How To Maximize Physical, Metabolic, And Cognitive Health With Minimal Effort

Episode 723 1h 8m


Biohacking is all the rage, but if you’re not doing it correctly, you could wind up causing more harm than good. Overexercising, undereating, and eating too many superfoods can have the reverse effect as intended, causing nutrient deficiencies, weight gain, and cortisol depletion. Sometimes less is more, and by toggling our biohacking tools at the right time and with the right intensity, we can get closer to the results we want.

I’m excited to sit down with my good friend, Dave Asprey, to talk about how to upgrade our metabolism, stress response, strength, and brain health while radically reducing the amount of effort it takes to get there. Dave says that the key to achieving peak wellness isn’t about doing more; it’s about doing less—exercising and eating smarter, not harder. Dave shares how we can get the maximum results in our physical, metabolic, and cognitive health—with minimum effort, and the top things we can do today to biohack our metabolic, neurological, and epigenetic systems.

We discuss the essential minerals missing from almost everyone's diet, the problems caused by mineral deficiencies, and how to know if you are deficient. We also talk about whole-body vibration training and how it’s one of the best ways to hack your strength and recovery in just minutes every day, as opposed to spending hours at the gym every week. Physical resilience is intimately connected to spiritual resilience. Dave and I close our conversation by talking about spiritual fitness and the importance of practicing gratitude, forgiveness, and kindness—essential elements of a healthy, peaceful, and happy life. I hope you’ll tune in.


This episode is brought to you by Rupa Health, MitoPure, Paleovalley, and Nordic Naturals. The Doctor’s Farmacy podcast works with a select group of sponsors to allow for ongoing production and allow it to be zero-cost to anyone who wishes to listen to and watch the podcast.

Topics Covered

  • Optimizing your body’s operating system


  • Reaching maximum cardio fitness with minimal effort


  • The role of nutrients in optimizing cardio fitness


  • Strength and muscle building


  • Building blocks of muscle and full-body health


  • Zone 2 cardio


  • Optimizing energy


  • Detoxing and lymphatic drainage


  • Spiritual fitness


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Resources Mentioned

Host & Guests


Automatically generated. Please forgive any typos or errors in the following transcript. It was generated by a third party and has not been subsequently reviewed by our team.

Introduction: Coming up on this episode of The Doctor's Farmacy.

Dave Asprey: The amount of time you brush your teeth every week is how much it takes to be cardiovascularly six times more fit than your friend who's addicted to cardio classes.

Dr. Mark Hyman: Welcome to The Doctor's Farmacy. I'm Dr. Mark Hyman. And that's Farmacy with an F, a place for conversations that matter. And if you've ever wondered what biohacking is or how to upgrade your biology, this is going to be an amazing podcast because it's with my friend Dave Asprey, the original father of biohacking. And we're going to get into what that is. I think biohacking is just sort of the consumer version of functional medicine.

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Ep. 723 - How To Maximize Physical, Metabolic, And Cognitive Health With Minimal Effort