hp-dave-logo.svg
Subscribe

EWOT – How Exercising with Oxygen Can Change Your Life

EWOT – How Exercising with Oxygen Can Change Your Life

by

Whether you’re a biohacker, an athlete, or you have a chronic autoimmune disease, oxygen is your ally.
The problem is, as you age your body gets less efficient at delivering oxygen to your tissues. These low oxygen conditions lead to brain fog, fatigue, reduced performance, and a weak immune system. Low oxygen also increases your risk of getting a chronic disease like Alzheimer’s 11.

So how can you get more oxygen into your tissues?
Enter EWOT.

What is EWOT?

EWOT stands for Exercise With Oxygen Therapy. You inhale air with a higher oxygen concentration (often 93–95%, compared to 21% in ambient air) through a mask while you exercise—such as cycling, walking on a treadmill, or strength training. The goal is to increase oxygen delivery to tissues, potentially improving exercise tolerance, reducing fatigue, and enhancing cellular function.

EWOT vs. HBOT

EWOT is different from Hyperbaric Oxygen Therapy (HBOT), where you get into a pressurized chamber.

I’m a huge fan of both.

  • EWOT is more affordable and accessible than HBOT.

  • It’s also more time-efficient—an HBOT session typically takes 90 minutes, while an EWOT session takes 15.

If your goal is longevity, you might want to include both in your regimen (just spread them out—too much oxygen can be toxic). Many people try both and pick what works best. If you have specific medical conditions, consult a functional doctor to guide your choice.

Benefits of EWOT

1. Exercise Performance

As exercise intensity increases, your muscles demand more oxygen. If your body can’t keep up, you fatigue faster.
EWOT increases circulation and oxygen delivery to your muscles, which improves performance.
One study found EWOT improved endurance in healthy people by 17–45% after two weeks 22.

2. Brain Performance

Your brain requires a constant, high supply of oxygen to function at its best.
Studies show that EWOT improves reaction time and short-term memory 33.

3. Inflammation Reduction

Hypoxia (low oxygen) contributes to inflammation 44.
EWOT improves oxygenation and circulation, which helps reduce inflammation in tissues.

4. Longevity

As you age, oxygen transport becomes less efficient—contributing to many aging-related diseases 55.
EWOT restores oxygen delivery and is a strong addition to any longevity regimen.

How to Do It

You may be able to find a clinic or biohacking center offering EWOT, or you can invest in a home system. Entry-level options start around $1,700, and you’ll also need a stationary bike or treadmill.

Many people feel results after just one session. With consistent use, benefits can last weeks, months—even years 66.

Want to Learn More?

  • EWOT: Stay tuned for The Human Upgrade Podcast episode coming soon

  • HBOT: Check out Episode 1281

References

  1. Liu G, Yang C, Wang X, Chen X, Wang Y, Le W. Oxygen metabolism abnormality and Alzheimer’s disease: An update. Redox Biol. 2023 Dec;68:102955.

  2. von Ardenne M, Klemm W, Klinger J. Double-blind study on the long-lasting improvement of physical endurance following oxygen-multistep-therapy. Z Alternsforsch. 1984 Jan-Feb;39(1):17-30.

  3. von Ardenne M, Klemm W. Increasing mental performance by multistep oxygen therapy. Z Alternsforsch. 1989 Jan-Feb;44(1):37-48.

  4. Bartels K, Grenz A, Eltzschig HK. Hypoxia and inflammation are two sides of the same coin. Proc Natl Acad Sci U S A. 2013 Nov 12;110(46):18351-2.

  5. Valli A, Harris AL, Kessler BM. Hypoxia metabolism in ageing. Aging (Albany NY). 2015 Jul;7(7):465-6.

  6. von Ardenne M. Age-dependence of oxygen transport into body tissues and the favorable modification of this transport by multistep oxygen therapy. Z Alternsforsch. 1984 Jul-Aug;39(4):187-210.

How I Raised My IQ By 20 Points (37 Easy Tips)

by

Your IQ isn’t fixed. That’s one of the biggest lies we’ve been told. Over the past 20 years, I raised mine by 20 points—not by being born with an advantage, but by removing the things that lowered it and intentionally training my brain to perform better. 

Some of the upgrades were immediate. Others took weeks. But they all stacked together to transform how I think, focus, and solve problems. Here are 37 powerful ways to do it yourself—starting today. 

37 Easy Tips That Helped Me Raise My IQ 

  1. Quit doom scrolling. Fear-based content keeps your brain in fight-or-flight and shuts down higher thinking. 
  2. Hydrate with electrolytes. Plain water doesn’t cut it. Add sea salt for real absorption and mental clarity. 
  3. Eat organ meats. Rich in choline and B vitamins for neurotransmitter support (or take a supplement like Organs 101). 
  4. Use caffeine wisely. Use it in the morning, not past 2 p.m. Too much will crash your brain and ruin sleep. 
  5. Block junk light at night. Blue light wrecks your melatonin and brain recovery. Use red lights or TrueDark. 
  6. Avoid chronic cardio. Long sessions spike cortisol and reduce hippocampus size. Walk or try high-intensity intervals instead. (I monitor my exercise with this.)
  7. Stop multitasking. Focus deeply on one thing. Task switching kills memory and drains your IQ. 
  8. Cut out seed oils. Industrial oils cause inflammation in the brain and body. 
  9. Don’t overeat. Overeating junk food stresses your mitochondria—especially processed carbs and fried foods. 
  10. Also don’t undereat. Your brain burns 20% of your energy. Starve it, and your IQ tanks. 
  11. Reduce toxins. Mold and heavy metals like mercury or lead can slash brain energy and function. (Check out Episode 1036 of The Human Upgrade to learn more.) 
  12. Limit alcohol. It impairs neurogenesis and contributes to long-term cognitive decline. (Here’s an alternative.)
  13. Embrace silence. Ditch constant music or podcasts. Your brain needs time to reset and prune. 
  14. Prioritize deep sleep. Without it, your brain can’t detox, repair, or consolidate memories. (My favorite mattress.)
  15. Avoid overworking. Cognitive load builds stress and leads to poor decision-making. 
  16. Try intermittent fasting. It boosts BDNF, autophagy, and mental clarity. 
  17. Use red/infrared light therapy. It repairs brain cells and boosts mitochondrial function. 
  18. Cold exposure. Cold plunges or showers enhance attention and neuroprotection. 
  19. Get morning sunlight. It sets your circadian rhythm and boosts serotonin and sleep quality. 
  20. Train your brainwaves. Use binaural beats to access peak brain states and improve focus. 
  21. Subscribe to Dave’s YouTube channel. Yes, really—it’s a treasure trove of hacks. 
  22. Use adaptogens. Rhodiola and others help your body regulate stress. 
  23. Try nootropics. Supplements like citicoline, alpha-GPC, and ginkgo support brain function. (Try Brain 101.) 
  24. Drink hydrogen water. A powerful antioxidant that protects and energizes brain cells. 
  25. Practice active meditation. Walking, yoga, tai chi—all of it improves neural connectivity. (Get a guide here.)
  26. Avoid passive entertainment. Binge-watching reduces neuroplasticity. Fiction books or audiobooks train your brain better. 
  27. Do dual n-back training. This one alone raised my IQ by 12 points in 20 days. It’s free. It’s hard. It works. 
  28. Use a standing/walking desk. Alternating positions throughout the day boosts alertness and blood flow. 
  29. Play strategy video games. Games like StarCraft improve decision-making speed and memory. 
  30. Socialize regularly. Oxytocin from human connection drives neurogenesis and resilience. 
  31. Learn new skills. Myelination (nerve insulation) increases IQ. Bonus: eat choline-rich foods to support this. 
  32. Go gluten-free. Even if you’re not celiac, gluten can inflame your brain. 
  33. Use C8 MCT oil. It generates ketones—your brain’s preferred fuel. (Try it in your Danger Coffee.) 
  34. Increase BDNF. Through fasting, exercise, sleep—and even legal psychedelics like ketamine (in a clinical setting). 
  35. Use neurofeedback. This advanced brain training shows your brain how to rewire itself in real time. (My best-in-the-world clinic.)
  36. Practice breathwork. Conscious breathing improves focus, calm, and cognitive control. 
  37. Stop believing your IQ is fixed. Neuroplasticity is real. You can upgrade your brain—at any age. 

Conclusion: Smarter Starts Now 

Your brain is changeable. That’s the real takeaway here. I didn’t raise my IQ by 20 points with luck—I did it by stacking smart habits and cutting out what held me back. 

You don’t need to do all 37 tips at once. Start with one. Build from there. The more you support your brain, the more it will support you—with focus, clarity, creativity, and resilience. 

Smarter isn’t something you’re born with. It’s something you build. Starting now. 

Start hacking your way to better than standard performance and results.

Receive weekly biohacking tips and tech by becoming a Dave Asprey insider.

By sharing your email, you agree to our Terms of Service and Privacy Policy
Subscribe