{"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 Legal Sleep Powder Beats Melatonin Every Time : 1440","slug":"this-legal-sleep-powder-beats-melatonin-every-time-1440","published_at":"2026-03-29T08:30:00+00:00","page_url":"https://stenobird.com/podcast/the-human-upgrade-biohacking-for-longevity-performance-1031629/this-legal-sleep-powder-beats-melatonin-every-time-1440","show_page_url":"https://stenobird.com/podcast/the-human-upgrade-biohacking-for-longevity-performance-1031629","url":"https://dts.podtrac.com/redirect.mp3/rss.art19.com/episodes/65feb26a-5178-4595-b2e5-52e37a53d286.mp3?rss_browser=BAhJIg90cmFuc2NyaWJyBjoGRVQ%3D--952c5701c84ad333c69d5faa668f8177091704f0","audio_url":"https://dts.podtrac.com/redirect.mp3/rss.art19.com/episodes/65feb26a-5178-4595-b2e5-52e37a53d286.mp3?rss_browser=BAhJIg90cmFuc2NyaWJyBjoGRVQ%3D--952c5701c84ad333c69d5faa668f8177091704f0","summary":"Try TrueDark (with my discount): https://truedark.com/discount/DAVETUBE I have spent 20 years and over $2 million testing my biology, and the biggest lesson I've learned is that sleep is a neurological system, not just a chemical one. Most people fail to get deep rest because they are stuck in Beta brainwaves—a state of hypervigilance fueled by stress and blue light. You can take all the melatonin in the world, but if your brain is electrically \"awake,\" you will stay \"tired but wired.\" The \"switch\" I use to fix this is an amino acid called L-theanine. It crosses the blood-brain barrier to increase Alpha waves, which quiet the prefrontal cortex and stop overthinking. By boosting GABA and lowering glutamate, it prepares the brain for rest without the groggy \"hangover\" of traditional sedatives. To make this work, I follow a strict protocol: taking 400mg–1000mg about 45 minutes before bed on an empty stomach. I also protect my \"Alpha state\" by blocking blue and green \"junk light\" with TrueDark glasses, which prevents cortisol spikes that ruin sleep architecture. When you combine the right compounds with a dark, low-stimulation environment and consistent timing, sleep stops being something you chase and becomes something your body does automatically. Timestamps: 00:00 – Introduction 00:23 – How the Brain Enters Sleep 01:00 – Why Most Supplements Fail 02:15 – Beta Waves: The Sleep Blocker 03:29 – Alpha Waves: The Sleep Gateway 04:51 – The Amino Acid That Shifts Your Brain 06:11 – Introducing L-Theanine 06:48 – Common L-Theanine Mistakes 08:02 – The Right Protocol 09:34 – Light & Your Sleep Environment 11:13 – Fixing Your Light Environment 12:14 – The Full Sleep System 13:59 – Putting It All Together Thank you to our sponsors! AquaTru | Go to  https://aquatruwater.co…","meta_description":"Try TrueDark (with my discount): https://truedark.com/discount/DAVETUBE I have spent 20 years and over $2 million testing my biology, and the biggest less…","key_points":[],"chapters":[],"topics":[],"duration_seconds":926,"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-legal-sleep-powder-beats-melatonin-every-time-1440/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-legal-sleep-powder-beats-melatonin-every-time-1440.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}