Think you’ve missed your chance to get in shape? Biohacking pioneer Dave Asprey says a few weeks is enough to build healthier habits, lose fat and improve your energy – if you stop chasing quick fixes and focus on what really works
If you’ve resigned yourself to the idea that getting in shape before the end of summer is impossible, biohacking creator Dave Asprey wants you to reconsider.
The longevity expert, bestselling author and coiner of the term ‘biohacking’ says he knows exactly how frustrating it can feel when you’re putting in the effort without seeing results. Before becoming one of the biggest names in health optimisation, Asprey was overweight, battling brain fog and poor metabolic health despite spending long hours at the gym.
“I was exercising for 90 minutes a day, six days a week and eating a low-fat, low-calorie diet. I still had a 46-inch waist,” he says. “I tried everything that was ‘supposed’ to work”. The latter is an experience many of us can surely relate to.
Rather than chasing rapid weight loss, Asprey believes the focus should be on creating an understanding so that your body can work with you instead of against you. “The fitness world has been selling you the same story for decades: calories in, calories out. Run on the treadmill for two hours a day,” he says.
“There is so much more that dictates how your body uses and stores energy. Your hormones, your sleep quality, your stress levels, your toxin load, your mitochondrial function, the quality of food you’re eating. All of it affects how your body stores and burns fat. Treating weight loss like a maths problem ignores most of the variables.”
Forget quick fixes
With weight-loss injections becoming increasingly common, many people are tempted by the promise of fast results. While Asprey acknowledges these medications can be effective for some people, he believes long-term success comes from addressing the habits that underpin overall health.
“Ozempic works but it’s a band-aid,” he says. “When you stop taking it, the weight comes back because your underlying biology and your habits revert back to the way they were.”
Instead, he suggests improving sleep, reducing inflammation, stabilising blood sugar and maintaining muscle are the foundations of sustainable progress. “The natural route is slower but more sustainable.”
“Forget the number on the scale,” he says. “Pay attention to how you look, how you feel, and how much energy you have.”
Focus on what you can control
According to Asprey, one of the biggest mistakes people make is berating themselves for thinking that they should be pushing harder. “You’re not lacking in effort or willpower. I’ve been where you are: exercising 90 minutes a day, starving myself. I was just looking in the wrong places,” he says.
Instead, he encourages people to focus on the factors he believes have the biggest influence on body composition. “The best approach is to eat an anti-inflammatory diet and fix your sleep, hormones and stress.”
But how? Asprey personally recommends eating plenty of high-quality protein, prioritising resistance training over excessive cardio, improving sleep quality and finding effective ways to manage stress through practices such as meditation and breathwork.
“Do short, intense exercise and resistance training. Don’t overdo it,” he suggests while also highlighting the importance of recovery. “Quality is more important than quantity,” he says of sleep. “Get at least 1.5 hours each deep and REM sleep every night.”
Don’t keep putting it off
Summer holidays often become an excuse to postpone healthy habits until autumn. Who wants to spend their well earned holidays on a diet? But you don’t have to ruin your holiday if you’re doing things in moderation.
“You have to be realistic. If sticking with your diet means missing out on time with loved ones, then you might end up worse in the long run.”
“You can absolutely enjoy yourself and stick with your diet,” he says. “Most restaurants can make you a steak cooked in butter with steamed vegetables.” (Albeit this may be a little pricey or non-vegetarian for many – you get the gist.)
“Start now,” he urges! “Your body changes faster than you think when you stop fighting your biology. You’ve still got enough time this summer to lose fat, build muscle, sleep better and have more energy. The trick is to send your body the right signals every day.”
For Asprey, sustainable and healthy weight loss isn’t about eating as little as possible or punishing yourself in the gym – it’s about creating habits that support your everyday health.
“Don’t starve yourself. That teaches your body to hold onto fat and burn muscle,” says Asprey. “Lift heavy things. Eat enough protein. Sleep like your life depends on it, because it does.”
“Your biology is listening to every choice you make. Give it the right instructions, and a few months is plenty of time to see a real difference.”
