The Human Upgrade: Biohacking for Longevity & Performance

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.

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

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: 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
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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.

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.

Your phone, your lighting, and your WiFi can mess with your sleep and energy more than your diet, and this episode shows you the simplest fixes that actually move the needle.

-Watch this episode on YouTube for the full video experience:https://www.youtube.com/@DaveAspreyBPR
-Grab a generous discount from BONCHARGE by using code ‘DAVE’ on your next purchase: https://boncharge.com/

Host Dave Asprey sits down with Andy Mant, Co-Founder and CEO of BON CHARGE, and Katie Mant, Co-Founder and Chief Visionary Officer, to unpack how modern light, WiFi, and nonstop screen exposure are quietly shaping your sleep, hormones, and energy. After facing their own struggles with fatigue and poor sleep, they built BON CHARGE around science-backed biohacking tools designed to improve sleep, recovery, and overall wellness.

They start with blue light at night and content overload, why light acts as biological information, and how simple changes like wearing blue light blocking glasses before bed can shift your circadian rhythm. The conversation moves into EMFs, native versus non-native frequencies, and what happened when they lived in an apartment flooded with WiFi and 5G. Dave shares his DEXA scan showing about 15% lower bone density where he used to carry his phone and explains why he now limits direct exposure.

You’ll also get a practical breakdown of red light therapy and PEMF, including the difference between visible red and near-infrared light, how dosing affects results, and how mat-based PEMF is used to support relaxation and recovery. This episode stays grounded: you do not have to give up technology, you just have to learn how to hack your environment so it works for your biology instead of against it.

You’ll Learn:
• Why blue light at night can disrupt sleep and circadian rhythm
• How light acts as information that shapes hormones and metabolism
• Practical EMF reduction strategies you can test immediately
• The difference between native and non-native EMFs
• Red light vs near-infrared light and how each is used
• Why dosing matters with red light therapy
• What Dave noticed on his DEXA scan after years of carrying a phone
• How PEMF mats aim to support relaxation and recovery

Dave Asprey is a four time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.

Thank you to our sponsors!
• BEYOND Conference 2026 | Register now at https://beyondconference.com/ with code DAVE300 for $300 off
• KillSwitch | Order at https://www.switchsupplements.com/ and use code DAVE for 20% off
• Igniton | Head to https://igniton.com and use code DAVE for 15% off your first order
• LYMA | Go to https://lyma.sjv.io/gOQ545 and use code DAVE10 for 10% off the LYMA Laser

Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights in health, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living.

New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient.

Keywords: blue light sleep, red light therapy benefits, EMF health effects, 5G radiation health, WiFiradiation exposure, circadian rhythm sleep, PEMF therapy mat, pulsed electromagnetic field therapy, near infrared light therapy, biohacking sleep optimization, mitochondrial ATP production, airplane mode at night, low EMF devices, Dave Asprey biohacking, BON CHARGE red light

Resources:
• BONCHARGE Website. Use Code ‘Dave’ For A Discount: https://boncharge.com/
• Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/
• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.
• Danger Coffee: https://dangercoffee.com/discount/dave15
• My Daily Supplements: SuppGrade Labs (15% Off)
• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)
• Dave Asprey’s BEYOND Conference: https://beyondconference.com
• Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated
• Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/
• Upgrade Labs: https://upgradelabs.com

Timestamps:
0:00 — Introduction
1:23 — Blue Light and Content Consumption
2:31 — Light’s Impact on Health
4:18 — EMF Awareness and Mitigation
9:16 — Living in EMF Hotspots
13:43 — Native vs Non-Native EMFs
15:23 — PEMF Therapy Benefits
17:02 — EMF Protection Products
22:02 — Bone Density and Phone Placement
25:36 — Red Light Therapy Introduction
28:06 — Red Light Science and Wavelengths
31:00 — Red Light Dosing and Frequency
35:46 — Hair Growth and Red Light
40:15 — PEMF Technology Explained
46:39 — Closing and Resources
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.