{"podcast":{"title":"The Human Upgrade: Biohacking for Longevity & Performance","slug":"the-human-upgrade-biohacking-for-longevity-performance-1031629","podcast_index_feed_id":1031629,"rss_url":"https://rss.art19.com/human-upgrade","website_url":"https://daveasprey.com/category/podcasts/","image_url":"https://content.production.cdn.art19.com/images/8a/08/50/8c/8a08508c-e0b0-4761-8eeb-e26d8dcc9a11/c8b0e53403b0f567938e72d32ba01ad021e82e8517b3c2e7a9d8367fcb5253a0472522241e7b60d9298bddc2eba33b5a9f5ac4df0023690ae76b17d3dad50d33.jpeg","author":"Dave Asprey","episode_count":1558,"summary":"For more than a decade, Dave Asprey - the Father of Biohacking and creator of Bulletproof Coffee - has redefined what’s possible for the human mind and body. After more than a thousand episodes of Bulletproof Radio , he’s taking it to the next level with The Human Upgrade™ - a masterclass in biohacking, longevity, and performance optimization. Each episode explores cutting-edge science, advanced technology, and proven biohacks to help you upgrade your energy, focus, metabolism, and resilience. You’ll learn from world-class scientists, doctors, innovators, and thinkers leading breakthroughs in mitochondrial health, peptides, hormones, fasting, sleep, neuroplasticity, and more. This isn’t just self-improvement - it’s human enhancement backed by data. Every guest, every idea, every protocol you discover here moves you toward a longer, stronger, smarter life. Join The Human Upgrade™ with Dave Asprey - and learn how to live longer, think faster, and perform better.","last_synced_at":"2026-07-18T04:21:16.572334+00:00","page_url":"https://stenobird.com/podcast/the-human-upgrade-biohacking-for-longevity-performance-1031629"},"episode":{"title":"Eat These Foods + Spices for 8 Weeks To Get 3 Years Younger | Kara Fitzgerald  : 1461","slug":"eat-these-foods-spices-for-8-weeks-to-get-3-years-younger-kara-fitzgerald-1461","published_at":"2026-05-05T08:30:00+00:00","page_url":"https://stenobird.com/podcast/the-human-upgrade-biohacking-for-longevity-performance-1031629/eat-these-foods-spices-for-8-weeks-to-get-3-years-younger-kara-fitzgerald-1461","show_page_url":"https://stenobird.com/podcast/the-human-upgrade-biohacking-for-longevity-performance-1031629","url":"https://dts.podtrac.com/redirect.mp3/mgln.ai/e/p394/rss.art19.com/episodes/cc067113-bfde-4ccc-9e87-b3a3de43ebbb.mp3?rss_browser=BAhJIg90cmFuc2NyaWJyBjoGRVQ%3D--952c5701c84ad333c69d5faa668f8177091704f0","audio_url":"https://dts.podtrac.com/redirect.mp3/mgln.ai/e/p394/rss.art19.com/episodes/cc067113-bfde-4ccc-9e87-b3a3de43ebbb.mp3?rss_browser=BAhJIg90cmFuc2NyaWJyBjoGRVQ%3D--952c5701c84ad333c69d5faa668f8177091704f0","summary":"Your biological age can drop by over three years in just eight weeks, and the tools to do it are already in your kitchen. This episode breaks down the cutting-edge science of methylation, polyphenols, Yamanaka mimetics, and epigenetic reprogramming that is rewriting what we know about anti-aging, longevity, and human performance.    -Watch this episode on YouTube for the full video experience:  https://www.youtube.com/@DaveAspreyBPR   Host Dave Asprey sits down with Dr. Kara Fitzgerald, ND, IFMCP, a leading voice in functional medicine and epigenetic aging research. Her award-winning clinical studies published in  Aging  (2021, 2023, and 2025) proved that targeted diet and lifestyle interventions can measurably reverse biological age on validated epigenetic clocks. She is the author of  Younger You , an IFM faculty member and Certified Practitioner, and one of the most rigorously credentialed researchers working at the intersection of functional medicine, nutrition, and longevity science today.  Together, they go deep on Yamanaka factors, the Nobel Prize-winning discovery that can wind back a 90-year-old cell to its 20s, and the emerging class of compounds called Yamanaka mimetics, polyphenol-based supplements that may replicate some of those same cellular rejuvenation effects without the risks. They cover why polyphenols do the heavy lifting in biological age reversal, how AI is accelerating longevity research, and why the dark matter of nutrition may matter more than macros, carnivore protocols, or ketosis for long-term health. They also get into oxalates, mitochondria, fibroids, ovarian rejuvenation, and why the original Horvath clock may be more relevant than scientists thought.  This is essential lis…","meta_description":"Your biological age can drop by over three years in just eight weeks, and the tools to do it are already in your kitchen. This episode breaks down the&nbs…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3267,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-human-upgrade-biohacking-for-longevity-performance-1031629/episodes/eat-these-foods-spices-for-8-weeks-to-get-3-years-younger-kara-fitzgerald-1461/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-human-upgrade-biohacking-for-longevity-performance-1031629/eat-these-foods-spices-for-8-weeks-to-get-3-years-younger-kara-fitzgerald-1461.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}