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I'm Dave Asprey. That's Dave Spelled D A I V.

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E. And this is your 10 minute.

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Weekly upgrade on the biggest stories in biohacking, longevity and the world of health. Let's go.

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Are you ready to plug into the latest science of longevity and human performance? Join beyond the Biohacking Conference where biology, longevity and consciousness collide. It's May 27th through 29th, 2026 in Austin, Texas. Register now at BeyondConference. Live longer, live better Live beyond.

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The Holidays are about giving something truly special. I'm Martha Stewart and I believe the best gifts aren't just beautiful, they're useful every single day. Lennox has brought timeless beauty and lasting quality to our tables for generations, and their Lenox Spice Village is the perfect holiday gift for someone you love or for yourself. It's more than a spice rack. It's a charming collection of hand painted houses that turn ordinary spices into extraordinary experiences. Imagine cinnamon from a tiny Victorian cottage or oregano from a pastel townhouse. Suddenly, a simple meal becomes a moment to savor. Because spices can be more than ingredients, they can inspire memories, warmth and joy all year long. Give a gift that lasts beyond the holidays. Discover the collection@lenox.com SpiceVillage.

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Here'S the first story this week, and it caught my attention because almost everybody listening takes supplements. The FDA just signaled that it could loosen warning label rules for dietary supplements. Right now, companies are supposed to print that DSHEA disclaimer next to every health claim. The proposed change would let them include it only once, somewhere on the label. And they've admitted they haven't really enforced the stricter rule anyway. So what does that mean for you? Labels could look more legitimate precisely when oversight is getting lighter. Claims like supports healthy blood sugar or promotes longevity pathways can start to feel like vetted medical statements. If that tiny disclaimer is easier to miss, more people can easily get tricked by over promised and unsubstantiated results. Supplements can certainly move the needle on performance and longevity, but they demand self education. There are way too many supplements that are making claims that they could never live by. Unfortunately, this would make things even worse. Now more than ever, do you really need to vet the brands that you put in your body? Which is why I will always hold the human upgrade to the highest standard of only if I would take it myself. Let's shift to something emerging in cardiovascular diagnostics. Mayo Clinic is testing a device called CardiacQ with a company called Sandboxaq. It's a non invasive heart scanner that reads the magnetic fields generated around your heart. There's no radiation and no contact required. They're comparing readings to invasive angiography to see if it can spot ischemia or blockages earlier and more accurately. This matters because most cardiac diagnostics catch problems after damage has occurred. Heart attacks often surprise people who felt fine. A tool that can detect subtle irregularities sooner could help intervene before something catastrophic happens. Imagine a future checkup where instead of just reading an ecg, the clinic runs a field scan that shows how efficiently your heart muscle is firing and whether something looks off. We're inching toward a world where diagnostics get ahead of symptoms and frankly, if this gains traction, it's only a matter of time until it becomes far more accessible in a wearable now that is awesome. Until that future arrives, the basics still matter most. Blood pressure, glucose, resting heart rate, VO2 max, sleep, sleep and sleep. Oh, and did I mention sleep. Those are your early detection tools today. Keep them trending in the right direction. Saunas, Sweating and Detox there's been a surge in claims that sauna sessions can sweep microplastics out of your body. This might be the first breakthrough we have in the reduction of all the pent up plastics that most of us have. So let's break down what the science actually shows. Several studies confirm that sweat contains measurable amounts of bpa, phthalates and other plastic related chemicals. In some cases, these show up in sweat even when blood or urine tests are negative. That means sweat is a real detox pathway for certain chemical exposures. But sweating hasn't been shown to remove intact microplastic particles themselves. That part is speculation. The real benefit seems to be removing dissolved chemical compounds that leach from plastics and you're not going to see a measurable result by just your daily four mile jog. It's looking like you need some serious sweat to make a difference. So sauna is still a powerful longevity tool and not just any steam sauna. Dry saunas Specifically dry saunas are particularly useful because they can more easily get to higher temps and and heat up the skin before they heat up internal organs. Now I'm still a huge fan of the sun lighten infrared saunas if your budget allows, they're the best in the business. But if you want a cheaper fix, look for some of the new portable dry saunas on the market that can help you get these results. 15 minutes at 180 degrees and you might just be doing the best known thing for removing microplastics from your body. Combine it with exposure reduction, filtered water, less plastic packaging, clean air and safer food storage. Oh, and please make sure you are hydrating all day. A dehydrated sauna session doesn't do you any favors. Psychedelics and Longevity Biology we usually hear about psilocybin helping people emotionally. That's real. Lower stress and better mental health can support longer life. But my friend Brian Johnson recently ran a guided psilocybin session in Oregon and tested something different. Could one psychedelic experience measurably affect the body systems that control aging? He measured almost 250 things before and after the session. Not just mood or insight, but brain activity, stress hormones, heart rate variability and blood sugar control. The surprising part was metabolic his continuous glucose monitor showed that his blood sugar control improved dramatically after the session. His average glucose dropped by about 8% and his blood sugar swings became more stable. Time spent above 125mg per deciliter went to zero. His estimated long term marker HBA1C dropped from 4.7 to 4.4. That's about a 6.8% improvement. For context, the diabetes drug metformin usually takes months to make that kind of change. Seeing it happen after one psychedelic session suggests there might be a link between the brain's reset and how the liver and pancreas manage blood sugar. This is one person, and we need real clinical trials. But it raises an intriguing possibility. Maybe some metabolic problems come from the brain. Body communication loops and psychedelics could help rewire those signals. I'm not yet recommending psilocybin as a treatment for longevity or diabetes. It's early days and these substances require careful supervision. These are the sorts of studies with complex body connections that bring us true breakthroughs. And if you're interested in learning more, I'm going to be diving much deeper into the world of psychedelics in 2026 as we all explore the amazing new effects that these compounds have on our longevity. Hey everyone, Sorry to interrupt, but I'm watching a substack newsletter and here's why you should care. I'm done with algorithms deciding what you see. This is a direct line between us. Deep insights on trending biohacking topics delivered straight to your inbox. Free subscribers get weekly analysis and curated recommendations from my favorite protocols and brands. Paid subscribers get exclusive deep dives, weekly monthly Q and A sessions with a coach, the live streams of our podcast recordings, and full archive access, all for just $15 a month. Plus I'm offering limited VIP member spots with quarterly calls with me, a monthly call with a biohacking coach, and more to come start free@substack.daveasprey.com upgrade whenever you're ready. No algorithms, no BS, just us. See you in your inbox.