Biohacker’s

blueprint:
8 hacks for optimal strength and fitness

From ‘Smarter Not Harder’

by Dave Asprey
 Contents

Intro
03
BIOHACKER’S BLUEPRINT

Smarter workouts. Better results.

04

Cardiovascular fitness hacks

05

Starter hack: Varying-intensity interval training

Mid-level hack: HIIT
Advanced hack: REHIT
Advanced hack: Oxygen hit

09
Strength hacks
Starter hack: Isometrics
Mid-level hack: Resistance bands
Advanced hack: AI-controlled strength machines

Conclusion
13

2
 Prioritizing exercise can be challenging for people with busy schedules. In his
BIOHACKER’S BLUEPRINT

new book, Smarter Not Harder, Dave Asprey explains how the key to achieving
peak fitness isn’t about doing more—it’s about doing less. This guide provides
8 of his proven hacks to optimize your strength and cardiovascular fitness by
working smarter, not harder.

3
 Smarter
BIOHACKER’S BLUEPRINT

workouts.
Better results.
This guide offers a modern approach to exercise, emphasizing effective training
methods to improve strength and cardiovascular fitness with less time and
effort. In his book, Dave Asprey debunks the outdated idea that more exercise
is always better, and instead advises us to work smarter. We do this by working
with our body’s natural tendency to conserve energy, what he calls the “laziness
principle.”

The most effective approach is to use “slope-of-the-curve” inputs to hack our

laziness systems. This involves a sharp increase to peak performance, a sharp
drop-off, and a rapid return to baseline. To maximize the effect, it’s crucial to
return to baseline quickly rather than focusing on exercise duration.

enefits, in less time.

More benefits, in les

4
 Cardiovascular
fitness hacks
BIOHACKER’S BLUEPRINT

5
BIOHACKER’S BLUEPRINT
01
Starter hack: Varying-intensity interval training
Varying-intensity interval training
involves alternating high-intensity
intervals with medium- and low-
intensity intervals. This can be
done on a bike or on foot without
special gym equipment. During
the workout, you bike or run hard
for 1–2 minutes, followed by a
few minutes of medium intensity
(about 50% effort), and then very
low intensity until your heart rate
02
Mid-level hack: HIIT
HIIT involves on–off training to
activate a slope-of-the-curve
response. To start, try walking
slowly in a park, then sprinting
full throttle for 30 seconds, and
repeating this pattern until you’ve
exercised for 20 minutes. During
the walking pauses, you can take
the opportunity for meditative
reflection or even lie on your back
for a more satisfying and
effective rest.
returns to normal. This sequence is
repeated for 15–20 minutes or 4–5
rounds.
While significantly more effective
than a 30-minute steady workout, it
is not as efficient at activating your
mitochondrial response as other, more
finely tuned forms of variable training,
such as high-intensity interval training
(HIIT) and REHIT.
If you would rather do your HIIT
workouts at home, CAROL Bike’s Fat
Burn workouts are a time-efficient HIIT
workout scientifically proven to burn
more calories than a 30-minute run—in
half the time.
Alternatively, there are numerous HIIT
workouts videos that you can follow on
platforms such as YouTube.
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BIOHACKER’S BLUEPRINT
03
Advanced hack: REHIT
Reduced Exertion HIIT (REHIT) is the
next-level HIIT workout that gives
you double the health benefits in
just 10% of the time. It most fully
applies slope-of-the-curve biology,
because you return to baseline
fastest. Research shows that it
can improve insulin sensitivity and
increase VO2max, an indicator of
overall fitness.
REHIT works by rapidly depleting
glycogen, which prompts the
release of 2 signaling molecules—
AMPK and PGC-1a—that
encourage the production of
more mitochondria in your cells.
These increased mitochondria can
help enhance your overall physical
performance. Compared to traditional
HIIT, REHIT is more time-efficient and
doesn’t require long recovery periods.
Plus, it’s over so quickly that you won’t
have time to dwell on how intense
those short sprints can feel. In fact,
you only need to work hard for 2x20-
second sprints.
CAROL is the world’s only at-home
REHIT exercise bike. Its signature REHIT
Intense workout is the shortest, most
effective cardio that can be done in
just 5 minutes. Find out more about the
science behind REHIT here.
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BIOHACKER’S BLUEPRINT
04
Advanced hack: Oxygen hit
The purpose of an oxygen mask
is to get more energy in less time.
Your VO2max (the measure of
how much oxygen your body can
use during exercise and a general
indicator of overall fitness) sets
a limit on how much energy you
can generate, and research shows
that by wearing an oxygen mask
during exercise—and breathing
hyperoxic gas (air that has a high
oxygen content)—you are able to
train at a higher intensity and achieve
better power output. The increased
oxygen delivery to your tissues during
an intense workout can help you push
harder—and get benefits in a shorter
amount of time.
If you have access to an Upgrade Labs
or sports training facility that offers
Exercise with Oxygen Training (EWOT),
you can upgrade your exercise routine
with any oxygen trainer.
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 9
Strength
Hacks
BIOHACKER’S BLUEPRINT
BIOHACKER’S BLUEPRINT
05
Starter hack: Isometrics
Isometric exercises are useful when
time and equipment are limited
and can aid in learning proper
form. One of the most well-known
isometric exercises is the plank,
which involves no joint movement
or muscle length change. This
lack of movement allows for the
simultaneous recruitment of
multiple muscle fibers, which can
assist in learning proper form.
Isometric exercises may also
be performed by those who are
injured, and they have been shown
to reduce blood pressure. They don’t
lead to rapid strength gains, but they
can be effective in short bursts when
limited equipment is available.
Asprey recommends choosing
isometric poses without body weight
because the introduction of gravity can
affect the recruitment of muscle fibers.
For example, stand in a narrow hallway
and push as hard as you can against
one wall while bracing against the
other—there is no gravity involved and
you can quickly recruit lots of muscles.
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BIOHACKER’S BLUEPRINT
06
Mid-level hack: Resistance bands
Resistance bands are an easily
accessible and efficient way to
enhance your workout by reducing
the influence of gravity, leading
to better results in a shorter time
period. When using resistance
bands, your muscles are forced to
work against the elastic resistance
of the band—rather than against
the force of gravity—and you avoid
the erratic movements associated
with free weights. This means
that you can quickly fatigue your
muscles, which can lead to faster
results. As a result, your body’s
proprioceptors are activated,
signaling the need for the muscles to
adapt to the increased resistance.
However, it’s important to note that as
you stretch the band, the resistance
can become uneven, which can limit its
effectiveness. For a more sophisticated
workout, you may consider upgrading
to variable-resistance bands. These
bands are made of layered materials
and are designed to offer lighter loads
in your weaker ranges and greater
resistance in your stronger ranges,
creating an optimal environment for
building muscle.
enefits, in less time.
More benefits, in less tim
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BIOHACKER’S BLUEPRINT
07
Wildcard hack: Electrical stimulation
A wildcard (or “wild hack”),
electrical stimulation (EMS) is
a targeted technique that can
produce effective results, but it
can be uncomfortable and requires
specialized expertise. Originally
pioneered by East German and
Russian researchers in the 1980s,
EMS was used to help athletes
train harder and faster. It involved
anesthetizing athletes and running
large amounts of electrical current
08
Advanced hack: AI-controlled strength machines
AI-controlled strength machines
offer precise control over the force
applied to your muscles, resulting
in maximum strength gains with
minimal effort. Unlike traditional
weights or resistance bands, these
machines use motorized resistance
to eliminate the risk of strain or
injury. With an AI system controlling
the force against your muscles,
you can train against your body’s
current state and monitor your
over their muscles, which taught their
bodies that they could handle that level
of stimulus and therefore increase their
power output. This outdated method
is not advised today, but there are
now mixed-waveform EMS machines
available, with Asprey considering
the NeuFit machine to be the most
effective and versatile. It’s important to
seek out a qualified trainer or physical
therapist to ensure safe and effective
use.
progress on a monitoring screen for
added motivation.
Upgrade Labs exercise machines use
motorized resistance, rather than
free weights, and can help you put
on muscle more than 3x faster than
fighting against gravity—making
them an effective and safe option for
strength training.
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NEW YEAR. FIT YOU.

By embracing your natural tendencies towards laziness, you

can find creative ways to hack your biology and achieve your
desired outcomes with less effort. By incorporating the strength
and cardio hacks mentioned in this guide, you can achieve your
fitness goals in less time and with less effort.

CAROL Bike is a prime example of a tool that can help you

optimize your workouts, allowing you to exercise smarter—in the
least amount of time. To learn more about CAROL Bike and how
it can benefit you, book a free fitness consultation with one of
CAROL’s fitness advisors.

If you want to learn more about optimizing your body and mind,
including brain function, metabolism and stress and recovery,
Smarter Not Harder is available to buy now.

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BIOHACKER’S BLUEPRINT