The Human Upgrade: Biohacking for Longevity & Performance

Artificial Sweeteners & Cognitive Decline, Myosteatosis on Coronary CT, Merck's Oral PCSK9 Inhibitor, Cyclospora Outbreak, Gut-Brain Synchronization, and the Banana Smoothie Mistake Explained

Artificial Sweeteners Linked To 62% Faster Cognitive Decline In Landmark Brazilian Study
A study tracking more than 12,700 adults (average age 52) over eight years found that people consuming the most artificial and low-calorie sweeteners, roughly 191 mg a day, about what's in a single can of diet soda, showed cognitive decline 62% faster than the lowest-intake group, equivalent to 1.6 extra years of brain aging, with memory hit hardest. Six of the seven sweeteners tested, including aspartame, saccharin, and acesulfame K, were linked to faster decline; tagatose was the lone exception. Researchers point to gut-microbiome disruption, altered glucose and insulin signaling, and possible direct neuronal effects as plausible mechanisms. Host Dave Asprey breaks down why a dose this small was enough to move the curve, why tagatose deserves more scrutiny before being called "safe," and where diet products' short-term weight-loss marketing conveniently ignores the long-term cost to your brain.
Source:
https://www.inc.com/kevin-haynes/study-links-cognitive-decline-to-surprisingly-small-daily-amount-of-artificial-sweeteners/91376522
~~
AI Analysis Of 1,722 Heart Scans Finds Muscle Quality Predicts Heart Attacks Independent Of Calcium Score
Using data from the SCOT-HEART trial, a University of Edinburgh team ran an AI model against ten years of coronary CT angiogram scans, measuring skeletal muscle attenuation, a marker of myosteatosis, or fat infiltration into muscle tissue. Every 10-point increase in muscle density corresponded to a 31% lower heart attack risk and 39% lower all-cause mortality over the following decade, and critically, this held independent of coronary calcium score, the current gold-standard risk marker. The same low-density-muscle patients also showed higher lung attenuation, lower liver attenuation, and more torso fat volume, a pattern consistent with systemic insulin resistance rather than a muscle-specific issue. Host Dave Asprey unpacks why calcium score isn't capturing the full risk picture, why myosteatosis is really a readout of whole-body insulin sensitivity, and what he'd add to a routine workup on top of a calcium score.
Source:
https://www.theguardian.com/science/2026/jun/30/strong-chest-back-less-likely-heart-attack-analysis
~~
FDA Approves First Oral PCSK9 Inhibitor, Cutting LDL By Up To 60% Without Injections
Merck's enlicitide (brand name Lipfendra) is now FDA-approved as the first once-daily oral PCSK9 inhibitor, lowering LDL cholesterol by up to 60% in a phase 3 trial of 2,912 patients, routinely bringing levels down to 50-60 mg/dL. It works by blocking PCSK9, a liver protein that tags LDL receptors for destruction, the same target as injectable drugs like Repatha and Praluent, which have shown roughly 20% reductions in heart attacks and strokes in high-risk patients. Lipfendra is priced at $315 for a 30-day supply, with no excess side effects reported versus placebo over six months, though long-term outcome data is still pending. Host Dave Asprey explains why crushing total LDL without checking ApoB, LDL particle number, or oxidized LDL is optimizing the wrong variable, and what he'd want on his labs before considering a drug like this.
Sources:
https://www.nytimes.com/2026/07/16/science/the-fda-approves-a-new-pill-to-slash-cholesterol-levels.html
https://www.cnbc.com/2026/07/16/mercks-cholesterol-pill-gets-us-fda-approval.html
~~
Cyclospora Outbreak Tied To Taylor Farms Lettuce Spreads To 34 States, Prompts Nationwide Recall
Federal investigators have linked a multistate cyclosporiasis outbreak to shredded iceberg lettuce from Taylor Farms de Mexico, with Michigan alone logging over 5,000 cases and 100+ hospitalizations, much of it traced to lettuce used at Taco Bell. Taylor Farms has recalled all iceberg lettuce sourced from central Mexico, and Walmart has pulled Marketside Iceberg Salad and Marketside Shredded Lettuce with specific date codes across 27 states. Cyclospora spreads through fecal contamination and causes weeks of watery, explosive diarrhea if untreated; washing doesn't reliably eliminate it, since the parasite requires heat above 158°F to inactivate. Host Dave Asprey explains why pre-washed, pre-cut bagged greens remain a recurring contamination risk no matter what the label claims, and connects the outbreak's gut damage to lingering gut-brain consequences long after symptoms resolve.
Sources:
https://www.usatoday.com/story/news/health/2026/07/18/taylor-farms-shredded-lettuce-sample-cyclospora/90969103007/
https://www.fda.gov/food/outbreaks-foodborne-illness/investigation-5-state-outbreak-cyclospora-illnesses-iceberg-lettuce-july-2026
~~
New Research Links Excessive Gut-Brain Synchronization To Anxiety And Depression
Emerging research on the enteric nervous system, which contains over 100 million neurons and sends more signals to the brain than it receives, finds that when the gut's electrical rhythm synchronizes too tightly with the brain's, that over-coupling correlates with higher rates of anxiety and depression. The gut communicates with the brain through the vagus nerve, hormones, and immune signaling, and dysbiosis or ENS dysfunction has separately been linked to mood disorders in both human and animal studies. Host Dave Asprey breaks down why the goal isn't maximum gut-brain connection but the right kind of connection, questions whether the coupling is driving the anxiety or the anxiety is driving the coupling, and makes the case for treating mood from the gut up instead of the brain down.
Source:
https://refractor.io/medical/enteric-nervous-system-brain-link-mental-health/
~~

Rhonda Patrick Explains Why She Never Adds Bananas To Her Berry Smoothies

Rhonda Patrick has been telling audiences she skips bananas in her berry smoothies because of polyphenol oxidase, an enzyme in bananas that degrades the polyphenols in blueberries linked to improved cognition and vascular health, based on in-vitro and food chemistry data. She now builds her smoothies on an avocado base instead, and notes that vitamin C from citrus can partially inhibit the enzyme for anyone unwilling to drop the banana. Host Dave Asprey weighs in on the gap between lab chemistry and clinical outcome data, why that gap doesn't make the mechanism any less real, and why this is a low-cost swap worth making even without a human trial behind it.

Sources:
https://www.reddit.com/r/Biohackers/comments/1v2jbib/dr_rhonda_patrick_i_dont_add_bananas_to_my/
https://www.foundmyfitness.com/episodes/polyphenol-oxidase-bananas-smoothies
~~

This episode is designed for biohackers, longevity enthusiasts, and high-performance listeners who want mechanism-level insight into a sweetener risk hiding in everyday diet products, a heart attack predictor buried inside routine CT scans, the tradeoffs of a new cholesterol drug, a produce recall worth paying attention to, the science behind gut-driven anxiety, and a smoothie mistake that's quietly undercutting your polyphenol intake. Host Dave Asprey connects clinical research, cohort data, and food chemistry into practical frameworks for protecting brain health, cardiovascular health, and gut-brain resilience.

New episodes every Tuesday, Thursday, Friday, and Sunday.

Keywords: artificial sweeteners cognitive decline, aspartame brain aging, tagatose safety, diet soda memory loss, myosteatosis coronary CT, skeletal muscle attenuation heart attack, SCOT-HEART trial, coronary calcium score insulin resistance, enlicitide Lipfendra FDA approval, oral PCSK9 inhibitor, LDL particle number ApoB, cyclospora outbreak 2026, Taylor Farms lettuce recall, cyclosporiasis symptoms treatment, enteric nervous system anxiety, gut brain synchronization, vagus nerve mental health, Rhonda Patrick polyphenol oxidase, banana blueberry smoothie mistake, biohacking news 2026, Dave Asprey, The Human Upgrade

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Resources:
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Timestamps:
00:00 – Intro
00:19 – Story 1: Artificial Sweeteners
02:05 – Story 2: Muscle Fat & Heart Risk
04:36 – Story 3: PCSK9 Cholesterol Pill
06:27 – Story 4: Cyclospora Lettuce Outbreak
07:56 – Story 5; Gut-Brain Axis & Anxiety
09:29 – Story 6: Banana vs. Blueberry
11:08 – Predictions for Next 5 Years
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Fix Leaky Gut, Boost Testosterone & Slash Endotoxins with Spore-Based Probiotics | Kiran Krishnan

Your bad gut bacteria might be the reason your testosterone, your immune system, and even your sperm count are struggling, and most probiotics never survive long enough to fix it. This episode reveals which strains actually make it through your stomach acid alive, and what happens once they do.

Go To JustThriveHealth.com/asprey for a free 90 day supply of bitters with your next subscription.

Host Dave Asprey sits down with research microbiologist Kiran Krishnan, co-founder of Microbiome Labs, the leading microbiome therapeutics brand among healthcare professionals. He has published multiple peer-reviewed studies, holds global patents, and has spent 20 years building companies focused on the science of the microbiome. His work centers on spore-based probiotics, the rare strains proven to survive the stomach's brutal acidity and actually rebuild the gut from the inside out.

Kiran and Dave break down why 98 percent of conventional probiotics die before they ever reach your gut, and why spore-forming bacteria are different. They dig into the "gelding effect," the well-documented pathway where endotoxins from bad gut bacteria shut down testosterone production and drive up cortisol, and how fixing your microbiome can reverse it. They cover the connection between endotoxemia and nearly every major marker of aging, metabolism, and inflammation, why butyrate acts like a natural GLP-1 for fat loss, how Akkermansia can upregulate mitochondria and improve blood sugar control, and the surprising role vitamin K2 plays in bone density and functional medicine. This is biohacking at the cellular level, using ancient biology, fasting-adjacent metabolic pathways, and precision supplementation to optimize human performance from the gut up.

You'll Learn:
Why 98 percent of probiotics die in your stomach before they ever work
What the "gelding effect" is and how gut bacteria can shut down testosterone
How endotoxins drive inflammation, cortisol, and accelerated aging
Why butyrate functions like a natural, low-cost alternative to GLP-1 drugs
How Akkermansia improves mitochondrial function and blood sugar control
The overlooked link between your microbiome and vitamin K2 production
Why spore-based probiotics can survive gastric acid when most others cannot
How 90 days of gut repair can measurably reduce circulating endotoxins

Keywords: best probiotics that survive stomach acid, spore based probiotics benefits, gelding effect testosterone, endotoxins and testosterone, how to lower endotoxins, LPS gut bacteria, Akkermansia GLP-1 natural, gut bacteria and belly fat, vitamin K2 bone density, Kiran Krishnan microbiologist, Just Thrive probiotic, leaky gut symptoms, microbiome and testosterone, fecal transplant benefits, Dave Asprey, biohacking, longevity

Resources:
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Timestamps:
00:00 – Trailer
00:38 – Kiran Intro
02:01 – Stomach Acid & Probiotics
05:25 – Fauci & Spore Bacteria
13:58 – Losing Gut Diversity
19:01 – How Butyrate Is Made
22:11 – Dave's Personal Stack
24:00 – Quorum Sensing
31:26 – Endotoxins Explained
37:13 – Charcoal & Binders
39:41 – SIBO & Gut Bacteria
45:03 – Discovering Vitamin K2
49:33 – Gelding Effect & Testosterone
54:51 – Akkermansia & Weight Loss
01:02:17 – Role of Bitters
01:04:47 – Just Thrive Gift
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Visceral fat, subcutaneous fat, Prenuvo MRI scans, and the truth about belly fat

Your gut and your face are telling on you. This episode reveals why the fat under your skin might be protecting you while the fat around your organs is quietly wrecking your metabolism, heart, and longevity, and exactly what to do about the difference.

Get $300 off your next Prenuvo MRI scan: https://prenuvo.com/?discount=Dave

Host Dave Asprey sits down with Dr. Sean O'Mara, a former undercover narcotics agent, criminal prosecutor, emergency medicine physician, and retired U.S. Army Colonel who assisted the White House and Senior Executive Service, treating Vice President Dick Cheney, former President Bill Clinton, and Secretary of State Colin Powell. Today he's recognized as the world's most experienced physician in eliminating visceral fat and epicardial adipose tissue (EAT), the inflammatory fat now linked to nearly every major chronic disease and accelerated aging. He founded Influence Medicine, a specialty built around helping senators, heads of state, and top executives optimize their biology so they can perform and lead at the highest level.

Dave and Dr. O'Mara break down the real difference between visceral fat and subcutaneous fat, why a visible six-pack might signal hidden disease, and how MRI scans reveal what your mirror never will. They dig into the biohacking strategies that actually shift your body composition: fasting protocols that build beneficial fat instead of burning it away, microbiome optimization for fat metabolism, and the supplements and functional medicine tools Dr. O'Mara uses with his highest-performing clients. They also cover the gut-hormone connection driving modern metabolic dysfunction, why political leaders are quietly getting scanned, and what your face reveals about your visceral fat levels before you ever step on a scale.

You'll Learn:
The real difference between visceral fat, subcutaneous fat, and why one protects you while the other kills you
Why a six-pack might be hiding disease your MRI would catch
How a 72-hour fasting protocol can build the good kind of fat through adiponectin signaling
What your face reveals about your visceral fat and longevity risk
The gut-hormone connection driving testosterone, metabolism, and inflammation
Why senators and world leaders are getting scanned for hidden fat
How microbiome health, fasting, and functional medicine work together for fat loss and longevity

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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: visceral fat vs subcutaneous fat, how to reduce visceral fat, best fat for longevity, MRI body scan benefits, Prenuvo full body scan, what is epicardial fat, skinny fat TOFI explained, why is my six pack unhealthy, 72 hour fasting benefits, fasting and testosterone, how to build subcutaneous fat, biohacking visceral fat, Sean O'Mara doctor, influence medicine, fecal microbiota transplant benefits, gut microbiome and fat loss, Dave Asprey, biohacking, longevity

Resources:
• Learn More About Dr. O’Mara’s Work At: https://drseanomara.com/
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• Danger Coffee: https://dangercoffee.com/discount/dave15?
• My Daily Supplements: SuppGrade Labs (15% Off)
• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)
• Dave Asprey’s BEYOND Conference: https://beyondconference.com
• Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated
• Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/
• Upgrade Labs: https://upgradelabs.com


Timestamps:
00:00 – Trailer
00:58 – Intro
02:38 – Fat Type Basics
04:19 – Reviewing Dave's Scan
08:04 – Good Fat vs. Bad Fat
16:49 – Fertility & Pregnancy
19:47 – Personality & Health
21:51 – Wealth & Health Neglect
30:32 – Insurance Incentives
39:29 – Microbiome & Disease
40:41 – FDA & Fecal Transplants
42:57 – Viome & Biomarker Data
45:40 – Skinny Fat & Appearance
49:44 – Building Subcutaneous Fat
52:57 – Fasting Protocol
58:37 – Closing
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Most people think biohacking is only for billionaires with access to expensive machines, private clinics, and million-dollar anti-aging protocols. But the truth is, some of the most powerful upgrades in your biology start with the basic signals your body receives every single day.

In this video, Dave Asprey breaks down how to start biohacking with around $200 by focusing on the foundations that control your sleep, energy, focus, and cellular repair. These are the simple changes that can create a massive difference before you ever spend money on advanced technology.

If you’ve ever wanted to feel sharper, recover better, sleep deeper, and support your body’s natural repair systems without wasting money on random gadgets, this video shows you where to start.

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

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

Thank you to our sponsors!
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00:00 – Trailer
00:53 – Sleep Environment Matters
03:44 – Red Light Bulbs
04:50 – Blackout Curtains
05:16 – Light-Blocking Glasses
07:16 – Morning Supplement Stack
07:41 – Creatine for the Brain
11:48 – MCT Oil Fuel
13:06 – Cellular Cleanup (Autophagy)
15:12 – Magnesium for Sleep
16:56 – Full Stack Recap
18:26 – Biohacking Is Accessibl

Connect with Dave Asprey!

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Shawn Stevenson On The Science of Family Meals, Oxytocin, and Longevity

Your dinner table might be the most overlooked biohack in your house. This episode reveals the exact minimum dose of family meals that lowers a child's risk of obesity, the hormone your body releases every time you eat with people you love, and why teaching your kids to cook may protect their metabolism for life.

Host Dave Asprey sits down with Shawn Stevenson, founder of The Model Health Show and author of the bestselling Eat Smarter Family Cookbook series. Shawn spent over two decades studying nutritional science and functional medicine after recovering from advanced degenerative disc disease at age 20, and he has become one of the most trusted voices in health media for turning peer-reviewed research into real-world family habits.

Shawn and Dave break down the science of community eating, including new research on oxytocin, nervous system regulation, and metabolism that shows why sitting down together beats eating alone every time. They cover the four biological drives running your behavior, the connection between family culture and longevity, and how simple shifts like humming, breathwork, and intentional meals can support brain optimization and anti-aging at a cellular level. This conversation also dives into the five love languages hidden inside food, a bio-photon DNA experiment that reframes how energy moves between people, and the exact number of meals per week that changes a child's health trajectory.

You'll Learn:
The minimum effective dose of family meals per week that lowers childhood obesity and disordered eating
How oxytocin and a regulated nervous system change what happens at the dinner table
Why teaching kids to cook protects their metabolism and prevents dependence on ultra-processed food
How the five love languages show up in how you cook, serve, and share food
The bio-photon DNA experiment that shows how human energy fields affect the world around you
Why culture is something your family creates, not just something you inherit
How humming and breathwork practices can shift your nervous system and even change your voice

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.

Keywords: Shawn Stevenson, Dave Asprey, The Human Upgrade, biohacking, family dinner, family meals, community eating, longevity, functional medicine, oxytocin, nervous system regulation, childhood obesity, teaching kids to cook, five love languages, Model Health Show, Eat Smarter Family Cookbook, brain optimization, anti-aging, metabolism, nutrition science, mental health, family culture, healthy habits, minimum effective dose, human performance

Thank you to our sponsors!
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Resources:
• Get My 2026 Clean Nicotine Roadmap | Enroll for free at https://daveasprey.com/2026-clean-nicotine-roadmap/
• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.
• Danger Coffee: https://dangercoffee.com/discount/davetube
• 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
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