gary
brecka

Human biologist · host of The Ultimate Human

6 steps · last checked 16 oct 2026

salted water, sunlight, breathwork, then end on cold.

his morning “bio-stack” as he describes it on his podcast, his YouTube channel and in a 2026 interview. He gives an order, not clock times.

We removed a grounding step and two red-light products (Kineon, Joovv Go) we couldn’t confirm in his own words.

what gary uses see the routine

sunlightwithin 30 min of waking
breathwork3 rounds of 30
bio-stack8–15 min
showersend on cold

the protocol · at a glance

what gary uses.

protocol as of feb 2026

6 items

supplements6

Essential amino acidsa scoop every morning (Perfect Aminos) · pick: Perfect Aminos
Hydrogen water tabletevery morning (H2 Tab) · pick: H2 Tab
Mineral salt in waterevery morning (Baja Gold) · pick: Baja Gold
Methylated multivitamin used by 10every morning
Creatine used by 175 g a day, before exercise · pick: Symbiotica liquid creatine

show all 6 supplements

Methylated B vitamins (methylfolate, methylcobalamin) used by 4

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the routine · 6 steps

gary’s day.

morning5 steps any time1 step

morning

On waking
A big glass of water with a pinch of salt
room-temperature water with a pinch of sea salt and maybe a squeeze of lemon.
nutrition
Within 30 min
Sunlight in the eyes, outside
“Not through a window.” Overcast still counts; if it’s dark, he says get 8 minutes outside later in the morning.
sleep light
Same time
Three rounds of 30 deep breaths
a long breath hold after each round. He suggests beginners start with three rounds of 10.
focus
Laterapprox.
Move
he lists exercise among his seven morning steps; the episode doesn’t give one fixed workout.
fitness
Breakfast
Protein, healthy fats, some fibre
a balanced breakfast rather than a sugary one.
nutrition

any time

Shower
End on cold
finish showers cold, or use a cold plunge. He’s also “a huge fan” of dry sauna, then a cold shower — “always end on cold.”
cold & heat recovery

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more routines.

andrew huberman

neuroscientist · huberman lab

daylight in the first hour, caffeine before an early workout, three lifting days and three cardio days a week, sauna and cold on the rest day, and dim lights at night.

see the habits