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

The Ultimate Human with Gary Brecka

Gary Brecka

Health & Fitness

4.8 • 2.5K Ratings

🗓️ 3 April 2025

⏱️ 21 minutes

🔗️ Recording | iTunes | RSS

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Summary

What if I told you the most powerful upgrades to your body and mind cost absolutely nothing? This isn’t hype. It’s hard science. In this episode, I’ll share with you the exact biohacking strategies I’ve used with world-class athletes, peak performers, and celebrities. Practice these biohacking techniques consistently, and the results will speak for themselves: better sleep, sharper focus, a bulletproof immune system, and sustained energy levels. And once you experience the transformation, you’ll wonder why nobody told you sooner. Join the Ultimate Human VIP community and gain exclusive access to Gary Brecka's proven wellness protocols today!: https://bit.ly/4ai0Xwg Thank you to our partners: H2TABS - USE CODE “ULTIMATE10” FOR 10% OFF: https://bit.ly/4hMNdgg BODYHEALTH - USE CODE “ULTIMATE20” FOR 20% OFF: http://bit.ly/4e5IjsV BAJA GOLD - USE CODE "ULTIMATE10" FOR 10% OFF: https://bit.ly/3WSBqUa EIGHT SLEEP - SAVE $350 ON THE POD 4 ULTRA WITH CODE “GARY”: https://bit.ly/3WkLd6E STRENGTH TRAINING EQUIPMENT - THE ULTIMATE HUMAN: https://bit.ly/3zYwtSl COLD LIFE - THE ULTIMATE HUMAN PLUNGE: https://bit.ly/4eULUKp WHOOP - GET 1 FREE MONTH WHEN YOU JOIN!: https://bit.ly/3VQ0nzW MASA CHIPS - GET 20% OFF YOUR FIRST $50+ ORDER: https://bit.ly/40LVY4y VANDY - USE CODE “ULTIMATE20” FOR 20% OFF: https://bit.ly/49Qr7WE AION - USE CODE “ULTIMATE10” FOR 10% OFF: https://bit.ly/4h6KHAD HAPBEE - FEEL BETTER & PERFORM AT YOUR BEST: https://bit.ly/4a6glfo CARAWAY - USE CODE “ULTIMATE” FOR 10% OFF: https://bit.ly/3Q1VmkC HEALF - GET 10% OFF YOUR ORDER: https://bit.ly/41HJg6S BIOPTIMIZERS - USE CODE “ULTIMATE” FOR 10% OFF: https://bit.ly/4inFfd7 Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9 AM EST: YouTube: https://bit.ly/3RPQYX8 Podcasts: https://bit.ly/3RQftU0 Connect with Gary Brecka: Instagram: https://bit.ly/3RPpnFs TikTok: https://bit.ly/4coJ8fo X.com: https://bit.ly/3Opc8tf Facebook: https://bit.ly/464VA1H LinkedIn: https://bit.ly/4hH7Ri2 Website: https://bit.ly/4eLDbdU Merch: https://bit.ly/4aBpOM1 Newsletter: https://bit.ly/47ejrws Ask Gary: https://bit.ly/3PEAJuG Timestamps: 00:00 Intro 01:10 Top 5 Free Biohacks 02:21 Mastering Your Sleep Hygiene 06:15 Harnessing the Power of Breath Work 10:04 Morning Sunlight Exposure 12:41 Cold Exposure 16:09 Intermittent Fasting and Time-Restricted Eating 19:58 Recap The Ultimate Human with Gary Brecka Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The Content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	What if I told you the most powerful upgrades to your body and your mind cost nothing at all?
0:04.8	This isn't hype, it's hard science. Imagine 30 days from now. You bounce out of bed,
0:09.4	clear-headed, you're leaner, you're stronger, your mood's upbeat, and you haven't eaten at
0:13.8	a sniffle while people around you are catching colds. I'm talking about better sleep,
0:18.0	sharper focus, a boosted immune system, and sky high energy levels.
0:22.2	No fluff, just the biological truth. I'm going to hand you the top five free biohacks that
0:27.1	anyone can implement starting today. In a world obsessed with expensive supplements and gadgets,
0:32.3	you already possess the tools for radical improvement. Your body is begging for these hacks.
0:37.1	And once you deploy them, the results will speak for themselves.
0:40.4	These are the same strategies I use with world-class athletes, peak performers.
0:44.5	And let me be clear, these hacks are for everyone.
0:47.3	You don't need permission or fancy equipment to begin.
0:50.7	We just need the commitment to yourself.
0:52.5	Let's start off with this.
1:07.5	Okay. Again, you just need the commitment to yourself. Let's start off with... Hey guys, welcome back to the Ultimate Human podcast.
1:12.6	I'm starting a series on my favorite free biohacks. So here's five free biohacks that you need to know right now. What if I told you the most powerful upgrades to your
1:17.4	body and your mind cost nothing at all? This isn't hype. It's hard science. In the next 20 minutes,
1:23.3	I'm going to hand you the top five free biohacks that anyone can implement starting today.
1:28.1	These are the same strategies I use with world-class athletes, peak performers, celebrities, A-listers.
1:34.1	And let me be clear, each hack is completely free.
1:37.7	It's backed by research and so efficient, it's almost criminal for me not to share it.
1:42.4	So stick with me because at the end of this podcast,
	...

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