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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. 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. Here's your first story of the week and it explains why colon cancer is rising in younger people, even in those who look extremely healthy. An oncologist named Tim Cannon started seeing patients in their 30s with advanced colon cancer, not sedentary lifestyles. Three were elite endurance athletes. So we screened 100 long distance runners ages 35 to 50. Nearly 40% had precancerous tumors and about one in six had advanced precancerous polyps. In that age group, you'd expect closer to 1%. Researchers digging into early onset colon cancer found a specific DNA damage pattern linked to colibactin, a toxin made by certain strains of E. Coli. When they modeled when that damage likely occurred, the answer wasn't adulthood. It was infancy before nine months old. This doesn't mean fitness is bad. It means it's not armor early microbiome disruption, low fiber diets, chronic inflammation, poor sleep and modern food all stack risk over time. If you have GI symptoms or family history, don't assume you're too young. And if you want prevention, focus on fiber resistant starch and protecting your circadian rhythm so your gut can actually repair itself. Your next story is about immune aging and why your immune system cares more about microbial signals than whether bacteria are actually alive. Researchers studied a kefir derived bacterial strain and gave it to aged mice. Even though the bacteria were heat inactivated, the mice showed less thymus shrinkage. That matters because the thymus makes new T cells and as it shrinks with age, immune response recovery and vaccine effectiveness all decline. They also saw lower levels of IL6, an inflammatory signal that's useful short term but damaging when it stays elevated for years. The big insight is that your immune system is constantly listening to microbial information. It responds not just to live probiotics, but to bacterial cell fragments and metabolites that help train immune balance. This doesn't mean kefir reverses aging. This was a mouse study, but it shows immune aging isn't fixed. First, fermented foods done consistently matter things like kefir, yogurt kimchi and sauerkraut not as a probiotic dose but as steady immune training. Small, regular exposure matters far more than chasing a single probiotic strain. Story number three explains why vitamin D supplements work great for some people and barely move the needle for others. In a randomized human trial, researchers found that magnesium status strongly influenced vitamin D levels in the blood. Magnesium is required for multiple enzymes that convert vitamin D from its inactive form to into the active hormone your cells actually respond to. Without enough magnesium, that conversion process slows down or stalls. What they saw was interesting in people who started with low vitamin D. Adding magnesium helped vitamin D levels rise. In people who already had high vitamin D, magnesium helped bring levels back toward a healthier range. That's homeostasis your body regulating itself instead of overshooting. This helps explain why people can take the same vitamin D dose and get wildly different lab results. The bottleneck often isn't vitamin D at all. It's hidden magnesium deficiency, which is common thanks to modern diets and stress. If you're taking vitamin D and not seeing results, look at magnesium from food or supplements before increasing your dose. Oh, and don't forget to have some vitamin A, K and E in every dose. Your fourth story is about selenium and why there's a narrow sweet spot. A large population study found a U shaped relationship between selenium intake and mortality. Low intake was linked to higher all cause increase and cardiovascular mortality, likely because selenium is required for antioxidant enzymes, thyroid signaling and immune function. But higher intake didn't keep improving outcomes Past a moderate range, benefits flattened and risks rose. Chronic excess selenium has been linked to hair and nail changes and metabolic issues. Food sources like seafood, meat and eggs usually get you there. Brazil nuts are extremely potent, so moderation matters. I suggest taking a half bite of a nut every other day if you want to stay on the safe side. Mitopure is one of the rare supplements that truly moves the needle for energy and longevity. I've trusted it for years in softgels and now it comes in a gummy. Think of it as a treat for your mitochondria. Delicious strawberry flavor, sugar free and still the same clinically validated dose of Urolithin A. I actually look forward to taking them. If you want a fun, effective way to upgrade your cells and age better, grab Mida Pure gummies. Go to timeline.comdave and get 35% off a might Appear subscription with their New Year offer. Your fifth and final story is about time, restricted eating and the real takeaway here isn't weight loss or some metabolic miracle Time Window and its Control in this study, people followed either an early eating window, a late eating window, or no rules at all. And what stood out wasn't which meal they skipped, it was that the people with a defined eating window stopped drifting. Both time restricted groups ate about 200 fewer calories a day without trying. Not because they were disciplined. Because a window shuts down snacking, a late night eating and decision fatigue, the group with no rules actually ate more. Which is exactly what happens in a food environment that's engineered to keep you eating. Blood sugar and insulin didn't dramatically change, and that's the point. This isn't about hacking your metabolism, it's about removing constant inputs so your system can calm down and regulate itself. The payoff is this if an 8 hour eating window is one of the simplest ways to reduce overeating, inflammation and metabolic noise without tracking dieting or white knuckling willpower. Earlier windows probably line up better with circadian biology, but later windows still work if they're consistent. The win is fewer decisions, fewer snacks, and a system that finally gets a break. Here's your weekly upgrade protocol to wrap it all together. If you have ongoing gut symptoms or family history, don't assume age protects you. Get evaluated asap. Knowledge is prevention. In the meantime, support your gut with fiber resistant starch, zero ultra processed foods, and consistent sleep and light timing. Next, if vitamin D isn't working, look at magnesium before increasing the dose. Make sure you're using vitamin A, K and E with your D as well. Treat selenium with respect. Try just a half bite of a Brazil nut every other day. And if you want a simple metabolic lever, use an 8 hour eating window you can actually maintain the window of time is more important than the time of day. All right guys, that is your weekly biohacking roundup. Join me again next Friday for another rundown of the biggest health stories in the news. Enjoy your weekend.