The Human Upgrade: Biohacking for Longevity & Performance

Dave Asprey

For more than a decade, Dave Asprey - the Father of Biohacking and creator of Bulletproof Coffee - has redefined what’s possible for the human mind and body. After more than a thousand episodes of Bulletproof Radio, he’s taking it to the next level with The Human Upgrade™ - a masterclass in biohacking, longevity, and performance optimization. Each episode explores cutting-edge science, advanced technology, and proven biohacks to help you upgrade your energy, focus, metabolism, and resilience. You’ll learn from world-class scientists, doctors, innovators, and thinkers leading breakthroughs in mitochondrial health, peptides, hormones, fasting, sleep, neuroplasticity, and more. This isn’t just self-improvement - it’s human enhancement backed by data. Every guest, every idea, every protocol you discover here moves you toward a longer, stronger, smarter life. Join The Human Upgrade™ with Dave Asprey - and learn how to live longer, think faster, and perform better.

  1. BONUS: The Anti-Aging Molecule Backed by Nobel Prize Research

    2 days ago

    BONUS: The Anti-Aging Molecule Backed by Nobel Prize Research

    You already know something has changed - the energy crashes, the slow recovery, the brain fog that wasn't there ten years ago. Most people assume that's just aging. But it’s NOT. Nobel Prize-winning research has identified a single molecule that controls how fast your body breaks down, and more importantly, exactly why yours is being destroyed faster than it's being rebuilt. The fix isn't complicated, but the order you do it in matters. In this video, Dave breaks down what this molecule is, why your body is actively working against it, and the exact protocol (diet, fasting, exercise, and supplementation) to restore it before the gap gets any wider. Thank you to our sponsors! Gatlan | Book your free consultation at www.gatlan.com/DAVEViome | Check it out at viome.com and use code 10DAVE for 10% off. It’s time to stop guessing and start knowing your body.iRestore | Reverse hair loss at www.irestore.com/DAVE and get exclusive savings on the iRestore Elite, use code DAVE Timestamps: 0:00 – The Longevity Switch 0:47 – Why Mitochondria Matter 2:28 – What Mitophagy Is 2:46 – How Mitophagy Works 4:18 – What Shuts It Off 8:54 – The Damage Compounds 9:22 – How to Turn It Back On 10:31 – Signal 1: Fasting 11:48 – Signal 2: Exercise (REHIT) 12:30 – Signal 3: Cold Exposure 13:22 – Signal 4: NAD+ 14:29 – Signal 5: Urolithin A and Spermidine Connect with Dave Asprey! Website: https://daveasprey.com TikTok: https://www.tiktok.com/@daveaspreyofficial Instagram: https://www.instagram.com/dave.asprey/ Facebook: https://www.facebook.com/Daveaspreyofficial/ X: https://x.com/daveasprey YouTube: https://www.youtube.com/c/daveaspreybpr The Human Upgrade Podcast: https://www.instagram.com/TheHumanUpgradePodcast/ https://m.facebook.com/Thehumanupgrade/ 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/ Dave's favorite supplements: https://www.shopsuppgradelabs.com/discount/DAVE15 Upgrade Labs: https://upgradelabs.com 40 Years of Zen: https://40yearsofzen.com See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    12 min
  2. Fish Oil Doesn’t Work? Anti-Aging Butterflies, the Ancient Brain Focus Switch, and the Best Brain Diet

    4 days ago

    Fish Oil Doesn’t Work? Anti-Aging Butterflies, the Ancient Brain Focus Switch, and the Best Brain Diet

    Fish Oil Supplements And Alzheimer’s-Related Decline  A two-year randomized, double-blind, placebo-controlled trial led by researchers at USC tested whether 2,000 mg of DHA fish oil daily could slow Alzheimer’s-related brain changes in 365 adults ages 55–80 who rarely consumed fish and had at least one Alzheimer’s risk factor. Researchers confirmed the supplement reached the brain by measuring a roughly 17% increase in cerebrospinal fluid DHA after six months. Despite successfully increasing brain DHA levels, participants taking fish oil showed no significant improvements in memory, global cognitive function, or hippocampal volume compared to placebo after two years. Host Dave Asprey explains why raising a single biomarker doesn’t always translate into better brain performance, why nutrition works differently inside a complete dietary pattern than as an isolated supplement, and what this study means for anyone relying on fish oil as an Alzheimer’s prevention strategy.  Sources:  https://medicalxpress.com/news/2026-06-fish-oil-supplements-alzheimer-decline.pdf  https://www.cnn.com/2026/06/18/health/omega-3-fish-oil-algae-supplement-wellness    ~~    DASH Diet Showed the Strongest Link to Long-Term Brain Health  Researchers from Harvard analyzed dietary data from 159,347 participants across three long-running U.S. health studies to examine how eating patterns influence cognitive aging. Participants completed dietary questionnaires every four years over several decades, allowing investigators to compare six healthy dietary patterns, including the DASH and Mediterranean diets. While all six were associated with better cognitive health later in life, adherence to the DASH diet produced the strongest association, with participants showing roughly a 40% lower risk of subjective cognitive decline and stronger performance on objective cognitive testing. The protective relationship was strongest when healthy eating habits began during midlife. Host Dave Asprey breaks down why blood sugar control, lower inflammation, and healthier blood vessels may be the real drivers behind long-term brain resilience, and why your dietary choices in your 40s and 50s may have an outsized impact on cognitive aging decades later.  Sources:  https://jamanetwork.com/journals/jamaneurology/article-abstract/2845466  https://www.health.harvard.edu/diet-and-nutrition/harvard-study-six-healthy-diets-linked-with-better-long-term-brain-health  https://www.eurekalert.org/news-releases/1117225    ~~    Scientists Identified an Ancient Brain Circuit That Filters Distractions  Johns Hopkins researchers discovered a small population of inhibitory neurons within an evolutionarily ancient brainstem region that appears to control selective attention by determining which sensory information deserves focus and which distractions should be ignored. Mice trained on visual attention tasks consistently ignored irrelevant stimuli until researchers temporarily silenced these neurons, causing even weak distractions to hijack their attention while leaving vision and movement otherwise unaffected. Similar brain circuits exist in birds, reptiles, and other vertebrates, suggesting this attentional filtering system evolved long before the modern human cortex. Host Dave Asprey explains why attention may depend on much older brain circuitry than previously believed, how this discovery could reshape our understanding of ADHD and autism, and why future therapies may target the brainstem instead of the prefrontal cortex.  Sources:  https://www.sciencedaily.com/releases/2026/06/260624025426.htm    ~~    Nearly Half of Older Adults Improved With Age Instead of Declining  A Yale-led study followed 11,340 adults age 65 and older for up to 12 years using repeated measurements of cognition and walking speed to better understand how aging changes over time. Rather than finding universal decline, researchers discovered that 45% of participants improved in either cognitive function, physical performance, or both. Nearly one-third experienced measurable cognitive improvements, while over one-quarter improved physically. Researchers also found that participants with more positive beliefs about aging were significantly more likely to improve, even after accounting for education, chronic illness, depression, and other health factors. Host Dave Asprey explores why expectations about aging may become biologically embedded, why decline is far less inevitable than conventional medicine often assumes, and how mindset may directly influence healthy longevity.  Sources:  https://www.sciencedaily.com/releases/2026/06/260620100428.htm    ~~    Glyphosate May Be Contributing to Antibiotic-Resistant Superbugs  Researchers publishing in Frontiers in Microbiology examined 102 bacterial strains collected from hospitals, agricultural land, and protected wetlands to investigate whether glyphosate exposure contributes to multidrug antibiotic resistance. Hospital bacteria demonstrated extensive resistance to both antibiotics and glyphosate, while even bacteria living inside protected nature reserves displayed measurable glyphosate resistance despite no direct herbicide application. Genetic analysis suggested resistant bacterial strains may move between agricultural environments and hospitals through shared waterways and sediments. The researchers argue pesticide safety testing should also evaluate whether chemicals encourage antibiotic resistance, one of the world’s fastest-growing public health threats. Host Dave Asprey explains why environmental toxins may have unintended effects on the human microbiome, how herbicides could influence antimicrobial resistance beyond farming, and why environmental biology increasingly belongs in conversations about human health.  Sources:  https://www.sciencedaily.com/releases/2026/06/260620100434.htm  https://www.openaccessgovernment.org/common-weedkiller-glyphosate-linked-to-rise-in-superbugs-scientists-warn/207515/    ~~    Butterflies That Barely Age Could Unlock New Longevity Pathways  Researchers from the University of Bristol found that Heliconius butterflies live dramatically longer than closely related butterfly species while aging much more slowly. In one comparison, Heliconius hewitsoni survived up to 348 days, while a closely related species lived only 14 days. Unlike most butterflies, Heliconius feed on pollen throughout adulthood, providing amino acids that help preserve muscle function and physical performance with age. However, even when pollen was removed, these butterflies still significantly outlived their relatives, suggesting evolved genetic and metabolic mechanisms also contribute to their exceptional longevity. Host Dave Asprey explores why nature continues to provide unexpected models for slowing biological aging, what scientists hope to learn from species that naturally maintain function over time, and how comparative biology may uncover entirely new pathways for extending human healthspan.  Sources:  https://www.sciencedaily.com/releases/2026/06/260622014302.htm    ~~    This episode is designed for biohackers, longevity enthusiasts, and high-performance listeners who want mechanism-level insights into omega-3 supplementation and Alzheimer’s prevention, nutrition strategies for preserving cognitive health, newly discovered brain circuits controlling attention, the surprising biology behind healthy aging, environmental drivers of antibiotic resistance, and what one remarkably long-lived butterfly can teach us about extending healthspan. Host Dave Asprey connects randomized clinical trials, large population studies, neuroscience discoveries, microbiology research, and evolutionary biology into practical frameworks for improving brain performance, resilience, and longevity.  New episodes every Tuesday, Thursday, Friday, and Sunday.  Keywords: fish oil Alzheimer’s study, DHA supplements memory, omega-3 brain health, DASH diet cognition, dementia prevention diet, cognitive decline nutrition, selective attention brainstem, focus neuroscience, ADHD brain research, positive aging beliefs, healthy aging study, cognitive improvement older adults, glyphosate antibiotic resistance, superbugs glyphosate, environmental toxins microbiome, butterfly longevity research, Heliconius aging, longevity science, biohacking news 2026, Dave Asprey, The Human Upgrade    Thank you to our sponsors!   - Suppgrade Labs | Grab your DAKE and Minerals 101 duo at shopsuppgradelabs.com and use code DAVEPOD for 15% off today  - Neuronic | Go to www.neuronic.online Code DAVE for $100 off  - iRestore | Reverse hair loss at www.irestore.com/DAVE and get exclusive savings on the iRestore Elite, use code DAVE  Resources:    • Get My 2026 Clean Nicotine Roadmap | Enroll for free at https://daveasprey.com/2026-clean-nicotine-roadmap/  • Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/  • Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.   • Danger Coffee: https://dangercoffee.com/discount/dave15    • My Daily Supplements: SuppGrade Labs (15% Off)    • Favorite Blue Light Blocking Glasses: TrueDark (15% Off)    • Dave Asprey’s BEYOND Conference: https://beyondconference.com    • Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated   • Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/  • Upgrade Labs: https://upgradelabs.com    Timestamps:  00:00 – Intro  00:18 – Story #1 Fish Oil  02:31 – Story #2 DASH Diet  03:49 – Story #3 Brain Stem Attention Filter  05:59 – Story #4 Cognitive Decline Lies  08:24 – Story #5 Glyphosate  10:16 – Story #6 Butterfly Lifespan Research  12:16 – Biohacking Criticism Response  See Privacy Policy at https://art19.com/privacy and California

    14 min
  3. The Biohacking Secrets of Dubai | Dr. Elie Abirached

    23 Jun

    The Biohacking Secrets of Dubai | Dr. Elie Abirached

    Longevity, Trauma Recovery, Circadian Health, Ramadan Fasting & Biohacking  Your nervous system may be aging you faster than your diet. Learn how childhood programming, stress, sleep, fasting, resilience, and environment shape longevity, healthspan, metabolism, and human performance, and discover why some of the most powerful upgrades for your biology have nothing to do with supplements, nootropics, or the latest biohacking trends.  -Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR  -Learn more about Dr. Abirached’s work at: https://limitlesshuman.ae/  Host Dave Asprey sits down with Dr. Elie Abirached, a Dubai-based longevity and biohacking strategist, Harvard alumnus, founder of Limitless Human, and CEO of Restore Fitness. After being smuggled out of Lebanon during the civil war as a teenager, he built a career helping high performers improve healthspan, resilience, recovery, metabolism, and longevity. Today he is one of the Middle East’s leading voices in biohacking, healthy aging, human performance, sleep optimization, and lifestyle-driven longevity.  Together, they explore why Dubai has become a global hub for biohacking and longevity, how extreme heat, light exposure, fasting, and modern lifestyle habits affect human biology, and why nervous system health may be one of the most overlooked drivers of long-term performance and anti-aging. They also dive into trauma, neuroplasticity, emotional resilience, metabolism, brain optimization, sleep quality, and the hidden programming that shapes your reactions, relationships, and health outcomes.  You’ll discover what the Middle East gets right about health and longevity, why resilience may be one of the most important predictors of healthy aging, and how your environment influences everything from recovery and mitochondria to sleep, energy, and mental performance. This episode offers practical insights for anyone interested in biohacking, human performance, longevity, fasting, sleep optimization, metabolism, brain optimization, emotional resilience, and building a stronger, more adaptable nervous system.  You’ll Learn:  • How childhood experiences and unconscious programming influence longevity, healthspan, and human performance  • Why nervous system regulation may be one of the most powerful anti-aging tools available  • What Dubai’s biohacking community gets right about health, recovery, and longevity  • How fasting, including Ramadan-style fasting, affects metabolism, energy, and performance  • The connection between neuroplasticity, emotional resilience, and brain optimization  • How sleep optimization impacts mitochondria, recovery, aging, and cognitive function  • Why environmental factors like heat, light exposure, air quality, and circadian rhythm matter more than most people realize  • How to improve healthspan without relying solely on supplements, nootropics, ketosis, or the latest biohacking trends  • Why stronger biology creates better decision-making, relationships, and long-term success  • Practical strategies for building resilience in a world filled with stress, distraction, AI, and information overload    Thank you to our sponsors!       - Viome | Check it out at viome.com and use code 10DAVE for 10% off. It’s time to stop guessing and start knowing your body.  - Reverse hair loss at www.irestore.com/DAVE and get exclusive savings on the iRestore Elite, use code DAVE  - Cowboy Colostrum | Get your gut right by going to cowboycolostrum.com/asprey for 25% off of your entire order.  - Beyond Wonderland Conference | Oct 13 - 14, 2026. Get your ticket now at wonderlandconference.com. Use code DAVE30 for 30% off.  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 brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights inhealth, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living.   New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient.  Keywords: Dr. Elie Abirached, Dubai biohacking, UAE longevity, Middle East biohacking, Lebanon civil war survivor, resilience training, childhood trauma, nervous system regulation, emotional resilience, neuroplasticity, longevity medicine, healthy aging, human performance, sleep optimization, circadian rhythm, Ramadan fasting, intermittent fasting, metabolism optimization, stress adaptation, biological aging, mitochondria health, environmental health, heat adaptation, Dubai longevity, Limitless Human, Restore Fitness, healthspan, recovery optimization, biohacking Dubai, trauma and longevity  Resources:    • Learn more about Dr. Abirached’s work at: https://limitlesshuman.ae/  • Order Dr. Abirached’s Book ‘Limitless Human’: https://a.co/d/0cwoQFRH  • Purchase Dr. Fotuhi’s New Book The Invincible Brain: https://a.co/d/0iHCgPpL  • Get My 2026 Clean Nicotine Roadmap | Enroll for free at https://daveasprey.com/2026-clean-nicotine-roadmap/   • Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.    • Danger Coffee: https://dangercoffee.com/discount/dave15     • My Daily Supplements: SuppGrade Labs (15% Off)     • Favorite Blue Light Blocking Glasses: TrueDark (15% Off)     • Dave Asprey’s BEYOND Conference: https://beyondconference.com     • Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated    • Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/   • Upgrade Labs: https://upgradelabs.com     Timestamps:   00:00 – Trailer  00:50 – War Zone Childhood  04:52 – Dubai Mission  08:08 – Childhood Trauma Programming  13:59 – Biohacking in Extreme Heat  19:37 – Fasting & Ramadan  25:15 – Closing  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    25 min
  4. It's Weird, But It Turns On Your Body's Anti-Aging Switch Fast

    21 Jun

    It's Weird, But It Turns On Your Body's Anti-Aging Switch Fast

    Try TrueDark glasses: https://truedark.com Try Danger Coffee: https://dangercoffee.com/ Try Suppgrade Labs: https://shopsuppgradelabs.com/ If you're eating clean, taking the right supplements, and still feel exhausted and mentally foggy - the problem isn't your protocol. Your body has a built-in cellular cleanup system that determines whether any of those inputs actually work, and right now it's almost certainly switched off. In this video, I break down what that system is, how chronic stress and all-day eating suppress it without you ever feeling it, and the specific compounds that flip the longevity switch back on through independent biological pathways that nothing else touches. Thank you to our sponsors! ECHO Water | Go to http://echowater.com/daveand use code DAVE10 for 10% off your ECHO Flask.EMR-Tek | https://www.emr-tek.com/DAVE and use code DAVE for 40% off.iRestore | Reverse hair loss at www.irestore.com/DAVE and get exclusive savings on the iRestore Elite, use code DAVE Timestamps: 0:00 – The Longevity Switch 0:47 – Why Mitochondria Matter 2:28 – What Mitophagy Is 2:46 – How Mitophagy Works 4:18 – What Shuts It Off 8:54 – The Damage Compounds 9:22 – How to Turn It Back On 10:31 – Signal 1: Fasting 11:48 – Signal 2: Exercise (REHIT) 12:30 – Signal 3: Cold Exposure 13:22 – Signal 4: NAD+ 14:29 – Signal 5: Urolithin A and Spermidine Connect with Dave Asprey! Website: https://daveasprey.com TikTok: https://www.tiktok.com/@daveaspreyofficial Instagram: https://www.instagram.com/dave.asprey/ Facebook: https://www.facebook.com/Daveaspreyofficial/ X: https://x.com/daveasprey YouTube: https://www.youtube.com/c/daveaspreybpr The Human Upgrade Podcast: https://www.instagram.com/TheHumanUpgradePodcast/ https://m.facebook.com/Thehumanupgrade/ 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/ Dave's favorite supplements: https://www.shopsuppgradelabs.com/discount/DAVE15 Upgrade Labs: https://upgradelabs.com 40 Years of Zen: https://40yearsofzen.com See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    16 min
  5. Sugar-Free Backlash, Taurine Fail, Copper Brain Therapy, Childhood Biohacking, Strength Training

    19 Jun

    Sugar-Free Backlash, Taurine Fail, Copper Brain Therapy, Childhood Biohacking, Strength Training

    Sugar-Free Diets Disrupted Gut Microbiome and Metabolism  A 16-week sucrose-free, low-fat diet study presented at ENDO 2026 found mice developed insulin resistance, impaired glucose tolerance, gut microbiome imbalance, intestinal inflammation, and fatty liver disease signs despite no weight gain or calorie difference. Host Dave Asprey breaks down why eliminating sugar entirely may be more detrimental than previously thought, the gut-bacteria-to-metabolism cascade that explains the metabolic damage, and why balanced nutrition matters more than simply removing sugar from your stack.  Sources:  https://www.sciencedaily.com/releases/2026/06/260614011843.htm  https://www.medicalnewstoday.com/articles/how-eliminating-sugar-may-alter-the-gut-microbiome-mouse-study  https://nypost.com/2026/06/13/health/going-sugar-free-can-mess-with-your-gut-and-metabolism/  ~~    Taurine Did Not Boost Acute Aerobic Performance  A randomized, triple-blind, cross-over study of 16 physically active young adults found acute 1-gram taurine ingestion one hour before exercise produced no significant improvements in peak oxygen consumption, time to exhaustion, respiratory compensation point, or lipid/glycolytic metabolism variables. Host Dave Asprey explains why taurine remains popular in energy drinks and pre-workouts despite limited scientific evidence, what dosages and activity types future research should test, and why a reality check on a billion-dollar supplement category is exactly the kind of truth biohackers need.  Sources:  https://pubmed.ncbi.nlm.nih.gov/42268287/  https://www.sciencedaily.com/releases/2026/06/260611024609.htm  ~~      Copper Therapy Improved Memory and Reduced Alzheimer’s Proteins in Mice  Lab trials from Monash University published in ACS Chemical Neuroscience found Cu(ATSM), a copper-delivery compound, increased P-glycoprotein abundance by 24.1 percent at the blood-brain barrier, reduced toxic amyloid-beta by 42 percent over 56 days, and improved spatial learning by nearly 44 percent in an Alzheimer’s mouse model. Host Dave Asprey breaks down why repairing the brain’s waste-clearing pump is a potential new therapeutic avenue for neurovascular dysfunction, why Cu(ATSM) has strong potential to fast-track into human clinics since it’s already tested for Parkinson’s and ALS, and why biometal therapies like this could be the next frontier in Alzheimer’s treatment.  Sources:  https://www.news-medical.net/news/20260615/Lab-trials-prove-copper-therapy-enhances-cognitive-function-and-spatial-learning.aspx  https://www.monash.edu/news/articles/copper-drug-restores-memory-and-clears-toxic-alzheimers-proteins  https://pubs.acs.org/doi/10.1021/acschemneuro.6c00252  ~~    Socioeconomic Factors Biologically Embedded in Children’s Brains  A study of 2,300+ 9- and 10-year-olds published in Science found socioeconomic factors—household income, education, neighborhood quality—were the dominant variable affecting brain development, with MRI-visible differences in sensory processing and motor control regions linked to less sleep, more stress, and higher social media use in lower-income neighborhoods. Host Dave Asprey explains why socioeconomics became “biologically embedded” in preteen brains, how sleep-stress-screen circuits alter wakefulness and alertness, and why earlier studies focusing on IQ or mental health without accounting for environment may require reevaluation.  Sources:  https://www.npr.org/2026/06/11/nx-s1-5849937/child-brain-development-stress-sleep-neighborhood-economics  https://abcdstudy.org/  ~~    Strength Training Sweet Spot for Longevity Is 90–120 Minutes Per Week  A 30-year observational study of 147,374 participants published in the British Journal of Sports Medicine found 90–119 minutes per week of strength training delivered 13 percent lower all-cause mortality, 19 percent lower cardiovascular mortality, and 27 percent lower neurological mortality, with no additional benefit above 120 minutes. Host Dave Asprey breaks down why more isn’t always better when it comes to resistance training, why combining strength with aerobic exercise dropped mortality risk by 45–58 percent at highest levels, and why 15–20 minutes a day or 30–40 minutes three times weekly is the minimum effective dose for longevity.  Sources:  https://www.sciencedaily.com/releases/2026/06/260611024609.htm  https://academic.oup.com/sleep/article/48/8/zsaf127/8129074  https://www.bmj.com/content/bsjspor/early/2025/06/11/bjsports-2025-110503  ~~    This episode is designed for biohackers, longevity seekers, and high-performance listeners who want mechanism-level clarity on sugar-free diet metabolic risks, taurine supplement efficacy, copper-based Alzheimer’s therapeutics, childhood environmental brain development, and strength training longevity dosing. Host Dave Asprey connects preclinical animal data, randomized human trials, observational cohort research, and population neuroscience into actionable frameworks for extending healthspan, optimizing metabolism, and staying ahead of the science.    New episodes every Tuesday, Thursday, Friday, and Sunday.   Keywords: sugar-free diet gut microbiome, insulin resistance sugar elimination, taurine aerobic performance, taurine supplement myths, Cu(ATSM) copper Alzheimer’s therapy, blood-brain barrier P-glycoprotein, amyloid-beta reduction copper drug, spatial learning Alzheimer’s mouse, socioeconomic brain development children, ABCD Study brain MRI, childhood biohacking environment, strength training longevity 90-120 minutes, British Journal Sports Medicine strength, weekly strength training dose, all-cause mortality resistance training, biohacking news 2026, longevity research Thank you to our sponsors!   - Viome | Check it out at viome.com and use code 10DAVE for 10% off. It’s time to stop guessing and start knowing your body.  - Beyond Wonderland Conference | Oct 13 - 14, 2026. Get your ticket now at wonderlandconference.com.  - iRestore | Reverse hair loss at www.irestore.com/DAVE and get exclusive savings on the iRestore Elite, use code DAVE  Resources:    • Get My 2026 Clean Nicotine Roadmap | Enroll for free at https://daveasprey.com/2026-clean-nicotine-roadmap/  • Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/  • Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.   • Danger Coffee: https://dangercoffee.com/discount/dave15    • My Daily Supplements: SuppGrade Labs (15% Off)    • Favorite Blue Light Blocking Glasses: TrueDark (15% Off)    • Dave Asprey’s BEYOND Conference: https://beyondconference.com    • Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated   • Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/  • Upgrade Labs: https://upgradelabs.com      Timestamps:  0:00 – Intro  0:20 – Story 1: Copper & Alzheimer's  2:42 – Story 2: Sugar-Free Diet  4:05 – Story 3: Strength Training Minimum Dose  5:48 – Story 4: Childhood Environment & Brain Development  7:42 – Story 5: Taurine  9:49 - Takeaways  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    12 min
  6. The Skin Mistakes That Age You Fast and Kill You Slow | Dr. Michael Christopher

    16 Jun

    The Skin Mistakes That Age You Fast and Kill You Slow | Dr. Michael Christopher

    Skin Cancer Prevention, Anti-Aging Biohacking, and the Melanoma Detection Gap   Most dermatologists are missing melanoma, and a board-certified skin cancer specialist explains exactly why, and what to do about it. This episode covers the detection tool that finds 10 times more melanomas, the real truth about sunscreen chemicals, the biohacking peptide that can hide cancer on your skin, and the cheap anti-aging drug that most people have never tried.  -Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR  Host Dave Asprey sits down with Dr. Michael Christopher, a board-certified dermatologist and expert dermoscopist recognized for his work in early melanoma detection. Through consistent, evidence-based use of dermoscopy, he identifies between 150 and 215 melanomas annually, far exceeding national and state averages and exposing a critical gap in standard skin cancer screening. Dr. Christopher speaks regularly on prevention, early detection, and systemic failures in dermatology training across health, wellness, and longevity-focused media, and has made it his mission to change the standard of care before more people die from a cancer that is almost always curable when caught early.    Dave and Dr. Christopher break down why a standard skin exam with no additional tools is essentially a guess, how dermoscopy changes everything, and why most dermatologists who claim to use it actually cannot interpret what they see. They get into the real risk factors for rising melanoma rates, what sunscreen labels are not telling you, and how melanotan and other biohacking peptides interact with your skin cancer risk in ways that matter. They also cover tretinoin as one of the most evidence-backed anti-aging and skin optimization tools available, how red lighttherapy supports mitochondria function and skin rejuvenation, and what parents should know about protecting their kids' skin for long-term longevity  You'll Learn:  Why most dermatologists miss melanoma and what the detection gap actually looks like What dermoscopy is, how it works, and why you should ask for it by name How melanoma survival drops from 99% at stage one to 73% at stage three What the Prop 65 cancer warning on most pharmacy sunscreens actually means Why visible light can darken your skin even when you wear sunscreen How melanotan activates melanocortin receptors and why that may affect melanoma risk What Retin-A does to collagen, the epidermis, and long-term skin aging How AI is entering dermoscopy and where it still falls short The right concentration of tretinoin to start with and how to get through the adjustment period What parents should do now to protect their kids from melanoma later   Thank you to our sponsors!        -Beyond Wonderland Conference | Oct 13 - 14, 2026. Get your ticket now at wonderlandconference.com. -Viome | Check it out at viome.com and use code 10DAVE for 10% off. It’s time to stop guessing and start knowing your body. -Timeline | Go to timeline.com/dave and you’ll get an additional 20% off your first month -Redmond Real - Leaf Toothpaste | Go to https://redmond.com/asprey and use code ASPREY for 15% off your first order. 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 brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights inhealth, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living.  New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient.   Keywords: Michael Christopher, Dr. Michael Christopher, melanoma detection, dermoscopy, dermatoscope, skin cancer screening, melanoma prevention, early melanoma detection, skin cancer biohacking, sunscreen toxins, Prop 65 sunscreen, mineral sunscreen, zinc oxide, titanium dioxide, melanotan, melanocortin, skin aging, anti-aging, tretinoin, Retin-A, retinol, skin rejuvenation, collagen, red light therapy, mitochondria, UV exposure, UVB light, skin cancer longevity, melanoma survival rate, squamous cell carcinoma, functional medicine, human performance, longevity, biohacking, supplements, skin optimization, dermoscopy AI, skin cancer AI, visible light tanning, omega-6 sunburn, astaxanthin, skin health, melanoma staging, skin exam, skin cancer prevention  Resources:     • Learn More About Dr. Christopher’s Work At: https://www.instagram.com/michael_christopher_md/  • Purchase Dr. Fotuhi’s New Book The Invincible Brain: https://a.co/d/0iHCgPpL  • Get My 2026 Clean Nicotine Roadmap | Enroll for free at https://daveasprey.com/2026-clean-nicotine-roadmap/   • Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.    • Danger Coffee: https://dangercoffee.com/discount/dave15     • My Daily Supplements: SuppGrade Labs (15% Off)     • Favorite Blue Light Blocking Glasses: TrueDark (15% Off)     • Dave Asprey’s BEYOND Conference: https://beyondconference.com     • Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated    • Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/   • Upgrade Labs: https://upgradelabs.com     Timestamps:   0:00 – Trailer  1:41 – Guest Introduction  3:59 – Dermatoscope Explained  12:27 – Melanoma Rising: Why  16:57 – Melanotan & Sun Risk  21:14 – Melanoma & Longevity  22:31 – Stage 1 vs Stage 3  26:05 – Retin-A Deep Dive  38:53 – Loose Skin Solutions  41:26 – Kids' Skin Health  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    45 min
  7. Just 1 Gram Activates Your Deep Focus Switch (Take THIS)

    14 Jun

    Just 1 Gram Activates Your Deep Focus Switch (Take THIS)

    Try TrueDark glasses: https://truedark.com Try Danger Coffee: https://dangercoffee.com/ Try Suppgrade Labs: https://shopsuppgradelabs.com/ Over the last 15 years, I’ve built companies and spent millions testing what actually upgrades human performance, and I can tell you that mental fatigue has absolutely nothing to do with willpower. In this video, I break down the exact neurochemistry of deep focus. When your brain runs out of dopamine, norepinephrine, and acetylcholine, or gets bogged down by oxidative stress, your executive function collapses. The pharmaceutical industry wants you hooked on expensive stimulants that only treat the symptoms, but the real biological fix is a common antioxidant: Vitamin C. I explain how your brain hoards Vitamin C at levels 100 times higher than your blood, how to bypass the blood-brain barrier using SVCT2 transporters, and why eating sugar before you take it completely blocks its absorption. You'll also learn the exact biohacking stack—including NAC, CoQ10, PQQ, and L-theanine—you need to recycle this molecule, protect your mitochondria, and maintain effortless, razor-sharp focus all day long. Thank you to our sponsors! -KILLSwitch | If you’re ready for the best sleep of your life, order now at https://www.switchsupplements.com/and use code DAVE for 20% off -Viome | Check it out at viome.com and use code 10DAVE for 10% off. It’s time to stop guessing and start knowing your body. -iRestore | Reverse hair loss at www.irestore.com/DAVE and get exclusive savings on the iRestore Elite, use code DAVE Timestamps: 00:00 – Trailer 00:21 – Focus Is Biology 01:53 – Brain Chemistry Explained 05:33 – Vitamin C Revealed 07:09 – How to Dose 08:18 – Absorption Barriers 09:31 – Optimize Uptake 10:00 – Oxidative Stress Problem 11:00 – Stack for Deeper Focus Connect with Dave Asprey! Website: https://daveasprey.com TikTok: https://www.tiktok.com/@daveaspreyofficial Instagram: https://www.instagram.com/dave.asprey/ Facebook: https://www.facebook.com/Daveaspreyofficial/ X: https://x.com/daveasprey YouTube: https://www.youtube.com/c/daveaspreybpr The Human Upgrade Podcast: https://www.instagram.com/TheHumanUpgradePodcast/ https://m.facebook.com/Thehumanupgrade/ 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/ Dave's favorite supplements: https://www.shopsuppgradelabs.com/discount/DAVE15 Upgrade Labs: https://upgradelabs.com 40 Years of Zen: https://40yearsofzen.com See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    12 min
  8. World Cup, Sunscreen, Hair Regrowth, Caffeine Chewing Gum, and more...

    12 Jun

    World Cup, Sunscreen, Hair Regrowth, Caffeine Chewing Gum, and more...

    Semaglutide Slows Biological Aging  A randomized, placebo-controlled study published in Nature Communications found semaglutide slowed biological aging markers by nine percent on the DunedinPACE epigenetic clock in adults living with HIV-associated metabolic disease, with simultaneous improvements across inflammation, heart, kidney, liver, and brain markers. Host Dave Asprey breaks down why this isn't a weight loss story. It's a metabolic inflammation story. He explains why the GLP-1 mechanism hitting insulin signaling, oxidative stress, and inflammatory pathways simultaneously is the real finding, and makes the case that your metabolic markers and your aging markers are the same numbers.  Sources:  https://www.medicalnewstoday.com/articles/glp-1-drugs-ozempic-wegovy-may-slow-biological-aging https://www.nature.com/articles/s41467-026-72861-3 https://today.ucsd.edu/story/study-popular-glp-1-drug-may-slow-down-biological-aging   FDA Approves First New Sunscreen Ingredient in 20 Years  The FDA approved bemotrizinol as a permitted OTC sunscreen active ingredient, the first new approval in roughly two decades, clearing it for adults and children six months and older with broad UVA and UVB coverage and low skin absorption. Host Dave Asprey explains why twenty years of regulatory lag left American consumers with inferior chemistry while Europe moved on, why he's watching independent absorption data before updating his own stack, and why consistency of use matters more than perfect formulation when sun protection remains one of the most evidence-backed longevity interventions available.  Sources:  https://www.fda.gov/news-events/fda-newsroom/press-announcements/fda-expands-sunscreen-options-first-time-20-years https://www.accessdata.fda.gov/scripts/cder/omuf/index.cfm?event=OrderDetail&orderid=OTC000039 https://www.usatoday.com/story/news/health/2026/06/09/new-sunscreen-ingredient-bemotrizinol/90477659007/   Deoxyribose Gel Matches Minoxidil in Hair Regrowth Study  Researchers testing a topical gel made from deoxyribose, the sugar backbone of DNA, saw roughly 80 to 90 percent hair regrowth in a mouse model of male-pattern baldness, matching minoxidil results and showing new follicle formation and increased blood vessel activity in treated areas. Host Dave Asprey breaks down why mouse hair regrowth studies have a long history of failing to translate to humans, what a plausible circulation-based mechanism would actually need to show in human trial data before it's worth acting on, and why the molecule itself is interesting enough to keep watching.  Sources:  https://www.reddit.com/r/Biohackers/comments/1tyt87w/researchers_found_that_a_gel_made_from/ https://www.sciencealert.com/surprise-hair-loss-breakthrough-a-dna-sugar-gel-sparks-robust-regrowth   Caffeinated Chewing Gum and Exercise Performance  A systematic review and meta-analysis of 21 studies found caffeinated chewing gum produces a small but real ergogenic effect for muscular strength and countermovement jump height, with buccal absorption delivering caffeine faster than capsules or drinks in a five to twenty-five minute pre-training window. Host Dave Asprey breaks down why delivery mechanism is an underrated variable in caffeine optimization, why timing matters as much as dose, and why a modest but measurable edge on a cheap and accessible tool is exactly the kind of practical biohack worth understanding.  Sources:  https://pubmed.ncbi.nlm.nih.gov/42228847/ https://doi.org/10.1519/JSC.0000000000005530 https://www.reddit.com/r/Biohackers/comments/1u0acgc/fastacting_caffeine_does_caffeinated_chewing_gum/   Vitamin A Overdoses Surge Nearly 40 Percent  Medical News Today reported a 38.7 percent spike in vitamin A overdoses in early 2025, driven by online misinformation claiming high-dose vitamin A treats or prevents measles, a claim with no clinical support and real toxicity risk from fat-soluble accumulation in the liver. Host Dave Asprey explains the actual hepatotoxicity and bone demineralization risks of preformed retinol excess, draws the critical distinction between preformed retinol and beta-carotene that got lost in the misinformation cycle, and makes the case that mechanism is not a dosing protocol and confusing the two is how people get hurt.  Sources:  https://www.medicalnewstoday.com/amp/articles/vitamin-a-overdoses-rose-by-38-7-2025-how-to-get-right-amount   World Cup 2026 and Mass Gathering Health Risk  With the 2026 FIFA World Cup underway, public health researchers are flagging dense international crowds, high-volume travel, and shared indoor and outdoor spaces as an elevated transmission environment for respiratory illness. Host Dave Asprey reframes the conversation away from germ exposure and toward immune terrain, explains why your resilience going into a high-contact environment is a variable you actually control, and lays out the pre-exposure preparation window that matters most for anyone traveling or attending large events this summer.  Sources:  https://www.healthline.com/health-news/2026-fifa-world-cup-health-risks-protect-yourself   This episode is designed for biohackers, longevity seekers, and high-performance listeners who want mechanism-level clarity on GLP-1 aging biology, sunscreen chemistry and regulatory science, emerging hair regrowth research, caffeine delivery optimization, supplement toxicity risk, and immune terrain preparation for mass gathering events. Host Dave Asprey connects randomized clinical data, epigenetic clock research, consumer health regulation, and real-world optimization protocols into actionable frameworks for extending healthspan, sharpening performance, and staying ahead of the science.    New episodes every Tuesday, Thursday, Friday, and Sunday.    Keywords: semaglutide biological aging, GLP-1 epigenetic clock, DunedinPACE aging marker, PCGrimAge mortality risk, bemotrizinol FDA approval, new sunscreen ingredient 2026, UVA UVB broad spectrum sunscreen, deoxyribose hair gel, minoxidil alternative hair regrowth, caffeinated chewing gum performance, buccal caffeine absorption, pre-workout caffeine timing, vitamin A overdose toxicity, preformed retinol hypervitaminosis, fat-soluble vitamin accumulation, World Cup 2026 health risk, immune terrain optimization, mass gathering respiratory illness, biohacking news 2026, longevity research, Dave Asprey, The Human Upgrade    Thank you to our sponsors!   - Viome | Check it out at viome.com and use code 10DAVE for 10% off. It’s time to stop guessing and start knowing your body.  - Beyond Wonderland Conference | Oct 13 - 14, 2026. Get your ticket now at wonderlandconference.com.  - iRestore | Reverse hair loss at www.irestore.com/DAVE and get exclusive savings on the iRestore Elite, use code DAVE    Resources:    • Get My 2026 Clean Nicotine Roadmap | Enroll for free at https://daveasprey.com/2026-clean-nicotine-roadmap/  • Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/  • Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.   • Danger Coffee: https://dangercoffee.com/discount/dave15    • My Daily Supplements: SuppGrade Labs (15% Off)    • Favorite Blue Light Blocking Glasses: TrueDark (15% Off)    • Dave Asprey’s BEYOND Conference: https://beyondconference.com    • Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated   • Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/  • Upgrade Labs: https://upgradelabs.com    Timestamps:  00:00 – Intro  00:41 – Story 1: Ozempic Slows Aging Clocks  01:53 – Story 2: New Sunscreen Approved  03:12 – Story 3: DNA Sugar & Hair Regrowth  04:38 – Story 4: Caffeine Gum & Performance  06:13 – Story 5: Vitamin A Overdose Spike  07:59 – Story 6: World Cup & Immune Prep  09:34 – Outro  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    11 min
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Hosts & Guests

About

For more than a decade, Dave Asprey - the Father of Biohacking and creator of Bulletproof Coffee - has redefined what’s possible for the human mind and body. After more than a thousand episodes of Bulletproof Radio, he’s taking it to the next level with The Human Upgrade™ - a masterclass in biohacking, longevity, and performance optimization. Each episode explores cutting-edge science, advanced technology, and proven biohacks to help you upgrade your energy, focus, metabolism, and resilience. You’ll learn from world-class scientists, doctors, innovators, and thinkers leading breakthroughs in mitochondrial health, peptides, hormones, fasting, sleep, neuroplasticity, and more. This isn’t just self-improvement - it’s human enhancement backed by data. Every guest, every idea, every protocol you discover here moves you toward a longer, stronger, smarter life. Join The Human Upgrade™ with Dave Asprey - and learn how to live longer, think faster, and perform better.

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