Speaker 1: The good news is that the most powerful biohacks are free.
Speaker 1: In biohacking the definition and I thought really hard about this.
Speaker 1: It's the art and science of changing the environment around
Speaker 1: you and inside you so you have control. So first,
Speaker 1: what are the goals if you're a mom with four kids?
Speaker 1: I have two kids, and I know the goals always.
Speaker 1: I just want to have enough energy right and I
Speaker 1: got to make sure I put food on the table
Speaker 1: and all these things. And it's like, can I show
Speaker 1: up right now the way my family needs me? So
Speaker 1: what are the affordable or free things?
Speaker 2: That was Dave Aspury, the father of biohacking, sharing some
Speaker 2: free hacks to the multi billion dollar industry, promising to
Speaker 2: help you live a longer life. What if you could
Speaker 2: hack your health without spending a fortune? In this special
Speaker 2: My Legacy episode, we're breaking down small, powerful habits that
Speaker 2: cause big results. Host Martin Luther King the third Aren't
Speaker 2: Your Waters King, Mark Kilberger and Craig Kilberger dive into
Speaker 2: biohacking with their guests Jay Shehtty and Roddy dev Lukiya
Speaker 2: reveal how resetting your taste buds can transform your health,
Speaker 2: and Deepak Chopra shares how you can get your own
Speaker 2: free personal health coach Kicking things Off. Dave aspreed drops
Speaker 2: three free or low cost biohacks for more energy and
Speaker 2: better sleep.
Speaker 3: There was a lot of skepticism when biohacking came as
Speaker 3: an idea.
Speaker 4: That was great.
Speaker 3: Well, I can ask what gave you the drive to
Speaker 3: push through that skepticism to bring it to mainstream.
Speaker 1: Well, I was pretty sick when I was young. I
Speaker 1: had Asperger syndrome. It's a form of autism, a lot
Speaker 1: of weird behavioral issues, fat at arthritis since I was fourteen.
Speaker 1: And when I reversed all that with what is now biohacking,
Speaker 1: my goal was I want five people to read my blog,
Speaker 1: and if they don't go through the hell I went through,
Speaker 1: I have done my active service. I thought about making
Speaker 1: it a nonprofit. I didn't collect a list, I didn't
Speaker 1: do anything. I made a quarter million a year. I
Speaker 1: had stock options at a publicly traded computer security company
Speaker 1: because I'm a computer hacker. I was a pretty good
Speaker 1: one back then. So it was that I don't want
Speaker 1: people to go through it. I went through, and then
Speaker 1: after I recovered, like I'm not going to stop, and
Speaker 1: I was you can make your brain work better than
Speaker 1: you ever imagined, and you can reverse your age, and
Speaker 1: you can. I'm six percent body fat and I was
Speaker 1: really obese with a forty six inch waist, and I
Speaker 1: feel so good. And when my brain works, I'm nice
Speaker 1: to other people. And you give me MSG and the
Speaker 1: wrong foods and I feel like I'm doing exercises with
Speaker 1: my middle finger muscles, like I'm a jerk, right, So
Speaker 1: being HYPOGLIBITCHI was a problem for me. So I just
Speaker 1: want to teach people, and I write all my stuff.
Speaker 1: If I was nineteen or twenty and I just would
Speaker 1: have known this, it would have saved me a million
Speaker 1: dollars to recover, and the other million and a half
Speaker 1: was for longevity. I'm happy with that. But the suffering,
Speaker 1: all the times I was just a jerk to people,
Speaker 1: it was not because I was a bad person. It
Speaker 1: was because my hardware wasn't working right.
Speaker 5: One of the things, though, that I that I often
Speaker 5: think about, is that there is a certain privilege if
Speaker 5: you will, to longevity or health. What advice would you
Speaker 5: give a single parent with four children that she wants
Speaker 5: to be as healthy as she can be, and she
Speaker 5: wants her children healthy. But we all know it's much
Speaker 5: more expensive to eat at I'm not going to say
Speaker 5: the name of places, you know, versus getting a.
Speaker 3: Value mil at XPlay.
Speaker 5: So what are things that she can incorporate for the
Speaker 5: health of herself and her children.
Speaker 1: The good news is that the most powerful bioacs are free.
Speaker 1: In biohacking the definition and I thought really hard about this.
Speaker 1: It's the art and science of changing the environment around
Speaker 1: you and inside you so you have control. So first,
Speaker 1: what are the goals if you're a mom with four kids?
Speaker 1: I have two kids, and I know the goals always.
Speaker 1: I just want to have enough energy, right, and I
Speaker 1: got to make sure I put food on the table
Speaker 1: and all these things. So you look at it from
Speaker 1: that lens, and whether you gain or lose ten pounds
Speaker 1: probably isn't your biggest goal. Of course, we all want
Speaker 1: to lose the weight, but that's not most important. It's like,
Speaker 1: can I show up right now the way my family
Speaker 1: needs me? So what are the affordable or free things?
Speaker 1: One of them is sunlight. Go outside without glasses on
Speaker 1: for twenty minutes in the morning and it actually charges
Speaker 1: your mitochondria and it sets you up to get better sleep.
Speaker 1: At night. Number two, turn off the lights at night,
Speaker 1: get some dimmer switches, so sunlight in the morning and
Speaker 1: darkness in the evening, and eating dinner a little bit earlier,
Speaker 1: even if it's not the best dinner. And then you
Speaker 1: look at, Okay, what are the food choices I can
Speaker 1: make for the same amount of money that are better choices.
Speaker 1: And as an example, if you learn how to cook,
Speaker 1: it doesn't have to be fancy French cooking. White rice
Speaker 1: is really cheap and it's better for you than French fries.
Speaker 1: Butter is not more expensive than many other foods on
Speaker 1: a per calorie basis. It's cheaper than vegetables. So now
Speaker 1: you're getting good fats instead of some canola oil. So
Speaker 1: you didn't spend any more money, but you're more nourished.
Speaker 1: And your kids are not having these blood sugar swings
Speaker 1: that makes them into little monsters, right, And they say,
Speaker 1: how do I get more protein? And I used to
Speaker 1: say eggs, but man, they've gone expensive lately. And if
Speaker 1: you go to a place like a costco when you
Speaker 1: get a big old hunk of meat, it still can
Speaker 1: be two dollars a pound, and you say, but that's
Speaker 1: a lot of work. To cook it. It's not boil
Speaker 1: some water, throw the rice in there, chop up the meat.
Speaker 1: Throw the meat in there, and add some spices. It's
Speaker 1: called soup and it's highly nutritious. And you can do
Speaker 1: that for less than you'll spend at mickeyeas I did
Speaker 1: not have the privilege of health as a kid. I
Speaker 1: was antibiotics every month for fifteen years. I was pretty sick.
Speaker 1: And so when I regain my health, this is powerful
Speaker 1: and the whole idea of biomicking. We change our environments
Speaker 1: so we become healthier. It's not about going out and
Speaker 1: spending a bunch of money. It's about just no one
Speaker 1: give us the manual for the body, and if you
Speaker 1: just know what to do, you can have leverage. And
Speaker 1: one thing I've done a couple of shows on this,
Speaker 1: so I've mentioned on shows that just it just makes
Speaker 1: me angry. So vitamin D is a longevity SEP one.
Speaker 1: It's five dollars a month. It's a very very cheap drug.
Speaker 5: They're very critical, particularly for black children.
Speaker 1: Well there you go.
Speaker 5: More deficient traditionally.
Speaker 1: Not just for black children, for black parents. Yeah, these
Speaker 1: good parents they take third kids to the hospital because
Speaker 1: they're crying, and then hospital says, well there's five broken bones.
Speaker 1: Which of you beat the child? And then because deserve child,
Speaker 1: we love our child, we didn't beat him. And they say, well,
Speaker 1: you're gonna We're gonna take the child to CPS unless
Speaker 1: one of you confesses. So then the guys confess and
Speaker 1: they go to jail. And doctor Kennell from the Vitamin
Speaker 1: D Research Institute has testified dozens of times to help
Speaker 1: get black men out of jail for a nutrient deficiency
Speaker 1: that has nothing to do with abuse. And the more
Speaker 1: we're indoors, the less sunshine we get. I have very
Speaker 1: pale skin. I don't get enough sunshine. If my skin
Speaker 1: was darker, I would need it even a bigger dose. Right,
Speaker 1: So teaching that this very cheap supplement makes for better brains,
Speaker 1: less risk of diabetes, cancer, all the bad stuff, and
Speaker 1: that the darker your skin and the more north you live,
Speaker 1: and the more you endoors, the more you need. This
Speaker 1: is cheaper than one meal at McDonald's. And just the
Speaker 1: knowledge is so critical? Is it just tell me what
Speaker 1: to do with very little money or no money to
Speaker 1: get results?
Speaker 5: You should have dnk to go the correct you should have.
Speaker 1: D have to have vitamin K because vitamin K stops
Speaker 1: the tissues from getting all crusty as.
Speaker 4: Your age.
Speaker 6: To pack.
Speaker 3: Your latest book is Digital Dharma that explores the connection
Speaker 3: between AI and consciousness. And many people are afraid that
Speaker 3: AI is going to further disconnect us, but in fact
Speaker 3: you talk about how AI can help deepen our spiritual
Speaker 3: and emotional growth. Can you help us understand?
Speaker 7: You know, when you with kids, if you say you know,
Speaker 7: every kid asked the parents where did I come from?
Speaker 7: And the parents said God made you right, then you
Speaker 7: say where did God come from? And then you don't
Speaker 7: know what to say. You say, go play with your toy.
Speaker 8: Shut up.
Speaker 7: You don't know the answer. So I said, you know,
Speaker 7: now that we have digital technology, why don't we tap
Speaker 7: into the minds of the greatest teachers. I can now
Speaker 7: tap into the mind of Jesus. Okay, through AI, explain
Speaker 7: to me the Sermon on the Mount. Okay, why does
Speaker 7: Jesus say, treat your enemies as yourself? And the answer
Speaker 7: is your enemy is yourself in another uniform with another conditioning,
Speaker 7: another cultural conditioning, whatever economic conditioning, not the skin color,
Speaker 7: but it's the same infinite source. So I can now
Speaker 7: do that with digital technologies. What did Plato have to
Speaker 7: say about it? What did Chopenhair have to say it?
Speaker 7: What did the stages of the upnishads have to say
Speaker 7: about it? So the book I wrote is about four things.
Speaker 7: Number one, how to use AI as a health coach. Now,
Speaker 7: help me sleep, help me regulate my immune system, help
Speaker 7: me with this nutrition. So health coach, both mental and physical,
Speaker 7: research assistant. It a way to reflect self reflection as
Speaker 7: a personal guide for self reflection. You know, if I say,
Speaker 7: am I a body? Am I mind? Am I spirit?
Speaker 7: Give me reasons? Why not the body? Because the body
Speaker 7: is constantly changing? Give me the reasons? What did the
Speaker 7: great luminaries of humanity think about it? How did they
Speaker 7: think about the mind? How did they think about the spirits?
Speaker 7: So it's a health it's a spiritual guide, it's a
Speaker 7: research assistant, and it's actually now what I've done is
Speaker 7: with my own AI, which is the workshop I decided.
Speaker 7: You know, even in meditation, people have different needs. I
Speaker 7: want a meditation for sleep, I want a meditation for relationships.
Speaker 7: I want a meditation for feeling strong in the morning.
Speaker 7: I want a meditation for making me choose the right foods,
Speaker 7: and the AI will look at my database of meditations
Speaker 7: and create a new meditation for you, which I didn't
Speaker 7: create in the past, but it will take all my
Speaker 7: stuff and then it'll consult all the meditation experts, not
Speaker 7: from now, from Jesus onwards, or even before to now.
Speaker 7: You know, so you can tap into the minds of
Speaker 7: Moses or Jesus, or Einstein or roommate whoever you want. Now,
Speaker 7: with large lineanguage models, we've gone beyond that because you
Speaker 7: have the language of biology, language of mathematics, the language
Speaker 7: of physics, the language of religion, the language of spirituality,
Speaker 7: the language of the Great Scriptures. Without being conscious. AI
Speaker 7: is super intelligent, but it's not conscious because conscious is
Speaker 7: a much deeper or spirit is not an algorithm. In fact,
Speaker 7: spirit is the absence of all algorithms. When you take
Speaker 7: away all algorithms, then you touch the divine.
Speaker 2: Coming up next, Jake Shetty opens up about breaking a
Speaker 2: sugar habit, and don't forget to subscribe and share so
Speaker 2: you don't miss any of these inspiring lessons.
Speaker 3: Now back to my legacy.
Speaker 4: Your work emphasizes the importance of small, intentional actions to
Speaker 4: create a healthy and more meaningful life. We're hoping that
Speaker 4: you could give one to maybe even three suggestions backed
Speaker 4: by science, for our listeners on what they can do
Speaker 4: to live their best lives possible.
Speaker 9: There's this one thing that I write about in my
Speaker 9: book Keep Sharp, which is you know, it's classic because
Speaker 9: I write an entire book about this topic of brain health.
Speaker 9: And then I talked to my mom about it and
Speaker 9: she says, can you explain it in a couple of sentences.
Speaker 9: I write an entire book, but what should I do?
Speaker 9: And the thing I told her, and I mean this
Speaker 9: is that you should take a brisk walk with a
Speaker 9: close friend and talk about your problems. Do that on
Speaker 9: a regular basis. The brisk walk is important because it's
Speaker 9: the best way to actually grow new brain cells. That's
Speaker 9: that has the greatest evidence behind it. There's obviously benefits
Speaker 9: to the way you nourish yourselves and the activities you
Speaker 9: pursue how much rest, but movement in particular, and brisk movement,
Speaker 9: not intense movement, is the best for actually what they
Speaker 9: call neurogenesis human connection. Again, this is one of those
Speaker 9: things that we've known to be powerful, and now we
Speaker 9: have data to show that you make more oxytocin. This
Speaker 9: this the hormone that actually draws people together when you're
Speaker 9: spending time with people you love, friends and family. But
Speaker 9: the last one was a bit of a revelation for me,
Speaker 9: which is to talk about your problems because we have
Speaker 9: long been told it's not the number of friends you have,
Speaker 9: it's the quality of those friendships. And what makes a
Speaker 9: quality friend someone you can be vulnerable around. It's a hack.
Speaker 9: If you can be vulnerable around that person, you know
Speaker 9: that they're a quality friend. So talk about your problems
Speaker 9: and you know it really works. That's something that we
Speaker 9: do on a regular basis, as Rebecca mentioned, to have
Speaker 9: that brisk, walk close person talk about the problems.
Speaker 5: Jay, what would you say, because Roddy has obviously inspired
Speaker 5: so many people with her books and her you know,
Speaker 5: cooking and health, what would be one habit that she inspired?
Speaker 5: One bad? If you would say habit that she inspired
Speaker 5: you to change.
Speaker 8: Oh yeah, it would definitely be my sugar into it.
Speaker 8: And I think this is a really important one for
Speaker 8: everyone because I think people just don't understand the dangers
Speaker 8: of sugar and how much of it we're consuming, and
Speaker 8: especially in America, where I feel like so much of
Speaker 8: our food is just naturally filled with it, and how
Speaker 8: much of our diets have become infiltrated with packaged foods
Speaker 8: most of the things we're eating and not natural whole foods.
Speaker 8: And so I would say my diet as a whole
Speaker 8: has been completely reorganized and reshifted through radhi End And
Speaker 8: it's actually a re it's a reinvent. It's a redefining
Speaker 8: of taste buds. Like it's not even like now, it's
Speaker 8: not like, oh my gosh, I'm craving this and I
Speaker 8: can't have it. It's almost like recognizing that our taste
Speaker 8: buds are so badly programmed because of what we've been
Speaker 8: can do to eat for so long, and so we
Speaker 8: think we need it more than we do. So I
Speaker 8: think I definitely still have a sweet tooth and I
Speaker 8: love a chocolate freed cake if I can get with it,
Speaker 8: but definitely made me much healthier my diet, And yeah,
Speaker 8: that would easily be the biggest one. That would easily
Speaker 8: be the biggest one, RDY.
Speaker 9: If someone wanted to change their overall wellness and energy,
Speaker 9: what one or two things could they do?
Speaker 6: Honestly, I'd say, in this day and age, one of
Speaker 6: the biggest things to change is I always think of
Speaker 6: the eighty twenty rule, but in this case, I mean
Speaker 6: like eighty percent of the food not coming from a
Speaker 6: packet and twenty percent of the food coming from a packet,
Speaker 6: Like if you can make sure that the balance is
Speaker 6: that way, because for a lot of people, the balance
Speaker 6: is actually the other way. It's eighty percent coming from
Speaker 6: a packet and twenty percent coming from whole foods, and
Speaker 6: so I think that is causing a lot of the
Speaker 6: rise and a lot of health issues. So that's one,
Speaker 6: and I think the second thing would be I've noticed
Speaker 6: that the fall in the amount of people that want
Speaker 6: to cook at home, and most of us are eating
Speaker 6: foods from restaurants or takeaways, and actually we don't know
Speaker 6: the oils that people are using, we don't know the ingredients.
Speaker 6: We are really unaware of the consciousness that people are
Speaker 6: cooking it with. And so the second part to that
Speaker 6: would be try and cook more meals at home, like
Speaker 6: connect to your food, understand what's going into it, like
Speaker 6: read the labels, start to educate yourself. You know, I
Speaker 6: think we've put so much of our health into other
Speaker 6: people's hands, and I think that it's really difficult nowadays
Speaker 6: because there is way too much information online. Everybody's telling
Speaker 6: you you should or shouldn't eat this. But in our Veda,
Speaker 6: I just learned how important it is to start to
Speaker 6: listen to your body. Most of us are so disconnected
Speaker 6: to our body that we don't even notice when we're
Speaker 6: having digestive issues. We don't realize that when I'm eating this,
Speaker 6: it's actually causing joint pain. When I'm eating this, it's
Speaker 6: making me feel lethargic and not energized. Like the bottom
Speaker 6: line is anything that we eat or drink, it should
Speaker 6: be creating vitality, energy, and likeness in the body, Like
Speaker 6: you should feel like you can still get up and
Speaker 6: do things as soon as you're eating foods and it's
Speaker 6: making you lethargic, it's making you feel heavy, and it's
Speaker 6: draining energy from you. That's design and the food that
Speaker 6: you're eating may just not be right for you. And
Speaker 6: so the third part of that.
Speaker 5: Would be education.
Speaker 6: Don't leave it to other people to tell you what
Speaker 6: you should be doing for your body. Start to learn.
Speaker 6: And the best way of doing that to start off
Speaker 6: with is start listening. When I'm eating this, how am
Speaker 6: i feeling when I'm eating this. How is my digestion?
Speaker 6: How is my mind? Am I feeling focused and clear?
Speaker 6: Or am I feeling foggy? You know, there are such
Speaker 6: simple questions we can ask ourselves to really start to
Speaker 6: tune into the ins and outs of what we're eating
Speaker 6: and how it's affecting us. So I would say less
Speaker 6: packaged foods, cooking more meals at home, and educating yourself,
Speaker 6: because your health is in your hands. It shouldn't be
Speaker 6: in someone else's hands.
Speaker 4: Over the years, you've interviewed some of the most remarkable
Speaker 4: people in the world and gain their insight and with
Speaker 4: them on issues about happiness and living a fulfilled life.
Speaker 4: I like to ask you if there's one or two
Speaker 4: things from one of your guests or multiple guests that
Speaker 4: have really impacted your thinking in those areas.
Speaker 8: Yeah. Absolutely, Yeah. I feel so grateful that I get to,
Speaker 8: after six years of building this incredible community, I get
Speaker 8: to go on tour and meet those people and hold
Speaker 8: those hands and give them hugs and look into their
Speaker 8: eyes and thank them for listening to us. You know,
Speaker 8: the hundreds of millions of people who have been doing
Speaker 8: that every single week for six years now, it's really
Speaker 8: really exciting. So we're starting with North America. When I
Speaker 8: think about my guests, I definitely think about a lot
Speaker 8: of the incredible experts we've had on sleep. And the
Speaker 8: reason I bring up sleep is because I think it's
Speaker 8: the one habit that incredibly impacts every other habit. When
Speaker 8: you get a good night's sleep, you're less likely to
Speaker 8: eat foods that are bad for you, You're more likely
Speaker 8: to have the energy to work out, You're going to
Speaker 8: feel more motivated and focused at work. It's the domino effect.
Speaker 8: And what I've learned about sleep is that a lot
Speaker 8: of us are not trying to build up our sleep
Speaker 8: like we build up other parts of our life. We
Speaker 8: want to gain mastery at our careers, we want to
Speaker 8: get good at our relationships, but so much of that
Speaker 8: is based on the quality of our sleep. If you
Speaker 8: have slept well, you're less irritable, you're less agitated, You're
Speaker 8: less likely to get angry or frustrated when something doesn't
Speaker 8: go your way because you have that foundational calm. And
Speaker 8: so for me, the things I've learned about sleep, the
Speaker 8: first is set a bedtime routine. Try and sleep at
Speaker 8: the same time every single day. Again at least five
Speaker 8: days a week. Second is, try and sleep in what's
Speaker 8: known as cave like darkness. A lot of us today
Speaker 8: have flashing lights from TVs, from remote controls, from our phones,
Speaker 8: whatever it may be. Try and sleep in cave like
Speaker 8: darkness as best as you can. Try and sleep in
Speaker 8: a temperature that's sixty three to sixty eight sixty nine fahrenheit.
Speaker 8: That's the recommended temperature, slightly cooler. We actually sleep better
Speaker 8: when it's a little bit cooler than what we think.
Speaker 8: And the last one is have a bedtime routine. You know,
Speaker 8: eat a few hours before you get into before you're
Speaker 8: going to go to bed, stop looking at phone an
Speaker 8: hour before bed. Really create that energy to be able
Speaker 8: to switch off. And so sleep has been something I've
Speaker 8: focused on with a lot of my amazing guests, and
Speaker 8: the fulfillment and sleep can give so much fulfillment and
Speaker 8: peace in life. I think it would change so much
Speaker 8: of our day.
Speaker 2: Thank you for joining us for the best of my legacy.
Speaker 2: New episodes drop every Tuesday. Don't forget to subscribe so
Speaker 2: you never miss a moment.