The Ultimate Human with Gary Brecka
Gary Brecka
Gary Brecka is a Human Biologist, biohacker, researcher, and an anti-aging and longevity expert. His approach to health is simple: "Aging is the aggressive pursuit of comfort."For over 20 years, he worked in the life insurance industry predicting mortality. This meant if he got 5 years of medical records and 5 years of demographic data on you, the team that he was associated with could tell a life insurance company how long you had to live to the month. After years and years of doing this type of research and analysis, he decided he wanted to spend the balance of his lifetime helping people live happier, healthier, longer, more fulfilling lives.With this mission in mind, he created The Ultimate Human podcast. In this weekly podcast, Gary has exciting conversations with celebrities, athletes, entrepreneurs, and scientists and is thrilled to share their transformative insights with you. What's keeping you from being an ultimate human? Tune in to find out.For more info on Gary, click here: https://link.me/garybrecka
Episodes
Mentioned books
91 snips
Jan 15, 2026 • 11min
236. What Is Heart Rate Variability (HRV) and How Do You Improve It?
Discover how heart rate variability (HRV) reflects your body's response to stress and its significance for mental and physical health. Learn what factors influence HRV, like age, fitness, and sleep, and how it can be measured. Explore practical tips to boost HRV, including aerobic exercise and mindful breathing techniques. Understand the critical role of social connections and consistent routines in enhancing your wellbeing. Tune in to find actionable insights that can transform your health journey!
17 snips
Jan 13, 2026 • 1h 36min
235. Kelly Slater: 11x World Surfing Champion Shares His Diet Protocol, Training Routine, and Recovery Tips
Kelly Slater, the eleven-time world surfing champion, shares his journey from a sugar-laden diet to advanced nutrition strategies and water fasting. He reveals how these changes fueled his longevity in surfing well into his 50s and discusses the mental aspects of reaching the coveted 'flow state.' Slater talks candidly about his health challenges, including a hip replacement, and the rehab practices that helped him recover. His commitment to ocean conservation and innovative wave pool projects showcases his dedication beyond the surfboard.
46 snips
Jan 9, 2026 • 1h 9min
232. Gary Brecka Live at the Biohacking 360 Conference 2025 in Romania
Gary Brecka challenges modern medical beliefs, claiming many health issues stem from nutrient deficiencies and lack of oxygen. He highlights his 22 years of mortality research, advocating for lifestyle changes to extend both lifespan and healthspan. Brecka reframes conditions like ADHD as attention overload, connects gut health to depression, and critiques synthetic folic acid. He shares success stories of reversing chronic conditions through nutritional interventions and introduces the concept of immunofatigue as a major aging factor.
Jan 9, 2026 • 1h 20min
229. Dr. Marty Makary: Vaccines, Chronic Disease, Drug Prices & Hormone Therapy
Dr. Marty Makary, a surgeon and public health researcher, dives into crucial reforms at the FDA aimed at enhancing medical transparency and food safety. He discusses the need for a shift towards prevention rather than symptom management and critiques traditional medical training. The conversation touches on simplifying hormone therapy guidelines, improving vaccine data transparency, and lowering drug prices. Makary emphasizes the importance of empowering patients and using real-world data to inform healthcare practices, while also advocating for the future of functional medicine.
38 snips
Jan 9, 2026 • 1h 27min
233. Anders Corbett: On “Crafting” Your Gut Microbiome, Probiotics, Leaky Gut & Hormone Optimization
In this engaging discussion, Anders Corbett, CEO of Craft Microbiome and former elite rower, shares insights on the powerful effects of gut microbiomes. He explains how specific bacterial strains can boost performance and even reduce risks of neurodegenerative diseases like Alzheimer's. Anders dives into the art of culturing personalized gut bacteria, banking them for recovery, and the fascinating connections between gut health and longevity. Plus, he highlights real-life successes from patients with chronic conditions, showcasing the potential of tailored probiotics.
42 snips
Jan 9, 2026 • 14min
234. How To Improve Your Sleep With These Sleep Hygiene Tips
Discover the often-overlooked impact of sleep on health and metabolism. A Harvard study reveals that just one week of poor sleep can lead to pre-diabetic conditions. Learn about the glymphatic system and its role in brain waste clearance during sleep. Surprisingly, chronic short sleep in midlife is linked to a 30% increase in dementia risk. Emphasize the importance of consistency, scheduling, and creating an optimal sleep environment. Implement practical tips like morning light exposure and a calming wind-down routine for better sleep quality.
16 snips
Dec 30, 2025 • 1h 4min
231. TJ Dillashaw: On Biohacking, Longevity, Injury Recovery and Life After UFC
TJ Dillashaw, a two-time UFC bantamweight champion and entrepreneur, discusses his journey through biohacking and the challenges of recovery after injuries. He shares insights on 'delusional optimism' and innovative training methods that shaped his career. Dillashaw opens up about using stem cell treatments and mental resilience during a dark period post-suspension. Now, as the founder of Wild Society Nutrition, he emphasizes the importance of transparency in supplements and his mission to promote longevity and health through his new venture.
61 snips
Dec 25, 2025 • 22min
230. Q&A: Fat Loss, Nutrition, Supplements and More!
Transform your approach to aging by mastering the 30-30-30 morning method and prioritizing nutrient density. Discover effective ways to eliminate processed foods while optimizing supplementation through testing. Gary emphasizes the importance of morning sunlight and mobility for resetting your circadian rhythm. He tackles common nutrition myths, shares healthy cheat meal ideas, and highlights the vital role of resistance training for retaining muscle. Plus, delve into natural stressors like breathwork and the benefits of grounding to enhance your vitality!
16 snips
Dec 18, 2025 • 10min
228. Holiday Weight Gain Explained: Alcohol, Cortisol and Sleep
The holidays can be tricky for staying healthy. Alcohol can halt fat burning and disrupt sleep, complicating festive indulgences. Ultra-processed foods ramp up calorie intake by activating reward centers, making it easy to overeat. Stress during the holidays boosts cortisol, leading to unwanted weight gain. Simple strategies like post-meal walks, hydration with electrolytes, and choosing whole foods can help maintain balance. Gary emphasizes the importance of sleep hygiene and planning alcohol consumption to stay on track during celebrations.
Dec 16, 2025 • 1h 14min
227. Menopause: Symptoms, Hormones, Tests & Solutions with Sage Workinger-Brecka & Gary Brecka
Sage Workinger-Brecka, a passionate advocate for women's hormonal health, shares her personal struggles with menopause. She highlights how standard tests often miss crucial hormonal issues that can leave women feeling unwell. Gary Brecka discusses the importance of thorough testing like the DUTCH urine test. Together, they debunk myths surrounding hormone therapy and its connection to breast cancer. The duo emphasizes the significance of restoring hormonal balance, making hormone therapy a vital tool in navigating the complexities of menopause.
