# Eat These Foods + Spices for 8 Weeks To Get 3 Years Younger | Kara Fitzgerald : 1461 Page: https://stenobird.com/podcast/the-human-upgrade-biohacking-for-longevity-performance-1031629/eat-these-foods-spices-for-8-weeks-to-get-3-years-younger-kara-fitzgerald-1461 Text version: https://stenobird.com/podcast/the-human-upgrade-biohacking-for-longevity-performance-1031629/eat-these-foods-spices-for-8-weeks-to-get-3-years-younger-kara-fitzgerald-1461.md Podcast: [The Human Upgrade: Biohacking for Longevity & Performance](https://stenobird.com/podcast/the-human-upgrade-biohacking-for-longevity-performance-1031629) Published: 2026-05-05T08:30:00+00:00 Episode link: https://dts.podtrac.com/redirect.mp3/mgln.ai/e/p394/rss.art19.com/episodes/cc067113-bfde-4ccc-9e87-b3a3de43ebbb.mp3?rss_browser=BAhJIg90cmFuc2NyaWJyBjoGRVQ%3D--952c5701c84ad333c69d5faa668f8177091704f0 Audio file: https://dts.podtrac.com/redirect.mp3/mgln.ai/e/p394/rss.art19.com/episodes/cc067113-bfde-4ccc-9e87-b3a3de43ebbb.mp3?rss_browser=BAhJIg90cmFuc2NyaWJyBjoGRVQ%3D--952c5701c84ad333c69d5faa668f8177091704f0 Processing state: not_requested JSON: https://stenobird.com/v1/public/podcasts/the-human-upgrade-biohacking-for-longevity-performance-1031629/episodes/eat-these-foods-spices-for-8-weeks-to-get-3-years-younger-kara-fitzgerald-1461 Duration seconds: 3267 ## Resource Your biological age can drop by over three years in just eight weeks, and the tools to do it are already in your kitchen. This episode breaks down the cutting-edge science of methylation, polyphenols, Yamanaka mimetics, and epigenetic reprogramming that is rewriting what we know about anti-aging, longevity, and human performance.    -Watch this episode on YouTube for the full video experience:  https://www.youtube.com/@DaveAspreyBPR   Host Dave Asprey sits down with Dr. Kara Fitzgerald, ND, IFMCP, a leading voice in functional medicine and epigenetic aging research. Her award-winning clinical studies published in  Aging  (2021, 2023, and 2025) proved that targeted diet and lifestyle interventions can measurably reverse biological age on validated epigenetic clocks. She is the author of  Younger You , an IFM faculty member and Certified Practitioner, and one of the most rigorously credentialed researchers working at the intersection of functional medicine, nutrition, and longevity science today.  Together, they go deep on Yamanaka factors, the Nobel Prize-winning discovery that can wind back a 90-year-old cell to its 20s, and the emerging class of compounds called Yamanaka mimetics, polyphenol-based supplements that may replicate some of those same cellular rejuvenation effects without the risks. They cover why polyphenols do the heavy lifting in biological age reversal, how AI is accelerating longevity research, and why the dark matter of nutrition may matter more than macros, carnivore protocols, or ketosis for long-term health. They also get into oxalates, mitochondria, fibroids, ovarian rejuvenation, and why the original Horvath clock may be more relevant than scientists thought.  This is essential lis… ## Actions - request_transcript: `POST https://stenobird.com/v1/public/podcasts/the-human-upgrade-biohacking-for-longevity-performance-1031629/episodes/eat-these-foods-spices-for-8-weeks-to-get-3-years-younger-kara-fitzgerald-1461/transcription-requests` — Idempotently request low-priority transcript generation for this episode. - read_markdown: `GET https://stenobird.com/podcast/the-human-upgrade-biohacking-for-longevity-performance-1031629/eat-these-foods-spices-for-8-weeks-to-get-3-years-younger-kara-fitzgerald-1461.md` — Read the agent-friendly Markdown representation of this episode resource. A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed. ## Transcript Full transcripts are not published on public pages unless there is a clear rights basis.