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
80 snips
Sep 23, 2025 • 1h 4min
Steven Pinker: Outsmarting an Irrational World : 1333
In this engaging discussion, Steven Pinker, a renowned Harvard cognitive psychologist and bestselling author, dives into the quirks of human reasoning and decision-making. He explores cognitive biases, shedding light on why even the smartest individuals can fall prey to irrational thinking. Pinker explains the concept of 'common knowledge' and its critical role in shaping social norms. He also addresses how AI misunderstands human intelligence and offers insights into enhancing our mental models for better performance and longevity. It's a masterclass in cognitive optimization!
112 snips
Sep 21, 2025 • 10min
How To Clear Brain Fog (Simple Methods) : 1332
Are you struggling with brain fog? Discover the root causes and unlock the secrets to boosting your brain energy! Learn how to restore mitochondrial health with simple hacks like optimizing sleep, eating the right foods, and incorporating stress-free exercise. Uncover the four brain-damaging foods to avoid and essential nutrients that might be lacking in your diet. Plus, find out which supplements can effectively combat that mental sluggishness. It's time to clear the fog and regain your focus!
72 snips
Sep 19, 2025 • 1h 9min
Lisa Bilyeu: How to hack confidence : 1331
Lisa Bilyeu, co-founder of Quest Nutrition and creator of Women of Impact, dives deep into the mechanics of confidence. She reveals how confidence can be biologically hacked, connecting it to neuroplasticity and mitochondria. Listeners learn practical tools to transform fear into action, leveraging rituals and mindset shifts. Bilyeu emphasizes setting boundaries and reframing trauma as a source of strength. Her insights empower you to treat confidence as a skill to be developed, challenging traditional notions of self-doubt and personal limits.
123 snips
Sep 18, 2025 • 1h 10min
Biohacking Your Voice? Here's How to Do It : 1330
Roger Love, a celebrity voice coach who's trained stars like Bradley Cooper and Selena Gomez, explores the fascinating connection between voice and health. He reveals how to improve your vocal tone and emotional expression to enhance your presence and influence. Discover techniques for using breath and vocal mechanics that boost confidence and connect deeper with audiences. Love also discusses the therapeutic benefits of voice training and how mastering your sound can even protect you as you age. Unleash the power of your voice!
154 snips
Sep 16, 2025 • 57min
Tom Cruise’s Secret FEAR Hack (+ Stress Biohacks for Longevity) : 1329
Jim Murphy, a former professional baseball player turned Olympic coach and bestselling author of Inner Excellence, shares transformative strategies to conquer fear and master stress. He discusses how Olympic-level coaching rewires the brain for resilience and performance. Listeners will learn how childhood experiences impact adult behavior, the significance of embracing discomfort, and the role of compassion in overcoming challenges. Murphy also explains practical biohacks for cultivating courage and discusses the importance of viewing setbacks as opportunities for growth.
152 snips
Sep 14, 2025 • 16min
BONUS: How To Reverse Testosterone Decline After 40 (Biohacking Tips) : 1328
Many believe that declining testosterone is just a part of aging, but that’s a myth. The podcast reveals how lifestyle changes can naturally boost testosterone levels, even without medication. It dives into the importance of diet, sleep, and light exposure in hormone health. Discover which underrated boosters can enhance your well-being and energy. Practical tips for reversing testosterone decline are shared, challenging the narrative around aging and revealing empowering strategies for men over 40.
71 snips
Sep 12, 2025 • 31min
Eat THESE Anti-Aging Mushrooms to Live Longer (Paul Stamets) : 1327
Paul Stamets, a renowned mycologist and advocate for mushrooms as medicine, joins Julian Mitchell, a sports physiotherapist turned mushroom entrepreneur. They dive into how medicinal mushrooms like lion's mane can enhance neurogenesis, memory, and immune health. The duo reveals how oyster mushrooms combat flu viruses and chronic inflammation. They also discuss the ecological importance of fungi in saving pollinators and restoring soil health, emphasizing the potential of mushrooms as powerful biohacking tools for longevity and environmental sustainability.
45 snips
Sep 11, 2025 • 1h 4min
MIT Neuroscientist: The Ultimate Nootropic For Memory : 1326
Tony Nader, a renowned neuroscientist and physician from MIT and Harvard, discusses how Transcendental Meditation serves as a powerful nootropic for memory and brain optimization. He reveals how TM improves clarity, enhances neuroplasticity, and even reduces biological age. Nader explains the unique brainwave states induced by TM and how it boosts blood flow to the prefrontal cortex, benefiting creativity and decision-making. Listeners will discover how to harness these insights to unlock their mental potential and promote longevity.
37 snips
Sep 9, 2025 • 57min
How To Deal With The Fear Of Death (Ethics Of Longevity) : 1325
In this thought-provoking discussion, Suzanne O’Brien, an end-of-life expert and hospice nurse, shares insights gained from guiding over 1,000 people through their final moments. She emphasizes that confronting mortality can lead to resilience, forgiveness, and clarity. The conversation explores how practices like gratitude and emotional reconciliation not only enhance well-being but also influence physical health and longevity. O’Brien also discusses the role of compassionate care in navigating death and the transformative lessons it offers for living purposefully.
111 snips
Sep 5, 2025 • 1h
The Hidden Traps of “Healthy” Eating (Biohacking Daily Nutrition) : 1324
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.
