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. Turn Off Your WiFi Tonight and See What Happens to Your Sleep

    4H AGO

    Turn Off Your WiFi Tonight and See What Happens to Your Sleep

    Your phone, your lighting, and your WiFi can mess with your sleep and energy more than your diet, and this episode shows you the simplest fixes that actually move the needle.  -Watch this episode on YouTube for the full video experience:https://www.youtube.com/@DaveAspreyBPR  -Grab a generous discount from BONCHARGE by using code ‘DAVE’ on your next purchase: https://boncharge.com/  Host Dave Asprey sits down with Andy Mant, Co-Founder and CEO of BON CHARGE, and Katie Mant, Co-Founder and Chief Visionary Officer, to unpack how modern light, WiFi, and nonstop screen exposure are quietly shaping your sleep, hormones, and energy. After facing their own struggles with fatigue and poor sleep, they built BON CHARGE around science-backed biohacking tools designed to improve sleep, recovery, and overall wellness.  They start with blue light at night and content overload, why light acts as biological information, and how simple changes like wearing blue light blocking glasses before bed can shift your circadian rhythm. The conversation moves into EMFs, native versus non-native frequencies, and what happened when they lived in an apartment flooded with WiFi and 5G. Dave shares his DEXA scan showing about 15% lower bone density where he used to carry his phone and explains why he now limits direct exposure.  You’ll also get a practical breakdown of red light therapy and PEMF, including the difference between visible red and near-infrared light, how dosing affects results, and how mat-based PEMF is used to support relaxation and recovery. This episode stays grounded: you do not have to give up technology, you just have to learn how to hack your environment so it works for your biology instead of against it.  You’ll Learn:  • Why blue light at night can disrupt sleep and circadian rhythm  • How light acts as information that shapes hormones and metabolism  • Practical EMF reduction strategies you can test immediately  • The difference between native and non-native EMFs  • Red light vs near-infrared light and how each is used  • Why dosing matters with red light therapy  • What Dave noticed on his DEXA scan after years of carrying a phone  • How PEMF mats aim to support relaxation and recovery  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 is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.  Thank you to our sponsors!   • BEYOND Conference 2026 | Register now at https://beyondconference.com/ with code DAVE300 for $300 off  • KillSwitch | Order at https://www.switchsupplements.com/ and use code DAVE for 20% off  • Igniton | Head to https://igniton.com and use code DAVE for 15% off your first order  • LYMA | Go to https://lyma.sjv.io/gOQ545 and use code DAVE10 for 10% off the LYMA Laser  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: blue light sleep, red light therapy benefits, EMF health effects, 5G radiation health, WiFiradiation exposure, circadian rhythm sleep, PEMF therapy mat, pulsed electromagnetic field therapy, near infrared light therapy, biohacking sleep optimization, mitochondrial ATP production, airplane mode at night, low EMF devices, Dave Asprey biohacking, BON CHARGE red light  Resources:    • BONCHARGE Website. Use Code ‘Dave’ For A Discount: https://boncharge.com/  • 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 — Introduction  1:23 — Blue Light and Content Consumption  2:31 — Light’s Impact on Health  4:18 — EMF Awareness and Mitigation  9:16 — Living in EMF Hotspots  13:43 — Native vs Non-Native EMFs  15:23 — PEMF Therapy Benefits  17:02 — EMF Protection Products  22:02 — Bone Density and Phone Placement  25:36 — Red Light Therapy Introduction  28:06 — Red Light Science and Wavelengths  31:00 — Red Light Dosing and Frequency  35:46 — Hair Growth and Red Light  40:15 — PEMF Technology Explained  46:39 — Closing and Resources  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    47 min
  2. The Secret Peptides and Underground Compounds Doctors Won’t Talk About

    2D AGO

    The Secret Peptides and Underground Compounds Doctors Won’t Talk About

    What if the line between “medicine” and “forbidden” has nothing to do with safety and everything to do with permission? This episode gives you a clear framework for understanding peptides, research chemicals, and performance enhancement so you can think for yourself instead of outsourcing your biology  Watch this episode on YouTube for the full video experience:  https://www.youtube.com/@DaveAspreyBPR  Host Dave Asprey sits down with Dylan Gemelli for a candid, unfiltered conversation about the underground world of biohacking, research chemicals, and human performance. Dylan is a long-time biohacker, educator, and researcher who came out of the bodybuilding world and spent more than a decade studying peptides, SARMs, nootropics, and gray-area compounds. He brings first-hand experience, deep research literacy, and a rare ability to explain what these compounds actually do, where the risks are, and why most doctors will never talk about them.  Together, they unpack what “research chemicals” really means, why peptides technically fall into that category, and how legality often has little to do with biological reality. They explore compounds like MK-677, S4, and other SARMs, how they interact with growth hormone, muscle, strength, and recovery, and why some of these tools can be more powerful than peptides when used with intention and restraint. Dave also shares his own experiences rebuilding his health using underground tools, why he refuses to ask for permission to take care of his body, and how performance enhancement fits into longevity, metabolism, and real-world function.  You’ll Learn:  • What research chemicals actually are and why peptides fall into that category  • How compounds like MK-677 stimulate growth hormone and affect muscle and recovery  • Why SARMs differ from steroids and where the real risks come from  • The difference between tobacco and nicotine and why low-dose nicotine can support brain optimization  • How performance enhancement fits into longevity, metabolism, and functional medicine thinking  • Why strength and neurological drive matter more than size alone  • How to think clearly about supplements, nootropics, and biohacking tools without fear or hype  • Why taking responsibility for your biology is not cheating  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 is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.  Thank you to our sponsors!   • Antarctica Trip | Join me in Antarctica from March 8–17, 2026. Visit https://www.insiderexpeditions.com/future and use code DAVE for $1,000 off.  • AirDoctor | Go to https://airdoctorpro.com/daveasprey and save up to $300 on Air Purifiers.  • STEMREGEN | Go to https://stemregen.co/dave30 and use code DAVE30 for 30% off your next order.  • Our Place | Visit https://fromourplace.com/DAVE and use code DAVE for 10% off sitewide.  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: biohacking research chemicals, peptide biohacking podcast, underground peptides, SARMs explained, MK-677 growth hormone, performance enhancing drugs science, human performance biohacking, longevity biohacking podcast, neuroplasticity optimization, brain optimization nootropics, mitochondrial optimization biohacking, metabolism and hormones, testosterone optimization science, nicotine brain benefits, modafinil cognitive performance, supplements biohacking debate, functional medicine biohacking, muscle vs strength science, anti-aging performance strategies, Dave Asprey biohacking, Dylan Gemelli biohacking, The Human Upgrade podcast, Smarter Not Harder biohacking  Resources:    • Learn More About Dylan’s Work And Content At: https://dylangemelli.com/  • Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/  • Join My Low-Oxalate 30-Day Challenge: https://daveasprey.com/2026-low-ox-reset/  • 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   • Upgrade Collective: https://www.ourupgradecollective.com    • Upgrade Labs: https://upgradelabs.com    Timestamps:  0:00 - Introduction  1:28 - SARMs & Research Chemicals  7:43 - 29 Pounds of Muscle in 6 Weeks  10:20 - MK-677 & Growth Hormone  16:41 - Vegan Diet Disaster  18:30 - From Bodybuilding to Biohacking  21:31 - Diet Transformation & Metabolism  29:14 - Reversing Heart Plaque  33:50 - Exercise, Cardio & Longevity  44:16 - Testosterone, TRT & Kyzatrex  50:06 - Healthcare Freedom  53:23 - Medical Freedom  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    59 min
  3. Why Your Muscles Break Down After 40 (Do This To Reverse It)

    4D AGO

    Why Your Muscles Break Down After 40 (Do This To Reverse It)

    Your muscles play a far bigger role in aging than most people realize. As you get older, the energy factories inside your muscle cells begin to break down and stop getting replaced, leading to fatigue, weakness, and slower recovery even if you stay active. This video explains how that decline happens, why it accelerates after midlife, and what actually restores cellular energy instead of just masking the symptoms. By understanding how muscle health, energy production, and recovery are biologically connected, you can rebuild strength, improve endurance, and slow the aging process from the inside out. Chapters 0:00 - Intro: The Youth Switch 0:53 - Why Muscles Are Your Fountain of Youth 2:26 - Mitophagy: Your Body's Cleaning System 4:01 - The Secret Compound: Urolithin A 6:30 - The Solution: MitoPure 8:34 - The Complete System 9:56 - Closing Thoughts Thank you to our sponsors!  MASA Chips | Go to https://www.masachips.com/DAVEASPREY and use code DAVEASPREY for 25% off your first order.Vibrant Blue Oils | Grab a full-size bottle for over 50% off at https://vibrantblueoils.com/dave. Resources:   • 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  • Upgrade Collective: https://www.ourupgradecollective.com   • Upgrade Labs: https://upgradelabs.com   • 40 Years of Zen: https://40yearsofzen.com  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:  Instagram: https://www.instagram.com/TheHumanUpgradePodcast/  Facebook: https://m.facebook.com/Thehumanupgrade/ See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    10 min
  4. Biohackers in the Epstein Files, Generic GLP-1s, Continuous Ketone Monitors, and more...

    6D AGO

    Biohackers in the Epstein Files, Generic GLP-1s, Continuous Ketone Monitors, and more...

    This episode covers:  • Longevity Influence In The Epstein Files  A new DOJ document release tied to the Epstein investigation pulled physician and longevity influencer Peter Attia into the spotlight, after reports showed he appeared in the files more than 1,800 times and CBS News pulled a planned rebroadcast of its 60 Minutes profile. Dave breaks down why this story matters beyond headlines: longevity relies heavily on trust, authority, and influence, and when those foundations are shaken it exposes how fragile centralized expertise can be. He explains how biohackers can protect themselves by diversifying information sources, understanding mechanisms instead of personalities, and building health strategies that don’t collapse when one voice disappears.  • Source: https://variety.com/2026/tv/news/cbs-news-pulls-peter-attia-60-minutes-segment-epstein-1236650930/  • Age-Reversal Gene Therapy Enters Human Trials  Life Biosciences received FDA authorization to begin the first U.S. human trial of a partial epigenetic reprogramming gene therapy in the eye, using three Yamanaka factors to restore function in damaged retinal cells. Dave explains why eyes are the ideal first testing ground, what partial reprogramming actually means, and why this marks a shift from longevity theory into real clinical testing. He also clarifies what success would and would not mean for whole-body rejuvenation, and how to separate legitimate gene-therapy advances from consumer products that only claim to affect biological age.  • Source: https://fortune.com/2026/01/30/billionaires-longevity-aging-fda-human-clinical-trial-life-biosciences/  • Continuous Ketone Monitoring Moves Toward Reality  Wearable continuous ketone monitoring is advancing beyond finger-stick meters, with companies adapting the same model that made continuous glucose monitors mainstream. Dave explains why this is a major upgrade for metabolic flexibility, keto diets, fasting, and diabetes risk management. He breaks down how real-time ketone data can reveal patterns missed by spot checks, and why biohackers should think ahead about data ownership, integration, and how ketone signals interact with glucose, sleep, stress, and training.  • Source: https://finance.yahoo.com/news/global-market-blood-ketone-meters-140900796.html  • Injectable, Wireless Brain Implants Without Surgery  Researchers are developing nano-scale, wireless brain implants capable of crossing the blood-brain barrier without open surgery, opening the door to a new class of neural interfaces. Dave connects this research to other circuit-level interventions like sound and light stimulation, explaining the broader shift from targeting molecules to tuning brain networks. He also addresses the ethical risks, including consent, privacy, and neuro-surveillance, and why biohackers should track this space early rather than after it becomes normalized.  • Source: https://longevity.technology/unlocked/longevity-news-roundup-week-5-2026/  • Generic GLP-1 Drugs Could Reshape Global Metabolic Health  India’s Sun Pharma is preparing to launch a generic semaglutide-style injectable as patent protections expire, signaling a major price drop and access expansion for GLP-1 drugs. Dave explains why this could transform obesity, diabetes, and cardiovascular disease management worldwide, while also highlighting the risks of muscle loss and metabolic weakness if these drugs are used without proper training and nutrition. He shares how biohackers should think about stacking GLP-1s intelligently, with resistance training, protein intake, and long-term maintenance strategies.  • Source: https://longevity.technology/unlocked/longevity-news-roundup-week-5-2026/  All source links are provided for direct access to the original reporting and research.  This episode is designed for biohackers, longevity seekers, and high-performance listeners who want clear thinking in a noisy health landscape. Host Dave Asprey connects ethics, emerging science, metabolic data, neurotechnology, and drug access into practical lessons for building a resilient, adaptable health strategy that works even as trends and narratives change.  New episodes every Tuesday, Thursday, Friday, and Sunday.  Keywords: longevity influencer ethics, Peter Attia Epstein files, trust in longevity science, epigenetic reprogramming gene therapy, Yamanaka factors OSK, age reversal human trials, Life Biosciences FDA trial, continuous ketone monitoring, CKM metabolic tracking, glucose ketone wearable sensors, Abbott Libre ketone sensor, metabolic flexibility biohacking, wireless brain implants, blood brain barrier neurotech, cognitive longevity technology, GLP-1 generic semaglutide, Sun Pharma GLP-1, GLP-1 muscle loss prevention, resistance training longevity, metabolic health upgrades, biohacking   Thank you to our sponsors!   - GOT MOLD? | Go to http://gotmold.com/shop and use DAVE10 to save 10% and see what’s in your air. - Essentia | Go to https://myessentia.com/dave and use code DAVE for $100 off The Dave Asprey Upgrade. Resources:   • Subscribe to my weekly newsletter: https://substack.daveasprey.com/welcome  • 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  • Upgrade Collective: https://www.ourupgradecollective.com   • Upgrade Labs: https://upgradelabs.com   • 40 Years of Zen: https://40yearsofzen.com  Timestamps:  0:00 - Intro  0:18 - Story 1: Attia Epstein Controversy  1:34 - Story 2: Life Biosciences Gene Therapy Trial  2:44 - Story 3: Continuous Ketone Monitoring  3:50 - Story 4: Wireless Brain Implants  4:53 - Story 5: Generic GLP-1 Drugs  6:00 - Closing Thoughts  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    7 min
  5. Why 18-Year-Olds Wake Up Fresh (And You Don't)

    FEB 5

    Why 18-Year-Olds Wake Up Fresh (And You Don't)

    18-year-olds wake up fresh because their repair system still works. This episode shows you how stem cell decline quietly drives fatigue, inflammation, and faster aging, and how fasting can reactivate your body’s natural ability to repair itself without expensive stem cell procedures.  Grab a generous 30% discount on any STEMREGEN product with: http://stemregen.co/dave30  Dave Asprey sits down with Christian Drapeau, a neuroscientist trained at McGill University and a leading researcher in stem cell science. Christian pioneered a therapeutic approach called Endogenous Stem Cell Mobilization, authored the bestselling book Cracking the Stem Cell Code, and developed the concept of stem cell enhancement. He is the Founder and CSO of STEMREGEN, where his work focuses on helping the body release and use its own stem cells more effectively.  Together, they break down why many injected stem cells never survive long enough to help, how the lungs trap a large percentage of IV stem cells, and why releasing your own stem cells into arterial circulation changes the outcome. They explore stem cell decline as a core driver of aging, tissue degeneration, and chronic inflammation, and explain why fasting is currently the only intervention shown to rejuvenate stem cells through autophagy.  You’ll hear why a three-day fast has measurable effects on bone marrow aging, how stem cells act as signaling molecules that coordinate repair across the body, and why mitochondria play a massive and underappreciated role in stem cell renewal and tissue regeneration. The conversation also covers scar tissue, fibrosis, recovery from injury, and why healing quality matters just as much as healing speed.  You’ll Learn:  • Why stem cell decline, not simple wear and tear, drives aging  • How fasting supports stem cell rejuvenation through autophagy  • Why many injected stem cells die in the lungs before helping tissue  • How releasing your own stem cells differs from IV stem cell therapy  • Why mitochondria are central to stem cell function and repair  • How scar tissue and fibrosis form when repair fails  • Why recovery quality determines long-term resilience and longevity  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 is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.  Thank you to our sponsors!   • TRU KAVA | Go to https://trukava.com/ and use code DAVE10 for 10% off.  • Generation Lab | Go to http://generationlab.com/, use code DAVE20 for $20 off, and see what your body’s really doing behind the surface.  • Puori | Use code DAVE at https://puori.com/DAVE to get 32% off your Puori Fish Oil when you start a subscription.  • Screenfit | Get your at-home eye training program for 40% off using code DAVE at https://www.screenfit.com/dave.  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: stem cell longevity, fasting stem cell rejuvenation, three day fast science, biohacking stem cells, endogenous stem cell mobilization, stem cell decline aging, autophagy fasting longevity, mitochondria stem cells, tissue repair aging, inflammation and aging science, functional medicine longevity podcast, human performance longevity, anti-aging fasting protocol, metabolism and aging, ketosis fasting science, supplements longevity debate, Dave Asprey longevity, Christian Drapeau stem cells, biohacking podcast longevity  Resources:    • Learn More About Everything STEMREGEN at: http://stemregen.co/dave30  • Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/  • Join My Low-Oxalate 30-Day Challenge: https://daveasprey.com/2026-low-ox-reset/  • 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   • Upgrade Collective: https://www.ourupgradecollective.com    • Upgrade Labs: https://upgradelabs.com    Timestamps:  0:00 — Trailer  1:20 — Stem Cell Basics & IV vs Release  7:41 — Bone Marrow Conversion & Fasting  11:01 — Stem Cell Decline vs Exhaustion  12:39 — Releasing Stem Cells  14:01 — Stem Cells as Signaling Molecules  18:13 — Stacking Interventions  23:31 — Dosing & Duration  40:42 — Daily Repair & Deficits  48:20 — Resilience & Testing  53:17 — Inflammation as Signal  57:45 — Closing  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    59 min
  6. STOP Intermittent Fasting If You Want to Stay Young

    FEB 3

    STOP Intermittent Fasting If You Want to Stay Young

    STOP intermittent fasting if you think it automatically keeps you young. In this episode, you’ll learn why short-term fasting results can mislead long-term aging outcomes, and how duration, frequency, refeeding, and protein intake determine whether fasting supports longevity or quietly accelerates decline.   Watch this episode on YouTube for the full video experience:  https://www.youtube.com/@DaveAspreyBPR  Host Dave Asprey sits down with Valter Longo, one of the world’s leading longevity researchers with over 30 years of experience studying aging, nutrition, and disease prevention. Dr. Longo is the Director of the Longevity Institute at the University of Southern California’s Leonard Davis School of Gerontology and the Director of the Longevity and Cancer Program at IFOM, the Italian Foundation for Cancer Research Institute of Molecular Oncology in Milan. He is the author of the bestselling book The Longevity Diet and was named one of TIME Magazine’s 50 most influential people in health care for his research on fasting-mimicking diets.  Together, Dave Asprey and Dr. Longo explain why many people focus too heavily on short-term effects and extrapolate them incorrectly across a lifetime. They break down how intermittent fasting differs biologically from multi-day fasting, why five-day fasting cycles trigger deeper cellular changes, and how insulin, IGF-1, mTOR, and growth hormone shape aging, regeneration, and disease risk over time.  The conversation covers protein and amino acid intake, muscle preservation, frailty risk, and the tradeoffs between strength, function, and longevity. They explore ketosis, fasting-mimicking diets, stem cell activation, mitochondrial function, neuroplasticity, and why equilibrium and cycling matter more than constant restriction. Dave and Valter also discuss supplements, nootropics, creatine, carnivore-style eating, metabolism, sleep optimization, and how AI may eventually personalize fasting and nutrition based on individual biology rather than population averages.  You’ll learn:  • Why short-term fasting benefits do not predict long-term longevity  • How fasting duration changes gene expression and cellular regeneration  • The difference between intermittent fasting and multi-day fasting  • How protein and amino acids influence mTOR, IGF-1, and aging  • Why muscle, strength, and longevity must be balanced, not maximized  • When ketosis overlaps with fasting and when it does not  • Why supplements can disrupt biological equilibrium  • How AI could support future personalization in fasting and nutrition  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 is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.  Thank you to our sponsors!  • BEYOND Conference 2026 | Register now with code DAVE300 for $300 off at https://beyondconference.com/ • AquaTru | Go to https://aquatruwater.com/daveasprey and save $100 on all AquaTru water purifiers. • Caldera + Lab | A small habit with big results. Go to https://CalderaLab.com/DAVE and use code DAVE for 20% off your first order. • Timeline | Go to https://timeline.com/Dave for 20% 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 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: intermittent fasting longevity, fasting mimicking diet, fasting and aging science, biohacking fasting podcast, longevity fasting research, protein restriction longevity, amino acids aging, mTOR IGF-1 longevity, mitochondria aging science, neuroplasticity fasting, ketosis fasting science, metabolism longevity podcast, anti-aging fasting, functional medicine longevity, supplements fasting debate, nootropics brain optimization, muscle frailty aging, sleep optimization longevity, AI personalized nutrition, carnivore diet longevity debate, Dave Asprey fasting, Valter Longo longevity, longevity diet podcast, human performance aging  Resources:    • Learn More About Valter’s Work At: https://valterlongo.com/  • Join My Fasting Challenge: https://daveasprey.com/#14-day  • Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/  • Join My Low-Oxalate 30-Day Challenge: https://daveasprey.com/2026-low-ox-reset/  • 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   • Upgrade Collective: https://www.ourupgradecollective.com    • Upgrade Labs: https://upgradelabs.com    Timestamps:  0:00 Introduction & Aging Fundamentals  4:36 Fasting Mimicking Diet Overview  7:03 Insulin, IGF-1 & mTOR  11:03 Body Fat & Fasting Frequency  17:08 The Protein Debate  20:22 Blue Zones & Centenarian Evidence  23:10 Amino Acids & Leucine  30:30 Growth Hormone & Longevity  34:01 Five-Day Fasting Benefits  40:55 Personalization & AI  42:29 Plant-Based Concerns  49:07 Fasting Risks & Limits  53:05 Supplements & Equilibrium  1:03:05 Ranking Longevity Pathways  1:05:05 Modern Environmental Challenges  1:16:21 Final Thoughts  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    1h 17m
  7. Aging Starts In Your Legs (Here’s The Fix)

    FEB 1

    Aging Starts In Your Legs (Here’s The Fix)

    Most people think aging starts with wrinkles, gray hair, or memory loss. It doesn’t. Aging starts when your legs begin to weaken, long before you notice it. In this video, you’ll learn why your leg muscles age faster than the rest of your body, how damaged mitochondria silently drain your strength, and why traditional solutions like exercise and protein stop working after 40. You’ll also discover the one cellular process that controls muscle aging, why it shuts down with age, and how targeted support can turn it back on. Chapters 00:00 – Why weakness is the first real sign of aging 01:28 - Mitophagy and why it shuts down with age 02:30 - Why exercise and protein won't help 03:55 - The real problem doctors and trainers miss 04:28 - The compound that turns mitophagy back on 05:22 - Why most people can’t produce it enough naturally 05:40 - The gut bacteria problem explained 06:09 - How researchers solved the bottleneck 06:56 - Human studies and muscle strength Thank you to our sponsors! -IGNITON | Head over to Igniton.com and use code DAVE for an exclusive 15% off your first order. -AirDoctor | Go to https://airdoctorpro.com/daveasprey and save up to $300 on Air Purifiers. Resources:   • 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  • Upgrade Collective: https://www.ourupgradecollective.com   • Upgrade Labs: https://upgradelabs.com   • 40 Years of Zen: https://40yearsofzen.com  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:  Instagram: https://www.instagram.com/TheHumanUpgradePodcast/  Facebook: https://m.facebook.com/Thehumanupgrade/ See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    8 min
  8. The Nobel Prize Molecule That Nearly Doubles Lifespan

    JAN 30

    The Nobel Prize Molecule That Nearly Doubles Lifespan

    In the late 1990s, a strange carbon molecule quietly delivered the single longest lifespan extension ever recorded in mammals. The rats lived about 90% longer, and almost no one was paying attention. This episode breaks down what that molecule is, why it works, and how it may upgrade mitochondria, sleep, and human performance when used correctly.  Watch this episode on YouTube for the full video experience:  https://www.youtube.com/@DaveAspreyBPR  Host Dave Asprey sits down with Chris Burres, founder and chief scientist of MyVitalC and the original long-term manufacturer of carbon 60. Chris has produced this Nobel Prize–winning molecule since the early 1990s, supplying research institutions around the world years before it ever entered the biohacking space. He explains how carbon 60 behaves differently from traditional antioxidants, why stability and concentration used to be major problems, and how modern manufacturing finally made real-world use possible. Chris is also a published author, longevity summit host, patent holder, and longtime science communicator who brings rare clarity and humor to complex biology.  Dave and Chris explore how carbon 60 interacts with mitochondria, oxidative stress, metabolism, and electrical signaling in the body, and where it fits alongside ketosis, nootropics, supplements, and functional medicine strategies. They also unpack why improving mitochondrial function often shows up first as better energy and sleep optimization, and how that foundation supports longevity, brain optimization, and Smarter Not Harder performance. Along the way, Dave shares his own early experience with C60, how he uses it today, and why it now shows up even in his Danger Coffee stack.  You’ll Learn:  • Why carbon 60 produced the longest longevity result ever recorded in mammal studies  • How mitochondrial efficiency shapes energy, sleep, and human performance  • What makes C60 a selective antioxidant instead of a blunt one  • Why purity, concentration, and stability determine whether a supplement works  • How carbon 60 fits into biohacking stacks built around ketosis and metabolism  • What users report first, from focus and resilience to deeper sleep  • Why mitochondrial health underpins long-term anti-aging strategies  • How to think about supplements through a Smarter Not Harder lens  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 is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.  Affiliates:  Vibrant Blue Oils | Grab a full-size bottle for over 50% off at https://vibrantblueoils.com/dave. ECHO Water | Go to http://echowater.com/dave and use code DAVE10 for 10% off your ECHO Flask.  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: carbon 60 podcast, C60 longevity science, biohacking mitochondria, mitochondrial optimization podcast, anti-aging supplements science, human performance longevity, selective antioxidant mitochondria, sleep optimization biohacking, brain optimization supplements, nootropics longevity stack, ketosis metabolism longevity, functional medicine mitochondria, oxidative stress longevity, carbon 60 supplement science, MyVitalC podcast, Chris Burres interview, Dave Asprey biohacking, Danger Coffee stack, Smarter Not Harder longevity, Nobel Prize molecule longevity, mitochondrial health podcast  Resources:    • Get a 30% discount on your next purchase of ESS60 at: https://www.myvitalc.com/pages/humanupgradeod?ref=humanupgrade  • Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/  • Join My Low-Oxalate 30-Day Challenge: https://daveasprey.com/2026-low-ox-reset/  • 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   • Upgrade Collective: https://www.ourupgradecollective.com    • Upgrade Labs: https://upgradelabs.com    Timestamps:  0:00 – Introduction & C60 Discovery  4:04 – The Molecule & Nobel Prize  8:27 – Quantum Properties & Superconductivity  11:16 – Rat Longevity Study Results  14:33 – Selective Antioxidant Properties  15:51 – User Experience & Timeline  18:15 – Biological Age Testing  21:33 – Why Oil & Product Development  23:32 – Mechanism of Action  28:13 – Biohacker Discovery Story  30:03 – FDA & Supplement Regulation  33:50 – Migraines & Clinical Observations  37:53 – Athletic Performance  40:43 – Stacking & Contraindications  45:57 – Skincare Product  50:43 – Who Benefits Most  1:00:37 – Mitochondria & Consciousness  1:02:03 – Where to Buy & Closing  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    1h 4m
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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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