The Human Upgrade: Biohacking for Longevity & Performance

Dave Asprey
  • 4.6 (7K)
  • Health & Fitness
  • Updated Daily

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

    It's Boring, But It Slashed ALL My Visceral Fat In My 50s

    Try TrueDark glasses: https://truedark.com Try Danger Coffee: https://dangercoffee.com/discount/davetube Try Suppgrade Labs: https://shopsuppgradelabs.com/ I'm in the best shape of my life, and it has nothing to do with working harder. In this video, I break down the 5 unconventional hacks that helped me lose over 100 pounds, kill brain fog, and feel two decades younger, starting with something as simple as what I put in my morning coffee. If you're tired of doing everything 'right' and still feeling old, this one's for you. You'll Learn: How putting grass-fed butter and MCT oil in your coffee can unlock steady energy and effortless fat lossWhy eating more saturated fat, not less, supports your brain, hormones, and metabolismHow the "calories in, calories out" myth keeps you stuck and why food quality matters far more than quantityWhich "healthy" foods like spinach, oats, and beans are packed with anti-nutrients that cause inflammation and block nutrient absorptionHow intermittent fasting flips your body from sugar-burning to fat-burning mode and triggers cellular repairWhy dialing in your nutrition beats grinding in the gym and how over-exercising can actually stall fat loss and speed up aging Timestamps: 00:00 — The 300-Pound Millionaire 01:26 — Discovery in Tibet 03:05 — Eat More Saturated Fat 04:38 — The Low-Fat Scam 07:01 — Quality Over Quantity 09:20 — Hidden Plant Toxins 12:04 — Watch the Fructose 13:08 — Skip Breakfast 16:38 — Diet Beats the Gym 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 -EMR-Tek | https://www.emr-tek.com/DAVE and use code DAVE for 40% off. -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.

    It's Boring, But It Slashed ALL My Visceral Fat In My 50s

  2. 3d ago

    Vagus Nerve Memory, Cat Cancer Genes, Inherited Intelligence, Mulberry Microbes, and Vitamin D

    Vagus Nerve Stimulation Improves Cognitive Scores in a Small Trial  In a 24-week trial involving people with mild cognitive impairment, participants assigned to electrical stimulation at vagus-innervated parts of the ear improved by an average of 3.2 points on a general cognitive test, compared with 0.3 points in a sham-stimulation group. Host Dave Asprey explores the proposed connection between the vagus nerve and the locus coeruleus, a brainstem region involved in attention and learning. He explains why an improved test score is intriguing but does not show that vagus nerve stimulation prevents Alzheimer’s disease—or that a consumer device will reproduce the study’s results.pubmed.ncbi.nlm.nih+1  Sources:  https://pubmed.ncbi.nlm.nih.gov/36150665/  https://pmc.ncbi.nlm.nih.gov/articles/PMC13214873/  https://theconversation.com/vagus-nerve-stimulation-shows-promise-as-a-way-to-counter-alzheimers-disease-and-age-related-memory-loss-269465  ~~~ Nearly 500 Cat Tumors Reveal Cancer Genes Shared With Humans  Researchers analyzed 493 matched tumor and normal-tissue samples across 13 types of cancer in domestic cats. They found alterations in genes familiar to human cancer researchers, including TP53, and tested whether a mutation called FBXW7 might predict drug sensitivity in lab-grown models of feline mammary tumors. Host Dave Asprey examines why naturally occurring cancers in pets could help scientists investigate treatments across species, while making clear that a promising response in six laboratory tumor models is not a proven treatment for cats or people.pmc.ncbi.nlm.nih  Sources:  https://pmc.ncbi.nlm.nih.gov/articles/PMC7618901/  https://pubmed.ncbi.nlm.nih.gov/41712721/  https://www.sciencedaily.com/releases/2026/09/260924231826.htm  ~~~ Twin-Family Study Challenges a Simple Explanation for Inherited Intelligence  Why do parents and children often score similarly on tests of cognitive ability? Researchers using Germany’s TwinLife data found that genetic transmission explained more of that resemblance than the particular shared-home-environment pathway their model tested. Host Dave Asprey unpacks the distinction between why relatives resemble one another and whether a child’s environment matters. The study does not show that parenting, education, or other experiences have no effect on cognition.pub.uni-bielefeld+1  Sources:  https://pub.uni-bielefeld.de/record/2993432  https://www.psypost.org/genetics-not-shared-environments-drives-parent-child-similarities-in-cognitive-ability/  ~~~ Mulberry Compounds May Change Gut Bacteria and Metabolism  A review of mulberry research highlights how leaves, fruit, and differently processed extracts contain distinct mixtures of compounds that gut microbes may use. In mouse experiments, a fraction combining mulberry polyphenols and polysaccharides produced more favorable microbiome and metabolic changes than either fraction alone; transferring microbes from treated mice passed along some of those effects. Host Dave Asprey explores the idea that a plant extract’s preparation may matter as much as its name—and why the findings do not yet establish a microbiome benefit from mulberry products in humans.pmc.ncbi.nlm.nih+1  Sources:  https://pmc.ncbi.nlm.nih.gov/articles/PMC13406227/  https://www.sciencedaily.com/releases/2026/09/260928100551.htm  ~~~ Magnesium Changes Vitamin D Metabolism—But Not Always in the Same Direction  Magnesium helps regulate the pathways that process vitamin D, but “more magnesium means more vitamin D” is too simple. In a 12-week randomized trial involving 180 adults, magnesium supplementation changed a measured vitamin D metabolite differently depending on participants’ starting vitamin D levels: the modeled difference was positive at 30 ng/mL and negative at 50 ng/mL. Host Dave Asprey explains why this matters to people tracking supplement stacks and bloodwork, while distinguishing a change in a lab marker from a demonstrated health benefit.pubmed.ncbi.nlm.nih+1  Sources:  https://pmc.ncbi.nlm.nih.gov/articles/PMC6693398/  https://pubmed.ncbi.nlm.nih.gov/29480918/  https://www.sciencedaily.com/releases/2018/02/180226122548.htm  This episode is designed for biohackers, longevity enthusiasts, pet owners, parents, and anyone trying to separate a compelling biological mechanism from a proven health intervention. Host Dave Asprey examines brain stimulation and memory, what cat cancers could teach human researchers, how genes and environment contribute to cognitive similarity, whether mulberry’s microbiome effects translate beyond mice, and why nutrient interactions are rarely as simple as a supplement headline suggests. Several studies discussed here predate this week’s coverage; this is a research roundup, not a list of five newly published trials.pmc.ncbi.nlm.nih+4  New episodes every Tuesday, Thursday, Friday, and Sunday.  Keywords: vagus nerve stimulation memory, auricular vagus nerve stimulation, mild cognitive impairment, Alzheimer’s research, locus coeruleus, cat cancer genetics, feline oncogenome, FBXW7 feline mammary cancer, comparative oncology, parent child cognitive ability, TwinLife cognitive ability study, intelligence genetics, shared environment cognition, mulberry gut microbiome, mulberry polyphenols polysaccharides, microbiota transfer mice, magnesium vitamin D metabolism, magnesium supplementation vitamin D, biohacking research roundup  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  - Beyond Wonderland Conference | Oct 13 - 14, 2026. Get your ticket now at wonderlandconference.com.  - The One Device | Use code DAVE for $10 off at theonedevice.com/dave  - 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    Timestamps:  00:00 — Intro  00:18 — Vagus Nerve  01:51 — Cat Cancer  03:53 — Genetics & Parenting  05:46 — Mulberries  07:43 — Magnesium & Vitamin D  09:25 — Takeaway  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    Vagus Nerve Memory, Cat Cancer Genes, Inherited Intelligence, Mulberry Microbes, and Vitamin D

  3. 4d ago

    Dave’s Anti-Aging Skincare Routine: Exosomes, Methylene Blue & NAD+

    Visit https://www.younggoose.com/ and use code ASPREY10 to save on the skin longevity products discussed in this episode.  Skin Longevity, Cellular Repair, Red Light Therapy & the Biology of Younger Skin with Young Goose  Host Dave Asprey sits down with Amitay Eshel and Anastasia Khodzhaeva, co-founders of Young Goose, to explore the emerging science of skin longevity, cellular aging, mitochondrial function, exosomes, NAD+, red light therapy, and what it may take to keep skin functioning younger for longer.  Anastasia is a biologist, biohacker, and co-CEO of Young Goose who began her career in biomedical research focused on liver fibrosis and breast cancer before moving into wellness, product development, and longevity-focused skincare. Amitay is co-founder and CEO of Young Goose and host of the Biohacking Beauty podcast, with more than a decade of experience across health, wellness, beauty, and business development. Together, they focus on applying longevity science and performance optimization to skin health.  Amitay and Anastasia explain why wrinkles may be only one visible sign of a much deeper biological process involving declining cellular energy, weakened barrier function, oxidative stress, senescence, and changes in how skin cells repair themselves. They break down how newer approaches to skincare are moving beyond surface-level hydration toward targeting the cellular mechanisms associated with aging.  The conversation goes deep into testing, including a metabolomics-based approach designed to assess skin metabolic age from a small blood sample and analyze 17 different metabolites. They also discuss emerging proteomics testing that can examine thousands of proteins involved in processes such as collagen production, oxidative stress, mitochondrial function, and cellular repair.  Dave, Amitay, and Anastasia explore some of the most unusual compounds now being used in skin longevity, including methylene blue, NAD+ precursors, spermidine, ergothioneine, superoxide dismutase, copper peptides, ectoin, and gotu kola. They explain how these compounds may interact with mitochondrial energy production, oxidative stress, mitophagy, collagen signaling, and the broader hallmarks of aging.  They also break down red light therapy and why combining light with certain topical compounds may influence the response. The discussion covers methylene blue and electron transport, copper peptides and mitochondrial biogenesis, light-activated DNA repair enzymes, photodamage, reactive oxygen species, and why dose and timing may matter when using red or near-infrared light.  The episode also dives into platelet-derived “Vampire Exosomes,” how exosomes carry cellular instructions through microRNAs, why formulation and stability matter, and how these signaling particles may influence skin repair, inflammation, collagen production, and senescence. Dave and the Young Goose team also discuss growth factors, klotho, senomorphic strategies, cellular longevity, and why extending the functional life of healthy cells may become an important frontier in longevity science.  They also explore practical skincare routines, including how to layer products, what Dave uses while traveling, how airplanes and dry environments affect skin, why aggressive acids may not always fit a long-term skin longevity strategy, and how AI-based skin analysis could make skincare increasingly personalized.  This is essential listening for anyone interested in skin longevity, anti-aging skincare, exosomes, methylene blue, NAD+, red light therapy, mitochondrial health, senescent cells, collagen, peptides, cellular repair, metabolomics, proteomics, biohacking, and the future of personalized skincare.  You’ll Learn:  Why wrinkles may be a downstream sign of deeper cellular aging How skin metabolic age can be assessed using metabolomics and multiple biological markers What methylene blue may do inside mitochondria and why it pairs with red light How NAD+ precursors, spermidine, copper peptides, SOD, and ergothioneine may support skin biology Why platelet-derived “Vampire Exosomes” are being studied for cellular signaling, repair, and senescence How red light therapy interacts with mitochondrial function, oxidative stress, and DNA repair Why some traditional acids and surface-level skincare strategies may not address long-term skin function How proteomics and AI could change the way skincare is measured and personalized What Dave and the Young Goose team use to support skin during travel and other high-stress environments  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: Amitay Eshel, Anastasia Khodzhaeva, Young Goose, Biohacking Beauty, skincare, anti-aging skincare, skin longevity, skin aging, younger skin, exosomes, vampire exosomes, platelet-derived exosomes, methylene blue, NAD+, NAD precursors, red light therapy, mitochondria, mitochondrial health, mitochondrial dysfunction, cellular aging, cellular repair, senescent cells, senescence, senomorphics, collagen, copper peptides, GHK-Cu, spermidine, ergothioneine, superoxide dismutase, SOD, ectoin, gotu kola, mitophagy, metabolomics, proteomics, skin metabolic age, klotho, oxidative stress, peptides, skin barrier, DNA repair, photodamage, biohacking, longevity  Resources:     • Visit https://www.younggoose.com/ and use code ASPREY10 to save on the skin longevity products discussed in this episode.  • 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!       - Download Dave’s Free Peptide Guide at daveasprey.com/peptide-guide.  - Neuronic | Go to www.neuronic.online Code DAVE for $100 off  - Timeline | Go to timeline.com/dave and get up to 20% off when you subscribe and save  - 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.  Timestamps:   00:00 — Trailer  01:09 — Skin Testing & Metabolomics  04:48 — Longevity Skincare Paradigm  07:50 — Airplane Skincare Routine  11:15 — Tardigrade Juice & Antioxidants  16:00 — Mitochondrial Dysfunction  21:00 — Skincare Ingredients: Old vs New  27:20 — Vampire Exosomes  32:30 — Red Light Therapy Stacking  38:00 — Proteomics & Klotho  41:00 — Exosome Safety, Growth Factors & MicroRNAs  44:00 — Senescent Cells & Senomorphics  47:00 — Skin Longevity Takeaways 50:00 — Outro  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    Dave’s Anti-Aging Skincare Routine: Exosomes, Methylene Blue & NAD+

  4. 6d ago

    The Silent Fatty Liver Epidemic: Why Thin, Sober People Are Still at Risk

    Visit LoveYourLiver.com and use code Dave2026 to access the special offer from de-liver-ance mentioned in this episode. Host Dave Asprey sits down with Siggi Clavien, Founder and CEO of The Liver Clinic and de-liver-ance, to explore why the liver may be one of the most overlooked organs in metabolism, hormone health, detoxification, brain function, weight management, and longevity.  Siggi explains why fatty liver can develop without obvious symptoms and why someone can appear lean and healthy while still have significant liver fat. Drawing on thousands of liver scans, he shares what his team has observed in people whose blood markers appeared normal despite signs of fatty liver on imaging, and explains how tools such as FibroScan can reveal liver fat, stiffness, and fibrosis.  Dave and Siggi go deep into triglycerides, cholesterol, insulin resistance, brain fog, weight gain, bile production, thyroid hormone activation, testosterone, estrogen metabolism, and liver regeneration. They also explore how alcohol, environmental chemicals, plastics, processed foods, artificial sweeteners, medications, and other exposures may place additional stress on the liver.  The conversation also tackles rapid weight loss and GLP-1 medications, including Siggi’s concerns about compounds released from fat tissue during aggressive weight loss and why protecting muscle, eating enough protein, and supporting liver function may matter during the process.  Dave and Siggi also discuss alcohol, estrogen, hormone replacement therapy, glutathione, choline, bile flow, supplement quality, and why liver health may influence systems throughout the body. The episode takes an unexpected turn into microchimerism and organ transplantation, including donor cells, DNA, cellular memory, and reported changes in behavior or personality after transplantation.  This is essential listening for anyone interested in fatty liver, metabolic health, GLP-1s, weight loss, hormone health, estrogen, testosterone, thyroid function, alcohol, brain fog, insulin resistance, liver scans, longevity, choline, glutathione, bile flow, and biohacking.  You’ll Learn:  Why fatty liver can develop even in people who are thin or rarely drink alcohol Why normal bloodwork may not always reveal what is happening inside the liver How liver health connects to metabolism, brain fog, weight gain, hormones, and thyroid function What rapid weight loss and GLP-1 use may mean for liver function How alcohol, estrogen, HRT, bile, choline, and glutathione interact with liver health Why liver scans, nutrition, and supplement quality may matter for long-term health  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: Siggi Clavien, de-liver-ance, The Liver Clinic, liver health, fatty liver, fatty liver disease, MASLD, liver detox, liver function, liver scan, FibroScan, liver fibrosis, triglycerides, cholesterol, metabolic health, GLP-1, weight loss, toxins, alcohol, estrogen, HRT, testosterone, thyroid health, brain fog, insulin resistance, bile, choline, glutathione, artificial sweeteners, supplements, longevity, liver regeneration, microchimerism, biohacking  Resources:     • Visit LoveYourLiver.com and use code Dave2026 to access the special offer from de-liver-ance mentioned in this episode.  • 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!       - 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  - MOD | Visit mod.com for a consultation and get 10% off your first order plus free shipping with promo code DAVE.  - 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 plus Free Shipping AND 3 Free Gifts when you checkout at MenGoToMars.com.  Timestamps:   00:00 — Trailer  01:00 — Liver Basics & Signs  05:30 — Liver Scan Technology  08:15 — Chemicals & Liver Disease  11:30 — Deliverance Formula Story  17:15 — Estrogen, Alcohol & HRT  22:30 — GLP-1s & Liver Toxicity  28:00 — Bile & Gut Health  33:10 — Chimerism & Transplants  41:30 — Hormesis & Painkillers  50:00 — Sweeteners, Hormones & Thyroid  55:00 — Outro - Discount  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    The Silent Fatty Liver Epidemic: Why Thin, Sober People Are Still at Risk

  5. Sep 27

    Every Way to Melt Visceral Fat FAST In 14 Minutes

    Try TrueDark glasses: https://truedark.com Try Danger Coffee: https://dangercoffee.com/discount/davetube Try Suppgrade Labs: https://shopsuppgradelabs.com/ Try Longevity Gummies: https://www.timeline.com/partners/dave-asprey This video explains the most effective ways to lose visceral fat, escalating from least to most effective, like a caloric deficit & diet quality (high protein, cut alcohol), Aerobic exercise (cardio), resistance training, sleep optimization, and stress reduction. If diet and exercise aren't melting stubborn belly fat, fix your sleep first with 300mg of Magnesium 101 before bed, available at https://shopsuppgradelabs.com/discount/DAVETUBE?redirect=/products/magnesium-101 with code DAVETUBE for 15% off. You'll Learn: Why protein burns 20–30% of its own calories just to digest — and how that "thermic effect" makes it the most powerful diet lever for cutting visceral fatWhy short, intense workouts (as little as 10–20 minutes a week) beat long cardio sessions for triggering fat-burning hormonesHow cold exposure activates brown fat to burn visceral fat as fuel, and why consistency matters more than intensityWhy resistance training is one of the most effective tools for long-term fat loss, not just muscle-buildingHow poor sleep tanks growth hormone by up to 70% a night and drives up cortisol, both of which directly promote visceral fat storageWhy chronic stress is the single biggest driver of visceral fat, and how it creates a self-reinforcing loop that resists diet and exercise alone 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 thighViome | 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 | Unlock your best hair & skin with @iRestorelaser and HUGE savings on iRESTORE with code DAVE at irestore.com/DAVE Timestamps: 00:00 — Introduction & Calorie Myth 01:27 — Power of Protein 02:37 — Cut Sugar & Carbs 03:48 — HIIT for Fat Loss 05:44 — Cold Exposure 06:32 — Resistance Training 08:22 — Sleep & Growth Hormone 10:30 — Stress & Cortisol 13:39 — Breaking the Fat Loop 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/ 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.

    Every Way to Melt Visceral Fat FAST In 14 Minutes

  6. Sep 25

    Ozempic Hair, GLP-1 Kids, Gut-Brain Anxiety, Food Additives, Taurine, and more

    Novo Nordisk Eyes Hair-Loss Market in Consumer-Health Expansion  Novo Nordisk, the company behind Ozempic and Wegovy, is exploring hair loss as one of several possible areas for future expansion, alongside menopause and addiction. The company has not announced a hair-loss drug, clinical trial, acquisition, or partnership, but Chief Scientific Officer Martin Holst Lange pointed to the category during the company's 2026 Capital Markets Day. Host Dave Asprey breaks down why hair loss makes strategic sense for a company already deeply involved in endocrine biology, how emerging treatments are moving beyond traditional options like minoxidil and finasteride, and why sudden shedding during rapid GLP-1 weight loss may be telogen effluvium rather than traditional pattern baldness.  Sources:  https://www.bloomberg.com/news/articles/2026-09-22/ozempic-maker-novo-looks-to-target-hair-loss-in-consumer-push  https://www.novonordisk.com/investors/capital-markets-day-2026.html  https://www.irishexaminer.com/business/companies/arid-41914219.html  ~~~ Nearly One in Six Pediatric GLP-1 Users Diagnosed With a Nutritional Deficiency  A study of 2,031 children and adolescents ages 10 to 17 who were prescribed GLP-1 receptor agonists found that 16.88% received a new diagnosis related to a nutritional deficiency within one year. Vitamin D deficiency was the most common, appearing in about 12.4% of the group, while smaller numbers were diagnosed with nutritional anemia or iron deficiency anemia. Host Dave Asprey explains why the study does not prove GLP-1 drugs caused these deficiencies, but highlights a bigger concern: only about 5% of the children had documented nutrition counseling within the first 30 days, even though appetite suppression during adolescence can reduce intake of protein, iron, calcium, vitamin D, B vitamins, and other nutrients needed for growth.  Sources:  https://doi.org/10.1177/21532176261486979  https://www.sciencedaily.com/releases/2026/09/260923035926.htm  https://pharmaceutical-journal.com/article/news/children-taking-glp-1s-can-be-at-risk-of-nutritional-deficiencies-study-finds  ~~~ Stronger Stomach-Brain Synchrony Associated With Poorer Mental Health  Researchers studying the electrical rhythm of the stomach alongside brain activity found an unexpected relationship: stronger synchronization between gastric signals and certain brain networks was associated with worse mental health measures, including higher anxiety, depression, stress, and fatigue. The strongest associations appeared in networks involved in attention and cognitive control. Host Dave Asprey explains why the findings do not prove stomach-brain synchronization causes mental health problems, but expand the gut-brain conversation beyond the microbiome to include electrical activity, neural signaling, hormones, immune pathways, and metabolites.  Sources:  https://www.nature.com/articles/s44220-025-00468-6  https://health.au.dk/en/display/artikel/the-stomachs-brain-is-more-in-sync-with-the-mind-during-mental-distress  https://medicalxpress.com/news/2025-08-stomach-brain-sync-mind-mental.html  ~~~ Food Preservatives and Additive Mixtures Associated With Cardiovascular Risk  A large French NutriNet-Santé study involving more than 112,000 adults found that higher exposure to total preservatives was associated with a higher incidence of hypertension, while several individual additives were also linked to elevated risk. A newer September 2026 analysis from the same cohort examined combinations of additives people commonly consume together and found several mixtures associated with higher rates of hypertension, cardiovascular disease, or coronary heart disease. Host Dave Asprey explains why these observational findings cannot prove that preservatives cause cardiovascular disease, but raises a larger question about whether evaluating food additives one compound at a time accurately reflects the mixtures people consume in real packaged foods.  Sources:  https://academic.oup.com/eurheartj/article/doi/10.1093/eurheartj/ehag308/8679203  https://link.springer.com/article/10.1186/s12916-026-05132-z  https://www.escardio.org/news/press/press-releases/common-food-preservatives-linked-to-high-blood-pressure-and-heart-disease/  ~~~ Taurine Pretreatment Reduces Depression-Like Changes in Chronically Stressed Rats  A 2017 study in male rats found that taurine pretreatment reduced several behavioral and biochemical effects of chronic unpredictable stress. Taurine-treated animals maintained more normal reward-seeking behavior and performed better on some learning and memory measures, while researchers also observed changes in corticosterone, glutamate, serotonin, dopamine, noradrenaline, BDNF, and FGF2. Host Dave Asprey explains why this does not show that taurine treats depression in humans, especially because the taurine was injected and given before the chronic stress began, but uses the study to explore a broader principle: much of stress resilience may be built before the stress ever arrives.  Sources:  https://www.nature.com/articles/s41598-017-05051-3  https://pmc.ncbi.nlm.nih.gov/articles/PMC5504064/  This episode is designed for biohackers, longevity enthusiasts, parents, and high-performance listeners who want emerging health research translated into practical decisions without getting trapped by headline science. Host Dave Asprey explores what rapid weight loss can mean for hair and nutrient status, why the gut-brain axis extends far beyond the microbiome, what food-additive research can and cannot tell us about cardiovascular risk, and why stress resilience may depend as much on what you do before a challenge as what you do after it.  New episodes every Tuesday, Thursday, Friday, and Sunday.  Keywords: Novo Nordisk hair loss, Ozempic hair loss, Wegovy hair shedding, GLP-1 telogen effluvium, minoxidil hair loss, finasteride hair loss, pediatric GLP-1 nutritional deficiencies, GLP-1 vitamin D deficiency, GLP-1 children nutrition, liraglutide adolescents, semaglutide teenagers, stomach brain connection, gastric brain coupling, gut brain axis mental health, electrogastrography anxiety, gut brain depression, food preservatives cardiovascular disease, food additives hypertension, NutriNet-Santé preservatives, ultra-processed foods heart disease, additive mixtures cardiovascular risk, taurine stress resilience, taurine depression study, taurine BDNF, chronic stress taurine, biohacking news 2026  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  - BrainTap | Go to http://braintap.com/dave to get $100 off the BrainTap Power Bundle.  - 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    Timestamps:  00:00 — Intro  00:18 — Novo Nordisk & Hair Loss  02:52 — GLP-1s & Kids' Nutrition  05:08 — Stomach-Brain Sync  07:49 — Preservatives & Heart Risk  10:53 — Taurine & Stress Resilience  13:28 — Outro  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    Ozempic Hair, GLP-1 Kids, Gut-Brain Anxiety, Food Additives, Taurine, and more

  7. Sep 24

    The Best Singular Hack To Change EVERYTHING About Your Life

    Back again with one of the best episodes we've done on the channel. So good that we had to play it once more for you! Today you’ll meet Robert Waldinger, M.D., who leads an extraordinary scientific study on happiness that’s still going strong after eight decades. The study set out to understand human health by what made people thrive. Since 1938, the Harvard Study of Adult Development has tracked two groups of men and their families with the goal of discovering what really makes for a good life. Along the way, thousands of questions were asked, and hundreds of measurements were taken—from brain scans to blood work. Three strong themes emerged from the study:  Social connections are really good for you. Loneliness kills.It’s the quality of your close relationships that matters.Good close relationships don’t just protect your body, they protect your brain. Dr. Waldinger combined those lifelong case studies with modern psychological research in his new book, co-authored with Marc Schulz, Ph.D., “The Good Life: Lessons from the World's Longest Scientific Study of Happiness." This discussion gives you real-life tools to hack your happiness. You’ll learn things like: how relationships improve your physical, mental and emotional health. (More than you know!)how to evaluate the effect of your relationships on your well-being. (Don’t be dragged down.)what social fitness is and how to practice it. (Yes, it’s a flex.)ways to enliven and energize your relationships. (Energy totally matters.)why casual and work relationships matter more than you think. (A surprisingly big contribution.) You'll Learn: Why loneliness physically harms your body — affecting your brain, immune function, sleep, and pain sensitivityThe likely mechanism behind why relationships improve health: how a good listener helps regulate your stress responseWhat "social fitness" is and why relationships wither from neglect, even without conflictThe four attachment styles and why knowing yours matters before committing to a relationshipWhy intergenerational friendships may be one of the most underused tools for personal growth and happiness Resources:     • Visit https://metabolismfixbook.com/ to learn more about JJ Virgin’s new book, The Metabolism Fix, and access the bonus resources she created to go with it.  • 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)    Timestamps: 00:00 — Introduction & the Study 04:43 — What Makes a Good Life 08:47 — How Relationships Heal 13:44 — Happiness: Nature vs Nurture 17:59 — Measuring Happiness 23:56 — Life Stages & Happiness 35:34 — Social Fitness 44:30 — Energizing Relationships 56:14 — Attachment & Childhood 1:05:04 — Casual Friends & Legacy 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  - ZenBud | Dave’s Nervous System Biohack. Visit zenbud.health and use code DAVE15 at checkout for a discount.  - BodyHealth | Visit BodyHealth.com and use code DAVE20 for 20% off your first purchase.  - Puori | Use code DAVE at puori.com/DAVE to get 32% off your first Puori CP1 Pure Collagen order when you start a subscription. You save more than $26.   See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    The Best Singular Hack To Change EVERYTHING About Your Life

  8. Sep 22

    15g Every Morning for Anti-Aging Mitochondria

    Catharine Arnston on Spirulina, Chlorella, Mitochondria, Detox, Brain Energy, and Longevity  Visit https://energybits.com/ and use code HUMANUPGRADE for 20% off.  Could one of the oldest foods on Earth also be one of the most overlooked tools for mitochondrial health, brain function, detoxification, and longevity?  Host Dave Asprey sits down with Catharine Arnston, founder of ENERGYbits and author of Love Your Health to Bits with Algae, to explore the biology of spirulina and chlorella and why these microscopic organisms have been studied for decades as unusually nutrient-dense foods.  Catharine explains the major differences between spirulina and chlorella, from how they are grown and processed to how she uses them for completely different purposes. Spirulina contains compounds including phycocyanin and superoxide dismutase that Catharine believes can support mitochondrial function, antioxidant defenses, cellular energy, and brain health, while chlorella is used primarily for binding and removing unwanted compounds such as heavy metals. They also discuss why water quality, sourcing, drying temperature, and processing can dramatically change the final product.  The conversation goes deep into mitochondrial biology, including the electron transport chain, ATP production, oxidative stress, free radicals, cytochrome c, superoxide dismutase, and the blue pigment phycocyanin. Dave connects these mechanisms to his own experience rebuilding mitochondrial function and explains why increasing cellular energy without adequate antioxidant defenses may create problems, particularly for people experimenting with advanced longevity interventions such as mitochondrial peptides.  Dave and Catharine also explore methylene blue, psychedelics, exercise, brain aging, environmental toxins, nutrient density, food quality, algae farming, sustainable agriculture, and why maintaining mitochondrial function may become increasingly important with age. Catharine, who turns 70 shortly after the recording, also shares the philosophy behind her first book and her belief that aging does not have to mean accepting declining energy and cognitive function.  This is essential listening for anyone interested in mitochondria, spirulina, chlorella, cellular energy, brain health, detoxification, oxidative stress, longevity, biohacking, nutrient density, methylene blue, peptides, and maintaining performance as you age.  You’ll Learn:  Why spirulina and chlorella work differently in the body How spirulina may support mitochondrial energy and antioxidant defenses Why chlorella is commonly used for heavy metal and toxin binding What phycocyanin and superoxide dismutase do inside cells How oxidative stress can disrupt mitochondrial energy production Why Dave cautions against pushing mitochondrial output without adequate cellular protection How algae may support brain health, longevity, and performance as you age   Dave Asprey is 4x NY Times Bestselling Author, Longevity Expert and Creator of the Biohacking Movement. 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: Catharine Arnston, ENERGYbits, spirulina, chlorella, algae, microalgae, mitochondrial health, mitochondria, cellular energy, ATP production, electron transport chain, oxidative stress, free radicals, superoxide dismutase, SOD, phycocyanin, brain health, detoxification, heavy metals, glyphosate, environmental toxins, methylene blue, MOTS-c, peptides, biohacking, longevity, healthy aging, nutrient density, antioxidant defense, sustainable food  Resources:     • Visit https://energybits.com/ and use code HUMANUPGRADE for 20% off.  • 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  - ZenBud | Dave’s Nervous System Biohack. Visit zenbud.health and use code DAVE15 at checkout for a discount.  - Our Place | Upgrade your kitchen with Our Place today. Visit fromourplace.com/DAVE and use code DAVE for 10% off sitewide.  - 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.  Timestamps:   00:00 — Show Open  01:25 — Algae Origins & History  06:15 — Sourcing Quality Algae  09:15 — Nutrient Density Crisis  17:15 — Spirulina vs. Chlorella  22:30 — Algae Industry Applications  27:45 — Algae in Your Cells  33:20 — SOD & Brain Health  42:00 — Phycocyanin & Cancer  52:30 — Aging vs. Declining  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    15g Every Morning for Anti-Aging Mitochondria
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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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