The Human Upgrade: Biohacking for Longevity & Performance

I have spent $2.5 million on this body, and Bryan Johnson spends about $5,400 a day on his. But does it need to be that expensive to biohack? So I gave myself a challenge: build a complete anti-aging protocol for $5/day, where every single thing on it has to be validated in humans, not mice. I could not spend the five dollars. In this video I'll show you the entire list and the two most powerful things I found… which cost nothing at all.

You'll Learn:
How to build a science-backed longevity routine for less than $5 a day
Why omega-3s, GlyNAC, and magnesium may help slow aging and support cellular repair
How creatine, vitamin D, and L-theanine support brain health, muscle function, and focus
Why blackout curtains, red light, and blue-light-blocking glasses can improve sleep and circadian health
How walking, morning sunlight, fiber, and quality sleep can improve longevity without expensive supplements
What Dave learned from spending $2.5 million on biohacking and why preventing damage is cheaper than repairing it

Timestamps:
00:00 — The $5/Day Challenge
02:50 — Omega-3s: Aging Clock
04:24 — GlyNAC: Master Antioxidant
06:06 — Magnesium for Sleep
07:50 — Creatine: Brain and Muscle
09:39 — Vitamin D and Theanine
12:09 — Light: Curtains and Bulbs
15:52 — Free: Walking, Sun, Fiber
19:00 — The Full Cost Summary
20:09 — Why I Spent Millions

Thank you to our sponsors!
-Echo | Go to http://echowater.com/dave and use code DAVE10 for 10% off your ECHO Flask.
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-iRestore | Unlock your best hair & skin with @iRestorelaser and HUGE savings on iRESTORE with code DAVE at irestorelaser.com/DAVE

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/

Try TrueDark glasses: https://truedark.com
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Upgrade Labs: https://upgradelabs.com
40 Years of Zen: https://40yearsofzen.com
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We just had to bring this one back for you. Today, we’re digging once again into specifics about food that you haven’t heard on the show before. This one may very well influence you to rethink your “healthy” diet and change how you feel about food completely. To get there, I’m excited to welcome back Teri Cochrane, an integrative practitioner and pioneer in personalized healthcare.
Teri is the founder of the Global Sustainable Health Institute® and developer of The Cochrane Method®, a future-facing algorithm for decoding the human body. Teri is also one of the world’s leading experts on dietary amyloids, which is a topic I love talking about.
In today’s episode, we get into what amyloids are and how they turn on viruses, cause cancer, and shorten our lives. We also explore the dangers of oxalates and histamines, plus hacks to reduce and release them. Teri and I both have our own recipes for releasing oxalates that you can try at home (they’re surprisingly simple).
We talk about how dirty poultry is killing us—and how superfoods like kale and almonds aren’t any better. We break down the benefits of regenerative farming, and share ways to make your dollar stretch if you can’t afford grass-fed meat. Plus, Teri tells us what she personally eats.

Timestamps:
00:00 — Intro
02:01 — The Big 4 Metabolic Impairments
08:21 — The Dangers of Oxalates
12:02 — The Fifth Disruptor: Histamine
16:22 — Becoming Your Own Body Interpreter
28:41 — How Do We Get Off Oxalates?
35:41 — Dave’s Recipe for Releasing Oxalates
44:40 — Hacks for Histamines
50:32 — Amyloid 101: What You Should Know
56:56 — Should You Beware of B6?
59:54 — What’s the Best Kind of Protein?

Thank you to our sponsors!
-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.
-BrainTap | Go to http://braintap.com/dave to get $100 off the BrainTap Power Bundle.
-Neuronic | Go to www.neuronic.online Code DAVE for $100 off
-iRestore | Unlock your best hair & skin with @iRestorelaser and HUGE savings on iRESTORE with code DAVE irestorelaser.com/DAVE

Resources
Website: tericochrane.com
Instagram: @tericochranebeyondnutrition
YouTube: @TeriCochrane
The Global Sustainable Health Institute: globalsustainablehealthinstitute.com
Read: The Wildatarian Diet by Teri Cochrane
What You Eat is Turning Your Genes On and Off – Teri Cochrane – #646

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

Danger Coffee: https://dangercoffee.com/discount/dave15?
Dave's favorite supplements: https://www.shopsuppgradelabs.com/discount/DAVE15
Join my Substack: https://substack.daveasprey.com
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.

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

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
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/

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
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/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
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.