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My team submitted questions to me, the most Googled and commonly asked questions,
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we're just going to go through the top ones here. Does Gary Brecker eat three meals or six?
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I eat three meals. My morning meal focuses on how does Gary Brecker treat depression?
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Okay, well, I don't specifically treat depression. I'm not a physician. I'm not licensed to
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practice medicine, but what I would advise anyone who is struggling with any type of mood disorder
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is to immediately make what does Gary Brecker say about mold detox? I am a huge, huge
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opponent of mold detox. Mold comes from all kinds of places, but if you find that you have mold
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in your blood, what are Gary Brecker's top five biohacks? My top five biohacks are all of the
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free portable biohacks that every single person can do, and here they are in no certain order. One
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Hey guys, welcome back to the Ultimate Human Podcast. So my team submitted questions to me from
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Google, the most Googled and commonly asked questions, and the episode did so well that you
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resubmitted your questions again, and we're just going to go through the top ones here. Keep
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submitting those questions. I love these. I feel like it allows me to be really responsive to what
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you guys want to hear. Some of these are really funny. But what are Gary Brecker's top five biohacks?
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My top five biohacks are all of the free portable biohacks that every single person can do,
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and here they are in no certain order. One sunlight, two grounding, three breathwork, and you can
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take these anywhere in the world that you want. Number four, I would say as a biohack is my sleep.
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I biohack my sleep. I have a very specific sleep routine that I use. You could follow it too. I
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keep the room cold. I keep the room dark. I use a cotton eye mask, which you can get off
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a Amazon for about 12 bucks. Make sure it's all cotton. You don't want polyester or any of those
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inorganic materials being next to your face all night, especially if you're aspiring. So a cotton
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eye mask to get all of the light out of your eyes. I have a breathwork routine that I use in bed,
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which is very, very simple. It's a long, slow inhale through my nose. Follow by a pause and a very
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long exhale through an imaginary straw. I know this sounds crazy, but I actually use a visual
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technique when I do that, where I actually imagine all the thoughts that are going on in my head.
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I actually grab those and I breathe them into my lungs, and I actually hold the thoughts in my lungs,
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and I slowly breathe those thoughts out. So as things are scrambling around in your head,
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did I get everything on my grocery list? Did I, you know, my belt match my shoes? Did I return
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that Instagram post? Just grab that thought. Pull it into your lungs and breathe it out. So those
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would be my favorite biohacks. I have favorite biohacking modalities like red lights on it and cold
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plunging, which I'd say are my top three. My next favorite would be either a PEMF mat or a
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hyperbaric chamber. Does Gary Brecke eat three meals or six? I eat three meals. I usually start
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my first meal after my morning workout. I start my first meal sometime between 10 a.m. and noon.
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Try to eat my last meal by 8 p.m. No later. I'm really vigilant about not eating within two
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hours of bedtime. You know, in most of the sleep studies that you'll see, in fact, if you're a part
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of any of my sleep challenges, one of the small, simple things that we did, we sent whoops out to
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thousands of people. We formed a whoop group and we made simple changes to our sleep routine.
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For those of you that ruminate at night and you have a hard time falling asleep because your mind
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is awake. We added magnesium at night, magnesium glycinate or magnesium 3 and 8. We added that at
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night. We started doing a contrast shower. So a regular warm shower like you would normally take
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then running the water as warm as you can handle it even hot stepping out of that stream of water
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turning it cold for 30 seconds and stepping back into that stream of water and just
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dealing with it for 30 seconds. It breaks something called the catecholamine cycle almost like
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an intense workout and it calms the mind so you can crawl into sleep and go to bed.
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Cooled the room, darkened the room, used a cotton eye mask, did a breathwork technique and kept
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our phone six feet from our head. That was the only changes that we made other than abstaining
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from alcohol and not eating two hours before bedtime. All biohacks that every single one watching
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this could implement tomorrow and will not cost you a thing. So I eat three meals. My morning
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meal focuses on proteins and fats. I usually have quarter avocado eggs. I'll have three to five eggs
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and sometimes I'll put some raw goat cheese on those eggs. I'll usually have a little bit of
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fermented vegetable like sauerkraut or kimchi and then I'll take a nice big fistful of berries.
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I rarely snack but when I do I'll snack on things like whole-fact Greek yogurt with green
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free granola and a tablespoon of honey. That is my new Ben and Jerry's. By the way, try it if you
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are a snacker and you like sweets. Try replacing your sweets with honey or monk fruit. Try using
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whole-fact Greek yogurt, fistful of blueberries, maybe some crushed nuts to add a little bit of
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crunch and taste and teaspoon of monk fruit. Stir that up and it will be your new go-to rather
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than ice cream. How does Gary Brecker treat depression? Okay, well I don't specifically treat
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depression. I'm not a physician. I'm not licensed to practice medicine and can't give medical
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advice but what I would advise anyone who is struggling with any type of mood disorder is to
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immediately make mobility non-negotiable. It is astounding what a 30-minute walk outside can do
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for your mood and your emotional state. There are clinical studies that support this too. Another
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one that I would use very often in clients of mine is saffron and you can order saffron online.
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I think the best one comes from Iran. I get this Iranian saffron. It looks like little tiny,
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hard little tiny maroon colored rods and just a finger full of those on your tongue. The evidence
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on saffron and mood issues is phenomenal but nothing beats consistent mobility. So if you are
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somebody that is struggling with a mood disorder is critical that you make mobility non-negotiable
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meaning exercise, non-negotiable. One of my favorite things to do no matter where you are,
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what stage of your health and fitness journey is just walk outside with a weighted vest. Take one
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of those vests, zip it up and go for a 30-minute walk. Just add a few pounds to a regular walk
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and get more for less. When you do something hard and you put effort into things, you raise your
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dopamine, you raise your norapinephrine. These are mood neurotransmitters. Another great thing to try
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is cold plunging. I heard someone say one time, if you want a cure depression push somebody in cold
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water. It's very easy to be in a bad mood getting into a cold plunger. It's almost possible to be
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in a bad mood getting out. And by the way, for cold plunging, longer is not better and colder is
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not better. Three minutes minimum, six minutes maximum between 48 and 52 degrees Fahrenheit. That's
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it. All you need to do is solicit those responses, peripheral vasoconstriction, brown fat activation,
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the release of cold shock proteins, and a spike of norapinephrine and dopamine. You will feel amazing.
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You'll have not have overtaxed your body. You have applied a perfect,
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traumatic stress, and it will literally change the trajectory of your entire day.
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So if you're someone struggling with a mood disorder, try doing those three things.
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Does Gary bracket do cold plunges? I absolutely do cold plunges. I think my finger is still white
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from the cold plunger. I just got out of. So I had Kyle four guard from the Nelk boys over here
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today. We did some biohacking, but we got into the cold punch for about three, four minutes.
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I love cold plunging. By the way, if you don't have the resources to get a cold punch,
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don't worry about that. You can start with cold showers. You can actually take
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Tupperware containers, freeze blocks of ice in your freezer, and then open, they'll crack those
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blocks of ice right into your tub, and you'll have a cold punch for three days. And it's fine.
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It will not build mold after three days. Just fill the tub up with cold water, drop a bunch of
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these big blocks of ice in there, and now it'll actually maintain that temperature for a few days.
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You can save money. You don't have to go to 711 and buy bags of ice, and you certainly don't
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need to have a very expensive cold punch. So you can start with cold showers, and you can graduate
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towards cold plunging by making your own cold punch if you have a bathtub. What does Gary
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Berkis say about mold detox? I am a huge, huge proponent of mold detox. As it turns out, Miami is
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one of the mold capitals of the world. So mold is a very real thing, guys. There are a lot of
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physicians out there that will tell you that mold toxicity doesn't exist or that it's inert or
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harmless to human beings. Nothing could be further from the truth. If you're a mother or
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father, and you have small children that get recurrent sore throat infections, I would really
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encourage you to have them tested for mold that is almost always mold in the back of the nasopharynx
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causing these bacteria to ignite. Remember, mold and bacteria have hated each other for centuries.
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Think about penicillin, mold, and strep bacteria. When these two meet each other, penicillin kills
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strep. So these two hate each other and mold when it gets into the back of the nasopharynx,
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it will go dormant and then it will do something called sporylate. And when it does, it lights
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those bacteria up. So you may not actually be getting recurrent infections. You may have mold
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that is sporylating. So signs of mold toxicity are things like sore and achy joints, not just
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muscles, but joints. First thing in the morning, crushing fatigue, brain fog. And I'm not talking
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about a little bit of brain fog like you didn't get a good night's sleep or you just can't remember
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where your keys in your wallet are. I'm talking about brain fog, where names and times and dates
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of things that should come to you are not coming to you. And where you are quote unquote not yourself.
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This doesn't show up on a standard lab. You can test it with a mold panel. You can do something
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called a vibrant total toxicity test. Mold comes from all kinds of places. But if you find that you
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have mold in your blood, go over to my website, do my eight week or 12 week mold detox. I talk about
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how you get mold out of your body with sauna with binders, what supplements to take because there
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are supplements that help with mold detox, things like ozone, either intravenous, transdermal,
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eb02, ebu ozone are very good for people that are suffering from mold. As I said, I wrote a
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guide. It's completely free. You can download it and follow it like the guide that it's meant to be
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and you can get mold out of your body. So one of the things I do is for my VIPs, I have a VIP
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community. I'd really encourage you to try this community out. It's 97 bucks a month.
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You can go to theultimatehuman.com forward slash VIP. This is where I pour myself into a community.
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This is the most incredible community of like-minded people. You will pay $97 a month. You'll get
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private podcasts with me. I do lives every month, two to three hours of lives. I do lives after every
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challenge. I wrote mold detox guides, heavy metal detox guides. There are a lot of things there that
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can't put out on YouTube or into the general media. There is an Ask Gary Anything AI that we've
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been building for two years. You can literally ask it anything. It will respond like it's me.
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So you can feed it labs. You can feed it genetic testing. You can ask it for advice on cold
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plunging. You can ask it about diet supplementation, breathwork. You can ask it to walk you through a
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breathwork technique. You can ask it for travel tips. You can ask it for all kinds of things that
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are pertinent and just to you. And I don't let it crawl the web. I've actually let it watch every
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stage talk podcast lecture interview, white paper. It's attended all of my challenges and it's
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gotten really, really, really smart. It's probably the thing that my community likes the most.
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So head over to the ultimatehuman.com forward slash VIP. And maybe I'll see you in our next live
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event. So love these questions guys. Please keep them coming. I hope you enjoyed the answers.
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You can submit them to my team right onto my website or get them over to my team. And I will
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see you next time. That's just science.