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You're losing hair on your head and collagen in your skin right now, even though you probably can't see it yet. And that process speeds up as you age and it doesn't reverse on its own. But you can intervene at the cellular level. Studies show that specific wavelengths of red and near infrared light will stimulate your hair follicles and that does support collagen production. Irestore has been making red light therapy devices that actually work for over two decades. And with their summer savings event, it's the perfect time to upgrade your hair in skincare. The Irestore Elite is their most advanced laser hair growth system, using 300 lasers and 200 LEDs, which helps you regrow thicker, healthier hair in about three months. And it is really easy to use. You can wear it while you're working, while you're reading or unwinding at night. And The Illumina Face Mask360 medical grade LEDs can turn red, infrared or even blue light at the same time to target all of your different skin concerns. Just 10 minutes a few times a week gives you brighter, smoother and healthier looking skin. I've been using the Eye Restore Elite and the Illumina Face mask while I work at home, but not on video. And they fit into my normal routine with no extra time cost. I really like it because I don't lose any time when I use it. Irestore is so confident you'll love their products that they give you a 12 month money back guarantee. That's because it actually works. You will see more hair. Irestore is kicking off their summer savings event with some huge discounts on their red light therapy devices. You can save on customer favorites like the Irestore Elite helmet and the Illumina face mask. Just head to irestore.com, use code Dave to take advantage of the save sale. That's daveirestore.com Please support the show and tell them we sent you. Give your hair and skin the upgrade they deserve so you can feel confident and refreshed. Want to know which foods and supplements work best for your body? VIOME takes the guesswork out of it. Their full body intelligence test reads your rna, not your DNA, so you see what's happening in your body right now. While standard labs measure around 100 markers, Viome's AI analyzes over 10,000 active pathways across across your gut, oral and cellular health. Then it translates that into personalized food and supplement recommendations built for your unique biology. They'll tell you what foods to eat and which ones to avoid. They even create custom supplements and oral care products based on your results. So what you're getting is what will work for your body, not someone else's. Your results update as your lifestyle changes, so your plan evolves with you. Check it out@vyome.com and use code 10. Dave for 10% off. It's time to stop guessing and start knowing your body. You don't need to be a millionaire to biohack your body. You just need $200. I'm Dave Asprey, and I literally invented the term biohacking, and my name is in the dictionary. I spent more than $2 million over the last two decades testing every protocol on the planet. But the most expensive hacks are are not always the best ones. The hacks that created the most measurable changes in my life are cheap and simple, and anybody can do them. In fact, I still use these hacks every single day. In this video, I'm going to walk you through some of my biohacking stack. I'll show you exactly what to buy, what your body desperately needs, and how to get all of it for under 200 bucks. When people start biohacking, they usually look for a pill or a supplement right away. And sometimes that's a really good idea, because some of the things that are most affordable are most foundational. And it's natural to want something you can just swallow to immediately change how you perform and how you feel. But the biggest and most dramatic changes in your biology might not come from something you eat. They come from your external environment. And specifically, these biohacks come from the place you spend more time in than anywhere else on Earth. Your bedroom. Most people never stop to think about the sheer amount of time that they spend asleep. Spend about a third of your entire life completely unconscious in one specific room. And during that time is when your body is supposed to be doing its deepest repair work. It's supposed to be clearing out dead cells, rebuilding muscles, and washing toxins out of your brain. But if your environment is sending the wrong signals to your biology, then the repair work never actually happens. And that damage from a bad sleep environment can build up over time, over the years, over the decades, and it's what makes you weak and tired and anxious and old. You don't want to do that. And I figured this out years ago when I started rigorously tracking my own sleep data. Turns out I was doing some of the right things during the day. I thought I was eating the right foods and taking the right supplements and working out perfectly. But I was still waking up stressed and just completely exhausted. Tons of brain fog, and everything felt so off. So I decided to change something. I didn't change my diet or my supplements right then. I changed the light in my environment before enduring sleep. And the difference was really massive. I went from sleeping about seven or eight hours a night and getting five minutes of deep sleep to going to bed easily in under three minutes and getting 90 minutes of deep sleep and 90 minutes of REM sleep in six and a half hours. In other words, I went from the worst sleeper to the best sleeper. And it made me feel like a completely different human being. In fact, if you spend huge amounts of money on all kinds of supplements and therapies, but you don't have good sleep, you're just throwing money away. And you can't just snap your fingers and change your entire environment overnight. But there is a very specific and incredibly cheap place to start. And it starts with understanding how your body processes light. And for millions of years of evolution, actually billions of years of bacterial evolution, the only bright light that life ever experienced after the sun went down was moonlight or fire. And maybe the stars twinkled a little bit, but that was about it. Your biology was never designed to see anything brighter than a campfire after dark. So when you walk into your bathroom at 10pm and flip on a bright white overhead light, you're sending a massive, confusing signal straight into your mitochondria and then into your brain. Your body literally thinks the sun just came up. It thinks it's the middle of the day, and it starts doing exactly what it's supposed to do. It keeps you alert. Your cortisol levels go up, your stress hormones switch on, and your nervous system gets ready for the morning. Your body simply will not shut down, because as far as it knows, you still have a whole day of survival to get through. That's why you need to swap out the bulbs in the rooms you use. After sunset, you can buy cheap red LED light bulbs for about $8. Red Light operates on a completely different wavelength than white or blue light or any other color of light. When your eyes see dim red bulbs at night, well, your brain thinks the sun is set and it's actually dark, because our mitochondria don't process red light, but they actually use blue and white light to communicate with each other. What you want to do is give your body permission to shut things down. And red light will do it, and darkness will do it. Your cortisol drops, your nervous system stops stressing, and your Body naturally starts winding down so you can fall asleep. Now fixing those bulbs. Just experiencing darkness handles the time before you get into bed. But what gets into your bedroom while you're actually asleep is a completely different problem. Even just a little bit of ambient street lighting hitting your eyelids and your skin is enough to trigger your body into thinking it needs to wake up. So right around the time you finally enter that deep sleep and your cells are working their hardest to fix the damage from the day that little sliver of light from the street lamp outside hits you. And it's the biological equivalent of someone slamming the big emergency button at a factory and shutting down the entire assembly line. The repair work just stops. And this is where blackout curtains come in. Because you can get them for under $30. This will completely eliminate that ambient light interference. So between red bulbs and the blackout curtains, you're at 45 or 50 bucks. And now you've already eliminated the two biggest external factors that ruin your sleep. But there's one more thing that had a really big impact on me. Outside of everything you just heard, it's something I literally don't leave my house without. I don't look at a screen after dark without them. Junk light blocking glasses. Your doctor said your labs look normal. Okay, then why don't you feel like yourself? Why are you exhausted all the time? Why has your body stopped responding to the things that used to work? That's why Gatlin exists. Gatlin is a physician led optimization program for people who know something is off even when the conventional system says everything looks fine. It's also for people who want more energy, better recovery, better sleep and long term performance. Because the current system often waits for disease, Most people get 10 minutes with a doctor, a basic blood panel and a vague everything looks normal even when they still feel off. Gatlin does things differently. You speak with a licensed medical provider and you get comprehensive labs. And depending on your needs, your plan may include hormone support, thyroid support, peptide therapy, and longevity focused care personalized around your actual biology. Not one size fits all medicine. Feeling off shouldn't be dismissed just because it's common. Start your journey today@gatlin.com Dave and use code Dave. That's G-A-T-L-A-N.com Dave. Code Dave. You're losing hair on your head and collagen in your skin right now, even though you probably can't see it yet. And that process speeds up as you age and it doesn't reverse on its own. But you can intervene at the cellular level studies show that specific wavelengths of red and near infrared light will stimulate your hair follicles and that does support collagen production. Irestore has been making red light therapy devices that actually work for over two decades. And with their summer savings event, it's the perfect time to upgrade your hair in skincare. The Irestore Elite is their most advanced laser hair growth system, using 300 lasers and 200 LEDs, which helps you regrow thicker, healthier hair in about three months. And it is really easy to use. You can wear it while you're working, while you're reading or unwinding at night. And the illumina face mask. 360 medical grade LEDs can turn red, infrared or even blue light at the same time to target all of your different skin concerns. Just 10 minutes a few times a week gives you brighter, smoother and healthier looking skin. I've been using the Irestore Elite and the Illumina face mask while I work at home, but not on video. And they fit into my normal routine with no extra time cost. I really like it because I don't lose lose any time when I use it. Irestore is so confident you'll love their products that they give you a 12 month money back guarantee. That's because it actually works. You will see more hair. Irestore is kicking off their summer savings event with some huge discounts on their red light therapy devices. You can save on customer favorites like the Irestore Elite helmet and the Illumina face mask. Just head to irestore.com, use code Dave to take advantage of the sale. That's Dave@irestore.com Please support the show and tell them we sent you. Give your hair and skin the upgrade they deserve so you can feel confident and refreshed. Now, there's lots of red glasses that are out there, but the glasses I'm wearing block specific frequencies of light. They're layered filters, by the way. So are the ones I was wearing before. So blocking blue actually doesn't work very well. Blocking all of the right narrow spectrums of light at the same time is what changes your biology. I invented these. They're called truedark. You know that feeling when you wake up in the middle of the night and you just grab your phone to quickly check the time and then you lie there for an hour and staring at the ceiling, can't fall back asleep? Maybe it wasn't because of the text message you got. Maybe it's because of the bright White blue light from your screen that literally told your brain it's morning. So you don't have to be scrolling on social media for an hour before bed to ruin your sleep. Even looking at your phone for a few seconds changes the melanopsin sensors in your eyes, which talk to the SCN in your brain, which tells your body, hey, it's daytime. That's why just checking the clock on your bright phone screen right before you close your eyes can push back your deep sleep cycle by an hour. That means all the progress you made with the red bulbs and the curtains gets wiped out in about two seconds. I use the truedark glasses that I invented because they're the absolute best on the market. In fact, they're the only ones that block these specific frequencies of junk light. These don't block just blue, they block all of the different wavelengths that my research shows talk to your mitochondria to affect your sleep. You can find entry level blue light blocking glasses for about 20 bucks. They just don't work as well because blocking blue during the day is too much and blocking blue at night isn't enough. You gotta block everything. And when you combine these three things, the bulbs, the curtains and the glasses, you have to buy them once and they work for you every single night. You never have to worry about stepping into biological death trap when you're just trying to get some rest. Once your sleep is finally working the way it should, the next thing that matters is what you do the moment you wake up. So then you fix your external environment and your sleep is dialed in. But the next step is looking at what you're actually putting into your body during the day to keep your energy up. Over the last 30 years, I have tested just about every supplement there is on the market. And I formulated some of the top selling ones. And I can tell you right now, the vast majority of them don't do what they say they do for your biology. But there's a very specific and incredibly cheap stack of supplements that has a massive and immediate impact. And they're so effective that I start my day with them every day. And the first one I take every single morning is creatine. But not the way I took it back when I was trying to lose weight in the gym. Because people usually think about bodybuilders with creatine. We think about these huge guys in the gym trying to pack on muscle mass. It's not about that. Creatine, yeah, helps your muscles, but, but I don't take it in the morning for My muscles, I take it, for my brain. And to understand why, you have to understand how your cells actually create energy. Every single cell in your body is powered by mitochondria. By now, every health influencer has been talking about that. I wrote a New York Times best selling science book about why your brain needs mitochondria. I've gotten really deep on this, and thinking about mitochondria, like little batteries or power plants, is useful. They do a lot more than that. But we do know that if your cells use up all the energy your mitochondria can't keep making it. You're going to have less energy. And your body spends a lot of time and effort to make more energy. What creatine does is simple and really powerful. It acts like a rapid charging station to charge up your batteries. When you take creatine, it allows your cells to make more ATP, more of the fuel of life, more than it would even if you ate the healthiest, cleanest diet on the planet. It's a way to get a boost. It's not a temporary energy spike. It's not caffeine. It's not a cognitive enhancer. Even though it does enhance your cognition, it is an energy enhancer, and it's real energy, the energy of life. You're making your cells physically better at producing natural energy and recycling it better. And here's why. It completely changes the game for your daily performance. Your brain makes up only about 2% of your total body weight, but it burns up to 20% of your total energy single day. And the only other thing that comes close is your heart. So your brain is burning through those little mitochondrial electrons at a rate that nothing else in your body is going to touch. And unlike a lot of other supplements, creatine can cross the blood brain barrier. So the mitochondria in your brain can actually use it, which means it goes straight into your brain and helps your neurons regenerate the energy they so need directly. And when your brain's energy reserves fill up, you can think clearly all day long. When those reserves are empty, you have brain fog, brutal afternoon fatigue, just total inability to concentrate, or just emotional reactivity. It takes energy to not be emotionally reactive. So even on days, if you sleep perfectly fine the night before, even if you never went to the gym, which you should, by the way, creatine's still one of the most powerful things you can take just for your brain. And I'm not the only one saying this. There are a thousand published studies going back more than 40 years proving this, it's one of the most tested and safest supplements we found. I started using creatine as a brain upgrading supplements years before it became commonplace, because one of my mentors who wrote the first book on smart drugs many years ago in Silicon Valley taught me about it. It was never for the gym. It was always for the brain. Take one scoop in the morning, you have noticeably better quality of life for the rest of the day. But if you take two scoops in the morning, it's even better because that's when it really gets into your brain. You can also improve your cognitive performance even more by putting your creatine directly in high quality coffee, like my Danger coffee. If you do that, it raises the plasma level of creatine so much that it goes into your brain better. You could also add an amino acid that's very cheap called L theanine, which costs about 15 bucks. That's for a month supply. And you take 1 or 200 milligrams of L theanine when you drink your danger coffee and something amazing happens. You get more incredible sharp energy from caffeine and it's in a smooth and calm form that's better for focus, it's less jittery. But even with the creatine charging, your batteries got you clean coffee and L Theanine, there's still one major problem with your morning routine. You're probably still burning glucose for fuel all morning long. And it's all you can burn. Because when you eat a high carb breakfast, you get a fast spike in energy followed by a massive drop. Here's looking at you, oatmeal. And by late morning you're just dragging yourself through your work and craving more sugar just to survive. That's where MCT Oil changes everything. Now, you might have heard of MCT Oil because when I was running a company called Bulletproof, I made MCT oil into a billion dollar industry category. Before that, no one had heard of it. I don't run Bulletproof anymore. I have nothing to do with the company. But MCT Oil is still a good thing. Your body converts it into something called ketones incredibly fast. And ketones are an awesome fuel for your brain. You've heard of the keto diet? Probably. And problem is you gotta go three or four days without eating any carbs and not that much protein to get ketones. Or you could put MCT oil on whatever you're eating. MCT oil won't spike your blood sugar, it can't be stored as fat, and it doesn't Give you a crash the way glucose does. Your brain just runs on a steady, clean stream of energy all day long. Even if your blood sugar goes up and down, your ketones are there as a backup fuel. So put one or maybe up to two tablespoons of mct oil in your coffee and blend it in. Don't let it float on top. And I do that just about every morning. And the difference in how full I am and how much energy I have in my brain is very noticeable. So at this point, you sort out your external sleep environment. You know what to put in your body during the day to keep your brain energy high. And before the video ends, I want to take you one level to deeper. I'll show you the final piece of the foundational stack. And it's got everything to do with how your body ages at the cellular level. Because inside every cell in your body, there's an automatic cleanup system that you can turn on. In biology, we call it autophagy. It literally means self eating, which sounds pretty terrible, but what it does for you is incredible. Think of autophagy like a microscopic recycling plant that lives inside your cells. When that plant's running, your cells go on a massive search and destroy mission. They scan through your entire body and find all the weak cells, the worn out energy batteries, all the cellular junk that's just sitting there, taking up space like a zombie. And they break all that junk down into raw materials, and then they reuse those exact same raw materials to build brand new, stronger, healthier cells. So your cells are literally rebuilding themselves from the inside out. The problem is that for most of us, that recycling plant is completely shut down because of modern diets and constant stress and eating around the clock. Well, you don't have any autophagy. The switch has been turned off. So all that damaged material just sits there in your cells, creating free radicals and slowing you down. Another word for free radicals is inflammation, and that drags your healthy cells down with the weak ones. And that accumulation of cellular garbage is what aging is at the biological level. In 2016, a scientist named Dr. Yoshinori Osumi won the Nobel prize for figuring out exactly how autophagy, the cleanup system works, and more importantly, how to turn it back on. He discovered that there's a specific mechanism in your body that acts like a parking brake on your recycling plant. As long as that brake is pulled, autophagy can't run. But there's a naturally occurring compound called spermidine that actually releases the brake on autophagy. A month's Supply of high quality spermidine runs about $30. When you take it, it moves the biological roadblock out of the way. So your cleanup system fires back up and your body finally starts clearing out all that accumulated damage and rebuilding your cells from scratch. Here's the really important catch that most people miss. This massive cellular cleanup process primarily runs while you're in deep sleep. So if you're not actually getting into deep restorative sleep at night, doesn't matter how much spermidine you take, the recycling plant never gets a chance to fully kick in and do its job. One of the main reasons you're probably struggling to get into deep sleep is because you're chronically low on magnesium. Magnesium is such an important mineral, it's involved in over 300 different processes in your body, including sleep. Because of modern farming and food processing, almost all the natural magnesium is gone from the food you eat. So if you want your nervous system to actually calm down and shift into that deep sleep state, or you want your mitochondria to make the most energy to run your body, you need the supplement magnesium. Specifically, you need a highly absorbable form called magnesium bisglycinate. This is the only form I recommend because it's chelated, which means it's bound to glycine, which is an amino acid that your body needs to support calm all on its own. So you get a double benefit. This form of magnesium absorbs better than any other. There are lots of brands who sell very expensive magnesium with many, many different types. But if you take glycinate, you're covering the whole base. A lot of standard magnesium supplements cause cramping or digestive issues. Also known as disaster pants, because it's cheap, poorly absorbed magnesium. And if you can't absorb it, it's going to come out the other end in a way that you don't enjoy. A properly chelated magnesium bisglycinate avoids all that. And I make one called Magnesium 101 that's exceptionally clean, it's gentle on your stomach, and it actually gets into your cells where it needs to be. A month's Supply runs about $20. Check out the QR code for a link to Supgrade Labs, which is where you can buy Magnesium 101. The specific form that I use is highly absorbable and directly helps your brain get into deep rest. So think of it like spermidine turns on the cleanup system. Magnesium glycinate makes sure you actually get into deep sleep where the cleanup happens. Without enough magnesium, you just never get there. The Recycling plant never runs, and you wake up feeling like you never actually recovered, no matter how many hours you spend in bed. So here's what the entire foundational biohacking stack looks like. You start with your external environment. Red LED bulbs, 10 bucks, 15 bucks. Blackout curtains for 20, $30. And TrueDark glasses, the only ones that work. You buy those three things at once and protect your sleep every single night. Then you move to the internal fuel creatine, about 20 bucks a month. Theanine, $15 a month, and MCT oil, 20 bucks a month. You blend that straight into your morning coffee. And if you want to take it even further, make it Danger Coffee. Now, Danger Coffee does cost more than regular coffee, but each bag has about $22 worth of trace minerals added to it that you would have to buy separately if you weren't drinking the coffee. It's actually a steal. That runs about $24 a month. Those three things keep your brain energy steady and sharp all day long. And finally, you can trigger your deep cellular repair with spermidine, around $30 a month. Magnesium glycinate and magnesium 101 is going to run about $20 a month. You add all that up and you're looking at about $200. Okay, I might be over budget by a couple bucks, but I'm the guy who invented the biohacking term, so I'm going to give myself a $1 passer besides every single month after that. It's only about $140 from the lower cost of being on subscription. So that's around $200 for a complete stack where every single item has real, scientifically proven and measurable impact on your daily health. And your daily health, you don't really care about that unless you're sick. It has an impact on your daily energy, and that affects how you feel, what you can do, and how you treat the people you care about. I never want you to think that biohacking is something you have to work your way up to. It's just about changing the environment around you so that it works better for and so your body works better. I don't want you to think there's some sort of advanced elite level of wealth or knowledge you need to unlock before you can start getting real benefits. People have been biohacking since my first post on it in 2011. 60% of biohackers have been women from the very beginning. It is for all humans at all ages because all of us want control over our state. We all want more energy. We all want more peace and we all want to just feel good in our bodies and I care about doing it in the least amount of time, with the least amount of money and least amount of effort that we can possibly do. These are low hanging fruit and very important biohacks that aren't going to require you to go off and do stem cells or gene therapy or the million dollar protocols that I teach people about today. They're just cheap, simple tools that work fast and work first and they're still a core part of what I do every single day because they still work even though I've spent $2.5 million upgrading my biology. Your biology requires certain basic things to function the way it was meant to, and you just learned exactly what those things are and how little they can cost. So now it's time for you to go do it. Check out the QR code or link below to get a full list of where to find the stuff I make some of it, I don't make some of it. I like to make things I can't.

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Foreign. Upgrade Formerly, Bulletproof Radio was created and is hosted by Dave Asprey. The information contained in this podcast is provided for informational purposes only and is not intended for the purposes of diagnosing, treating, curing, or preventing any disease. Before using any products referenced on the podcast, consult with your healthcare provider carefully read all labels and heed all directions and cautions that accompany the products. Information found or received through the podcast should not be used in place of a consultation or advice from a healthcare provider. If you suspect you have a medical problem or should you have any healthcare questions, please promptly call or see your healthcare provider. This podcast, including Dave Asprey and the producers, disclaim responsibility for any possible adverse effects from the use of information contained herein. Opinions of guests are their own and this podcast does not endorse or accept responsibility for statements made by guests. This podcast does not make any representations or warranties about guest qualifications or credibility. This podcast may contain paid endorsements and advertisements for products or services. Individuals on this podcast may have a direct or indirect financial interest in products or services referred to herein. This podcast is owned by Bulletproof Media.