Recommended dosing and timing for energy and recovery

Your mitochondria are the power plants of your cells, and when they break down, you lose energy, brain sharpness, and resilience against aging. In this episode, you’ll learn how to hack your mitochondria to supercharge human performance, prevent decline, and extend longevity with tools that are natural, effective, and backed by decades of research. 

Watch the condensed video highlight version of this episode (and much more!) on YouTube: 

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

Host Dave Asprey sits down with Catharine Arnston, founder of ENERGYbits, recent PhD graduate, and one of the world’s top experts on algae and functional medicine. Entering her 70th year without medications, with the cognition to finish a doctorate, and the health markers of someone decades younger, Catharine is living proof of how mitochondria and nutrition shape aging, brain optimization, and resilience. 

Together they break down why mitochondria fail after age 30, how algae works as a master supplement to restore superoxide dismutase (SOD) and glutathione, and what happens when you give your cells the nutrients they’re wired to need. They uncover how mitochondria connect to energy, inflammation, metabolism, and cellular resilience. This is a masterclass in hacking energy and longevity, built for people who want to upgrade every system of the body and mind.  

You’ll learn: 

• Why mitochondria decline after age 30 and how to stop it 

• The role of superoxide dismutase (SOD) and glutathione in preventing cellular “rust” 

• How spirulina and chlorella outperform most supplements for detox and energy 

• The connection between mitochondria and brain optimization 

• Why men’s higher iron levels accelerate aging and how algae helps balance it 

• The real link between metabolism, inflammation, and longevity 

• How to build a mitochondria-first biohacking stack that actually works 

This is essential listening for fans of biohacking, hacking human performance, functional medicine, and longevity who want actionable tools from Host Dave Asprey and a guest who embodies what it means to age with energy, clarity, and vitality. 

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 (audio-only), and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient. 

Keywords: Catharine Arnston, mitochondria, biohacking, algae supplements, spirulina, chlorella, superoxide dismutase, SOD, glutathione, metabolism, longevity, human performance, brain optimization, functional medicine, supplements, neuroplasticity, nootropics, ketosis, fasting, cold therapy, sleep optimization, carnivore, Danger Coffee, Smarter Not Harder, Dave Asprey, Human Upgrade podcast 

**CTA: Go to www.energybits.com and use code ‘BEYOND’ for a 20% discount** 

Thank you to our sponsors!  

• HeartMath | Go to https://www.heartmath.com/dave to save 15% off. 
• Zbiotics | Go to https://zbiotics.com/DAVE for 15% off your first order. 
• STEMREGEN | Go to https://stemregen.co/dave25 and use code DAVE25 for 25% off your order. 

Resources:  

• 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 

1:18 — Intro 

3:03 — Longevity & Algae 

8:48 — Mitochondria & ATP 

13:08 — Free Radicals & SOD 

13:18 — Aging After 30 

17:18 — Men vs Women in Aging 

24:18 — Mitochondrial Breakdown 

30:03 — Algae for Mitochondria 

37:18 — SOD, Glutathione & Manganese 

45:18 — Algae Dosing Tips 

51:18 — Processing & Quality 

58:18 — Carnivore vs Plants 

1:00:48 — Takeaways 

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