Gary Brecka’s 8 Methods to Increase Longevity on a Budget

Intro (00:00:00)

• Biological age is how old we are biologically, compared to our chronological age.
• Biomarkers, telomere length, and glycan age tests can be used to determine biological age.
• Some people are biologically older or younger than their chronological age.
• The goal is to reduce biological age and reverse the aging process.

15% off Bon Charge's PEMF Mat (00:01:31)

• PEMF (pulse electromagnetic field) mat from Bond Charge uses grounding technology and different waves to change body state and promote relaxation.
• The mat combines red light therapy, infrared heat, and PEMF settings to provide various benefits.
• Using the mat for 10-15 minutes daily during meditation or breathwork can enhance relaxation and overall well-being.
• Worldwide shipping is available, and a discount link is provided for savings.

Get Some Data (00:03:09)

• Get health data to understand your current health status.
• Health insurance can cover basic tests like CBC, CMP, lipid panel, hormone panel, and nutrient deficiency tests.
• Early detection of conditions like pre-diabetes and hypertension is crucial.

Keep Small Promises to Yourself (00:05:42)

• Make small promises to yourself and keep them consistently.
• This teaches discipline and shows that discipline is more important than motivation.
• Breaking small promises leads to breaking larger promises and internal dishonesty.

Develop a Morning Routine (morning routine tips) (00:06:53)

• Develop a consistent morning routine that includes grounding, breathwork, and light exposure to improve overall health and well-being.
• Grounding involves taking off your shoes and touching the Earth's surface to discharge built-up charge.
• Breathwork, such as the WHM style, can improve oxygenation, reset the circadian clock, and promote overall well-being.
• Early morning sunlight exposure is crucial for regulating various biological processes.
• Prioritize intense exercise to strengthen auxiliary muscles of respiration and improve oxygen intake.
• Cold showers provide long-term benefits by releasing cold shock proteins, cerin survival genes, and boosting metabolism and mood.
• For those willing to invest, a genetic methylation test can provide valuable insights for personalized health strategies.

Genetic Methylation (00:13:29)

• Methylation is a process in the human body that converts nutrients into a usable form.
• A methylation test can identify genetic variations and determine nutrient deficiencies.
• Genetic methylation testing can reveal specific nutrient deficiencies that can be addressed through targeted supplementation, improving health outcomes.
• High homocysteine levels due to genetic mutations can lead to hypertension, peripheral vascular disease, peripheral neuropathies, and ocular nerve damage.
• Genetic methylation tests provide personalized supplement recommendations based on an individual's unique genetic profile.
• Light devices, especially those emitting blue spectrum light, can mimic sunlight and improve health.
• The first 45 minutes of morning sunlight provide healthy blue light.

Photobiomodulation (00:19:05)

• Red light therapy (photobiomodulation) improves collagen, elastin, fibrin, microvascular circulation, and reduces inflammation. It also benefits the eyes and carries minimal risk.
• Near-infrared and far-infrared light have different mechanisms of action compared to red light.
• Whole-body photobiomodulation is more effective than home devices due to the proximity of the light source to the skin.
• Pulse electromagnetic field (PEMF) mats emit low-level magnetic currents that improve blood flow and cellular function by separating clumped red blood cells.
• Red light therapy dissociates mitochondrial nitric oxide, increasing oxygen docking and cellular energy production. Its effects can be measured using nitric oxide saliva strips and lactate meters.
• Red light therapy lowers lactate levels, enabling rapid recovery after exercise and enhancing athletic performance.
• Red light therapy offers numerous benefits, including reducing inflammation, improving mitochondrial oxygen use, and increasing collagen, elastin, and fibrin production. It is considered one of the best biohacking devices for longevity.
• Red light therapy devices can be costly, but smaller, portable options are available for around $1,000.
• Using red light therapy upon waking and during sunrise and sunset can help reset the circadian rhythm.
• Targeted supplementation can also contribute to longevity and falls within a $1,000 budget.

Targeted Supplementation (00:33:15)

• Targeted supplementation, especially vitamin D3 with K2 (MK7), is essential for calcium transport, immunity, fertility, and overall health.
• Methylated multivitamins, tailored to individual needs through genetic testing, can significantly improve anxiety, sleep quality, cognitive function, and energy levels within days.
• Blood tests and genetic methylation tests can identify deficiencies and guide personalized supplementation.
• Methylated nutrients have been shown to improve blood biomarkers, including thyroid hormone levels, homocysteine levels, C-reactive protein levels, and kidney filtration rates.
• Multivitamins are an affordable and low-risk way to improve overall health, even for individuals following a healthy diet.
• When choosing a multivitamin, look for brands that invest in research, source raw materials from reputable sources, and use methylated nutrients with proven bioavailability.
• Consider adding kettlebell strength training to your routine for additional health benefits.

Kettlebells (00:39:32)

• Vitamin D3 is considered the most important compound in the human body.
• A 50-55lb kettlebell or a trap bar with plates are versatile and effective for compound movements.
• The trap bar can be used for various exercises, including farmers walks, deadlifts, squats, shoulder presses, and hammer curls.
• The hex bar is preferred over a squat bar for deadlifts due to its safety.
• Ozone therapy and other expensive methods are not discussed in detail.
• Two methods with good documentation for reversing biological age are red light therapy and NAD+.

Red Light Therapy Bed & Hypermax Oxygen System (00:41:06)

• Red light therapy bed and hypermax oxygen system are two longevity tools discussed.
• Hypermax oxygen system involves exercise with oxygen therapy (EWAT) based on multi-step oxygen theory.
• EWAT uses an oxygen concentrator to breathe 93-95% oxygen for 10-12 minutes during mild exercise.
• EWAT is considered a prolific tool for age reversal and extending life due to the importance of oxygen in preventing disease.
• Hypoxia, or lack of oxygen to the brain, is the underlying cause of death and various diseases.
• EWAT is more affordable and time-efficient compared to hyperbaric oxygen therapy.
• Hyperbaric oxygen therapy requires a significant time commitment of at least 90 minutes, three times a week.
• Hyperbaric oxygen therapy may not be necessary for longevity purposes unless there are specific medical conditions.
• Hyperbaric oxygen therapy systems can cost around $5,500, while hyperbaric chambers can range from $15,000 to $25,000.
• Gary Brecka can be found on Instagram (@garybraa), theultimatehuman.com, or through the podcast "The Ultimate Human."