At 55, Gary Brecka feels better than he did in his 30s — and says his body backs it up.
The longevity expert claims he’s reversed his biological age to 20, using a mix of simple daily habits and cutting-edge tech in a bid to rethink the limits of the human lifespan.
“I believe if you’re alive five years from today, it will be your choice whether you want to live to age 100, possibly longer,” Brecka said on a recent episode of “Hang Out with Sean Hannity.”
A leading voice in the biohacking movement, the human biologist has built a following among A-listers and everyday people seeking to optimize their health.
One of his core messages: How you start — and end — your day plays a key role in how your body performs and recovers.
Now, Brecka is pulling back the curtain on his exact morning and night routine, so you can biohack your way to a longer life, too.
How Brecka jumpstarts his day
“I don’t just start my morning, I activate it,” Brecka told The Post. “My goal is always the same: Flip my biology from ‘rest and repair’ into ‘focus and perform’ without overstimulating the nervous system.”
He typically wakes up between 6:30 and 7 a.m. Within minutes, he heads outside for what he calls “first-light exposure.”
“This is one of the most powerful biohacks,” said Brecka, host of “The Ultimate Human” podcast.
“Early sunlight hits photoreceptors behind the retina and instantly sets your circadian rhythm, boosts serotonin and anchors cortisol so your energy stays stable through the day,” he explained.
While outside, Brecka spends about five minutes on structured breathwork to “flood the body with oxygen.”
“Oxygen is the most overlooked performance enhancer on the planet,” he said.
Next up: Hydration — but not just regular H2O. Brecka “stacks” his water with added ingredients to make it more nutrient-dense.
His mix varies slightly, but always includes:
- H2 hydrogen tablets: A fast-dissolving supplement that creates hydrogen-rich water, which is thought to support energy, reduce inflammation and boost cognitive function.
- Baja Gold: An unrefined sea salt packed with trace minerals that helps support cellular hydration.
- PerfectAmino: An essential amino acid blend that supports protein and collagen production.
“This combination turns on energy production without spiking blood sugar or stressing the adrenals,” Brecka said.
Cold exposure is another key part of the biohacker’s morning routine.
If he’s home, he’ll do a four-minute cold plunge. If he’s traveling, a cold shower does the job.
“Cold is a dopamine reset — it sharpens focus and reduces inflammation for hours,” he said.
From there, Brecka does light movement — like walking, yoga or stretching — to get his blood flowing and kickstart his endorphins, setting his body up for the day ahead.
He also recommends consuming 30 grams of protein within the first hour of waking, which helps keep hunger in check and prevents blood sugar crashes later in the day. A typical breakfast might include eggs, chicken or lean beef, plus avocado and a handful of berries.
If time allows, Brecka adds in treatments such as red light therapy or a hyperbaric oxygen session.
“The non-negotiables are sunlight, breathwork, minerals, hydrogen, amino acids and cold,” Brecka said.
How Brecka winds down
“Nighttime is about lowering cortisol, repairing tissues and cueing the nervous system for deep sleep,” Brecka said.
About three hours before bed, he stops eating.
“Digestion competes with deep sleep,” he said, noting that a full stomach can keep the body from shifting into repair mode — cutting into sleep time and recovery.
Then, about 90 minutes before bed, the wellness guru to the stars dims the lights and powers down his screens.
“Blue light crushes melatonin,” Brecka said, explaining that the hormone governs the sleep-wake cycle, and evening exposure tricks the brain into thinking it’s still daytime.
From there, it’s all about winding down.
Light stretching or a slow walk helps Brecka ease his body into rest.
“Sometimes I’ll take a warm shower first to trigger a cooling effect afterward, which helps melatonin rise,” he said.
Before bed, Brecka also takes magnesium, a supplement linked to better sleep quality and duration.
He follows that with a breathing routine featuring slow inhales through the nose, brief pauses and controlled exhales that shift the body from fight-or-flight mode into a rest-and-digest state.
Finally, he heads to bed on an organic, toxin-free mattress designed to cut chemical exposure and improve air quality while he sleeps.
Each night, he aims for about eight hours of shuteye.
“My day starts the night before,” Brecka said. “If I own my nighttime routine, my biology performs the next morning.”
[Notigroup Newsroom in collaboration with other media outlets, with information from the following sources]
