Dave Asprey (0:01)

I'm Dave Asprey. That's Dave spelled D A I V E and this is your 10 minute weekly upgrade on the biggest stories in biohacking, longevity and the world of health. Let's go.

Sponsor/Advertiser Voice (0:15)

Staring at screens all day is wrecking your vision and your brain. You might just think it's aging, but it's not. It's a broken eye brain connection and it gets worse every hour you spend looking at a screen. If you plan to live to 180 and beyond, you need to protect your dominant sense. Now here's the good news. You can train your visual system just like you train your body or your brain. Screen Fit is a science backed method built by Dr. Bryce Applebaum that rebuilds how your brain and eyes work together. No eye drops, no appointments, no gimmicks. Just 15 minutes a day to sharpen focus, reduce fatigue and protect your vision for the long haul. I saw real results in just a week. If you strive for peak performance or plan to live a very long time like I do, you want clear vision to match? Go to screenfit.com Dave or use code Dave to get $200 off and try it for yourself. You'll see what I mean. Literally.

Dave Asprey (1:19)

Story 1 Apple cider vinegar and Weight Loss let's bust a myth right out of the gate. A study claiming apple cider vinegar helps you lose weight just got pulled. Turns out the results didn't hold up. That means if you've been chugging vinegar shots to drop pounds, you've been wasting your time. Time is your most valuable supplement and I don't want you burning it on hacks that don't deliver. Now here's where ACV actually can help find for some people, it takes the edge off a blood sugar spike after a carb heavy meal. Some people notice better digestion, but let's be clear, it's not melting fat off your body. And please don't do the straight shots. That's a great way to wreck your teeth and irritate your throat. Most capsules don't behave the same way either. The smart play dilute 1 tablespoon in a big glass of water before your highest carb meal. Add a pinch of mineral salt if you want to make it easier on your stomach. Then measure something that matters. Do you get fewer cravings after less of that post meal crash? Or a smoother glucose line if you're wearing a cgm? If nothing changes after two weeks, stop. Don't keep paying rent for a hack that isn't earning its Keep the Real levers for fat loss are simple enough. Protein so you protect muscle and stay full walking or moving after meals. So you burn glucose in your muscles instead of storing it and sleep so your hunger hormones behave. Fiber and minerals help keep the engine running smoothly. ACV is garnish nice. If it works for you, totally fine to skip if it doesn't. NMN is back in supplements. This is a win. NMN is back on the shelves in the us. That means you can once again use it as a clean way to support nad, which is like the power grid for your cells. It drives energy, DNA repair and resilience. But here's the catch. NMN isn't a magic wand. If you are inflamed, missing minerals or wrecking your sleep, your body is going to burn through that nad. Just putting out fires so you'll feel a little boost at first. Then it fades. That's not you failing. That's your biology adapting. The smart approach is to think of NAD as an ecosystem. Sure give your cells precursors like nmn. Remember to check out either Wonderfeel or Qualia for a version that actually works, but also protect the pool by lowering inflammation. Support recycling if your genetics or labs suggest it, and keep an eye on the thieves. CD 38 levels climb with inflammation and steal your NAD. Fix that and you'll get more mileage out of NMN. Here's how to use it right Start lower than you want to track something real like hrv, midday energy or sleep efficiency. If you get a boost that flattens after about six weeks, cycle off for a bit and then restart at the dose that worked. Don't marry molecules. Date them, test them, rotate them. And please don't just buy the cheapest thing you see. NMN oxidizes fast. If a brand doesn't have testing and stability data, you're guessing Qualia and Wonderfeel are the way to go here. Poor sleep ages your brain and raises dementia risk. This one should hit home. New MRI studies using machine learning show poor sleep literally. Sleep makes your brain look older, and it raises your risk for dementia. Even if you think you sleep fine, you might feel okay, but underneath, your brain is rusting. Deep sleep is when your brain takes out the trash, clearing metabolic junk and repairing synapses. REM sleep is when you reset emotions and cement memory. Miss either of those and your brain starts aging faster. Here are the three dials you should watch. Deep sleep minutes, REM minutes and your morning resting heart rate. And here are the three inputs that move them. Food timing. Stop eating at least three hours before bed. Late night glucose spikes wreck deep sleep and push your heart rate up. Light Kill the bright blue light after sunset. If you need screens, dim them and wear some truedark glasses. Temperature Cool, dark, quiet room Lowering your body temp helps you sleep deeper and wake up less. I couldn't live without my eight sleep mattress for this exact reason. And if you snore, grind your teeth, wake with a dry mouth or crash midday even after eight hours. That's not laziness, that's a breathing problem. Get screened for apnea. Fixing it can literally save your brain. For advanced upgrades, pull your danger coffee intake back to before noon. Add magnesium glycina or 3 and 8. Cut alcohol four hours before bed or don't drink at all and try a 5 minute breath practice to downshift before lights out, pick one lever per week. Watch a dial move. Keep the winds Psilocybin and lasting relief after one dose this is the brain flexibility tool. New animal data shows a single psilocybin dose calms pain and mood circuits with durable effects. That lines up with what many clinics observe in people and what many of my guests have shared on the show. Why one session can help for weeks makes sense. Psilocybin boosts bdnf, the growth signal that helps form new wiring and it quiets the default mode network, the stuck self talk loop Lower noise plus higher plasticity means therapy sticks you. Reframe faster pain patterns loosen mood lifts. It is not for everyone, it is not DIY and it is not a party trick. It is a precision state for healing when handled with respect. Set setting and skill matter. Screening matters too, because some meds can blunt effects and certain histories raise risk. The session opens the window the next 1014 days. Lock in the gains. Treat it like concrete curing. Start mornings with sunlight and quiet journal the insights move gently to embody new patterns. Eat clean and prioritize protein. Protect sleep. Keep digital noise low and social support high. If this calls to you, look for legal clinical programs and ask three what is the protocol and dose? Who screens and facilitates and what medical coverage sits behind them? What does the day by day integration plan look like for the two weeks after? If they cannot answer cleanly, choose a different program. Used wisely, one well held session can create change that might take months of hard effort. That is the point. Less friction, more upgrade. For high performers who feel fine but stuck, this can unlock creativity or leadership by loosening rigid patterns. Treat it like a strategic reset.