The Human Upgrade: Biohacking for Longevity & Performance

The Neuroscience of Flow, Peak Performance, Psychedelics, Trauma, Intuition & Consciousness with Steven Kotler

Host Dave Asprey sits down with Steven Kotler, New York Times bestselling author and leading researcher in the neuroscience of flow, to explore how altered states of consciousness influence peak performance, mental health, creativity, intuition, and our perception of reality.

Steven Kotler is a bestselling author of 17 books, including The Art of Impossible and We Are as Gods, and the founder of the Flow Research Collective. For decades, he has studied the neurobiology of peak performance, working with elite athletes, military personnel, and high-performing professionals to understand how people can reliably access flow states.

Dave and Steven begin by exploring the neuroscience of flow and why it may be one of the most powerful altered states available without drugs. Steven explains how dopamine, norepinephrine, serotonin, anandamide, and endorphins contribute to the flow experience, why his research suggests caffeine can increase flow susceptibility, and how chasing the neurochemical high of peak performance can become dangerous.

They discuss the darker side of flow training, including its potential risks for people prone to mania, the importance of recovery, and why attempting to remain in a flow state indefinitely can undermine performance. Steven shares how his training programs approach sleep, attention, and behavioral changes to help people access flow more consistently.

The conversation then moves into psychedelics, ketamine-assisted therapy, and the neuroscience of trauma. Steven introduces emerging research suggesting that unresolved emotional patterns may involve the brain's predictive processing systems. Dave shares a personal experience involving Joe Rogan and how revisiting an early childhood memory changed his emotional response to public criticism.

Dave and Steven also explore how the brain constructs reality, including the neuroscience of perception, sensory processing, and the flexible boundary between ourselves and our environment. They discuss how flow alters our sense of self, why the brain predicts what we experience before we consciously perceive it, and how these mechanisms may help explain certain spiritual and out-of-body experiences.

Finally, Steven reveals new research investigating the neurological connections between flow, intuition, synchronicity, and purpose. He discusses emerging theories of consciousness, the role of information processing in subjective experience, and how artificial intelligence may change the future of human performance.

You'll Learn:
How flow states influence dopamine, norepinephrine, serotonin, anandamide, and endorphins, and why Steven's research suggests caffeine may help make the brain more susceptible to flow.
Why chasing the neurochemical high of flow can become dangerous, how flow training may affect people prone to mania, and why sleep and recovery are essential for sustained peak performance.
How ketamine-assisted therapy may help uncover forgotten emotional experiences and why Steven believes the brain's predictive processing systems play an important role in trauma.
How the brain constructs our perception of reality, why sensory information reaches consciousness at different speeds, and what happens to our sense of self during altered states.
Why flow may enhance intuition and how emerging neuroscience research is investigating connections between synchronicity, purpose, and the brain's information-processing systems.
How Steven is using neuroscience, artificial intelligence, and years of flow training data to develop more accessible methods for improving focus, learning, and performance.

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: Steven Kotler, Dave Asprey, flow state, neuroscience of flow, peak performance, Flow Research Collective, dopamine, caffeine and flow, altered states, consciousness, psychedelics, ketamine therapy, trauma, predictive processing, neuroplasticity, intuition, synchronicity, brain science, mental performance, cognitive enhancement, flow triggers, serotonin, anandamide, meditation, human optimization, artificial intelligence, We Are as Gods, The Art of Impossible

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.

Resources:
• Explore Steven Kotler's books, research, and flow training programs at https://www.flowresearchcollective.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/davetube
• My Daily Supplements: SuppGrade Labs (15% Off)
• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)

Thank you to our sponsors!
ZenBud | Dave’s Nervous System Biohack. Visit zenbud.health and use code DAVE15 at checkout for a discount.
Timeline | Visit timeline.com/dave and get up to 20% off when you subscribe and save
OneSkin | For a limited time try the new OS-01 FACE RICH CREAM with 15% off at oneskin.co/DAVE
Kenetik | Instead of pushing your system harder, Kenetik feeds your brain the ketones it craves to fuel calm clarity and steady focus. Go to drinkkenetik.com/DAVE and use code DAVE for a discount.

Timestamps:
00:00 — Trailer
01:12 — Intro
05:08 — Psychedelics and Peak Performance
11:10 — Trance, Voices, and Shamanism
18:00 — Dangers of Flow Training
24:00 — Ketamine and Innate Intelligence
30:00 — The Prediction Problem
35:25 — Embodied Cognition
46:30 — Consciousness and Synchronicity
50:20 — New Books and Research
53:00 — Flow for the Many
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The Miracle Morning, Visualization, Affirmations, Meditation, Morning Routines, Productivity & the Psychology of Success with Hal Elrod

Host Dave Asprey sits down with Hal Elrod, bestselling author of The Miracle Morning and personal development expert, to explore morning routines, visualization, affirmations, meditation, productivity, circadian rhythms, habit formation, and the psychology of success.

Hal Elrod is the creator of The Miracle Morning, a bestselling book and personal development method that has helped millions improve their daily habits. After surviving a devastating car accident at age 20 and later battling life-threatening cancer, Hal developed a philosophy centered on resilience, personal responsibility, and consistent daily practices.

Dave and Hal challenge the idea that success requires waking up at 5 AM. They discuss chronotypes, circadian biology, and why morning routines should work with your natural sleep patterns. Hal introduces his six-part SAVERS framework, explaining how meditation, affirmations, visualization, exercise, reading, and journaling can transform your morning in as little as six minutes.

They explore how smartphones disrupt attention, why visualization works best when paired with mental rehearsal, and how these techniques can help overcome procrastination. Hal shares how he used visualization to train for a 52-mile ultramarathon, while Dave discusses advanced meditation, neurofeedback, and the role of emotional states in mental performance.

The conversation also challenges traditional positive affirmations. Hal explains why unrealistic statements often fail and shares a three-step method for setting commitments, identifying motivations, and taking action. Dave connects these practices to consciousness, altered states, and the relationship between intention and human performance.

Finally, Hal reflects on surviving cancer and a near-fatal car accident, sharing how his daily practices helped him build resilience. Dave and Hal discuss the balance between disciplined action, belief, and the mental states that influence our ability to achieve meaningful goals.

This episode is essential listening for anyone interested in morning routines, visualization, affirmations, meditation, productivity, habit formation, circadian rhythms, overcoming procrastination, mental performance, emotional resilience, consciousness, and the science of personal development.

You'll Learn:
Why waking up at 5 AM isn't necessary for success and how to build a morning routine around your natural circadian rhythm and chronotype
How Hal Elrod's six SAVERS practices can improve daily focus, discipline, and emotional well-being in as little as six minutes
Why checking your smartphone first thing in the morning can undermine attention, productivity, and your ability to respond intentionally throughout the day
How to use visualization and detailed mental rehearsal to overcome procrastination, strengthen motivation, and follow through on difficult goals
Why traditional positive affirmations often fail and how to create actionable affirmations based on specific commitments, meaningful reasons, and daily behaviors
How meditation, emotional states, and intentional daily habits helped Hal navigate life-threatening health challenges and develop greater resilience

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:
Hal Elrod, Dave Asprey, The Miracle Morning, Miracle Morning routine, SAVERS method, six minute morning routine, morning habits, 5 AM wake up, circadian rhythm, sleep chronotypes, visualization techniques, mental rehearsal, positive affirmations, actionable affirmations, meditation, morning meditation, overcoming procrastination, habit formation, productivity habits, goal setting, self discipline, emotional resilience, neurofeedback, altered states, consciousness, biohacking

Resources:
• Explore Hal Elrod's Miracle Morning method, books, documentary, and app at https://miraclemorning.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/davetube
• My Daily Supplements: SuppGrade Labs (15% Off)
• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)

Thank you to our sponsors!
-Butcher Box | Go to ButcherBox.com/HUMANUPGRADE to get $20 off your first box, plus your choice of free ground beef for life, or free chicken thigh
-Timeline | Visit timeline.com/dave and get up to 20% off when you subscribe and save.
-BodyHealth |Visit BodyHealth.com and use code DAVE20 for 20% off your first purchase.
-Quantum Upgrade | Go to QuantumUpgrade.io/DAVE. to claim your 15-day free trial

Timestamps:
00:00 — Trailer
01:30 — Intro & Miracle Morning
05:03 — The SAVERS Acronym
10:38 — Social Media & Smartphones
16:30 — Combining SAVERS & Visualization
22:08 — The Ultramarathon Story
28:24 — Affirmations & State
34:10 — Manifestation & Consciousness
37:26 — Near-Death & Miracles
42:30 — Perception & Brain Power
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I slept 8 hours a night and got 5 minutes of deep sleep, and no doctor could help me. Then I found a molecule that hits the same receptor as Valium but WITHOUT sedating you. 400 mg before bed, stacked with four things that cost nothing, took me from 5 minutes to 90. Here's all five, plus WHY it’s mission critical you get this precious deep sleep (hint: it has to do with your memory as you age).

Thank you to our sponsors!
-ECHO Water | Go to http://echowater.com/dave and use code DAVE10 for 10% off your ECHO Flask.
-Butcher Box | Go to ButcherBox.com/HUMANUPGRADE to get $20 off your first box, plus your choice of free ground beef for life, or free chicken thigh
-Fatty15 | Go to fatty15.com/DAVE to get an additional 15% off their 90-day Starter Kit
-iRestore | Unlock your best hair & skin with @iRestorelaser and HUGE savings on iRESTORE with code DAVE at irestore.com/DAVE

Connect with Dave Asprey!

Website: https://daveasprey.com
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Instagram: https://www.instagram.com/dave.asprey/
Facebook: https://www.facebook.com/Daveaspreyofficial/
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The Human Upgrade Podcast: https://www.instagram.com/TheHumanUpgradePodcast/ https://m.facebook.com/Thehumanupgrade/

Danger Coffee: https://dangercoffee.com/discount/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
Join my Substack: https://substack.daveasprey.com
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The king is back! You probably recognize his name as the author of the famous book, Men Are From Mars, Women Are From Venus.
But what's especially exciting is how John has evolved his insights to address the changing dynamics between men and women in the modern world, as he highlighted in his 2020 book, Beyond Mars and Venus: Relationship Skills for Today's Complex World.
Now, why is this episode a must-listen? Well, John isn't just a relationship expert; he's also a seasoned biohacker who understands the profound impact of our environment – including relationships – on our hormones, happiness, and dopamine levels. In essence, he's been biohacking before it even had a name. With decades of wisdom, he offers invaluable insights into navigating the complexities of male-female relationships in today's world.
Delve into the fundamental differences between men and women, the importance of appreciation in relationships, what truly motivates men, and practical tips on boosting testosterone and managing emotions. We also explore how men and women process feelings differently, the art of setting boundaries, and the language of love as the language of hormones.
Get ready for a masterclass in understanding the dynamics of modern relationships and how to create lasting happiness.

Timestamps:
00:00 — Intro
04:57 — Hormones Drive Relationships
08:29 — Emotional Manipulation & Control
20:42 — Detachment & The Cave
31:37 — Listening Without Losing It
39:49 — When Negativity Never Passes
46:54 — Fasting & Testosterone Science
01:04:23 — Languages of Love & Hormones
01:14:54 — Surviving Public Attacks
01:31:41 — Porn, Polarity & Reassurance
01:44:00 — Wrap-Up

Thank You To Our Sponsors!
Butcher Box | Go to ButcherBox.com/HUMANUPGRADE to get $20 off your first box, plus your choice of free ground beef for life, or free chicken thigh
The One Device | Use code DAVE for $10 off at theonedevice.com/dave
Viome | Check it out at viome.com and use code 10DAVE for 10% off. It’s time to stop guessing and start knowing your body.
iRestore | Unlock your best hair & skin with @iRestorelaser and HUGE savings on iRESTORE with code DAVE at irestore.com/DAVE

Resources:
• Learn More About John’s Work At: https://www.marsvenus.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/davetube
• My Daily Supplements: SuppGrade Labs (15% Off)
• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)

Timestamps:
00:00 — Intro
04:57 — Hormones Drive Relationships
08:29 — Emotional Manipulation & Control
20:42 — Detachment & The Cave
31:37 — Listening Without Losing It
39:49 — When Negativity Never Passes
46:54 — Fasting & Testosterone Science
01:04:23 — Languages of Love & Hormones
01:14:54 — Surviving Public Attacks
01:31:41 — Porn, Polarity & Reassurance
01:44:00 — Wrap-Up

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

Sleep Anxiety, Insomnia, Circadian Rhythms, Chronotypes, Sleep Trackers & How to Sleep Better with Dr. Michael Breus

Host Dave Asprey sits down with Dr. Michael Breus, clinical psychologist, sleep specialist, and internationally recognized sleep expert known as The Sleep Doctor, to explore insomnia, sleep anxiety, circadian rhythms, chronotypes, nighttime awakenings, temperature regulation, sleep medications, wearable sleep trackers, and the science of improving sleep quality.

The conversation challenges conventional thinking about sleep, including whether everyone needs eight hours, why trying harder to fall asleep can make insomnia worse, and how the body's internal clock influences energy, productivity, and recovery.

Dr. Breus explains why he believes fear and anxiety contribute to a substantial proportion of sleep problems. He describes how worrying about falling asleep, waking up at 3 a.m., or feeling exhausted the next day can create a cycle of stress that makes restful sleep increasingly difficult. Dave and Michael explore how cognitive behavioral therapy, emotional regulation, and changing your relationship with sleep may help break that cycle without relying exclusively on medication.

They also examine the science of chronotypes, the biological differences that influence when people naturally feel alert or sleepy. Michael explains why aligning sleep, work, meals, and exercise with your individual circadian rhythm may improve sleep efficiency and daytime performance. Dave shares how changing his exposure to artificial light and adjusting his daily routines helped him shift from being a night owl to maintaining an earlier bedtime.

The discussion then turns to the three physiological conditions Michael considers essential for falling asleep: lowering core body temperature, reducing heart rate, and decreasing anxiety. He explains why simply turning down the thermostat may not be enough to cool your body under the covers, how temperature-controlled mattresses can support thermoregulation, and why something as simple as warming your feet may help your body release heat.

Dave and Michael also discuss blue light, nighttime lighting, and the environmental signals that regulate circadian timing. They examine why light exposure, meal timing, exercise, temperature, and social interaction can influence the body's internal clock, along with the limitations of conventional blue-light-blocking glasses.

The conversation explores why sleeping pills may fail to address the underlying causes of chronic insomnia, how nighttime awakenings can trigger negative thinking, and why the fear of being tired may sometimes become more disruptive than the tiredness itself. Dave shares his experience deliberately restricting sleep while building his businesses, and Michael explains the difference between temporarily functioning with less sleep and maintaining healthy sleep habits over the long term.

They also challenge the growing obsession with sleep scores, deep sleep measurements, and wearable tracking devices. Michael explains why consumer sleep trackers cannot provide the same measurements as a clinical sleep study, why individual sleep-stage estimates should be interpreted cautiously, and why how you feel in the morning remains an important indicator of sleep quality.

Finally, Dave and Michael examine emerging research on creatine supplementation and sleep deprivation, including whether creatine can temporarily support cognitive performance after insufficient sleep. They discuss the potential benefits, limitations, and risks of using supplements to compensate for lost sleep, emphasizing why improving sleep quality should remain the priority.

This episode is essential listening for anyone interested in insomnia, sleep anxiety, waking up at 3 a.m., circadian rhythms, chronotypes, sleep optimization, blue light, temperature regulation, sleep medications, cognitive behavioral therapy, wearable sleep trackers, deep sleep, creatine, cognitive performance, longevity, and the science of getting better sleep.

You'll Learn:
Why Dr. Michael Breus believes fear and anxiety contribute to many sleep problems, and how worrying about sleep can make insomnia worse
How your chronotype influences your ideal bedtime, wake-up time, energy levels, and the amount of sleep you may need
Why lowering body temperature, heart rate, and anxiety can help you fall asleep faster and improve sleep quality
How nighttime light exposure, meal timing, exercise, and bedroom temperature influence circadian rhythms and sleep
Why waking up at 3 a.m. can trigger negative thinking, and how changing your response to nighttime awakenings may help
What sleep trackers get wrong about deep sleep, how to interpret your sleep data, and whether creatine can help when you're sleep-deprived

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: Michael Breus, Dr. Michael Breus, The Sleep Doctor, Dave Asprey, The Human Upgrade, sleep expert, insomnia, sleep anxiety, sleep disorders, sleep problems, sleep quality, sleep optimization, how to fall asleep, waking up at 3am, circadian rhythm, chronotypes, sleep cycles, sleep deprivation, deep sleep, REM sleep, blue light, blue light blocking glasses, bedroom temperature, thermoregulation, sleep trackers, Oura Ring, sleep scores, cognitive behavioral therapy, sleeping pills, creatine, cognitive performance, biohacking, longevity

Resources:
• Learn More About Michael’s Work At: http://chronoquiz.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/davetube
• My Daily Supplements: SuppGrade Labs (15% Off)
• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)

Thank you to our sponsors!
- KILLSwitch | If you’re ready for the best sleep of your life, order now at https://www.switchsupplements.com/ and use code DAVE for 20% off
- ZenBud | Dave’s Nervous System Biohack. Visit zenbud.health and use code DAVE15 at checkout for a discount.
- fatty15 | Go to fatty15.com/DAVE to get an additional 15% off their 90-day Starter Kit.
- MOD | Visit https://mod.com/ for a consultation and get 10% off your first order plus free shipping with promo code DAVE.

Timestamps:
00:00 — Trailer
01:27 — Intro
02:46 — Chronotypes & Sleep Compression
05:00 — Blue Light Glasses Debate
07:50 — Night Owls & Morning Meetings
12:15 — Circadian Time Cues
14:21 — Temperature & Thermoregulation
19:58 — EMFs & Sleep Sensitivity
25:01 — Sleep Research & Fear
30:28 — Sleep Deprivation Experiment
36:15 — Trackers & Creatine
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.