The Human Upgrade: Biohacking for Longevity & Performance

In this video, I break down the exact biological mechanisms keeping men in Okinawa, Japan, physically dominant and mentally sharp past 100. You don't need million-dollar lab work or intense weight training to reverse your biological age. Instead, these centenarians leverage five specific lifestyle protocols to naturally upgrade their biology. I explain the hard science behind how eating to 80% full shuts down the constant growth signaling that accelerates cellular aging. We'll also cover why the modern concept of retirement physically destroys your brain function within 2-3 years, and how specific social structures actually drop inflammatory chemicals in your body by up to 30%.

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Timestamps:
00:00 – Intro
00:47 – Okinawa's Origins
01:28 – Hara Hachibu (80% Full)
02:36 – Ikigai (Purpose)
03:57 – Never Retire
05:19 – Social Bonds (Moai)
07:13 – Stress Resilience
08:54 – The 5 Habits

Connect with Dave Asprey!

Website: https://daveasprey.com
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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
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Light Therapy, 40Hz Gamma & Brainwave Entrainment: How BrainTap Resets Sleep, Clears Brain Fog, and Boosts Productivity by 26%

Your brain is being starved of the one nutrient it needs most, and it is not a supplement, not a nootropic, not a fasting protocol. It is light, and a 40 hertz flicker delivered at the right frequency can break up amyloid plaque, reset your nervous system, and get you 26 percent more productive in a single session.


-Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR
-Go to https://braintap.com/dave/ for an exclusive offer for The Human Upgrade listeners


Host Dave Asprey sits down with Dr. Patrick Porter, PhD, award-winning author, educator, entrepreneur, and founder of BrainTap, who has spent over 35 years at the forefront of neurotechnology helping millions of people achieve mental and emotional resilience through cutting-edge brain entrainment tools. Backed by 72 peer-reviewed studies and research conducted alongside Google, Microsoft, universities in Brazil, and veteran treatment programs, Dr. Porter is one of the most experienced and validated practitioners in applied neuroscience and brain optimization working today.


Together, Dave and Dr. Porter break down exactly how flickering light and binaural sound delivered through the BrainTap headset feeds the brain through the electron transport chain, triggers nitric oxide release, boosts mitochondrial energy, and drives neuroplasticity through frequency following response. They cover how 40 hertz gamma light breaks up amyloid plaque and why that same frequency is linked to reversing dementia, how BrainTap reset the circadian rhythms of coal miners in under three weeks, how 490,000 students in Brazil raised their GPA using brain wave entrainment, and how AI now builds personalized 21-day brain training protocols from 3,000 available sessions. If you are serious about biohacking your brain, upgrading sleep optimization, and doing smarter not harder work on your mind, this episode delivers the science and the tools.

You'll Learn:
Why light is the most underrated nutrient for brain health and how BrainTap delivers it directly to every cell in your body
How 40 hertz gamma frequency breaks up amyloid plaque, restores blood flow, and may reverse dementia and Alzheimer's progression
Why binaural beats and isochronic tones trigger frequency following response and what that does to your focus, metabolism, and energy
How three 10-minute BrainTap sessions per day produces 26 percent more work output according to studies with Google and Microsoft
How BrainTap restored deep sleep and REM cycles in coal miners with destroyed circadian rhythms in under three weeks
Why 90 percent of autistic children in one study began speaking after six weeks of pulsed light therapy targeting alpha wave production
How AI inside BrainTap now generates personalized brain training protocols based on your specific stress, sleep, and performance goals
Why the vagus nerve is the hidden target of BrainTap's ear lights and how triggering it drives parasympathetic recovery
How SMR brain waves create the optimal state for focus and concentration and why elite athletes use this for both performance and academic results
What the NeuroCheck system measures across nine parameters of the nervous system in five minutes and how it validates your biohacking results


Thank you to our sponsors!
- AirDoctor | Go to https://airdoctorpro.com/daveasprey and save up to $300 on Air Purifiers.
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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: Dr. Patrick Porter, BrainTap, brainwave entrainment, light therapy, sound therapy, binaural beats, isochronic tones, 40 hertz gamma, gamma frequency, amyloid plaque, Alzheimer's prevention, dementia reversal, neuroplasticity, brain optimization, neurotechnology, frequency following response, SMR brain waves, alpha waves, delta waves, theta waves, vagus nerve, vagal stimulation, parasympathetic nervous system, nitric oxide, mitochondria, electron transport chain, sleep optimization, circadian rhythm reset, deep sleep, REM sleep, Oura Ring, HRV, cognitive performance, focus and concentration, productivity, nootropics, brain entrainment, photobiomodulation, red light therapy, near infrared light, biohacking, human performance, anti-aging, longevity, neurohacking, mental resilience, stress reduction, anxiety relief, autism therapy, pulsed light therapy, AI personalization, personalized wellness, meditation technology, Dave Asprey, Beyond Biohacking Conference, NeuroCheck, nervous system assessment, brain health, mental performance


Resources:
• Go to https://braintap.com/dave/ for an exclusive offer for The Human Upgrade listeners
• 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
00:30 – Intro & Guest Welcome
01:45 – BrainTap: Light & the Brain
04:15 – 40Hz Gamma & Alzheimer's
05:55 – Sound & Binaural Beats
07:26 – Usage Protocol & Results
08:37 – Sleep & Circadian Reset
09:29 – AI-Personalized Sessions
10:47 – Conference Preview
12:19 – Vagus Nerve & Ear Lights
13:33 – Closing & Offer
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

The ancient fruit sitting in your grocery store right now outperforms rapamycin, rivals caloric restriction, and triggers a cellular cleanup process that most longevity scientists did not even know existed until a lab changed everything 18 years ago.


-Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR
-Go to timeline.com/Dave or just use code ‘Dave’ to get 20% off your next order.


Host Dave Asprey sits down with Chris Rinsch, co-founder and President of Timeline Longevity and a PhD cell biologist who has spent nearly two decades doing pharmaceutical quality clinical research on one of the most underrated longevity molecules on earth. Before founding Timeline in 2007, Rinsch worked in venture capital investing in pioneering life sciences companies and in biotechnology developing cell-based therapies at Swiss biotech company ISOTIS SA. He has authored original publications in Nature Medicine, Nature Metabolism, JAMA Open, and Cell Reports Medicine, and holds internationally filed and granted patents on urolithin A. This is the first time a Timeline co-founder has appeared on the show.


Together, Dave and Chris break down the full science of urolithin A, the postbiotic compound unlocked from pomegranate by gut bacteria, and why it triggers mitophagy to clear out damaged mitochondria and replace them with high-functioning ones. They cover why only 30 to 40 percent of people can produce urolithin A from food alone, how one month of supplementation measurably improved immune cell populations in people aged 50 to 70, and why Dave has stacked this into his daily longevity protocol alongside NAD precursors and nootropics for years. If you are serious about biohacking your mitochondria, extending healthspan, and doing smarter not harder longevity work, this episode delivers the deep science to back it up.


You'll Learn:
Why urolithin A outperforms rapamycin in worm lifespan studies and rivals caloric restriction at 45 percent life extension
How mitophagy works, why it declines with age, and why it is one of the most important anti-aging mechanisms in the body
Why eating pomegranates or taking cheap pomegranate extract does not work for most people and what to take instead
How one month of MitoPure improved natural killer cells, CD8 T naive cells, and reduced inflammation in adults aged 50 to 70
Why mitochondria are central to metabolism, brain optimization, immune function, cardiovascular health, and skin aging
How Timeline's topical urolithin A produced statistically significant reductions in fine lines and wrinkles after eight weeks
Why Dave considers this one of the most clinically validated supplements in his longevity stack alongside NAD and fasting protocols
How L'Oreal became a Timeline investor after confirming the mitochondrial science was unlike anything in their existing ingredient library
What the XPRIZE Healthspan competition is targeting and why Timeline is competing to reverse biological aging by 10 to 20 years
Why the future of functional medicine will require a mitochondrial blood test and how close we are to having one


Thank you to our sponsors!
- EMR-Tek | https://www.emr-tek.com/DAVE and use code DAVE
- Calroy | Go to Calroy.com/DAVE for exclusive discounts on Arterosil HP, Vascanox HP and all Calroy products.
- Neuronic | Go to www.neuronic.online Code DAVE for $100 off
- ENERGYbits | If you want a simpler, smarter way to support your body… this is it. Head to ENERGYbits.com and use code ASPREY for 20% off your order.

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: Chris Rinsch, Timeline Longevity, MitoPure, urolithin A, mitochondria, mitophagy, pomegranate, elagitannins, postbiotic, gut microbiome, longevity, anti-aging, healthspan, biohacking, supplements, human performance, metabolism, mitochondrial health, cellular health, autophagy, natural killer cells, immune health, inflammation, NAD, rapamycin, caloric restriction, muscle endurance, collagen, skin aging, fine lines, wrinkles, topical skincare, L'Oreal, XPRIZE Healthspan, Nature Aging, clinical trials, longevity stack, brain optimization, cardiovascular health, biological age, aging clock, fasting, nootropics, functional medicine, Dave Asprey, polyphenols, microbiome diversity


Resources:
• Go to timeline.com/Dave or just use code ‘Dave’ to get 20% off your next order.
• 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
00:37 – Intro
03:57 – Pomegranates
10:03 – Discovering Urolithin A & Mitophagy
20:50 – Science vs. Pomegranate Supplements
25:24 – Topical Skincare Science
26:09 – L'Oreal Partnership & Skin Results
33:38 – 15 Clinical Studies & XPRIZE
43:50 – Nature Aging Immune Study
49:22 – Dosing & Daily Routine
51:29 – Future of Mitochondrial Health
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Your relationships are reshaping your biology in ways that diet and exercise alone cannot fix, and the science behind it will change how you think about longevity, metabolism, and what it actually means to be healthy.

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


Host Dave Asprey sits down with Dr. Molly Maloof, a physician and one of the most innovative voices in personalized medicine, functional medicine, and human performance. Since 2012, she has advised or consulted for over 50 companies across digital health, consumer health, and biotechnology. She pioneered a course on healthspan at Stanford University and founded Adamo Bioscience, a company dedicated to unlocking the science of love as a pathway to healing and human connection. Dr. Maloof brings a rare combination of clinical depth, biohacking credibility, and entrepreneurial range to one of the most overlooked conversations in longevity.


Together, Dave and Dr. Maloof dig into the neurobiology of love and attachment, the hormonal drivers of the sex drive and pair bonding, and how chronic isolation wrecks your metabolism at the cellular level. They explore the cell danger response and how toxic relationships, mold exposure, and trauma can lock your cells into a self-protection mode that blocks healing. They also cover psychedelics as hormetic tools, oxytocin as nature's medicine, the placebo response, peptide therapy for mitochondrial repair and anti-aging, and why regenerative medicine is about to rewrite the rules of human lifespan. If you are serious about biohacking your body from the inside out, this episode is essential.

You'll Learn:
Why human connection is a biological necessity, not a lifestyle preference, and what isolation does to your mitochondria and metabolism
How the three neurobiological drives of sex, romantic love, and attachment are wired into your hormones and what happens when they go wrong
What the cell danger response is, why it gets stuck, and which peptides, supplements, and therapies help break the cycle
How oxytocin drives wound healing, immune function, and the placebo response
Why psychedelics work as hormetic love drugs and how they reproduce the neurobiology of romantic love
The top peptides for mitochondrial repair, brain optimization, and telomere biology
Why Dave and Dr. Maloof believe we have already reached longevity escape velocity
How AI is accelerating precision medicine, protein folding breakthroughs, and the future of anti-aging therapeutics
Why fasting, breathwork, neurofeedback, and somatic therapies all converge on the same biological reset mechanism
How to build the adaptive capacity and bioenergetic reserves to bounce back from anything


Thank you to our sponsors!
- Danger Coffee | Grab yours at DangerCoffee.com and use code DAVEPOD at checkout for 15% off.
- Amp | If you're ready to make fitness fit into your life, go to amp.ai to check it out
- Puori | Go to Puori.com/DAVE or use code DAVE at checkout to get 32% off your Puori Fish Oil subscription. You save more than $18
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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: Dr. Molly Maloof, Adamo Bioscience, Stanford University, personalized medicine, functional medicine, healthspan, longevity, biohacking, human performance, anti-aging, regenerative medicine, longevity escape velocity, cell danger response, mitochondria, mitochondrial health, oxytocin, vasopressin, dopamine, serotonin, neurobiology of love, attachment theory, pair bonding, sex drive, hormone replacement therapy, testosterone, estrogen, menopause, andropause, libido, female sexual dysfunction, relationship biology, social health, isolation, community, co-regulation, trauma healing, psychedelics, MDMA, psilocybin, ibogaine, ayahuasca, hormetic stress, social hormesis, neurofeedback, 40 Years of Zen, breathwork, nervous system regulation, HPA axis, cortisol, mast cell activation, histamine, long COVID, mold exposure, phospholipid therapy, glutathione, vitamin C, BPC-157, TB500, SS31, epothilone, SELANK, SEMAX, BDNF, telomere biology, telomerase, peptides, GLP-1, placebo response, wound healing, metabolism, continuous glucose monitoring, gut health, AI, precision medicine, supplements, brain optimization, neuroplasticity


Resources:
• Grab Molly’s Book The Spark Factor: https://www.amazon.com/Spark-Factor-Supercharging-Optimizing-Feeling/dp/0063207206
• Learn More About Dr. Molly’s Work: https://drmolly.co/
• Visit Your Healthspan Journey: https://yourhealthspanjourney.mystrikingly.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
00:28 – Intro
01:39 – COVID Isolation & Its Effects
03:11 – Science of Love & Hormones
04:24 – Psychedelics & Love Chemistry
09:22 – Cell Danger Response
11:07 – AI, Tech & Human Connection
13:20 – Social Connection as Medicine
20:50 – Placebo, Care & Psychedelics
24:49 – Altered States & Healing Modalities
30:09 – Peptides & Longevity Drugs
35:44 – Mast Cell & Personal Health Challenges
43:46 – Regenerative Medicine & The Future
46:17 – Longevity Escape Velocity
50:05 – Outro
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Most guys over 40 rely on coffee just to survive the day, completely unaware that they are pushing their brains into a frantic, high-stress state that actually destroys deep focus and accelerates cognitive decline. In this video, I reveal the science behind why caffeine is failing you and introduce you to a 4,000-year-old amino acid used by monks to achieve effortless, sustained attention. I'll walk you through the optimal 2:1 biohacking stack that flips your coffee from a nervous, jittery habit into a highly controlled focus weapon. You'll learn exactly how to dose it, when to take it, and how to stop the hidden lifestyle habits that are secretly sabotaging your nervous system, so you can reclaim the mental edge you had in your twenties and stay competitive.

Thank you to our sponsors!
-HeartMath | Go to https://www.heartmath.com/dave to save 15% off
-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:
00:00 – Intro
00:21 – Background & Credentials
01:28 – How Caffeine Works
03:01 – Alpha vs Beta Brainwaves
04:06 – The Focus Amino Acid
04:55 – What Is L-Theanine
05:35 – Quality & Common Mistakes
06:51 – Building the Stack
08:37 – Lifestyle Foundations
10:36 – Rules & Guidelines

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.