Super Human by Dave Asprey [Book Summary]


From prehistoric alchemists to present biohackers, humans have been attempting to look for a solution of longevity since the start of civilization. The majority of the people believe that they’ll live to be eighty and certainly die as a result of cancer, Alzheimer’s, or another degenerative disease. But, with present advancements in anti-aging science, aging as we are aware could be a thing of the past. 

If you experience tiredness or premature aging, or just wish you possess the energy you had twenty years ago, you are at the right place. The author has used a number of techniques and technologies in his search to live to be a minimum 180 years old, and in this book chapter, you’ll discover how to use them yourself. With these tactics, you’ll live longer, feel better, and appear younger.

Mitochondrial degeneration is the cause of biological aging. 

Whether you’re trying to increase your life expectancy or keep your health for the following twenty years, the best place to begin is to evade dying. The majority of us know the common degenerative diseases that cause death, such as cancer, diabetes, Alzheimer’s, and heart failure. However, what a lot of people don’t understand is that by knowing how aging operated on a cellular level, we can discover methods to evade these diseases and remain biologically young even while we age, irrespective of what genes we’ve gotten from our parents.

In some situations, a person’s biological age maybe even more than his real age. The author discovered this during his twenties when he visited an anti-aging specialist. He’d been suffering from asthma, obesity, high blood sugar, tiredness, and arthritis for various years, and a few tests showed that he had an autoimmune condition known as Hashimoto’s thyroiditis. In addition to that, he didn’t have thyroid hormones and testosterone. Biologically, he was basically middle-aged. 

This finding motivated the author to take charge of his health. From that point, he’s lost weight, gained energy, and began the Bulletproof Diet phenomenon. After reading a lot of articles and meeting a lot of experts on longevity, he’s acquired enough about aging that he’s certain he’ll live to be more than 180 years old.

Aging is associated with your mitochondria on a cellular level. Mitochondria are small organelles that are found inside your cells that get energy from the food you eat and form a chemical called adenosine triphosphate, or ATP, which stores energy for cellular work. They’re basically the power plant of the cell. Although, as you age, your mitochondria start to weaken. This causes an increase in reactive oxygen species, also called free radicals. These destroy your cells and lead to widespread chronic inflammation, laying the basis for degenerative diseases such as cancer.

Fortunately, your mitochondria also release antioxidants, compounds that restrict the harmful effects of free radicals. For you to stay young, your body has to release a lot of antioxidants as it does free radicals. Unfortunately, substituting antioxidants isn’t as easy as taking supplements. If we need to have our mitochondria functioning adequately for the next decades, we have to form routines that transform our bodies from the inside out.


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Chapter 1 – Evade dying by taking a low-carb diet with the appropriate proteins and fats.


Ironically, one of the key elements in mitochondria degeneration is the actual thing that the mitochondria push you towards doing to survive: eating. 

Although some foods are useful for mitochondrial upkeep, foods that lead to inflammation are common in the average Western diet. If we need to dodge chronic inflammation and the degenerative diseases it causes, we have to adopt better dietary routines.

In order to keep your blood sugar levels within a healthy level, you need to avoid both grains and sugar as a general rule. The reason is when you consume sugar, it leads to an increase in blood sugar, or glucose, levels. This can cause diabetes, peripheral artery disease, and heart problems. Also, even if you don’t have from celiac disease, gluten, and other wheat leads to aging through inflammation and gastrointestinal stress; also it destroys your thyroid function.

Fats and proteins should be mostly present in your diet. However, ensure that you consume the appropriate fats and proteins. For instance, charred, fried, or blackened meat, will increase your risk of diseases like heart failure. However, not every meat is bad for you. As a matter of fact, humans require some animal fats for repairing tissue and protecting muscle mass. 

Simultaneously, limiting meat consumption enhances autophagy, your body’s method of cleaning out cells that are damaged and producing new healthier ones; also, it forces your body to burn fat for warmth. To gain the age-curbing advantages of these processes without depriving your body of meat, consume organic, grass-fed meat. If you’re lean, consume .5 grams per day for every pound you weigh. If you’re overweight, consume .35 grams.



However, we can’t acquire the whole energy we require from protein. Fats are the key source of energy that we can offer our bodies with if we wish to live a long, healthy life. However, a lot of foods with a long shelf life has artificial trans fats. These were manufactured synthetically, meaning that the body isn’t capable to digest them well. Due to that, consuming them causes inflammation and increased cancer risk. Rather, attempt to eat monounsaturated fats, which are gotten in foods such as olive oil and avocados; saturated fats like butter; and anti-inflammatory omega-3 fats, found in foods like salmon.

If you’ve formerly made a dietary error, don’t better. It’s not too late to begin providing your body with the food it requires. Eventually, you’ll even be able to reverse some of the damage. In the following chapter, we’ll look at eating routines that will detoxify your system to keep your body working at its best.


Chapter 2 – A cyclical ketogenic diet, as well as intermittent fasting, are cheap approaches for healthy brain function.


If you’re concerned that remaining younger will be expensive, luckily for you, one of the key approaches for longevity is also one of the cheapest. And, as it turns out, controlling what and when you eat enhances your cognitive capacity, which has both short- and long-term benefits.

Your body gets the energy your brain needs from the metabolic process of burning food to utilize as fuel. Normally, that fuel is glucose. However, your body can also make use of chemical compounds known as ketones, which it releases while in a state called ketosis. Ketosis happens when there isn’t a lot of blood sugar available and the body is enforced to break down its stores of fat for energy. 

Ketones really burn well than glucose; however, if your body remains in ketosis you risk becoming insulin resistant. That is the reason why it’s essential to keep your metabolic flexibility through a cyclical ketogenic diet, which allows you to burn glucose and also ketones.

The basis of a cyclical ketogenic diet is consuming a high-fat diet and controlling yourself to eating about 150 grams of low-sugar carbs only one or two days per week. But, if missing carbs the majority of the day is not a choice for you, there’s a more sustainable substitute that still allows you to have ketones present in your body. It involves restricting yourself to moderate low-sugar carbohydrates such as white rice or sweet potatoes. Also, you’ll want to eat a lot of energy fats, like the author’s trademark BulletProof Brain Octane Oil – an oil that consists of fatty acids which introduce ketones into your body even in the presence of carbs.



Teaching your metabolism to be more flexible will also make it simpler to practice another longevity routine: intermittent fasting. Intermittent fasting entails you to limit your eating to one six-to-eight hour time every day. 

It has been shown that fasting enhances your brain’s neuroplasticity –which is its ability to adapt and develop. Also, it boosts neurogenesis – the process where new neurons are produced. However, until lately, scientists weren’t certain about why fasting was really helpful.

In a study that was conducted in 2019 at the Okinawa Institute of Science and Technology revealed that 58 hours of fasting increased levels of 44 different metabolites, substances produce by your body’s metabolic processes. These substances aid in the enhancement of antioxidant levels in your body, which, as we understand, nurtures mitochondrial health. As you improve to become a regular faster, attempt intermittent fasting every other day.


Chapter 3 – Know the type of light to dodge and when.


Nowadays, the majority of people understand that a lot of sun exposure will give you cancer. However, ironically, it turns out that dodging sunlight completely also has negative effects. A study that was conducted in Sweden discovered that dodging sun exposure totally decreased life expectancy between .6 and 2.1 years, leading it to be a bigger risk factor for death than smoking.

Sunlight is important for longevity since it provides vitamin D to us, which controls our blood sugar and circadian rhythm and also averting the accumulation of amyloids, a protein aggregate that causes Alzheimer’s. Vitamin D is really essential that the author suggests taking it as a supplement. 

However, no supplement can imitate the complete spectrum of light humans require from the sun. When the sun’s ultraviolet B radiation gets to our skin, it chemically changes vitamin D to its sulfated form, which enables it easier for our bodies to utilize. For the utmost outcomes, the author suggests ten to twenty minutes of UV light exposure every day. Also, if you go out in the morning before the sun is at its greatest power, you can avoid using sunscreen.

Ironically, although humans have become more likely to evade sunlight because of the risk of cancer, we’ve been gradually exposing ourselves to other types of light that are riskier than a lot of people understand. Artificial light sources such as white LED bulbs and our smartphone and computer screens have increased our exposure to blue light to harmful levels.



Blue light restrains your ability to release melatonin, a hormone that controls your sleep cycle, causing poor-quality sleep and an increased risk of having cancer. Also, it produces surplus free radicals in our eye cells, which destroy our eyesight gradually. Most crucially, blue light exposure in the evening initiates an increase in glucose levels, leading to high blood sugar and increased insulin resistance that can cause weight gain and also type 2 diabetes.

These risks might seem extreme; however, it’s likely to reduce blue light exposure without separating yourself from the present world. From 8:00 p.m. onward, reduce the light in your home or office. Preferably, you should curb your screen time after dark; however, you can also install apps like flux or Iris that automatically regulate the color of your computer or smartphone screen. Also, you can move forward by wearing TrueDark glasses, yellow-tinted glasses that remove blue light. According to the author’s experience, you’ll require to field a few jokes from coworkers and friends. However, you’ll live longer than them eventually.


Chapter 4 – Make use of sleep aids to get an adequate amount of good sleep.


Before the author embarked on his route to healing his body, he only slept for just four hours every night. But, he learned soon enough that sleep is a vital part of becoming Super Human.

It might seem useless; however, sleep is the body’s natural detoxification process, removing fluids from tissue and flushing out cellular waste and neurotoxins. A good night’s rest controls our hormones to assist us to feel satisfied, enhancing cognitive abilities, helping skin health, and boosting healthy cell division.

Hence, what’s the adequate amount of sleep? Although the majority of doctors suggest between six to eight hours, one study that was done the University of Southern California’s Keck School of Medicine and the American Cancer Society discovered that adults over the age of thirty that slept six and a half hours a night lived more than people who slept eight. Eventually, though, more significant than the quantity of sleep you have is the quality of that sleep. 



An ideal night’s rest maximizes your time in both REM sleep and deep sleep. REM is the short form of rapid eye movement, and it’s the type of sleep where you dream. During deep sleep, also known as delta sleep, your breathing and heart rate decline and your brain waves decline. Scientists think that it’s a deep sleep that changes short-term memories into long-term memories, minimizes stress levels, and produces hormones for immune support.

All thanks to modern technology, you can now monitor your sleep cycle easily. For instance, Sleep Cycle is an app that monitors your breathing and movement to know when you’re in REM sleep or deep sleep and when you’re up. The app has an alarm clock function that will wake you up when you’re in a light sleep stage in order for you to begin your day feeling rested instead of jolted from a deep slumber. 

Oura Ring is another beneficial sleep aid, a sleek ring that transmits data related to your sleeping patterns, as well as things such as daytime physical activity, heart rate, and respiratory rate, to an app. It enables you to notice how changes in your diet and daily life are affecting your ability to have a revitalizing night’s rest.


Chapter 5 – In order to age backward, control your hormones using hormone replacement therapy or high-intensity interval training.


Are you aware that cornflakes were created as part of an anti-masturbation campaign? It’s difficult to believe; however, Kellogg and Graham invented this high-carb American staple to fix what they believed was an issue leading to a societal decline during the early 20th century: the male libido. Although the cereal hasn’t fixed America’s social issues, the majority of low-fat grains in the present Western diet have possibly added to a nationwide drop in testosterone.

If you consider testosterone as a sign of performance in the bed, you’re right. However, as it turns out, both men and women require optimal levels of hormones like testosterone and estrogen for them to stay fertile and hence biologically young. If you’re feeling any undesirable signs of aging, attempt going to an anti-aging specialist or functional medicine doctor for a complete hormonal examination. 

If you do actually have a hormone imbalance, one treatment method you might think of is bioidentical hormone replacement therapy or HRT. Different from synthetic pharmaceutical hormones, bioidentical hormones are molecularly alike to your own body’s hormones. The author has been getting bioidentical HRT since he was in his late twenties when he discovered that his hormone levels were not balances. Also, he has met anti-aging researchers like Dr. T.S. Wiley, who has invented a procedure for dosing postmenopausal women with hormones to help make them young. 



Anti-aging enthusiasts rely on bioidentical HRT, however, the therapy doesn’t come without risk. Since they can’t be patented, bioidentical hormones don’t get a lot of research funding as synthetic hormones. Still, various studies have revealed that synthetic kinds of HRT increase the risk of breast cancer, cardiovascular disease, and stroke. If you decide to attempt any kind of HRT, it’s better to do that in close consultation with a specialist.

Apart from HRT, men and women alike can enhance their level of testosterone by doing either strength training or high-intensity interval training (HIIT). HIIT entails strong bursts of exercise interchanged with periods of rest. For those with few moments to spare, it’s a fast method to work out one to three times every week. For you to get the complete benefits, keep in mind to give yourself a few days to recover in between. 


Chapter 6 – Stem cell treatment provides Super Human healing as well as prevention of diseases. 


During the 1980s, after researchers did research on stem cells from samples collected from human embryos, stem cell research, as a whole, was seen as unethical and the act was stopped for a lot of years. Apart from ethical issues, the timing was unlucky; scientists discovered shortly after that the adult body has stem cells that have formerly unimaginable healing abilities.

Now, scientists are aware that stem cells’ regenerative power originates from their ability to differentiate into different types of cells, permitting them to renew and repair cells in a particular part of the body. For instance, stem cells assist in the healing of tissue when you get an injury. As you become older, your stem cell reserves begin to decrease and the leftover cells start to lose efficiency. Therefore, it shouldn’t be surprising that the anti-aging community progressively sees stem cell therapy as having a vital role in longevity.

In an operation that presently charges thousands of US dollars, stem cell treatments take stem cells from your subcutaneous fat or bone marrow, processing the cells before injecting them back into given parts to encourage healing. In 2015, during the author’s first stem cell treatment, his doctor injected stem cells in his shoulder and upper back, where he had injured when he was a teenager. 

Also, he put stem cells into his face to tighten the collagen in his skin, and he also injected stem cells into his reproductive organs in order to increase blood flow and nerve endings. As stated by the author, the procedures were worth the trouble and the cost. He also saw an extraordinary development in the quality of his sleep.



Although the author’s stem cell therapy was, mainly, a preventative attempt, he also gave stem cells to his late sixties mother who fell down and had a cut of her face from her glasses. Amazingly, the treatment made what had previously been a really big scar hardly visible. 

If you’re thinking of the reason why you haven’t heard more of such kind of procedures, it most likely has to do with regulations in the United States, which stay stricter than in most other nations. Once regulations are alleviated, these procedures will hopefully become safer and more cost-effective for everybody to enjoy. For now, if you can pay for it, it’s legal to “bank” your harvested stem cells just in case you have an accident or want to stay youthful down the line. 


Chapter 7 – You can appear younger by enhancing your collagen levels and keeping your natural hair. 


You won’t age backward by preventing wrinkles, baldness, or grey hair. However, appearing as good as you feel won’t harm you when you’re a hundred years old!

Because wrinkles are caused by the breakdown of collagen, a type of protein in your connective tissue, it would be better to tackle them on a cellular level than buying costly eye creams. One choice is to use a minimum of 10 grams of grass-fed or pastured collagen protein supplement every day, enhancing the amino acids your body requires to produce collagen. It has been discovered that collagen protein powder reduces wrinkles, improves hydration, and improves your skin’s elasticity. 

Also, you can fight wrinkles by adding foods that are high in antioxidants and polyphenols – a type of compound derived in plants – into your food, things such as vegetables, dark chocolate, and coffee. There’s also a specific type of antioxidant that can target graying hair. Inadequate levels of an antioxidant known as catalase can lead to a buildup of the chemical compound hydrogen peroxide, which ultimately destroys the cells that release melanin – the pigment that provides color to your hair and skin. One method to target graying hair is by consuming catalase in antioxidant supplements like curcumin, ashwagandha, or vitamin E.



If it’s balding instead of graying that’s your problem, you might need to use a shampoo that blocks DHT, the sex hormone that’s a typical cause of balding. DHT-blocking shampoos combat baldness without the side effects usually seen in pharmaceutical drugs like Rogaine, minoxidil, and finasteride.

Blocking DHT is the most common way of stopping balding; however, that isn’t the only choice. Hair loss is mostly caused by stress, which can be controlled through exercise or meditation. It could also be from hormonal imbalance. If you reason this might be the case, you need an anti-aging doctor to examine your thyroid hormone levels and precisely test the levels of your T3 and RT3 thyroid hormones.

Considering the beauty industry, it’s obvious that people care more about appearing young than feeling young. Therefore, you’ll be glad to know that if you used even a few of the recommendations in these chapters, you’re already on top of the game. A low-carb, high-fat diet, exercise, and good sleep are all simple techniques for enhancing your skin and hair to keep a youthful look. When you put in the effort to live longer and turn into a Super Human, appearing better is only a by-product.


Super Human: The Bulletproof Plan to Age Backward and Maybe Even Live Forever by Dave Asprey Book Review


Knowing mitochondrial efficiency is important in making decisions that promote longevity. You can age backward and also reverse cellular damage by adopting a cyclical ketogenic diet and intermittent fasting, and by also tracking your sleep quality and hormonal levels. You’ll not just feel younger – you’ll appear younger, as well!


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Savaş Ateş

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