{"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":"This 9,000-Year-Old Ritual Cleared 15 Years Of Brain Fog : 1460","slug":"this-9-000-year-old-ritual-cleared-15-years-of-brain-fog-1460","published_at":"2026-05-03T08:30:00+00:00","page_url":"https://stenobird.com/podcast/the-human-upgrade-biohacking-for-longevity-performance-1031629/this-9-000-year-old-ritual-cleared-15-years-of-brain-fog-1460","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/b515db9a-a8b8-4857-8a67-9dbf386873dc.mp3?rss_browser=BAhJIg90cmFuc2NyaWJyBjoGRVQ%3D--952c5701c84ad333c69d5faa668f8177091704f0","audio_url":"https://dts.podtrac.com/redirect.mp3/mgln.ai/e/p394/rss.art19.com/episodes/b515db9a-a8b8-4857-8a67-9dbf386873dc.mp3?rss_browser=BAhJIg90cmFuc2NyaWJyBjoGRVQ%3D--952c5701c84ad333c69d5faa668f8177091704f0","summary":"I spent fifteen years living with brain fog until I realized the problem wasn’t in my brain, but in a nervous system stuck in a survival mode that pulls energy away from focus and memory. In this video, I explain why \"trying harder\" or popping supplements rarely works, and instead, I show you the 9,000-year-old ritual of heat and cold that pulls your body out of stress mode so clarity can actually return. I break down the specific science of how I use infrared wavelengths and contrast therapy to retrain the brain to stay calm under pressure, moving beyond temporary fixes to target the root cause of mental fatigue. Follow this protocol to finally complete your body's stress cycles, reset your biological default settings, and reclaim the lasting mental performance you’ve been missing. 00:00 – Introduction 01:02 – What Brain Fog Really Is 03:00 – Why Trying Harder Doesn't Work 04:51 – Supplements: Useful But Not Enough 06:14 – Why Sauna Works 07:32 – Infrared vs Traditional Sauna 08:02 – Sunlighten Sauna Overview 09:28 – Sauna Routine & Protocol 10:34 – Why Home Access Matters 11:41 – Post-Session Recovery 12:11 – Contrast Therapy 13:11 – How to Do Contrast Therapy 13:54 – Closing & Takeaways Thank you to our sponsors! -TRU KAVA | Head to  trukava.com  and use code DAVE10 for 10% off. -Neuronic | Go to  www.neuronic.online  Code DAVE for $100 off -iRestore | Reverse hair loss at  www.irestore.com/DAVE  and get exclusive savings on the iRestore Elite, use code DAVE 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/…","meta_description":"I spent fifteen years living with brain fog until I realized the problem wasn’t in my brain, but in a nervous system stuck in a survival mode that pulls e…","key_points":[],"chapters":[],"topics":[],"duration_seconds":887,"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/this-9-000-year-old-ritual-cleared-15-years-of-brain-fog-1460/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/this-9-000-year-old-ritual-cleared-15-years-of-brain-fog-1460.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}