The Human Upgrade: Biohacking for Longevity & Performance

This week's stories:

*Mud Playgrounds Double Kids' Bacterial Diversity and Spike Immune Genes 30%
Finland swapped rubber playground surfaces for natural soil and mud across eight kindergartens — and after just one month, kids in dirt had twice the bacterial species diversity on their skin and a 30% increase in expression of ten immune-related genes. Dave breaks down why your immune system requires microbial exposure to calibrate properly, what the hygiene hypothesis actually means for adults, and the dead-simple weekly habit that primes your innate immunity the same way. Sources:

https://creators.yahoo.com/lifestyle/story/finland-replaced-artificial-playground-surfaces-with-natural-elements-like-mud-and-soil--and-the-results-surprised-even-researchers-184318556.html
https://www.sciencedaily.com/releases/2026/04/mud-playground-immunity.htm

*Mixing Exercise Types Cuts All-Cause Mortality Up to 40% in 170,000-Person Study
A 30-year BMJ Medicine cohort study found that people who rotate at least three different types of exercise weekly see 19 to 40% lower all-cause mortality — and that benefit held independent of total training volume. Dave explains why variety is a distinct biological signal, not a motivation trick, and why grinding more of the same thing is leaving longevity gains on the table. Sources:

https://bmjmedicine.bmj.com/content/early/2026/04/26/bmjmed-2025-001513
https://www.sciencedaily.com/releases/2026/04/260426012305.htm
https://www.theguardian.com/society/2026/apr/26/exercise-diversity-mortality

*Facial Aging Rate from Photos Predicts Cancer Survival Better Than Blood Biomarkers
AI analysis of serial facial photos in 1,000+ cancer patients found that computed facial aging rate independently predicted five-year survival with a hazard ratio of 2.1 — outperforming CRP and other standard blood markers. Dave covers what the AI is actually reading in those photos, why your face is a more accurate biological ledger than most labs your doctor orders, and the free monthly habit that turns this into an early warning system. Sources:

https://medicalxpress.com/news/2026-04-photos-reveal-faster-biological-aging.html
https://www.nature.com/articles/s43587-026-00123-4

*Vibration Vest OsteoBoost Mimics Weight-Bearing Exercise to Rebuild Bone Density
OsteoBoost raised $8M for a wearable vest delivering 30–50Hz vibrations to the spine and hips, triggering the same Wnt/β-catenin osteoblast pathway activated by mechanical loading — with early trials showing 2–5% bone mineral density gains in six months. Dave makes the case forwhy bone loss is one of the most underrated aging crises in the biohacking community, and who should be watching this category closely. Sources:

https://longevity.technology/news/osteoboost-raises-8m-to-scale-bone-wearable/
https://www.crunchbase.com/organization/osteoboost

*10+ States Advance Raw Milk Bills as H5N1 Hits 100+ Dairy Herds
Legislation expanding raw milk access is moving in Arizona, Iowa, New Hampshire, and elsewhere — while the CDC flags H5N1 in over a hundred dairy herds with documented aerosol transmission concerns. Dave gives an honest read on where the freedom argument, the microbiome argument, and the current risk calculus actually stand in April 2026, and what more rigorous sourcing looks like right now. Sources:

https://www.yahoo.com/news/articles/us-med--raw-milk-legislation-120124275.html
https://www.cdc.gov/flu/avianflu/dairy.htm

This episode is designed for biohackers, longevity seekers, and high-performance listeners who want mechanism-level clarity on immune priming, exercise science, biological age tracking, bone health, and real food risk assessment. Host Dave Asprey connects emerging clinical research, large-scale cohort data, and real-world protocols into actionable frameworks for extending healthspan and sharpening performance.

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

Keywords: mud playground immune system microbiome, soil bacteria skin diversity, hygiene hypothesis biohacking, exercise variety longevity, BMJ exercise mortality study, mixed training lifespan, facial aging rate cancer survival, biological age face AI, facial photo biomarker longevity, OsteoBoost vibration vest bone density, whole body vibration osteoporosis, bone mineral density wearable, raw milk H5N1 bird flu, raw milk legislation 2026, raw dairy safety biohacking, biohacking news, longevity research 2026, Dave Asprey weekly roundup

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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/
• 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
00:20 – Dirt & Immune Training
02:22 – Exercise Variety & Longevity
04:16 – Facial Aging as a Health Biomarker
05:47 – Bone Loss & Vibration Tech
07:31 – Raw Milk & H5N1 Risk
09:20 – The Wrapup
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Your cells are starving for oxygen, and it's silently driving inflammation, fatigue, brain fog, and accelerated aging. This episode reveals how pairing Exercise with Oxygen Therapy (EWOT) and red light therapy supercharges your mitochondria, reverses pseudo-hypoxia, and unlocks a level of human performance most people never experience.

-Save up to $500 (through 5/17) at One Thousand Roads: https://www.onethousandroads.com/Dave
-Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR

Host Dave Asprey sits down with Brad Pitzele, founder of One Thousand Roads and one of the most credible voices in oxygen therapy and red light therapy. Brad didn't come to this work through a lab. He came to it through desperation. After battling autoimmune arthritis, melanoma, and Lyme disease, he rebuilt his health from the ground up starting in 2016 by targeting mitochondrial function when he could barely walk. Eighteen months later, he founded One Thousand Roads to bring these tools to everyone still searching for a way out.

Together, Dave and Brad break down the unified theory behind oxygen therapy and red light therapy, two of the most powerful and underrated tools in biohacking. They go deep on pseudo-hypoxia, the condition where your blood oxygen looks fine but your tissues are starving, and explain why this hidden dysfunction sits at the root of chronic fatigue, inflammaging, fibromyalgia, long COVID, and poor sleep optimization. They also cover the endothelium, nitric oxide, arterial stiffness, pulse wave velocity, and why your morning biology might be the most honest readout of your metabolic health.

This is essential listening for anyone serious about longevity, anti-aging, brain optimization, functional medicine, mitochondria, metabolism, and smarter not harder approaches to human performance.

You'll Learn:
What EWOT is and why elite athletes and biohackers use it to flood tissues with oxygen in 15 minutes
How pseudo-hypoxia silently blocks energy production and drives chronic illness
Why stacking red light therapy immediately after EWOT multiplies results for both
How mitochondrial dysfunction connects to endothelial aging, microcirculation failure, and systemic inflammation
The role of nitric oxide in arterial flexibility, vasodilation, and real anti-aging markers like pulse wave velocity
Why your lungs are your biggest detox organ and how oxygen therapy supports that process
How ketosis, fasting, and cellular energy interact with EWOT and red light for maximum benefit
What LED lighting is doing to your mitochondria every single day and how to fix it
How to build an affordable at-home EWOT setup for around $2,500

Thank you to our sponsors!
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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 inhealth, 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: Brad Pitzele, One Thousand Roads, EWOT, exercise with oxygen therapy, oxygen therapy, red light therapy, infrared light therapy, pseudo-hypoxia, mitochondria, mitochondrial dysfunction, biohacking, longevity, anti-aging, human performance, inflammation, inflammaging, microcirculation, endothelium, glycocalyx, nitric oxide, arterial stiffness, pulse wave velocity, capillary health, cellular energy, ATP production, aerobic respiration, anaerobic respiration, VO2 max, chronic fatigue, fibromyalgia, brain fog, autoimmune disease, Lyme disease, Bartonella, long COVID, mast cell activation, detoxification, lung health, sleep optimization, metabolism, functional medicine, ketosis, fasting, red light bulbs, LED lighting, light therapy, wavelengths, near infrared, oxygen concentrator

Resources:
• Save up to $500 (through 5/17) at One Thousand Roads: https://www.onethousandroads.com/Dave
• 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 – Trailer
01:41 – Welcome Brad
03:01 – What Is EWOT?
05:27 – EWOT vs. Hospital Oxygen
06:51 – Longevity & Inflammaging
11:42 – Pseudo-Hypoxia
12:57 – Red Light Therapy
15:47 – EWOT + Red Light Unified Theory
18:00 – Nutrition, Ketosis & VO2 Max
19:56 – Stacking EWOT & Red Light
22:01 – Equipment & Cost
26:00 – Junk Light & LED Problems
30:51 – Sunlight & Nitric Oxide
32:36 – Endothelium & Microcirculation
38:49 – Arterial Stiffness & Pulse Wave Velocity
43:29 – Lungs as a Detox Organ
45:04 – EWOT for Long COVID
47:58 – Wrap-Up
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

If you're a woman in your 30s, 40s, or 50s feeling like your body is betraying you, this episode reveals the hormonal, gut, and environmental triggers behind perimenopause that most doctors never address, and exactly what you can do about it.

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

Host Dave Asprey sits down with Cynthia Thurlow, a nurse practitioner, CEO and founder of the Everyday Wellness Project, and a globally recognized expert in intermittent fasting and women's hormonal health. Her TEDx talk on intermittent fasting has surpassed 10 million views, and she brings over 20 years of functional medicine clinical experience to one of the most underserved conversations in longevity and human performance.

Together, they tear apart the outdated medical narrative around perimenopause and menopause, exposing how a lack of knowledge, not biology, is destroying relationships, careers, and quality of life for millions of women. Dave and Cynthia dig into the gut microbiome's role in every symptom women experience in midlife, the mold toxin that is 10,000 times more potent than human estrogen and directly linked to hormonal chaos, and why biohacking your hormones as early as 35 could be the most important longevity move a woman makes. They also cover why statins are wrecking women's metabolism, how trauma accelerates ovarian aging and mitochondrial decline, the surprising connection between histamine reactions and hot flashes, and why GLP-1 micro-dosing alongside hormone replacement therapy is a game-changer for body composition and anti-aging.

This episode is essential for listening for anyone serious about biohacking, sleep optimization, functional medicine, longevity, brain optimization, supplements, metabolism, human performance, and smarter not harder approaches to women's health.

You'll Learn:
Why perimenopause actually begins around age 35 and what to do about it before symptoms hit
How a mold-derived xenoestrogen found in conventional beef disrupts hormones at 10,000 times the potency of human estrogen
The gut microbiome changes that drive hot flashes, brain fog, weight gain, and mood disorders in perimenopause
Why oral micronized progesterone beats topical for sleep optimization and hormonal stability
How testosterone drives executive function, motivation, and brain optimization in women
The lab tests every woman in perimenopause should run, including fasting insulin, ApoB, ferritin, and a full thyroid panel
Why adverse childhood events and unresolved trauma age the ovaries and tank mitochondria
How mold toxicity and Lyme disease create a hormonal perfect storm that no amount of supplements will fix
The real reason 70 percent of divorces are initiated by women, and what hormones have to do with it

Thank you to our sponsors!
- Neuronic | Go to www.neuronic.online Code DAVE for $100 off
- Superstratum Labs | Get Dave's exact home mold detox kit and save 10% at superstratumlabs.com/products/dave
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- Viome | Check it out at viome.com and use code 10DAVE for 10% off. It’s time to stop guessing and start knowing your body.

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 inhealth, 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: Cynthia Thurlow, The Menopause Gut, perimenopause, menopause, hormones, hormone replacement therapy, HRT, bioidentical hormones, progesterone, estrogen, testosterone, thyroid health, gut microbiome, women's health, functional medicine, biohacking, longevity, anti-aging, human performance, mitochondria, sleep optimization, metabolism, supplements, mold toxicity, zearalenone, xenoestrogen, hot flashes, brain fog, body composition, GLP-1, intermittent fasting, trauma, cortisol, adrenal health, leaky gut, histamine intolerance, mast cell activation, insulin resistance, fasting insulin, ApoB, ferritin, statins, ovarian aging, Dave Asprey, smarter not harder

Resources:
• Learn More From Cynthia And Get Her New Book The Menopause Gut at: https://www.cynthiathurlow.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 – Intro
04:35 – Root Causes of Perimenopause
07:50 – When Perimenopause Starts
09:47 – Progesterone: When & How
12:16 – Testosterone for Women
14:14 – Thyroid & Energy
18:41 – FDA's HRT Policy Change
20:15 – Hormones & Divorce
21:53 – GLP-1s & Body Composition
27:17 – Key Lab Tests
31:13 – AI & Budget Labs
39:44 – Gut Microbiome & Menopause
42:57 – Histamine, Mast Cells & Hot Flashes
47:55 – Toxic Mold & Xenoestrogens
50:31 – Dairy, Raw Milk & Leaky Gut
59:27 – Healing Trauma
1:03:00 – Book Recommendations
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

When you hit your 40s, you start catching colds more easily, wounds take longer to heal, and you feel rundown even after a full night's sleep. Your doctor will tell you "it's just aging." They're wrong.

It's actually your immune cells suffocating on toxic waste because their power plants—your mitochondria—are breaking down.

In this video, I explain the exact biological mechanism behind "immune aging" and why your body's natural cleanup system (mitophagy) stalls out in your 40s and 50s. More importantly, I'm sharing the breakthrough compound scientists discovered that actually reverses this. It's a molecule called Urolithin A, originally found in pomegranates.

I dive into the massive problem with trying to get this molecule from food (only 30% of people have the right gut bacteria to even make it), and the 15 years of human clinical trials behind Mitopure—the supplement that bypasses your gut completely. I even share why I spent $100,000 on an extreme T-cell procedure before I knew I could just take this to get a younger immune system in 28 days.

00:00 – Immune Decline After 40
00:39 – Why Immune Cells Weaken
01:17 – The Role of Mitochondria
02:25 – Mitophagy & Its Decline
05:45 – The Ancient Fruit: Pomegranates
06:39 – The Problem With Pomegranates
07:19 – Urolithin A as a Supplement
08:33 – Trial Results
09:58 – About MitoPure
10:46 – Call to Action

Thank you to our sponsors!
-GOT MOLD? | Go to http://gotmold.com/shopand use DAVE10 to save 10% and see what’s in your air.
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Connect with Dave Asprey!

Website: https://daveasprey.com
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The Human Upgrade Podcast: https://www.instagram.com/TheHumanUpgradePodcast/ https://m.facebook.com/Thehumanupgrade/

Danger Coffee: https://dangercoffee.com/DAVE15
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
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Frog venom burns your skin, makes you purge, and might be the most powerful healing tool you have never tried. In this episode, Host Dave Asprey sits down with Kambo researcher and practitioner Caitlin Thompson to break down how intentional suffering through this ancient Amazonian medicine is producing dramatic results for people with autoimmune conditions, chronic illness, Lyme disease, addiction, and metabolic dysfunction. From the peptide science behind the purge to the biohacking case for voluntary pain, this conversation will change how you think about healing, resilience, and human performance.

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

Caitlin Thompson is an internationally recognized Kambo practitioner and educator who has guided over 2,700 clients through this medicine, with a focus on Lyme disease, autoimmune conditions, and chronic illness. Her path into this work was shaped by her own recovery from Lyme disease and Lupus. Trained in neurobiology and rooted in psychedelic science, immune health, and the human microbiome, Caitlin is currently pioneering some of the first prospective human studies on Kambo. She collaborates directly with indigenous Amazonian communities including the Matsés, Shuar, Quechua, and Matis, and has appeared on over 100 podcasts and conferences as a leading voice at the intersection of traditional medicine and modern science.

Dave and Caitlin break down the full Kambo experience, from the transdermal burns and peptide families flooding your lymphatic system, to the purge, the frog face, and the window of clarity that follows. They explore why the suffering is not a side effect but the actual mechanism, how ordeal medicine builds the same neuroplasticity and dopamine receptor sensitivity that meditation, breathwork, and ice baths produce, and why this ancient practice is becoming one of the most talked about tools in functional medicine and longevity circles.

They also dig into the sustainability crisis threatening frog populations in the Amazon, the almost nonexistent research landscape for Kambo, why journals refuse to publish positive findings, and how AI may unlock the ability to synthesize Kambo peptides and remove the dependency on frogs entirely.

You'll Learn:
Why intentional suffering through Kambo may be one of the most effective biohacking tools for immune reset and brain optimization
How Kambo peptides interact with your mitochondria, vagal nerve, and immune system to drive deep healing
Why the purge is not a side effect but a keystone mechanism of the medicine
How ordeal medicine builds dopamine receptor sensitivity and neuroplasticity similar to fasting, cold exposure, and breathwork
What the actual risks of Kambo are and how hyponatremia kills people who do it wrong
Why Caitlin recovered from Lupus and Lyme disease using Kambo and what that means for autoimmune conditions
How Kambo compares to ketamine, ayahuasca, and other altered states for trauma and performance
Why journals refuse to publish Kambo research and what that reveals about the drug development pipeline
How AI and synthetic biology may soon make frog harvesting unnecessary
What the worst Kambo practitioners do wrong and how to find someone you can actually trust

Thank you to our sponsors!
-iRestore | Reverse hair loss at www.irestore.com/DAVE and get exclusive savings on the iRestore Elite, use code DAVE
-The One Device | Use code DAVE for $10 off at theonedevice.com/dave
-MASA Chips | Go to https://www.masachips.com/DAVEASPREY and use code DAVEASPREY for 25% 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 inhealth, 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: Caitlin Thompson, Kambo practitioner, frog venom healing, Kambo ceremony, Kambo peptides, phyllo medusa bicolor, transdermal burns, hyponatremia Kambo, Kambo autoimmune, Lyme disease Kambo, Lupus recovery, ordeal medicine, intentional suffering dopamine, Kambo research, Kambo safety, Kambo training, Amazon frog medicine, Kambo vs ayahuasca, biohacking, Dave Asprey, human performance, neuroplasticity

Resources:
• Visit Caitlins Website to Learn More: https://kamboinstitute.org/
• 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 – Trailer
01:15 – Introduction
05:33 – Guest Introduction
09:46 – Caitlin's Origin Story
12:46 – Kambo & Healing
16:29 – Trauma, PTSD & Psychosomatics
19:36 – What Is Kambo?
22:41 – Journey Duration
24:26 – Pharmacology & Peptides
28:55 – Publishing Challenges & Bias
30:45 – How to Do It Wrong
32:22 – Legal Status
35:14 – Synthesizing Kambo
39:34 – Indigenous Origins & Folklore
42:46 – Safety & Risks
48:56 – Where to Find Caitlin
51:25 – Pain, Resilience & BICEP
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.