Who is Gary Brecka?
Gary Brecka is a Human Biologist and Bio-Hacker who helps people improve, optimize and extend their lives.
The Florida native is fascinated with the function of the human body and is constantly looking for ways to optimize physical and mental performance. He has helped improve the lives of celebrities including Dana White, P. Diddy, Stephen A. Smith and Steve Aoki.
In his previous role as a mortality-modeling expert in the insurance industry he was able to predict when someone would die to the exact month using bloodwork, biomarkers and medical data.
Gary Brecka is an advocate for fasting, eating whole foods, drinking filtered water (particularly hydrogen water) and cold water exposure. We’ve collated some of his most useful quotes on improving the functions of the human mind and body.
Gary Brecka Quotes, Advice & Motivation
Gary Brecka’s Morning Routine
“The very first thing I do is I drink 10 ounces of hydrogen water.”
“Immediately get outside onto your balcony, onto your front porch. If you’re in a hotel open up the doors, open the windows and take a seat and do 8 minutes of breath work.”
“If you can you want to take your shoes off and contact the real surface of the earth. If you can’t - you should look to investing in something called a PEMF mat – ‘Pulse Electro Magnetic Field Mat’.”
“I don’t eat a lot of carbohydrates before 2pm in the afternoon because carbohydrates are an energy vacuum. They’re thieves that will actually get into your gut and divert all that healthy oxygen and blood flow from your brain right down to your gut.”
Eat Whole Foods
“I hear people all the time online saying ‘You should be Vegan, you should be Keto, you should be Paleo, you should be this, you should be that’. We should be eating a whole food diet.”
“I have Vegan patients that are some of the sickest human beings that I have ever cared for in my life. I have meat eating patients that are some of the sickest human beings that I have ever cared for in my life. And you can make an argument for either. But the best argument is clean whole foods.”
“Eating a whole food diet, obviously grass-fed meats, wild caught fish go a long way to improving our health.”
Ditch Processed “Foods”
“The further you get from the soil the less healthy food becomes.”
“If it’s in a wrapper, if it’s processed, if it has color. Most foods are not pink and sky blue. These are not things we find in nature.”
Go Organic
“If you’re going to spend money anywhere on organic nutrients you want to spend money on organic fruits. Because fruits absorb nutrients through their skin, including pesticides.”
The Importance of Protein
“There’s a war on protein right now that I don’t understand because muscle is our metabolic currency. It’s an organ. It’s like our skin is an organ, but our muscle is an organ too.”
“There’s something called ‘sarcopenia’ which is age-related muscle wasting and it’s directly tied to all-cause mortality because the weaker our muscles and the fat to muscle ratio the higher the incidence of all-cause mortality. The less mobile we are. The more prone we are to joint injury.”
Clean Water
“If you don’t want to pay for a hydrogen water machine. Get a basic water filter at your grocery store at a minimum that filters out fluoride and chlorine.”
“There are all kinds of peer-reviewed, published clinical studies on the benefits of hydrogen water including reduced inflammation, better absorption of your supplements, better absorption of your foods, better balance of stomach acid, and it feeds an entire class of bacteria in your gut.”
Cold Water Exposure
“No amount of exercise hits cardio anywhere close to immersing yourself in cold water in terms of what will strip fat off your body fast. If you want to strip fat off your body get in cold water 3-6 minutes a day.”
The Benefits of Fasting
“Hours 0-12 after having your last meal your insulin is still a little high. The higher the insulin is the more resistant you are to insulin. For longevity purposes we want to be sensitive to insulin – the less insulin it takes to regulate our blood sugar the longer our lifespan.”
“Hours 12-18 – this is when the fat burning begins, and the body is starting to enter a state of ketosis; shifting from burning sugars to burn fats.”
“Between 24-48 hours the process of autophagy; the body turning on itself to become more efficient at waste elimination, repair, detoxification and cellular division. You’re literally cleaning your body out at a cellular level. Incredible increases in mental clarity, energy, and alertness.”
“Between hours 48-54 human growth hormone surges and it does this to help us repair tissues. Inflammation is reduced during this time.”
“Between hours 54 and 72 insulin is becoming more sensitive and autophagy – this process of cellular turnover and regeneration peaks.”
“After 72 hours on a water fast, there’s evidence that your own stem cells are starting to increase in number in blood circulation.”
Use the Sauna
"I encourage you to use a sauna three times per week for 20 minutes."
“You can do three days of liver detoxification in just 25 minutes in a hot sauna above 140 degrees Fahrenheit. If you get to 180 degrees Fahrenheit you can do it in 15 minutes.
“Right now what I’m trying to do is passively sweat. When you passively sweat you actually engage the direct route of waste elimination between the liver and the skin. The skin’s not only the largest organ in your body, it’s the greatest organ of waste elimination.”
What does Gary Brecka eat? Check out his approved food list in this article.
Want to become the healthiest version of yourself?
Download our free guide - The 2024 Guide to Healthy Living here
