Gary Brecka is a researcher, human biologist, biohacker, anti-aging, and longevity expert who focuses on helping people become the best versions of themselves. This is what his daily routine looks like:
Morning
- Wakes up at daybreak
- Splashes water on his face
- Brushes his teeth
- Takes a cold shower or gets into a cold plunge for between 1-3 minutes
- Takes hydrogenated water
- Exposes himself to sunlight with minimal clothing
- Does grounding or earthing which involve stepping on the ground barefoot.
- Does breathwork for about 8 minutes which includes 3 rounds of 30 breaths with an extended breath hold in between
Midday
- Takes breakfast
- Goes for work
- Takes time to reflect and reenergize the mind
Afternoon
- Breaks for lunch consisting of a low-carb, high-fat ketogenic, and moderate-protein diet.
Evening
- Gary aims for at least 6-8 hours of deep sleep
- For better sleep, he avoids taking caffeine 10 hours before bed
- He also avoids taking food and alcohol 3 hours before bed.
- To prepare for bedtime, Gary dims lights to minimize the effects of melatonin.
- His other before-bed rituals include stretching, taking a warm bath, drinking bedtime tea, breathing exercises, and journaling.