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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.

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How many nights have you stared at the ceiling counting the hours until morning? Maybe you tried a sleep supplement but it knocked you out and left you groggy like you traded one problem for another. Poor sleep doesn't just make you tired, it kills your performance, slows your brain down and speeds up aging. Kill Switch from Switch supplements solves that problem. It works with your biology instead of against it. It contains five gut friendly extensively researched ingredients like Gaba, magnesium glycinate and tart cherry extract to help you fall asleep naturally, stay asleep and wake up clear. And it's in the form of a delicious sugar free, no BS hot cocoa drink. Sleep tracking data proves how well it works. People consider consistently hit 90 plus sleep scores and more than double their REM sleep in only three days with kill Switch. If you're ready for the best sleep of your life, order now@switchsupplements.com and use code DAVE for 20% off. If you don't sleep better, you get your money back. Kill Switch works with your biology. Your body does the rest.

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Your hair is a sign of how healthy you are. So what actually works if you want to grow new hair? There are tons of products that sound on paper, but they really don't do much in practice. Irestore is different because it is powerful and it's targeted and it's light therapy. Your hair follicles directly absorb the light energy, which means blood flow increases and that means dormant hair follicles can wake back up. The Elite delivers that through 300 lasers and 200 LEDs directly to your scalp. And it takes an easy 12 minutes a day. And you can wear it while you're working while doing chores around the house. And the clinical results from it are amazing. Double blind study. 100% of participants grew more hair. In four months their hair count increased an average of 43.2%.

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And this thing really works.

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Plus you get a 12 month money back guarantee. Try it for a year and see what happens and you'll like it. Spring savings is happening right now. So go to irestore.com use code Dave and get an exclusive discount on the elite. That's irestore.com code Dave.

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The most powerful immune technology on the planet isn't in a lab. It's not in a supplement bottle. It's literally under your Feet right now. And this week I read a study that made me want to call every pediatrician in America and ask them what exactly they think they've been doing to kids for the last 50 years. So Finland, and of course it's Finland. They just keep doing things right. Finland ran this trial where they took eight kindergartens and swapped out the rubber playground surfaces for natural soil and mud and plant material, real dirt. And after one month, the kids playing in that environment had twice the bacterial species diversity on their skin and a 30% increase in expression of 10 immune related genes compared to the control kids who were still on their clean rubber surfaces getting basically nothing. And here's what I keep coming back to when I read something like immune system is a learning system. It has to be trained. And it trains on exposure to microbes, to soil fungi, to the environmental bacteria that have been part of human life for the entire existence of our species. When you take that away, when you create these perfectly sterilized environments for kids, thinking you're protecting them, you're producing an immune system that has never been calibrated. It doesn't know what a real threat looks like. So it either ignores actual pathogens or it freaks out at harmless stuff. That's allergies. That's a huge chunk of what we call autoimmune disease. That's a system that was never trained, doing its best. I've been gardening barefoot for years. I use grounding mats. This isn't some hippie thing. This is metagenomics. RNA sequencing, controlled exposure data confirming what humans instinctively knew before we decided sterile was synonymous with safe. Get your skin in dirt once a week, barefoot in the garden, mud mask. Let your kids be filthy sometimes. That's the upgrade. There's a study in BMJ medicine that followed 170,000 people for 30 years. And what they found was that people who mix at least three different types of exercise every week, not more exercise, different exercise, have 19 to 40% lower, all cause mortality. And the part that really got me that benefit held independent of total volume. Doing more of one thing did not replicate the gains from doing multiple things. Volume was not the variable type was. If you know more story, you know how I've talking about the years I spent optimizing one variable at a time. More zone, two more lifting, more hit. And I kept hitting ceilings. I couldn't explain. What this data is telling us is that your body reads variety as a distinct biological signal. Different movements recruit different muscle fibers, different mitochondrial adaptation pathways, different neural motor programs. And those adaptations don't overlap the way most people assume they do. Tennis and swimming showed the strongest effects in this cohort, which makes sense to me because those sports are cognitively complex and social. On top of being physically demanding, your whole nervous system is engaged in a way that a solo treadmill session never touches. And the dose response curve flatlined at around 20 hours a week. So grinding out endless training hours is actually just leaving you tired and not extending your life. If your week currently looks like run, lift, run, lift, run. Swap one of those slots for something genuinely different. Pickleball, swimming, maybe a barefoot hike on the trail near you. Just try one swap. Your hazard ratio literally improves. Okay, this one stopped me cold when I read it. Scientists took serial facial photographs, photos taken over time from over a thousand cancer patients. And they used AI to compute a facial aging rate. Basically, how fast is this person's face aging relative to their chronological age? And that number independently predicted five year cancer survival. Better than blood biomarkers, better than CRP hazard ratio of 2.1 per standard deviation. A photo beat a blood test. I want you to actually think about what that means. What the AI is reading in those photos is the cumulative biological record of everything happening inside your body. Inflammation, telomere attrition, mitochondrial dysfunctionall of it written on your face over time. Your face is your body's ledger. Conventional medicine hasn't taken it seriously because there's no billable lab code for it, no drug to prescribe. But we've known in the biohacking world for a long time that biological age and chronological age are two completely different numbers. And you have dramatically more control over your biological age than anyone has ever told you. Your upgrade here is almost embarrassingly simple. Take a monthly selfie, same lighting, same angle, track the trend. There are free AI tools that will analyze it for you. Think of it as biological monitoring. Same as you track your HRV or blood glucose. You're trying to catch a signal before it becomes a symptom. A company called osteoboost just raised $8 million for a wearable vest that vibrates 30 to 50 hertz, targeting your spine and hips mechanically, mimicking the load of weight bearing exercise on your bones. Early trials are showing 2 to 5% bone mineral density gains in six months. They're primarily going after postmenopausal women and people with sarcopenia. And they're pursuing FDA breakthrough designation. I want to talk about bone loss for a second because I think it is one of the most criminally underrated aging crises in this community. Everyone's tracking VO2 max, everyone's optimizing muscle mass. And meanwhile, people are walking around with skeletons that are quietly becoming hollow. And they won't find out until they fracture something. The mechanism on this vest is real. Osteocytes. The cells inside your bone matrix respond to mechanical strain by triggering a pathway called WNT beta catenin, which recruits osteoblasts to actually build new bone Vibration at the right frequency activates that same pathway without loading a barbell. I'd of course still lift weights alongside this. It's one of the best things you can do for your body. But for people who can't conventionally load their skeleton, or who want to stack on top of what they're already doing, this is 100% worth watching. And the passive angle is real. You can do this during a podcast if you already have access to a vibration platform such as Powerplate. 20 minutes three times a week is worth adding now. And keep an eye on osteoboost this category is about to get a lot more attention.