Most people think 10,000 steps a day is the gold standard for health, but it’s outdated, inefficient, and often damaging. In this episode, you’ll discover a smarter, faster way to walk for longevity, fat burning, and total body resilience.

Watch this episode on YouTube for the full video experience:

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

Host Dave Asprey sits down with Mark Sisson, bestselling author, primal health pioneer, and founder of Primal Kitchen. With over 40 years at the forefront of fitness and ancestral health, Mark has helped millions rethink everything they thought they knew about cardio, running, metabolism, and movement. He was one of the first to challenge the chronic cardio myth, helped popularize ketosis and fat-adapted performance, and now returns with a new message: walking right, not more, is one of the most powerful biohacks for human performance and aging.

They dive into the Japanese walking interval method that outperforms 10,000 steps, and explore the critical link between foot health, barefoot shoes, and the brain-body connection. Mark also shares why he trains just 20 minutes a week, why too much saturated fat might backfire, and why performance should never come at the cost of your mitochondria. You’ll learn how to build muscle and endurance with less effort, how to reverse foot dysfunction with every step, and how to age with strength, intuition, and freedom.

This episode hits hard on biohacking, functional movement, longevity, self-quantification, and the real science of walking smarter, not longer. It’s also packed with insights on ketosis, nootropics, sleep optimization, and why perfectionism ruins health gains.

If you’re serious about Smarter Not Harder strategies, tuning into your body, and reclaiming your natural performance potential, don’t miss this one.

You’ll learn:

• Why zone 1 walking beats zone 2 training for longevity

• How foot dysfunction leads to systemic breakdown

• The hidden brain-glute-big toe connection no one talks about

• Why Mark no longer runs or eats ribeyes

• The minimum effective dose for strength, mobility, and fat burn

• Why perfectionism in wellness is toxic and what to do instead

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.

**Go to www.peluva.com and use code ‘DAVE’ for 15% off **

SPONSORS:

- LMNT | Free LMNT Sample Pack with any drink mix purchase by going to https://drinklmnt.com/DAVE.

-Quantum Upgrade | Go to https://quantumupgrade.io/Dave for a free trial.

Resources:

• Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/

• Mark’s Website – www.peluva.com

• Mark's Instagram: https://www.instagram.com/wearpeluva/?hl=en

• Danger Coffee: https://dangercoffee.com

• Dave Asprey’s Website: https://daveasprey.com

• Dave Asprey’s Linktree: https://linktr.ee/daveasprey

• Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com

• Own an Upgrade Labs: https://ownanupgradelabs.com

• Upgrade Labs: https://upgradelabs.com

• 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com

Timestamps:

• 00:00 – Trailer

• 00:43 – Intro

• 01:13 – Mark’s entrepreneurial journey

• 04:53 – The rise of health blogging

• 05:40 – Why cardio might be hurting you

• 17:53 – Foot health and performance

• 20:54 – Barefoot and minimalist footwear

• 33:30 – Launching PVA Shoes

• 42:59 – Diet’s role in foot recovery

• 43:38 – Why comfort matters in footwear

• 44:12 – Personal footwear hacks

• 45:03 – Building a footwear brand

• 46:21 – Fashion vs function in foot health

• 49:17 – Simple foot strengthening tools

• 52:35 – What history reveals about shoes

• 58:47 – Walking and brain optimization

• 01:06:41 – Protein, aging, and nutrition

• 01:19:50 – Longevity and biohacking wins

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Mark Sisson: The Japanese Walking Hack That Outperforms 10,000 Steps A Day : 1287

The Human Upgrade: Biohacking for Longevity & Performance