The Human Upgrade with Dave Asprey

Dave Asprey
The Human Upgrade with Dave Asprey

For a decade, Dave Asprey, “the father of biohacking,” elevated what you knew about the capabilities of your mind and body across a thousand episodes of Bulletproof Radio. Now, he’s evolving it even further in his plan to upgrade humanity. You’re invited to expand your knowledge, explore your own performance and embrace possibility with The Human Upgrade™. You’ll meet bright thinkers and radical doers who push the boundaries of science, technology, personal development, and human performance in every way imaginable. You’ll learn from experts around the world who elevate what it means to be human. Every guest you listen to, every topic you learn about, every new idea you discover on this podcast moves you forward. Join The Human Upgrade™ with Dave Asprey on this next evolution to upgrade your mind, body and life. 

  1. The Anti-Aging Chamber That Rewinds Your Biological Clock|Dr. Jason Sonners

    9H AGO

    The Anti-Aging Chamber That Rewinds Your Biological Clock|Dr. Jason Sonners

    Your cells are starving. Not for food—but for oxygen.  In this episode of The Human Upgrade, Dave Asprey sits down with Dr. Jason Sonners, world-renowned hyperbaric expert and regenerative medicine pioneer, to reveal how controlled oxygen under pressure is becoming one of the most powerful tools in anti-aging and performance science.  You’ll learn how hyperbaric oxygen therapy (HBOT) triggers stem cell activation, rewires your epigenome, boosts mitochondrial energy, and reverses biological aging—if you use it the right way. Jason shares breakthrough findings from his latest PhD research comparing low- and high-pressure chambers, with surprising results on inflammation, telomeres, cognitive performance, and recovery speed.  This is next-gen longevity—measurable, stackable, and customizable. From sleep upgrades and HRV boosts to stacking HBOT with fasting, methylene blue, or red light, this episode dives into what it takes to oxygenate your biology at the deepest level.  You’ll Learn:  • How hyperbaric oxygen therapy (HBOT) triggers stem cell regeneration and cellular repair  • Why mild-pressure chambers may be more powerful than you think • What HBOT does to inflammation, brain fog, and biological aging markers  • How to stack HBOT with fasting, red light, and methylene blue for amplified results  • What Dr. Sonners’ PhD research reveals about oxygen pressure and genetic expression  • The truth about oxygen toxicity—and how to avoid the common mistakes  • How elite performers use HBOT for brain optimization, recovery, and resilience  ** Get 30% of yourr tickets to the Biohacking conference by going to https://biohackingconference.com/2025 and use code ‘OXYHEALTH’ **  Thank you to our sponsors!   -Our Place | Head to https://fromourplace.com/ and use the code DAVE for 10% off your order.   -Timeline | Head to https://www.timeline.com/dave to get 10% off your first order.  Resources:   • Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/  • Jason's Website –  www.hbotusa.com  • OxyHealth Website: https://www.oxyhealth.com/  • 2025 Biohacking Conference: https://biohackingconference.com/2025  • Danger Coffee: https://dangercoffee.com  • Dave Asprey’s Website: https://daveasprey.com  • Dave Asprey’s Linktree: https://linktr.ee/daveasprey  • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com  • Own an Upgrade Labs: https://ownanupgradelabs.com  • Upgrade Labs: https://upgradelabs.com  • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com   Timestamps:  • 00:00 Trailer  • 01:59 Intro  • 03:14 New research on aging and oxygen  • 05:39 Mild vs. hard-shell chambers  • 13:05 HBOT for longevity and stem cells  • 16:43 How to optimize your sessions  • 22:35 Best therapies to stack with HBOT  • 25:40 Oxygen delivery and safety  • 26:43 Altitude and chamber effects  • 30:01 Key benefits of hyperbaric therapy  • 34:22 Supplement synergy and timing  • 37:25 Pressure and oxygenation findings  • 39:27 Medical vs. welding oxygen  • 44:57 Safety myths and toxicity risks  • 47:39 Future of biohacking with oxygen  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    49 min
  2. The New Science Behind Psychedelics, Exotic Shrooms, & Daily Flow-States | Matt Zemon

    2D AGO

    The New Science Behind Psychedelics, Exotic Shrooms, & Daily Flow-States | Matt Zemon

    Your brain has a gear you’ve never touched. Psychedelics can shift you into it.  In this episode of The Human Upgrade, Dave Asprey uncovers how high-performance psychedelic mushrooms help you access flow states, rewire your brain, and enhance clarity, energy, and emotional resilience. This is next-level biohacking rooted in real science.  You will learn how to use psychedelics with intention. When to microdose. When to go deep. How to stack them with nootropics for even stronger results. Dave breaks down the latest research on psilocybin, brain plasticity, trauma release, and how to turn ancient compounds into modern performance tools.  What You Will Learn in This Episode:  • How psychedelic shrooms unlock flow, focus, and creative power  • Why psilocybin boosts neuroplasticity, mood, and emotional healing  • Microdosing vs. full-dose: what works, when, and how  • How to stack psychedelics with nootropics and other biohacks  • The newest research on brain optimization and long-term benefits  • How to use psychedelics safely, strategically, and for real results  • Why shrooms may be the strongest mental upgrade in your toolkit  Thank you to our sponsors!   -Quantum Upgrade | Go to https://quantumupgrade.io/Dave for a free trial.   -fatty15 | Go to https://fatty15.com/dave and save an extra $15 when you subscribe with code DAVE.   Resources:   • Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/  • Matt’s Website –  https://mattzemon.com/  • Matt's Instagram - https://www.instagram.com/matt.zemon/  • 2025 Biohacking Conference: https://biohackingconference.com/2025  • Danger Coffee: https://dangercoffee.com  • Dave Asprey’s Website: https://daveasprey.com  • Dave Asprey’s Linktree: https://linktr.ee/daveasprey  • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com  • Own an Upgrade Labs: https://ownanupgradelabs.com  • Upgrade Labs: https://upgradelabs.com  • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com  Timestamps:  • 00:00 – Trailer  • 01:00 – Intro  • 06:01 – Personal Psychedelic Journeys  • 07:39 – Psychedelics and Self-Discovery  • 11:59 – Safe Use and Smart Navigation  • 29:09 – Psychedelics and Society  • 36:40 – Building Trust in the Process  • 37:14 – Facing Inner Fear  • 37:38 – Choice and Healing  • 37:51 – Diet and Conscious Decisions  • 38:55 – Judgment and Relationships  • 39:29 – Spirituality and Psychedelics  • 40:07 – The Entheogenic Reformation  • 41:29 – Past Lives and Expanded States  • 43:44 – Where Science Meets Spirituality  • 49:59 – Gratitude and Compassion in Healing  • 01:01:47 – The Power of Apologies  • 01:04:56 – Psychedelics in Therapy  • 01:08:57 – Final Thoughts on Psychedelics and Culture  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    1h 11m
  3. Why Oral Testosterone Is the Ultimate Upgrade for Energy, Mood and Longevity (Men AND Women) | Shalin Shah

    6D AGO

    Why Oral Testosterone Is the Ultimate Upgrade for Energy, Mood and Longevity (Men AND Women) | Shalin Shah

    Low testosterone is sabotaging your health, motivation, and longevity. Diet alone will not fix it.  In this episode of The Human Upgrade, Dave Asprey sits down with Shalin Shah, CEO of Marius Pharmaceuticals, to expose the truth about testosterone decline in both men and women. They break down why testosterone is crashing worldwide, why natural fixes almost always fail, and how the latest science finally makes testosterone therapy safer, simpler, and more effective than ever before.  You will discover why testosterone is essential for dopamine, brain function, sleep, muscle, libido, and mitochondrial health. Fixing your levels can reverse fatigue, brain fog, poor motivation, and slow aging itself.  Shalin reveals how new oral testosterone technology (Kyzatrex®) overcomes the dangers of old therapies and restores natural hormone rhythms without needles, creams, or dangerous side effects.  What You Will Learn in This Episode:  • Why testosterone matters for men and women at every age  • The real causes of the global testosterone crash  • Why diet, sleep, and exercise cannot fully fix low testosterone  • How testosterone drives dopamine, motivation, and longevity  • The breakthrough that makes oral testosterone safe and effective  • How Kyzatrex® lowers SHBG and boosts free testosterone naturally  • Why maintaining youthful testosterone levels protects brain, muscle, libido, and lifespan  • How to safely use testosterone therapy without suppressing fertility or causing side effects  ** Visit livethrive.co/asprey to get a discount on your first month's supply! **  Resources:   • Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/  • Purchase Kyzatrex® – https://livethrive.co/?utm_campaign=11813552-Asprey • Shalin’s Instagram - https://www.instagram.com/themetabolicceo/  • 2025 Biohacking Conference: https://biohackingconference.com/2025  • Danger Coffee: https://dangercoffee.com  • Dave Asprey’s Website: https://daveasprey.com  • Dave Asprey’s Linktree: https://linktr.ee/daveasprey  • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com  • Own an Upgrade Labs: https://ownanupgradelabs.com  • Upgrade Labs: https://upgradelabs.com  • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com  Timestamps:  00:00 Trailer  00:52 Introduction  01:29 Global Decline in Testosterone Levels  02:27 Symptoms of Low Testosterone  03:48 Personal Journey with Testosterone Therapy  05:06 The Role of Testosterone in Overall Health  06:18 Testosterone Levels in Men and Women  08:48 Challenges and Innovations in Testosterone Delivery  16:25 The Importance of Circadian Rhythm in Testosterone Therapy  19:19 The Future of Testosterone Therapy  32:00 Investment and Development in Testosterone Therapy  34:57 Introduction to FDA and Hormone Replacement  35:31 FDA’s Impact on Women’s Health  36:10 Testosterone and Cardiovascular Risk  39:05 Testosterone and Depression  40:30 Testosterone Testing and Misconceptions  44:58 The Testosterone Project and Female Hormone Therapy  47:51 Testosterone’s Role in Longevity and Health  55:37 Cost and Accessibility of Testosterone Therapy  01:04:03 Conclusion and 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 5m
  4. The Deadliest Room in Your House — And How to Detox It for Better Health | Aly Cohen MD

    MAY 8

    The Deadliest Room in Your House — And How to Detox It for Better Health | Aly Cohen MD

    Your environment is rewiring your hormones, fertility, and long-term health without your consent.  In this episode of The Human Upgrade, Dave Asprey sits down with Dr. Aly Cohen, board-certified rheumatologist, integrative medicine specialist, and environmental health educator. Together they expose how common toxins in plastics, pesticides, drinking water, personal care products, and food packaging are hijacking your biology.  Dr. Cohen explains how daily chemical exposures contribute to autoimmune disease, thyroid dysfunction, hormone imbalance, infertility, obesity, cancer, and accelerated aging. You will learn how to identify hidden endocrine disruptors, spot surprising sources of microplastics and PFAS (“forever chemicals”), and apply science-backed detox strategies to protect your hormones, fertility, metabolism, and longevity.  What You’ll Learn in This Episode:  • How chemicals in household, cleaning, and beauty products disrupt hormones  • The link between environmental toxins, autoimmune disease, thyroid issues, and infertility  • Hidden sources of microplastics and PFAS chemicals and how to eliminate them  • Affordable, practical steps to detox your home, water, and personal care routine  • Dr. Cohen’s top biohacks to protect fertility, balance hormones, and build toxin resilience    THANK YOU TO OUR SPONSORS!  -BON CHARGE | Go to https://boncharge.com and use code DAVE for 15% off.   -ARMRA | Go to https://tryarmra.com/ and use the code DAVE to get 15% off your first order.  Resources:   • Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/  • Aly’s Website –  https://thesmarthuman.com/  • Aly's Website - https://alycohenmd.com/  • Aly’s New Book – Detoxify: https://alycohenmd.com/books  • 2025 Biohacking Conference: https://biohackingconference.com/2025  • Danger Coffee: https://dangercoffee.com  • Dave Asprey’s Website: https://daveasprey.com  • Dave Asprey’s Linktree: https://linktr.ee/daveasprey  • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com  • Own an Upgrade Labs: https://ownanupgradelabs.com  • Upgrade Labs: https://upgradelabs.com  • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com  Timestamps:  00:00 Trailer  02:01 Introduction  02:15 Rheumatism and Rheumatology  03:36 Autoimmune Diseases and Toxins  04:17 Chemical Impact on Health  04:49 Personal Health Journey  06:15 Microplastics and Immune Disruption  08:21 Resilience and Lifestyle Changes  21:45 Nutritional Deficiencies  26:48 Lab Results and Assessments  34:40 Detoxification and Resilience  41:14 Personal Journey Continued  42:22 Clean Drinking Water  44:20 Travel Hacks for Water  46:15 Hotel Room Detox Tips  50:06 EPA Water Standards  53:06 Restaurant Toxins and Home Safety  55:36 Top Toxic Household Items  01:08:31 Synthetic Materials Impact  01:13:30 Final Thoughts and Book  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    1h 13m
  5. Biohacking Your Heart Health: The Life-Saving Molecule You NEED to Know | Dr. Anurag Singh

    MAY 6

    Biohacking Your Heart Health: The Life-Saving Molecule You NEED to Know | Dr. Anurag Singh

    What if you could reverse the age of your heart...without leaving home?  In this episode of The Human Upgrade, Dave Asprey sits down with Dr. Anurag Singh, Chief Medical Officer of Timeline, to reveal groundbreaking science that targets cardiovascular aging at the cellular level. You’ll discover how mitochondrial decline drives heart failure, why postmenopausal women face skyrocketing cardiac risks, and how one powerful molecule, Urolithin A, can rejuvenate your heart’s energy systems.  Dr. Singh shares clinical research showing how Urolithin A improves mitochondrial function, boosts endurance, and may even reverse biological aging markers in the heart. You’ll also learn how simple lifestyle biohacks, combined with cellular nutrition, can protect your cardiovascular health and extend your healthspan.  What You’ll Learn in This Episode:  • The link between mitochondrial decline and heart failure  • Why women’s cardiac risk skyrockets after menopause  • How Urolithin A stimulates mitophagy and energy renewal  • New human clinical data on reversing cardiac aging markers  • Biohacking strategies to fortify your cardiovascular health  • How to optimize endurance, recovery, and heart resilience   THANK YOU TO OUR SPONSORS!  -STEMREGEN | Head to https://www.stemregen.co/dave for 20% off your first order.   -Quantum Upgrade | Go to https://quantumupgrade.io/Dave for a free trial.    Resources:   • Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/  • Timeline Website –  https://www.timeline.com/partners/dave-asprey  • Timeline Instagram - https://www.instagram.com/timeline_longevity/  • 2025 Biohacking Conference: https://biohackingconference.com/2025  • Danger Coffee: https://dangercoffee.com  • Dave Asprey’s Website: https://daveasprey.com  • Dave Asprey’s Linktree: https://linktr.ee/daveasprey  • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com  • Own an Upgrade Labs: https://ownanupgradelabs.com  • Upgrade Labs: https://upgradelabs.com  • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com  Timestamps:  • 00:00 — Trailer  • 02:11 — Supplements that help  • 03:05 — Long-term benefits  • 04:38 — Stacking with lifestyle  • 22:19 — Heart health connection  • 29:39 — Mitochondria & brain function  • 33:04 — Glymphatic system & Alzheimer’s  • 33:53 — Bed height & brain health  • 34:18 — Why mitochondria matter  • 35:43 — Inflammation & dysfunction  • 38:12 — Transplants & consciousness  • 39:19 — Meditation’s effects  • 40:33 — The ultimate biohacking stack  • 43:06 — Creatine for sleep & focus  • 50:00 — Fertility insights  • 57:23 — Skin health  • 01:00:28 — 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 4m
  6. How Laser Therapy Boosts Mood, Mental Clarity, and Consciousness with Dr. Brandon Crawford

    MAY 1

    How Laser Therapy Boosts Mood, Mental Clarity, and Consciousness with Dr. Brandon Crawford

    What if a laser could help a child speak for the first time—or reverse an “incurable” brain condition?  In this episode of The Human Upgrade, Dave Asprey talks with Dr. Brandon Crawford, a leading neurotherapist and founder of 528 Innovations, about the emerging science of laser therapy for the brain and body. You’ll learn how light—when precisely pulsed and targeted—can rewire brainwaves, heal trauma, and even influence states of consciousness.  Dr. Crawford explains how specific laser frequencies are being used to modulate brain states, activate the vagus nerve, improve mood, restore gut-brain communication, and support recovery from conditions like autism and ALS. From EEG shifts to structured water and mitochondrial signaling, this conversation dives deep into biohacking’s most advanced light-based tech.  What You’ll Learn in This Episode:  • How laser therapy rewires brainwaves for mood, focus, and clarity  • The exact brain regions linked to embodiment, intuition, and flow  • Why pulsing patterns matter more than power in laser tech  • How light influences trauma recovery and vagus nerve activation  • The role of structured water and infrared light in cellular repair  • How patients with ALS and autism responded to 528 protocols  ** Get 30% off GA Virtual Tickets for the Biohacking Conference this May with code ‘528i30’ at checkout! **  THANK YOU TO OUR SPONSORS!  -Timeline | Head to https://www.timeline.com/dave to get 10% off your first order.   -LMNT | Free LMNT Sample Pack with any drink mix purchase by going to https://drinklmnt.com/DAVE.  Resources:   • Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/  • 528 Innovations Website and used code ‘UPGRADE10’ at checkout –  https://528innovations.com/dave  • 528 Innovations Instagram - https://www.instagram.com/528innovations/  • 2025 Biohacking Conference: https://biohackingconference.com/2025  • Danger Coffee: https://dangercoffee.com  • Dave Asprey’s Website: https://daveasprey.com  • Dave Asprey’s Linktree: https://linktr.ee/daveasprey  • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com  • Own an Upgrade Labs: https://ownanupgradelabs.com  • Upgrade Labs: https://upgradelabs.com  • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com  Timestamps:  • 00:00 – Trailer  • 02:00 – Intro  • 02:26 – New breakthroughs in laser therapy  • 03:07 – Why laser tech needed reinvention  • 04:21 – How laser light influences the brain  • 08:03 – Holograms, light, and reality  • 09:02 – Telepathy and autism connections  • 12:03 – Rewiring the brain with light  • 20:01 – Quantum signaling between cells  • 22:33 – Biohacking and yogic practices  • 22:54 – Testosterone and natural living  • 23:37 – Boosting testosterone with lasers  • 25:21 – Mitochondria and higher awareness  • 27:35 – Laser benefits across the body  • 30:29 – Advanced brain stimulation tech  • 36:19 – ALS recovery and healing cases  • 40:48 – Closing thoughts and next steps  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    41 min
  7. Conscious Bacteria? The Secret New Science of Cellular Intelligence | Zach Bush

    APR 29

    Conscious Bacteria? The Secret New Science of Cellular Intelligence | Zach Bush

    What if mitochondria weren’t just energy engines — but conscious beings guiding your survival and evolution?  In this episode, Dave Asprey sits down with Zach Bush, MD, to uncover a radical new science of cellular intelligence. Together, they reveal how your mitochondria, microbiome, and genetic memory do far more than support survival—they actively shape consciousness, drive healing, and accelerate human evolution.  You’ll discover why chronic disease, fatigue, brain fog, and emotional trauma often trace back to lost cellular communication—and how restoring that network can unlock radical resilience, deeper energy, and true longevity.  Through the lens of soil health, vibrational biology, light frequencies, and ancient microbial wisdom, Zach Bush shows why the future of biohacking demands reconnection to the deeper intelligence already alive inside you.  What You’ll Learn in This Episode:  • How mitochondria act as conscious messengers—not just energy factories—and why that changes everything about health and aging  • Why rebuilding gut microbiome intelligence strengthens immune function, brain health, and emotional resilience  • How disrupted cellular communication fuels chronic inflammation, autoimmune disease, and premature aging  • How emotional trauma imprints onto genetic expression and triggers mitochondrial collapse  • Why viruses and bacteria serve as evolutionary partners—not enemies—and how they upgrade your biology  • How “cellular safety” activates healing, regeneration, and peak human performance  • How carbon cycles, soil health, and light frequencies repair DNA and extend human lifespan  • Simple daily practices that rebuild cellular coherence, boost energy, and reconnect you to your innate intelligence  This conversation will rewire how you think about health, disease, and human potential—giving you the tools to upgrade your biology at the deepest level.  **Check out Zach's exclusive offer for The Human Upgrade listeners at https://intelligenceofnature.com/ and use code ‘DAVE10” for a discount!**  SPONSORS  - ARMRA | Go to https://tryarmra.com/ and use the code DAVE to get 15% off your first order.   - Apollo Neuro | To get an Apollo wearable, go to https://apolloneuro.com/Dave and save 15%.  Resources:   • Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/  • Zach’s Website –  https://zachbushmd.com/  • Zach’s Instagram - https://www.instagram.com/zachbushmd/?hl=en  • 2025 Biohacking Conference: https://biohackingconference.com/2025  • Danger Coffee: https://dangercoffee.com  • Dave Asprey’s Website: https://daveasprey.com  • Dave Asprey’s Linktree: https://linktr.ee/daveasprey  • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com  • Own an Upgrade Labs: https://ownanupgradelabs.com  • Upgrade Labs: https://upgradelabs.com  • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com  Timestamps:  • 00:00 Trailer  • 00:52 Intro: Microbiome and Human Connection  • 03:07 Microbiome’s Role in Nutrition and Health  • 05:48 Chemical Farming’s Impact on Soil and Health  • 09:23 Mitochondria and Cellular Communication  • 26:00 Viruses, Exosomes, and Evolution  • 34:36 The Observer Effect and Reality  • 40:08 Tech vs. Nature in Healing  • 41:04 Light, Mitochondria, and Cellular Energy  • 42:01 Choosing Tech or Natural Regeneration  • 43:44 The Miracle of Life and Human Potential  • 45:05 Healing Generational Trauma  • 47:38 Shamanic States and Connection  • 01:05:48 Sacred Geometry and Group Healing  • 01:12:48 Rational vs. Mystical Perspectives  • 01:14:52 Finding Common Ground  • 01:15:10 Inside the Supplement Room  • 01:15:47 Emerging Tech in Biohacking  • 01:15:58 Non-Tech Health Upgrades  • 01:16:11 Stem Cell Concerns and Cautions  • 01:17:31 Nature Deficit and Health Impacts  • 01:19:09 Curiosity and Personal Growth  • 01:20:56 Generational Shifts and Gender  • 01:24:20 Strengthening Relationships Through Differences  • 01:28:31 Storytelling’s Power Over Data  • 01:38:24 Longevity and Embracing Elderhood  • 01:44:47 Final Thoughts and Future Visions  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    1h 43m
  8. The End of Cardio? Burn Fat & Boost VO₂ Max in Just 8 Minutes a Week – with REHIT | Ulrich Dempfle

    APR 25

    The End of Cardio? Burn Fat & Boost VO₂ Max in Just 8 Minutes a Week – with REHIT | Ulrich Dempfle

    You’ve probably heard of HIIT—but have you heard of “REHIT?”  This isn’t just another workout trend...it’s a new science-backed way to train with maximum efficiency and zero wasted time. If you’re still jogging, you’re wasting hours for minimal results.  In this episode of The Human Upgrade, Dave Asprey sits down with Ulrich Dempfle, German-trained engineer and co-founder of CAROL Bike, to dismantle outdated cardio advice and introduce the 5-minute protocol that’s obliterating fitness myths.  Forget the treadmill grind. REHIT (Reduced Exertion High-Intensity Training) exercising delivers:  • 12% VO₂ max increase • 6x the fitness gains of daily jogging  • 62% drop in diabetes risk  • 5x more BDNF for brain power  —all with just 8 minutes of effort per week.  But was it? Ulrich unpacks the hard data, crushes the Zone 2 obsession, and shows how a brand-new way of exercising is giving explosive results—no matter your age or fitness level.  What You’ll Learn in This Episode:  • Why Zone 2 cardio is outdated advice for most people  • The science of REHIT and how 2 sprints beat 2-hour workouts  • The shocking data on VO₂ max, insulin sensitivity, and lifespan  • How CAROL uses AI to personalize exercise for any age or ability  • Why most people fail at fitness—and how to fix it  • The real role of lactate, BDNF, and HRV in recovery and resilience  • How perimenopausal women benefit more from REHIT than HIIT or jogging  • Why adherence—not intensity—is the #1 predictor of results  • What to do when you’re traveling or don’t have access to the tech  Resources:   • Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/  • CAROL Bike Website and use code ‘DAVE’ for a discount –  https://carolbike.com/  • CAROL Bike Instagram - https://www.instagram.com/thecarolbike/?hl=en  • 2025 Biohacking Conference: https://biohackingconference.com/2025  • Danger Coffee: https://dangercoffee.com  • Dave Asprey’s Website: https://daveasprey.com  • Dave Asprey’s Linktree: https://linktr.ee/daveasprey  • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com  • Own an Upgrade Labs: https://ownanupgradelabs.com  • Upgrade Labs: https://upgradelabs.com  • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com  Timestamps:  • 00:00 Introduction to REHIT Training  • 00:24 Meet Ulrich Dempfle: The Mind Behind CAROL Bike  • 00:51 The Science and Benefits of REHIT  • 01:44 Comparing Traditional Cardio to REHIT  • 02:32 Dave Asprey’s Personal Fitness Journey  • 03:43 The Efficiency of REHIT Training  • 05:03 Practical Applications and Accessibility of REHIT  • 08:22 Addressing Common Concerns and Misconceptions  • 11:25 The Future of Fitness: REHIT and Beyond  • 18:29 Scientific Validation and Real-World Results  • 31:53 Clinical Trials and Tech Integration  • 32:06 Upgrade Labs and CAROL Bike  • 33:00 Mitochondrial Effectiveness and Insulin Sensitivity  • 36:05 Zone Two Training vs. High-Intensity Training  • 42:02 REHIT for Perimenopausal Women  • 48:18 AI and Personalized Exercise  • 57:52 Lactate and Exercise Benefits  • 01:01:48 Interval Walking Training  • 01:04:01 Conclusion and Future Insights  See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

    1h 6m
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For a decade, Dave Asprey, “the father of biohacking,” elevated what you knew about the capabilities of your mind and body across a thousand episodes of Bulletproof Radio. Now, he’s evolving it even further in his plan to upgrade humanity. You’re invited to expand your knowledge, explore your own performance and embrace possibility with The Human Upgrade™. You’ll meet bright thinkers and radical doers who push the boundaries of science, technology, personal development, and human performance in every way imaginable. You’ll learn from experts around the world who elevate what it means to be human. Every guest you listen to, every topic you learn about, every new idea you discover on this podcast moves you forward. Join The Human Upgrade™ with Dave Asprey on this next evolution to upgrade your mind, body and life. 

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