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The Ultimate Human Podcast breaks down the data behind performance, aging, and disease.

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Get started with science-backed rituals like grounding, sunlight, breathwork, and cold water.

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Protocols

Science-Backed Habits That Work

Each of these practices offers incredible benefits that can be accessed for free. And for those looking to enhance their experience, we also provide recommendations for advanced equipment.

My Morning Routine

Introduction

These are the core daily habits Gary Brecka uses to optimize his own biology – simple, science-backed actions that improve energy, focus, sleep, and recovery. Start with one, stack as you go, and feel the difference in days – not months.

protocols

The foundation of The Ultimate Human lifestyle starts with these daily protocols.

Sunlight

There’s nothing more therapeutic than starting every day the right way. And there’s no better way than by getting in the first light of the day. Exposure to natural sunlight, especially during the early hours of the day, offers a range of benefits for our physical and mental well-being.

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Breathwork

Breathing is the most essential thing we do as humans. It's intuitive, and it's how we get the supply of oxygen we need to fuel every cell in our bodies. It's fundamental to making sure everything in our body works non-stop, every moment of every day.

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Grounding

Grounding is the practice of making direct contact with the surface of the Earth, such as walking barefoot on grass, sand, or soil. This direct contact allows the body to absorb free electrons from the Earth, and literally discharge into the earth, which can neutralize free radicals and reduce oxidative stress.

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Cold Water

Exposure to natural sunlight increases the production of serotonin, a neurotransmitter that boosts mood and helps a person feel calm and focused. This can help reduce the risk of mood disorders like depression and start your day off in an “elevated state.”

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Sunlight

Breathwork

Grounding

Cold Water

Sunlight

Breathwork

Grounding

Cold Water

Sunlight

Breathwork

Grounding

Cold Water

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Access exclusive protocol guides you won’t find anywhere else

Inside the VIP Community, you’ll unlock a growing library of step-by-step protocol guides designed to help you implement Gary Brecka’s methods in your daily life – from breathwork and cold exposure to detoxing, sunlight, grounding, and more.

These guides go beyond the basics, breaking down exactly what to do, when to do it, and how to get real results. They’re based on the same systems Gary uses with private clients – and only available to VIPs.

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This website, including any experimental results presented, is for informational purposes only and does not constitute medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease. Individuals seeking medical advice should consult with a licensed physician. Disclosure: Some links on this site are affiliate links, meaning we may earn a commission.

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