The definition of biohacking is changing the environment around you and inside of you so you have full control of your own biology. After 25 years of studying longevity, health, and human performance, Dave Asprey created this course as the distillation of the most important things that are going to work — and how to adapt them for you. The first lesson serves as an introduction to biohacking, empowering you to take control of your health, energy, and longevity (without wasting time, money, or effort). 

In this lesson, Dave Asprey dives deep into the science of nutrition, toxins, and fats, offering practical strategies to transform your health and energy. Learn why not all calories are created equal, how to minimize toxins in your diet, and the importance of choosing the right fats for optimal cellular function. You’ll also discover the hidden culprits behind cravings, inflammation, and low energy, and gain tools to make smarter, healthier food choices tailored to your unique biology. 

Learn how to maximize cardiovascular fitness with minimal time investment, build lean muscle efficiently, and understand the role of recovery and diet in achieving your goals. Discover the power of high-intensity interval training, muscle-building techniques, and the importance of functional movement for a healthier, longer life.

Recovery is pivotal in transforming stress into strength. By combining “good” stressors with plenty of recovery, you can enhance resilience, optimize performance, and achieve better health outcomes with less time and effort.

In these lessons, you’ll learn practical techniques such as monitoring heart rate variability, practicing cold and heat therapies, harnessing the healing power of light, and improving vagal tone through heart coherence training.

Let’s transform your nights into restorative powerhouses with simple, effective strategies for better sleep. This lesson covers the science of sleep stages and circadian rhythm alongside actionable tips to manage light exposure, regulate evening blood sugar, and perfect your sleep environment.

Building on the previous lesson, Dave further explains the connection between hormones and overall well-being. He delves into the role of testosterone, estrogen, thyroid, and other key hormones in fertility, energy, and emotional balance. This lesson includes additional steps you can take to optimize your hormone levels through diet, environment, stress management, and bioidentical therapies. 

There is a profound connection between metabolism, energy, and weight management. In this lesson, you’ll discover how fasting impacts mitochondrial function, fat-burning efficiency, and metabolic flexibility. 

The key: Learn how to make fasting sustainable and avoid the “fasting trap.” If you can learn to fast without overstressing the body, you will greatly improve your mental and physical vitality.

Brain health is foundational to your enjoyment of being alive. Prioritize brain health over physical appearance or other goals! To that end, this lesson offers multiple ways to optimize your brain’s performance and reverse cognitive decline with brain-boosting lifestyle strategies, supplements, and cutting-edge therapies. 

In this lesson, you’ll explore the transformative practice of becoming untriggerable, which is key to long-term physical and emotional wellness. Learn how gratitude serves as the foundation for forgiveness, and discover actionable techniques to reset your emotional responses. With insights drawn from neuroscience, ancient traditions, and modern biohacking practices, you'll gain the tools to let go of fear, enhance neuroplasticity, and reclaim your peace of mind.

In this final lesson, Dave walks through the seven pillars of aging and recaps practical strategies that not only extend lifespan but also improve the quality of life. The goal: thrive in body and mind, stay resilient, and age gracefully.