High-Oxalate Foods to Avoid or Limit

This solo masterclass on oxalates explains why many people who eat clean still struggle with joint pain, kidney stones, fatigue, brain fog, and chronic inflammation. You’ll learn how oxalates behave very differently from other plant compounds like lectins, phytates, and salicylates. Unlike those compounds, oxalates physically bind minerals and form microscopic crystals that can lodge in tissues, damage mitochondria, and accumulate over time. This episode will change how you think about superfoods, clean eating, and long term human performance. 

Watch this episode on YouTube for the full video experience: 

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

Host Dave Asprey walks you through the real science of oxalates using decades of self experimentation, functional medicine research, and hands on biohacking. As the founder of the biohacking movement, Dave has tested fasting, ketosis, carnivore strategies, supplements, nootropics, sleep optimization protocols, and metabolic interventions to uncover what actually improves resilience, neuroplasticity, and mitochondrial function without unnecessary damage. 

In this masterclass, you’ll learn why oxalates cause problems even when digestion seems fine, why symptoms can show up in joints, kidneys, nerves, skin, and old injuries, and why reducing oxalates too fast can make you feel worse before you feel better. Dave explains oxalate dumping, candida driven oxalate overload, microbiome interactions, and why foods like spinach, almonds, cacao, and green smoothies often backfire over time. He also shares practical ways to lower your oxalate load safely, support mineral balance, and protect your metabolism and brain using a Smarter Not Harder approach. 

This episode is for you if you eat “healthy” but still feel off, deal with unexplained pain or inflammation, or want to improve longevity, brain optimization, sleep, and human performance without extreme restriction. 

You’ll Learn: 

• Why oxalates are different from lectins, phytates, and other plant toxins 

• How oxalates drain minerals and damage mitochondria 

• What oxalate dumping feels like and how to avoid it 

• Which superfoods cause the biggest problems and what to replace them with 

• How hydration, minerals, and supplements affect oxalate clearance 

• Why oxalates accelerate aging and tissue stiffness over time 

• Practical biohacking strategies to protect longevity and human performance 

Want to pull this information into your real life? Join my Low-Ox 30: A FREE 30-Day Reset to Reduce Inflammation & Brain Fog here: https://daveasprey.com/2026-low-ox-reset/

Thank you to our sponsors! 

-ECHO Water | Go to http://echowater.com/dave and use code DAVE10 for 10% off your ECHO Flask.  

-Branch Basics | Get 15% off Branch Basics with the code DAVE15 at https://branchbasics.com/DAVE15. 

-BodyHealth | Go to https://bodyhealth.com/ and use code DAVE20 to save 20% off your first order of PerfectAmino. 

-Zbiotics | Go to https://zbiotics.com/DAVE for 15% off your first order. 

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: oxalates, oxalic acid, biohacking oxalates, oxalate dumping, plant toxins explained, lectins vs oxalates, phytates and mineral absorption, anti-nutrients, superfoods controversy, clean eating problems, kidney stones oxalates, joint pain inflammation, mineral depletion, calcium oxalate crystals, metabolism dysfunction, brain fog causes, neuroplasticity and inflammation, longevity nutrition, anti-aging nutrition, functional medicine oxalates, supplements for oxalates, hydration and kidney health, urinary pH balance, candida and oxalates, microbiome and oxalates, fasting and oxalates, ketosis and oxalates, carnivore diet transition, human performance nutrition, sleep optimization inflammation, nootropics and brain optimization, Dave Asprey oxalates 

Resources:   

• Join Our New Low-Oxalate Challenge! https://daveasprey.com/2026-low-ox-reset/ 

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.  

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

• My Daily Supplements: SuppGrade Labs (15% Off)   

• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)   

• 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 

1:25 – Introduction 

3:18 – What Are Oxalates 

5:40 – Oxalates vs Other Plant Toxins 

7:18 – Oxalate Sources and Chemistry 

9:17 – Kidney Stones and Crystal Formation 

10:19 – Oxalate Dumping Explained 

12:03 – System Level Effects 

14:54 – Inflammation, Mitochondria, and Aging 

16:56 – Who Should Pay Attention 

19:32 – High Oxalate Foods 

24:56 – Smart Food Swaps 

27:22 – Exercise and Hydration 

29:07 – Clearing Oxalates Safely 

31:01 – Summary and Key Takeaways 

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