The Human Upgrade: Biohacking for Longevity & Performance
Dave Asprey
For more than a decade, Dave Asprey - the Father of Biohacking and creator of Bulletproof Coffee - has redefined what’s possible for the human mind and body. After more than a thousand episodes of Bulletproof Radio, he’s taking it to the next level with The Human Upgrade™ - a masterclass in biohacking, longevity, and performance optimization.Each episode explores cutting-edge science, advanced technology, and proven biohacks to help you upgrade your energy, focus, metabolism, and resilience. You’ll learn from world-class scientists, doctors, innovators, and thinkers leading breakthroughs in mitochondrial health, peptides, hormones, fasting, sleep, neuroplasticity, and more.This isn’t just self-improvement - it’s human enhancement backed by data.Every guest, every idea, every protocol you discover here moves you toward a longer, stronger, smarter life.Join The Human Upgrade™ with Dave Asprey - and learn how to live longer, think faster, and perform better.
Episodes
Mentioned books
50 snips
Jan 15, 2026 • 1h 16min
Why 65% of People SUCK at Modern Relationships : 1398
Adam Lane Smith, MA Psych and attachment expert with over 16 years of experience, discusses the complexities of modern relationships. He reveals that approximately 65% of people have insecure attachment styles and how this impacts emotional stability and intimacy. Adam emphasizes the need for real connections over quick fixes, highlighting the role of hormones like oxytocin and vasopressin. He offers practical techniques for nervous system regulation and proposes the importance of intentional communities in fostering secure attachments. His insights aim to reshape the way we approach relationships and personal well-being.
97 snips
Jan 13, 2026 • 1h 16min
The 12 Greatest Mood Boosters on Earth : 1397
Lucas Aoun, a prominent biohacker and founder of Ergogenic Health, reveals powerful mood boosters rooted in biology. He explains how upregulating dopamine receptors can enhance motivation and resilience without reliance on stimulants. The discussion delves into innovative compounds like solbutiamine and lithium orotate for emotional health, while emphasizing lifestyle changes such as exercise and sauna use. They also caution about the impact of GLP-1 drugs on motivation. Expect insights that blend science with practical techniques for mood enhancement.
73 snips
Jan 11, 2026 • 12min
I Cracked The Code To Staying Lean In My 50s (Here's How) : 1396
Discover why 72 hours of fasting might be the key to reversing aging. Dave Asprey explains how typical 16-hour fasts fall short, missing the deeper repair phase your body craves. Learn about the critical role of autophagy in cellular repair and the dangers of common fasting mistakes. He provides insights on what happens physically during a 3-day fast, including ketosis and stem cell activation. Plus, get expert tips on preparing for and breaking a fast to maximize benefits.
23 snips
Jan 9, 2026 • 1h 11min
Reversing The American Food Pyramid | Calley Means : 1395
In this conversation, Calley Means, a passionate entrepreneur and policy advocate for food-system reform, joins Dave Asprey to challenge the traditional American food pyramid. They explore how chronic disease has become a profitable business, driven by ultra-processed food and flawed healthcare incentives. Calley discusses the significance of 'food as medicine,' advocating for changes that allow HSAs to cover healthier options. The duo emphasizes the urgent need for policy reform, personal health autonomy, and the importance of educating individuals to reclaim their health.
50 snips
Jan 8, 2026 • 1h 21min
The Willpower Drug: How to Supplement Discipline : 1394
Greg Kelly, a naturopathic physician and researcher in creatine and cognition, shares groundbreaking insights on the supplement's impact beyond muscle gain. Creatine enhances brain energy and supports emotional regulation, especially during stress and sleep deprivation. The conversation dives into how it aids ATP production and neuroplasticity, redefining it as a key player in longevity. They discuss optimal dosing strategies, safety myths, and its role in weight loss, revealing why this powerhouse nutrient deserves a spot in everyone's routine.
75 snips
Jan 6, 2026 • 54min
How Long Can Humans Really Live… (with Dan Buettner) : 1393
Join Dan Buettner, a National Geographic Explorer known for uncovering Blue Zones where people live remarkably long lives, as he engages in a captivating debate with biohacker Dave Asprey. They explore if longevity is shaped more by environment or technology. Topics include the limits of human lifespan, the interplay of biohacking strategies with simple lifestyle choices, and the nutritional contrasts between Blue Zones and high-protein diets. Their lively discussion offers a fresh perspective on aging, health, and the science behind longevity!
29 snips
Jan 4, 2026 • 19min
This Legal Boner Pill Is Hiding A Future Heart Attack : 1392
Erectile dysfunction often reveals deeper cardiovascular issues years before more serious symptoms arise. The discussion highlights how medications like ED pills merely address the symptoms without repairing underlying vascular damage. Key warning signs include changes in morning erections and slow healing processes. Essential lifestyle adjustments, like reducing inflammation and improving mitochondrial health, can significantly enhance vascular well-being. An urgent message to listen to your body’s whispers and take proactive steps for heart and sexual health.
29 snips
Jan 2, 2026 • 8min
Biohacking News Weekly Update : 1391
A troubling rise in early-onset colon cancer is linked to DNA damage from E. coli. Dave highlights that fitness alone isn't protective and emphasizes the importance of gut health and fiber in early life. A mouse study shows that heat-inactivated kefir bacteria can reduce thymus shrinkage and inflammation, suggesting fermented foods can train the immune system. Additionally, magnesium is revealed to control vitamin D activation, while time-restricted eating proves effective in reducing calorie intake. Actionable health steps are shared!
70 snips
Jan 1, 2026 • 53min
The Secret Federal Plan to Feed Us Legal Poison : 1390
In this enlightening discussion, Dr. Will Cole, a functional medicine practitioner focused on autoimmune disorders and chronic fatigue, dives into the alarming impact of government food policies on public health. He reveals how biotoxins and ultraprocessed ingredients contribute to chronic illnesses, including long COVID and mold exposure. The conversation explores the interconnectedness of dysautonomia and histamine overload, offering practical biohacking strategies for symptom relief. Dr. Cole highlights the importance of ingredient transparency and discusses how regulation changes affect what we eat.
50 snips
Dec 30, 2025 • 33min
These 7 Superfoods Are Secretly Wrecking Your Body : 1389
Explore the surprising impact of oxalates on your health, including how they can cause joint pain, kidney stones, and chronic fatigue. Learn the science behind how these compounds crystallize, potentially damaging your body over time. Discover foods to avoid, like spinach and almonds, and the effects of oxalate dumping. Dave shares strategies for safely reducing oxalate intake and enhancing your resilience, while discussing the evolutionary role of these compounds and their links to aging. Tune in for practical tips to optimize your diet!
