256. Gary Brecka's Top 5 Biohacks That Are Completely Free!

My team submitted questions to me, the most Googled and commonly asked questions,

we're just going to go through the top ones here. Does Gary Brecker eat three meals or six?

I eat three meals. My morning meal focuses on how does Gary Brecker treat depression?

Okay, well, I don't specifically treat depression. I'm not a physician. I'm not licensed to

practice medicine, but what I would advise anyone who is struggling with any type of mood disorder

is to immediately make what does Gary Brecker say about mold detox? I am a huge, huge

opponent of mold detox. Mold comes from all kinds of places, but if you find that you have mold

in your blood, what are Gary Brecker's top five biohacks? My top five biohacks are all of the

free portable biohacks that every single person can do, and here they are in no certain order. One

Hey guys, welcome back to the Ultimate Human Podcast. So my team submitted questions to me from

Google, the most Googled and commonly asked questions, and the episode did so well that you

resubmitted your questions again, and we're just going to go through the top ones here. Keep

submitting those questions. I love these. I feel like it allows me to be really responsive to what

you guys want to hear. Some of these are really funny. But what are Gary Brecker's top five biohacks?

My top five biohacks are all of the free portable biohacks that every single person can do,

and here they are in no certain order. One sunlight, two grounding, three breathwork, and you can

take these anywhere in the world that you want. Number four, I would say as a biohack is my sleep.

I biohack my sleep. I have a very specific sleep routine that I use. You could follow it too. I

keep the room cold. I keep the room dark. I use a cotton eye mask, which you can get off

a Amazon for about 12 bucks. Make sure it's all cotton. You don't want polyester or any of those

inorganic materials being next to your face all night, especially if you're aspiring. So a cotton

eye mask to get all of the light out of your eyes. I have a breathwork routine that I use in bed,

which is very, very simple. It's a long, slow inhale through my nose. Follow by a pause and a very

long exhale through an imaginary straw. I know this sounds crazy, but I actually use a visual

technique when I do that, where I actually imagine all the thoughts that are going on in my head.

I actually grab those and I breathe them into my lungs, and I actually hold the thoughts in my lungs,

and I slowly breathe those thoughts out. So as things are scrambling around in your head,

did I get everything on my grocery list? Did I, you know, my belt match my shoes? Did I return

that Instagram post? Just grab that thought. Pull it into your lungs and breathe it out. So those

would be my favorite biohacks. I have favorite biohacking modalities like red lights on it and cold

plunging, which I'd say are my top three. My next favorite would be either a PEMF mat or a

hyperbaric chamber. Does Gary Brecke eat three meals or six? I eat three meals. I usually start

my first meal after my morning workout. I start my first meal sometime between 10 a.m. and noon.

Try to eat my last meal by 8 p.m. No later. I'm really vigilant about not eating within two

hours of bedtime. You know, in most of the sleep studies that you'll see, in fact, if you're a part

of any of my sleep challenges, one of the small, simple things that we did, we sent whoops out to

thousands of people. We formed a whoop group and we made simple changes to our sleep routine.

For those of you that ruminate at night and you have a hard time falling asleep because your mind

is awake. We added magnesium at night, magnesium glycinate or magnesium 3 and 8. We added that at

night. We started doing a contrast shower. So a regular warm shower like you would normally take

then running the water as warm as you can handle it even hot stepping out of that stream of water

turning it cold for 30 seconds and stepping back into that stream of water and just

dealing with it for 30 seconds. It breaks something called the catecholamine cycle almost like

an intense workout and it calms the mind so you can crawl into sleep and go to bed.

Cooled the room, darkened the room, used a cotton eye mask, did a breathwork technique and kept

our phone six feet from our head. That was the only changes that we made other than abstaining

from alcohol and not eating two hours before bedtime. All biohacks that every single one watching

this could implement tomorrow and will not cost you a thing. So I eat three meals. My morning

meal focuses on proteins and fats. I usually have quarter avocado eggs. I'll have three to five eggs

and sometimes I'll put some raw goat cheese on those eggs. I'll usually have a little bit of

fermented vegetable like sauerkraut or kimchi and then I'll take a nice big fistful of berries.

I rarely snack but when I do I'll snack on things like whole-fact Greek yogurt with green

free granola and a tablespoon of honey. That is my new Ben and Jerry's. By the way, try it if you

are a snacker and you like sweets. Try replacing your sweets with honey or monk fruit. Try using

whole-fact Greek yogurt, fistful of blueberries, maybe some crushed nuts to add a little bit of

crunch and taste and teaspoon of monk fruit. Stir that up and it will be your new go-to rather

than ice cream. How does Gary Brecker treat depression? Okay, well I don't specifically treat

depression. I'm not a physician. I'm not licensed to practice medicine and can't give medical

advice but what I would advise anyone who is struggling with any type of mood disorder is to

immediately make mobility non-negotiable. It is astounding what a 30-minute walk outside can do

for your mood and your emotional state. There are clinical studies that support this too. Another

one that I would use very often in clients of mine is saffron and you can order saffron online.

I think the best one comes from Iran. I get this Iranian saffron. It looks like little tiny,

hard little tiny maroon colored rods and just a finger full of those on your tongue. The evidence

on saffron and mood issues is phenomenal but nothing beats consistent mobility. So if you are

somebody that is struggling with a mood disorder is critical that you make mobility non-negotiable

meaning exercise, non-negotiable. One of my favorite things to do no matter where you are,

what stage of your health and fitness journey is just walk outside with a weighted vest. Take one

of those vests, zip it up and go for a 30-minute walk. Just add a few pounds to a regular walk

and get more for less. When you do something hard and you put effort into things, you raise your

dopamine, you raise your norapinephrine. These are mood neurotransmitters. Another great thing to try

is cold plunging. I heard someone say one time, if you want a cure depression push somebody in cold

water. It's very easy to be in a bad mood getting into a cold plunger. It's almost possible to be

in a bad mood getting out. And by the way, for cold plunging, longer is not better and colder is

not better. Three minutes minimum, six minutes maximum between 48 and 52 degrees Fahrenheit. That's

it. All you need to do is solicit those responses, peripheral vasoconstriction, brown fat activation,

the release of cold shock proteins, and a spike of norapinephrine and dopamine. You will feel amazing.

You'll have not have overtaxed your body. You have applied a perfect,

traumatic stress, and it will literally change the trajectory of your entire day.

So if you're someone struggling with a mood disorder, try doing those three things.

Does Gary bracket do cold plunges? I absolutely do cold plunges. I think my finger is still white

from the cold plunger. I just got out of. So I had Kyle four guard from the Nelk boys over here

today. We did some biohacking, but we got into the cold punch for about three, four minutes.

I love cold plunging. By the way, if you don't have the resources to get a cold punch,

don't worry about that. You can start with cold showers. You can actually take

Tupperware containers, freeze blocks of ice in your freezer, and then open, they'll crack those

blocks of ice right into your tub, and you'll have a cold punch for three days. And it's fine.

It will not build mold after three days. Just fill the tub up with cold water, drop a bunch of

these big blocks of ice in there, and now it'll actually maintain that temperature for a few days.

You can save money. You don't have to go to 711 and buy bags of ice, and you certainly don't

need to have a very expensive cold punch. So you can start with cold showers, and you can graduate

towards cold plunging by making your own cold punch if you have a bathtub. What does Gary

Berkis say about mold detox? I am a huge, huge proponent of mold detox. As it turns out, Miami is

one of the mold capitals of the world. So mold is a very real thing, guys. There are a lot of

physicians out there that will tell you that mold toxicity doesn't exist or that it's inert or

harmless to human beings. Nothing could be further from the truth. If you're a mother or

father, and you have small children that get recurrent sore throat infections, I would really

encourage you to have them tested for mold that is almost always mold in the back of the nasopharynx

causing these bacteria to ignite. Remember, mold and bacteria have hated each other for centuries.

Think about penicillin, mold, and strep bacteria. When these two meet each other, penicillin kills

strep. So these two hate each other and mold when it gets into the back of the nasopharynx,

it will go dormant and then it will do something called sporylate. And when it does, it lights

those bacteria up. So you may not actually be getting recurrent infections. You may have mold

that is sporylating. So signs of mold toxicity are things like sore and achy joints, not just

muscles, but joints. First thing in the morning, crushing fatigue, brain fog. And I'm not talking

about a little bit of brain fog like you didn't get a good night's sleep or you just can't remember

where your keys in your wallet are. I'm talking about brain fog, where names and times and dates

of things that should come to you are not coming to you. And where you are quote unquote not yourself.

This doesn't show up on a standard lab. You can test it with a mold panel. You can do something

called a vibrant total toxicity test. Mold comes from all kinds of places. But if you find that you

have mold in your blood, go over to my website, do my eight week or 12 week mold detox. I talk about

how you get mold out of your body with sauna with binders, what supplements to take because there

are supplements that help with mold detox, things like ozone, either intravenous, transdermal,

eb02, ebu ozone are very good for people that are suffering from mold. As I said, I wrote a

guide. It's completely free. You can download it and follow it like the guide that it's meant to be

and you can get mold out of your body. So one of the things I do is for my VIPs, I have a VIP

community. I'd really encourage you to try this community out. It's 97 bucks a month.

You can go to theultimatehuman.com forward slash VIP. This is where I pour myself into a community.

This is the most incredible community of like-minded people. You will pay $97 a month. You'll get

private podcasts with me. I do lives every month, two to three hours of lives. I do lives after every

challenge. I wrote mold detox guides, heavy metal detox guides. There are a lot of things there that

can't put out on YouTube or into the general media. There is an Ask Gary Anything AI that we've

been building for two years. You can literally ask it anything. It will respond like it's me.

So you can feed it labs. You can feed it genetic testing. You can ask it for advice on cold

plunging. You can ask it about diet supplementation, breathwork. You can ask it to walk you through a

breathwork technique. You can ask it for travel tips. You can ask it for all kinds of things that

are pertinent and just to you. And I don't let it crawl the web. I've actually let it watch every

stage talk podcast lecture interview, white paper. It's attended all of my challenges and it's

gotten really, really, really smart. It's probably the thing that my community likes the most.

So head over to the ultimatehuman.com forward slash VIP. And maybe I'll see you in our next live

event. So love these questions guys. Please keep them coming. I hope you enjoyed the answers.

You can submit them to my team right onto my website or get them over to my team. And I will

see you next time. That's just science.