EP 1363
1363. How Long Can Humans Really Live… (with Dan Buettner)
In this episode of The Human Upgrade, Host Dave Asprey co hosts a rare, live conversation with Dan Buettner that puts two opposing longevity philosophies face to face, without ego or dogma. Dave brings the biohacking lens, focusing on mitochondria, brain optimization, sleep optimization, fasting, ketosis, AI driven training, supplements, and measurable human performance, while Dan draws from decades of Blue Zones research showing how environment, community, movement, and purpose shape lifespan at scale. Together, they debate the real limits of human longevity, whether aging is better solved through intervention or environment design, and why signaling, metabolism, and circadian biology may matter more than willpower or genetics alone. The discussion moves from aging science and neuroplasticity to diet, protein, beans versus meat, salt and hydration, and what actually works in real life, offering listeners a grounded, high signal framework for anti aging, longevity, and performance using a Smarter Not Harder approach led by Dave Asprey.
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In this Episode of The Human Upgrade™...
You’re about to hear one of the most honest longevity conversations ever recorded. This co hosted episode brings together two longevity leaders with opposing views on how long humans can live, yet enormous respect for each other and the science. Recorded live at Eudemonia, this discussion gives you clear frameworks for longevity, biohacking, human performance, and anti aging without all the tribal thinking that can plague modern health conversations!
Host Dave Asprey sits down with Dan Buettner for a rare co hosted podcast that explores where biohacking and Blue Zones philosophy clash and where they surprisingly align. Dan Buettner is a National Geographic Explorer, Emmy Award winning producer, and five time New York Times bestselling author. He is best known for identifying the Blue Zones, regions of the world where people live the longest and healthiest lives. His research has reshaped cities, healthcare systems, and insurance models across the United States, improving health outcomes for more than 10 million Americans. His Netflix series Live to 100: Secrets of the Blue Zones earned six Emmy nominations and won three. Dan is also an accomplished endurance athlete with three Guinness World Records in distance cycling.
Together, Dave and Dan debate the true limits of human lifespan, whether longevity is driven more by environment or intervention, and how modern tools like AI, functional medicine, supplements, fasting, ketosis, and sleep optimization compare to walkable communities, movement, and purpose. They explore mitochondria, neuroplasticity, metabolism, brain optimization, and why Smarter Not Harder applies whether you follow a carnivore leaning diet, a bean based diet, or something in between. This episode gives you both sides of the longevity argument and lets you decide what fits your biology, values, and goals.
You’ll Learn:
- Why Dan believes average human lifespan likely tops out in the mid 90s and how Blue Zones support longevity without chronic disease
- Why Host Dave Asprey believes biohacking, AI, and modern science could push longevity toward 150, 180, or beyond
- How environmental design hacks unconscious behavior more effectively than willpower
- The overlooked role of light, darkness, and circadian rhythm in sleep optimization and human performance
- How fasting and ketosis support longevity when used strategically instead of obsessively
- Why mitochondria signaling may matter more than fixing every cell individually
- How neuroplasticity and brain optimization influence aging and resilience
- Where supplements and nootropics help and where simplicity wins
- The real debate around carnivore diets, carbs, beans, metabolism, and longevity
- Why community, purpose, and movement remain foundational even in advanced biohacking
- How Danger Coffee fits into energy, focus, and Smarter Not Harder performance strategies
Keywords: longevity debate, biohacking vs blue zones, dave asprey dan buettner, human lifespan limits, how long can humans live, anti aging science, blue zones longevity, environment vs intervention longevity, human performance optimization, mitochondria signaling, aging clocks epigenetics, neuroplasticity aging, brain optimization longevity, sleep optimization circadian rhythm, fasting longevity science, intermittent fasting longevity, ketosis metabolism aging, AI longevity tools, AI exercise training, VO2 max lifespan, metabolism optimization, supplements longevity, nootropics brain health, carnivore diet longevity, beans vs meat longevity, protein mTOR aging, functional medicine longevity, community purpose lifespan, movement vs exercise longevity, light exposure circadian health, darkness sleep longevity, daveasprey biohacking, dan buettner blue zones, smarter not harder longevity, danger coffee performance
Thank you to our sponsors!
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Resources:
- Dan’s new podcast: https://danbuettner.com/podcast/
- Dan’s website: https://danbuettner.com/
- Dave Asprey’s Latest News | Go to https://daveasprey.com/tojoin 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
“I can help you get to your mid nineties largely without chronic disease and with a lot more money in your bank account because you’re not spending on healthcare...”
Dan Buettner
0:00 – Trailer
A fast paced preview of the core debates, big claims, and philosophical tension between biohacking and Blue Zones longevity.
2:50 – Introduction & Longevity Philosophy
Dave Asprey and Dan Buettner set the stage by explaining their opposing views on lifespan limits, why they respect each other’s work, and what this co hosted conversation aims to explore.
4:59 – Light & Circadian Biology
Dave breaks down how light exposure, darkness, and circadian signaling affect sleep, mitochondria, brain function, and long term longevity.
7:21 – Aging Science & Interventions
The discussion turns to aging clocks, genetics, signaling networks, and whether modern interventions can realistically extend human lifespan beyond current biological limits.
13:18 – Community & Social Connection
Dan explains why purpose, friendship, and social structure are powerful longevity drivers and how they shape hormones, behavior, and resilience.
15:16 – Biohacking Basics
Dave defines biohacking as environmental and internal signaling, highlighting low cost, high impact tools that improve awareness, energy, and performance.
19:04 – Movement & Exercise
They compare everyday movement in Blue Zones with modern exercise and AI assisted training as signals that improve metabolic health and lifespan.
21:20 – Diet & Nutrition Philosophy
Dave and Dan debate protein, carbs, beans, meat, and metabolic signaling, revealing where their nutritional philosophies diverge and overlap.
31:06 – Dave’s Daily Diet
Dave walks through what he actually eats in a day, including protein intake, fats, vegetables, and how he thinks about food as a signaling tool.
33:49 – Salt & Hydration
Dave explains why salt and electrolytes matter for cellular hydration, blood flow, and performance, and why sodium has been misunderstood.
41:07 – Marketing & Building Bulletproof
Dave shares how Bulletproof grew by focusing on products that truly work and why authenticity and efficacy matter more than hype.
49:10 – Rapid Fire Round
Dave answers a series of quick hit questions on food, supplements, nicotine, fasting, and common health myths.
55:00 – Closing Thoughts
They reflect on curiosity, respect, and why multiple paths to longevity can coexist without turning into dogma.
Enjoy the show!
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