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Dubbed “The Father of Biohacking” for his expertise in developing hacks and habits to enhance longevity and health, Dave Asprey, a 4x NY Times Bestselling Author of “Heavily Meditated” and Health Science and Biotech Entrepreneur, is well-known in the wellness community. In a recent interview with Eat This, Not That!, Asprey shared insights into his personal morning routines aimed at promoting fat loss throughout the day. According to Asprey, the morning sets the tone for the rest of the day, shaping one’s metabolism. Here are five of Asprey’s favorite biohacks for boosting fat burning in the morning.
Morning Sunlight
Asprey’s first tip is to get sunlight exposure in the morning. He notes that morning sunlight plays a crucial role in regulating circadian rhythms, a key factor in metabolism. Research indicates that individuals exposed to bright morning light tend to have lower body mass indexes compared to those who receive most of their light exposure later in the day. Furthermore, sunlight exposure aids in the synthesis of vitamin D, an essential nutrient for hormone balance and metabolic well-being. Asprey advises being mindful of sun exposure duration to mitigate potential sun damage risks, despite the lower risks associated with morning sunlight exposure.
Cold Exposure
Another biohack proposed by Asprey involves cold exposure. He recommends incorporating cold plunges or showers into the morning routine for their fat loss benefits. The sudden cold stress prompts the body to regenerate healthy mitochondria, vital for metabolic health. Additionally, cold therapy increases the presence of metabolically active brown fat in the body, enabling more calorie burning. Asprey suggests starting with a cold shower post regular shower, gradually increasing exposure time from 30 seconds to approximately 3 minutes daily. While initially challenging, adapting to cold therapy can lead to long-term benefits for overall well-being.
HIIT
He also recommends HIIT workouts. “Long, steady-state cardio sessions don’t work. High-intensity interval training (HIIT) does,” says Asprey. “Like cold therapy, it is another powerful signal that tells your body to make new mitochondria. And unlike steady-state cardio, where you burn extra calories only when you’re exercising, your body keeps burning a lot of calories all day long after a HIIT workout.” Here is his recommended workout: “Go to a track or park and warm up with a light walk. Then, immediately sprint as fast as you can, all-out, 100%, like a tiger is chasing you for 30 seconds. Then, go back to your slow walk. It’s even better if you find a grassy area to lay down in to recover. After a few minutes, do another 30 second sprint. Repeat this 6-8 times. If you’re new to this type of exercise, start with 1-2 sprints and work your way up to 6-8. You’ll notice amazing changes in your overall fitness and body composition if you do this 3x per week. If you can’t run, use an exercise bike.”
Mycotoxin-Free Coffee
Asprey also recommends a morning dose of caffeine in the form of mycotoxin-free coffee. “Coffee has metabolism-igniting superpowers. Caffeine increases your metabolic rate while studies show polyphenols (antioxidants found in coffee) can help reduce appetite and increase fat-burning,” he says. “It’s important to drink high-quality coffee that’s tested for toxins. Toxins, especially mold toxins (mycotoxins), impair fat burning. I’m passionate about coffee that makes you feel good, which is why I created Danger Coffee. We test it for toxins and re-mineralize it with over 50 trace and ultra-trace minerals for amazing energy without the jitters and crash.”
Meditation, Breathwork, and Gratitude
You wouldn’t think of meditation and gratitude as a hack for your fat loss, but according to Asprey, it is. “When you’re stuck in a fear or anxiety state, your body produces excess cortisol. Cortisol is a hormone that, in excess, increases blood glucose and stimulates fat deposition, especially around the abdomen. Cortisol isn’t bad. In fact, you need cortisol (especially in the morning) to regulate your circadian rhythm. However, chronically high cortisol can ruin your fat loss goals,” he explains. “Keep cortisol in check by starting your day with meditation and breathwork. One of my favorite breathwork exercises for calming the mind is the box breath: breathe in for four seconds, hold for four seconds, breathe out for four seconds, hold for four seconds, repeat. Writing in a gratitude journal can also help reduce stress and cortisol.”
