The Ultimate Human with Gary Brecka

Latest Episodes:

34. Sleep - Hacks, Supplements, and Routines for Better Sleep | Ultimate Human Short with Gary Brecka Feb 08, 2024

Show notes

Get weekly tips from Gary Brecka on how to optimize your health and lifestyle routines - go to https://www.theultimatehuman.com/

For more info on Gary, please click here: ⁠⁠https://linktr.ee/thegarybrecka

BODY HEALTH - USE CODE ULTIMATE10 for 10% OFF YOUR ORDER

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Are you struggling to get a good night's sleep? Do you wake up exhausted and ready to go back to bed? In this episode of The Ultimate Human Podcast, Gary Brecka dives into proven hacks and little-known strategies to optimize your sleep and maximize the benefits. He explores new research on how to support your body's natural circadian rhythms through subtle changes to your sleep routine. He also shares simple techniques that can help you fall asleep faster and stay asleep longer, while relaxing your mind and boosting your oxygen levels so you wake up feeling restored and ready to take on your day!

00:00 - Sleep, why is it so important and how do I get more of it?

01:30 - How to set up a sleep routine.

02:45 - How does magnesium impact sleep?

03:40 - 10-3-2-1-0 Sleep Rule.

08:30 - What is the impact of sleep medications?

10:30 - Why you should never work from your bed.

11:45 - Why you should never hit the snooze button.

Gary Brecka: @garybrecka

The Ultimate Human: @ultimatehumanpod

Subscribe on YouTube: @ultimatehumanpodcast

Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.

Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.

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33. How to Turn Obstacles Into Superpowers and Level Up Your Life with Alvaro Nuñez Alfaro and Gary Brecka Feb 06, 2024

Show notes

Read Level Up by Alvaro Nunez

https://www.amazon.com/shop/garybrecka/list/FCJNQHDNI27C?ref_=cm_sw_r_cp_ud_aipsflist_aipsfgarybrecka_3T9NPMF66NCCEPEVSC2K

Get weekly tips from Gary Brecka on how to optimize your health and lifestyle routines - go to https://www.theultimatehuman.com/

For more info on Gary, please click here: ⁠⁠https://linktr.ee/thegarybrecka

BODY HEALTH - USE CODE ULTIMATE10 for 10% OFF YOUR ORDER

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What does it take to overcome your limiting beliefs and push yourself beyond what you thought was possible? Gary Brecka is sitting down with Alvaro Nuñez Alfaro, the author of, “Level Up, Turning Your Obstacles Into Super Powers” to talk about pushing past our limits! Alvaro is a luxury real estate agent turned extreme athlete, skydiver, helicopter pilot, Ironman athlete, and motivational speaker. Alvaro shares his story of completing Marathon des Sables, the equivalent of six marathons across the Sahara Desert in six days and why he carried an addition 45lb weight on his back to represent the #weightofdepression. Gary also dives into preparation for Alvaro’s biggest challenge yet, “The Great World Race” where he’ll run seven marathons on seven continents in seven days. You’ll learn about how to set up routines for success, how to reframe negative thoughts, and how to prepare for challenges in your own life to level up your own journey!

00:00 - Who is Alvaro Nuñez Alfaro?

02:30 - What does it mean to turn obstacles into super powers?

04:00 - How Alvaro prepared for the Marathon des Sables? (Arguably the toughest foot race on earth across the Sarah Desert, covering 6 marathons in 6 days.)

06:45 - Why he runs a marathon every Monday.

09:00 - What inspired him to speak up for the #weightofdepression

14:30 - Why you need to attach yourself to a strong “Why”

20:30 - How do you turn self-awareness into a super power?

22:45 - How to reframe negative thoughts. (His morning routine.)

27:00 - Running 7 marathons on 7 continents in 7 days.

30:30 - How Alvaro’s new mission is to unite the world.

34:00 - How to build strong habits and routines.

37:30 - Why Gary set up a routine to earn his coffee in the morning.

39:00 - Are your goals on your calendar?

40:45 - Why did you write, “Level Up, Turning Your Obstacles Into Super Powers”

44:00 - Life wisdom from Gary’s Dad.

45:45 - Why did he bring together a Creator House helping influencer learn about health through networking.

49:40 - What does it mean to be an Ultimate Human?

Get Alvaro Nuñez’s Book: Level Up, Turning Your Obstacles Into Super Powers

Watch Alvaro’s Free Masterclass: Level Up

Take his Course: Level Up

Follow Alvaro Nuñez Alfaro on Instagram: @alvaronunez

Gary Brecka: @garybrecka

The Ultimate Human: @ultimatehumanpod

Subscribe on YouTube: @ultimatehumanpodcast

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32. Travel Hacks | Avoiding Jet Lag, Adjusting to Time Zones, and Staying Energized with Gary Brecka Feb 01, 2024

Show notes

Join our FREE 3 Day Breathwork Challenge:

⁠https://theultimatehuman.com/breathwork⁠

Get weekly tips from Gary Brecka on how to optimize your health and lifestyle routines - go to https://www.theultimatehuman.com/

For more info on Gary, please click here: ⁠⁠https://linktr.ee/thegarybrecka

BODY HEALTH - USE CODE ULTIMATE10 for 10% OFF YOUR ORDER

https://bodyhealth.com/ultimate

Do you ever struggle with jet lag when you travel? Do you wish you could do something about it? Gary Brecka is giving you his best travel hacks to help road warriors and jet setters stay energized while traveling! From fasting on flights to boost brain function, to hydrating with hydrogen water to reduce oxidative stress, Gary outlines practical strategies to arrive at your destination feeling refreshed and ready to perform! You’ll walk away with impactful insights on maintaining wellness on the go through simple hacks involving movement, nutrition and mindfulness!

00:00 - Travel Hacks for Staying Healthy On The Road

01:20 - The four biggest sins of travel.

02:05 - Why Gary Brecka fasts on air planes.

02:50 - Are we confusing thirst for hunger?

03:45 - How to get in movement on an air plane.

04:20 - What are some of the best healthy travel snacks?

05:45 - Why you should leave on the air on when you fly.

06:30 - What is oxidative stress?

07:10 - What vitamins do I travel with?

11:15 - What are the best things to do the moment your plane lands?

12:15 - Why you should always avoid alcohol on airplanes.

13:15 - Why you should wear compression socks up to your knee on long international flights.

14:20 - The #1 travel hack for changing timezones.

16:30 - Should you sleep on flights?

Gary Brecka: @garybrecka

The Ultimate Human: @ultimatehumanpod

Subscribe on YouTube: @ultimatehumanpodcast

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31. Methylation Explained | The Best Kept Optimal Health Secret Part 2 with Gary Brecka Jan 30, 2024

Show notes

Join our FREE 3 Day Breathwork Challenge:

⁠⁠https://theultimatehuman.com/breathwork⁠⁠

Get weekly tips from Gary Brecka on how to optimize your health and lifestyle routines - go to ⁠https://www.theultimatehuman.com/⁠

For more info on Gary, please click here:⁠ ⁠⁠⁠https://linktr.ee/thegarybrecka

BODY HEALTH - USE CODE ULTIMATE10 for 10% OFF YOUR ORDER

⁠https://bodyhealth.com/ultimate⁠

You asked and we’re answering! In this episode of the Ultimate Human Podcast, Gary Brecka is taking the top questions directly from listeners about methylation and living an optimal life! You’ll learn which vitamins to avoid and which ones to take to fill nutrient deficiencies, Gary's morning routine for boosting energy and mood, and what your gene test results mean and how to supplement correctly. Tune in to get actionable steps to feel your best with lessons you can apply today!

00:00 - We’re diving into you most commonly asked questions about Methylation!

01:30 - The first ingredient you should avoid in all of your supplements. (A cyanide-based version of B12 called Cyanocobalamin)

05:30 - Why you should avoid Folic Acid.

06:30 - How long does it take to get back the results to gene tests?

09:00 - When will the test be available outside of the United States?

10:10 - Gary Brecka’s top recommended vitamins.

11:30 - What blood tests should everyone get to learn about their baseline health.

13:00 - Why take methylfolate vitamins vs folic acid.

15:30 - Methylcobalamin vs Hydroxocobalamin.

16:30 - How do you know if a vitamin is methylated?

17:15 - If you take a folate supplement, does that make up for having folic acid?

19:00 - Can you take too many vitamins?

19:30 - Gary Brecka’s personal supplement stack.

22:00 - Does morning sunlight have the same impact on cloudy days?

23:45 - Gary Brecka’s morning routine.

24:45 - Why it’s important to do breathwork and practice breath holds.

28:00 - How to ground and why it’s important.

29:45 - What do the colors on a gene test mean?

Blood Panel Lab Codes 10X Health Uses

https://docs.google.com/document/d/1yjhFzt2WYr3b2C2VosTAwGS2HT63iQt_eP19giWYE1Q/edit?usp=sharing

Studies Referenced:

⁠https://pubchem.ncbi.nlm.nih.gov/compound/hydrogen%20cyanide⁠

⁠https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1293728/pdf/jrsocmed00105-0046.pdf⁠

⁠https://pubmed.ncbi.nlm.nih.gov/24494987/⁠

Gary Brecka: ⁠@garybrecka⁠

The Ultimate Human: ⁠@ultimatehumanpod⁠

Subscribe on YouTube: ⁠@ultimatehumanpodcast⁠

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30. Is Fluoride Lowering IQs? Why Tap Water Needs to Be Filtered From Your Life For Good | Ultimate Human Short with Gary Brecka Jan 25, 2024

Show notes

Join our FREE 3 Day Breathwork Challenge:

⁠https://theultimatehuman.com/breathwork⁠

Get weekly tips from Gary Brecka on how to optimize your health and lifestyle routines - go to https://www.theultimatehuman.com/

For more info on Gary, please click here: ⁠⁠https://link.me/garybrecka [link.me]⁠⁠

BODY HEALTH - USE CODE ULTIMATE10 for 10% OFF YOUR ORDER

https://bodyhealth.com/ultimate

How would you feel if you knew that there was a chemical in your water that was impacting your family’s IQ? Gary Brecka is diving into the research to show you how Fluoride is impacting your health and how to avoid it!

00:00 - Fluoride in water supply and its potential effects on brain development.

02:20 - If fluoride is found in nature, shouldn’t it be safe?

04:30 - What did Harvard say about the toxicity of fluoride in water?

06:00 - Is fluoride impacting your IQ?

10:45 - Single Dose Toxicity VS Cumulative Dose Toxicity, is any level safe?

12:55 - New studies emerging on the toxicity of fluoride.

14:30 - Is fluoride toothpaste safe?

15:30 - Easy steps you can take to remove fluoride from your life.

Articles Referenced

Impact of fluoride on neurological development in children

https://www.hsph.harvard.edu/news/features/fluoride-childrens-health-grandjean-choi/

Developmental Fluoride Neurotoxicity: A Systematic Review and Meta-Analysis

https://ehp.niehs.nih.gov/doi/10.1289/ehp.1104912

Association of lifetime exposure to fluoride and cognitive functions in Chinese children: a pilot study

https://pubmed.ncbi.nlm.nih.gov/25446012/

Fluoride Action Network

https://fluoridealert.org/articles/government-report-finds-no-safe-level-of-fluoride-in-water-fluoridation-policy-threatened/

INTERNATIONAL JOURNAL OF PHARMACEUTICAL SCIENCES AND RESEARCH

https://ijpsr.com/bft-article/fluoride-and-brain-a-review/

Gary Brecka: @garybrecka

The Ultimate Human: @ultimatehumanpod

Subscribe on YouTube: @ultimatehumanpodcast

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29. Kyle Forgeard of Nelk Boys | Optimizing His Health, and Staying Disciplined to Build His Brand Empire Jan 23, 2024

Show notes

Join our FREE 3 Day Breathwork Challenge:

https://theultimatehuman.com/breathwork

Get weekly tips from Gary Brecka on how to optimize your health and lifestyle routines - go to https://www.theultimatehuman.com/

For more info on Gary, please click here: https://linktr.ee/thegarybrecka

BODY HEALTH - USE CODE ULTIMATE10 for 10% OFF YOUR ORDER

https://bodyhealth.com/ultimate

How did a YouTube prank channel turn into a multi-million dollar business empire? Gary Brecka sits down for an in-depth conversation with entrepreneur Kyle Forgeard, the man behind Nelk, Full Send, and Happy Dad to talk about about navigating YouTube demonetizing his channels, turning fan engagement into lucrative merch drops, and partnering with John and Sam Shahidi to launch the future billion dollar seltzer brand, Happy Dad. Kyle found himself at his lowest point last Summer and knew he needed to make a change. After years of drinking and partying, he committed to turning his health around and has naturally seen improvements in his testosterone, liver function, and has completely changed the way he approaches life and business.

0:00 - Who is Kyle Forgeard?

02:45 - How did Kyle and Nelk get started?

05:50 - What inspired him to drop out of University?

08:45 - How does he come up with video ideas?

10:10 - Why it was good that YouTube demonetized their channel.

11:00 - How did they get started in merch?

14:50 - How much money does Full Send make off merch?

18:00 - How Kyle got connected with John and Sam Shahidi

20:00 - Why they started Happy Dad Hard Seltzers.

24:00 - What did they do to launch Happy Dad?

26:00 - Why it’s important to have in-person connections and meet-ups.

29:40 - When did Kyle start working with Gary Brecka?

32:30 - Gary breaks down Kyle Forgeard’s numbers.

36:00 - What changes did Kyle make to improve his health?

37:20 - Gary breaks down the protocol the clinical team put Kyle on.

39:30 - What boundaries did he have to set with the people around him?

41:45 - Keto Diet

43:45 - How public accountability helped him make better decisions.

46:30 - How has focusing on his health impacted his business?

49:45 - The impact of the Shahidi brothers.

51:30 - Launching Happy Dad in Canada.

53:00 - Happy Dad is launching a Hard Tea.

54:30 - Behind the scenes of having Donald Trump on the Full Send Podcast.

55:30 - How Kyle and Dana White became friends.

01:03:00 - Interviewing Elon Musk.

01:03:40 - How improving his health has changed everything he does.

Gary Brecka: @garybrecka

The Ultimate Human: @ultimatehumanpod

Follow Kyle Forgeard: @Kyle

Follow the Full Send Podcast: Full Send YouTube

Follow NELK: NELK YouTube

Happy Dad: https://happydad.com/

Subscribe on YouTube: @ultimatehumanpodcast

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28. Seed to Table | Ultimate Human Short with Gary Brecka Jan 18, 2024

Show notes

Get weekly tips from Gary Brecka on how to optimize your health and lifestyle routines - go to https://www.theultimatehuman.com/

For more info on Gary, please click here: ⁠⁠https://linktr.ee/thegarybrecka

BODY HEALTH - USE CODE ULTIMATE10 for 10% OFF YOUR ORDER

https://bodyhealth.com/ultimate

You frequently hear Gary say that you should avoid GMO foods and eat organic, but what does that really look like? This week Gary Brecka tours Oakes Farms with owner and founder Alfie Oakes to explore farm fresh living, discuss how our food supply is being genetically altered, and the importance of a whole food diet. Enjoy this live style podcast and remember it is not the food, but the distance from the Seed to the Table that is impacting our health.

01:00 - Visiting Oakes Farm for a behind-the-scenes tour. Why it’s important to eat food that’s been gone from farm to table quickly.

03:30 - Is the quality of our food going down? The problem with GMOs.

05:08 - Why the soil your food grows in matters and what makes good soil.

08:00 - The high cost of cheap food.

12:50 - Getting to look at the farm and how they avoid using chemicals.

15:08 - How the conventional farming industry is cutting costs and killing nutrients.

19:30 - What does a healthy egg look like?

21:30 - Why don’t all farms grow organically?

24:45 - Why does grass-fed beef cost so much more?

Gary Brecka: @garybrecka

The Ultimate Human: @ultimatehumanpod

Subscribe on YouTube: @ultimatehumanpodcast

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27. 6 Month Health Transformation, How Steffin Kuzman Lost 100+ lbs and Got His Confidence Back At 62! Jan 16, 2024

Show notes

Get weekly tips from Gary Brecka on how to optimize your health and lifestyle routines - go to https://www.theultimatehuman.com/

For more info on Gary, please click here: ⁠⁠https://linktr.ee/thegarybrecka

BODY HEALTH - USE CODE ULTIMATE10 for 10% OFF YOUR ORDER

https://bodyhealth.com/ultimate

Have you felt like your health was spiraling out of control and you had lost hope? This inspiring podcast shares Steffin's journey from weighing 345 pounds and fearing each day was his last, to losing 109 pounds and transforming his health in just 6 months! Gary Brecka is sitting down with Steffin Kutzman to talk about how he’s overcoming obesity, diabetes and how he’s lost over 100 pounds while gaining a new outlook on life. Discover how small changes led to big results and how you too can reclaim your health and confidence!

0:00 - Who is Steffin?

02:00 - How much progress has he seen in 62 days?

08:20 - Feeling like he was going to die and improving his mental wellness.

12:00 - People forget how good “normal” can feel.

15:40 - Checking in 6 months later.

18:00 - How much changed in his blood test?

20:30 - What protocol did Gary’s team put him on to help lose 109 lbs?

25:45 - How to follow the protocol for free with mother nature.

33:10 - What Steffin takes to sleep better.

35:10 - Why you need grounding or a PEMF Mat.

36:00 - How has his transformation impacted his confidence?

40:45 - Why getting quick wins is everything!

Gary Brecka: @garybrecka

The Ultimate Human: @ultimatehumanpod

Subscribe on YouTube: @ultimatehumanpodcast

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26. Seed Oils, The Dirty 8 That Are Destroying Your Health | Ultimate Human Short with Gary Brecka Jan 11, 2024

Show notes

Get weekly tips from Gary Brecka on how to optimize your health and lifestyle routines - go to https://www.theultimatehuman.com/

For more info on Gary, please click here: ⁠⁠https://linktr.ee/thegarybrecka

BODY HEALTH - USE CODE ULTIMATE10 for 10% OFF YOUR ORDER

https://bodyhealth.com/ultimate

Links to Studies Mentioned:

Britannica. Lipids

Nutrients 2023, 15(14), 3129; doi: 10.3390/nu15143129

Open Oregon. Fatty Acid Types and Food Sources

Science Direct. Fatty Acids

Cells. 2021 Jun; 10(6): 1284

Mount Sinai. EPA

Heart & Stroke February 6, 2021

J Political Econ. 1930;38(1):73-85

Smithsonian Magazine November 23, 2019

“Profiling Food Consumption in America.” USDA Economic Research Service, Factbook, Chapter 2. ND

Atkins History

Science Direct. Fatty Acids

Cells. 2021 Jun; 10(6): 1284

What if the real culprit behind chronic illness was actually a hidden hazard in your cooking? Gary Brecka uncovers the truth about seed oils that the food industry doesn't talk about. Seed oils are found in nearly every processed food and are silently sabotaging our health. Did you know that seed oils originated in the late 1800’s when machine lubricants were hydrogenated into synthetic oils like Crisco? He dives into the “dirty eight” oils to avoid and what alternatives that you can replace them with!

0:00 - What are the two types of fats and how do the impact our bodies?

03:15 - Where did seed oils come from?

04:45 - What are some of the side effects of too many seed oils in your diet?

09:30 - What are the 8 most unhealthy seed oils?

10:45 - What should you have in your kitchen to replace seed oils?

Gary Brecka: @garybrecka

The Ultimate Human: @ultimatehumanpod

Subscribe on YouTube: @ultimatehumanpodcast

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25. Simple Strategies for Building Muscle, Aging Well and Staying Active with Dr. Gabrielle Lyon Jan 09, 2024

Show notes

Get weekly tips from Gary Brecka on how to optimize your health and lifestyle routines - go to https://www.theultimatehuman.com/

Dr.Gabrielle Lyon

https://drgabriellelyon.com/

Order Dr. Gabrielle Lyon’s book Forever Strong

https://www.amazon.com/shop/garybrecka/list/FCJNQHDNI27C?ref_=aipsflist_aipsfgarybrecka

For more info on Gary, please click here: ⁠⁠https://linktr.ee/thegarybrecka

BODY HEALTH - USE CODE ULTIMATE10 for 10% OFF YOUR ORDER

https://bodyhealth.com/ultimate

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Want to feel and perform your best as you age? Gary Brecka is sitting down with Dr. Gabrielle Lyon, the New York Times bestselling author of “Forever Strong” and the founder of Muscle-Centric Medicine®. Dr. Lyon shares her muscle-centric approach to aging, revealing how exercise and diet can help you avoid chronic disease and maintain mobility. She gives tips on simple things you can do for a strong and healthy life; such as resistance training, how much protein you should consume and how often, and how to address your mindset to motivate yourself for lasting change!

01:15 - Who is Dr. Gabrielle Lyon?

04:30 - What’s the difference between sick-care and wellness?

05:50 - Why did Dr. Lyon choose to focus on muscle?

08:00 - What working with end-of-life care taught her about longevity.

11:00 - The impact of skeletal muscle.

12:30 - What are the first steps towards aging better and longevity?

15:00 - Can you put on lean muscle in old age?

17:30 - Why muscle is your greatest metabolic currency.

20:30 - What is the impact of a sedentary lifestyle?

22:15 - How to motivate yourself to workout.

23:30 - Sarcopenia (age-related muscle loss) starts in your thirties.

24:20 - How much protein should people consume to be healthy?

28:30 - What happens if you have a protein deficiency?

30:18 - Dr. Gabrielle Lyon’s equation for protein intake.

34:25 - Dr. Lyon’s morning routine.

36:30 - What’s the impact of sodium? Are we getting too much?

38:20 - What is you opinion on Semaglutide?

42:00 - How to maintain skeletal muscle while losing weight.

44:40 - Is there a best time of day to work out?

46:15 - The #1 Key to Longevity!

48:00 - What are the best protein sources

51:45 - Is it better to snack frequently or eat a large meal?

53:45 - What data should people track to see healthy progress?

57:15 - Is cholesterol bad?

1:00:30 - Does lean muscle mass help with cholesterol?

1:01:15 - Why you have to address your mindset first.

Gary Brecka: @garybrecka

The Ultimate Human: @ultimatehumanpod

Subscribe on YouTube: @ultimatehumanpodcast

Dr. Gabrielle Lyon: @DrGabrielleLyon

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