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

The most powerful biohacks on the planet don’t cost a dime, and most people have no idea they’re already within reach. In this rapid-fire Q&A, I’m answering your most Googled questions and breaking down my top five free, portable biohacks, my exact cold plunge protocol, and the truth about mold toxicity that most physicians won’t tell you. If you’ve been waiting for a no-excuse starting point to upgrade your biology, this is it. CLICK HERE TO BECOME GARYS VIP!: https://bit.ly/4ai0Xwg Thank you to our partners A-GAME: “ULTIMATE15” FOR 15% OFF: http://bit.ly/4kek1ij AION: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4h6KHAD AIRES: "ULTIMATE20 " FOR 20% OFF: https://bit.ly/4a3Duze BAJA GOLD: "ULTIMATE10" FOR 10% OFF: https://bit.ly/3WSBqUa BODYHEALTH: “ULTIMATE20” FOR 20% OFF: http://bit.ly/4e5IjsV CARAWAY: “ULTIMATE” FOR 10% OFF: https://bit.ly/3Q1VmkC COLD LIFE: THE ULTIMATE HUMAN PLUNGE: https://bit.ly/4eULUKp GENETIC METHYLATION TEST (UK ONLY): https://bit.ly/48QJJrk GENETIC TEST (USA ONLY): ⁠https://bit.ly/3Yg1Uk9 GOPUFF: GET YOUR FAVORITE SNACK!: https://bit.ly/4obIFDC H2TABS: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4hMNdgg HEALF: 10% OFF YOUR ORDER: https://bit.ly/41HJg6S PEPTUAL: “TUH10” FOR 10% OFF: https://bit.ly/4mKxgcn RHO NUTRITION: “ULTIMATE15” FOR 15% OFF: https://bit.ly/44fFza0 SNOOZE: LET’S GET TO SLEEP!: https://bit.ly/4pt1T6V WHOOP: JOIN & GET 1 FREE MONTH!: https://bit.ly/3VQ0nzW Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: https://bit.ly/3RPQYX8 Podcasts: https://bit.ly/3RQftU0 Connect with Gary Brecka Instagram: https://bit.ly/3RPpnFs TikTok: https://bit.ly/4coJ8fo X: https://bit.ly/3Opc8tf Facebook: https://bit.ly/464VA1H LinkedIn: https://bit.ly/4hH7Ri2 Website: https://bit.ly/4eLDbdU Merch: https://bit.ly/4aBpOM1 Newsletter: https://bit.ly/47ejrws Ask Gary: https://bit.ly/3PEAJuG Timestamps 00:00 ​Intro of Show 01:22 Gary’s Top 5 Biohacks 02:59 Gary’s Meal Times 05:12 Advice for Mood Disorders 07:18 Cold Plunge Routine and Alternatives 08:11 Mold Detox and Testing 10:21 Join the TUH VIP Community Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions. Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered. Learn more about your ad choices. Visit megaphone.fm/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Gary Brecka?

  My team submitted questions to me, the most Googled and commonly asked questions. We're just gonna go through the top ones here. Does Gary Brecka eat three meals or six? I eat three meals. My morning meal focuses on, how does Gary Brecka 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 Brecka 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 Brecka's top five bio hacks? My top five bio hacks are all of the free portable bio hacks that every single person can do.

• 0:45Gary Brecka?

  And here they are in no certain order. One.

• 1:00Gary Brecka?

  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 gonna 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 Brecka's top five bio hacks? My top five bio hacks are all of the free portable bio hacks that every single person can do. And here they are in no certain order. One, sunlight. Two, grounding. Three, breath work. And you can take these anywhere in the world that you want. Number four, I would say is a bio hack is my sleep. I bio hack my sleep.

• 1:43Gary Brecka?

  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 of 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 a respiring. So a cotton eye mask to get all of the light out of your eyes. I have a breath work routine that I use in bed, which is very, very simple. It's a long, slow inhale through my nose,

• 2:11Gary Brecka?

  followed by a pause and a very long exhale through an imaginary straw.

• 2:19Gary Brecka?

  And 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, did my belt match my shoes? Did I return that Instagram post? Just grab that thought,

• 2:44Gary Brecka?

  pull it into your lungs and breathe it out. So those would be my favorite bio hacks. I have favorite bio hacking modalities like red light sauna and cold plunging, which I'd say are my top three. My next favorite would be a, either a PEMF mat or a hyperbaric chamber. Does Gary Brecka 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 were part of any of my sleep challenges, one of the small, simple things that we did, we sent whoops out to thousands of people.

• 3:27Gary Brecka?

  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 glyc, magnesium glycinate or magnesium threonate. 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 minds. You can crawl into sleep and go to bed.

• 4:09Gary Brecka?

  cooled the room, darkened the room, used a cotton eye mask, did a breathwork technique, 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 bio hacks 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 will 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 fat Greek yogurt with grain free granola and a tablespoon of honey.

• 4:51Gary Brecka?

  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 fat Greek yogurt, fistful of blueberries, maybe some crushed nuts to add a little bit of crunch and taste, and a teaspoon of monk fruit. Stir that up and it will be your new go to rather than ice cream. How does Gary Brecka 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.

• 5:36Gary Brecka?

  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 fingerful of those on your tongue. The evidence on saffron and mood issues is phenomenal, but nothing beats consistent mobility. So if you're somebody that is struggling with a mood disorder, it's critical that you make mobility non-negotiable, meaning exercise non-negotiable. One of my favorite things to do, no matter where you are, at 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 ruck walk.

• 6:20Gary Brecka?

  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 norepinephrine. These are mood neurotransmitters. Another great thing to try is cold plunging. You know, I heard someone say one time, if you want to cure depression, And push somebody in cold water. It's very easy to be in a bad mood getting into a cold plunge. It's almost impossible 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 norepinephrine and dopamine. You will feel amazing.

• 7:05Gary Brecka?

  You will not have overtaxed your body. You have applied a perfect hormetic 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.

• 7:19Gary Brecka?

  Does Gary Brecka do cold plunges? I absolutely do cold plunges. I think my finger is still white from the cold plunge I just got out of. So I had Kyle Foregard from the Nelk Boys over here today. We did some biohacking, but we got into the cold plunge for about three, four minutes. I love cold plunging. By the way, if you don't have the resources to get a cold plunge, 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, you know, crack those blocks of ice right into your tub and you'll have a cold plunge 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 7-Eleven and buy bags of ice.

• 8:03Gary Brecka?

  And you certainly don't need to have a very expensive cold plunge. So you can start with cold showers and you can graduate towards cold plunging by making your own cold plunge. If you have a bathtub. What does Gary Brecka 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 a 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.

• 8:47Gary Brecka?

  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 sporulate. And when it does, it lights those bacteria up. So you may not actually be getting recurrent infections. You may have mold that is sporulating. 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 and your wallet are.

• 9:31Gary Brecka?

  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, EBO2, EBU ozone are very good for people that are suffering from mold. As I said, I wrote a guide, it's completely free.

• 10:16Gary Brecka?

  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 over to theultimatehuman.com/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 I can't put out on YouTube or into the general media. There is an Ask Gary Anything AI that we've been For two years, you can literally ask it anything, it will respond like it's me.

• 11:02Gary Brecka?

  So you could feed it labs, you can feed it genetic testing, you can ask it for viso and cold plunging. You can ask it about diet supplementation, breath work, you can ask it to walk you through a breath work technique. You can ask it for travel tips, you can ask it for all kinds of things that are pertinent 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 theultimatehuman.com/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, write onto my website, or get them over to my team and I will see you next time.

• 11:47Gary Brecka?

  That's just science.