Top Core Exercises to Protect Joints

Most people think about heart disease and metabolism when they talk about longevity, but too few talk about joint health. In this episode, you’ll discover how to biohack your joints to prevent pain, reverse damage, and move like you’re decades younger. Host Dave Asprey reveals how functional movement, core stability, and recovery can transform joint health, helping you maintain pain-free performance for life. 

Watch this episode on YouTube for the full video experience: 

https://www.youtube.com/@DaveAspreyBPR 

Dr. Jason Snibbe is a globally recognized, board-certified orthopedic surgeon and a pioneer in advanced, minimally invasive, and robotic surgeries of the shoulder, elbow, hip, and knee. Fellowship-trained in Sports Medicine and Robotic Joint Reconstruction, he has achieved the lowest complication rate at Cedars-Sinai Medical Center and is the official orthopedic surgeon for the Los Angeles Clippers. He also serves as an orthopedic consultant for the Los Angeles Lakers, Los Angeles Sparks, Los Angeles Angels of Anaheim, and Los Angeles Kings. As a founding and managing partner in DOCS Spine and Orthopedics and Docs Surgical Hospital, Dr. Snibbe lectures and trains surgeons around the world in his specialized techniques. 

Host Dave Asprey and Dr. Snibbe uncover how weak glutes, poor core engagement, and bad footwear accelerate joint aging, and how functional movement training and fascia care can protect your body from surgery. You’ll learn why proper biomechanics are central to human performance and longevity, how hypermobility and fascia impact neuroplasticity, and the latest biohacking tools for recovery and joint regeneration. 

You’ll Learn: 

• The real cause of joint damage and how to prevent it 

• How to build a stronger core and glutes for long-term joint stability 

• Why footwear choices can make or break your movement quality 

• The truth about fascia, stretching, and strength training 

• When to use PRP, stem cells, and biologics for healing 

• How hypermobility affects your joints, brain, and longevity 

• Daily mobility and recovery habits that prevent future surgery 

They explore how biologics like PRP, stem cells, and exosomes are changing orthopedic recovery and joint repair, and why functional medicine is moving beyond surgery toward regeneration. You’ll hear how precision movement, fascia work, and strength training protect your joints and enhance human performance and longevity.  

This is essential listening for anyone serious about biohacking, hacking human performance, improving mobility, and extending longevity. You’ll also learn how neuroplasticity, metabolism, and brain optimization all connect to the way you move. 

Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights in health, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living. 

New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient. 

Keywords: Joint biohacking, Orthopedic regeneration, Functional movement patterns, Core stability training, Glute activation exercises, Fascia mobility, Hypermobility syndrome, Ehlers-Danlos collagen disorder, Foot biomechanics, Pronation and supination, Arch support orthotics, Barefoot gait training, Stem cell joint repair, PRP knee therapy, Exosome orthopedic recovery, Meniscus tear alternatives, Robotic joint surgery, Posture correction, Gait analysis technology, Pain-free longevity 

Thank you to our sponsors!  

• TRU KAVA | Go to https://trukava.com/ and use code DAVE10 for 10% off. 
• BON CHARGE | Go to https://boncharge.com and use code DAVE for 15% off. 
• OneSkin | For a limited time, try OneSkin for 15% off with code DAVE at https://www.oneskin.co/DAVE 
• Business of Biohacking Summit | Register to attend October 20-23 in Austin, TX https://businessofbiohacking.com/ 

Resources:  

• Learn more about Dr. Snibbe’s work: https://www.drjasonsnibbe.com/ 

• Danger Coffee: https://dangercoffee.com/discount/dave15 

• Dave Asprey’s BEYOND Conference: https://beyondconference.com 

• Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated 

• Upgrade Collective: https://www.ourupgradecollective.com 

• Upgrade Labs: https://upgradelabs.com 

• 40 Years of Zen: https://40yearsofzen.com 

Timestamps: 

• 0:00 — Trailer 

• 1:28 — Introduction 

• 2:38 — The Kinetic Chain 

• 9:34 — Core and Glutes 

• 12:18 — Stretching and Fascia 

• 17:32 — Sleep and Recovery 

• 18:49 — Vibration Therapy 

• 23:47 — Gait and Compensation 

• 30:47 — Robotic Surgery 

• 34:28 — Future of Medicine 

• 39:23 — Footwear Mistakes 

• 48:48 — Wearables and Tech 

• 55:13 — Stem Cells and Biologics 

• 1:01:20 — Final Takeaways 

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