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Gary Brecka

@thegarybrecka • 350,259 subscribers

Human Biologist (non-physician) | Biohacker | Researcher #ThatsJustScience

Shorts

This has been my breakfast almost every morning lately: Pasture-raised eggs for protein and healthy fats. Avocado for fiber and monounsaturated fats. Berries for polyphenols and antioxidants. Sourdough toast with grass-fed butter. Fermented sauerkraut for the gut. What’s the one breakfast you could eat every single day?👇🏻

This has been my breakfast almost every morning lately: Pasture-raised eggs for protein and healthy fats. Avocado for fiber and monounsaturated fats. Berries for polyphenols and antioxidants. Sourdough toast with grass-fed butter. Fermented sauerkraut for the gut. What’s the one breakfast you could eat every single day?👇🏻

22,073 views

👇🏻 Here’s the list of things I gave up to improve my health: Alcohol Ultra-processed foods Seed oils Being afraid of red meat Staying up past 10 PM Sleeping with my phone next to my head Using products with fragrance in it Wearing polyester clothing Taking melatonin Saying “I’m too busy” to exercise What would you add to this list??👇🏻

👇🏻 Here’s the list of things I gave up to improve my health: Alcohol Ultra-processed foods Seed oils Being afraid of red meat Staying up past 10 PM Sleeping with my phone next to my head Using products with fragrance in it Wearing polyester clothing Taking melatonin Saying “I’m too busy” to exercise What would you add to this list??👇🏻

31,701 views

More body fat. Slower recovery. Less drive. Lower stress resilience. These aren't always signs of aging. Sometimes, they're signs your hormones aren't working in your favor. What's one thing you've done that made the biggest difference in your energy and overall health?

More body fat. Slower recovery. Less drive. Lower stress resilience. These aren't always signs of aging. Sometimes, they're signs your hormones aren't working in your favor. What's one thing you've done that made the biggest difference in your energy and overall health?

33,578 views

Your workout can’t undo 10 hours of sitting. Your body was built to move constantly… not stay parked in a chair all day. New rule: Every hour, move for 3–5 minutes. Walk. Stretch. Squat. Get outside. The people who stay healthy long term aren’t just the ones who exercise. They’re the ones who stop being sedentary.

Your workout can’t undo 10 hours of sitting. Your body was built to move constantly… not stay parked in a chair all day. New rule: Every hour, move for 3–5 minutes. Walk. Stretch. Squat. Get outside. The people who stay healthy long term aren’t just the ones who exercise. They’re the ones who stop being sedentary.

46,930 views

You probably think you need to do more cardio. Longer workouts. More miles. More suffering. But what if you just made the walk you're already taking a little more challenging? I've been a big fan of weighted vests for years because they're simple. You put one on, go for a walk, and suddenly your body has to do more work without you spending any more time exercising. The data is pretty impressive and one of the biggest mistakes I see people make is thinking health has to be extreme to be effective. Most of the time, the answer is taking something you're already doing and making it a little better. A weighted vest is a great example of that. Just walk.

You probably think you need to do more cardio. Longer workouts. More miles. More suffering. But what if you just made the walk you're already taking a little more challenging? I've been a big fan of weighted vests for years because they're simple. You put one on, go for a walk, and suddenly your body has to do more work without you spending any more time exercising. The data is pretty impressive and one of the biggest mistakes I see people make is thinking health has to be extreme to be effective. Most of the time, the answer is taking something you're already doing and making it a little better. A weighted vest is a great example of that. Just walk.

30,044 views

Had an amazing experience with fascial maneuvers yesterday with HumanGarage Insane relief immediately

Had an amazing experience with fascial maneuvers yesterday with HumanGarage Insane relief immediately

23,534 views

Cheering on the patriots today 💪🏻💪🏻 Who is watching Sunday football??

Cheering on the patriots today 💪🏻💪🏻 Who is watching Sunday football??

26,426 views

This is what being the ultimate human is all about 💪🏻 How many pull ups can you do?

This is what being the ultimate human is all about 💪🏻 How many pull ups can you do?

39,285 views

My Sunday message for you tonight… Believe more in what God gave us, than what man made us. 🙏🏻

My Sunday message for you tonight… Believe more in what God gave us, than what man made us. 🙏🏻

19,135 views

Cold plunging isn’t just a trend—it’s one of the most powerful tools for your body and mind. Here’s why I swear by it: •Triggers cold shock proteins, reducing inflammation and speeding recovery. •Boosts dopamine by 250%, enhancing mood and mental clarity. •Improves circulation by training your blood vessels to adapt under stress. Most people don’t realize cold exposure helps your mitochondria function more efficiently, the very engines of your cells. LEARN MORE:

Cold plunging isn’t just a trend—it’s one of the most powerful tools for your body and mind. Here’s why I swear by it: •Triggers cold shock proteins, reducing inflammation and speeding recovery. •Boosts dopamine by 250%, enhancing mood and mental clarity. •Improves circulation by training your blood vessels to adapt under stress. Most people don’t realize cold exposure helps your mitochondria function more efficiently, the very engines of your cells. LEARN MORE:

16,157 views

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Sage and I traveled to Switzerland to undergo blood filtration and I wanted to share it with you guys. The procedure itself was completely painless, and every step was monitored with an EEG, heart monitor, and continuous blood pressure tracking. What fascinated me most was seeing my blood before and after the treatment. Before, many of my red blood cells were stacked together in what's called rouleaux formation, which is commonly seen in venous blood. After the filtration, they appeared much more separated, giving each cell more surface area to exchange oxygen, remove waste, and interact with its environment. It's important to remember that looking at blood under a microscope isn't a standalone diagnostic tool, and you can't judge your overall health from a single image alone. But seeing the changes firsthand was an incredible experience and sparked some fascinating conversations about blood health, circulation, and recovery. Would you ever try something like this?

Sage and I traveled to Switzerland to undergo blood filtration and I wanted to share it with you guys. The procedure itself was completely painless, and every step was monitored with an EEG, heart monitor, and continuous blood pressure tracking. What fascinated me most was seeing my blood before and after the treatment. Before, many of my red blood cells were stacked together in what's called rouleaux formation, which is commonly seen in venous blood. After the filtration, they appeared much more separated, giving each cell more surface area to exchange oxygen, remove waste, and interact with its environment. It's important to remember that looking at blood under a microscope isn't a standalone diagnostic tool, and you can't judge your overall health from a single image alone. But seeing the changes firsthand was an incredible experience and sparked some fascinating conversations about blood health, circulation, and recovery. Would you ever try something like this?

249,303 views • 29 days ago

If you’re going to copy one thing from my morning routine, make it this. I’ve tried a lot of things over the years, but this is one stack that has stayed consistent. Perfect Amino for all nine essential amino acids, Baja Gold for trace minerals, and H2Tab for molecular hydrogen. I throw it all together first thing in the morning, and that’s it. Nothing complicated, nothing that takes 20 minutes to make. Your routine doesn’t have to be perfect. Find the things that work for you and be consistent with them. 🙌🏻

If you’re going to copy one thing from my morning routine, make it this. I’ve tried a lot of things over the years, but this is one stack that has stayed consistent. Perfect Amino for all nine essential amino acids, Baja Gold for trace minerals, and H2Tab for molecular hydrogen. I throw it all together first thing in the morning, and that’s it. Nothing complicated, nothing that takes 20 minutes to make. Your routine doesn’t have to be perfect. Find the things that work for you and be consistent with them. 🙌🏻

54,772 views • 17 days ago

The 30-30-30 method is simple, and that’s exactly why people can actually stick with it. 30g of protein within 30 minutes of waking, followed by 30 minutes of steady-state cardio. The key? That cardio doesn’t need to be intense. Think walking at a pace where you can still hold a conversation, listen to a podcast, or watch a show.

The 30-30-30 method is simple, and that’s exactly why people can actually stick with it. 30g of protein within 30 minutes of waking, followed by 30 minutes of steady-state cardio. The key? That cardio doesn’t need to be intense. Think walking at a pace where you can still hold a conversation, listen to a podcast, or watch a show.

13,360 views • 5 days ago

Most people have no idea what anxiety actually is. Here's the way I look at it... We've gotten really good at describing what anxiety feels like. Racing heart. Restlessness. Feeling on edge. But those are the symptoms, not necessarily what's driving them. A lot of the time, anxiety comes down to brain chemistry. Specifically, a rise in neurotransmitters called catecholamines. And if you have a COMT gene variant, your body may not clear them as efficiently, which can leave you feeling like you're stuck in fight or flight.

Most people have no idea what anxiety actually is. Here's the way I look at it... We've gotten really good at describing what anxiety feels like. Racing heart. Restlessness. Feeling on edge. But those are the symptoms, not necessarily what's driving them. A lot of the time, anxiety comes down to brain chemistry. Specifically, a rise in neurotransmitters called catecholamines. And if you have a COMT gene variant, your body may not clear them as efficiently, which can leave you feeling like you're stuck in fight or flight.

53,835 views • 1 month ago

Sugar is hijacking your brain’s reward system, and you’re trying to fight it with willpower. That’s why “just stop eating sugar” doesn’t work. In this new episode, I break down what’s actually happening in your brain when a craving hits, why your receptors become less responsive over time, and the 10-minute rule I use to help break the cycle. This could completely change the way you look at sugar. NEW EPISODE OUT NOW ON X...

Sugar is hijacking your brain’s reward system, and you’re trying to fight it with willpower. That’s why “just stop eating sugar” doesn’t work. In this new episode, I break down what’s actually happening in your brain when a craving hits, why your receptors become less responsive over time, and the 10-minute rule I use to help break the cycle. This could completely change the way you look at sugar. NEW EPISODE OUT NOW ON X...

23,783 views • 13 days ago

You asked. I’m answering. Every week, I see thousands of questions in the comments, and a lot of the same ones keep coming up. Am I on TRT? Does 30-30-30 actually work? What do I eat? What supplements do I take? How do you get testing outside the U.S.? So for this episode, there’s no guest. It’s just me answering the questions you’ve been asking me most.

You asked. I’m answering. Every week, I see thousands of questions in the comments, and a lot of the same ones keep coming up. Am I on TRT? Does 30-30-30 actually work? What do I eat? What supplements do I take? How do you get testing outside the U.S.? So for this episode, there’s no guest. It’s just me answering the questions you’ve been asking me most.

11,257 views • 6 days ago

People love to ask this question: "What's actually in your fridge?" 👀 So here it is. ✔️ Sauerkraut & kimchi: cheap, powerful, great for your gut ✔️ Bone broth always ✔️ Farm fresh eggs ✔️ Clean salmon ✔️ Raw cheeses, yogurt & kefir from a local farm ✔️ Ghee & beef tallow ✔️ Freeze dried Greek yogurt drops Real food doesn't have to be complicated or expensive. It just has to be real. 👇🏻 What's the one thing in your fridge you can't live without? Drop it below

People love to ask this question: "What's actually in your fridge?" 👀 So here it is. ✔️ Sauerkraut & kimchi: cheap, powerful, great for your gut ✔️ Bone broth always ✔️ Farm fresh eggs ✔️ Clean salmon ✔️ Raw cheeses, yogurt & kefir from a local farm ✔️ Ghee & beef tallow ✔️ Freeze dried Greek yogurt drops Real food doesn't have to be complicated or expensive. It just has to be real. 👇🏻 What's the one thing in your fridge you can't live without? Drop it below

166,085 views • 4 months ago

If you’re trying to optimize everything except your sleep, you’re missing the foundation. Sleep deprivation can make you more emotionally reactive, impact decision-making, and work against your performance the next day. Aim for 7–8 hours. Get off screens before bed. Finish eating a few hours before you sleep and hydrate before reaching for that first cup of coffee. You can dial in your training, nutrition, and supplements, but if you’re consistently under-slept, you’re fighting an uphill battle.

If you’re trying to optimize everything except your sleep, you’re missing the foundation. Sleep deprivation can make you more emotionally reactive, impact decision-making, and work against your performance the next day. Aim for 7–8 hours. Get off screens before bed. Finish eating a few hours before you sleep and hydrate before reaching for that first cup of coffee. You can dial in your training, nutrition, and supplements, but if you’re consistently under-slept, you’re fighting an uphill battle.

11,309 views • 6 days ago

The wait is over. I’ve partnered with Peptual to bring you the cleanest, safest, most effective peptides on the market, made in an FDA-registered, CGMP-certified lab. Here’s why this matters: -No mystery vials from sketchy sites -Verified potency, purity & sterility -Telehealth consults included (so you know exactly what’s right for YOU) -Delivered straight to your door

The wait is over. I’ve partnered with Peptual to bring you the cleanest, safest, most effective peptides on the market, made in an FDA-registered, CGMP-certified lab. Here’s why this matters: -No mystery vials from sketchy sites -Verified potency, purity & sterility -Telehealth consults included (so you know exactly what’s right for YOU) -Delivered straight to your door

423,319 views • 1 year ago

Gary Brecka approved or not? Let’s run it 👀 Naps longer than 30 min → ✅ (up to 60 min) Sourdough bread → ✅ Mouth taping → ✅ Drinking coffee first thing → ❌ Peanut butter → ❌ Colostrum → ✅ Fish oil → ✅ Store-bought salad dressing → ❌ Creatine → ✅ Blue light glasses → ✅ Sleeping with the TV on → ❌ Walking after meals → ✅ 👇🏻Comment "agree" if any of these hit for you.

Gary Brecka approved or not? Let’s run it 👀 Naps longer than 30 min → ✅ (up to 60 min) Sourdough bread → ✅ Mouth taping → ✅ Drinking coffee first thing → ❌ Peanut butter → ❌ Colostrum → ✅ Fish oil → ✅ Store-bought salad dressing → ❌ Creatine → ✅ Blue light glasses → ✅ Sleeping with the TV on → ❌ Walking after meals → ✅ 👇🏻Comment "agree" if any of these hit for you.

186,693 views • 5 months ago

Jelly Roll asked me one question that I’ll never forget... “Can you help fat people too?” I told him we weren’t going to start with workouts or extremes. We were going to start by walking to the mailbox. Then the next day, one more mailbox. And the next day, another. Watching him commit, show up, and keep promises to himself has been incredible. I’m so proud of all the work he’s done. 💪🏻

Jelly Roll asked me one question that I’ll never forget... “Can you help fat people too?” I told him we weren’t going to start with workouts or extremes. We were going to start by walking to the mailbox. Then the next day, one more mailbox. And the next day, another. Watching him commit, show up, and keep promises to himself has been incredible. I’m so proud of all the work he’s done. 💪🏻

248,320 views • 7 months ago

I haven’t had a cup of coffee in almost 2 weeks… This is what I use instead, and it wasn’t some “I’m quitting caffeine” decision. I just stopped needing it. What I realized is most people don’t actually need more stimulation in the morning they’re just missing the raw materials their body needs to create energy. Minerals. Amino acids. Proper hydration. If you’re low in minerals, your cells can’t hold onto water the right way. If you’re low in amino acids, your body struggles with recovery, neurotransmitters, and overall function, and when that’s off, you wake up tired… so you reach for coffee to compensate. That used to be me. I’m not saying coffee is bad... but if you feel like you need it just to function, there’s usually something deeper going on.

I haven’t had a cup of coffee in almost 2 weeks… This is what I use instead, and it wasn’t some “I’m quitting caffeine” decision. I just stopped needing it. What I realized is most people don’t actually need more stimulation in the morning they’re just missing the raw materials their body needs to create energy. Minerals. Amino acids. Proper hydration. If you’re low in minerals, your cells can’t hold onto water the right way. If you’re low in amino acids, your body struggles with recovery, neurotransmitters, and overall function, and when that’s off, you wake up tired… so you reach for coffee to compensate. That used to be me. I’m not saying coffee is bad... but if you feel like you need it just to function, there’s usually something deeper going on.

163,399 views • 5 months ago

I thought I understood recovery. Then Human Garage put his hands on me and changed my flat arch, hip rotation, and a decades-old movement limitation in under 5 minutes. No cracking. No pain. No stretching. We unpack why fascia may be one of the most overlooked systems in the body, why stretching could be making things worse, and how tension patterns may be affecting more than just pain. This one challenged a lot of what I thought I knew. New episode out now, right here on X...

I thought I understood recovery. Then Human Garage put his hands on me and changed my flat arch, hip rotation, and a decades-old movement limitation in under 5 minutes. No cracking. No pain. No stretching. We unpack why fascia may be one of the most overlooked systems in the body, why stretching could be making things worse, and how tension patterns may be affecting more than just pain. This one challenged a lot of what I thought I knew. New episode out now, right here on X...

106,501 views • 3 months ago

Here's what I'm having for lunch today👇🏻 - Arugula for a nutrient-dense base - Extra virgin olive oil for healthy fats - Sweet potato for slow-digesting carbs - Fermented onions to support gut health - Antibiotic- and hormone-free chicken to keep protein high You don't need to overcomplicate healthy eating. Start with real food and build your plate around protein. What did you have for lunch today?👇🏻

Here's what I'm having for lunch today👇🏻 - Arugula for a nutrient-dense base - Extra virgin olive oil for healthy fats - Sweet potato for slow-digesting carbs - Fermented onions to support gut health - Antibiotic- and hormone-free chicken to keep protein high You don't need to overcomplicate healthy eating. Start with real food and build your plate around protein. What did you have for lunch today?👇🏻

68,913 views • 2 months ago

Most of us have forgotten that fasting is an inherent part of human biology. In just 3 days, your body can trigger autophagy, recycling old cells and replacing them with new ones. That’s what my FREE 3-Day Water Fasting Challenge (Oct 15–17) is all about. What you’ll need: – 3 liters of water daily – H2 Tabs – Perfect Aminos – Mineral salt – Bone broth of your choice I’ll walk you through every step with guests like Dr. Paul Saladino and Taylor Dukes, plus some surprise celebrity guests. Join me here:

Most of us have forgotten that fasting is an inherent part of human biology. In just 3 days, your body can trigger autophagy, recycling old cells and replacing them with new ones. That’s what my FREE 3-Day Water Fasting Challenge (Oct 15–17) is all about. What you’ll need: – 3 liters of water daily – H2 Tabs – Perfect Aminos – Mineral salt – Bone broth of your choice I’ll walk you through every step with guests like Dr. Paul Saladino and Taylor Dukes, plus some surprise celebrity guests. Join me here:

278,579 views • 11 months ago

A single glass of wine at a holiday party shuts down fat metabolism on the spot... your liver won’t burn fat again until the alcohol is gone. Pair that with processed food + bad sleep… and you get the “holiday 5 lbs.” Watch this new episode right here to learn how to prevent this 👇🏻

A single glass of wine at a holiday party shuts down fat metabolism on the spot... your liver won’t burn fat again until the alcohol is gone. Pair that with processed food + bad sleep… and you get the “holiday 5 lbs.” Watch this new episode right here to learn how to prevent this 👇🏻

213,667 views • 8 months ago

My flight non-negotiables: ✔️ Sip water, don’t chug ✔️ 10 air squats every hour ✔️ Deep breaths for oxygen + calm ✔️ Keep the lymphatic system moving ✔️ Blue-light blockers to protect circadian rhythm Do these and you won’t land feeling destroyed.

My flight non-negotiables: ✔️ Sip water, don’t chug ✔️ 10 air squats every hour ✔️ Deep breaths for oxygen + calm ✔️ Keep the lymphatic system moving ✔️ Blue-light blockers to protect circadian rhythm Do these and you won’t land feeling destroyed.

199,695 views • 8 months ago

Most pregnant women are given high-dose folic acid. Many also have the MTHFR gene variant that prevents them from converting it into methylfolate. When that conversion fails, anxiety, depression, and postpartum depression rise, not fall. The FDA just approved prescription folinic acid for postpartum depression and autism. The science is shifting.

Most pregnant women are given high-dose folic acid. Many also have the MTHFR gene variant that prevents them from converting it into methylfolate. When that conversion fails, anxiety, depression, and postpartum depression rise, not fall. The FDA just approved prescription folinic acid for postpartum depression and autism. The science is shifting.

218,434 views • 9 months ago

READ THIS IF YOU WANT TO DETOX 👇🏻 Most people think detox is just about sweating. Wrong. Your liver does most of the heavy lifting, which is why I take glutathione before every sauna session. My simple protocol: ✔️ Glutathione before sauna ✔️ 1 liter of water during ✔️ Wipe away sweat as it forms What you need to try: The next time you sauna, focus on hydration and supporting your glutathione levels instead of just trying to sweat more.

READ THIS IF YOU WANT TO DETOX 👇🏻 Most people think detox is just about sweating. Wrong. Your liver does most of the heavy lifting, which is why I take glutathione before every sauna session. My simple protocol: ✔️ Glutathione before sauna ✔️ 1 liter of water during ✔️ Wipe away sweat as it forms What you need to try: The next time you sauna, focus on hydration and supporting your glutathione levels instead of just trying to sweat more.

66,675 views • 2 months ago