Creator
Human biologist and wellness podcaster
19 sourced items, last checked 10 Nov 2026. Each one links to where Gary Brecka said it. Paid sponsorships and brands they own are labelled.
Supplements they've said they take, in their own words. Not medical advice.
A pinch added to about 900ml of morning water
He adds Baja Gold sea salt to the large glass of mineral water he drinks first thing after waking.
“about 900ml of mineral water with a pinch of Baja Gold sea salt, Perfect amino acids and an H2Tab hydrogen tablet”Gary Brecka
Source: Longevity expert Gary Brecka (The London Standard) (interview, 8 Jan 2026)
Unflavored; dissolved in his first glass of water each morning alongside sea salt and amino acids
Brecka names H2Tab as part of the universal morning drink he starts every day with, combining hydrogen, minerals and amino acids.
“That combination hits hydration, cellular energy and protein synthesis before anything else.”Gary Brecka
Source: Longevity Expert Gary Brecka on His 'Universal' Morning Stack & His Go-To Gadget for Productivity (interview, 2 Dec 2025)
Mixed into his morning water with sea salt and an H2Tab
Brecka lists Perfect Amino as one of three things he mixes into his water every morning. BodyHealth also sponsors his podcast (see separate finding).
Source: Longevity Expert Gary Brecka on His 'Universal' Morning Stack & His Go-To Gadget for Productivity (interview, 2 Dec 2025)
In an Esquire Middle East Q&A, Brecka calls creatine a non-negotiable supplement for brain function, energy and longevity.
“non-negotiable”Gary Brecka
Source: Esquire Middle East interview with Gary Brecka (interview)
90 veg caps; the range also includes omega-3s and creatine
The Ultimate Human, the supplement brand founded by Brecka, sells a methylated multivitamin.
“Founded by human biologist and longevity expert Gary Brecka”Gary Brecka
Source: The Ultimate Human Methylated Multivitamin (article)
Show notes carry a discount code for listeners
BodyHealth appears as a sponsor in the show notes of his Ultimate Human podcast episode on his morning routine.
Source: 68. Gary Brecka's Ultimate Morning Routine | BioHacks & BioStacking (podcast, 6 June 2024)
Liposomal NAD+, Liposomal Advanced Creatine, Liposomal Glutathione, Liquid Colostrum, Irish Sea Moss; described as taken every morning
Cymbiotika runs a branded 'Brecka Protocol' page where he endorses five of its formulas as ones he takes each morning; this is paid-style brand marketing.
“The same five formulas I take, every morning, before anything else.”Gary Brecka
Source: Brecka Protocol | Cymbiotika (article)
How they say they eat — fasting windows, protocols and staples.
Eggs, avocado, bacon or berries; sometimes a coconut milk smoothie
Brecka says he usually starts the day fasting before eating a simple high-fat, high-protein breakfast.
“I usually start the day fasting, then eggs, avocado, bacon or a handful of berries”Gary Brecka
Source: Longevity expert Gary Brecka (The London Standard) (interview, 8 Jan 2026)
Wearables, equipment and tools they use day to day.
Also puts his phone on a red-light filter in the evening
He says he wears blue-light-blocking glasses and uses a red-light phone filter to protect his circadian rhythm.
Source: Longevity Expert Gary Brecka on His 'Universal' Morning Stack & His Go-To Gadget for Productivity (interview, 2 Dec 2025)
He described doing EWOT oxygen therapy sessions as part of his morning routine on Stephen A. Smith's podcast.
Source: 'The Ultimate Human' Gary Brecka Reveals His Superhuman Morning Routine on Stephen A Smith's Podcast (article, 2 Apr 2024)
Sleeps on a mattress that circulates cool water with a PEMF mat underneath; also runs an air filter overnight
Brecka described his sleep setup, including a water-cooling mattress and a PEMF mat, when walking through his routine with Stephen A. Smith.
Source: 'The Ultimate Human' Gary Brecka Reveals His Superhuman Morning Routine on Stephen A Smith's Podcast (article, 2 Apr 2024)
Used after EWOT in his home 'Pain Palace' sessions
He told Stephen A. Smith a full-body red light pod is one of his favourite devices in his routine.
“arguably my favorite anti-aging longevity device”Gary Brecka
Source: 'The Ultimate Human' Gary Brecka Reveals His Superhuman Morning Routine on Stephen A Smith's Podcast (article, 2 Apr 2024)
Checks its biological age score frequently
Brecka calls his WHOOP his go-to productivity gadget and says it keeps him accountable to his biology.
“accountable to my biology”Gary Brecka
Source: Longevity Expert Gary Brecka on His 'Universal' Morning Stack & His Go-To Gadget for Productivity (interview, 2 Dec 2025)
Vertical cold plunge with chiller to 37°F, carrying The Ultimate Human branding
The Cold Life sells a cold plunge it describes as a collaboration designed and endorsed by Brecka; separately he has called The Cold Life his go-to plunge.
“Designed and endorsed by Gary Brecka”Gary Brecka
Source: The Ultimate Human Plunge (article)
Organic cotton, wool and latex with pocketed coils; pocket for a planned sleep sensor
Brecka launched a non-toxic organic mattress line with Snooze, with co-creators from the mattress industry.
Source: Longevity expert Gary Brecka built an organic mattress with embedded sleep tracking (article, 12 Jan 2026)
Skincare and grooming products they've named.
Cleanse, protect, a targeted serum; no products named
He describes his skincare as minimal but consistent, without naming specific products.
“Skincare is simple but consistent - cleanse, protect, a little targeted serum.”Gary Brecka
Source: Longevity expert Gary Brecka (The London Standard) (interview, 8 Jan 2026)
Morning, evening and recovery habits they've shared.
Plunge time stated as three minutes minimum, six minutes maximum
On Stephen A. Smith's podcast he described starting his day with cold water on his face, a cold shower and a cold plunge.
“It's three minutes minimum six minutes maximum.”Gary Brecka
Source: 'The Ultimate Human' Gary Brecka Reveals His Superhuman Morning Routine on Stephen A Smith's Podcast (article, 2 Apr 2024)
Sunlight on the eyes within about 30 minutes of waking; three rounds of 30 deep breaths ending in a breath hold
He shared a two-step morning routine he does himself: getting outside for natural light, then doing rounds of deep breathing.
“I do three rounds of 30 obnoxiously deep breaths”Gary Brecka
Source: The 2-Step Morning Routine That Doesn't Cost a Dime and Just Might Change Your Life (interview, 16 July 2026)
Everything else they've recommended.
Co-founded with Grant Cardone and Brandon Dawson
A press release identifies Brecka as a co-founder of the 10X Health System wellness company.
“co-founded by Grant Cardone, Brandon Dawson, and Gary Brecka”Gary Brecka
Source: OsteoStrong CEO Kyle Zagrodzky Announces Partnership with Grant Cardone, Brandon Dawson & Gary Brecka at 10X Health System (article, 19 Sept 2024)
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