You’ve been lied to about how long it takes to change a habit. This episode reveals a powerful, science-backed method to rewire your brain in just 63 seconds—without relying on willpower. You’ll discover how to use the 63-second window to interrupt destructive thought loops and how true habit change requires 63-day habit formation, not the popularized 21-day myth.
Watch this episode on YouTube for the full video experience:
https://www.youtube.com/@DaveAspreyBPR
Host Dave Asprey sits down with Dr. Caroline Leaf, a cognitive neuroscientist and best-selling author known for her groundbreaking work on the mind-brain connection. With over four decades of experience, Dr. Leaf has helped millions better understand the differences between the mind vs brain, how to harness intuition and neurobiology, and how to apply science-based tools for healing trauma with neuroscience. Her newest work, Help in a Hurry, builds on her bestselling book Cleaning Up Your Mental Mess, offering real-time tools to regain mental control during moments of emotional chaos.
You’ll learn:
• Why the 21-day habit myth persists and what the neuroscience actually shows
• How to use the 63-second window to stop toxic thoughts from wiring into your brain
• What happens during the 63-day habit formation cycle and how to stay on track
• The difference between the subconscious vs unconscious mind
• How to rewire your brain for better emotional regulation and decision-making
• The power of forgiveness and how it relates to quantum entanglement
• Caroline Leaf’s mental mess strategies to overcome triggers in real time
• Why the free will neuroscience debate matters for your mental sovereignty
• How to interpret intuitive “blips” through a neuroscience lens
• Tools for using neuroplasticity to heal trauma, manage emotions, and boost clarity
This episode is a must-listen for anyone interested in brain optimization, biohacking, human performance, mental resilience, and smarter-not-harder strategies for personal growth. Whether you’re focused on fasting, cold therapy, nootropics, sleep optimization, or upgrading your mitochondria, these mental frameworks will amplify your results.
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 is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting-edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.
Episodes are released every Tuesday and Thursday, where Dave asks the questions no one else dares, and brings you real tools to become more resilient, aware, and high performing.
Thank you to our sponsors!
Resources:
• Order Caroline’s New Book ‘Help in a Hurry’ - https://a.co/d/6O9RaJB
• Caroline's Website: https://drleaf.com/
• Dave Asprey’s Website: https://daveasprey.com
• Danger Coffee: https://dangercoffee.com/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
• 0:54 Intro
• 1:12 63-Second Habit Rule
• 5:14 21 vs 63 Days
• 9:20 Habits vs Trauma
• 14:19 Healing & Spiritual Insight
• 17:43 Free Will & Mind-Brain Link
• 19:11 Conscious vs Subconscious
• 26:02 Intuition & Memory
• 33:15 AI & Consciousness
• 37:56 Death & Energy
• 51:21 Forgiveness & Entanglement
• 55:14 Self-Regulation Tools
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The Human Upgrade: Biohacking for Longevity & Performance 
