Remote Work Is Making You FATTER (Do THIS to Stop It)

Dave Asprey

Oct 5, 2025

Episode description

Remote work might feel like freedom, but your biology disagrees. In this video, I break down how your work-from-home setup is hijacking your hormones: crushing testosterone, spiking cortisol, and wrecking insulin sensitivity. I’ll show you exactly how posture, light, movement, and meal timing secretly control fat gain, energy crashes, and libido drops... and how to take back control without quitting your job or starving yourself. This is about biohacking your environment to work for you—not against you.

Chapters:

0:00 – Introduction

1:04 – How Working From Home Disrupts Your Biology

1:58 – The Silent Hormonal Downshift of Remote Workers

3:29 – How Posture Sends Stress Signals to Your Brain

4:49 – Fix This: 3 Postural Resets to Normalize Hormones

5:50 – The Hormone Remote Work Destroys Most: Insulin

6:59 – How To Restore Insulin Sensitivity

9:45 – Why Light Is More Powerful Than Food

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Mindsip insights from this episode:

Combat testosterone suppression from remote work through movement and light exposure

In men, the reduced movement and poor light exposure common in remote work can suppress testosterone by 20% to 30%.

#testosterone

Use clinically tested blue-light blockers to enhance sleep quality

TrueDark glasses are clinically shown to change your brain waves in 15 minutes, tricking your brain into thinking it's dark even if there is some light.

#blue-light

#sleep

Maximize results with five-minute REHIT workout

A REHIT workout consists of two 20-second all-out bursts of effort on a bike, each followed by three minutes of rest, with more intervals producing fewer results.

#exercise

#HIIT

Choose interval walking over 10,000 steps for better metabolic benefits

A 30-minute walk alternating between three minutes of slow pace and three minutes of fast pace has more metabolic benefits than taking 10,000 steps a day.

#metabolism

#walking

Correct posture to reduce anxiety and cortisol levels

A forward-flexed sitting position subconsciously tells your brain you're under threat, which spikes cortisol and keeps your nervous system in a 'wired and anxious' state.

#cortisol

#posture

Get 10-15 minutes of direct morning sunlight to anchor circadian rhythm

Get 10-15 minutes of direct morning sunlight without sunglasses, contacts, or even a window in between you and the sun to properly anchor your circadian rhythm.

#circadian

#sunlight

Prioritize sleep before midnight for optimal health benefits

An hour of sleep before midnight is worth more than an hour after because every hour you stay up past 10 PM reduces testosterone, deep sleep, and growth hormone.