Stop Wasting Your Gym Sweat (40 Minutes of This Wins Every Time) | Will Harlow : 1466
May 14, 2026 · 1h 5m
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EP · The Human Upgrade: Biohacking for Longevity & Performance · Stop Wasting Your Gym Sweat (40 Minutes of This Wins Every Time) | Will Harlow : 14661:04:33
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Transcript
asr · 13,869 words · docs
0:00Walking is great, but on its own it's not enough.
0:02Japanese pedometer companies they made up 10,000 steps.
0:06If you do too much, you actually decrease your bone density and your muscle mass.
0:10If you're over 50, going for a long run is one of the dumbest things you could ever do.
0:14The longevity data is actually interesting when it comes to steps.
0:17So 7,000 steps is the number I landed on as well from my research, which blows people's minds because they think I need to spend five hours a week in the gym to get any results.
0:25You do not.
0:25I like to give people something called this.
0:28You're listening to the human upgrade with Dave Asprey.
0:36What if you could make your brain sharper in just 10 to 15 minutes a day?
0:40Focus comes down to how well your mitochondria are working because that's how your brain makes energy.
0:45When your mitochondria slow down, you get brain fog, fatigue, and low motivation.
0:50Light changes how that system behaves.
0:53Scientists have been studying near-infrared light for years because of how it interacts with mitochondria and supports energy production in your brain.
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