The Human Upgrade with Dave Asprey

• The End of Cardio? Burn Fat & Boost VO₂ Max in Just 8 Minutes a Week – with REHIT | Ulrich Dempfle : 1274

  You’ve probably heard of HIIT—but have you heard of “REHIT?” This isn’t just another workout trend...it’s a new science-backed way to train with maximum efficiency and zero wasted time. If you’re still jogging, you’re wasting hours for minimal results. In this episode of The Human Upgrade, Dave Asprey sits down with Ulrich Dempfle, German-trained engineer and co-founder of CAROL Bike, to dismantle outdated cardio advice and introduce the 5-minute protocol that’s obliterating fitness myths. Forget the treadmill grind. REHIT (Reduced Exertion High-Intensity Training) exercising delivers: • 12% VO₂ max increase • 6x the fitness gains of daily jogging • 62% drop in diabetes risk • 5x more BDNF for brain power —all with just 8 minutes of effort per week. But what is it? Ulrich unpacks the hard data, crushes the Zone 2 obsession, and shows exactly how a brand-new way of exercising is giving explosive results—no matter your age or fitness level. What You’ll Learn in This Episode: • Why Zone 2 cardio is outdated advice for most people • The science of REHIT and how 2 sprints beat 2-hour workouts • The shocking data on VO₂ max, insulin sensitivity, and lifespan • How CAROL uses AI to personalize exercise for any age or ability • Why most people fail at fitness—and how to fix it • The real role of lactate, BDNF, and HRV in recovery and resilience • How perimenopausal women benefit more from REHIT than HIIT or jogging • Why adherence—not intensity—is the #1 predictor of results • What to do when you’re traveling or don’t have access to the tech Resources: • Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/ • CAROL Bike Website and use code ‘DAVE’ for a discount – https://carolbike.com/ • CAROL Bike Instagram - https://www.instagram.com/thecarolbike/?hl=en • 2025 Biohacking Conference: https://biohackingconference.com/2025 • Danger Coffee: https://dangercoffee.com • Dave Asprey’s Website: https://daveasprey.com • Dave Asprey’s Linktree: https://linktr.ee/daveasprey • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com • Own an Upgrade Labs: https://ownanupgradelabs.com • Upgrade Labs: https://upgradelabs.com • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com Timestamps: • 00:00 Introduction to REHIT Training • 00:24 Meet Ulrich Dempfle: The Mind Behind CAROL Bike • 00:51 The Science and Benefits of REHIT • 01:44 Comparing Traditional Cardio to REHIT • 02:32 Dave Asprey’s Personal Fitness Journey • 03:43 The Efficiency of REHIT Training • 05:03 Practical Applications and Accessibility of REHIT • 08:22 Addressing Common Concerns and Misconceptions • 11:25 The Future of Fitness: REHIT and Beyond • 18:29 Scientific Validation and Real-World Results • 31:53 Clinical Trials and Tech Integration • 32:06 Upgrade Labs and CAROL Bike • 33:00 Mitochondrial Effectiveness and Insulin Sensitivity • 36:05 Zone Two Training vs. High-Intensity Training • 42:02 REHIT for Perimenopausal Women • 48:18 AI and Personalized Exercise • 57:52 Lactate and Exercise Benefits • 01:01:48 Interval Walking Training • 01:04:01 Conclusion and Future Insights See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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  1:06:08
• The End of Cardio? Burn Fat & Boost VO₂ Max in Just 8 Minutes a Week – with REHIT | Ulrich Dempfle : 1275

  You’ve probably heard of HIIT—but have you heard of “REHIT?” This isn’t just another workout trend...it’s a new science-backed way to train with maximum efficiency and zero wasted time. If you’re still jogging, you’re wasting hours for minimal results. In this episode of The Human Upgrade, Dave Asprey sits down with Ulrich Dempfle, German-trained engineer and co-founder of CAROL Bike, to dismantle outdated cardio advice and introduce the 5-minute protocol that’s obliterating fitness myths. Forget the treadmill grind. REHIT (Reduced Exertion High-Intensity Training) exercising delivers: • 12% VO₂ max increase• 6x the fitness gains of daily jogging • 62% drop in diabetes risk • 5x more BDNF for brain power —all with just 8 minutes of effort per week. But was it? Ulrich unpacks the hard data, crushes the Zone 2 obsession, and shows how a brand-new way of exercising is giving explosive results—no matter your age or fitness level. What You’ll Learn in This Episode: • Why Zone 2 cardio is outdated advice for most people • The science of REHIT and how 2 sprints beat 2-hour workouts • The shocking data on VO₂ max, insulin sensitivity, and lifespan • How CAROL uses AI to personalize exercise for any age or ability • Why most people fail at fitness—and how to fix it • The real role of lactate, BDNF, and HRV in recovery and resilience • How perimenopausal women benefit more from REHIT than HIIT or jogging • Why adherence—not intensity—is the #1 predictor of results • What to do when you’re traveling or don’t have access to the tech Resources: • Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/ • CAROL Bike Website and use code ‘DAVE’ for a discount – https://carolbike.com/ • CAROL Bike Instagram - https://www.instagram.com/thecarolbike/?hl=en • 2025 Biohacking Conference: https://biohackingconference.com/2025 • Danger Coffee: https://dangercoffee.com • Dave Asprey’s Website: https://daveasprey.com • Dave Asprey’s Linktree: https://linktr.ee/daveasprey • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com • Own an Upgrade Labs: https://ownanupgradelabs.com • Upgrade Labs: https://upgradelabs.com • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com Timestamps: • 00:00 Introduction to REHIT Training • 00:24 Meet Ulrich Dempfle: The Mind Behind CAROL Bike • 00:51 The Science and Benefits of REHIT • 01:44 Comparing Traditional Cardio to REHIT • 02:32 Dave Asprey’s Personal Fitness Journey • 03:43 The Efficiency of REHIT Training • 05:03 Practical Applications and Accessibility of REHIT • 08:22 Addressing Common Concerns and Misconceptions • 11:25 The Future of Fitness: REHIT and Beyond • 18:29 Scientific Validation and Real-World Results • 31:53 Clinical Trials and Tech Integration • 32:06 Upgrade Labs and CAROL Bike • 33:00 Mitochondrial Effectiveness and Insulin Sensitivity • 36:05 Zone Two Training vs. High-Intensity Training • 42:02 REHIT for Perimenopausal Women • 48:18 AI and Personalized Exercise • 57:52 Lactate and Exercise Benefits • 01:01:48 Interval Walking Training • 01:04:01 Conclusion and Future Insights See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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  1:06:22
• The Real Reason You Still Feel Tired—Even When Your Bloodwork Looks Perfect | Dr Pompa : 1273

  Your bloodwork looks normal. Your doctor says you’re fine. But you still feel exhausted, inflamed, anxious—or worse. In this episode, Dave Asprey talks with Dr. Daniel Pompa, a leading voice in cellular detox and root-cause healing, to expose the hidden stressors hijacking your energy, hormones, and metabolism—even when your labs say you’re healthy. Dr. Pompa shares his personal health collapse and reveals how cellular dysfunction, neurotoxicity, and hormone resistance drive the chronic fatigue epidemic. If you’ve ever felt dismissed by “perfect” bloodwork, this conversation will rewire how you think about sickness—and show you how to reclaim real, lasting wellness. What You’ll Learn in This Episode: • Why your bloodwork can be “perfect” while your cells are on fire • The overlooked hormone resistances sabotaging your energy and metabolism • The 3-legged stool of chronic illness—and what actually drives disease • What “upstream detox” really means, and why most cleanses make you worse • Why toxins trigger genetic expression (and how to shut that down) • How to fix unexplainable fatigue, anxiety, and weight gain from the inside out • Why true healing starts with fixing the cell, not the symptom It’s time to stop chasing symptoms—and start upgrading from the root. **Check out Dr. Pompas EXCLUSIVE protocol built for The Human Upgrade listeners at davetestkit.com and use code ‘10OFF’ for a discount!** SPONSORS -Zbiotics | Go to https://zbiotics.com/DAVE for 15% off your first order. -Our Place | Head to https://fromourplace.com/ and use the code DAVE for 10% off your order. Resources: • Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/ • Dr. Pompa’s Website – https://drpompa.com/ • Dr. Pompa’s Instagram - https://www.instagram.com/drpompa/?hl=en • 2025 Biohacking Conference: https://biohackingconference.com/2025 • Danger Coffee: https://dangercoffee.com • Dave Asprey’s Website: https://daveasprey.com • Dave Asprey’s Linktree: https://linktr.ee/daveasprey • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com • Own an Upgrade Labs: https://ownanupgradelabs.com • Upgrade Labs: https://upgradelabs.com • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com Timestamps: • 00:00 Trailer • 00:55 Intro • 01:10 Healthy Is the New Sick • 02:27 Bloodwork & Hormone Resistance • 04:32 Dr. Pompa’s Health Collapse • 08:38 Toxins & Environmental Triggers • 15:01 Why Most Detox Fails • 29:16 The 5 Rs of Cellular Healing • 37:06 Olive Oil: Cure or Concern? • 38:11 Fat Balance for Energy • 42:13 Cholesterol & Saturated Fat • 46:26 Restoring Cellular Energy • 51:08 The Power of Diet Variation • 56:57 Plant Toxins Explained • 01:03:28 Emotional & Spiritual Detox • 01:13:55 Final Thoughts See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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  1:18:47
• The $500 Billion Secret: Why Top Leaders Chase Stress | Sébastien Page : 1272

  Most people run from stress. The world’s highest performers run toward it. Sébastien Page manages over $500 billion in global assets. He’s the CIO of one of the world’s largest investment firms, and he wrote The Psychology of Leadership while living under relentless pressure. His secret? He doesn’t avoid stress—he uses it as a tool for performance, clarity, and control. But here’s the twist: this isn’t just about boardrooms or billion-dollar trades. Whether you’re running a company, chasing a deadline, or just trying to stop procrastinating on your goals—this conversation will flip what you think you know about pressure, performance, and productivity. You’ll learn why trying to “relax your way to success” doesn’t work—and how to harness discomfort to create better decisions, higher output, and more resilience in every part of life. What You’ll Learn in This Episode: • The psychology of stress and why zero stress leads to burnout • How procrastination can boost creative performance • What astronauts, athletes, and leaders have in common • Why the key to better decisions is strategic patience, not speed • The stress-performance curve no one taught you in school • Why losing is the real path to mastery (and what Roger Federer can teach you) • The difference between being nice vs. being kind—and why it matters It's time to start turning stress into strategy. SPONSORS -fatty15 | Go to https://fatty15.com/dave and save an extra $15 when you subscribe with code DAVE. -BodyHealth | Go to https://bodyhealth.com/ and use code DAVE20 for 20% off your first order of PerfectAmino. Resources: • Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/ • Sébastien’s New Book –The Psychology of Leadership – https://www.psychologyofleadership.net/ • 2025 Biohacking Conference: https://biohackingconference.com/2025 • Danger Coffee: https://dangercoffee.com • Dave Asprey’s Website: https://daveasprey.com • Dave Asprey’s Linktree: https://linktr.ee/daveasprey • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com • Own an Upgrade Labs: https://ownanupgradelabs.com • Upgrade Labs: https://upgradelabs.com • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com Timestamps: • 00:00 Intro • 02:00 Book Launch & Setup • 02:45 Buy or Sell? Market Insights • 03:20 Stress and Performance • 04:28 Sports Psychology Breakdown • 09:48 Federer & the Power of Losing • 26:42 Rethinking Feedback • 31:32 Stress as a Tool • 44:10 Listening as Leadership • 44:17 Traits of Great Leaders • 44:54 Psychology for Entrepreneurs • 45:37 Leading Beyond Work • 46:09 Sleep Tracking Anxiety • 47:39 Channeling Stress • 49:04 Extreme Pressure Moments • 50:42 The Corporate Athlete • 59:08 Vulnerability & Leadership • 01:05:23 Goal-Induced Blindness • 01:12:34 Finding Meaning at Work • 01:18:08 Leadership at Home • 01:20:27 Final Takeaways See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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  1:20:27
• Web3 & the Future of Genetics: AI, Blockchain & Data Ownership with Nillion : 1271

  Your DNA, health data, and digital identity are encrypted, monetized, and weaponized against you. But what if there was a way to take it back… and hack the system? In this mind-expanding episode, Dave sits down with two elite hacker-founders—Michael Tiffany, CEO of Fulcra.ai, and Vishakh, founder of Monadic DNA—to explore a radical shift in the way we store, protect, and use our most personal data. Together, they break down the Web3 tech stack powering this revolution. Enter Nillion, a distributed, privacy-preserving compute network that allows you to share and analyze your encrypted data… without ever giving it away. From genomic privacy to AI sovereignty, this episode exposes the hidden architecture of control—and how to escape it. You’ll learn how cutting-edge blockchain and cryptography are rewriting the rules of ownership, consent, and even identity itself. What You’ll Learn in This Episode: • Why your DNA is already in government databases—and how long they keep it • How Nillion enables secure computation on private data • What it means to build a “cybernetic operating system” for your body • Why Fulcra.ai is building the orchestration layer of human optimization • How Monadic DNA helps you profit from your genetics—without giving them away • Why owning your data is the next frontier of biohacking • The surprising connection between decentralization, health freedom, and consciousness • How to join the movement toward true data sovereignty If you’ve ever felt like you’re giving away too much to big tech, big pharma, or just the internet itself—this conversation will change how you see your data… and your body. **Join the Fulca sleep study today! Visit https://fulcra.ai/sleep to sign up** **Get a 30% discount on Fulca with code “DAVE”! SPONSORS -IGNITON | Go to https://www.biohackingconference.com/ and get your tickets while there are still great discounts available. Learn more at https://igniton.com/. -Calroy | Head to https://calroy.com/dave for an exclusive discount. Resources: • Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/ • Fulcra Dynamics Website – https://www.fulcradynamics.com/ • MonadicDNA Website: https://monadicdna.com/ • 2025 Biohacking Conference: https://biohackingconference.com/2025 • Danger Coffee: https://dangercoffee.com • Dave Asprey’s Website: https://daveasprey.com • Dave Asprey’s Linktree: https://linktr.ee/daveasprey • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com • Own an Upgrade Labs: https://ownanupgradelabs.com • Upgrade Labs: https://upgradelabs.com • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com Timestamps: • 00:00 – Trailer • 02:01 – Intro • 02:26 – Data Privacy & AI: The Big Shift • 03:21 – Meet Michael Tiffany • 04:41 – Cybernetic Operating Systems • 05:13 – Wearables & Personal Augmentation • 08:21 – Meet Vishakh: DNA Privacy Mission • 09:25 – Why Genetic Data Needs Protection • 11:30 – New Tech: Encryption & Privacy Tools • 16:13 – How Multi-Party Compute Works • 41:58 – Emergence: Behavior & Systems • 49:11 – Meditation & Mental Reprogramming • 50:20 – Distributed Computing & Biology • 56:15 – Environment Shapes Potential • 57:57 – Empowering Individuals at Scale • 01:00:31 – Biohacking Meets Inner Awareness • 01:04:01 – The Dark Side of DIY Mind Hacks • 01:06:09 – Future of Biohacking & Community• 01:12:28 – Integrating Genetic & Life Data • 01:20:39 – Why We Started Biohacking • 01:25:01 – Favorite Current Biohacks • 01:31:41 – Final Thoughts & Resources See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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  1:30:03

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