Continue reading for an overview of <em>Super Human<\/em> by Dave Asprey.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-super-human-by-dave-asprey\"><em>Super Human<\/em> by Dave Asprey<\/h2>\n\n\n\n<p>Most people believe that mental and physical deterioration go hand in hand with aging. They assume that, with every year that passes, they\u2019ll look and feel older, suffer more aches and pains, and become more susceptible to debilitating diseases that nudge them closer to death.&nbsp;In the <em>Super Human<\/em> book,  Dave Asprey argues that you can grow older in years and extend your lifespan <em>without<\/em> suffering these ill effects.<\/p>\n\n\n\n<p>(Shortform note: In the same vein, biologist and geneticist David Sinclair (<a href=\"https:\/\/www.shortform.com\/app\/book\/lifespan\/1-page-summary\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Lifespan<\/em><\/a>) argues that aging is a <em>disease<\/em> that we should attempt to overcome and that age-related deterioration doesn\u2019t have to be an inevitable consequence of growing old. He predicts that anti-aging medicines and technologies will eventually increase our lifespan and years of health until we no longer have a maximum lifespan\u2014meaning that we\u2019ll stay young and healthy forever.)<\/p>\n\n\n\n<p>Asprey argues that age-related deterioration doesn\u2019t result from getting older in years, but from getting older <em>biologically<\/em>. According to him, your biological age doesn\u2019t mirror your chronological age. Rather, it mirrors the health of your cells: <strong>The healthier your cells, the more efficiently your body can protect your overall health. <\/strong>This <em>decreases<\/em> your biological age, makes you feel more youthful, and prolongs your lifespan. On the other hand, unhealthy cells prevent your body from maintaining your health. This <em>increases<\/em> your biological age, makes you feel older, and reduces your lifespan.<\/p>\n\n\n\n<p>This guide explores Asprey\u2019s thoughts on cellular health and <a href=\"https:\/\/www.shortform.com\/blog\/biological-aging\/\">biological aging<\/a> in two parts:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>In <strong>Part 1<\/strong>, we\u2019ll explore the role your cells\u2019 mitochondria play in managing cellular health and how their effectiveness impacts your overall health and biological age.<\/li><li>In <strong>Part 2,<\/strong> we\u2019ll outline the factors that cause mitochondrial inefficiency and present Asprey\u2019s solutions for overcoming them, optimizing cellular health, and decelerating biological aging.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Part 1: Inefficient Mitochondria Accelerate Biological Aging<\/h3>\n\n\n\n<p>Asprey argues that <a href=\"https:\/\/www.shortform.com\/blog\/mitochondrial-efficiency\/\">mitochondrial efficiency<\/a> plays a key role in biological aging.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Principle #1: Mitochondria Manage Cellular Health<\/h4>\n\n\n\n<p>According to Asprey, mitochondria\u2014tiny organelles that live within your cells\u2014manage cellular health and functionality through a number of processes. Asprey argues that, the more efficiently your mitochondria manage these processes, the better your cells are at maintaining your mental and physical health.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Principle #2: Inefficient Mitochondria Damage Your Cells<\/h4>\n\n\n\n<p>According to Asprey, when extracting energy from your body\u2019s metabolic processes, mitochondria create two by-products: free radicals and antioxidants.<\/p>\n\n\n\n<p>When your mitochondria function efficiently, they create sufficient antioxidants to counteract the damaging effects of free radicals. <em>Inefficient <\/em>mitochondria are unable to produce enough antioxidants to defend your cells against free radicals\u2014resulting in cellular damage.<\/p>\n\n\n\n<p>Asprey explains that, when excess free radicals damage your cells, they inhibit a key mitochondrial process\u2014removing dysfunctional cells from your body. These dysfunctional cells linger in your system, secreting inflammatory proteins that accumulate in your body and cause chronic inflammation. According to Asprey, chronic inflammation makes you more susceptible to diseases.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Principle #3: Mitochondrial Efficiency Determines Your Biological Age<\/h4>\n\n\n\n<p>Asprey argues that the key to living a long and youthful life is to ensure that mitochondria work efficiently enough to optimize cellular health. This is because efficient mitochondria <em>decelerate<\/em> biological aging. On the other hand, inefficient mitochondria <em>accelerate<\/em> biological aging.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Part 2: Improve Mitochondrial Efficiency and Decelerate Biological Aging<\/h3>\n\n\n\n<p><em>Inefficient<\/em> mitochondria initiate a cycle that accelerates biological aging. According to Asprey, there are six factors that contribute to this damaging cycle, which we&#8217;ll discuss next. Fortunately, according to Asprey, it\u2019s possible to overcome each of these factors and replace a damaging cycle with a more rejuvenating one.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Factor 1: Inflammatory Foods<\/h4>\n\n\n\n<p>Asprey explains that the food you eat directly impacts the amount of inflammation in your body. According to Asprey, foods that cause inflammation include wheat, grains, gluten, sugar, charred meat, fried foods, and crops sprayed with herbicides that contain glyphosate. Asprey suggests that, in addition to eliminating inflammatory foods, you can reduce inflammation in your body by implementing four dietary changes, which we&#8217;ll discuss next.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Dietary Change #1: Consume Antioxidant-Rich Foods<\/h5>\n\n\n\n<p>Consuming antioxidant-rich foods will support your mitochondria in reducing the number of free radicals and damaged cells in your body. According to Asprey, good sources of antioxidants include coffee, tea, berries, herbs, spices, and dark chocolate. Additionally, he suggests that you can eliminate excess free radicals from your body by taking antioxidant supplements.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Dietary Change #2: Replace Trans Fats With Omega-3 Fats<\/h5>\n\n\n\n<p>Fats are essential for cellular health because they help form the protective lining of your cells. However, trans fats don\u2019t provide the necessary nutrients to form healthy cell linings. According to Asprey, omega-3 fats (found in foods such as olive oil, walnuts, and cold-water fish) are anti-inflammatory and provide the necessary nutrients to form healthy cell linings.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Dietary Change #3: Balance Your Protein Intake<\/h5>\n\n\n\n<p>Asprey explains that protein is essential for cellular health because it helps repair tissues and maintain muscle mass. However, consuming <em>excess<\/em> protein creates a surplus of cellular waste that clogs up your cells, overloads your mitochondria, and causes further cellular damage.<\/p>\n\n\n\n<p>Asprey recommends eating 0.5 grams of protein a day for every pound you weigh (reduce this figure down to 0.35 grams if you\u2019re overweight). According to him, good sources of protein include wild fish, hemp, and products derived from grass-fed animals. He also suggests that you supplement your daily protein intake with 20 grams of collagen powder.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Dietary Change #4: Metabolize Glucose and Ketones<\/h5>\n\n\n\n<p>Asprey explains that the energy mitochondria extract from your body\u2019s metabolic processes takes one of two forms\u2014glucose or ketones\u2014depending on how much sugar there is in your bloodstream for your body to metabolize. According to Asprey, mitochondria work more efficiently when they\u2019re able to switch between extracting glucose and ketones to power your cells.<\/p>\n\n\n\n<p>Asprey recommends two dietary approaches that will adjust your blood sugar levels to produce both glucose and ketones:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Restrict <em>what<\/em> you eat<\/strong> by following a ketogenic diet for five or six days a week. Then, for one or two days a week, add 150 grams of low-sugar carbohydrates, which will release sugar into your bloodstream and help your body produce glucose.<\/li><li><strong>Restrict <em>when<\/em> you eat<\/strong> by practicing intermittent fasting. This involves limiting your food intake to one six-to-eight-hour period each day.<\/li><\/ul>\n\n\n\n<p>(Shortform note: While Johns Hopkins Medicine supports the finding that intermittent fasting can help control blood sugar levels, they advise that <a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work\" target=\"_blank\" rel=\"noreferrer noopener\">the following people shouldn\u2019t attempt it<\/a>: anyone under the age of 18, people who are pregnant or breastfeeding, and those who suffer from metabolic or eating disorders. If you do intend to practice intermittent fasting, they recommend that you stay hydrated\u2014by drinking water or other zero-calorie drinks (such as black tea or coffee) during your fasting periods.)<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Factor 2: Imbalanced Gut Bacteria<\/h4>\n\n\n\n<p>When your gut bacteria are out of balance, your gut lining breaks down, fails to absorb nutrients, and leaks toxins into your bloodstream. Asprey suggests two methods for rebalancing gut bacteria:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Add more fiber to your diet. He suggests that you can maximize your production of <a href=\"https:\/\/www.shortform.com\/blog\/healthy-gut-bacteria\/\">healthy gut bacteria<\/a> by eating lots of fibrous vegetables and consuming 10 to 30 grams of powdered fiber each day.<\/li><li>Reduce your exposure to antibacterial products and replace antibiotics with ozone therapy\u2014a treatment that administers ozone gas directly into your body to aid self-healing.<\/li><\/ul>\n\n\n\n<p>(Shortform note: While some doctors agree that <a href=\"https:\/\/www.piedmont.org\/living-better\/signs-of-poor-gut-health\" target=\"_blank\" rel=\"noreferrer noopener\">reducing exposure to antibacterial products and antibiotics promotes healthy gut bacteria<\/a>, they express concerns. The Food and Drug Administration (FDA) has yet to authorize or regulate it. However, it has <a href=\"https:\/\/www.accessdata.fda.gov\/scripts\/cdrh\/cfdocs\/cfcfr\/CFRSearch.cfm?fr=801.415\" target=\"_blank\" rel=\"noreferrer noopener\">issued a warning<\/a> against using ozone therapy.)<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Factor 3: Excess Metals in Your Body<\/h4>\n\n\n\n<p>Asprey explains that the energy-extraction process mitochondria use to power your cells is an electrical process. Since metals have high electrical conductivity properties, having too many of them in your body interferes with this energy-extraction process and often results in mitochondrial dysfunction and mitochondrial death.<\/p>\n\n\n\n<p>According to Asprey, you\u2019re more likely to have excess metals in your body if you eat food derived from crops planted in thallium-rich soil, consume high quantities of oceanic fish, have dental fillings, or spend a substantial amount of time under fluorescent lighting.<\/p>\n\n\n\n<p>In addition to avoiding exposure to excess metals, Asprey suggests that you can detox your body of existing metals by consuming binding agents such as glutathione or activated charcoal. But, he recommends that you seek medical advice before consuming them.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Factor 4: Sleep Deprivation<\/h4>\n\n\n\n<p>According to Asprey, sleep deprivation results from missing out on <em>good-quality sleep<\/em> that maximizes your time in deep sleep (otherwise known as \u201cdelta sleep\u201d). Asprey suggests that you can improve the quality of your sleep by making two lifestyle changes:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Adapt your lighting<\/strong>. Asprey explains that you\u2019re more likely to suffer from sleep deprivation if you\u2019re regularly exposed to blue light from LED bulbs and screens. Asprey suggests replacing the lighting in your environment with red bulbs, turning off all screens and dimming your lights two hours before you plan to sleep, and wearing glasses that filter out blue light. He also recommends that you spend ten to twenty minutes in the sun each morning.<\/li><li><strong>Track your sleeping patterns<\/strong>. Asprey recommends using a sleep tracker that also gathers data from your daytime activities. This type of tracker will reveal how your daytime activities impact the quality of your sleep.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Factor 5: Hormonal Imbalances<\/h4>\n\n\n\n<p>Asprey argues that hormones play a key part in how well mitochondria function because they help maintain your <em>overall<\/em> health (thereby reducing the damaged and dysfunctional cells mitochondria must deal with). Asprey suggests four methods that can help you prevent or reverse hormonal imbalances:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Practice high-intensity exercises a few times a week.<\/li><li>Replace chemical-laden products with natural ones.<\/li><li>Check the effects of any prescription medications.<\/li><li>Find replacements for hormonal birth control.<\/li><\/ul>\n\n\n\n<p>If changing your lifestyle doesn\u2019t help to <a href=\"https:\/\/www.shortform.com\/blog\/how-to-balance-your-hormones-naturally\/\">rebalance your hormones<\/a>, Asprey recommends undertaking bioidentical hormone replacement therapy (BHRT).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Factor 6: Stem Cell Deficiencies<\/h4>\n\n\n\n<p>Mitochondria rely on stem cells to initiate the creation of all healthy replacement cells. As you age, your stem cell reserves dwindle. This causes tissues throughout your body to lose more cells than they can replace. According to Asprey, this tissue loss is a prime cause of age-related deterioration.<\/p>\n\n\n\n<p>Asprey suggests that you can increase your stem cell count and prevent tissue damage by undertaking <a href=\"https:\/\/www.shortform.com\/blog\/dave-asprey-stem-cell\/\">stem cell treatments<\/a>. Asprey also recommends freezing healthy stem cells when you\u2019re young so that you can benefit from them when you\u2019re older.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How can you naturally reduce inflammation in your body? What&#8217;s the best way to rebalance your gut bacteria? Is it possible to reverse hormonal imbalances? In the Super Human book, Dave Asprey draws on advancements in anti-aging science to explore ways to slow down and reverse the aging process, optimize your mental and physical health, and extend your lifespan.&nbsp;He shares practical advice on how to keep your body young. Continue reading for an overview of Super Human by Dave Asprey.<\/p>\n","protected":false},"author":9,"featured_media":72252,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[40,16,160],"tags":[925],"class_list":["post-94410","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-books","category-health","category-science","tag-super-human","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Super Human: Book Overview &amp; Key Takeaways (Dave Asprey) - Shortform Books<\/title>\n<meta name=\"description\" content=\"In Super Human, Dave Asprey explores ways to slow down and reverse the aging process. Learn his practical advice in our overview of the book.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/super-human-book\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Super Human: Book Overview &amp; Key Takeaways (Dave Asprey)\" \/>\n<meta property=\"og:description\" content=\"In Super Human, Dave Asprey explores ways to slow down and reverse the aging process. Learn his practical advice in our overview of the book.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/super-human-book\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-07T11:08:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-07T17:54:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/wordpress.shortform.com\/blog\/wp-content\/uploads\/2022\/07\/man-reading-book-on-bench-outside.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Elizabeth Whitworth\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Elizabeth Whitworth\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/super-human-book\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/super-human-book\/\"},\"author\":{\"name\":\"Elizabeth Whitworth\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/d2928cf6c11a69ced1491d6a5b74fb13\"},\"headline\":\"Super Human: Book Overview &#038; Key Takeaways (Dave Asprey)\",\"datePublished\":\"2023-03-07T11:08:00+00:00\",\"dateModified\":\"2023-03-07T17:54:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/super-human-book\/\"},\"wordCount\":1816,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/super-human-book\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2022\/07\/man-reading-book-on-bench-outside.jpg\",\"keywords\":[\"Super Human\"],\"articleSection\":[\"Books\",\"Health\",\"Science\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.shortform.com\/blog\/super-human-book\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.shortform.com\/blog\/super-human-book\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/super-human-book\/\",\"name\":\"Super Human: Book Overview & Key Takeaways (Dave Asprey) - Shortform Books\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/super-human-book\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/super-human-book\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2022\/07\/man-reading-book-on-bench-outside.jpg\",\"datePublished\":\"2023-03-07T11:08:00+00:00\",\"dateModified\":\"2023-03-07T17:54:08+00:00\",\"description\":\"In Super Human, Dave Asprey explores ways to slow down and reverse the aging process. 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