The Human Upgrade: Biohacking for Longevity & Performance

Testosterone levels in 40-year-old men are 30 percent lower than their fathers, and most doctors still have no idea what to do about it.

-Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR

Host Dave Asprey sits down with Dr. Justin Houman, a nationally recognized urologist and Assistant Professor of Urology at Cedars-Sinai Medical Center. Fellowship-trained and specializing in men's health, male fertility, and sexual medicine, Dr. Houman combines cutting-edge medical advancements with holistic lifestyle strategies to help men optimize testosterone, sexual health, and reproductive performance at every age.

Together, Dave and Dr. Houman tear through the myths, the bad science, and the outdated medical dogma around testosterone, erectile function, fertility, and male sexual health. They cover everything from why testosterone levels have collapsed in a single generation, to the real story behind the FDA black box warning, to practical protocols for men who want to optimize without sacrificing fertility. This is the masterclass on men's health that no one else is having on record.

This is essential listening for anyone serious about biohacking, longevity, human performance, hormone optimization, brain optimization, anti-aging, functional medicine, mitochondria, and Smarter Not Harder approaches to male health.

You'll Learn:
Why testosterone levels in 40-year-old men are 30 percent lower than their fathers and what is driving the collapse
How low testosterone connects to anxiety, depression, high cholesterol, blood sugar dysregulation, and all-cause mortality risk
The truth about the original testosterone and heart attack study and why it still has not been retracted
How to preserve fertility while on TRT using Clomid, enclomiphene, and HCG
Why daily low-dose Cialis is one of the cheapest and most effective longevity drugs available
What shockwave therapy, PRP, exosomes, and Botox injections actually do for erectile function
How red light therapy at 660 and 850 nanometers supports testosterone production and nocturnal erections
The supplement stack including ashwagandha, tongkat ali, fadogia agrestis, and creatine that supports healthy hormone levels
Why porn-induced ED is epidemic in young men and how to reverse it
How PT-141 and peptides fit into a complete male optimization protocol

Thank you to our sponsors!
Pre-order Arthur Brook's new book today at themeaningofyourlife.com. You can also see Arthur speak live at the 2026 Beyond Biohacking Conference
fatty15 | Go to https://fatty15.com/dave and save an extra $15 when you subscribe with code DAVE.
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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: testosterone, low testosterone, TRT, testosterone replacement therapy, male fertility, erectile dysfunction, ED, men's health, sexual health, hormone optimization, Dave Asprey, biohacking, longevity, anti-aging, human performance, Dr. Justin Houman, Cedars-Sinai, urologist, shockwave therapy, PRP, exosomes, Botox penis, red light therapy, nitric oxide, Cialis, tadalafil, Viagra, sildenafil, PT-141, Melanotan, peptides, ashwagandha, tongkat ali, fadogia agrestis, creatine, Danger Coffee, Smarter Not Harder, Kyzatrex, clomid, enclomiphene, HCG, prolactin, cabergoline, porn-induced ED, refractory period, fertility, sperm health, spermatogenesis, FSH, LH, estrogen, aromatization, functional medicine, supplements, mitochondria, circadian rhythm, sleep optimization, cortisol, microplastics, inflammation, cardiovascular health, dementia, all-cause mortality, nocturnal erections, penile health, male optimization

Resources:
• Learn More About Dr. Houman’s Work At: https://houmanmd.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/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
• Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/
• Upgrade Labs: https://upgradelabs.com

Timestamps:
00:00 – Introduction
01:15 – Low Testosterone Epidemic
04:23 – Ejaculation & Testosterone
07:30 – Refractory Period & Aging
09:58 – Porn-Induced ED
11:09 – Cabergoline & Prolactin Management
12:42 – Oral Testosterone
13:24 – Testosterone Target Levels
16:46 – Supplements for Testosterone
18:46 – Anxiety-Based ED
26:23 – Penis Enhancement Options
27:37 – Shockwave Therapy
28:57 – Cialis for Longevity
29:56 – Fat & Filler Injections
34:50 – Pre-Sex Optimization
40:13 – Red Light Therapy
42:18 – Heat & Cold for Testosterone
43:35 – Underwear & Microplastics
44:58 – Testosterone & Fertility
49:15 – HCG & Preserving Fertility
52:00 – Testosterone Dosing Timing
53:22 – Creatine & Mitochondrial Health
55:20 – Overtraining Effects
56:24 – Peptides (PT-141)
59:08 – Optimal Diet for Fertility
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What if understanding how AI thinks could reveal uncomfortable truths about how your own brain works, and give you powerful tools to make smarter decisions, resist manipulation, and upgrade your cognition at the root level?

-Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR

Host Dave Asprey sits down with Tom Griffiths, the Henry R. Luce Professor of Information Technology, Consciousness, and Culture in the Departments of Psychology and Computer Science at Princeton University. Griffiths directs Princeton's Computational Cognitive Science Lab, a research group focused on understanding the mathematical foundations of human cognition, and the Princeton Laboratory for Artificial Intelligence. He is the coauthor of Algorithms to Live By and the author of the new book The Laws of Thought, and his award-winning research has appeared in Science, Nature, and the Proceedings of the National Academy of Sciences.

Together, Dave and Tom go deep on the cognitive science behind human performance, brain optimization, and the surprising overlap between biohacking and artificial intelligence. They explore why your body filters reality before your conscious brain ever sees it, how your mitochondria function as a distributed cognitive network, and what that means for longevity, decision-making, and neuroplasticity.

You'll Learn:
Why AI models reveal that humans may be more "stochastic parrots" than we'd like to admit
How your mitochondria pre-process sensory reality before your auditory cortex even fires
Why emotions like anger, love, and remorse are computational tools evolution built into your reward function
How low energy and blood sugar directly degrade your decision-making at a hardware level
What "resource rationality" means and how to use it to make better decisions under constraint
Why AI systems have measurable psychological personalities, and which ones are least likely to mess with your head
How neuroplasticity can eliminate the inner critic and reshape your mental operating system
Why two-process cognition (fast and slow thinking) is a feature, not a bug, of human intelligence

Thank you to our sponsors!
-BEYOND Biohacking Conference 2026 | Register with code DAVE300 for $300 off https://beyondconference.com
-Essentia | Go to https://myessentia.com/dave and use code DAVE for $100 off The Dave Asprey Upgrade.
-Quantum Upgrade | Try it free for 15 days — no credit card required — at QuantumUpgrade.io/DAVE. Simple. Powerful. Backed by data.
-Go to timeline.com/dave and save 20% with code DAVE20

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: AI, cognitive science, Tom Griffiths, The Laws of Thought, Princeton, brain optimization, neuroplasticity, mitochondria, decision-making, biohacking, Dave Asprey, human performance, longevity, anti-aging, consciousness, large language models, dopamine, reward function, resource rationality, emotions, game theory, altered states, chronic fatigue, dual process theory, Danger Coffee, Smarter Not Harder, cognitive biases, memory, AI bias, neurofeedback, Algorithms to Live By

Resources:
• Get Tom's new book: https://www.amazon.com/Laws-Thought-Quest-Mathematical-Theory/dp/1250358353
• 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/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
• Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/
• Upgrade Labs: https://upgradelabs.com

Timestamps:
00:00 – Intro
00:50 - Tom's Background & Chronic Fatigue
10:22 – Mathematics of Mind
12:43 – Memory and Emotion
15:29 – Decision Making Under Constraints
21:10 – Computational Problems of Consciousness
24:18 – Reality Pre-Processing
26:14 – Meat Robots vs Stochastic Parrots
29:21 – Emotions: Game Theory
35:39 – Dual Systems: Model-Based vs Model-Free
39:22 – Mitochondria and Consciousness
50:00 – Testing AI Like Humans
52:11 – Choosing AI Models
57:14 – AI Research Questions
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Block toxic light with these glasses: https://truedark.com/discount/DAVETUBE

Think 8 hours of sleep is enough? Think again. I used to think I had a sleep issue—turns out, it was a light issue. In this video, I break down why light exposure, not just sleep duration, controls your circadian rhythm, energy, and recovery. From morning sunlight to blocking blue light at night, I’ll show you how to biohack your environment for deeper sleep, better performance, and real recovery. Your biology is programmable—let’s upgrade it.

Thank you to our sponsors!
-Dave Asprey's 2026 Clean Nicotine Roadmap | Enroll for free at: daveasprey.com/2026-clean-nicotine-roadmap
-Generation Lab | Go to http://generationlab.com/, use code Dave20 for $20 off, and see what your body’s really doing behind the surface.

Resources:
• 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/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
• Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/
• Upgrade Labs: https://upgradelabs.com

Chapters:
0:00 – Introduction
0:38 – The Real Reason You're Still Tired
0:59 – How Light Controls Your Sleep Quality
1:36 – Circadian Rhythm Explained (NASA-Approved)
2:51 – The Secret Sleep Trigger
5:29 – Blue Light: The Silent Sleep Killer
6:12 – How to Hack Your Evening Light
7:52 – Screen Time vs. Sleep Time
8:12 – Social Jet Lag: The Weekend Mistake

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

This week’s stories:

Healthy Diets That Offset "Bad Genes"
A major UK Biobank study of over 100,000 people found that following any one of five healthy dietary patterns was associated with up to 3 extra years of life — and the benefit held regardless of genetic predisposition to longevity. Your DNA is not an excuse. The macro pattern matters more than the perfect protocol.
• Sources:
-https://www.science.org/doi/10.1126/sciadv.ads7559
-https://pmc.ncbi.nlm.nih.gov/articles/PMC12904179
-https://www.medicalnewstoday.com/articles/eat-well-live-longer-study-5-healthy-diet-plans-longevity

Micro-Habits in Sleep, Activity, and Diet That Extend Life
Researchers built a composite "SPAN" score combining sleep, movement, sedentary time, and diet quality and found that small improvements across all four — we're talking minutes per day — cut mortality risk by up to 64% when stacked together. The gains only showed up when behaviors improved in combination, not in isolation.
• Sources:
-https://pmc.ncbi.nlm.nih.gov/articles/PMC11863424
-https://theconversation.com/small-improvements-in-sleep-physical-activity-and-diet-are-linked-with-a-longer-life-273502
-https://www.lboro.ac.uk/news-events/news/2026/january/small-improvements-in-health-linked-to-longer-life

Methionine and Cysteine Restriction: The Diet That Mimics Cold Exposure
New research shows that reducing sulfur amino acids — methionine and cysteine, found heavily in certain animal proteins — triggers fat browning and thermogenesis in mice, mimicking the metabolic effects of cold exposure without the cold. Supporting human data from Nature Metabolism suggests this lever works in people too
• Sources:
-https://elifesciences.org/reviewed-preprints/108825v2
-https://www.nature.com/articles/s42255-025-01297-8
-https://topics.consensus.app/news/research-finds-low-methionine-and-cysteine-diet-increases-caloric-burn-in-mice-evidence-review

Tyrosine and Lifespan: What the Data Says for Men
A Mendelian randomization analysis of over 270,000 UK Biobank participants found that genetically higher tyrosine levels were associated with nearly one year shorter lifespan in men — with no significant effect in women. This reflects lifelong endogenous levels, not short-term supplementation, but it's a signal worth understanding if you're using tyrosine strategically
• Sources:
-https://www.news-medical.net/news/20260301/Higher-tyrosine-levels-linked-to-shorter-lifespan-in-major-UK-Biobank-analysis.aspx
-https://www.eurekalert.org/news-releases/1105915
-https://www.aging-us.com/news-room/high-tyrosine-levels-linked-to-shorter-lifespan-in-men

War Doomscrolling and WW3 Anxiety as a Stealth Aging Accelerator
Compulsive consumption of conflict and war news is linked to PTSD-like symptoms, existential anxiety, and chronic stress — even in civilians far from any battlefield. Layered on top of cardiology data connecting chronic stress to heart disease and stroke, your news diet is now a legitimate healthspan variable. Subtractive biohacking is still biohacking.
• Sources:
-https://www.sciencedaily.com/releases/2024/07/240718124709.htm
-https://www.theguardian.com/technology/article/2024/jul/19/doomscrolling-linked-to-existential-anxiety-distrust-suspicion-and-despair-study-finds
-https://www.health.harvard.edu/mind-and-mood/doomscrolling-dangers
-https://pmc.ncbi.nlm.nih.gov/articles/PMC9517387

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

This episode is designed for biohackers, longevity seekers, and high-performance listeners who want mechanism-level clarity on circadian biology, neurodegeneration signals, cognitive training, caffeine strategy, and supplement regulation. Host Dave Asprey connects emerging science, behavioral data, and policy shifts into practical frameworks you can use to build a resilient, adaptable health stack.

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

Keywords: healthy diet longevity genes, UK Biobank diet study, Mediterranean diet lifespan, DASH diet mortality, SPAN score sleep activity diet, micro habits longevity, mortality risk reduction, methionine restriction thermogenesis, cysteine restriction fat loss, sulfur amino acids metabolism, FGF21 fat browning, tyrosine lifespan men, Mendelian randomization amino acids, tyrosine supplement risk, doomscrolling aging, war news anxiety stress, chronic stress heart disease, psychosocial stress healthspan, biohacking news, longevity research 2026

Thank you to our sponsors!
-AquaTru | Go to https://aquatruwater.com/daveasprey and save $100 on all AquaTru water purifiers.
-BEYOND Biohacking Conference 2026 | Register with code DAVE300 for $300 off https://beyondconference.com

Resources:
• Get My 2026 Clean Nicotine Roadmap | Enroll for free at https://daveasprey.com/2026-clean-nicotine-roadmap/
• Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/
• 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
• Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/
• Upgrade Labs: https://upgradelabs.com

Timestamps:
0:00 - Introduction
0:18 - Story #1: Diet vs. Genetics
2:14 - Story #2: 1% Better Every Day
4:26 - Story #3: Sulfur Amino Acids & Fat Loss
5:55 - Story #4: Tyrosine & Longevity
7:58 - Story #5: Doomscrolling & Aging
10:00 - Weekly Roundup
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Microplastics are invading your brain, blood, hormones, and fat tissue, and most people have no idea how deep the damage goes. In this episode, Host Dave Asprey and microplastics expert Josephine Musco break down exactly what these particles are doing inside your body and give you a practical, science-backed action plan to detox, protect yourself, and take back control of your biology.

-Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR
-Get a discount on Olyxir Tea by going to https://www.olyxir.com/ and using code ‘Dave10’ at checkout

Josephine Musco is a multidisciplinary entrepreneur, Demeter-certified biodynamic farmer, and winemaker at Chateau Bellevue 1881 in Livermore, California. She is the founder of Olyxir Tea Strips and holds two scientific patents rooted in her deep expertise in botanical medicine and regenerative health. She is best known for translating complex research on aging, nutrition, environmental toxins, and functional medicine into practical daily habits, and for her work exposing microplastics and PFAs as one of the most underestimated drivers of accelerated biological aging.

Dave Asprey and Josephine cover the full picture: how nanoplastics cross the blood-brain barrier and accumulate in postmortem brain tissue, how endocrine disruption from plastics tanks testosterone and drives fat storage, and why your teabag, canned soup, and yoga pants may be among your biggest sources of daily exposure. They also go deep on real solutions, from lymphatic drainage protocols and infrared sauna to supplements like chlorella, lactobacillus, and olive leaf polyphenols that actively help the body clear microplastics and support longevity and brain optimization.

This is essential listening for anyone serious about biohacking, anti-aging, metabolism, brain optimization, supplements, human performance, and smarter not harder approaches to living clean in a toxic world. If you drink tea, cook with plastic utensils, or wear synthetic workout clothes, this episode will change how you make decisions every single day.

You'll Learn:
Why 0.5 percent of postmortem brain tissue is now made of microplastics and what that means for neuroplasticity and cognitive decline
How microplastics mimic estrogen, disrupt metabolism, and make it nearly impossible to lose fat
The link between microplastic plaque in carotid arteries and a 4.5x increased risk of cardiac events
Which everyday sources, including teabags, canned soup, cookware, and plastic cutting boards, are silently loading your body with nanoplastics
How lactobacillus reduced microplastics in the blood by 82 percent in studies, and which other supplements support detox
Why Dave Asprey drinks Danger Coffee from a metal container and what his full microplastic reduction protocol looks like
How olive leaf polyphenols, with 26,215 micrograms per gram, act as powerful free radical scavengers to support brain optimization and anti-aging
The morning lymphatic activation routine that combines rebounding, herbal strips, and whole body vibration for deep cellular detox
Why AI and citizen science are accelerating our understanding of microplastic damage faster than traditional medicine

Thank you to our sponsors!
The One Device | Use code DAVE for $10 off at http://theonedevice.com/dave
HeartMath | Go to https://www.heartmath.com/dave to save 15% off.
Igniton | Go to Igniton.com and use code DAVE to save 15% off.
Puori | Go to http://Puori.com/DAVE or use code DAVE at checkout to get 32% off your Puori Fish Oil subscription. You save more than $18.

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: microplastics, nanoplastics, teabags, detoxification, BPA, endocrine disruptors, brain health, fertility, reproductive health, Josephine Musco, Elixir Tea Strips, sauna detox, infrared sauna, lymphatic system, probiotics, polyphenols, olive leaf, toxins, heavy metals, pesticides, plastic contamination, water bottles, non-stick cookware, synthetic fabrics, inflammation, Alzheimer's, dementia, cognitive decline, testosterone, preconception health, pregnancy, longevity, anti-aging, biohacking, functional medicine, Dave Asprey, environmental toxins, detox protocols, gut health, acacia gum, chlorella, spirulina, whole-body vibration, rebounding

Resources:
• Get a discount on Olyxir Tea by going to https://www.olyxir.com/ and using code ‘Dave10’ at checkout
• 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/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
• Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/
• Upgrade Labs: https://upgradelabs.com

Timestamps:
00:00 – Introduction
03:00 – Microplastics in the Brain
08:40 – Olyxir Tea Strip Solution
10:10 – Health Impacts & Weight Gain
11:05 – Environmental Solutions
14:29 – The Teabag Problem
18:57 – How to Remove Microplastics
22:04 – Olive Leaf Benefits
28:26 – Josephine's Scientific Background
33:00 – Guarana & Lymphatic Support
34:22 – Skincare & Microplastics
36:38 – Sauna Protocol
44:19 – Household Exposure Sources
47:18 – Workout Clothing Risk
48:59 – Leather vs Synthetic Fashion
50:54 – Pregnancy & Fertility
54:20 – Closing & Discount Code
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.