Join me on this next evolution to upgrade your mind, body, and life. Be sure to follow The Human Upgrade on your favorite podcast platform, so you don’t miss an episode. Head over to daveasprey.com/podcast to check it out!

I’m 34. Here are 24 lessons I wish I knew at 20:

Founders don't fail from a lack of effort. They fail due to a lack of systems.

Become the man that’s worthy of the goals you’re chasing.

So many of the wealthiest people that I know (who are "self made") started regular old fashioned businesses. Every single one of them had dozens of competitors. Their markets weren't sexy at all. They didn't require a ton of capital. They didn't take a ton of risk.

For those curious, when I was on testosterone my sperm count went to 0. With the help of Hone Health and this protocol I’m back in action, 123mm 🐟 buy.honehealth.com/overview/3/?ut…

Ketosis for the treatment of diabetes to protect β-cell health. metabolismjournal.com/article/S0026-…

Can fiber help prevent colon cancer? | Peter Attia, M.D. This clip is from “Ask Me Anything” episode # 77 (Ep. # 372) of The Drive which was released on 11/10/25. In the full episode, I cover: -The true effect sizes for fiber on weight loss, glycemic control, and LDL

Best eating frequency for better metabolism? New research: restricting feeding to 2 to 3 meals per day and practicing time-restricted feeding with less than 10 hours of daily food intake promotes weight loss and glycemic control in patients with type 2 diabetes:

Build this one life habit: final food 4 hr before sleep. Never ever break it. It will change your life, I promise.

Living by yourself as you age WORSENS your health outcomes: papers.ssrn.com/sol3/papers.cf… from “The Effect of Private vs Shared Rooms on Nursing Home Resident Health Outcomes” (makes sense, since strong relationships slow aging at a cellular level: sciencedaily.com/releases/2025/…)

Combining metformin with high-intensity exercise interferes with improvements in VO₂ max and vascular insulin sensitivity. Adults performing low- or high-intensity aerobic exercise for 16 weeks while taking metformin (2,000 mg/day) showed no improvement in VO₂ max. Those on

Finishing up a paper that synthesizes recent clinical, epidemiologic, and mechanistic evidence on diet and brain health. Sort of an academic update on Genius Foods. Stay tuned!

Most people think they are getting full protein from a scoop or a shake. In reality, your body only uses a fraction of it because the amino acid ratios are incomplete. Perfect Amino delivers all nine essential amino acids with 99% utilization. More muscle. More recovery. More

Final version is out: Léo PioLopez onlinelibrary.wiley.com/doi/10.1111/ac… "Atavistic Genetic Expression Dissociation (AGED) DuringAging: Meta-Phylostratigraphic Evidence of Cellular andTissue-Level Phylogenetic Dissociation" Abstract: "... We propose an atavistic dysregulation of gene

Yet you can generate multiple generations of healthy, young animals from stem cells made from an adult’s cells (iPSCs), even an old adult 🤔 Epigenetic reset a week after fertilization is the answer - and IMHO will be the answer to safe age reversal

New article: Toddlers get 47% of daily calories from ultra processed foods (UPFs), school-aged children 60%! Linked to obesity, diabetes, mental issues & gut problems. Early exposure sets lifelong habits & epigenetic patterns that increase risk lifelong We can do better

Reaching 50 without high blood pressure, high cholesterol, diabetes, smoking or abnormal BMI can add over 10 extra years free of cardiovascular disease

🚨Major development. The FDA just widened its Covid vaccine safety investigation to include adult deaths.