The Human Upgrade: Biohacking for Longevity & Performance
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PodcastThe Human Upgrade: Biohacking for Longevity & Performance
Publisher/creatorDave Asprey
Published
Shortcast updated
About this episode
Most people think biohacking is only for billionaires with access to expensive machines, private clinics, and million-dollar anti-aging protocols. But the truth is, some of the most powerful upgrades in your biology start with the basic signals your body receives every single day. In this video, Dave Asprey breaks down how to start biohacking with around $200 by focusing on the foundations that control your sleep, energy, focus, and cellular repair. These are the simple changes that can create a massive difference before you ever spend money on advanced technology. If you’ve ever wanted to feel sharper, recover better, sleep deeper, and support your body’s natural repair systems without wasting money on random gadgets, this video shows you where to start. Try Danger Creatine: https://dangercoffee.com/products/danger-creatine Try TrueDark glasses: https://truedark.com Try Danger Coffee: https://dangercoffee.com/discount/davetube Try Suppgrade Labs: https://shopsuppgradelabs.com/ I have spent twenty years and millions of dollars testing every legal focus drug I could get my hands on. In this video, I break down which compounds actually work, which ones are a waste of money, and the exact stack that delivers hours of clean focus without the afternoon crash. The shift is simple: focus isn't a willpower problem. It's an energy production problem inside your brain. Once you fuel it at the cellular level, deep focus stops being a struggle and becomes the default state. Thank you to our sponsors! ECHO Water | Go to http://echowater.com/dave and use code DAVE10 for 10% off your ECHO Flask. The One Device | Use code DAVE for $10 off at theonedevice.com/dave iRestore | Reverse hair loss at www.irestore.com/DAVE and get exclusive savings on the iRestore Elite, use code DAVE 00:00 – Trailer 00:53 – Sleep Environment Matters 03:44 – Red Light Bulbs 04:50 – Blackout Curtains 05:16 – Light-Blocking Glasses 07:16 – Morning Supplement Stack 07:41 – Creatine for the Brain 11:48 – MCT Oil Fuel 13:06 – Cellular Cleanup (Autophagy) 15:12 – Magnesium for Sleep 16:56 – Full Stack Recap 18:26 – Biohacking Is Accessibl 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: https://www.instagram.com/ TheHumanUpgradePodcast/ https://m.facebook.com/Thehumanupgrade/ Dave Asprey’s BEYOND Conference: https://beyondconference.com/ Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/ Dave's favorite supplements: https://www.shopsuppgradelabs.com/discount/DAVE15 Upgrade Labs: https://upgradelabs.com 40 Years of Zen: https://40yearsofzen.com 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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Episode summary
You don’t have to be rich to upgrade your body; with about two hundred dollars you can build a stack that works. I coined the term biohacking and, after spending millions testing, the biggest wins came from inexpensive basics.
Where do the largest gains start? With light and sleep, not another pill.
Why does evening light wreck sleep? Bright white and blue at night signal daytime to your mitochondria and brain, raising cortisol and keeping you alert.
What should you change first? Use dim red bulbs after dark and add blackout curtains so your body gets a real sunset and true darkness.
Do screens matter even for a glance? A quick look can shift your clock; I wear glasses at night that block the narrow wavelengths that wake the brain.
Once sleep is protected, what powers all-day focus? Morning creatine supports ATP recycling, crosses into the brain, and steadies mental energy without a crash.
How do you take it for best effect? One scoop helps, two saturate the brain faster, and I mix it with quality coffee plus a little L-theanine to smooth caffeine.
Why not lean on a high-carb breakfast? Glucose swings bring a late-morning slump, while MCT oil makes quick ketones for clean, steady fuel when blended into coffee.
What handles deeper repair? Turn on autophagy, the cell cleanup system highlighted by Nobel-winning research; spermidine helps release its brake so damaged parts get cleared.
When does that cleanup work best? During deep sleep, which is why magnesium bisglycinate is my pick because it’s well absorbed, calming, and gentle on the gut.
So what’s the simple starter stack and cost? Nighttime light fixes and good screen blockers, morning creatine with coffee and L-theanine, MCT oil, plus spermidine and magnesium bisglycinate come to around two hundred dollars to start and less each month after.
Bottom line? Biohacking isn’t exclusive; smart environment shifts and a few proven basics give you more energy, more calm, and a body that feels better fast.
The Human Upgrade is informational only. Talk with your clinician before using any products or protocols, and be aware there may be ads, affiliates, and guest opinions.
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