Most conversations about longevity focus on tactics. This episode breaks down the biology underneath them. You’ll hear a systems level analysis of how insulin signaling, mTOR, mitochondrial function, inflammation, and nutrient sensing interact to determine biological age, disease risk, and long term human performance. This is not surface level biohacking. It is a deep dive into the mechanisms that actually control aging, metabolism, muscle preservation, and brain optimization, and why most anti aging strategies fail when they ignore these foundations. 

This all-time classic episode from 2024, has host Dave Asprey joined by Mark Hyman, a practicing physician and one of the most respected leaders in functional medicine. Dr. Hyman is the founder and senior advisor of The UltraWellnessCenter, the founder and former head of strategy and innovation at the Cleveland Clinic Center for Functional Medicine, and a long time advocate for treating root causes instead of managing disease. With over 30 years of clinical experience, his work focuses on restoring mitochondrial health, optimizing metabolism, reversing chronic disease, and slowing biological aging using science backed interventions.  

Together, Dave and Mark dismantle common myths around protein, carnivore diets, ketosis, fasting, supplements, and longevity drugs. They explain why sugar accelerates aging faster than protein, how mTOR must cycle instead of staying suppressed, and why muscle, mitochondria, and metabolic flexibility matter more than calorie restriction. The conversation also covers nootropics, sleep optimization, neuroplasticity, AI driven diagnostics, and how functional medicine reframes aging as a reversible biological process rather than an inevitable decline.  

You’ll learn: 

• How insulin and nutrient sensing control aging speed 

• Why mitochondria sit at the center of longevity and disease 

• The truth about mTOR, fasting, and protein intake 

• How ketosis and metabolic flexibility protect long term health 

• Where supplements and nootropics actually fit in brain optimization 

• Why functional medicine outperforms symptom based care 

• How AI and advanced testing are reshaping modern medicine 

Thank you to our sponsors! 

- MASA Chips | Go to https://www.masachips.com/DAVEASPREY and use code DAVEASPREY for 25% off your first order.  

-ARMRA | Go to https://tryarmra.com/ and use the code DAVE to get 15% off your first order. 

-OneSkin | Try OneSkin for 15% off with code DAVE at https://www.oneskin.co/DAVE. 

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: longevity biohacking, functional medicine longevity, biological age reversal, mitochondria and aging, mTOR pathway aging, insulin resistance and aging, metabolic flexibility, fasting and longevity, ketosis and metabolism, protein intake and mTOR, muscle and longevity, inflammaging, chronic inflammation aging, mitochondrial dysfunction, nutrient sensing pathways, rapamycin longevity, metformin longevity debate, carnivore diet longevity, sugar and aging, brain optimization longevity, neuroplasticity and aging, sleep optimization biohacking, supplements for longevity, anti aging metabolism, human performance optimization, Dave Asprey longevity, Mark Hyman longevity 

Resources:   

• Mark’s Website: https://drhyman.com/ 

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.  

• 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  

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

• Upgrade Labs: https://upgradelabs.com   

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

Timestamps: 

0:00 - Trailer 

0:45 - Introduction 

4:49 - Aging as a Treatable Disease 

7:50 - The Hallmarks of Aging 

14:23 - Nutrient Sensing and Longevity Switches 

17:37 - Time Restricted Eating and Autophagy 

20:44 - The Four Longevity Pathways 

21:49 - Metformin Debate 

25:30 - Ozempic and Weight Loss 

28:42 - Rapamycin and mTOR 

36:23 - Meat, Protein, and Aging 

39:46 - Protein Quality and Muscle Synthesis 

45:50 - Protein Timing for Muscle Building 

48:08 - Metabolic Flexibility 

51:32 - Inflammaging 

55:26 - Zombie Cells and Senescence 

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In this video, Dave Asprey exposes the hidden reason why people lose muscle tone and mental sharpness as early as their 30s… and reveals the simplest, cheapest powder to reverse the process.

Dave walks the viewer through how this powder can directly protect the brain by replenishing cellular energy, restoring ATP production, improving memory, supporting resilience to stress and sleep loss, and slowing age-related decline. 

He details why most people fail to feel its benefits, the correct science-based dosing protocol, how to avoid stomach issues, and why women need it even more than men. 

*** Dave's Biohacking Holiday Gift Guide | Go to https://daveasprey.com/giftguide/ to explore the full guide. ***

Thank you to our sponsors! 

• AquaTru | Go to https://aquatruwater.com/daveasprey and save $100 on all AquaTru water purifiers.

• BrainTap | Go to http://braintap.com/dave to get $100 off the BrainTap Power Bundle.

Timestamps

00:00 – The Hidden Sleep Switch Nobody Talks About

01:35 – The Root Causes of Bad Sleep

02:13 – The Invisible Force Ruining Your Sleep

03:48 – The Worst Sleeping Positions (and Why)

04:30 – Correct Setup for Side and Back Sleepers

06:23 – Why Food Timing Destroys Deep Sleep

08:29 – The 3-Hour Rule

09:33 – The Circadian Rhythm Problem in Modern Life

11:30 – The Brain’s Master Clock

12:30 – Mimicking Nature with Morning and Evening Light

14:20 – Proof That Light Manipulation Works

15:05 – How to Reset Your Circadian Rhythm Step-by-Step

Resources:  

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today. 

• 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 

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

• Upgrade Labs: https://upgradelabs.com  

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

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: 

Instagram: https://www.instagram.com/TheHumanUpgradePodcast/ 

Facebook: https://m.facebook.com/Thehumanupgrade/

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

This episode covers: 

• FDA Loosening Supplement Warning Labels 

The FDA is considering a rule change that would allow supplement companies to include the DSHEA disclaimer only once per package rather than next to every claim. Dave explains why fewer visible warnings could make marketing look more like medical claims, and why biohackers should treat labels as advertising rather than evidence. He shares how to protect yourself now: add one variable at a time, run baseline labs, and rely on data instead of packaging. 

Source: https://www.nbcnews.com/health/health-news/fda-supplements-warning-label-rule-change-rfk-jr-rcna249321 

• Quantum Sensors for Early Heart Attack Detection 

Mayo Clinic is testing a contactless heart-monitoring system called CardiAQ using quantum magnetic sensors and AI noise filtering. The device reads subtle electromagnetic signatures from the heart and compares them to invasive angiography. Dave breaks down why earlier detection of ischemia could shift heart care from reactive treatment to proactive screening — and why building baseline metrics like VO₂max, blood pressure and HRV today will pay off when next-gen diagnostics arrive. 

Source: https://www.sandboxaq.com/press/sandboxaq-collaborates-with-mayo-clinic-on-novel-cardiac-diagnostics 

• Sauna Detox for Microplastics

Emerging research shows that sweating meaningfully removes plastic-related chemicals like BPA and phthalate metabolites from the body, often more efficiently than blood or urine alone. Sauna use amplifies this effect by increasing circulation, mobilizing stored toxins from tissues, and accelerating sweat-based excretion. When you combine regular heat exposure with reduced environmental plastic contact, you create a powerful detox strategy that targets a chemical burden once thought unavoidable. Dave breaks down how sauna protocols can support toxin elimination, improve cardiovascular resilience, strengthen autonomic balance, and help counteract the metabolic and hormonal disruptions linked to microplastics in modern life.

Source: https://superage.com/can-you-sweat-out-microplastics-in-the-sauna/ 

• Psychedelics and Longevity Biomarkers 

Bryan Johnson treated a guided psilocybin experience as a structured longevity experiment, collecting nearly 250 biomarkers including CGM, stress markers, HRV and Kernel brain imaging. The experiment revealed a surprising metabolic change: mean glucose dropped 8 percent, variability fell 11 percent, and estimated HbA1c moved from 4.7 to 4.4 — similar to months of metformin but after a single session. Dave explores the emerging idea that neuroplastic events might influence glucose regulation through brain-pancreas signaling, while emphasizing the need for supervised, legal use and proper clinical trials. 

Source: https://www.businessinsider.com/bryan-johnson-trip-on-mushrooms-five-hours-live-2025-12 

• A Mitochondrial Protein that Extends Mouse Lifespan 

Researchers boosted the mitochondrial protein COX7RP and extended mouse lifespan by ~6.6 percent while improving insulin sensitivity, lipid handling, endurance and liver fat metabolism. COX7RP supports formation of mitochondrial “supercomplexes,” improving respiratory efficiency and ATP generation. Dave explains how this reinforces lifestyle levers — strength training, aerobic capacity, stabilizing blood sugar — as tools that likely preserve supercomplex architecture and mitochondrial resilience. 

Source: https://www.eurekalert.org/news-releases/1109082 

All source links provided for direct access to the original research and reporting. 

This episode is designed for biohackers, longevity seekers and high-performance listeners who want practical strategies rooted in cutting-edge science. Dave Asprey translates emerging research into actionable upgrades for your biology — from metabolism and mitochondria to nervous system health, detox, and prevention. 

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

Keywords: FDA supplement rule change, supplement warning labels, DSHEA disclaimer removal, supplement regulation risks, quantum cardiac scanner, Mayo Clinic heart attack detection, AI heart monitoring, early ischemia detection technology, sauna detox evidence, sweating out toxins research, BPA phthalate sweat studies, microplastics sauna myth, Bryan Johnson psilocybin experiment, psychedelic longevity research, psychedelic metabolic reset, glucose control psychedelics, HbA1c psilocybin results, continuous glucose monitor insights, mitochondria lifespan research, COX7RP protein aging study, mitochondrial supercomplex benefits, ATP energy output aging, metabolic flexibility longevity, biohacking news update, anti-aging science breakthroughs, evidence-based longevity tools, biological age biomarkers 

Thank you to our sponsors!  

-BEYOND Conference 2026 | Register now at https://beyondconference.com/ 

-BodyGuardz | Visit https://www.bodyguardz.com/ and use code DAVE for 25% off. 

Resources:  

• Subscribe to my weekly newsletter: https://substack.daveasprey.com/welcome 

• 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 

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

• Upgrade Labs: https://upgradelabs.com  

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

Timestamps: 

0:00 - Intro 

0:18 - Story 1: FDA Supplement Label Changes 

1:43 - Story 2: CardiAQ Heart Scanner 

2:59 - Story 3: Saunas and Microplastics 

4:58 - Story 4: Psychedelics and Blood Sugar 

8:22 - Story 5: Mitochondrial Longevity Research 

10:29 - Weekly Wrap-Up 

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

This episode explores how intimacy, desire, and erotic states function as powerful tools for healing, nervous system regulation, and personal transformation. You’ll learn why certain forms of conscious erotic play create genuine altered states of consciousness, not through substances or external compounds, but through the body’s own internal chemistry. This conversation reframes sexuality as a core aspect of health, performance, and emotional resilience rather than something separate from personal development or spirituality. 

Watch this episode on YouTube for the full video experience: 

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

Kimi Inch is a somatic therapist and educator with over 20 years of experience working at the intersection of intimacy, conscious kink, trauma healing, and embodied self awareness. Her work centers on helping individuals and couples access deep states of connection and healing through structured, consent based practices that engage breath, sensation, power dynamics, and presence. She is known for creating safe, grounded spaces where people can explore desire in ways that support lasting nervous system regulation and authentic self expression. 

Together, Dave Asprey and Kimi explore how erotic experiences trigger specific neurochemical responses including oxytocin, serotonin, endorphins, and adrenaline, and why this internal cocktail mirrors the effects of many psychedelic and somatic healing modalities. They discuss surrender, safety, attunement, and aftercare as essential components of integration, and why unexpressed desire often leaks into leadership, relationships, and performance in destructive ways. 

You’ll Learn: 

• How erotic states create real altered states of consciousness through internal neurochemistry 

• Why intimacy can function as a powerful form of nervous system regulation and trauma healing 

• The difference between conscious desire and compulsive behavior 

• How surrender, safety, and attunement reshape emotional and relational patterns 

• Why suppressed desire leaks into work, leadership, and relationships 

• What makes healthy power dynamics healing rather than harmful 

• The role of aftercare and integration in long term transformation 

• How erotic intelligence connects to vitality, authenticity, and human performance 

Thank you to our sponsors! 

-EMR-Tek | https://www.emr-tek.com/DAVE and use code DAVE for 40% off. 

-Calroy | Head to https://calroy.com/dave for an exclusive discount. 

-Our Place | Head to https://fromourplace.com/ and use the code DAVE for 10% off your order. 

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: conscious kink, erotic healing, intimacy and healing, altered states of consciousness, somatic therapy, nervous system safety, erotic intelligence, surrender and intimacy, power dynamics psychology, trauma and embodiment, aftercare and integration, neurochemistry of intimacy, oxytocin bonding, endorphins and pleasure, consent based intimacy, asking for what you want, suppressed desire, authenticity and intimacy, biohacking intimacy, Dave Asprey intimacy, Kimi Inch Biohack 

Resources:   

• Kimi's Website: https://andmorepresents.com/ 

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.  

• 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  

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

• Upgrade Labs: https://upgradelabs.com   

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

Timestamps: 

0:00 - Trailer 

1:25 - Altered States Through Kink 

4:41 - Learning to Receive 

12:17 - Play Parties Explained 

19:31 - Life Force Energy 

26:40 - Desire vs Compulsion 

28:23 - The Kidnapping Session 

35:53 - Aftercare and Integration 

45:35 - Bedroom = Life 

52:50 - CEOs and Surrender 

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

This episode lays out the blueprint for having healthier children later in life by treating preconception as the most important window for human health. You’ll learn why fertility is not just about getting pregnant, but about building the biological foundation that shapes a child’s brain development, metabolism, immune function, and long term resilience. This conversation reframes infertility as a meaningful signal to pause, repair, and prepare, instead of something to override or rush past. 

Watch this episode on YouTube for the full video experience: 

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

Dr. Ann Shippy is a board-certified internal medicine physician, certified functional medicine practitioner, and a leading expert in preconception health and fertility optimization. A former IBM chemical engineer, she brings a rare systems-based and data-driven approach to uncovering the root causes of infertility, chronic disease, and hormonal dysfunction. Through her Austin-based medical practice, she has helped men and women restore fertility naturally and conceive healthy children well into their 40s using advanced lab testing, precision supplements, and targeted functional medicine strategies. 

Together, Dave Asprey and Dr. Shippy explore why childhood illness and infertility are rising at the same time, and how environmental toxins, mold exposure, microbiome imbalances, sleep disruption, and chronic inflammation undermine fertility in both men and women. They discuss the role of mitochondria, circadian rhythms, thyroid health, testosterone, and epigenetics in reproductive health, and why IVF should not be the first step without addressing underlying biological dysfunction. 

You’ll Learn: 

• Why preconception matters more than pregnancy for long term child health 

• How sperm and egg quality act as biological time capsules for future generations 

• Why infertility functions as a warning signal instead of a random failure 

• How environmental toxins and mold exposure disrupt fertility and mitochondrial health 

• The connection between fertility, longevity, and overall human performance 

• Why sleep, circadian rhythm, and stress strongly influence reproductive hormones 

• The role of thyroid function and testosterone in fertility and metabolism 

• When IVF makes sense and why it should not bypass foundational health work 

Thank you to our sponsors! 

Dave's Biohacking Holiday Gift Guide | Go to https://daveasprey.com/giftguide/ to explore the full guide.

GOT MOLD? | Go to http://gotmold.com/shop and use DAVE10 to save 10% and see what’s in your air.

Timeline | Head to https://www.timeline.com/dave to get 10% off your first order.

Zbiotics | Go to https://zbiotics.com/DAVE for 15% off your first order.

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: preconception health, fertility optimization, healthy pregnancy preparation, sperm and egg quality, epigenetic inheritance, generational health, infertility root causes, environmental toxins fertility, mitochondrial health fertility, functional medicine fertility, hormone balance fertility, IVF alternatives, natural fertility strategies, longevity and reproduction, human performance biology, sleep and fertility, circadian rhythm health, supplements for fertility, smarter not harder health, Dave Asprey fertility, Human Upgrade fertility, Dr. Ann Shippy, Ann Shippy MD, Ann Shippy fertility expert, Ann Shippy preconception, The Preconception Revolution 

Resources:   

• Dr Shippy’s New Book ‘The Preconception Revolution’: https://annshippymd.com/the-preconception-revolution/ 

• Dr Shippy’s Website: https://annshippymd.com/ 

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.  

• 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  

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

• Upgrade Labs: https://upgradelabs.com   

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

Timestamps: 

0:00 — Trailer 

1:45 — Introduction 

2:49 — Rising Childhood Illnesses 

5:47 — Ann’s Fertility Journey 

10:41 — Environmental Toxins & Mold 

12:42 — Circadian Rhythms & Sleep 

16:42 — IVF Considerations 

19:54 — Infertility as a Warning Sign 

22:20 — Egg Selection & Biology 

26:43 — Men’s Role in Fertility 

28:16 — Supplements for Fertility 

36:49 — Thyroid & Fertility 

42:20 — Testosterone & Fertility 

50:40 — Stress & Trauma 

53:56 — Spiritual Aspects 

59:15 — Relationship Health 

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

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Your brain has a built-in switch that controls deep sleep but for most people, it’s turned off.

In this video, Dave Asprey exposes the hidden factors blocking your deep sleep. He shows how small changes to posture, meal timing, and lighting can reactivate your brain’s sleep control center so you sleep deeper, recover faster, and wake up refreshed, all in 6.5 hours a night.

*** Dave's Biohacking Holiday Gift Guide | Go to https://daveasprey.com/giftguide/ to explore the full guide. ***

Thank you to our sponsors!

• ECHO Water | Go to http://echowater.com/dave and use code DAVE10 for 10% off your ECHO Flask.

• AirDoctor | Go to https://airdoctorpro.com/daveasprey and save up to $300 on Air Purifiers.

Timestamps

00:00 – The Hidden Sleep Switch Nobody Talks About

01:35 – The Root Causes of Bad Sleep

02:13 – The Invisible Force Ruining Your Sleep

03:48 – The Worst Sleeping Positions (and Why)

04:30 – Correct Setup for Side and Back Sleepers

06:23 – Why Food Timing Destroys Deep Sleep

08:29 – The 3-Hour Rule

09:33 – The Circadian Rhythm Problem in Modern Life

11:30 – The Brain’s Master Clock

12:30 – Mimicking Nature with Morning and Evening Light

14:20 – Proof That Light Manipulation Works

15:05 – How to Reset Your Circadian Rhythm Step-by-Step

Resources:  

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today. 

• 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 

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

• Upgrade Labs: https://upgradelabs.com  

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

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: 

Instagram: https://www.instagram.com/TheHumanUpgradePodcast/ 

Facebook: https://m.facebook.com/Thehumanupgrade/

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

If you want more time, better energy, and a calmer mind, this episode gives you a blueprint for achieving it. Host Dave Asprey talks with entrepreneur Jonathan Swanson, who explains how delegation functions as a powerful form of biohacking that frees cognitive load, improves sleep quality, protects your mitochondria from chronic stress, and opens space for longevity, brain optimization, supplements, fasting, ketosis, and the full Human Upgrade approach. Jonathan shows how eliminating low value tasks can reclaim hours every day and upgrade your human performance far more than people realize.  

Watch this episode on YouTube for the full video experience: 

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

Jonathan Swanson is the Founder and Chairman of Thumbtack and Athena, two global companies he scaled to more than one thousand team members each. He has raised over seven hundred million dollars from leading investors including Sequoia Capital, Google Capital, and Blackstone. At Thumbtack he built one of the top marketplaces for local services. At Athena he created an elite academy for executive assistants and leadership development. Jonathan also served in the West Wing for the President’s chief economic advisor, giving him rare insight into time leverage, decision making, and performance under pressure. 

Jonathan breaks down why overloaded to do lists elevate stress hormones, reduce neuroplasticity, interfere with recovery, and sabotage longevity goals. He explains how removing decision fatigue improves metabolism and cognitive function, how AI can accelerate human support instead of replacing it, and why even small forms of leverage increase ambition, resilience, and overall life satisfaction. Jonathan shares real examples from scaling billion dollar companies, building global teams, managing his own health routines, and designing systems that create more time for family, recovery, and meaningful work. 

You’ll Learn: 

• Why leverage comes before ambition, not after, and how that shift changes what you believe is possible in your life 

• How Jonathan went from 16 to 18 hour days and polyphasic sleep to becoming a “time billionaire” through ruthless delegation 

• The cardinal sin of delegation, why doing it yourself feels faster at first, and how that belief traps you in busywork 

• The stages of delegation, from single tasks to projects to goals to “clairvoyant delegation,” where you first hear about a task when it is already done 

• How to start at any budget level, from using AI as a starter assistant, to hiring directly on global platforms, to working with a fully trained Athena EA 

• Practical ways an assistant can support biohacking, sleep optimization, supplements, lab tracking, family logistics, and even creative life projects 

• How to build trust, set boundaries, and protect security when you work with remote assistants who have access to sensitive parts of your life

• Why human plus AI assistants beat AI alone, and how the next generation of support will supercharge human performance instead of replacing it 

• How to think about your hourly rate so you stop doing tasks that kill your metabolism, focus, and long term longevity 

Thank you to our sponsors! 

-BEYOND Conference 2026 | Register now at https://beyondconference.com/ 

-BrainTap | Go to http://braintap.com/dave to get $100 off the BrainTap Power Bundle. 

-Essentia | Go to https://myessentia.com/dave and use code DAVE for $100 off The Dave Asprey Upgrade. 

-Generation Lab | Go to http://generationlab.com/, use code Dave20 for $20 off, and see what your body’s really doing behind the surface. 

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: time leverage, personal delegation, executive assistant training, Athena assistant, cognitive load reduction, decision fatigue relief, daily workflow optimization, biohacking time freedom, human plus AI support, inbox offloading, calendar management, task automation, overwhelm reduction, founder performance, global talent recruitment, delegation ladder, clairvoyant delegation, lifestyle efficiency, home logistics support, entrepreneurial time scaling 

Resources:   

• Athena Website: Go to https://athena.com/upgrade for a generous discount! 

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.  

• 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  

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

• Upgrade Labs: https://upgradelabs.com   

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

Timestamps: 

0:00 - Trailer 

1:30 - Introduction 

2:44 - From 18 Hour Days to Delegation 

6:42 - Dave’s EA Journey 

10:43 - Overcoming Shame 

12:21 - Finding Trust 

15:00 - Delegation Options 

18:20 - Never Lift a Finger 

22:32 - Clairvoyant Delegation 

27:58 - Human + AI Future 

30:42 - Security and Boundaries 

43:10 - Creative Uses 

47:24 - Night Watch 

51:37 - Do Less, Do More 

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

Your jaw influences far more than your face. This episode shows you how jaw strength shapes cognition, posture, airway health, sleep, metabolism, and overall human performance. You will learn how targeted jaw training increases cranial blood flow, improves neuromuscular coordination, strengthens airway stability, and stimulates facial muscles that modern diets no longer challenge. 

Watch this episode on YouTube for the full video experience: 

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

Host Dave Asprey talks with Brandon Harris, founder and CEO of Jawzrsize. Brandon developed the device after multiple severe injuries, including a shattered jaw, months of immobilization, and a 13 day coma. His recovery forced him to rebuild his jaw strength from zero and revealed how deeply the jaw affects posture, oral health, proprioception, and cognitive function. Brandon’s experience as a mixed martial artist and his early training of the masseter muscle guided the creation of a safe, medical grade jaw resistance system that now has small clinical data supporting improvements in strength, facial tone, Bruxism relief, and TMJ balance. 

You will hear how jaw alignment influences the nervous system, why weak jaws contribute to sleep apnea, how saliva flow ties oral health to gut health, and why resistance training for the jaw produces structural benefits the modern soft diet fails to provide. Host Dave Asprey explains how full range jaw training supports cranial stimulation, nitric oxide signaling, fascia activation, posture correction, and neuromuscular coordination throughout the body. This episode also explores how jaw mechanics connect to biohacking principles like brain optimization, sleep optimization, longevity, neuroplasticity, metabolic signaling, and strength based anti aging. 

This is essential listening for anyone focused on biohacking, human performance, posture mechanics, airway stability, TMJ function, oral microbiome health, anti aging, supplements that support structural function, nervous system training, and practical tools that create fast visible results.  

You’ll Learn: 

• Why jaw strength acts as a foundational marker for performance and longevity 

• How jaw alignment shapes posture, proprioception, and neuromuscular firing 

• Why weak jaws contribute to sleep apnea, snoring, and airway collapse 

• How jaw training improves Bruxism, clenching, and TMJ tension 

• What increased cranial blood flow does for cognition and focus 

• How saliva production supports oral and gut health 

• Why modern diets shrink facial structure and weaken masseter strength 

• How jaw resistance training improves facial tone and reduces wrinkle depth 

• Why athletes use jaw activation to sharpen hand eye coordination 

• How range of motion training strengthens bone through piezoelectric signaling 

• Why even five minutes a day creates noticeable results in facial tone and alignment 

Thank you to our sponsors! 

-HeartMath | Go to https://www.heartmath.com/dave to save 15% off. 

-fatty15 | Go to https://fatty15.com/dave and save an extra $15 when you subscribe with code DAVE. 

-Quantum Upgrade | Go to https://quantumupgrade.io/Dave for a free trial. 

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: jaw strength training, TMJ alignment exercise, cranial blood flow stimulation, facial muscle resistance training, bruxism clenching relief, sleep apnea jaw support, oral microbiome improvement, saliva flow activation, jaw posture neuromuscular signaling, masseter hypertrophy training, facial tone anti aging, proprioception jaw connection, airway stability strengthening, hunters gatherers chewing mechanics, tongue plate neck activation, molar alignment biomechanics, jaw range of motion training, piezoelectric bone stimulation, oral health gut health pathway, forward jaw positioning airflow 

Resources:   

• Go to https://jawzrsize.com/ ‘Dave15’ for 15% off! 

• Dave's Biohacking Holiday Gift Guide | Go to https://daveasprey.com/giftguide/ to explore the full guide. 

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.  

• 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  

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

• Upgrade Labs: https://upgradelabs.com   

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

Timestamps: 

0:00 - Trailer 

1:20 - Intro 

2:20 - Brandon’s Accident and Recovery 

5:00 - Jawzrsize Origin Story 

6:16 - The Science of Jaw Strength 

17:56 - Clinical Results and User Experience 

22:48 - Jaw Health, Posture and Systemic Effects 

27:54 - Microplastics 

35:59 - Athletic Performance and Neuromuscular Strength 

52:57 - Final Thoughts 

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

Most people stay locked in a constant sympathetic state without realizing it, which drains focus, sleep quality, emotional balance, and long-term resilience. This episode gives you a science backed path to retrain your nervous system, improve heart rate variability, and shift out of stress on command using focused ultrasound technology that targets the vagus nerve. 

Watch this episode on YouTube for the full video experience: 

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

Host Dave Asprey talks with Jon Hacker, CEO of NeurGear and creator of ZenBud. Jon is a biomedical engineer who has dedicated his career to bridging neuroscience and daily wellness. His work includes peer reviewed clinical research on anxiety, PTSD, autonomic regulation, and non invasive vagus nerve stimulation. He is one of the first innovators to bring focused ultrasound out of the lab and into a practical wearable designed to help people regulate state, build resilience, and create more conscious control over their biology. 

In this conversation, Dave and Jon break down how ultrasound activates the auricular branch of the vagus nerve, why most electrical vagus nerve devices fail, and what actually happens in the first three to five minutes when the system begins shifting out of sympathetic activation. Jon explains how early trauma wires the autonomic system, why chronic stress is often physiological rather than psychological, and how daily stimulation strengthens vagal tone through Hebbian learning. They also explore how HRV reflects hidden state changes, how nervous system training supports clearer thinking and better emotional regulation, and why this type of tech matters as AI, algorithms, and modern stressors continue to push people into dysregulated states. 

You’ll Learn: 

• Why sympathetic dominance is so widespread in the modern environment 

• How the vagus nerve influences stress, recovery, inflammation, and emotional balance 

• What makes focused ultrasound more precise than electrical vagus nerve stimulation 

• How ZenBud produced a 78 percent remission rate in clinical anxiety research 

• How early trauma alters autonomic patterns and keeps people in hidden fight or flight 

• How three to five minutes of stimulation can reset state during panic or overwhelm 

• Why daily use strengthens vagal tone and builds long term resilience 

• How HRV training, consciousness practices, and nervous system workouts fit together 

• Why noninvasive brain interfaces may become the safer future path as AI advances 

This episode is essential for anyone interested in biohacking, stress physiology, nervous system training, emotional regulation, HRV, meditation, trauma recovery, longevity, and building a more adaptable brain and body. It gives you a practical look at how the autonomic system really works and how focused ultrasound may change the future of human 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: focused ultrasound vagus nerve stimulation, autonomic nervous system regulation, sympathetic dominance recovery, auricular vagus nerve activation, heart rate variability training, anxiety remission ultrasound, PTSD autonomic modulation, Hebbian learning vagal tone, parasympathetic state shift, ultrasound neuromodulation research, trauma induced nervous system wiring, panic attack recovery tools, non invasive brain interface, emotional regulation biohacking, stress physiology retraining, early adverse events autonomic impact, vagus nerve inflammation pathway, TBI secondary injury prevention, ultrasound neural action potentials, HRV resilience protocols 

Resources:   

• Go to http://www.zenbud.health/dave and use code ‘Dave15’ for a discount! You’ll also receive: 

• 3 months of ear buds 
• 3 months of silicone gel 
• 1 copy of Heavily Meditated 
• 1 bottle of Daily Zen supplement by Vatellia Life (60 day supply) 

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.  

• 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  

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

• Upgrade Labs: https://upgradelabs.com   

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

Timestamps: 

0:00 – Trailer 

2:00 – Intro 

8:04 – Understanding Stress and the Vagus Nerve 

14:14 – Jon’s Story and Why He Built ZenBud 

16:17 – How Vagus Nerve Stimulation Works 

21:07 – Using ZenBud and Clinical Results 

24:23 – Why We’re All So Anxious 

30:54 – Longevity, TBI and Recovery 

44:01 – The Future of Brain Computer Interfaces 

50:54 – Closing 

Thank you to our sponsors! 

-LYMA | Go to https://lyma.sjv.io/gOQ545 and use code DAVE10 for 10% off the LYMA Laser. 

-TRU KAVA | Go to https://trukava.com/ and use code DAVE10 for 10% off. 

-BodyHealth | Go to https://bodyhealth.com/ and use code DAVE20 to save 20% off your first order of PerfectAmino. 

-Leela Quantum Tech | Check out all HEAL360 products and research and get 10% off at https://leelaq.com/DAVE. 

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

Most people think fasting is just about skipping breakfast. But what if 72 hours without food could actually reverse aging?

In this video, Dave Asprey breaks down what really happens when you fast for 3 days—and why short fasts don’t reach the deep repair zone your body is built for. You’ll learn:

The 3 critical stages your body passes through during fasting

How autophagy turns on and begins cellular repair

What mistakes destroy your progress (like bad refeeding or skipping electrolytes)

How to properly prepare, fast, and recover safely

Why fasting can make your mitochondria stronger, your mind sharper, and your cells younger

*** Dave's Biohacking Holiday Gift Guide | Go to https://daveasprey.com/giftguide/ to explore the full guide. ***

Timestamps

0:00 - Why 16-hour fasts don’t reach real fat burning

0:54 - The myth of aging and what doctors overlook

1:48 - How modern life damages your mitochondria

2:48 - How fasting restores your body’s repair mode

3:39 - Understanding the phases of fasting

4:58 - Why short fasts cut results short

5:34 - Day 1 of fasting

6:45 - Day 2 of fasting

7:22 - Day 3 of fasting

8:24 - Common fasting mistakes that harm your body

9:35 - How to prepare before your fast

10:31 - The right way to refeed afterward

11:14 - Listening to your body’s signals and responses

Thank you to our sponsors! 

-BrainTap | Go to http://braintap.com/dave to get $100 off the BrainTap Power Bundle.

Resources:  

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today. 

• 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 

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

• Upgrade Labs: https://upgradelabs.com  

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

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: 

Instagram: https://www.instagram.com/TheHumanUpgradePodcast/ 

Facebook: https://m.facebook.com/Thehumanupgrade/

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