The Human Upgrade: Biohacking for Longevity & Performance

Back again with one of the best episodes we've done on the channel. So good that we had to play it once more for you! Today you’ll meet Robert Waldinger, M.D., who leads an extraordinary scientific study on happiness that’s still going strong after eight decades. The study set out to understand human health by what made people thrive.
Since 1938, the Harvard Study of Adult Development has tracked two groups of men and their families with the goal of discovering what really makes for a good life. Along the way, thousands of questions were asked, and hundreds of measurements were taken—from brain scans to blood work. Three strong themes emerged from the study:
Social connections are really good for you. Loneliness kills.
It’s the quality of your close relationships that matters.
Good close relationships don’t just protect your body, they protect your brain.

Dr. Waldinger combined those lifelong case studies with modern psychological research in his new book, co-authored with Marc Schulz, Ph.D., “The Good Life: Lessons from the World's Longest Scientific Study of Happiness." This discussion gives you real-life tools to hack your happiness. You’ll learn things like:
how relationships improve your physical, mental and emotional health. (More than you know!)
how to evaluate the effect of your relationships on your well-being. (Don’t be dragged down.)
what social fitness is and how to practice it. (Yes, it’s a flex.)
ways to enliven and energize your relationships. (Energy totally matters.)
why casual and work relationships matter more than you think. (A surprisingly big contribution.)

You'll Learn:
Why loneliness physically harms your body — affecting your brain, immune function, sleep, and pain sensitivity
The likely mechanism behind why relationships improve health: how a good listener helps regulate your stress response
What "social fitness" is and why relationships wither from neglect, even without conflict
The four attachment styles and why knowing yours matters before committing to a relationship
Why intergenerational friendships may be one of the most underused tools for personal growth and happiness

Resources:
• Visit https://metabolismfixbook.com/ to learn more about JJ Virgin’s new book, The Metabolism Fix, and access the bonus resources she created to go with it.
• 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/davetube
• My Daily Supplements: SuppGrade Labs (15% Off)
• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)

Timestamps:
00:00 — Introduction & the Study
04:43 — What Makes a Good Life
08:47 — How Relationships Heal
13:44 — Happiness: Nature vs Nurture
17:59 — Measuring Happiness
23:56 — Life Stages & Happiness
35:34 — Social Fitness
44:30 — Energizing Relationships
56:14 — Attachment & Childhood
1:05:04 — Casual Friends & Legacy

Thank you to our sponsors!
- Butcher Box | Go to ButcherBox.com/HUMANUPGRADE to get $20 off your first box, plus your choice of free ground beef for life, or free chicken thigh
- ZenBud | Dave’s Nervous System Biohack. Visit zenbud.health and use code DAVE15 at checkout for a discount.
- BodyHealth | Visit BodyHealth.com and use code DAVE20 for 20% off your first purchase.
- Puori | Use code DAVE at puori.com/DAVE to get 32% off your first Puori CP1 Pure Collagen order when you start a subscription. You save more than $26.

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Catharine Arnston on Spirulina, Chlorella, Mitochondria, Detox, Brain Energy, and Longevity

Visit https://energybits.com/ and use code HUMANUPGRADE for 20% off.

Could one of the oldest foods on Earth also be one of the most overlooked tools for mitochondrial health, brain function, detoxification, and longevity?

Host Dave Asprey sits down with Catharine Arnston, founder of ENERGYbits and author of Love Your Health to Bits with Algae, to explore the biology of spirulina and chlorella and why these microscopic organisms have been studied for decades as unusually nutrient-dense foods.

Catharine explains the major differences between spirulina and chlorella, from how they are grown and processed to how she uses them for completely different purposes. Spirulina contains compounds including phycocyanin and superoxide dismutase that Catharine believes can support mitochondrial function, antioxidant defenses, cellular energy, and brain health, while chlorella is used primarily for binding and removing unwanted compounds such as heavy metals. They also discuss why water quality, sourcing, drying temperature, and processing can dramatically change the final product.

The conversation goes deep into mitochondrial biology, including the electron transport chain, ATP production, oxidative stress, free radicals, cytochrome c, superoxide dismutase, and the blue pigment phycocyanin. Dave connects these mechanisms to his own experience rebuilding mitochondrial function and explains why increasing cellular energy without adequate antioxidant defenses may create problems, particularly for people experimenting with advanced longevity interventions such as mitochondrial peptides.

Dave and Catharine also explore methylene blue, psychedelics, exercise, brain aging, environmental toxins, nutrient density, food quality, algae farming, sustainable agriculture, and why maintaining mitochondrial function may become increasingly important with age. Catharine, who turns 70 shortly after the recording, also shares the philosophy behind her first book and her belief that aging does not have to mean accepting declining energy and cognitive function.

This is essential listening for anyone interested in mitochondria, spirulina, chlorella, cellular energy, brain health, detoxification, oxidative stress, longevity, biohacking, nutrient density, methylene blue, peptides, and maintaining performance as you age.

You’ll Learn:
Why spirulina and chlorella work differently in the body
How spirulina may support mitochondrial energy and antioxidant defenses
Why chlorella is commonly used for heavy metal and toxin binding
What phycocyanin and superoxide dismutase do inside cells
How oxidative stress can disrupt mitochondrial energy production
Why Dave cautions against pushing mitochondrial output without adequate cellular protection
How algae may support brain health, longevity, and performance as you age


Dave Asprey is 4x NY Times Bestselling Author, Longevity Expert and Creator of the Biohacking Movement. 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: Catharine Arnston, ENERGYbits, spirulina, chlorella, algae, microalgae, mitochondrial health, mitochondria, cellular energy, ATP production, electron transport chain, oxidative stress, free radicals, superoxide dismutase, SOD, phycocyanin, brain health, detoxification, heavy metals, glyphosate, environmental toxins, methylene blue, MOTS-c, peptides, biohacking, longevity, healthy aging, nutrient density, antioxidant defense, sustainable food

Resources:
• Visit https://energybits.com/ and use code HUMANUPGRADE for 20% off.
• 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/davetube
• My Daily Supplements: SuppGrade Labs (15% Off)
• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)

Thank you to our sponsors!
- Butcher Box | Go to ButcherBox.com/HUMANUPGRADE to get $20 off your first box, plus your choice of free ground beef for life, or free chicken thigh
- ZenBud | Dave’s Nervous System Biohack. Visit zenbud.health and use code DAVE15 at checkout for a discount.
- Our Place | Upgrade your kitchen with Our Place today. Visit fromourplace.com/DAVE and use code DAVE for 10% off sitewide.
- Kenetik | Instead of pushing your system harder, Kenetik feeds your brain the ketones it craves to fuel calm clarity and steady focus. Go to drinkkenetik.com/DAVE and use code DAVE for a discount.

Timestamps:
00:00 — Show Open
01:25 — Algae Origins & History
06:15 — Sourcing Quality Algae
09:15 — Nutrient Density Crisis
17:15 — Spirulina vs. Chlorella
22:30 — Algae Industry Applications
27:45 — Algae in Your Cells
33:20 — SOD & Brain Health
42:00 — Phycocyanin & Cancer
52:30 — Aging vs. Declining
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Try TrueDark glasses: https://truedark.com
Try Danger Coffee: https://dangercoffee.com/discount/davetube
Try Suppgrade Labs: https://shopsuppgradelabs.com/
Try Longevity Gummies: https://www.timeline.com/partners/dave-asprey

If you're waking up exhausted, foggy, or inflamed and nothing seems to fix it, the answer might be hiding in your walls. This deep dive walks through how toxic mold and mycotoxins settle into your brain, nerves, and mitochondria, how to properly test your home and body for exposure, and the exact order of operations, environment first, then detox, that actually leads to recovery. Drawing from his own diagnosis with mold-related brain damage, the creator breaks down everything from HVAC contamination to binders and glutathione so you can finally stop chasing symptoms and address the real source.

Thank you to our sponsors!
Butcher Box | Go to ButcherBox.com/HUMANUPGRADE to get $20 off your first box, plus your choice of free ground beef for life, or free chicken thigh
Neuronic | Go to www.neuronic.online Code DAVE for $100 off
iRestore | Unlock your best hair & skin with @iRestorelaser and HUGE savings on iRESTORE with code DAVE at irestore.com/DAVE

Timestamps:
00:00 — Mold Toxins and My Story
02:14 — How Mycotoxins Damage Cells
04:09 — Three Sources of Mold
05:35 — Track Symptoms by Location
07:20 — Fix Environment Before Detox
08:53 — Mold Testing Methods
10:35 — Remediation and Moisture Control
12:47 — Belongings Can Recontaminate
14:45 — Why Recovery Varies
17:23 — Detox Protocol and Binders

Connect with Dave Asprey!
Website: https://daveasprey.com
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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.

Back with another all-time classic. Teal's is one of those episodes I keep going back to because it was just that good. Now more than ever, we need to ask ourselves: what is the role of Ego? Do we need to worry about AI killing us? Is there hope for the future of our species?

These are just a few of the big questions you’ll tackle in this enlightening and esoteric episode re-run. I’m joined by Teal Swan, a thought leader, bestselling author, and international speaker who is on a mission to reduce human suffering. After a challenging upbringing, Teal emerged with a unique ability to talk about psychology, shadow work, and the nature of our world.

Teal shares the unusual and special way she sees the world. We talk about her ESP powers, how to identify a narcissist, and her favorite dimensions. We also get into the divine masculine vs. the divine feminine, the nature of ego, and how to build trust in the world and others.

00:00 — Trailer
00:18 — Intro
6:12 — Understanding Narcissism
13:20 — AI and Spiritual Perception
19:30 — Birth Trauma and Memory
28:00 — Art and Different Realities
35:22 — The Nature of Ego
42:50 — Divine Masculine and Feminine
50:00 — Hormones and Hope
54:05 — Synchronization Workshops
1:00:29 — Outro

Sponsors
Butcher Box | Go to ButcherBox.com/HUMANUPGRADE to get $20 off your first box, plus your choice of free ground beef for life, or free chicken thigh
EMR-Tek | https://www.emr-tek.com/DAVE and use code DAVE for 40% off.
iRestore | Unlock your best hair & skin with @iRestorelaser and HUGE savings on iRESTORE with code DAVE at irestore.com/DAVE

Resources:
• Learn More About Teal's Work At: https://tealswan.com/about-teal/
• 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/davetube
• My Daily Supplements: SuppGrade Labs (15% Off)
• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)

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

Dr. Michael Leon on Smell Training, Memory, Sleep, Alzheimer’s Risk, and Brain Longevity

Your sense of smell may reveal more about your brain health than you realize, and stimulating it while you sleep may improve memory, sleep quality, and cognitive function.

**Visit https://memoryair.com/ and use code DAVE15 for 15% off. **

Host Dave Asprey sits down with Dr. Michael Leon, Professor Emeritus of Neurobiology and Behavior at UC Irvine and one of the world’s most cited scientists, to explore why smell may be one of the most overlooked tools for brain health and longevity.

Dr. Leon explains why the olfactory system has unusually direct access to the brain’s memory and emotional centers, why smell often declines alongside memory after age 60, and why reduced olfactory function has been associated with Alzheimer’s disease, cognitive decline, depression, and increased all-cause mortality. They also discuss how COVID, chronic congestion, pollution, stress, and aging can impair smell without people realizing it.

The conversation dives into olfactory enrichment, including research showing major improvements in memory when older adults were exposed to multiple scents during sleep. Dr. Leon explains why novelty matters, how nighttime scent exposure may increase deep sleep and reduce nightmares, and why olfactory stimulation is being studied in dementia, PTSD, depression, and autism. Dave also explores connections between smell, GLP-1 drugs, exercise, rapamycin, spermidine, oxytocin, hormones, mitochondrial function, and other longevity interventions.

This is essential listening for anyone interested in memory, sleep, Alzheimer’s prevention, brain aging, smell training, dementia, PTSD, autism, longevity, neuroplasticity, biohacking, and protecting cognitive function as you age.

You’ll Learn:
-Why your sense of smell often declines alongside memory
-How smell connects directly to the brain’s memory and emotional centers
-Why poor olfactory function is associated with Alzheimer’s risk and mortality
-How chronic congestion may affect memory and brain health
-What COVID-related smell loss may mean for long-term cognitive health
-How olfactory enrichment can stimulate memory centers while you sleep
-Why one study reported a 226% improvement in memory in healthy older adults
-How scent exposure may increase deep sleep and reduce nightmares
-Why novelty and rotating scents appear to matter for neuroplasticity
-How smell training is being studied in dementia, depression, PTSD, and autism
-Why several longevity interventions are also associated with improved olfaction
-How GLP-1 drugs may affect smell, food enjoyment, memory, and emotion
-Why professional wine tasters may offer clues about protecting the aging brain


Thank you to our sponsors!
- KILLSwitch | If you’re ready for the best sleep of your life, order now at https://www.switchsupplements.com/ and use code DAVE for 20% off
- PredictiveMind™ | Get your Brain Pattern Mapping report at predictivemind.io/dave and use code DAVE for 10% off.
- Fatty15 is on a mission to support Healthy Aging for All, including all ages and stages of life. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.comDAVE and using code DAVE at checkout.
- LMNT | Right now, grab any LMNT drink mix and they'll throw in a free sample pack. Go to drinklmnt.com/dave to get yours.

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: Michael Leon, smell training, olfactory enrichment, sense of smell, memory improvement, brain aging, Alzheimer’s disease, dementia, deep sleep, nightmares, PTSD, autism, depression, COVID smell loss, olfactory system, neuroplasticity, MemoryAir, essential oils, cognitive decline, all-cause mortality, GLP-1, rapamycin, spermidine, oxytocin, longevity, brain health, sleep optimization, memory loss, olfactory stimulation


Resources:
• Visit https://memoryair.com/ and use code DAVE15 for 15% off.
• 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/davetube
• My Daily Supplements: SuppGrade Labs (15% Off)
• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)

Timestamps:
00:00 — Smell and Your Brain
01:25 — Intro
06:52 — Why Smell Goes Unnoticed
10:59 — Making MemoryAir
15:46 — Smell and Dementia
20:00 — Smell Predicts Lifespan
25:32 — Testing Your Sense of Smell
28:33 — Autism and Olfactory Therapy
36:23 — Biohacking Your Nose
42:50 — GLP-1 and Olfaction
45:55 — PTSD, Nightmares, and Sleep
See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.