The Human Upgrade: Biohacking for Longevity & Performance

Latest Episodes:

I Tested The Most Dangerous Viral Brain Hack : 1420 Feb 22, 2026

Show notes

Most people try to fix brain fog and focus issues with caffeine or nootropics, but those approaches only mask the problem.

This video explains that brain fog begins when the brain’s energy system—its mitochondria—starts to fail, long before any obvious signs of aging appear.

Modern stress, poor sleep, artificial light, toxins, and blood sugar swings quietly drain this energy and reduce the brain’s ability to repair itself.

It then explains how methylene blue, a well-studied compound with a long medical history, works inside brain cells to improve energy production, protect neurons, and support lasting clarity when used correctly and safely.

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Resources:

• Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.

• Danger Coffee: https://dangercoffee.com/discount/dave15

• My Daily Supplements: SuppGrade Labs (15% Off)

• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)

• Dave Asprey’s BEYOND Conference: https://beyondconference.com

• Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated

• Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/

• Upgrade Labs: https://upgradelabs.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Plastic in Your Testicles, AI Sleep Scans, The 29% Weight Loss Drug : 1419 Feb 20, 2026

Show notes

This episode covers:

• Microplastics Are Destroying Male Fertility and Metabolism

New research is putting microplastics in a category most men still are not taking seriously: direct reproductive and hormone risk. A 2024 study detected microplastics in every human testicle examined, with polyethylene and PVC among the most common polymers. PVC is especially relevant because it’s often tied to chemical additives that can disrupt endocrine signaling. The broader body of evidence points to micro- and nanoplastics crossing barriers like the blood–testis barrier, driving inflammation and oxidative stress in the testes, and showing associations with impaired sperm quality and hormone disruption. The longevity move here is reducing overall load: better water filtration, less plastic food contact, no heating food in plastic, fewer packaged foods, and taking indoor dust and air quality seriously, especially for men thinking about fertility now or hormone resilience over decades.

• Sources:

– Study (PubMed): https://pubmed.ncbi.nlm.nih.gov/38745431/

– Coverage: https://people.com/microplastics-in-every-human-testicle-infertility-8651215

• Fear of Aging Is Linked to Faster Biological Aging

A new study ties aging anxiety to measurable acceleration in biological aging using DNA methylation clocks. People who reported more worry and negative beliefs about aging showed faster epigenetic aging signals, and the molecular differences clustered around stress and inflammatory pathways. In plain terms, chronic threat-mode thinking around aging maps onto biology that looks older on the clocks. For a longevity audience, this is a practical reminder that mental inputs affect physiological outputs. If your day-to-day mindset is constant pressure and decline narratives, that can show up downstream in stress biology and inflammatory tone. A smarter play is building a longevity framework around function, strength, purpose, and community, alongside the usual pillars like sleep, training, and metabolic health.

• Source: https://medicalxpress.com/news/2026-02-older-links-health-faster-epigenetic.html

• Additional source: https://www.nyu.edu/about/news-publications/news/2026/february/aging-anxiety.html

• Retatrutide, the Triple-Agonist Weight-Loss Drug Pushing Bariatric-Level Results

Retatrutide is a triple agonist that targets GLP-1, GIP, and glucagon receptors, and the weight-loss numbers being reported are massive. In a 68-week study in people with obesity and knee osteoarthritis, the highest dose group averaged about 28.7% body-weight loss, along with meaningful improvements in knee pain and function. This is the next phase of incretin medicine: multi-agonist drugs that can move body weight by a quarter or more. For biohackers, the performance and longevity angle is implementation: preserving lean mass through resistance training, hitting protein targets, monitoring micronutrients, and building a maintenance plan that doesn’t collapse the moment the drug stops. The upside is cardiometabolic risk reduction at scale. The key is running it with structure.

• Sources:

– Eli Lilly release: https://investor.lilly.com/news-releases/news-release-details/lillys-triple-agonist-retatrutide-delivered-weight-loss-average

– Coverage: https://nypost.com/2026/02/18/health/people-dropped-out-of-retatrutide-trial-for-losing-too-much-weight/

– Background: https://news.harvard.edu/gazette/story/2026/02/whats-next-for-glp-1s/

• AI Can Predict 130 Diseases From a Single Night of Sleep

Stanford’s SleepFM project shows how much long-horizon health information is encoded in sleep. Researchers trained a foundation model on roughly 585,000 hours of clinical polysomnography data from about 65,000 people. From a single night of sleep study signals, the model could estimate risk for 130 conditions, including dementia, heart attack, heart failure, chronic kidney disease, stroke, atrial fibrillation, and all-cause mortality, and it generalized across cohorts better than simple demographic baselines. The big implication is that sleep architecture and micro-patterns (stage distribution, fragmentation, breathing stability, micro-arousals) function like a dense biomarker stream for systemic aging and disease risk. Expect better sensors and more validated risk dashboards over time. Right now, this is another reason to treat sleep as a core diagnostic pillar, not just a recovery habit.

• Sources:

– Stanford Medicine: https://med.stanford.edu/news/all-news/2026/01/ai-sleep-disease.html

– Paper (Nature Medicine): https://www.nature.com/articles/s41591-025-04133-4

• Living at High Altitude May Protect Against Diabetes by Turning Red Blood Cells Into Glucose Sinks

For years, population data has suggested lower diabetes rates at higher elevations. New mechanistic work is pointing to a surprising driver: red blood cells changing how they handle glucose under low oxygen conditions. In hypoxia, red blood cells can behave like glucose sinks, pulling more sugar out of circulation and improving glucose tolerance, which may help explain the protective association seen at altitude. The downstream potential is a new class of altitude-mimetic approaches that target erythrocyte metabolism as a glucose lever, separate from appetite suppression or classic diabetes pathways. For biohackers, it expands the metabolic toolkit and reinforces that oxygen environment and blood physiology matter more than we’ve given them credit for.

• Source: https://medicalxpress.com/news/2026-02-red-blood-cells-sugar-high.html

• Dietary Supplement Regulatory Uniformity Act and the Future of Supplement Access

A proposed bill is aiming to stop states from layering extra rules on dietary supplements beyond federal law, creating one national standard instead of a patchwork of state-by-state restrictions. Industry groups are supporting it as a way to reduce confusion and compliance chaos, especially as some states explore age limits or special labeling requirements for certain supplement categories. The strategic implication for biohackers is that regulation shapes access. Uniformity can stabilize availability, but it also raises the stakes of federal decisions on controversial ingredients. This is one of those policy stories that quietly determines what stays on shelves, what disappears, and how much innovation survives in the supplement space.

• Sources:

– NutritionInsight: https://www.nutritioninsight.com/news/npa-crn-supplements-us-fda-legislation.html

– Congressional release: https://langworthy.house.gov/media/press-releases/congressman-langworthy-introduces-dietary-supplement-regulatory-uniformity-act

– NutraIngredients: https://www.nutraingredients.com/Article/2026/02/05/new-bill-aims-to-end-state-supplement-regulations/

All source links are provided for direct access to the original reporting and research.

New episodes every Tuesday, Thursday, Friday, and Sunday.

Keywords: microplastics male fertility, microplastics testosterone decline, blood–testis barrier toxins, endocrine disruption plastics, sperm count microplastics, epigenetic age acceleration, fear of aging methylation, biological aging mindset, stress inflammation aging, retatrutide triple agonist, GLP-1 GIP glucagon weight loss, incretin drugs obesity treatment, muscle preservation on GLP-1, SleepFM AI model, sleep disease prediction, polysomnography risk scoring, dementia risk sleep data, altitude diabetes protection, hypoxia glucose metabolism, red blood cells glucose uptake, altitude mimetic therapy, Dietary Supplement Regulatory Uniformity Act, supplement regulation federal preemption, FDA supplement policy, biohacking news longevity, metabolic health optimization

Thank you to our sponsors!

- HeartMath | Go to https://www.heartmath.com/dave to save 15% off.

- BrainTap | Go to http://braintap.com/dave to get $100 off the BrainTap Power Bundle.

Resources:

• Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.

• Danger Coffee: https://dangercoffee.com/discount/dave15

• My Daily Supplements: SuppGrade Labs (15% Off)

• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)

• Dave Asprey’s BEYOND Conference: https://beyondconference.com

• Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated

• Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/

• Upgrade Labs: https://upgradelabs.com

Timestamps:

0:00 – Intro

0:19 – Story 1: Microplastics in Testicles

1:44 – Story 2: Fear of Aging Accelerates Aging

3:30 – Story 3: Retatrutide Weight Loss Drug

4:42 – Story 4: Sleep Predicts Disease Risk

6:34 – Story 5: High Altitude & Diabetes

7:57 – Story 6: Supplement Regulation Bill

9:16 – Weekly Summary

10:51 – Outro

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Change Your Morning, Change Your Life – Hal Elrod : 1418 Feb 19, 2026

Show notes

Meet a man who makes miracles happen. Today, we revist my conversation with Hal Elrod, author of the international bestseller The Miracle Morning and his newest book, The Miracle Equation. After overcoming multiple near-death experiences and financial hardships, Hal channeled his adversity into helping others overcome their own challenges. His Miracle Morning approach has impacted millions of lives.

On today’s episode, Hal tells us all about his updated version of The Miracle Morning. He explains SAVERS, the six foundational practices that will transform your morning and change your life. We also talk about tips for hacking your sleep, productivity, and relationships.

Hal shares the stories of his devastating car accident and rare cancer diagnosis, and the superpowers he gained from coming back to life. We explore how these near-death experiences changed his perspective on life and what he values most. He also tackles some tough questions… Should we try to help everyone? What does it mean to be a “man”? And what does it take to truly serve others? There’s so much to take away from Hal’s refreshing and optimistic perspective.

You’ll Learn:

• What the SAVERS morning routine is and how to customize it from 6 to 60 minutes for any schedule

• How Hal Elrod survived cancer with a 20-30% survival rate by combining chemotherapy with holistic practices

• Why affirmations fail when done wrong and the 3-part formula that actually programs your subconscious mind

• How emotional optimization meditation works, choosing your optimal mental state before meditating instead of just clearing your mind

• Why the Miracle Morning doesn't require waking up early and how shift workers can do it at any time

• What the SLUMBERS evening routine includes for better sleep: blue light blocking, natural supplements, and bedtime affirmations

Thank you to our sponsors!

• AquaTru | Go to https://aquatruwater.com/daveasprey and save $100 on all AquaTru water purifiers.

• BEYOND Biohacking Conference 2026 | Register now at https://beyondconference.com/

• Puori | Use code DAVE at puori.com/DAVE to get 32% off your Puori Fish Oil when you start a subscription. You save more than $18.

• GOT MOLD? | Go to http://gotmold.com/shop and use DAVE10 to save 10% and see what’s in your air.

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: miracle morning updated edition, hal elrod cancer survival, SAVERS routine explained, emotional optimization meditation, SLUMBERS evening routine, how to do affirmations correctly, flexible morning routine, shift worker morning routine, holistic cancer treatment, combining chemo and holistic practices, valerian root sleep, blue light blocking glasses, masculine feminine energy balance, daveasprey hal elrod, miracle morning new book

Resources:

• Hal Elrod’s Website: https://halelrod.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:

• 00:00 — Introduction

• 02:35 — Coffee and The Miracle Morning

• 08:38 — Accountability and Habit Apps

• 13:44 — Vegan Journey and Diet Shifts

• 20:58 — Near-Death Experience

• 22:04 — Cancer Diagnosis and Treatment

• 29:41 — Spiritual Insights

• 33:12 — Helping Others

• 43:09 — Masculinity and Partnership

• 53:33 — The SAVERS Framework

• 56:19 — Evening Routine and SLUMBERS

• 1:03:06 — Intimacy and Energy

• 1:09:01 — Emotional Optimization

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The Secret to Looking Younger is in Mushrooms (And Chocolate?) : 1417 Feb 17, 2026

Show notes

Your gray hair, thinning lashes, brain fog, and that low energy feeling after 30 might all trace back to one thing: falling NAD and stressed mitochondria. This episode breaks down what actually happens inside your cells as NAD declines, and what you can do about it using specific compounds from mushrooms, olive oil, and even chocolate.

-Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR

-Wonderfeel is gifting a 7-day Youngr™ supply (mini pouch) with every Youngr™ order. The code is DAVE, and the campaign will be active throughout the month: https://getwonderfeel.com/dave/?utm_source=Dave&utm_medium=podcast&utm_campaign=episode2

Host Dave Asprey sits down with Baran Dilaver, CEO and co-founder of Wonderfeel Biosciences, to unpack the real science behind NAD, mitochondrial energy, and long-term longevity. Baran is an entrepreneur and inventor who previously led multiple start-ups as CEO and COO, collaborated with leading scientists and medical experts, and developed award-winning products. A UC Berkeley economics graduate and former scholarship athlete, he now focuses on translating cutting-edge bioscience into practical tools that enhance people’s lives.

They break down how NAD powers mitochondria, why your body strategically allocates cellular energy away from peak cognitive performance as you age, and how stress accelerates that decline. You’ll hear the differences between niacinamide, NR, and NMN, the FDA confusion around NMN, and why raising NAD is about cellular repair, resilience, and metabolic function, not just “more energy.”

The conversation goes deep on hydroxytyrosol, the powerful olive oil polyphenol that acts as a CD38 inhibitor, and ergothioneine, a mushroom-derived antioxidant with its own receptor in the human body that can accumulate in damaged tissues. Baran shares the origin story that pushed him to research ergothioneine, along with anecdotal observations from long-term users reporting improvements in sleep, focus, energy, thicker hair, reduced gray hair, and even eyelash regrowth.

You’ll also hear Dave’s practical take on ketosis, fasting, supplements, and metabolism, why he prefers NAD precursors over IV NAD for most people, how methyl donors affect NAD IV tolerance, and why Wonderfeelbuilt a creatine chocolate bar sweetened with allulose to stay keto-friendly and diabetic-friendly. This is biohacking grounded in mechanism, from mitochondria and neuroplasticity to anti-aging strategy and smarter supplementation.

You’ll Learn:

• What NAD does in the body and why oral NAD itself is not effective

• How niacinamide, NR, and NMN compare as NAD precursors

• Why mitochondria control energy allocation, cognition, and resilience

• How hydroxytyrosol may support NAD longevity through CD38 inhibition

• What ergothioneine is, why it comes from mushrooms, and why the body has a receptor for it

• What long-term users commonly report: better sleep, clearer thinking, stronger energy, and cosmetic shifts

• Why Dave prefers supplements over NAD IVs in most cases

• How allulose differs from other sweeteners and why it matters for metabolism

• Why creatine supports brain energy and how heat changes absorption strategy

Thank you to our sponsors!

• MASA Chips | Go to https://www.masachips.com/DAVEASPREY and use code DAVEASPREY for 25% off your first order

• Branch Basics | Get 15% off at https://branchbasics.com/DAVE15 with code DAVE15

• Timeline | Go to timeline.com/Dave for 20% off

• OneSkin | Try OneSkin at https://www.oneskin.co/DAVE and use code DAVE for 15% off

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: NAD supplementation, NMN benefits, NR vs NMN, nicotinamide mononucleotide, mitochondrial function, CD38 inhibition, hydroxytyrosol olive oil, ergothioneine mushrooms, mushroom antioxidant benefits, Alzheimer’s prevention strategies, brain fog after 30, mitochondrial energy production, anti aging supplements, longevity compounds, fertility mitochondrial health, NAD IV vs oral NMN, creatine for brain health, allulose sweetener benefits, keto friendly chocolate, GLP 1 natural support, biohacking longevity, neuroplasticity support, metabolism optimization, fasting and NAD levels, ketosis and mitochondria, supplement regulation FDA, functional medicine longevity, Dave Asprey biohacking, Wonderfeel NMN

Resources:

• Wonderfeel is gifting a 7-day Youngr™ supply (mini pouch) with every Youngr™ order. The code is DAVE, and the campaign will be active throughout the month: https://getwonderfeel.com/dave/?utm_source=Dave&utm_medium=podcast&utm_campaign=episode2

• 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 - Introduction

01:13 - What Is Wonderfeel

05:31 - NAD and NMN Explained

09:41 - FDA Status of NMN

13:50 - Supplements vs Pharmaceuticals

16:48 - How NAD Powers Mitochondria

25:46 - NAD Benefits and Effects

30:57 - Hydroxytyrosol

35:03 - Ergothioneine

41:55 - Alzheimer’s and Brain Health

44:10 - Vitamin D and K2

46:15 - Sustainable Packaging

49:26 - Creatine Bars

51:43 - Allulose Deep Dive

59:28 - Inflammation Research

01:02:15 - Supplement Regulation

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Low Testosterone Starts In Your Eyes (Avoid This Before Bed) : 1416 Feb 15, 2026

Show notes

https://truedark.com/discount/DAVETUBE

Most people believe testosterone declines simply because of age. That explanation is easy, familiar, and wrong. Testosterone is not primarily controlled by how hard you train, how clean you eat, or how stressed you feel during the day.

It is controlled by what happens in your brain at night. This video explains how sleep architecture works, why deep sleep is the foundation of hormone production, and how common nighttime habits flatten testosterone signals at the source.

It also walks through practical ways to restore proper sleep timing, protect deep sleep, and rebuild the hormonal rhythm the body depends on.

Timestamps:

00:00 - Why testosterone decline is not just about aging

01:12 - When testosterone is actually made in the body

01:37 - Deep sleep explained (slow-wave sleep / N3)

02:14 - “Fake aging”: why you feel older than you are

03:35 - Why 8 hours of sleep can still fail you

05:39 - How to protect deep sleep

09:45 - How light at night confuses your brain’s clock

12:11 - How to protect your eyes and sleep at night

14:20 - What happens when sleep is finally fixed

Thank you to our sponsors!

Screenfit | Get your at-home eye training program for 40% off using code DAVE at https://www.screenfit.com/dave.
EMR-Tek | https://www.emr-tek.com/DAVE and use code DAVE for 40% off.

Resources:

• Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.

• Danger Coffee: https://dangercoffee.com/discount/dave15

• My Daily Supplements: SuppGrade Labs (15% Off)

• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)

• Dave Asprey’s BEYOND Conference: https://beyondconference.com

• Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated

• Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/

• Upgrade Labs: https://upgradelabs.com

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Jet Lag Superdrug, 25% Dementia Drop, Coffee Brain Aging, Kratom Shakeup : 1415 Feb 13, 2026

Show notes

This episode covers:

• Mic-628 Could Reset Your Body Clock and Cut Jet Lag in Half

A new circadian drug candidate, Mic-628, has demonstrated the ability to shift the body’s internal clock and significantly reduce jet-lag recovery time in early human studies. In controlled simulations, participants experienced faster realignment of their sleep-wake cycles and improved daytime performance compared to standard approaches like melatonin and light timing alone. Dave explains how this compound targets a core clock pathway, why eastbound travel is biologically harder than westbound, and how pharmacologic chronotherapy could become a serious performance tool for frequent travelers and shift workers. He also connects circadian alignment to obesity, insulin resistance, cardiovascular risk, and cognitive decline, outlining what this breakthrough could mean if safety data continues to hold.

• Source: https://www.sciencedaily.com/news/top/

• Late-Life Depression May Signal Parkinson’s or Dementia

New research from Shanghai Jiao Tong University found that new-onset depression in older adults is strongly associated with increased risk of Parkinson’s disease and dementia. Dave reframes this finding as a brain health signal rather than a purely psychiatric issue, explaining how inflammation, microglial activation, vascular health, and neurodegeneration intersect with mood changes. He breaks down why sudden depression in someone with no prior history may warrant deeper cognitive testing, sleep evaluation, and metabolic screening instead of simply prescribing an antidepressant and moving on. This story highlights the importance of treating mood shifts as early biological data in a longevity framework.

• Source: https://www.sciencedaily.com/releases/2026/02/260210040623.htm

• Speed-Training Brain Games Reduced Dementia Risk by 25 Percent

The long-running NIH-funded ACTIVE trial found that a specific speed-of-processing training program reduced dementia incidence by roughly 25 percent over two decades. Unlike memory or reasoning exercises, this visual processing speed protocol produced measurable long-term protection. Dave explains why reaction time and processing speed may be core capacities tied to cognitive resilience, and how structured brain-training programs descended from this research can be treated like strength training for the mind. Instead of vague advice to “stay mentally active,” this data supports building deliberate, trackable cognitive training into a midlife longevity plan.

• Sources:

– NPR summary: https://www.npr.org/2026/02/09/nx-s1-5702423/modest-mental-exercise-can-reduce-risk-of-dementia-for-decades-study-finds

– Psychology Today analysis: https://www.psychologytoday.com/us/blog/build-your-brain/202602/new-study-means-the-age-of-dementia-prevention-begins-now

• Moderate Coffee Intake Linked to Slower Brain Aging

A large analysis of roughly 130,000 participants found that moderate coffee consumption, about one to three cups daily, was associated with markers of slower brain aging and lower dementia risk. Dave explains why moderate, morning-weighted caffeine intake may align acute performance benefits with potential long-term brain protection. He breaks down the dose curve, why more is not necessarily better, and how to use coffee strategically without compromising sleep or circadian rhythm. Rather than framing caffeine as either a miracle or a villain, this study supports intelligent, personalized dosing as part of a broader brain-health stack.

• Source: https://www.nature.com/articles/d41586-026-00409-y

• Kratom Crackdowns and the Future of Supplement Freedom

Regulators are tightening restrictions on high-potency kratom derivatives such as 7-hydroxymitragynine, with new bans and stricter warning requirements emerging at the state level. The FDA continues to treat kratom and its concentrated derivatives as unapproved drugs with opioid-like effects, while local jurisdictions are targeting specific formulations linked to adverse events. Dave breaks down how this represents a broader shift in how edge-case compounds are regulated, why supply volatility and underground markets can increase risk, and what this means for biohackers who experiment with gray-area tools. He also explains how evolving enforcement strategies could shape future access to peptides, nootropics, and other advanced compounds.

• Sources:

– Kansas City coverage: https://www.kshb.com/news/local-news/strong-high-weak-laws-7-oh-ban-kratom-regulation-moves-forward-in-kansas-city-missouri

– Florida policy coverage: https://www.wgcu.org/health/2026-02-04/kratom-advocates-tout-its-properties-but-legislators-want-strict-warnings-about-the-herbal-supplement

– Legal landscape analysis: https://www.lumalexlaw.com/2025/10/09/kratoms-legal-future-how-states-and-the-federal-government-are-responding/

– FDA background: https://www.fda.gov/news-events/public-health-focus/fda-and-kratom

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 mechanism-level clarity on circadian biology, neurodegeneration signals, cognitive training, caffeine strategy, and supplement regulation. Host Dave Asprey connects emerging science, behavioral data, and policy shifts into practical frameworks you can use to build a resilient, adaptable health stack.

New episodes every Tuesday, Thursday, Friday, and Sunday.

Keywords: Mic-628 circadian drug, jet lag recovery science, chronotherapy biohacking, late life depression dementia risk, Parkinson’s prodromal symptoms, ACTIVE trial dementia prevention, speed of processing training, brain aging coffee study, moderate caffeine longevity, kratom regulation 7-OH, supplement law biohacking, neurodegeneration early signals, cognitive performance training, circadian rhythm optimization, metabolic brain health, biohacking news

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.

- TRU KAVA | Go to https://trukava.com/ and use code DAVE10 for 10% off.

Resources:

• 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

0:18 - Story #1: Circadian Drug for Jet Lag

2:00 - Story #2: Depression as Early Warning Sign

3:30 - Story #3: Brain Processing Speed Training

4:56 - Story #4: Coffee and Brain Health

6:24 - Story #5: Kratom Regulation

8:21 - Weekly Roundup

9:25 - Closing

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Turn Off Your WiFi Tonight and See What Happens to Your Sleep : 1414 Feb 12, 2026

Show notes

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!

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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.

The Secret Peptides and Underground Compounds Doctors Won’t Talk About : 1413 Feb 10, 2026

Show notes

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

Thank you to our sponsors!

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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.

Why Your Muscles Break Down After 40 (Do This To Reverse It) : 1412 Feb 08, 2026

Show notes

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

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Biohackers in the Epstein Files, Generic GLP-1s, Continuous Ketone Monitors, and more... : 1411 Feb 06, 2026

Show notes

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