The Human Upgrade: Biohacking for Longevity & Performance

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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.
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Connect with Dave Asprey!

Website: https://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
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Explore Calroy's vascular health and joint support supplements, including Arterosil, Vascanox, and Cartigenix, at https://calroy.com/dave

Cartilage Regeneration, Joint Pain, Nitric Oxide, Blood Flow, Muscle Strength & Longevity with Kiran Krishnan

Host Dave Asprey sits down with Kiran Krishnan, research microbiologist, systems biology researcher, and co-founder of Microbiome Labs, to explore cartilage regeneration, joint pain, osteoarthritis, nitric oxide, vascular health, inflammation, muscle growth, gut health, bone density, and the biological mechanisms that influence how the body ages.

Kiran Krishnan is a research microbiologist, health and wellness expert, and entrepreneur who specializes in the human microbiome, gut health, inflammation, and systems biology. Over the past 20 years, he has founded several successful health and supplement companies, including co-founding and leading Microbiome Labs, a leading microbiome therapeutics brand among healthcare professionals. He is also a co-founder and partner in three other health companies. Kiran has conducted and published scientific research, contributed chapters to scientific textbooks, holds global patents, and is a sought-after speaker on human health and the microbiome.

His latest work explores the relationship between blood vessel health, chronic inflammation, and the body's ability to repair damaged cartilage. Through research involving compounds designed to support vascular function, nitric oxide production, and joint health, Kiran is investigating whether age-related tissue degeneration can be slowed or potentially reversed.

Dave opens the conversation by sharing his lifelong struggle with joint pain, including an arthritis diagnosis at age 14 and three knee surgeries. Kiran explains why cartilage degeneration may begin long before symptoms appear and how declining blood flow, damaged microvessels, and chronic inflammation can interfere with the body's natural cartilage repair mechanisms.

They explore the role of the endothelial glycocalyx, the protective lining inside blood vessels, and why nitric oxide production becomes increasingly important with age. Kiran explains how impaired circulation can affect everything from joint lubrication and cartilage health to cognitive performance, digestion, muscle recovery, and sexual function.

Kiran also discusses research involving Cartigenix, a joint support supplement developed using compounds from Boswellia and celery seed. He describes clinical trials involving patients with osteoarthritis, including reported improvements in joint pain, inflammation, and cartilage regeneration, even among older adults with advanced joint degeneration. Dave and Kiran examine how Cartigenix, Arterosil, and Vascanox target different aspects of joint and vascular health, while distinguishing the Cartigenix trial results from the proposed benefits of combining all three products.

The conversation then shifts to practical strategies for improving circulation and metabolic health. Dave and Kiran discuss why walking after meals may help regulate blood sugar, how the cephalic response prepares the digestive system for food, and why excessive endurance exercise may create trade-offs for recovery and long-term health.

They also challenge conventional thinking about muscle growth and longevity. Kiran explains why functional strength may matter more than muscle size, how nitric oxide and microcirculation influence the delivery of amino acids to muscle tissue, and why maintaining healthy blood vessels could be an overlooked factor in preserving strength as you age.

Finally, Kiran previews emerging research on bone regeneration, gut health, and a new postbiotic-based formulation being developed for bone health, particularly during perimenopause and menopause. He shares early findings involving bone repair and osteocyte production, while Dave explains why maintaining strong bones, healthy joints, and efficient circulation should be foundational priorities for anyone interested in longevity.

This episode is essential listening for anyone interested in cartilage regeneration, osteoarthritis, chronic joint pain, nitric oxide, blood circulation, vascular health, inflammation, muscle growth, strength training, gut health, bone density, menopause, cellular repair, supplements, biohacking, and the science of maintaining physical performance as you age.

You’ll Learn:
Why cartilage breaks down with age and how impaired blood flow and chronic inflammation interfere with joint repair
What Kiran's clinical research suggests about cartilage regeneration and joint recovery in people with osteoarthritis
How nitric oxide and the endothelial glycocalyx influence circulation, cardiovascular health, cognitive function, and longevity
Why functional strength may be more important than muscle size for healthy aging, and how blood flow affects muscle growth and recovery
How walking after meals, supporting digestion, and improving vascular function may benefit blood sugar regulation and gut health
What emerging research suggests about bone regeneration, postbiotics, and maintaining bone density during menopause and aging

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: Kiran Krishnan, Dave Asprey, The Human Upgrade, cartilage regeneration, cartilage repair, joint pain, osteoarthritis, arthritis, knee pain, joint health, bone on bone arthritis, Cartigenix, Calroy, Arterosil, Vascanox, nitric oxide, blood flow, vascular health, endothelial glycocalyx, chronic inflammation, Boswellia, muscle growth, muscle strength, strength training, muscle recovery, gut health, microbiome, bone density, bone regeneration, longevity, anti aging, biohacking

Resources:
• Grab A Discount On Calroy's Vascular Health And Joint Support Supplements, Including Arterosil, Vascanox, and Cartigenix, at https://calroy.com/dave
• 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!
- ALP | Go to alppouch.com, code DAVE for 10% off.
- Visit www.myvitalc.com/davesfav to unlock Dave’s discount
- Our Place | Upgrade your kitchen with Our Place today. Visit fromourplace.com/DAVE and use code DAVE for 10% off sitewide.
- Omni-Biotic | Discover your formula at OmnibioticLife.com. Take 20% off your first order with code ASPREY.

Timestamps:
00:00 — Trailer
01:05 — Intro
04:44 — The Glycocalyx Explained
10:30 — Why Joints Degrade
15:16 — Rebuilding Cartilage
21:17 — Nitric Oxide & Gut Health
26:28 — Hacking the Cephalic Response
31:23 — Strength vs. Size for Longevity
37:47 — Muscle Building Supply System
42:51 — New Bone Regeneration Product
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Try TrueDark glasses: https://truedark.com
Try Danger Coffee: https://dangercoffee.com/discount/davetube
Try Suppgrade Labs: https://shopsuppgradelabs.com/

This video reveals that the brain has a documented neurological focus state driven by prefrontal cortex activation and norepinephrine signaling that most people access accidentally but can learn to trigger reliably. Dave explains the biological mechanism and the specific supplement and behavioral stack that activates this state within 20 minutes.

You'll Learn:
Why your brain has a neurochemical "focus switch" and how to flip it on in about 20 minutes, with no extra willpower or motivation
How norepinephrine and dopamine work together to lock you into deep focus, and what happens when only one of them is present
Why chronic stress, poor sleep, and sitting all day drain the exact chemicals your focus depends on
How L-tyrosine gives your brain the raw materials to make focus chemicals, and the dose and timing that work
Why the 1:2 ratio of caffeine to L-theanine beats coffee alone for working memory, accuracy, and calm, sustained concentration
Which options like modafinil and Rhodiola rosea support norepinephrine and dopamine, and how they compare
How morning light and five minutes of movement set your focus chemistry for the entire day
Why focus is never about effort, and how the right chemistry makes deep work feel effortless

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
-ECHO Water | Go to http://echowater.com/dave and use code DAVE10 for 10% off your ECHO Flask.
-BrainTap | Go to http://braintap.com/dave to get $100 off the BrainTap Power Bundle.
-iRestore | Unlock your best hair & skin with @iRestorelaser and HUGE savings on iRESTORE with code DAVE at irestore.com/DAVE

Timestamps:
00:00 — The Focus Switch
01:44 — Habit One: Chronic Stress
03:38 — Habit Two: Bad Sleep
04:58 — Habit Three: Sitting
06:21 — Norepinephrine and Dopamine
09:40 — L-Tyrosine
10:41 — Caffeine and L-Theanine
12:30 — Modafinil and Rhodiola
14:42 — The 20-Minute Protocol
17:34 — The Right Fuel

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

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