Gary Brecka's day-by-day biohack playbook: sun, breath, hydrogen water and cold plunges
Biohacker Gary Brecka, 55, says he reversed his biological age to 20 using a routine built around morning first-light exposure, breathwork, mineral-enhanced hydration (Baja Gold salt, amino acids, hydrogen tablets), and a four-minute cold plunge or cold shower. He also does light movement, aims for 30 grams of protein in the first hour, and may add red light therapy or hyperbaric oxygen. Nightly, he stops eating hours before bed, dims lights 90 minutes before sleep, magnesium, and a controlled breathing routine to cue deep sleep, striving for about eight hours of sleep in an organic, toxin-free mattress. He emphasizes non-negotiables: sunlight, breathwork, minerals, hydrogen, amino acids, and cold as core levers for daily performance and recovery.
