The Human Upgrade: Biohacking for Longevity & Performance

Reversing The American Food Pyramid | Calley Means : 1395

Back in 2024 with Calley Means at South by Southwest, we sat down and talked about his mission to flip the old American food pyramid upside down for the greater good. Well guess what, the pressure is finally working! This rerun is the ultimate receipt that focus, repetition, and smart lobbying for human health can still move the needle!  Host Dave Asprey sits down with Calley Means, entrepreneur, policy advocate, and co-author of Good Energy. Together, they break down how the U.S. healthcare system became a sick-care system, why ultra-processed food dominates public policy, and how individuals can reclaim autonomy over their biology. From CGMs and metabolic health to food subsidies, lobbying, and free speech, this episode challenges deeply held assumptions about medicine, nutrition, and personal responsibility. You’ll Learn:  • Why chronic disease is the most profitable business model in modern history  • How metabolic dysfunction drives obesity, diabetes, depression, and infertility  • Why ultra-processed food sits at the root of America’s health collapse  • How CGMs and metabolic data threaten entrenched healthcare incentives  • What “food is medicine” really means and where it gets weaponized  • How HSA and FSA dollars can legally support food, exercise, and prevention  • Why fixing incentives matters more than blaming individuals  • How reclaiming health autonomy is tied to free speech and human resilience  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 is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting-edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.  Episodes are released every Tuesday, Thursday, and Friday (audio-only) where Dave asks the questions no one else dares, and brings you real tools to become more resilient, aware, and high performing.  Keywords: Calley Means Good Energy, Calley Means interview, Good Energy metabolic health, metabolic dysfunction America, ultra processed food policy, food is medicine debate, healthcare incentives crisis, chronic disease economics, insulin resistance epidemic, CGM health data access, metabolic health lobbying, seed oils sugar inflammation, glyphosate food system, HSA food exercise eligibility, health autonomy biohacking, metabolic freedom podcast, american food pyramid, rfk food pyramid, 2026 food pyramid  Thank you to our sponsors!   * Essentia | Go to https://myessentia.com/dave [https://myessentia.com/dave] and use code DAVE for $100 off The Dave Asprey Upgrade.  Resources:    • Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/ [https://daveasprey.com/2026-biohacking-trends-report/]  • Join My Low-Oxalate 30-Day Challenge: https://daveasprey.com/2026-low-ox-reset/ [https://daveasprey.com/2026-low-ox-reset/]  • Dave Asprey's Latest News | Go to https://daveasprey.com/ [https://daveasprey.com/] to join Inside Track today.   • Danger Coffee: https://dangercoffee.com/discount/dave15 [https://dangercoffee.com/discount/dave15]    • My Daily Supplements: SuppGrade Labs [https://www.shopsuppgradelabs.com/discount/DAVE15] (15% Off)    • Favorite Blue Light Blocking Glasses: TrueDark [https://truedark.com/?coupon-code=DAVEASPREY15&sc-page=shop] (15% Off)    • Dave Asprey’s BEYOND Conference: https://beyondconference.com [https://beyondconference.com/]    • Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated [https://daveasprey.com/heavily-meditated]   • Upgrade Collective: https://www.ourupgradecollective.com [https://www.ourupgradecollective.com/]    • Upgrade Labs: https://upgradelabs.com [https://upgradelabs.com/]    • 40 Years of Zen: https://40yearsofzen.com [https://40yearsofzen.com/]  Timestamps:  0:00 – Introduction  2:11 – Mom’s Cancer Story  4:24 – Healthcare System Incentives  10:14 – TruMed and Food as Medicine  15:51 – FDA and IRS Pushback  17:25 – Political Solutions and RFK  19:49 – Childhood Obesity Crisis  21:49 – The Chronic Disease Industry  26:54 – State of Emergency Proposal  29:07 – Healthcare Industry Mindset  31:30 – COVID and Metabolic Health  32:28 – Taking Back Health Autonomy  34:16 – Medical System Collusion  35:56 – Research Corruption  37:21 – Pharma Bribes and Conflicts  40:17 – Ozempic and Civil Rights Groups  42:35 – Personal Mission and Mom’s Legacy  50:16 – Media Power and Free Speech  54:00 – Weaponizing Social Justice  55:16 – Systemic Poisoning of the Population  57:37 – Technology as a Health Solution  1:03:20 – Regenerative Farming and Robotics  1:06:34 – Controlling the Food Supply  1:10:18 – Closing Thoughts  See Privacy Policy at https://art19.com/privacy [https://art19.com/privacy] and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info [https://art19.com/privacy#do-not-sell-my-info].

The Willpower Drug: How to Supplement Discipline : 1394

Creatine is a hot subject right now, but I’m guessing you might not know as much about it as you could. Well step into a new creatine masterclass with our friends from Qualia. This episode shows you why it is not just for muscle, but one of the most powerful and well studied upgrades for brain energy, metabolism, sleep resilience, and long term human performance. You will learn how creatine supports mitochondria, buffers ATP, reduces cravings, and helps you think, train, and recover with more energy instead of relying on willpower.  Watch this episode on YouTube for the full video experience:  https://www.youtube.com/@DaveAspreyBPR [https://www.youtube.com/@DaveAspreyBPR]    Host Dave Asprey sits down with Greg Kelly for a deep, practical masterclass on creatine and energy biology. Greg Kelly is a naturopathic physician, functional medicine expert, and longtime researcher in supplements and nootropics. He has spent decades studying creatine, mitochondrial function, cognition, and performance, and has contributed to peer reviewed research while working directly with athletes, clinicians, and high performers.    Together, Dave and Greg break down how creatine works at the cellular level, why it matters for cognition, emotional regulation, and metabolism, and how it supports the brain and body during stress, sleep deprivation, dieting, and recovery. They explore neuroplasticity, ATP production, magnesium, methylation, and why energy availability drives discipline, focus, and resilience more effectively than willpower alone. They also explain why creatine matters for women, aging adults, and people dealing with fatigue or obesity, and how creatine supports brain function even when muscle mass is low.    This conversation connects bodybuilding research with modern longevity science, nootropics, functional medicine, and sleep optimization. Dave and Greg also expose why creatine quality matters, how contaminants can impair mitochondrial function, why some products fail label claims, and how to choose forms that absorb better and cause less bloating. Practical strategies like dosing, timing, stacking with magnesium, and using creatine with hot coffee are all covered, including why Dave uses it with Danger Coffee as part of his Smarter Not Harder approach.    You’ll Learn:  • Why creatine acts as an ATP buffer for both muscles and the brain  • How mitochondria drive cognition, metabolism, and emotional regulation  • The real dosing debate from low daily maintenance to higher cognitive doses  • Why women often need more creatine than men  • How creatine supports performance during sleep deprivation and sleep debt  • The link between magnesium, creatine phosphate, and ATP production  • How methylation and TMG relate to creatine synthesis and timing  • Why creatine can reduce cravings by improving cellular energy  • How low quality creatine and contaminants can damage mitochondrial function  • When creatine matters most for longevity, resilience, and human performance    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 is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.    Episodes are released every Tuesday and Thursday, where Dave asks the questions no one else dares, and brings you real tools to become more resilient, aware, and high performing.    Thank you to our sponsors!  • Screenfit | Get your at-home eye training program for 40% off using code DAVE at https://www.screenfit.com/dave [https://www.screenfit.com/dave]  • ECHO Water | Go to http://echowater.com/dave [http://echowater.com/dave] and use code DAVE10 for 10% off your ECHO Flask  • NeuroVeda Health | Go to https://www.neurovedahealth.com/aspery [https://www.neurovedahealth.com/aspery] to learn more and book your week  • STEMREGEN | Go to http://stemregen.co/dave30 [http://stemregen.co/dave30] and use code DAVE30 for 30% off your next 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 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: creatine brain energy, creatine ATP buffering, creatine mitochondria, creatine cognitive performance, creatine supplementation science, creatine dosing cognition, creatine sleep deprivation, creatine emotional regulation, creatine cravings metabolism, creatine fatigue brain, creatine women dosing, creatine longevity science, creatine nootropics, creatine brain optimization, ATP brain energy, mitochondrial energy production, magnesium creatine ATP, creatine methylation TMG, creatine bioavailability, danger coffee creatine, dave asprey creatine, greg kelly creatine, smarter not harder energy    Resources:    • Go To:  www.qualialife.com/humanupgrade [http://www.qualialife.com/humanupgrade] for an automatic extra 15% discount to try Qualia Creatine.  • Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/ [https://daveasprey.com/2026-biohacking-trends-report/]  • Join My Low-Oxalate 30-Day Challenge: https://daveasprey.com/2026-low-ox-reset/ [https://daveasprey.com/2026-low-ox-reset/]  • Dave Asprey's Latest News | Go to https://daveasprey.com/ [https://daveasprey.com/] to join Inside Track today.   • Danger Coffee: https://dangercoffee.com/discount/dave15 [https://dangercoffee.com/discount/dave15]    • My Daily Supplements: SuppGrade Labs [https://www.shopsuppgradelabs.com/discount/DAVE15] (15% Off)    • Favorite Blue Light Blocking Glasses: TrueDark [https://truedark.com/?coupon-code=DAVEASPREY15&sc-page=shop] (15% Off)    • Dave Asprey’s BEYOND Conference: https://beyondconference.com [https://beyondconference.com/]    • Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated [https://daveasprey.com/heavily-meditated]   • Upgrade Collective: https://www.ourupgradecollective.com [https://www.ourupgradecollective.com/]    • Upgrade Labs: https://upgradelabs.com [https://upgradelabs.com/]    • 40 Years of Zen: https://40yearsofzen.com [https://40yearsofzen.com/]     Timestamps:  00:00 – Trailer  01:25 – Introduction  04:57 – History of Creatine  07:47 – How Creatine Works  12:00 – Dietary Sources of Creatine  13:30 – Creatine Dosing Guidelines  18:08 – Cognitive Benefits of Creatine  19:36 – Bodybuilding vs Biohacking Doses  22:08 – Kidney Function and Safety  24:42 – Sleep, Recovery, and Creatine  26:08 – Bloating and Absorption Issues  30:53 – Timing, Caffeine, and Coffee Stacks  34:07 – Different Forms of Creatine  43:06 – Weight Loss, Obesity, and Metabolism  45:50 – Testosterone and Hormones  47:47 – Women and the Menstrual Cycle  50:12 – Pregnancy and Fertility  53:44 – Magnesium and ATP Connection  56:17 – Methylation and TMG  01:01:18 – Creatine Quality and Contaminants  01:09:17 – Practical Creatine Tips  01:15:46 – Creatine for Kids and Teenagers  See Privacy Policy at https://art19.com/privacy [https://art19.com/privacy] and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info [https://art19.com/privacy#do-not-sell-my-info].

How Long Can Humans Really Live… (with Dan Buettner) : 1393

You’re about to hear one of the most honest longevity conversations ever recorded. This co hosted episode brings together two longevity leaders with opposing views on how long humans can live, yet enormous respect for each other and the science. Recorded live at Eudemonia, this discussion gives you clear frameworks for longevity, biohacking, human performance, and anti aging without all the tribal thinking that can plague modern health conversations!   Watch this episode on YouTube for the full video experience:  https://www.youtube.com/@DaveAspreyBPR [https://www.youtube.com/@DaveAspreyBPR]  Host Dave Asprey sits down with Dan Buettner for a rare co hosted podcast that explores where biohacking and Blue Zones philosophy clash and where they surprisingly align. Dan Buettner is a National Geographic Explorer, Emmy Award winning producer, and five time New York Times bestselling author. He is best known for identifying the Blue Zones, regions of the world where people live the longest and healthiest lives. His research has reshaped cities, healthcare systems, and insurance models across the United States, improving health outcomes for more than 10 million Americans. His Netflix series Live to 100: Secrets of the Blue Zones earned six Emmy nominations and won three. Dan is also an accomplished endurance athlete with three Guinness World Records in distance cycling.    Together, Dave and Dan debate the true limits of human lifespan, whether longevity is driven more by environment or intervention, and how modern tools like AI, functional medicine, supplements, fasting, ketosis, and sleep optimization compare to walkable communities, movement, and purpose. They explore mitochondria, neuroplasticity, metabolism, brain optimization, and why Smarter Not Harder applies whether you follow a carnivore leaning diet, a bean based diet, or something in between. This episode gives you both sides of the longevity argument and lets you decide what fits your biology, values, and goals.    You’ll Learn:  • Why Dan believes average human lifespan likely tops out in the mid 90s and how Blue Zones support longevity without chronic disease  • Why Host Dave Asprey believes biohacking, AI, and modern science could push longevity toward 150, 180, or beyond  • How environmental design hacks unconscious behavior more effectively than willpower  • The overlooked role of light, darkness, and circadian rhythm in sleep optimization and human performance  • How fasting and ketosis support longevity when used strategically instead of obsessively  • Why mitochondria signaling may matter more than fixing every cell individually  • How neuroplasticity and brain optimization influence aging and resilience  • Where supplements and nootropics help and where simplicity wins  • The real debate around carnivore diets, carbs, beans, metabolism, and longevity  • Why community, purpose, and movement remain foundational even in advanced biohacking  • How Danger Coffee fits into energy, focus, and Smarter Not Harder performance strategies    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 is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.  Episodes are released every Tuesday and Thursday, where Dave asks the questions no one else dares, and brings you real tools to become more resilient, aware, and high performing.  Thank you to our sponsors!  - BodyGuardz | Visit https://www.bodyguardz.com/ [https://www.bodyguardz.com/] and use code DAVE for 25% off.  - MASA Chips | Go to https://www.masachips.com/DAVEASPREY [https://www.masachips.com/DAVEASPREY] and use code DAVEASPREY for 25% off your first order.  - Puori | Use code DAVE at http://puori.com/DAVE [http://puori.com/DAVE] to get 32% off your Puori Fish Oil when you start a subscription. You save more than $18.  - BrainTap | Go to http://braintap.com/dave [http://braintap.com/dave] to get $100 off the BrainTap Power Bundle.  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: longevity debate, biohacking vs blue zones, dave asprey dan buettner, human lifespan limits, how long can humans live, anti aging science, blue zones longevity, environment vs intervention longevity, human performance optimization, mitochondria signaling, aging clocks epigenetics, neuroplasticity aging, brain optimization longevity, sleep optimization circadian rhythm, fasting longevity science, intermittent fasting longevity, ketosis metabolism aging, AI longevity tools, AI exercise training, VO2 max lifespan, metabolism optimization, supplements longevity, nootropics brain health, carnivore diet longevity, beans vs meat longevity, protein mTOR aging, functional medicine longevity, community purpose lifespan, movement vs exercise longevity, light exposure circadian health, darkness sleep longevity, daveasprey biohacking, dan buettner blue zones, smarter not harder longevity, danger coffee performance   Resources:    • Dan's new podcast: https://danbuettner.com/podcast/ [https://danbuettner.com/podcast/]  • Dan’s website: https://danbuettner.com/ [https://danbuettner.com/]  • Dave Asprey's Latest News | Go to https://daveasprey.com/ [https://daveasprey.com/] to join Inside Track today.   • Danger Coffee: https://dangercoffee.com/discount/dave15 [https://dangercoffee.com/discount/dave15]    • My Daily Supplements: SuppGrade Labs [https://www.shopsuppgradelabs.com/discount/DAVE15] (15% Off)    • Favorite Blue Light Blocking Glasses: TrueDark [https://truedark.com/?coupon-code=DAVEASPREY15&sc-page=shop] (15% Off)    • Dave Asprey’s BEYOND Conference: https://beyondconference.com [https://beyondconference.com/]    • Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated [https://daveasprey.com/heavily-meditated]   • Upgrade Collective: https://www.ourupgradecollective.com [https://www.ourupgradecollective.com/]    • Upgrade Labs: https://upgradelabs.com [https://upgradelabs.com/]    • 40 Years of Zen: https://40yearsofzen.com [https://40yearsofzen.com/]     Timestamps:  0:00 – Trailer  2:50 – Introduction to Dan Buettner  4:59 – Light & Circadian Biology  7:21 – Aging Science & Interventions  13:18 – Community & Social Connection  15:16 – Biohacking Basics  19:04 – Movement & Exercise  21:20 – Diet & Nutrition Philosophy  31:06 – Dave’s Daily Diet  33:49 – Salt & Hydration  41:07 – Marketing & Building Bulletproof  49:10 – Rapid Fire Round  55:00 – Closing Thoughts  See Privacy Policy at https://art19.com/privacy [https://art19.com/privacy] and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info [https://art19.com/privacy#do-not-sell-my-info].

This Legal Boner Pill Is Hiding A Future Heart Attack : 1392

Most men think ED is just a performance issue. It’s not. It’s one of the earliest warning signs of cardiovascular decline and it often appears years before chest pain, shortness of breath, or heart attack symptoms. Thank you to our sponsors!  -EMR-Tek | https://www.emr-tek.com/DAVE [https://www.emr-tek.com/DAVE] and use code DAVE for 40% off. -GOT MOLD? | Go to http://gotmold.com/shop [http://gotmold.com/shop] and use DAVE10 to save 10% and see what’s in your air. Chapters 00:00 - The “Legal Blue Pill” Myth & Hidden Danger 00:57 - What ED Actually Is (Not the Commercial Version) 01:45 - Circulation, Arteries & the Real Root Cause 03:27 - The Problem with Relying on ED Pills 05:03 - Treat ED as a Cardiovascular Symptom 05:55 - Patterns That Reveal Vascular Decline 07:10 - The ED–Heart Attack Countdown Window 08:14 - How To Fix This Problem 10:10 - Microdosing Cialis for Vascular Support 10:45 - Aspirin as Another Option 11:15 - Lifestyle Drivers of Vascular Damage & Solutions 13:15 - Movement, Walking & Circulation Basics 13:40 - The Mitochondria–Erection Connection 15:00 - Recharging Mitochondria 16:02 - Chronic Inflammation: The Silent Culprit 17:17 - Smoking, Vaping, Obesity & Diabetes 18:30 - How To Reduce Inflammation Resources:   • Dave Asprey's Latest News | Go to https://daveasprey.com/ [https://daveasprey.com/] to join Inside Track today.  • Danger Coffee: https://dangercoffee.com/discount/dave15 [https://dangercoffee.com/discount/dave15]   • My Daily Supplements: SuppGrade Labs [https://www.shopsuppgradelabs.com/discount/DAVE15] (15% Off)   • Favorite Blue Light Blocking Glasses: TrueDark [https://truedark.com/?coupon-code=DAVEASPREY15&sc-page=shop] (15% Off)   • Dave Asprey’s BEYOND Conference: https://beyondconference.com [https://beyondconference.com/]   • Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated [https://daveasprey.com/heavily-meditated]  • Upgrade Collective: https://www.ourupgradecollective.com [https://www.ourupgradecollective.com/]   • Upgrade Labs: https://upgradelabs.com [https://upgradelabs.com/]   • 40 Years of Zen: https://40yearsofzen.com [https://40yearsofzen.com/]  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:  Instagram: https://www.instagram.com/TheHumanUpgradePodcast/  Facebook: https://m.facebook.com/Thehumanupgrade/ [https://m.facebook.com/Thehumanupgrade/] See Privacy Policy at https://art19.com/privacy [https://art19.com/privacy] and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info [https://art19.com/privacy#do-not-sell-my-info].

Biohacking News Weekly Update : 1391

This episode covers:  • Colon Cancer in the Young and Why Risk May Start in Infancy  New reporting highlights a troubling rise in early-onset colon cancer, including cases in highly fit endurance athletes. Researchers identified a distinct DNA damage signature linked to colibactin, a toxin produced by certain strains of E. coli, with evidence suggesting the damage may occur in infancy. Dave explains why fitness alone isn’t protective, how early-life microbiome disruption and low-fiber modern diets stack long-term risk, and why earlier screening and gut-supportive habits like fiber, resistant starch, and circadian alignment matter more than ever.  Source: https://www.businessinsider.com/why-so-many-young-people-getting-colon-cancer-answer-infancy-2025-12 [https://www.businessinsider.com/why-so-many-young-people-getting-colon-cancer-answer-infancy-2025-12]    • Kefir-Derived Bacteria, Immune Aging, and the Thymus  A mouse study found that a kefir-derived bacterial strain, even when heat-inactivated, reduced age-related thymus shrinkage and lowered inflammatory signaling like IL-6. Dave breaks down why the thymus is central to immune aging, how chronic inflammation accelerates immune decline, and why your immune system responds to microbial signals, not just live probiotics. He explains how consistent fermented foods can act as immune training rather than a one-off supplement strategy.  Source: https://economictimes.indiatimes.com/magazines/panache/popular-drink-can-reverse-aging-this-beverage-can-improve-immunity-and-help-achieve-longevity-finds-research/articleshow/126162250.cms [https://economictimes.indiatimes.com/magazines/panache/popular-drink-can-reverse-aging-this-beverage-can-improve-immunity-and-help-achieve-longevity-finds-research/articleshow/126162250.cms]    • Why Vitamin D Doesn’t Work Without Magnesium  A human trial shows that magnesium status strongly determines how vitamin D behaves in the body. Magnesium is required for the enzymes that activate vitamin D, and deficiency can block its effects. Dave explains why some people see no improvement despite supplementing vitamin D, how magnesium restored low levels and normalized high ones, and why nutrient networks matter more than megadosing a single vitamin.  Source: https://www.sciencedaily.com/releases/2025/12/251228020010.htm [https://www.sciencedaily.com/releases/2025/12/251228020010.htm]    • The Selenium Sweet Spot and Mortality Risk  A large population analysis found a U-shaped relationship between dietary selenium intake and mortality. Low selenium increased all-cause and cardiovascular mortality, while higher intake offered no additional benefit and may increase risk. Dave explains selenium’s role in antioxidant defense, thyroid function, and immunity, why deficiency and excess are both problems, and how to approach selenium as a precision nutrient rather than a blanket supplement.  Source: https://www.nature.com/articles/s41598-025-29228-3 [https://www.nature.com/articles/s41598-025-29228-3]    • Time-Restricted Eating: Why the Window Matters More Than the Meal  A randomized controlled trial compared early time-restricted eating, late time-restricted eating, and unrestricted eating. Both time-restricted groups naturally ate fewer calories without dieting, mainly by reducing snacking, while the unrestricted group drifted upward. Dave explains why the real benefit isn’t metabolic magic but behavioral control, how eating windows reduce decision fatigue and metabolic noise, and why consistency beats perfection when using time-restricted eating as a long-term tool.  Source: https://www.nature.com/articles/s41467-022-28662-5 [https://www.nature.com/articles/s41467-022-28662-5]    Keywords: early onset colon cancer, colon cancer in young adults, gut microbiome infancy, colibactin E. coli, precancerous colon polyps, fiber and colon health, kefir immune aging, fermented foods immunity, thymus aging, T-cell decline aging, IL-6 chronic inflammation, immune resilience longevity, vitamin D magnesium interaction, magnesium deficiency vitamin D, nutrient cofactor metabolism, vitamin D activation enzymes, selenium intake mortality, selenium deficiency risk, selenium over supplementation, antioxidant enzymes selenium, time restricted eating study, eating window metabolism, skip breakfast vs skip dinner, circadian eating patterns, behavioral calorie reduction, metabolic health biohacking, longevity science news    Thank you to our sponsors!   - BEYOND Conference 2026 | Register now at https://beyondconference.com/ [https://beyondconference.com/]  -Timeline | Go to http://timeline.com/dave [http://timeline.com/dave] and get 35% off a subscription with their New Year offer.  Resources:   • Subscribe to my weekly newsletter: https://substack.daveasprey.com/welcome [https://substack.daveasprey.com/welcome]  • Danger Coffee: https://dangercoffee.com/discount/dave15 [https://dangercoffee.com/discount/dave15]   • My Daily Supplements: SuppGrade Labs [https://www.shopsuppgradelabs.com/discount/DAVE15] (15% Off)   • Favorite Blue Light Blocking Glasses: TrueDark [https://truedark.com/?coupon-code=DAVEASPREY15&sc-page=shop] (15% Off)   • Dave Asprey’s BEYOND Conference: https://beyondconference.com [https://beyondconference.com/]   • Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated [https://daveasprey.com/heavily-meditated]  • Upgrade Collective: https://www.ourupgradecollective.com [https://www.ourupgradecollective.com/]   • Upgrade Labs: https://upgradelabs.com [https://upgradelabs.com/]   • 40 Years of Zen: https://40yearsofzen.com [https://40yearsofzen.com/]    Timestamps:  0:00 – Intro  0:18 – Story #1: Colon Cancer in Young Athletes  1:40 – Story #2: Immune Aging and Microbial Signals  2:48 – Story #3: Vitamin D and Magnesium Connection  4:31 – Story #4: Selenium Sweet Spot  5:27 – Story #5: Time-Restricted Eating  6:56 – Weekly Upgrade Protocol  7:40 – Outro  See Privacy Policy at https://art19.com/privacy [https://art19.com/privacy] and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info [https://art19.com/privacy#do-not-sell-my-info].