When it comes to biohacking, Dave Asprey isn’t just in the conversation—he’s leading it. As the father of biohacking and a regular contributor here at The Chalkboard Mag, Dave has spent years perfecting the art (and science) of upgrading the body, brain, and habits for peak performance. If anyone knows how to transform your 2025 into a year of optimized health and productivity, it’s him.
7 Upgrades for Your Body, Brain, and Habits
2025 is your year for improving your brain and body. Biohacking can help you get maximum results in less time and with minimal effort. Check out these 7 upgrades you can start today to make this year your best one yet.
Get your raw materials
If you want to upgrade your body, you must get your foundation right with raw materials– minerals and vitamin DAKE. Minerals power every chemical reaction that goes on in your body and fat-soluble vitamins D,A,K, and E shuttle minerals around to where they need to go. The problem is most people are deficient in one or more of these. I take Minerals 101 and Vitamin DAKE from my company, Suppgrade Labs, because they contain the right ratios in the correct forms that your body can use.
Personalize your longevity equation with AI
Your biology is unique. What works for me won’t work necessarily for you. Longevity is a formula. That’s why it’s important to have a plan tailored to you. It’s time to stop guessing and get data on what actually works. This is exactly what we are doing at Upgrade Labs. We’re gathering 10s of 1000s of data points that can help you know how your body is performing, how efficient your brain is, and even how old you are biologically. And then we’re using that information to guide you on a personalized journey through biohacking technologies that can make you younger, more muscular, smarter, faster, or just less stressed.
Work smarter, not harder
This year, ditch your 40-minute spin class or hour-long jog. Excessive cardio makes you weak, hungry, and drives your cortisol levels through the roof. Your body doesn’t care how long you worked. Instead, it cares about how fast a stressor comes on, how intense it is, and how quickly you return to baseline. The best workouts are short and sweet like the ones we do at Upgrade Labs on the AI-powered bike. If you have an Upgrade Labs near you, you can try it. If you want to learn more, I wrote a whole blog post about the benefits of this type of exercise and how to do it at home here.
Increase your animal protein
If your 2025 goal is fat loss, listen up. Before you reach for the Ozempic, try this: eat one gram of high-quality animal protein per pound of your ideal body weight per day. Protein stimulates GLP-1 [1] and therefore can have a similar effect on appetite and body weight as GLP-1 agonists like Ozempic and Mounjaro. Good sources of protein include grass-fed beef, wild game, pasture-raised eggs, and grass-fed dairy if you can tolerate it. Stick to animal protein. Plant protein is much less bioavailable.
Get heavily meditated
If you’re a biohacker, your supplements and therapies will work much better when you improve yourself on the spiritual level. This means letting go of traumas and triggers. Everyone holds onto traumas, big and small. Your body remembers threats because it wants to keep you alive. But fear is energetically expensive. If you’re living with lots of fear, you won’t have enough energy left to do the things that matter. The key to letting go is with forgiveness. I have a book coming out in the spring that will teach you the most effective ways to release your triggers and reclaim your energy. It’s called Heavily Meditated.
Find your tribe
Biohacking is a team effort. You can get way further when you surround yourself with others who are also committed to learning and growing. Plus it’s good for your biology. Studies show that people who have stronger connections live longer [2]. This year, find your tribe. One of the best places to meet like-minded individuals who are passionate about evolving and growing is at the Biohacking Conference.
Harness the power of stem cells and exosomes
Stem cells are the foundation of your body’s innate repair system. When a part of your body gets injured or damaged, stem cells rush to the site to restore the damage. As you get older, your stem cells lose their regenerative capacity [3]. Stem cell therapies are becoming more and more popular for healing injuries and potentially extending lifespan. They can be transformative but they’re also quite expensive. Stemregen is a supplement designed to put 10 million stem cells into circulation every time you take 2 capsules. It is a lot more affordable than stem cell therapy. Also, keep an eye out for exosome therapy in 2025. Exosomes are essentially stem cell “poop” – they’re vesicles that stem cells secrete and they have loads of regenerative properties. They’re also more accessible and are a lot safer than traditional stem cell therapies [4].
Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.
Wang Z, Zheng Y, Ruan H, Li L, Duan L, He S. Association between social activity frequency and overall survival in older people: results from the Chinese Longitudinal Healthy Longevity Survey (CLHLS). J Epidemiol Community Health. 2023 May;77(5):277-284. doi: 10.1136/jech-2022-219791. Epub 2023 Mar 6. PMID: 36878718.
Brunet A, Goodell MA, Rando TA. Ageing and rejuvenation of tissue stem cells and their niches. Nat Rev Mol Cell Biol. 2023 Jan;24(1):45-62. doi: 10.1038/s41580-022-00510-w. Epub 2022 Jul 20. PMID: 35859206; PMCID: PMC9879573.
Zhang K, Cheng K. Stem cell-derived exosome versus stem cell therapy. Nat Rev Bioeng. 2023 Apr 12:1-2. doi: 10.1038/s44222-023-00064-2. Epub ahead of print. PMID: 37359776; PMCID: PMC10092910.
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