The Ultimate Human with Gary Brecka

154. 5 Zero-Cost Biohacks: Sleep, Breath, Sun, Cold & Fasting

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Apr 3, 2025
Discover the incredible world of zero-cost biohacks that can elevate your health! Learn how optimizing your sleep can sharpen your mind and boost overall well-being. Explore the benefits of breathwork and cold exposure for both mental and physical enhancements. These simple yet powerful techniques, often overlooked, can lead to sustainable energy and a resilient immune system. Transform your daily routine with science-backed practices that promise real results!
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ADVICE

Sleep Optimization

  • Optimize sleep by creating a sleep fortress: cool, dark, and quiet room.
  • Set a consistent bedtime and avoid screen time before bed.
ADVICE

Breathwork for Stress Reduction

  • Control your breath to shift from stress to calm by activating your parasympathetic nervous system.
  • Practice the 4-7-8 technique: inhale for 4, hold for 7, exhale for 8.
ADVICE

Morning Sunlight Exposure

  • Get 5-10 minutes of morning sunlight to regulate your circadian rhythm, boost mood, and improve sleep.
  • Sunlight triggers serotonin release, which later converts to melatonin for better sleep.
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