The Human Upgrade: Biohacking for Longevity & Performance

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The Hidden Traps of “Healthy” Eating (Biohacking Daily Nutrition) : 1324

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Sep 5, 2025

Guest

Max Lugavere

Max Lugavere, health journalist and bestselling author of *Genius Foods*, joins Dave Asprey to delve into the hidden dangers of so-called 'healthy' foods. They discuss how sugar can sabotage metabolism and the pitfalls of whole grains. The conversation covers the importance of cooking methods, the impact of fasting, and the real effects of processed foods. Lugavere also challenges myths around plant-based diets and highlights the significance of culinary literacy and biocompatibility in achieving optimal health.

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INSIGHT

Sugar Consumption Is Contextual

Average American adult consumes 77 grams of added sugar per day, nearly 20 teaspoons.
Sugar's role depends on context: it can fuel performance or drive metabolic harm.

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ADVICE

Use Sugar Strategically For Performance

Use sugar strategically for high-intensity or explosive workouts to leverage insulin's anabolic effect.
Avoid chronic sugar intake; cycle carbs for metabolic flexibility.

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ANECDOTE

MSG Triggered Migraine Relief With Sugar

Dave used MSG-triggered sugar craving to treat his daughter's migraine with caffeine and sugar at Starbucks.
Ten minutes after the sugary coffee, the headache vanished due to glucose and caffeine effects.

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Navigating Wellness: Food and Metabolism

01:55 • 16min

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Understanding the Health Impacts of Screens and Sugar on the Body

18:02 • 6min

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Redefining Food: Ethics and Nutrition

23:41 • 19min

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The Complexities of Cooking Methods and Nutrition

42:47 • 14min

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Deliciously Indulgent Vegan Mac and Cheese

56:46 • 3min

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Embracing Biocompatibility in Cooking

59:18 • 3min

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#382

• Mentioned in 48 episodes

The bulletproof diet

Dave Asprey

The Bulletproof Diet is a comprehensive guide to achieving better mental clarity, sustained energy, and weight loss through a high-fat, moderate-protein, and low-carbohydrate approach. The diet emphasizes eating organic, grass-fed, and non-GMO foods to minimize toxins and maximize nutrient intake. It also incorporates intermittent fasting and the consumption of healthy fats like avocados, coconut oil, and grass-fed butter. The diet aims to stabilize blood sugar levels, promote weight loss, and support cognitive function. Key components include the use of Bulletproof Coffee, avoiding mold toxins, and a balanced approach to exercise and sleep.

#2602

• Mentioned in 11 episodes

Genius Kitchen

Max Lugavere

#854

• Mentioned in 27 episodes

Genius foods

Max Lugavere

In 'Genius Foods,' Max Lugavere presents a detailed exploration of how diet and lifestyle choices affect brain health. After his mother's diagnosis with dementia, Lugavere spent years researching brain health, consulting with leading scientists and clinicians. The book reveals the significant link between food intake and brain functions such as focus, learning, memory, creativity, and mood regulation. It offers actionable lifestyle changes based on pioneering research in dementia prevention, cognitive optimization, and nutritional psychiatry, making it a practical guide for improving brain power and overall well-being.

What if the foods you think are healthy are actually disrupting your biology? From sugar marketed as a performance tool to “whole grains” that drive cravings, this episode uncovers how hidden traps in modern nutrition can hijack your brain, wreck your metabolism, and accelerate aging. You’ll learn how to rethink daily eating so it fuels energy, resilience, and long-term health instead of quietly sabotaging it.

Watch this episode on YouTube for the full video experience:

https://www.youtube.com/@DaveAspreyBPR

Host Dave Asprey sits down with Max Lugavere, health journalist, filmmaker, and bestselling author of Genius Foodsand The Genius Kitchen. Max is one of the most trusted voices in nutrition and functional medicine, translating complex science into practical tools you can use right now. His work has been featured on The Today Show, PBS, and across global media for helping people reclaim health through smarter food and lifestyle choices.

In this re-run, Dave and Max break down the real impact of sugar, salt, and food processing on your brain and body. They explore how cooking methods change health outcomes, when fasting and ketosis become powerful tools, and why supplements, nootropics, and trace minerals fill gaps in the modern diet. They also tackle controversial topics like carnivore diets, cold therapy, and whether “healthy” plant-based foods are truly supporting resilience—or quietly eroding it.

You’ll Learn:

• The biggest nutrition myths that silently damage health and performance

• How sugar can act as both poison and fuel depending on context

• Why cooking methods make the difference between nourishment and toxicity

• The overlooked role of minerals, supplements, and culinary literacy

• How nootropics, cold therapy, and sleep optimization reset your brain

• Why some “health foods” accelerate aging instead of protecting you

• The truth about carnivore diets, industrial farming, and sustainability

• When fasting, ketosis, and carb cycling create optimal results

This episode gives you a science-backed blueprint to hack your nutrition, sharpen your brain, and extend your longevity with foods that truly support your biology.

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.

Episodes are released every Tuesday, Thursday, and Friday (audio-only) where Dave asks the questions no one else dares, and brings you real tools to become more resilient, aware, and high performing.

Keywords: uric acid longevity, uric acid metabolism, fructose uric acid pathway, xanthine oxidase inhibition, quercetin uric acid, luteolin supplements, AMP kinase uric acid, AMP deaminase metabolism, uric acid and mitochondria, uric acid and neuroplasticity, uric acid Alzheimer’s risk, uric acid dementia prevention, uric acid and nitric oxide, fructose metabolism hibernation biology, evolutionary mismatch uricase mutation, fructokinase inhibition, uric acid and insulin resistance, gout biohacking, uric acid and obesity, uric acid functional medicine

Resources:

• Max’s Website: https://www.maxlugavere.com/

• Screenfit | Get your at-home eye training program for 40% off using code DAVE https://www.screenfit.com/dave

• 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

• Upgrade Collective: https://www.ourupgradecollective.com

• Upgrade Labs: https://upgradelabs.com

• 40 Years of Zen: https://40yearsofzen.com

Timestamps:

0:00 — Trailer

0:30 — Introduction