Gary Brecka's Daily Routine

On an April 2024 episode of The Diary of a CEO with Steven Bartlett, Gary discussed a host of interesting biohacking and healthspan ideas, including his daily routine:

1. Upon Waking: Drink mineralised water, such as water with added Celtic Sea salt or Baja gold sea salt, to replenish trace minerals. Hydrogen water is another option. Gary thinks this is the best water for the human body. Check out the Hydrogen Studies research site for more data demonstrating efficacy of H2 water.

2. Supplements: Take a DHEA supplement along with EPA fish oil or another omega-3 supplement to support hormone balance and overall health.

3. Morning Exposure to Nature. Stack these three together:

   • Grounding: Walk barefoot on natural surfaces like grass, soil, or sand to connect with the earth’s magnetic field.
   • Sunlight: Get exposure to the first morning light (first 45 minutes) to reset the circadian rhythm and positively influence cortisol and melatonin levels. Your sleep routine begins with your morning routine.
   • Breath Work: Engage in breath work exercises such as the Wim Hof method, involving cycles of deep breathing and breath-holding to enhance oxygen intake and reduce stress.

4. Cold Shower: Take a cold shower to stimulate the body’s natural healing powers and improve circulation.

5. Physical Activity: Engage in physical exercise, which could range from a simple walk to a full workout, to keep the body active and healthy.

6. Nutrient-Rich Breakfast: Consume a nutrient-rich breakfast that includes essential vitamins and minerals, focusing on foods that align with individual health needs identified through testing.

7. Mindfulness and Meditation: Practice mindfulness or meditation to maintain mental health and enhance focus throughout the day.

8. Regular Testing: Periodically test for glycemic profile, hormone levels, and nutrient deficiencies to tailor diet and supplementation to personal health needs.

9. Evening Routine:

   • Avoid Blue Light: Minimise exposure to blue light from screens in the evening to support natural melatonin production as opposed to stimulating cortisol production.
   • Wind Down Activities: Engage in calming activities such as reading or light stretching to prepare for sleep.

10. Consistent Sleep Schedule: Maintain a consistent sleep schedule, going to bed and waking up at the same time every day to support a healthy circadian rhythm.

Additional Considerations based on lifestyle needs:

1. Activated Nutrients: Depending on his genetic test results, Gary might supplement with activated forms of nutrients that his body may not convert efficiently due to genetic variations. This could include:

   • Methylfolate: Instead of regular folic acid, if his body struggles with converting it due to an MTHFR mutation.
   • Methylcobalamin (Vitamin B12): An activated form of Vitamin B12 if he has issues with absorption or conversion of cyanocobalamin.

2. Vitamin D3: Given the emphasis on its importance, a daily supplement of Vitamin D3 might be included, especially in less sunny seasons or for indoor lifestyles, to maintain immune function and bone health.

3. Magnesium and Potassium: These minerals are often included for their roles in muscle function, nervous system regulation, and as part of a regimen to combat common deficiencies.

4. Probiotics: To support gut health, especially important if there are gut issues mentioned in his genetic test results indicating a need for enhanced gastrointestinal support.

5. Omega-3 Fatty Acids: While already mentioned, it’s worth reiterating the importance of high-quality omega-3 fatty acids for cardiovascular health, brain function, and inflammation reduction.

6. Amino Acids: Depending on his exercise routine and physical health goals, Gary might supplement with essential amino acids to support muscle recovery and growth.

7. Antioxidants: To combat oxidative stress and support cellular health, supplements like CoQ10, resveratrol, or other antioxidant-rich compounds might be part of his regimen.

8. Adaptogens: Herbs like ashwagandha or Rhodiola, which help the body manage stress and improve overall resilience, could be included.

9. H2 Water:  Possibly the best water to put in the human body. Amongst other things, drinking hydrogen water reduces inflammation, enhances athletic performance, and improves recovery by neutralising oxidative stress.

Check out Gary Brecka:

https://www.instagram.com/garybrecka/

https://www.garybrecka.com/

Diary of A CEO Podcast Episode