{"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 Italian Fasting Hack Breaks All The Rules Of Fasting : 1464","slug":"this-italian-fasting-hack-breaks-all-the-rules-of-fasting-1464","published_at":"2026-05-10T08:30:00+00:00","page_url":"https://stenobird.com/podcast/the-human-upgrade-biohacking-for-longevity-performance-1031629/this-italian-fasting-hack-breaks-all-the-rules-of-fasting-1464","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/669d7382-2b6c-4511-8d8d-1f3eb48ffcca.mp3?rss_browser=BAhJIg90cmFuc2NyaWJyBjoGRVQ%3D--952c5701c84ad333c69d5faa668f8177091704f0","audio_url":"https://dts.podtrac.com/redirect.mp3/mgln.ai/e/p394/rss.art19.com/episodes/669d7382-2b6c-4511-8d8d-1f3eb48ffcca.mp3?rss_browser=BAhJIg90cmFuc2NyaWJyBjoGRVQ%3D--952c5701c84ad333c69d5faa668f8177091704f0","summary":"If you are constantly bloated, fatigued, and feeling heavy, your gut bacteria have taken over. The standard advice is to just stop eating and do a multi-day water fast. But if your gut is already inflamed, a strict zero-calorie fast will actually spike your cortisol, trigger adrenaline crashes, and blow open the tight junctions in your intestinal wall. In this video, I break down the Italian fasting hack engineered by longevity researcher Valter Longo: The Fasting Mimicking Diet (FMD). I explain exactly how to structure this 5-day protocol to trick your body into autophagy (cellular cleanup) while still eating 800 to 1100 calories of specific fats and complex carbs. You will learn how constant \"grazing\" paralyzes your Migrating Motor Complex, why hidden proteins in vegetables are secretly kicking you out of fasting mode, and the exact step-by-step protocol to re-feed your microbiome on Day 6 without causing a massive inflammatory storm. Thank you to our sponsors! -GOT MOLD? | Go to  http://gotmold.com/shop and use DAVE10 to save 10% and see what’s in your air -The One Device | Use code DAVE for $10 off at  theonedevice.com/dave -iRestore | Reverse hair loss at  www.irestore.com/DAVE  and get exclusive savings on the iRestore Elite, use code DAVE Timestamps: 00:00 – Intro 00:40 – Gut Ecosystem 01:00 – Constant Snacking 02:57 – Gut-Brain Connection 03:40 – Why Standard Fasting Can Backfire 07:22 – The Fasting Sweet Spot 09:21 – Introducing the FMD 10:43 – Pre-Reset: Prep Days 13:24 – The 5-Day FMD Protocol 16:47 – Meal Timing & Circadian Rhythm 17:46 – Sleep, Stress & Recovery 18:22 – How Often to Do FMD 19:23 – Wrapup Connect with Dave Asprey! Website: https://daveasprey.com TikTok: https://www.tiktok.com/@daveaspreyofficial Instagram: https:…","meta_description":"If you are constantly bloated, fatigued, and feeling heavy, your gut bacteria have taken over. The standard advice is to just stop eating and do a multi-d…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1179,"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-italian-fasting-hack-breaks-all-the-rules-of-fasting-1464/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-italian-fasting-hack-breaks-all-the-rules-of-fasting-1464.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}