Easy Oxygen Hacking for Mitochondria (The 15-Minute Upgrade)
Dave Asprey
Jul 15, 2025
Episode description
Supercharge your mitochondria, slash inflammation, and boost energy with one of the most overlooked hacks in human performance. This episode reveals how just 15 minutes of oxygen-based exercise can radically improve metabolism, brain optimization, and even reverse chronic conditions, without expensive gear or endless protocols.
Watch this episode on YouTube for the full video experience:
https://www.youtube.com/@DaveAspreyBPR
Host Dave Asprey sits down with Brad Pitzele, founder of One Thousand Roads and creator of the LEO System, an affordable and science-backed way to do Exercise With Oxygen Therapy (EWOT) at home. After nearly dying from autoimmune illness and failed functional medicine treatments, Brad used this oxygen-based biohacking tool to fully reboot his health. His story and system offer breakthrough potential for anyone facing fatigue, inflammation, or looking to upgrade energy, resilience, and longevity.
You’ll learn:
• How EWOT works differently from hyperbaric oxygen and why it’s faster
• Why brain fog, poor sleep, and chronic inflammation all trace back to oxygen supply
• How oxygen hacking activates neuroplasticity, detox pathways, and energy production
• When to stack with ketosis, red light, nootropics, and mitochondrial supplements
• How elite athletes and chronically ill patients both use this protocol
• Why “Smarter Not Harder” starts with oxygen-fueled mitochondrial upgrades
This is essential listening for anyone serious about biohacking, functional medicine, brain optimization, metabolism, fasting, supplements, and longevity.
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.
Get a free Ebook on EWOT to learn more today:
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Mindsip insights from this episode:
Utilize EWAT to oxygenate blood plasma and enhance circulation
EWAT works by saturating your blood plasma with oxygen, which is thin enough to get past inflamed, pinched-shut capillaries that block larger red blood cells.
Achieve hypoxic training effects with breath holds during exercise
Instead of using complex altitude-switching equipment, you can achieve a similar hypoxic effect by simply doing breath holds during your exercise.
Stack red light therapy for optimal athletic performance and recovery
For athletic performance, use red light therapy before EWAT to increase oxygen demand, but for chronic illness recovery, use it afterwards to take advantage of the excess oxygen supply.
Prioritize lung health for effective detoxification
A surprising 70% of your body's detoxification happens through your lungs, making them your most significant detox organ.
Address low oxygen to reduce inflammation
Anywhere in your body you have low oxygen you have inflammation, and anywhere you have inflammation you have low oxygen; you can't have one without the other.
Combat inflammation to maintain oxygen utilization as you age
Every year past the age of 25, you lose 1% of your ability to utilize oxygen, largely due to inflammation building up inside your capillaries.
Enhance mitochondrial function to resolve autoimmune issues
The speaker's view is that autoimmune issues are ultimately mitochondrial problems, and fixing the mitochondria by enhancing energy production can resolve them.
Implement 15-minute EWAT protocol with cardiovascular exercise and pure oxygen
The ideal EWAT protocol involves 15 minutes of cardiovascular exercise at 70-80% of your theoretical max heart rate while breathing 93% pure oxygen.
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