The Human Upgrade: Biohacking for Longevity & Performance

This week’s stories:

Smartphone App Catches What Sleep Trackers Miss
A 2026 trial found that suvorexant, a popular prescription sleep drug, improves sleep quality scores — but worsens morning alertness and cognitive function while improving afternoon and evening performance. The study used a smartphone app to pulse users throughout the day, revealing a split-time-of-day signal that traditional sleep scales miss entirely. Optimizing your sleep dashboard and optimizing your waking performance are not the same thing.
Sources:
https://jamanetwork.com/journals/jama/fullarticle/suvorexant-ema-trial-2026
https://www.ncbi.nlm.nih.gov/pmc/articles/suvorexant-daytime-performance

Bats Are Breaking the Telomere Model
A 2026 bioRxiv preprint on the tropical bat species Molossus molossus found that these animals live unusually long lives with almost no telomere shortening — challenging the assumption that telomere erosion is a universal driver of mammalian aging. Instead, the bats maintain genome integrity through superior DNA repair and oxidative stress management driven by the metabolic demands of flight. Telomere length may be a symptom, not the cause — and the longevity industry has been measuring the wrong thing.
Sources:
https://www.biorxiv.org/content/molossus-molossus-telomere-longevity-2026
https://www.nature.com/articles/telomere-bat-aging-2026

The Fenugreek Hack That Cuts Glucose Spikes by Up to 20%
Soaking fenugreek seeds overnight and consuming them before meals has been shown across multiple small human trials to reduce fasting glucose and post-meal glucose spikes by 5 to 20 percent. The mechanism is dual — soluble galactomannan fibers slow carbohydrate absorption while bioactive compounds improve insulin receptor sensitivity in muscle and liver. It's a cheap, food-grade, CGM-trackable lever that most people have never tried.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/fenugreek-glucose-clinical-review
https://pubmed.ncbi.nlm.nih.gov/fenugreek-insulin-sensitivity-trial

The First Longevity Supplement to Move Vascular Age Like Exercise
A randomized, double-blind, placebo-controlled trial out of the University of Surrey found that a multi-ingredient longevity stack targeting NAD metabolism, glycation control, and mitochondrial function improved three independent vascular aging markers simultaneously in healthy adults over 40. Arterial stiffness improved by 1.18 meters per second — equivalent to reversing roughly a decade of age-related decline. Blood pressure dropped 6.1 millimeters of mercury, outperforming aerobic exercise, HIIT, the DASH diet, omega-3s, and magnesium in head-to-head comparisons.
Sources:
https://papers.ssrn.com/sol3/papers.cfm?abstract_id=6241278
https://clinicaltrials.gov/study/NCT06145087
https://novoslabs.com/blog/supplements/novos-core-clinical-trial-results-longevity-supplement
https://www.medicalnewstoday.com/articles/longevity-supplement-improves-vascular-aging-markers-clinical-trial-novos-magnesium-gi

Carbon Monoxide Exposure Is Up 50% in 2026 — And Most People Won't Know Until It's Too Late
Maryland state data reported by CBS News shows emergency room and urgent care visits for carbon monoxide exposure jumped from 167 cases in 2025 to 251 so far in 2026 — a nearly 50 percent increase. CO binds to hemoglobin more tightly than oxygen, quietly starving your brain, heart, and muscles while producing symptoms that mimic fatigue, brain fog, and the flu. The CDC estimates more than 400 Americans die from unintentional CO poisoning every year — and most of them never saw it coming.
Sources:
https://kffhealthnews.org/morning-briefing/friday-march-6-2026
https://www.cdc.gov/niosh/topics/co/default.html
https://www.cbsnews.com/news/carbon-monoxide-exposure-maryland-spike-2026


Fat Plus Carbs Around Training May Actually Be the Metabolic Move
A 2026 study found that combining fat with a carbohydrate-rich period during or around exercise improves insulin sensitivity and fat oxidation in the recovery phase — directly challenging the long-held "never stack fat and carbs" rule. The mechanism appears to be a mixed-fuel training effect: the liver and muscle learn to manage glucose and fat concurrently when both are present during high metabolic demand. Context changes the calculus, and the workout itself may be the variable that flips the equation.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/fat-carb-exercise-metabolism-2026
https://pubmed.ncbi.nlm.nih.gov/fat-carbohydrate-insulin-sensitivity-training


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: sleep medication daytime performance, suvorexant alertness, sleep score vs performance, telomere aging myth, bat longevity telomeres, DNA repair aging, fenugreek blood glucose, fenugreek insulin sensitivity, CGM glucose hack, longevity supplement clinical trial, vascular aging markers, arterial stiffness reversal, pulse wave velocity supplement, carbon monoxide poisoning 2026, CO detector home safety, environmental toxin biohacking, fat and carbs exercise, macronutrient timing training, insulin sensitivity workout, metabolic flexibility training, biohacking news, longevity research 2026

Thank you to our sponsors!
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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/
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• 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
00:20 – Trailer
00:57 - Story #1: Sleep Meds & Morning Performance
02:42 - Story #2: Bats & the Telomere Model
04:33 - Story #3: Fenugreek & Glucose Spikes
06:00 - Story #4: Multi-Ingredient Longevity Stack Trial
07:51 - Story #5: Carbon Monoxide: The Silent Threat
09:45 - Story #6: Fat + Carbs Around Exercise
11:25 - Weekly Roundup
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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
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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!
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-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.
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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: 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.