The Human Upgrade: Biohacking for Longevity & Performance

A Nobel Prize-winning discovery revealed that your body has a built-in repair system that can help clear out old cellular damage and support healthier aging from the inside out.

In this video, Dave Asprey breaks down the strange Japanese breakfast ritual linked to some of the longest-living people on Earth, why modern life can shut down your body’s natural repair mode, and how one specific food may help wake it back up.

You’ll learn how this process supports brain clarity, energy, inflammation, recovery, and biological age, plus how to use it through food, supplements, sleep, exercise, and testing so you can actually track whether your body is responding.

Try Danger Creatine: https://dangercoffee.com/products/danger-creatine
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Try Danger Coffee: https://dangercoffee.com/discount/davetube
Try Suppgrade Labs: https://shopsuppgradelabs.com/

I have spent twenty years and millions of dollars testing every legal focus drug I could get my hands on. In this video, I break down which compounds actually work, which ones are a waste of money, and the exact stack that delivers hours of clean focus without the afternoon crash.

The shift is simple: focus isn't a willpower problem. It's an energy production problem inside your brain. Once you fuel it at the cellular level, deep focus stops being a struggle and becomes the default state.

Thank you to our sponsors!
Gatlan | Book your free consultation at www.gatlan.com/DAVE
The One Device | Use code DAVE for $10 off at theonedevice.com/dave
iRestore | Reverse hair loss at www.irestore.com/DAVE and get exclusive savings on the iRestore Elite, use code DAVE

Timestamps:
0:00 – Japanese Breakfast Secret
1:02 – Damage vs. Repair
3:39 – What Is Autophagy?
6:03 – Natto & Longevity
7:34 – Using Spermidine Correctly
9:38 – The Under-Dosing Mistake
11:01 – Stacking Habits
12:21 – Measuring Biological Age
12:59 – Take Control of Your Biology

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/

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
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.

Nervous System Hacking, Willpower vs Habit Systems, Calendar Time Blocking, and the Wallet Posture Fix Damaging Your Spine

Most people think surviving a life-threatening situation comes down to luck. Jordan Harbinger did it twice, and what got him out wasn't luck, it was a nervous system he had trained to override panic. This episode breaks down what actually happens in your body during a real fight-or-flight response, and how those same tools power his approach to human performance and hacking the excuses that keep most people stuck.

Host Dave Asprey sits down with Jordan Harbinger, founder of The Art of Charm, one of the top podcasts in the world on charisma, negotiation, and relationship building. Jordan built his expertise the hard way, surviving two real kidnapping attempts using the same psychological principles he now teaches to entrepreneurs and high performers. That firsthand experience under extreme pressure is exactly what makes his insight into stress, willpower, and behavior change worth trusting.

Jordan and Dave dig into what your nervous system does under real threat, why adrenaline hijacks rational thought, and how to build resilience that holds up when it matters most. They unpack why willpower fails as a long-term strategy, and why building smarter systems, not more discipline, is the real key to lasting change. Jordan breaks down his calendar-based productivity method, explains how sleep optimization and chronotype shape daily performance, and reveals a bizarre, physical habit quietly wrecking most people's spine and posture without them realizing it.

This is essential listening for anyone serious about biohacking, human performance, hacking the nervous system, brain optimization, neuroplasticity, and longevity, and building resilience that performs under real pressure, not just in theory.

You'll Learn:
How Jordan Harbinger used psychology to talk his way out of two real kidnapping attempts
What actually happens in your nervous system during a fight-or-flight response
Why willpower fails as a long-term strategy and what to build instead
How a calendar-based system eliminates decision fatigue and boosts daily performance
How sleep optimization and chronotype affect brain function and productivity
Why your wallet might be quietly damaging your spine and posture
How to rewire ingrained habits and reactions through neuroplasticity and awareness

Thank you to our sponsors!
- PredictiveMind™ | Get your Brain Pattern Mapping report at predictivemind.io/dave and use code DAVE for 10% off.
- EMR-Tek | https://www.emr-tek.com/DAVE and use code DAVE for 40% off.
- iRestore | Reverse hair loss at www.irestore.com/DAVE and get exclusive savings on the iRestore Elite, use code DAVE

Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights 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: fight-or-flight response, nervous system regulation, adrenaline and cortisol, stress physiology, psychological resilience, kidnapping survival, Jordan Harbinger, The Art of Charm, willpower vs systems, habit change, decision fatigue, calendar time blocking, productivity systems, chronotype, sleep optimization, posture and spine health, nervous system hacking, neuroplasticity, self-deception and excuses, high performance psychology, biohacking, human performance

Resources:
• 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/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 – Trailer
00:58 – Guest Introduction
02:33 – First Kidnapping Story
06:54 – Second Kidnapping Story
14:25 – Escape & Evasion Training
23:26 – New Year's Resolutions
38:30 – Calendar Productivity System
51:45 – Wallet Audits & Minimalism
55:23 – Talking Your Way Out of Tickets
1:00:42 – Final Advice: Relationships
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Neurologist Dr. David Perlmutter Explains Brain Inflammation and Alzheimer's Risk

Your brain has its own immune system, and when it turns against you, it becomes the hidden driver behind Alzheimer's, Parkinson's, depression, and even long COVID. This episode hands you the science to recognize it early and reverse it.


Get Dr. Perlmutter’s new book Brain Defenders: https://drperlmutter.com/books/brain-defenders/


Host Dave Asprey sits down with Dr. David Perlmutter, a board-certified neurologist and six-time New York Times bestselling author whose work sits at the intersection of neurology, nutrition, and brain health. He is a Fellow of the American College of Nutrition, serves on its Board of Directors, and sits on the Editorial Board of the Journal of Alzheimer's Disease. His books, including the number one bestseller Grain Brain, span 32 languages and have sold over a million copies, and his upcoming release, Brain Defenders, explores the pivotal role of microglia, the brain's immune cells, in protecting, repairing, and reprogramming the brain for lifelong resilience.


Dave and Dr. Perlmutter break down how microglia, the brain's resident immune cells, shift from a supportive state into a destructive one called M1, and why this shift, not amyloid plaque, may be the real driver of Alzheimer's, Parkinson's, and other neurodegenerative conditions. They dig into why the leading amyloid-clearing drugs fail to improve cognition, what a landmark JAMA study revealed about reversing cognitive decline through lifestyle intervention alone, and why a single daily serving of ultra-processed food raised Alzheimer's risk by 13 percent in a 12.7 year study. They also cover new research on GLP-1 drugs and brain inflammation, the surprising role of gum disease and oral bacteria in dementia risk, and why 40 hertz light therapy is emerging as a low-cost tool for clearing brain plaque and calming neuroinflammation.


You'll Learn:
Why the shift from supportive to destructive brain immune cells may be the true root cause of Alzheimer's and Parkinson's
Why leading Alzheimer's drugs fail to improve cognition, and what the original research behind the amyloid hypothesis actually showed
How one daily serving of ultra-processed food raises Alzheimer's risk, and what a landmark lifestyle intervention study found instead
Whether GLP-1 drugs help or harm brain inflammation, based on new Parkinson's and Alzheimer's trial data
How gum disease and oral bacteria are linked to dementia, and simple daily habits that reduce that risk
Why 40 hertz light therapy is emerging as a tool to clear brain plaque and calm neuroinflammation
How ketones, DHA, and metabolic health protect the brain after head injury


Thank you to our sponsors!
- Beyond Wonderland Conference | Oct 13 - 14, 2026. Get your ticket now at wonderlandconference.com.
- ZenBud | Dave’s Nervous System Biohack. Visit zenbud.health and use code DAVE15 at checkout for a discount.
- Pique | Head over to Piquelife.com/Dave to get 20% off your order. That's P-I-Q-U-E life dot com slash DAVE
- PredictiveMind™ | Get your Brain Pattern Mapping report at predictivemind.io/dave and use code DAVE for 10% off.


Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights 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: microglia, brain inflammation, Alzheimer's prevention, Parkinson's disease, amyloid hypothesis, neurodegeneration, GLP-1 drugs, semaglutide, ultra-processed food, gum disease and dementia, oral microbiome, 40 hertz light therapy, ketones, DHA, mitochondria, brain fog, long COVID, David Perlmutter, Brain Defenders, Grain Brain, functional medicine, biohacking, longevity, neuroplasticity


Resources:
• Get Dr. Perlmutter’s New Book Brain Defenders: https://drperlmutter.com/books/brain-defenders/
• Learn More About Dr. Perlmutter’s Work At: https://drperlmutter.com/
• Get My 2026 Clean Nicotine Roadmap | Enroll for free at https://daveasprey.com/2026-clean-nicotine-roadmap/
• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.
• Danger Coffee: https://dangercoffee.com/discount/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 – Trailer
00:40 – Intro
02:38 – Ultra-Processed Foods
06:34 – Are Carbs Bad?
08:48 – Alcohol & Brain Health
12:28 – Microglia & Inflammation
24:37 – Head Injury & Recovery
29:27 – Oral Bacteria & Dementia
34:08 – GLP-1s & Brain Inflammation
40:20 – 40 Hertz Light Therapy
48:35 – Air Pollution vs. Lead
50:27 – David's Closing Truth
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Near-Infrared Light Therapy & EMF Shielding with SaunaSpace Founder Brian Richards

Your mitochondria are starving for a nutrient you've probably never tracked, and it's not a vitamin or a macro. This episode reveals how a forgotten 1910 therapy uses light to physically restructure water inside your cells, unlocking a mechanism for healing, detox, and mitochondria repair that most of biohacking has completely overlooked.

Go to https://sauna.space/ and use code ‘Dave’ for a 15% discount!

Host Dave Asprey sits down with Brian Richards, founder of SaunaSpace and a leading voice in incandescent light therapy and infrared sauna engineering. With a background in chemistry and organic synthesis, Brian spent over a decade building a science-backed alternative to LED-based light therapy rooted in full-spectrum incandescent light and deep radiant heat. After healing his own insomnia, adrenal fatigue, and brain fog through light and heat exposure, he developed the FireLight Spectrum, a technology engineered to restore what modern lighting strips away.

Dave and Brian trace incandescent light therapy back to Dr. John Harvey Kellogg's 1910 book on light therapeutics, and explain why the same institutional forces that suppressed chiropractic care and natural medicine buried this practice for over a century. They break down how near-infrared light penetrates the body to charge water into a more bioavailable state, boost glutathione and melatonin production, and repolarize cellular voltage for better metabolism and longevity. The conversation also covers why blue light from LEDs devastates hormones, testosterone, and fertility, how EMF exposure silently drains human performance, and why grounding and Faraday shielding matter more than most supplements on the market.

You'll Learn:
Why near-infrared light functions as an essential nutrient your body cannot make without it
How light physically restructures water to improve mitochondria function and cellular energy
The suppressed history of Dr. Kellogg's incandescent light therapy and why it disappeared
How blue light exposure crashes testosterone and disrupts fertility and hormone regulation
Why EMF shielding and grounding are critical, overlooked tools for longevity and recovery
How to use infrared light like a daily supplement instead of an occasional treatment
Why carnivore-adjacent, nutrient-dense eating pairs naturally with light and heat therapy

Thank you to our sponsors!
- ELITE Performance Coaching | If you’d like to discover where you may be addicted to struggle, allergic to success, and what may be standing between you and your next breakthrough, visit FastestChange.com
- Longevity Farms | Go to getlongevityfarms.shop. Use code DAVE for 20% off your next order.
- Calroy | Go to calroy.com/dave for the clinical research, your discount, and a 45-day money-back guarantee.
- PredictiveMind™ | Get your Brain Pattern Mapping report at predictivemind.io/dave and use code DAVE for 10% off.

Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights 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: Brian Richards, SaunaSpace, incandescent light therapy, near-infrared light, FireLight Spectrum, Dr. John Harvey Kellogg, Light Therapeutics, exclusion zone water, Gerald Pollack, EMF shielding, Faraday cage, grounding mat, earthing, redox potential, mitochondrial energy, glutathione, melatonin, blue light toxicity, circadian biology, red light therapy, heat shock proteins, vitamin D, sun callus, Danger Coffee, Flexner Report, testosterone, biophotons

Resources:
• Go to https://sauna.space/ and use code ‘Dave’ for a 15% discount!
• Get My 2026 Clean Nicotine Roadmap | Enroll for free at https://daveasprey.com/2026-clean-nicotine-roadmap/
• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.
• Danger Coffee: https://dangercoffee.com/discount/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 – Trailer
00:46 – Meet Brian Richards
03:17 – Kellogg's Light Bath History
09:04 – Persecuted Light Pioneers
12:47 – Near-Infrared Science
16:07 – Blue Light Damage
19:26 – Sunscreen Myths
23:52 – Antidote & Melatonin
33:24 – Exclusion Zone Water
37:52 – Heart as a Vortex
41:47 – Fireplace & Infrared Deficiency
46:15 – FireLight Bulb Design
51:52 – EMF Shielding
55:16 – Faraday Cage & Grounding
1:05:51 – Sauna.Space Discount
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Try Danger Creatine: https://dangercoffee.com/products/danger-creatine
Try TrueDark glasses: https://truedark.com
Try Danger Coffee: https://dangercoffee.com/
Try Suppgrade Labs: https://shopsuppgradelabs.com/

I have spent twenty years and millions of dollars testing every legal focus drug I could get my hands on. In this video, I break down which compounds actually work, which ones are a waste of money, and the exact stack that delivers hours of clean focus without the afternoon crash.

The shift is simple: focus isn't a willpower problem. It's an energy production problem inside your brain. Once you fuel it at the cellular level, deep focus stops being a struggle and becomes the default state.

Thank you to our sponsors!
ZenBud | Dave’s Nervous System Biohack. Visit zenbud.health and use code DAVE15 at checkout for a discount.
EMR-Tek | https://www.emr-tek.com/DAVE and use code DAVE for 40% off.
iRestore | Reverse hair loss at www.irestore.com/DAVE and get exclusive savings on the iRestore Elite, use code DAVE

Timestamps:
0:00 – The Longevity Switch
0:47 – Why Mitochondria Matter
2:28 – What Mitophagy Is
2:46 – How Mitophagy Works
4:18 – What Shuts It Off
8:54 – The Damage Compounds
9:22 – How to Turn It Back On
10:31 – Signal 1: Fasting
11:48 – Signal 2: Exercise (REHIT)
12:30 – Signal 3: Cold Exposure
13:22 – Signal 4: NAD+
14:29 – Signal 5: Urolithin A and Spermidine

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/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
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.