The 10-Second At-Home Walk Test for Longevity (Easy Biohack) : 1317

The Human Upgrade: Biohacking for Longevity & Performance

Walking speed predicts your risk of death better than cholesterol—and this episode reveals why. You’ll learn how to test your biological age at home in just 10 seconds, and how to use that information to upgrade your human performance, extend your longevity, and tailor your biohacking strategy for maximum results. Discover the overlooked role of pelvic floor strength, glute activation, and neuromuscular training in brain optimization, metabolism, and injury prevention.

Watch this episode on YouTube for the full video experience:

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

Host Dave Asprey speaks with Dr. Vonda Wright, a double board-certified orthopedic surgeon, hormone optimization expert, and elite sports medicine pioneer who’s worked with Olympic athletes, military special forces, and high-performing women through every phase of life. With decades of experience in functional medicine, movement science, and hormone therapy, Dr. Wright shares the essential strategies to prevent frailty, rebuild strength, and thrive through perimenopause and beyond.

You’ll learn:

• How walking speed reveals aging and longevity better than traditional blood tests

• The biomechanics behind muscle “shutdown” and how to turn muscles back on

• The truth about C-sections, pelvic floor rehab, and functional motion assessments

• Which supplements, nootropics, and hormone therapies restore metabolism and vitality

• Why perimenopause is a turning point for brain, bone, and cardiovascular health

• Testing tools and training methods to upgrade strength, prevent falls, and age powerfully

Whether you want to feel stronger, think sharper, or stay youthful into your 90s, this is your roadmap for smarter not harder biohacking with real-world impact.

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, Thursday, and Friday (audio-only) where Dave asks the questions no one else dares, and brings you real tools to become more resilient, aware, and high performing.

Keywords: 10-second walk test longevity, pelvic floor dysfunction and aging, glute activation for brain health, perimenopause hormone replacement therapy, VO2 max biohacking, estrogen for bone density, neuromuscular reactivation exercises, functional movement assessment AI, post-C-section core recovery, velocity training for longevity, strength vs muscle mass aging, menopause testosterone therapy, mitochondrial health for women, sleep optimization progesterone, cold therapy for muscle recovery, fascia training for anti-aging, diastasis recti long-term effects, smart exercise hacks for aging, hormone optimization for libido and brain, smarter not harder fitness protocols

Thank you to our sponsors!

• Our Place | Head to https://fromourplace.com/ and use the code DAVE for 10% off your order.
• BodyHealth | Go to https://bodyhealth.com/ and use code DAVE20 for 20% off your first order of PerfectAmino.

Resources:

• Vonda's Website: https://www.drvondawright.com/

• Vonda's Instagram: https://www.instagram.com/drvondawright/?hl=en

• 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

1:23 — Intro

2:55 — Muscle Atrophy and Reactivation

6:10 — Pelvic Floor Health and Rehab

8:47 — Joint Mobility and Movement

10:02 — Science of Muscle Function

18:23 — Perimenopause and Menolescence

27:58 — Four Essential Female Hormones

42:50 — VO2 Max and Longevity

49:24 — Velocity Training and Bone Health

62:30 — Turning Menopause into Power

65:58 — Closing Thoughts and Book Rec

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