Meet Dave Pascoe: The 61-Year-Old Biohacker Who Claims to Have the Body of a 38-Year-Old—on a Budget

Dave Pascoe is taking the longevity world by storm, claiming to have reversed his biological age to 38.

Unlike millionaire Bryan Johnson, who spends $2 million annually on anti-aging, Pascoe achieves similar results for just $30,000 per year.

Who is Dave Pascoe?

At 61, Dave Pascoe is the latest name in the biohacking world. A retired systems engineer from Michigan, he says he has successfully slowed his biological aging through a carefully crafted wellness routine. His goal? To extend his healthspan to match his lifespan—ensuring he stays as youthful and healthy as possible for as long as he lives.

His methods include a strict diet, exercise, advanced wellness gadgets, and over 150 daily supplements.

How Does Pascoe’s Routine Work?

Daily Regimen

Pascoe’s routine is a mix of science-backed habits and alternative therapies:

• Morning Routine: A green banana for prebiotic fiber, tongue scraping, and 82 supplements with homemade lemon tea.
• Exercise: Light stretching, trampoline jumps, weight training, and cardio.
• Therapies: Infrared saunas, electromagnetic mats, and cold exposure to boost blood flow and recovery.
• Regular Testing: Monthly blood tests, quarterly genetic screenings, and annual bone density scans.

How Does He Compare to Bryan Johnson?

While Bryan Johnson, a 46-year-old tech entrepreneur, has become famous for his $2 million-per-year anti-aging protocol, Pascoe’s budget-friendly approach costs just $30,000 annually.

Key Differences Between Pascoe and Johnson

Aspect	Dave Pascoe ($30K/year)	Bryan Johnson ($2M/year)
Biological Age Claim	38 (from 61)	37 (from 46)
Supplements Taken Daily	150+	24+
Diet	Omnivorous, no added sugar or processed foods	Vegan, strict caloric control
Therapies	Red light, saunas, cold exposure, electromagnetic stimulation	Plasma infusions, erection monitoring, organ-specific tracking
Medical Testing	Bloodwork, genetics, hair analysis	Full-body MRIs, ultrasounds, colonoscopies
Longevity Ranking	#6 in Rejuvenation Olympics	#7 in Rejuvenation Olympics

21 Daily Habits to Steal from Longevity Biohacker Dave Pasco

Biohacker and longevity expert Dave Pasco is in his 60s—but his biological age tells a different story. Through years of experimenting, tracking, and refining his health protocol, he’s managed to reverse many signs of aging using strategies grounded in science and consistency—not gimmicks.

His stack might include hyperbaric oxygen therapy and 150 supplements per day, but the real power lies in his repeatable, day-to-day habits. If you want to increase your energy, optimize your healthspan, and feel better in your 40s, 50s, and beyond, here’s exactly what you can borrow from his approach—without spending a fortune.

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1. Start the Day with a Green Banana

Pasco eats a raw green banana every morning—not ripe. Green bananas are high in resistant starch, which feeds beneficial gut bacteria and helps regulate blood sugar.

Try this: Eat 1 green banana daily. If the taste is too bitter, blend it into a smoothie with cinnamon or nut butter.

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2. Build a Power Breakfast Bowl

Pasco’s “Chia Nut Berry Bowl” is packed with omega-3s, fiber, protein, and polyphenols. He prepares it in bulk to make mornings automatic.

Copy this:

• Chia seeds, ground flaxseed, hemp hearts
• Walnuts, almonds, pumpkin seeds
• Wild blueberries or raspberries
• Cacao, cinnamon, ginger, turmeric
• Mix with kefir, almond milk, or full-fat yogurt

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3. Eat Fermented Foods Daily

Gut health is a top priority in Pasco’s protocol. He includes fermented veggies like kimchi or sauerkraut every day.

Tip: Add 1–2 tablespoons of fermented vegetables to your meals, especially dinners.

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4. Make Lunch Seafood-Based

Pasco often eats sardines, clams, or mussels for lunch. These are nutrient-dense, shelf-stable, and rich in omega-3s, iron, and B12.

Tip: Buy canned, wild-caught varieties. Eat them plain, with lemon and EVOO, or toss into a salad.

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5. Avoid Barcoded Foods

Pasco has one core rule: If it has a barcode, don’t eat it.

Steal this habit: Focus on real, whole foods—vegetables, quality meats, roots, legumes, eggs, fruits, nuts, and healthy fats.

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6. Do P90X or Other Functional Strength Programs

For nearly 20 years, Pasco has stuck with P90X, a classic home-based training program combining strength, cardio, mobility, and balance.

What to do:

• Start with P90X3 for shorter workouts
• Use resistance bands or bodyweight if you’re new
• Commit to at least 3 strength-focused workouts per week

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7. Use a BOSU Ball for Balance Work

To train stability and avoid falls as he ages, Pasco regularly balances on a BOSU ball or slackline—often while watching TV.

Try this: Practice single-leg balance for 1–2 minutes a day. Progress to BOSU squats, lunges, or gentle instability drills.

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8. Sprint with a Weighted Vest

Pasco used sprint intervals wearing a 50-lb weighted vest to build strength and endurance fast.

Safer option:

• Try 10-lb or 20-lb vest
• Sprint for 20–30 seconds, rest 1–2 minutes
• Do 4–6 rounds, 1–2 times weekly

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9. Alternate Strength and Cardio Days

Instead of combining everything in one session, Pasco separates strength and cardio. That keeps energy high and allows full recovery.

Do this:

• Mon/Wed/Fri: Strength
• Tue/Thu/Sat: Cardio or mobility
• Sunday: Rest or light stretching

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10. Get Outside in Nature (Even Briefly)

Pasco values time in nature—barefoot when possible—and sunlight exposure for circadian health.

Your move: Take a 10–15 minute walk outdoors first thing in the morning. No phone, no music—just light and movement.

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11. Don’t Eat Within 3 Hours of Bedtime

Late eating wrecks sleep. Pasco stops eating by 5 p.m. whenever possible.

Try this rule: Finish dinner at least 3 hours before bedtime. Keep nighttime snacks rare and light.

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12. Black Out Your Sleep Environment

One of Pasco’s top recovery hacks is total darkness. He blacked out his bedroom completely.

What to change:

• Install blackout curtains
• Cover electronics with tape
• Remove or dim any blue lights
• Use a sleep mask if needed

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13. Track Your Recovery, But Don’t Obsess

Pasco uses WHOOP to track HRV, sleep, and recovery—but he doesn’t let the data run his life.

“I don’t change my workouts based on strain. I use the data to reflect, not control me.”

Takeaway: Use tools like WHOOP or Oura to spot trends, not to dictate every choice.

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14. Cycle Supplements Based on Testing

Though Pasco takes over 150 capsules per day, he emphasizes: they’re based on blood and epigenetic testing.

What you can do:

• Test first (InsideTracker or functional MDs)
• Start with essentials: magnesium, omega-3s, vitamin D, creatine
• Add selectively—never blindly follow influencer stacks

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15. Use a Sauna 3–5x Per Week

Pasco uses an infrared sauna regularly for recovery, stress relief, and detoxification.

You can start with:

• 20–40 min sessions, 3–4x/week
• Home infrared blanket or gym sauna
• Hydrate before/after and add electrolytes

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16. Try Hyperbaric Oxygen Therapy If Budget Allows

Pasco uses HBOT for neuroprotection and recovery. It’s not cheap, but it’s growing in longevity circles.

Budget-friendly alternative: Get your blood flowing with regular cardio and red light therapy at home.

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17. Journal, Meditate, and Reflect Spiritually

Pasco’s approach to longevity isn’t just physical—he’s deeply spiritual, journaling daily and connecting to God through prayer and meditation.

What to do:

• Start each morning with 5–10 minutes of reflection
• Write 1 thing you’re grateful for
• Practice deep breathing or listen to calming music

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18. Plan Your “Cheat” Days with Intention

Pasco indulges while traveling, like enjoying pastries and espresso in Italy—but then goes right back to his protocol.

Your takeaway: Don’t chase perfection. Enjoy treats on special occasions, not as routine defaults.

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19. Invest Early for Future Longevity Tools

Pasco advises younger people to think ahead—not just with their bodies, but their finances.

“In 20 years, biohacking tools are going to be incredible—and expensive.”

Tip:

• Max your 401(k) and Roth IRA
• Keep expenses low and automate savings
• Longevity isn’t cheap—plan accordingly

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20. Surround Yourself with Positive Influence

Pasco credits his progress partly to the company he keeps—both in-person and online. He listens to Attia, Huberman, Greenfield, and others regularly.

Do this: Curate your media diet. Follow people who align with your values and push you to improve.

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21. Keep it Consistent, Not Perfect

At the core of Pasco’s protocol is one guiding principle:

“Do the right things most of the time. Perfection’s not required—consistency is.”

Bottom line: You don’t need 150 pills or an oxygen chamber. You need habits that stack up, one day at a time.

Is His Anti-Aging Approach Scientifically Backed?

Experts are divided on biohacking claims.

Supporters Say:

• Regular blood tests and genetic screenings can help track aging markers.
• Avoiding inflammation, toxins, and processed foods contributes to healthier aging.

Skeptics Say:

• Dr. Jennifer Gunter, a health expert, dismisses self-reported results: “One person’s experience is not scientific proof.”
• Dr. Charles Brenner, a biochemist, argues that genes play a bigger role in aging than lifestyle tweaks.

Despite this, Pascoe remains one of the top-ranked biohackers in the Rejuvenation Olympics, a leaderboard for those attempting to reverse biological age.

Longevity on a Budget—Or Not?

While $30,000 per year is significantly less than Bryan Johnson’s $2 million, it’s still a steep price for most. Pascoe’s collection of wellness gadgets—including a $10,000 red light, a $12,000 sauna, and a $5,490 electromagnetic mat—totals over $44,000.

Still, he insists his approach is accessible compared to elite biohackers. He also earns from affiliate marketing, selling some of the same products he uses.

Can You Biohack Your Own Aging?

Pascoe’s seven-pillar approach to longevity includes:

1. Sleep Optimization
2. Daily Exercise
3. Nutrient-Dense Diet
4. Supplementation
5. Avoiding Environmental Toxins
6. Infrared Therapy
7. Cold Exposure

While some aspects are costly, others—like cutting out processed foods, prioritizing sleep, and regular exercise—are free.

The Future of Biohacking

As longevity science advances, biohacking continues to grow in popularity, with people like Pascoe and Johnson experimenting with ways to slow—or even reverse—aging.

Whether their techniques will extend lifespan or simply improve healthspan remains up for debate. But one thing is clear: the quest for youth isn’t slowing down anytime soon.

Would you try biohacking? Let us know in the comments!