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. 1d ago

    Placebo Pills, Cannabis, Wall Squats for Blood Pressure, Birdwatching, and the Porn brain

    Placebos Improved IBS Symptoms Even When Patients Knew the Pills Were Inactive In a randomized trial of 80 adults with irritable bowel syndrome, participants who knowingly took placebo pills reported greater symptom improvement than those receiving no treatment. After three weeks, 59% of the placebo group reported adequate relief compared with 35% of controls. A larger follow-up study also found that openly prescribed placebos improved reported IBS symptoms more than a no-pill control. Host Dave Asprey explores how conditioning, expectations, and the ritual of taking a treatment may influence symptoms without deception. He explains why these findings do not mean symptoms are imaginary or that positive thinking can cure disease, but raise questions about how the brain, treatment context, and learned physiological responses shape the experience of illness. Sources: PLOS ONE: Placebos Without Deception—A Randomized Controlled Trial in Irritable Bowel SyndromePain: Open-Label Placebo vs. Double-Blind Placebo for Irritable Bowel SyndromeHarvard Health: A Placebo Can Work Even When You Know It’s a Placebo Once-Weekly Wall Squats Preserved Some Blood-Pressure Benefits After More Frequent Training A randomized trial involving 100 adults found that isometric wall-squat training reduced blood pressure, with some benefits maintained after participants cut back to one or two sessions per week. The important detail is that participants first completed four weeks of training three times weekly. Those who subsequently reduced to one weekly session finished the eight-week study with systolic blood pressure approximately 6.6 mmHg below baseline, while those continuing three weekly sessions experienced the largest improvement. Host Dave Asprey explores how sustained muscle contractions may influence vascular resistance and autonomic regulation, and why the minimum dose needed to maintain a benefit can differ from the dose needed to build it. He explains why this study does not show that beginners get the same results from one weekly session or that wall squats replace medication. Sources: BMJ Open Sport & Exercise Medicine: Isometric Exercise Training and Blood Pressure ControlFull Study: Exploring the Dose-Response to Training Frequency Expert Birdwatchers Showed Brain Differences Linked to Attention and Perception A study comparing 29 expert birdwatchers with 29 beginners found differences in brain structure and activity associated with bird-identification expertise. Experts showed lower mean diffusivity in regions involved in attention and perception, an MRI finding researchers interpreted as more compact tissue organization. Some differences were also present in older experts, raising questions about how sustained learning may relate to cognitive aging. Host Dave Asprey examines why birdwatching involves more than spending time outdoors: identifying unfamiliar species requires attention, visual discrimination, memory, and continued learning. He explains why these findings are interesting without proving that birdwatching prevents dementia or slows cognitive decline, since researchers cannot determine whether the hobby caused the differences or whether preexisting characteristics helped people become experts. Sources: The Journal of Neuroscience: The Tuned Cortex—Expertise-Related Structural and Functional Remodeling Across the Adult LifespanSociety for Neuroscience: Skills From Being a Birder May Change—and Benefit—Your BrainBBC Future: Birdwatching Rewires the Brain and Slows Cognitive Decline Early THC Exposure Changed Serotonin Signaling in Mice Through an mTOR-Related Pathway A mouse study found that chronic THC exposure beginning early in life altered signaling through serotonin 5-HT2A receptors and increased sensitivity to a subsequently administered serotonergic drug. THC alone did not significantly disrupt the study’s baseline sensorimotor-gating measure, but previously exposed mice showed a greater disruption after the additional drug challenge. Giving rapamycin during THC exposure prevented several signaling changes and the heightened behavioral response, implicating the Akt/mTOR pathway. Host Dave Asprey explores how cannabinoid exposure may influence other neurotransmitter systems and why the timing of exposure matters when interpreting the experiment. He emphasizes that this was a mechanistic animal study, not proof that all cannabis use causes psychosis or that rapamycin can prevent cannabis-related psychiatric effects in humans. Sources: PubMed: Chronic Cannabis Promotes Pro-Hallucinogenic Signaling of 5-HT2A Receptors Through the Akt/mTOR PathwayNeuropsychopharmacology: Full Study Pornography Consumption Was Linked to Brain Differences, but Cause and Effect Remain Unclear A brain-imaging study of 64 healthy men found that greater reported pornography consumption was associated with lower gray-matter volume in part of the right caudate, lower activation in the left putamen during a sexual-image task, and lower functional connectivity between the right caudate and a prefrontal region involved in cognitive control. Host Dave Asprey examines what these findings may suggest about reward processing, repeated exposure, and habituation while distinguishing those possibilities from claims the study did not establish. Researchers did not directly measure dopamine depletion, demonstrate brain damage, or show that pornography caused the observed differences. Because participants were assessed at one point in time, preexisting brain characteristics could also help explain differences in consumption. The study raises questions about behavior and brain biology without resolving which came first. Sources: JAMA Psychiatry: Brain Structure and Functional Connectivity Associated With Pornography Consumption—The Brain on PornNational Center on Sexual Exploitation: Research Spotlight—The Brain on Porn This episode is designed for biohackers, longevity enthusiasts, people interested in cognitive performance and cardiovascular health, and anyone trying to separate provocative brain research from proven cause and effect. Host Dave Asprey examines why placebos may improve symptoms without deception, how reduced-frequency wall-squat training can preserve some blood-pressure benefits, what expert birdwatchers reveal about learning and the aging brain, how early THC exposure altered serotonin signaling in mice, and what pornography brain-imaging research can actually establish. The larger lesson is evidence: distinguish symptom relief from disease treatment, maintenance from improvement, brain differences from brain damage, and a compelling animal mechanism from a proven human intervention. Keywords: open label placebo, placebo without deception, placebo effect, placebo IBS study, irritable bowel syndrome, mind body connection, conditioning and symptoms, wall squats blood pressure, wall sit exercise, isometric exercise training, minimum effective exercise dose, systolic blood pressure, vascular resistance, autonomic regulation, birdwatching brain health, birding cognitive aging, cognitive longevity, neuroplasticity, attention and memory, skill learning brain, THC brain research, cannabis serotonin signaling, cannabis psychosis research, 5-HT2A receptors, Akt mTOR pathway, rapamycin research, pornography brain study, pornography reward circuitry, caudate nucleus, brain imaging research, correlation versus causation, Dave Asprey, The Human Upgrade, biohacking research roundup Thank you to our sponsors!   Simplify | This episode is sponsored by Simplify. You’ve built your nest egg. Now see how XV can help you put it to work. Visit Simplify.us/NestEgg to learn more.Neuronic | Go to www.neuronic.online Code DAVE for $100 offPuori | Use my code DAVE at P-U-O-R-I dot com slash D-A-V-E for 32% off Puori Fish Oil when you start a subscription. That’s puori.com slash DAVE, and use code DAVE at checkout.iRestore | Unlock your best hair & skin with @iRestorelaser and HUGE savings on iRESTORE with code DAVE at irestore.com/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   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    Placebo Pills, Cannabis, Wall Squats for Blood Pressure, Birdwatching, and the Porn brain

  2. 2d ago

    The No-Brainer Solution To Stop Overeating

    Use Dave10 at calocurb.com to get a discount  How Hops Extract Suppresses Hunger, Reduces Cravings, Supports Weight Loss, and Makes Intermittent Fasting Easier Host Dave Asprey sits down with Sarah Kennedy, CEO of Calocurb, to explore the surprising science of hunger suppression, natural GLP-1 activation, intermittent fasting, weight loss, visceral fat reduction, and a patented hops extract that may help people eat less without relying on willpower.  The conversation centers on Amarasate, a natural compound derived from New Zealand hops, the same plant used to make beer. Originally investigated through a multimillion-dollar research program, this bitter plant extract activates specialized receptors in the digestive tract that stimulate the body's natural appetite-regulating hormones. Sarah explains how this discovery led to Calocurb, a supplement designed to reduce hunger, control cravings, and make fasting and calorie restriction easier.  Dave and Sarah break down the biology of GLP-1, CCK, PYY, ghrelin, and leptin, exploring how these hormones influence hunger, fullness, food cravings, and metabolic health. Unlike injectable GLP-1 medications such as Ozempic and Wegovy, Amarasate works through bitter taste receptors in the gut to stimulate the body's own satiety signaling. They examine why the timing and location of these signals matter, how quickly the extract begins working, and what distinguishes this approach from conventional appetite suppressants.  Sarah shares findings from four human clinical trials, including research reporting an average 18% reduction in calorie intake following consumption of the hops extract. They discuss how activating gut receptors can influence eating behavior, why some people struggle with persistent hunger despite consuming enough calories, and how manipulating the body's natural fullness signals could change approaches to weight management.  The discussion also examines a six-month randomized, placebo-controlled study involving approximately 150 participants, which reported an average 5.5% reduction in body weight, with estimated fat loss and no detected average muscle loss. Sarah describes findings suggesting approximately 3.5 times greater visceral fat reduction compared with placebo, raising questions about whether targeted appetite regulation could support healthier body composition. Dave and Sarah explore why preserving lean muscle while reducing abdominal fat is especially important for metabolic health, healthy aging, and longevity.  They also explore how hops extract may make intermittent fasting and extended fasting easier by reducing hunger and food cravings. Dave discusses the practical challenges of fasting, while Sarah explains how bitter receptor activation can help people manage appetite without constantly fighting the urge to eat. They examine the potential applications for time-restricted eating, longer fasting windows, calorie control, and sustainable weight management.  Finally, Dave and Sarah challenge conventional assumptions about willpower, hunger, and obesity, exploring why overeating is not simply a failure of discipline. They discuss the relationship between gut-brain signaling, metabolic hormones, food intake, and the emerging science of naturally regulating appetite, including how plant-derived compounds could complement nutrition, exercise, and other metabolic health strategies.  This episode is essential listening for anyone interested in natural appetite suppression, hops extract, intermittent fasting, GLP-1, hunger hormones, weight loss, visceral fat, muscle preservation, metabolic health, gut-brain signaling, and science-backed strategies for controlling cravings and eating less.  You'll Learn:  How a patented compound extracted from hops activates bitter receptors in the gut to stimulate GLP-1, CCK, and PYY, the hormones involved in hunger and fullness Why clinical research found that hops extract reduced calorie intake by approximately 18%, and what that means for appetite control and overeating How a six-month clinical trial reported 5.5% body-weight loss, reduced visceral fat, and no detected average muscle loss Why hunger, cravings, and overeating involve complex hormonal signaling rather than simply a lack of willpower How natural appetite regulation may make intermittent fasting, extended fasting, and calorie restriction easier to maintain How hops-derived compounds differ from injectable GLP-1 medications, and what the research suggests about their potential role in weight management  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 in health, 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: Sarah Kennedy, Sarah Kennedy Calocurb, Dave Asprey, The Human Upgrade, Calocurb, Amarasate, hops extract, hops weight loss, hops appetite suppressant, natural appetite suppressant, natural hunger suppressant, stop overeating, reduce hunger, control cravings, food cravings, hunger control, weight loss, fat loss, visceral fat reduction, belly fat, muscle preservation, lean muscle mass, GLP-1, natural GLP-1, GLP-1 activation, GLP-1 alternatives, Ozempic, Wegovy, CCK, cholecystokinin, PYY, peptide YY, ghrelin, leptin, hunger hormones, satiety hormones, bitter taste receptors, gut-brain axis, gut-brain signaling, intermittent fasting, fasting without hunger, extended fasting, time-restricted eating, fasting made simple, calorie restriction, calorie intake reduction, metabolic health, obesity, weight management, body composition, fat loss without muscle loss, biohacking, longevity, natural weight loss supplements  Resources:  • Calocurb | Use Dave10 at calocurb.com to get a discount  • 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/davetube  • My Daily Supplements: SuppGrade Labs (15% Off)  • Favorite Blue Light Blocking Glasses: TrueDark (15% Off)    Thank you to our sponsors!       - Simplify | This episode is sponsored by Simplify. You’ve built your nest egg. Now see how XV can help you put it to work. Visit Simplify.us/NestEgg to learn more.  - ZenBud | Dave’s Nervous System Biohack. Visit zenbud.health and use code DAVE15 at checkout for a discount.  - Mars Men | For a limited time, our listeners get 50% off FOR LIFE, Free Shipping, AND 3 Free Gifts at Mars Men at Mengotomars.com.  - Neuronic | Go to www.neuronic.online Code DAVE for $100 off  Timestamps:   00:00 - Trailer  01:32 - Intro  03:06 - Discovering Hops Extract  07:58 - Finding the Right Hop  10:15 - Clinical Trial Results  15:34 - No Rebound Weight Gain  19:47 - Personal Story & Fasting  23:05 - Women's Fasting Study  29:32 - Willpower & Hunger  38:42 - Combining With GLP-1s  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    The No-Brainer Solution To Stop Overeating

  3. 4d ago

    The Easiest Treatment That Made Me 15 Years Younger

    Explore House of Evolution: https://daveasprey.com/house-of-evolution/  Host Dave Asprey sits down with Dr. Tim Cook, a physician and longevity medicine expert who previously served as personal physician to two Governors General of Canada, to explore experimental gene therapy, biological age reversal, stem cell re-education, immune rejuvenation, muscle growth, and the emerging science of extending human lifespan.  Recorded in the Amazon rainforest in Ecuador, the conversation explores three advanced longevity treatments Dave and Tim are working with through House of Evolution, their venture focused on expanding access to experimental therapies. They discuss how these technologies work, the early results they're observing, and why some treatments are currently available outside the United States.  Dave reveals that after undergoing a two-day stem cell re-education treatment, blood testing approximately two months later indicated his immune system was 15.2 years younger. Tim explains how the procedure uses signaling molecules from umbilical cord blood stem cells to influence a patient's own immune cells before returning them to the body. They explore the potential implications for chronic inflammation, autoimmune conditions, and age-related immune dysfunction.  The discussion turns to follistatin gene therapy, an experimental treatment designed to increase a protein involved in muscle growth and maintenance. Dave and Tim share preliminary results, including a reported average nine-year reduction in biological-age measurements, increased lean muscle mass, and reductions in body fat. They examine why preserving muscle and reducing visceral fat may be critical for longevity, particularly as anabolic resistance and sarcopenia become more common with age.  They also explore klotho gene therapy, which targets a longevity-associated protein involved in kidney function, cognitive health, and aging. Tim describes early observations of substantially increased klotho levels following treatment, while Dave explains why this protein has become a major focus of his longevity research. The conversation also examines plasmid-based gene delivery, how it differs from directly editing human DNA, and the unanswered questions surrounding long-term safety and effectiveness.  Dave and Tim challenge conventional thinking about healthspan, lifespan, and longevity escape velocity, discussing whether emerging treatments could eventually help people maintain youthful physical and cognitive function for decades longer. They examine how advanced biomarker testing and predictive models are being used to track biological aging and estimate changes in life expectancy.  Finally, they look ahead to stem cell banking, genetic reprogramming, and regenerative medicine, including the possibility of rejuvenating a person's own cells and growing replacement tissues. They also address the high costs, limited availability, and regulatory challenges surrounding these technologies, emphasizing that many of the results discussed remain preliminary rather than clinically established evidence of age reversal.  This episode is essential listening for anyone interested in biological age reversal, gene therapy, follistatin, klotho, stem cell re-education, immune rejuvenation, autoimmune disease, muscle growth, visceral fat, regenerative medicine, longevity escape velocity, and the future of anti-aging medicine.  You'll Learn:  How Dave's two-day stem cell re-education treatment was followed by a reported 15.2-year reduction in his measured immune age, and how the procedure works Why follistatin gene therapy is being investigated for muscle growth, sarcopenia, body composition, and biological aging How experimental plasmid-based gene therapies increase protein production without intentionally editing the human genome What early klotho gene therapy results suggest about protein levels, cognitive performance, kidney health, and longevity Why immune system aging, chronic inflammation, and visceral fat may contribute to age-related disease and physical decline How stem cell banking, cellular reprogramming, and regenerative medicine could shape the future of longevity treatments  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 in health, 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. Tim Cook, Tim Cook longevity doctor, Dave Asprey, The Human Upgrade, House of Evolution, anti-aging treatments, reverse aging, biological age reversal, biological age testing, immune age, immune system rejuvenation, stem cell re-education, stem cell therapy, umbilical cord blood stem cells, immune cell reprogramming, autoimmune disease, chronic inflammation, inflammaging, gene therapy, follistatin gene therapy, follistatin, klotho gene therapy, klotho protein, minicircle gene therapy, plasmid DNA, MiniCircle, muscle growth, muscle loss, sarcopenia, anabolic resistance, lean muscle mass, body fat reduction, visceral fat, regenerative medicine, stem cell banking, genetic reprogramming, longevity medicine, longevity escape velocity, lifespan extension, healthspan, biological aging, experimental longevity treatments, biohacking, human longevity  Resources:  • The House of Evolution is A members-only longevity community combining gene expression therapy, stem cell therapy, and small-group experiences in destinations around the world. Apply here https://daveasprey.com/house-of-evolution/  • 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/davetube  • My Daily Supplements: SuppGrade Labs (15% Off)  • Favorite Blue Light Blocking Glasses: TrueDark (15% Off)   Thank you to our sponsors!       - Butcher Box | Go to ButcherBox.com/HUMANUPGRADE to get $20 off your first box, plus your choice of free ground beef for life, or free chicken thigh  - Simplify | This episode is sponsored by Simplify. You’ve built your nest egg. Now see how XV can help you put it to work. Visit Simplify.us/NestEgg to learn more.  - OneSkin | For a limited time try the new OS-01 FACE RICH CREAM with 15% off at oneskin.co/DAVE.  - MOD | Visit https://mod.com/ for a consultation and get 10% off your first order plus free shipping with promo code DAVE.  Timestamps:   00:00 — Trailer  00:59 — Follistatin Gene Therapy  05:25 — How Plasmids Work  09:30 — Longevity Escape Velocity  16:30 — Follistatin Results & Data  21:30 — Klotho: The Cognitive Protein  24:30 — House of Evolution  30:30 — Stem Cell Re-Education  39:00 — Stem Cell Banking  41:30 — The Future of Longevity  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    The Easiest Treatment That Made Me 15 Years Younger

  4. 6d ago

    How To Reverse Your Age For $5 Day (Budget Biohacking)

    I have spent $2.5 million on this body, and Bryan Johnson spends about $5,400 a day on his. But does it need to be that expensive to biohack? So I gave myself a challenge: build a complete anti-aging protocol for $5/day, where every single thing on it has to be validated in humans, not mice. I could not spend the five dollars. In this video I'll show you the entire list and the two most powerful things I found… which cost nothing at all. You'll Learn: How to build a science-backed longevity routine for less than $5 a dayWhy omega-3s, GlyNAC, and magnesium may help slow aging and support cellular repairHow creatine, vitamin D, and L-theanine support brain health, muscle function, and focusWhy blackout curtains, red light, and blue-light-blocking glasses can improve sleep and circadian healthHow walking, morning sunlight, fiber, and quality sleep can improve longevity without expensive supplementsWhat Dave learned from spending $2.5 million on biohacking and why preventing damage is cheaper than repairing it Timestamps: 00:00 — The $5/Day Challenge 02:50 — Omega-3s: Aging Clock 04:24 — GlyNAC: Master Antioxidant 06:06 — Magnesium for Sleep 07:50 — Creatine: Brain and Muscle 09:39 — Vitamin D and Theanine 12:09 — Light: Curtains and Bulbs 15:52 — Free: Walking, Sun, Fiber 19:00 — The Full Cost Summary 20:09 — Why I Spent Millions Thank you to our sponsors! -Echo | Go to http://echowater.com/dave and use code DAVE10 for 10% off your ECHO Flask. -MyVitalC | Visit www.myvitalc.com/davesfav to unlock Dave’s discount -Essentia | Go to https://myessentia.com/dave and use code DAVE for $100 off The Dave Asprey Upgrade. -iRestore | Unlock your best hair & skin with @iRestorelaser and HUGE savings on iRESTORE with code DAVE at irestorelaser.com/DAVE 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/ Try TrueDark glasses: https://truedark.com Try Danger Coffee: https://dangercoffee.com/discount/davetube Try Suppgrade Labs: https://shopsuppgradelabs.com/ Dave's favorite supplements: https://www.shopsuppgradelabs.com/discount/DAVE15 Join my Substack: https://substack.daveasprey.com 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.

    How To Reverse Your Age For $5 Day (Budget Biohacking)

  5. Oct 23

    Avoid THESE "Healthy" Superfoods

    We just had to bring this one back for you. Today, we’re digging once again into specifics about food that you haven’t heard on the show before. This one may very well influence you to rethink your “healthy” diet and change how you feel about food completely. To get there, I’m excited to welcome back Teri Cochrane, an integrative practitioner and pioneer in personalized healthcare.  Teri is the founder of the Global Sustainable Health Institute® and developer of The Cochrane Method®, a future-facing algorithm for decoding the human body. Teri is also one of the world’s leading experts on dietary amyloids, which is a topic I love talking about. In today’s episode, we get into what amyloids are and how they turn on viruses, cause cancer, and shorten our lives. We also explore the dangers of oxalates and histamines, plus hacks to reduce and release them. Teri and I both have our own recipes for releasing oxalates that you can try at home (they’re surprisingly simple).  We talk about how dirty poultry is killing us—and how superfoods like kale and almonds aren’t any better. We break down the benefits of regenerative farming, and share ways to make your dollar stretch if you can’t afford grass-fed meat. Plus, Teri tells us what she personally eats.  Timestamps: 00:00 — Intro 02:01 — The Big 4 Metabolic Impairments 08:21 — The Dangers of Oxalates 12:02 — The Fifth Disruptor: Histamine 16:22 — Becoming Your Own Body Interpreter 28:41 — How Do We Get Off Oxalates? 35:41 — Dave’s Recipe for Releasing Oxalates 44:40 — Hacks for Histamines 50:32 — Amyloid 101: What You Should Know 56:56 — Should You Beware of B6? 59:54 — What’s the Best Kind of Protein? Thank you to our sponsors! -Kenetik | Instead of pushing your system harder, Kenetik feeds your brain the ketones it craves to fuel calm clarity and steady focus. Go to drinkkenetik.com/DAVE and use code DAVE for a discount. -BrainTap | Go to http://braintap.com/dave to get $100 off the BrainTap Power Bundle. -Neuronic | Go to www.neuronic.online Code DAVE for $100 off -iRestore | Unlock your best hair & skin with @iRestorelaser and HUGE savings on iRESTORE with code DAVE irestorelaser.com/DAVE Resources Website: tericochrane.com Instagram: @tericochranebeyondnutrition YouTube: @TeriCochrane The Global Sustainable Health Institute: globalsustainablehealthinstitute.com Read: The Wildatarian Diet by Teri Cochrane  What You Eat is Turning Your Genes On and Off – Teri Cochrane – #646 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 Danger Coffee: https://dangercoffee.com/discount/dave15? Dave's favorite supplements: https://www.shopsuppgradelabs.com/discount/DAVE15 Join my Substack: https://substack.daveasprey.com 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.

    Avoid THESE "Healthy" Superfoods

  6. Oct 22

    How to Trigger Flow States From The 5 Brain Chemicals You Need

    The Neuroscience of Flow, Peak Performance, Psychedelics, Trauma, Intuition & Consciousness with Steven Kotler Host Dave Asprey sits down with Steven Kotler, New York Times bestselling author and leading researcher in the neuroscience of flow, to explore how altered states of consciousness influence peak performance, mental health, creativity, intuition, and our perception of reality. Steven Kotler is a bestselling author of 17 books, including The Art of Impossible and We Are as Gods, and the founder of the Flow Research Collective. For decades, he has studied the neurobiology of peak performance, working with elite athletes, military personnel, and high-performing professionals to understand how people can reliably access flow states. Dave and Steven begin by exploring the neuroscience of flow and why it may be one of the most powerful altered states available without drugs. Steven explains how dopamine, norepinephrine, serotonin, anandamide, and endorphins contribute to the flow experience, why his research suggests caffeine can increase flow susceptibility, and how chasing the neurochemical high of peak performance can become dangerous. They discuss the darker side of flow training, including its potential risks for people prone to mania, the importance of recovery, and why attempting to remain in a flow state indefinitely can undermine performance. Steven shares how his training programs approach sleep, attention, and behavioral changes to help people access flow more consistently. The conversation then moves into psychedelics, ketamine-assisted therapy, and the neuroscience of trauma. Steven introduces emerging research suggesting that unresolved emotional patterns may involve the brain's predictive processing systems. Dave shares a personal experience involving Joe Rogan and how revisiting an early childhood memory changed his emotional response to public criticism. Dave and Steven also explore how the brain constructs reality, including the neuroscience of perception, sensory processing, and the flexible boundary between ourselves and our environment. They discuss how flow alters our sense of self, why the brain predicts what we experience before we consciously perceive it, and how these mechanisms may help explain certain spiritual and out-of-body experiences. Finally, Steven reveals new research investigating the neurological connections between flow, intuition, synchronicity, and purpose. He discusses emerging theories of consciousness, the role of information processing in subjective experience, and how artificial intelligence may change the future of human performance. You'll Learn: How flow states influence dopamine, norepinephrine, serotonin, anandamide, and endorphins, and why Steven's research suggests caffeine may help make the brain more susceptible to flow.Why chasing the neurochemical high of flow can become dangerous, how flow training may affect people prone to mania, and why sleep and recovery are essential for sustained peak performance.How ketamine-assisted therapy may help uncover forgotten emotional experiences and why Steven believes the brain's predictive processing systems play an important role in trauma.How the brain constructs our perception of reality, why sensory information reaches consciousness at different speeds, and what happens to our sense of self during altered states.Why flow may enhance intuition and how emerging neuroscience research is investigating connections between synchronicity, purpose, and the brain's information-processing systems.How Steven is using neuroscience, artificial intelligence, and years of flow training data to develop more accessible methods for improving focus, learning, and performance. 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 in health, 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: Steven Kotler, Dave Asprey, flow state, neuroscience of flow, peak performance, Flow Research Collective, dopamine, caffeine and flow, altered states, consciousness, psychedelics, ketamine therapy, trauma, predictive processing, neuroplasticity, intuition, synchronicity, brain science, mental performance, cognitive enhancement, flow triggers, serotonin, anandamide, meditation, human optimization, artificial intelligence, We Are as Gods, The Art of Impossible 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.  Resources:  • Explore Steven Kotler's books, research, and flow training programs at https://www.flowresearchcollective.com/ • 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/davetube  • My Daily Supplements: SuppGrade Labs (15% Off)  • Favorite Blue Light Blocking Glasses: TrueDark (15% Off)  Thank you to our sponsors!     ZenBud | Dave’s Nervous System Biohack. Visit zenbud.health and use code DAVE15 at checkout for a discount.  Timeline | Visit timeline.com/dave and get up to 20% off when you subscribe and saveOneSkin | For a limited time try the new OS-01 FACE RICH CREAM with 15% off at oneskin.co/DAVEKenetik | Instead of pushing your system harder, Kenetik feeds your brain the ketones it craves to fuel calm clarity and steady focus. Go to drinkkenetik.com/DAVE and use code DAVE for a discount. Timestamps:   00:00 — Trailer 01:12 — Intro 05:08 — Psychedelics and Peak Performance 11:10 — Trance, Voices, and Shamanism 18:00 — Dangers of Flow Training 24:00 — Ketamine and Innate Intelligence 30:00 — The Prediction Problem 35:25 — Embodied Cognition 46:30 — Consciousness and Synchronicity 50:20 — New Books and Research 53:00 — Flow for the Many See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    How to Trigger Flow States From The 5 Brain Chemicals You Need

  7. Oct 20

    The 6-Minute Morning Routine That Can Change Your Life

    The Miracle Morning, Visualization, Affirmations, Meditation, Morning Routines, Productivity & the Psychology of Success with Hal Elrod Host Dave Asprey sits down with Hal Elrod, bestselling author of The Miracle Morning and personal development expert, to explore morning routines, visualization, affirmations, meditation, productivity, circadian rhythms, habit formation, and the psychology of success. Hal Elrod is the creator of The Miracle Morning, a bestselling book and personal development method that has helped millions improve their daily habits. After surviving a devastating car accident at age 20 and later battling life-threatening cancer, Hal developed a philosophy centered on resilience, personal responsibility, and consistent daily practices. Dave and Hal challenge the idea that success requires waking up at 5 AM. They discuss chronotypes, circadian biology, and why morning routines should work with your natural sleep patterns. Hal introduces his six-part SAVERS framework, explaining how meditation, affirmations, visualization, exercise, reading, and journaling can transform your morning in as little as six minutes. They explore how smartphones disrupt attention, why visualization works best when paired with mental rehearsal, and how these techniques can help overcome procrastination. Hal shares how he used visualization to train for a 52-mile ultramarathon, while Dave discusses advanced meditation, neurofeedback, and the role of emotional states in mental performance. The conversation also challenges traditional positive affirmations. Hal explains why unrealistic statements often fail and shares a three-step method for setting commitments, identifying motivations, and taking action. Dave connects these practices to consciousness, altered states, and the relationship between intention and human performance. Finally, Hal reflects on surviving cancer and a near-fatal car accident, sharing how his daily practices helped him build resilience. Dave and Hal discuss the balance between disciplined action, belief, and the mental states that influence our ability to achieve meaningful goals. This episode is essential listening for anyone interested in morning routines, visualization, affirmations, meditation, productivity, habit formation, circadian rhythms, overcoming procrastination, mental performance, emotional resilience, consciousness, and the science of personal development. You'll Learn: Why waking up at 5 AM isn't necessary for success and how to build a morning routine around your natural circadian rhythm and chronotypeHow Hal Elrod's six SAVERS practices can improve daily focus, discipline, and emotional well-being in as little as six minutesWhy checking your smartphone first thing in the morning can undermine attention, productivity, and your ability to respond intentionally throughout the dayHow to use visualization and detailed mental rehearsal to overcome procrastination, strengthen motivation, and follow through on difficult goalsWhy traditional positive affirmations often fail and how to create actionable affirmations based on specific commitments, meaningful reasons, and daily behaviorsHow meditation, emotional states, and intentional daily habits helped Hal navigate life-threatening health challenges and develop greater resilience 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 in health, 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: Hal Elrod, Dave Asprey, The Miracle Morning, Miracle Morning routine, SAVERS method, six minute morning routine, morning habits, 5 AM wake up, circadian rhythm, sleep chronotypes, visualization techniques, mental rehearsal, positive affirmations, actionable affirmations, meditation, morning meditation, overcoming procrastination, habit formation, productivity habits, goal setting, self discipline, emotional resilience, neurofeedback, altered states, consciousness, biohacking Resources:  • Explore Hal Elrod's Miracle Morning method, books, documentary, and app at https://miraclemorning.com/ • 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/davetube  • My Daily Supplements: SuppGrade Labs (15% Off)  • Favorite Blue Light Blocking Glasses: TrueDark (15% Off)  Thank you to our sponsors!       -Butcher Box | Go to ButcherBox.com/HUMANUPGRADE to get $20 off your first box, plus your choice of free ground beef for life, or free chicken thigh -Timeline | Visit timeline.com/dave and get up to 20% off when you subscribe and save. -BodyHealth |Visit BodyHealth.com and use code DAVE20 for 20% off your first purchase. -Quantum Upgrade | Go to QuantumUpgrade.io/DAVE. to claim your 15-day free trial Timestamps:   00:00 — Trailer 01:30 — Intro & Miracle Morning 05:03 — The SAVERS Acronym 10:38 — Social Media & Smartphones 16:30 — Combining SAVERS & Visualization 22:08 — The Ultramarathon Story 28:24 — Affirmations & State 34:10 — Manifestation & Consciousness 37:26 — Near-Death & Miracles 42:30 — Perception & Brain Power See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    The 6-Minute Morning Routine That Can Change Your Life

  8. Oct 18

    400mg Before Bed Improves Deep Sleep by 1700%

    Try TrueDark glasses: https://truedark.com Try Danger Coffee: https://dangercoffee.com/discount/davetube Try Suppgrade Labs: https://shopsuppgradelabs.com/ I slept 8 hours a night and got 5 minutes of deep sleep, and no doctor could help me. Then I found a molecule that hits the same receptor as Valium but WITHOUT sedating you. 400 mg before bed, stacked with four things that cost nothing, took me from 5 minutes to 90. Here's all five, plus WHY it’s mission critical you get this precious deep sleep (hint: it has to do with your memory as you age). Thank you to our sponsors! -ECHO Water | Go to http://echowater.com/dave and use code DAVE10 for 10% off your ECHO Flask. -Butcher Box | Go to ButcherBox.com/HUMANUPGRADE to get $20 off your first box, plus your choice of free ground beef for life, or free chicken thigh -Fatty15 | Go to fatty15.com/DAVE to get an additional 15% off their 90-day Starter Kit -iRestore | Unlock your best hair & skin with @iRestorelaser and HUGE savings on iRESTORE with code DAVE at irestore.com/DAVE 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/discount/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 Join my Substack: https://substack.daveasprey.com 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.

    400mg Before Bed Improves Deep Sleep by 1700%
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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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