Digital Social Hour - Living Longer and Healthier with Gary Brecka | Digital Social Hour #14

Episode Date: May 18, 2023

This week we delve deep into the human biology of aging and longevity with a special guest, Gary Brecka. With a background in biology, human biology, and neuroscience, Gary spent 22 years as a researcher for the life insurance industry, refining the science of mortality to where it can accurately predict the day, date, time, location, and cause of death for 370 million lives. But after seeing the biggest reasons why people were dying early and not having healthy lifespans were unhealthy lifestyles, exposure to toxins, and a lack of oxygen, he made a conscious decision to leave the industry and teach people how to live healthy, happier, longer lives.We explore the importance of oxygen in our health, with many chronic fatigue sufferers sleeping poorly because of less oxygen in their blood. Hormone therapy, particularly testosterone therapy, can positively impact people's energy levels, but Gary warns us that exposure to herbicides, pesticides, insecticides, and preservatives that sensitize the gonadal system can make testosterone deficiency a concern for men as they age.We learn that the human body is meant to thrive and strengthen under stress, so challenging our immune system can be crucial for maintaining good health. Gary shares many tips for doing this, including exposing ourselves to different stressors such as cold showers and weight-bearing exercises. We also dive into the impact of emotions on our health and how controlling our emotional state is essential to achieving our goals.This episode is filled with fascinating information on hormone balancing, breathwork, nutrition, and much more. So, what are you waiting for? Tune in now to get all the insider tips on living a longer, healthier, and happier life. Trust me, you won't want to miss out on this one! --- Support this podcast: https://podcasters.spotify.com/pod/show/digitalsocialhour/support Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit podcastchoices.com/adchoices

Welcome to the Digital Social Hour. I'm your host, Sean Kelly, along with my co-host, Wayne Lewis. What up, what up? And our guest today, Gary Brekka. Awesome. What's up, guys? What's up, man? Happy to be here, man. Yeah. Happy to have you. Excited to have you. Give people a brief summary if they don't know who you are and they're watching. What's up? And for roughly 22 years, I was a mortality researcher for the insurance industry, which meant if we got five years of medical records on you and five years of demographic data, we could tell the insurance company how long you had to live to the month. Damn. Yeah.

And a lot of times when I say that, people are like, oh, if you could predict, you know, when people are going to die that accurately, you would have won a Nobel Prize or, you know, only Jesus knows when people are going to die. But the truth is, it's really some of the most accurate science in the world. If you look at the way that life insurance companies are structured, you know, a life insurance company takes risk that no other financial enterprise, no other financial services enterprise takes. You know, there's no hedge fund, there's no venture capital fund or angel investor of any kind, no bank, no accredited investor that would ever put that kind of risk on one variable. When a life insurance company puts $10 million or $25 million or $50 million insurance policy on your life, the only thing that matters is how many more months you have left on earth. And so they refine that science to such a degree.

The accuracy is astounding. You know, they know the day, the date, the time, the location, the cause of death for 370 million lives. And so they can take that information and work backwards into a model to figure out what was actually accelerating or decelerating. And that's how they distinguish the rates of life insurance too. Exactly, how they go from super preferred to preferred standard to table rated. And if you want to know how accurate they are,

just look at the last few financial services crises we've had. We had, what, 364 banks fail in 2008 and 2009. You didn't have a single life insurance company fail. At all. You know, we've got 16 money-centered banks right now that are in trouble after the Silicon Valley Bank. I think that was the last number that I heard. You're not going to hear of a single life insurance company being in financial services distress. So it's very, very accurate science.

But the downside was that, you know, I wasn't allowed to really have any contact with the patient, any contact with the treating physician. Now, I'm not licensed to practice medicine, so that's for a good reason. I shouldn't be involved in patient care and decisions. But even if I saw life-threatening drug interactions, I couldn't warn the patient or warn the doctor. And after a while, when you start to realize there's human beings on the other side of these spreadsheets, it's not just data. It kind of eats away at you. And I made a conscious decision to leave that industry and teach people how to live healthy, happier, longer lives.

Wow. What's the shortest result that you got back? Like, oh, this person only got two months. Oh yeah, we had some that were- Two weeks, how did that go? Yeah, we had some that were very short i mean look it's easy when somebody has a terminal illness or you know they're 88 and they're terminally ill or something but but the question is what if you're 27 years old yeah you didn't know like how does

that have you ever gotten something i was like whoa this dude only got a couple months you know we have found very significant um issues on people because they happen to apply for the life insurance and give blood work and start turning over information and didn't know that they were suffering from something. In that case, the insurance policy was never taken out. But what was really interesting was to look after decades of doing these predictions, you know, what is happening to these people. And really what emerged was a few trends we realized that the three biggest reasons why people were dying early and not having healthy lifespans what i what we called healthspan you have a lifespan which is how many years you're

here on earth and then you have a healthspan how many of those years are actually functional where you don't need health with activities of daily living bathing toileting wow so there's a difference there's a lifespan and there's a health i like that that's different those are two totally different aspects when it comes to living yes because one you're suffering yeah one you're suffering i mean what's a definition of really living just being awake being alive um you know so what what we discovered was, you know, I always say that if I was to boil my entire career down to a single sentence, all 22 years of research in that arena, it would be that the presence of oxygen is the absence of disease. And nothing is more true than that statement. The presence of oxygen is the absence of disease. I defy a physician, a researcher, a PhD, a clinical practitioner to give me a single disease etiological pathway that does not have its roots in a lack of blood oxygen or oxygen hypoxia or is not exacerbated by the condition of hypoxia low blood oxygen this

points to all kinds of things atherosclerosis arteriosclerosis alzheimer's dementia type 2 diabetes add adhd ocd manic depression bipolar a lot of these conditions autoimmune conditions are either focal areas of hypoxia or they're areas where the body is not actually transporting and utilizing oxygen deficientficient in oxygen. Everything that you perceive about energy is nothing more than oxygen in your blood. If you told me, Gary, I had a lot of energy today, physiologically what you're saying is I had a lot of oxygen in my blood today. So if oxygen equals energy, which it does,

then if you want to raise your energy level, you need to raise your oxygen level. You need to have healthy levels of red blood cells. You need to have healthy levels of hemoglobin in your blood so that your body is transporting oxygen well. In fact, the reason why most people that are chronically fatigued sleep the worst, like you ever think about why is it that people that are the most exhausted sleep the worst? You would think that somebody that's exhausted all the time would actually sleep. Get to sleep. Yeah, one thing they really do well is sleep. No, they're terrible sleepers. you would think that somebody that's exhausted all the time would actually get one week yeah one thing they really do well is

sleep no they're terrible sleepers and why is that because they're both related to a deficiency in oxygen in the blood so if you have low oxygen anemia either condition of anemia or just mild hypoxia and you're tired um and that's gonna be accompanied by brain fog mood numbness poor, um, um, poor short-term recall. Uh, then when you go to sleep at night, think about what happens. You know, we lay down to go to sleep at night and as soon as we start to go to sleep, our respiration starts to fall.

As your respiration starts to fall, your blood oxygen level drops. Well, if your oxygen level is already low in the blood and it starts to get critically low the brain which is monitoring blood oxygen um decides to save your life and it pulses cortisol and wakes you up so people that have low blood oxygen look like a bouncing rubber ball going down a hallway they never get any deep delta sleep so they're exhausted they go to bed they spent eight nine ten twelve hours in turn dead and they get out of bed and they're never rested this is why hormone therapy is has such a positive impact on people's energy right I mean when when when men say you know I started testosterone therapy and I felt

amazing you didn't feel amazing from the testosterone you felt amazing because testosterone put pressure on the bone marrow to raise your level of red blood cell and hemoglobin. But when is testosterone, taking testosterone acceptable? Like, do you recommend artificial testosterone? Well, you know, there's bioidentical testosterone. It's actually derived from yams. But no matter what anyone tells you, there's no better hormone than one the body produces on its own. And that includes growth hormone, you know, estrogen, progesterone, testosterone. So in men, true what they call primary hypogonadism,

which means that your testicles are not capable of maintaining healthy levels of testosterone. And when, why would that be? And what age would that be? Usually it happens at all. It happens in all ages, but the majority of men start to see a significant reduction in the testicular production of testosterone in the early 40s. And it can happen much earlier. Because if you think about the amount of herbicides, pesticides, insecticides, preservatives, these assaults that we have constantly on the body, you know, the gonadal system is very sensitive to that. And so you may have low testosterone because your testicles have lost the capacity to produce healthy levels. But you may also have low testosterone because the capacity to produce healthy levels of growth hormone.

If it's the pituitary or testosterone, if it's the testicles. What happens is the signal gets turned down. And why does that happen? Well, just think about it. If you walked into this room and there was music playing and you could barely hear the music, you wouldn't go over and start messing with the speaker. The speaker doesn't determine how loud it plays. You'd go over to the tuner and you'd turn the tuner up. And if you turned up the tuner and the music increased, that's exactly how that system was supposed to work, right? organ system that i can think of in the human body that is in charge of its own production in almost every case there's a boss in the case of the testicles the boss is the pituitary sitting up here in the middle of the brain and it's deciding how how high or how low that testosterone level is the pituitary also runs the menstrual cycle in the female runs your metabolism regulates your body temperature does all kinds of stuff it's like a major puppeteer sitting on the brain so when your testosterone level starts to drop the pituitary should turn the signal up to raise it when that doesn't happen you can replace the

signal how do you do that you do it with uh human chorionic and aditropin it's called hcg so there's a there's a molecule, a hormone that the pituitary secretes called luteinizing hormone. It leaves the pituitary, it goes down to the testicle and raises production of testosterone. So you can mimic that luteinizing hormone. So you would have to go to the doctor for that, correct? Yeah, you have to go to the doctor. You have to go to the physician. I couldn't even do that for you. But when you get your blood work done, you look at something called luteinizing hormone, which raises testosterone, stimulates the luteal cells. You look at something called follicle-stimulating hormone, which stimulates follicular cells, which produce sperm. And these will help determine your level of testosterone.

So if your signal's low, you can turn the signal up, and now you're high on your own supply instead of taking it from outside the body and and suppressing function um in the case where you cannot produce it there are significantly more risks to having low testosterone right then there are supplementing with hormone therapy yeah you mentioned earlier you noticed three causes of people that are dying early the first one was oxygen first one was oxygen. First one was oxygen. The second one was, and I think this is the most overlooked thing in all of modern medicine, and I know that you and Sage talked about this earlier

on the last podcast, is that the most overlooked thing in all of modern medicine, in my opinion, is that we think that what goes into your body and goes into my body and goes into your body is all treated exactly the same way. And nothing could be further from the truth, right right there is not a single compound known to mankind not one that enters the human body and is used in the format that we put it in without exception every vitamin mineral amino acid nutrient of any kind as it enters the human body

it gets converted into the usable form. If you can't make this conversion, you have a deficiency. It is this deficiency that leads to the most common ailments that we face as mankind, that we chalk up to a consequence of aging or stress or our environment or our relationship or our lack of sleep. And we accept things like weight gain and water retention and brain fog and a poor response to exercise and poor sleep and poor short-term recall and all of these things that we say, well, I'm just a little stressed out. I'm too busy lately. You know, my relationship's not going the way I want it to go. Career's not going the way I want it to go. I'm too stressed out. That's complete nonsense. Human body is

meant to thrive. It's actually meant to strengthen under stress. Um, I believe that aging is the aggressive pursuit of comfort. Um, you know, the more aggressively we seek comfort, the faster we age. Um, and what do you mean by that? I mean that we got to stop telling grandma not to go outside. It's too hot not to go outside. It's too cold. Not to go outside. It's too cold. Just to lay down. Just to relax. To eat at the very first pang of hunger. Human beings.

Basically just live. Just live, but we seek comfort. We regulate the temperature in our environment. We regulate the temperature in our vehicles. We regulate the temperature in our offices. We like to work out in an air-conditioned gym. We like to lift until we just feel a little bit of pain and then stop. We don't like to be marginally hungry. So we eat at the first pang of hunger. If you don't load your bones, they don't strengthen. If you don't actually tear

a muscle, it won't grow. If you don't challenge the immune system, it will weaken. And so by not challenging ourselves, by not exposing ourselves to different thermal temperatures, it's very good to submerse yourself in cold water. You know, cold plunging is a trend that's really, really catching on, but it has a lot of validity. I mean, for people that can't afford or don't want to get into a cold plunge, you can take a cold shower. How do you challenge your immune system?

You challenge your immune system by doing what human beings were meant to do. And that's what we're doing right now. You get in the proximity of other human beings. The worst thing to ever happen to the immune system was what happened during the pandemic. Social distancing, residential quarantining, masking. This actually caused a collapse in the immune system globally. You ever hear of monkeypox before COVID? You know why?

Because we didn't have monkeypox here before COVID. Why? Because we ran the immune system down so low. What we call long COVID is actually not an extended COVID infection. It is other viral infections that crept up on the back of COVID because COVID ran our immune system down. Yeah. I love that song. Thank you.

Just turn it off. A little country music. Just turn it off. Yeah, just turn the TV off at this point. So I'm saying that we don't like to, we like to be comfortable, right? That's why we eat at the first pang of hunger. The majority of us, you know, I think the statistics that elastra don't quote me on it exactly but that at by age 30 95 percent of all men and women over the age of 30

will never sprint again for the rest of their life whoa we're i mean we're active they will never get into a dead sprint well you're in the one percent yeah right and so you know we don't like to we don't like to lift heavy weight we don't like to expose ourselves to cold we don't like to expose ourselves to heat we don't like to be hungry we don't realize that when we're hungry our body goes into survival mode you know a lot of the challenges the stressors that we put on our body they result in something called hormesis. I'm fasted now. Yeah. And you're alert and you're awake. I can just tell.

Yeah, this is every day for me. You're clear? I promise you this. If I gave you a big bowl of pasta and half a loaf of bread and a glass of orange juice in 15 minutes, you'd be dead ass ready to pass out.

Right, right. Right? You know, people that follow me on Instagram, I always talk about, well, how do you travel to so many countries in such a short period of time? Or how do you spend so much time on airplanes or so much time in different time zones? It's because I'm very, very careful about what and how I eat.

And I am constantly stressing my body. Right? Because energy is an enormous priority for me. So when I look at food, I look at it and say, is that going to steal from me? Or is it going to serve me? And if it's a thief and has a pretty suit on, I just don't let it in. Right. Because, you know, desserts and those kind of things.

But when we challenge ourselves, you know, doing things like breath work, cold showers, weight-bearing exercise, being out in the heat, being out in the cold, these stressors are very, very, they have a very positive impact on our physiology. And if you don't stress the body i always say if your morning's not hard i mean if your morning is hard your day will be easy if your morning's easy your day will be hard agreed right so i'm in the gym every morning sauna first thing before i even touch your weight i'm in a sauna for 30 40 minutes infrared sauna or

regular just regular sauna yeah you know we have the human beings have two types of sweating uh we have what's called passive sweating and active sweating so passive sweating is where we sweat to reduce body temperature um so if you got up right now and went for a brisk walk in the sun you know you start to sweat your body's trying to lower your body temperature you know um but there's active sweating where um we're sweating to eliminate waste you know where the liver is using the skin as a secondary route of waste elimination. You've ever had the cold sweats, stomach flu? This is your liver trying to get waste out through the skin.

So when you get an infrared sauna, you mimic active sweating. You actually eliminate waste. When you get in a dry sauna, you mimic passive sweating, and you eliminate water. Both are good for you. So the sauna that I'm getting in at the gym is not eliminating waste? Not eliminating waste. That's causing you to actively sweat.

Wow. So if you had a preference, you know, I would go into an infrared sauna. But if you only have access to a sauna, by all means, saunas are amazing for you. Yeah, but I want to eliminate waste. Now he's all disappointed. He's like, the hell with this gym? I do the sauna every day.

I'm in the sauna every day. Dude, if you're using it every day and you can switch to infrared, it'll be game changing. Yeah, I'm in the sauna every day. Yeah, if you look to certain blood biomarkers like alkaline phosphatase, creatinine, blood urea nitrogen, these poison levels that different organs are supposed to filter out of your blood, you'd see that they go down. Let me ask you a question when it comes to the prostate now when it comes to but we just jumped we let me ask you a question about the prostate okay i'm just talking about the sauna i'm curious so when it comes to the prostate now when you don't use your prostate is that when you get prostate cancer or is having sex too much also a determining factor when it's, if you, what's the?

There's no clinical evidence that increased amount of intercourse is what's causing an increased risk of PS, either prostate specific antigen rising, benign prostatic hyperplasia, or even the onset of inflammation in the prostate or prostate infections. What causes it is the bacteria from, you know, the intercourse. It's not like multiple ejaculations. Those are not a risk factor for you, just like testosterone is no longer a risk factor for prostate cancer. In 2018, the American Journal of Urology updated all of their clinical guidelines for hormone therapy, if you actually look up American Journal of Urology, testosterone. So it's the bacteria from intercourse. It's the bacteria from intercourse. So how do you cleanse your prostate?

So if you have benign prostatic hyperplasia or you have a prostate infection where you actually have an acute onset of a rapid rise in something called PSA, which is the measure of how inflamed the prostate is. Usually when it skyrockets, it's actually a good sign that it's not cancer when it just slowly continues to creep up over time. The research points to that being more likely to be cancer. So when you have an acute infection in the prostate, ciprofilaxin and other antibiotics we use to kill that infection. What about preventative measures? Preventative measures are don't have intercourse without wrapping the rascal.

And the number of ejaculations don't matter. But also managing your level of inflammation in the body. You know, there's an inflammatory factor called homocysteine. You know, one of the reasons why I'm such a big fan of that genetic test that you guys were talking about was because I think it was you talking about allergies before the show. Yeah. Allergies. You have a lot of allergies. I would bet that you don't have nearly as many allergies as you think well it's the sinus but i mean it's they shut me down like my sinus cavities close every time so i have to get steroid shots yeah so the question is why do your sinus cavities close and my sinus cavities don't and his don't and and the answer to that is it it depends a lot on what your baseline level of inflammation is. So for example, if you do an allergy test,

and this is my issue with a lot of these food allergy tests, what they do is they take your blood, they wash it down a membrane. On one side of the membrane is your blood, on the other side of the membrane are all these allergens, soy, wheat, corn, dairy, blueberries, what have you. And they're measuring the amount of inflammation, the inflammatory response across that membrane. So if your blood gets a little upset, it's a one to a two. And okay, that's a mild allergy. And then if it's like a three to a six, that's a moderate allergy. If it's a seven, eight, nine, or ten, that's a severe allergy. And, but then you get some of these allergy reports back and you're like,

wow, this person's allergic to wheat, soy, corn, dairy, blueberries, bananas, gluten, and rice. How do they have all of these allergies? But when you really look at the testing, it doesn't take into account your already inflamed state. Meaning what if you're already at a six you know all of a sudden it takes very little assault for you to have this allergic reaction gotcha right like what if i said okay guys i'm gonna push in on each of your backs and you tell me on how much pain you feel and i push in on your back with a pressure of two and you go i barely felt that and i push in on your back with a pressure of two and you go through the roof because he has a pinched nerve because he's already at an eight so he registers that little push of two as a 10 right so this is what happens in allergy testing so if we don't reduce

our baseline inflammation then small micro assaults result in these big allergic-type reactions. And that's one of the reasons why I'm a fan of the genetic testing, because when you see that you have elevated homocysteine, you can take amino acids, one called trimethylglycine, for example, to lower that. So now your baseline inflammation is back down to a one or two yeah now if you get assaulted with a one or two you don't even notice right if you're walking around at a six or seven it takes very little pollen very little apologies very little ragweed hay fever and then boom you're

blocked up instantly now you're using a steroid as an inflammatory to knock the inflammation down rather than bringing the baseline information down. Well, I mean, the last time I went, he wouldn't give me any antibiotics. So like, no,

I was on a steroid. Yeah. You mentioned, uh, you mentioned the commonalities of people with short lifespans. What did you notice in people that lived to 90, a hundred? And then what are some things you do to increase your lifespan?

Um, so, you know, one of the, one of the, uh, you know, one of the anecdotal measurements that we saw broadly across the board was, you know, people that lived extended life expectancies,

if you actually looked at their demographic data, they were very happy people. So, you know, we're starting now to see the research about the impact of frequency on the human body. We know that cells communicate by frequency. We know that all disease state is a low voltage state in the body, low vibration, low vibration, no voltage. So you can actually measure the voltage on the surface of the cell. And if you look at any cancer cell, for example, it's a low voltage cell. If you look at healthy red blood cells, there's a high voltage of those cells.

The pH in the body stands for potential hydrogen. It's actually a charge, right? It's a complete fallacy that you can get alkaline by drinking alkaline water. That was like one of the biggest marketing myths ever sold to the public. But you can get alkaline by contacting the surface of the earth. You can get alkaline by using a PEMF mat. So there are ways to make the body alkaline and actually change the voltage in the body. But if you actually look at the impact of emotion on longevity, we rarely discuss how an emotional state can actually impact the length of somebody's life but we're now getting empirical data to prove that the amygdala

of our brain where we experience our emotional state whether you're happy elated joyful aroused sad upset you're experiencing that emotion in an area of the brain called the amygdala that amygdala which is your current emotional state is the sole gateway to another part of your memory called the hippocampus and in the hippocampus is where you store all your memory so if there's only one hallway from um the amygdala to the hippocampus this means that there's only one hallway to get to your memory you have to go down the hall of your emotional state so those toxic relationships aren't worth it they are devastating to you right and so if you think that your current emotional state determines what memories you access, what memories you access determine what your conscience projects, what your conscience

projects is your future. And so your current emotional state determines your future. So if you don't learn to master your emotional state you will never control the outcome of your future this is why people get into habitual patterns in their life right because they do not they're not able to control their emotional state i had an interesting conversation with dana white one time and it was we were talking about fighters in the ufc and um i was asking him what makes the difference between a good fighter and a great fighter um how do you know sometimes that an underdog is possibly going to now you know dominate or or win this fight at that level

and uh i never forget what he said he said it came down to one word um composure first person to lose their composure is the one that's going to lose that kind of fight. The first person to lose control of their emotional state is now out of sync. And this happens in human beings. So one of my driving forces and the reason why I've dedicated the balance of my adult lifetime to the study of genetics and supplementation for deficiency is because some people do not have

the raw material in their body to experience elevated emotional states. For example, if you took the highest tier of emotions, passion, elation, joy, arousal, libido, all these hell yeah, I won the lottery emotions. And you said, what's the common theme between all of them? The common theme between all of them is that they require oxygen as a part of their molecular structure. In other words, you cannot feel passion, elation, joy, arousal, libido. You can't feel any of those upper elevated emotions without oxygen. This is why no human being has ever woken up laughing

and ever will wake up laughing. You do not have the oxidative state to experience laughter right out of deep sleep. But can you wake up angry? Yes. Yes, of course you can. P pinch your spouse tonight while they're dead asleep and you'll find out they can wake up angry right so how can you wake up angry because anger does not require oxygen as a part of its its um molecular structure but you can wake up happy you can wake up happy you never wake up laughing yeah yeah you can you can come out of a dream and be like wow i feel yeah good right so how can people increase their oxygen um well breath work balancing their hormones is the biggest thing um how how do you balance your hormones so get a

blood test i mean most of us and most of your listeners right now you know especially like hard-charging young entrepreneurs and and and you know men and women that are going to the gym and eating healthy and doing the right thing they don't take the extra step to actually get the data on their body right they they have an income statement a balance sheet a p l for their business but they don't have an income statement a p l and a balance sheet for their body right and your physiology will drag you down into the state where it most comfortably exists all the self-help motivational books and teachings in the world will do nothing for you if your physiology is not buoyant enough

to allow you to experience these emotional states. So for example, if you're a man or a woman at any age and you're deficient in the hormone testosterone, and I'm not saying you just have to supplement with testosterone. A lot of times you supplement with precursors like vitamin D3 and DHEA. And if you're low in the hormone testosterone, you see, we've been taught to believe that the primary role of testosterone is male characteristics, which is not true.

It's not facial hair, aggression, deep voice, muscles. The primary role of testosterone in men and women is to put pressure on the bone marrow to make healthy red blood cells. It's called erythropoiesis. So you show me somebody deficient in the hormone testosterone, I'll show you somebody deficient in red blood cells and hemoglobin. When you are deficient in the structures that carry oxygen in the body, you're tired, fatigued, and have a difficult time reaching elevated emotional states. This is why the first thing I do every morning without failure, and I say it all the time, I'll miss a commercial flight to not miss breath work, is I do eight minutes of breath

work every day within 15 minutes of waking with zero excuses. And how does that method go? So it's a Wim Hof style of breath work. I didn't invent it. He's the guru of breath work. I'm actually completing a certification course for him right now but um i do three rounds of 30 breaths um and basically i sit quietly um and i'm trying to get oxygen into the into the lobes of my lung you know we spend the majority of our day breathing with the apex of our lung the top third of our lungs we've got three times the surface area down here the lows of our lung they go all the way around to our spine all the way up here behind our sternum and they kind of dip down on the sides above the diaphragm and when i wake up in the morning

within 15 18 minutes of waking i get out and i find some natural light i don't care how cold it is i did on the balcony this morning at the hotel at the red rock and i do three rounds of obnoxiously deep breaths 30 breaths and on the 30th breath i exhale and i hold as long as i can hold my breath which right now is about four minutes wow whoa when i started it was like 15 seconds go hold your breath for four minutes after doing 30 deep breaths i can hold my breath for four minutes how long it took you to get there i would say you know when i tested it it had been about a year into doing breath work so i just started doing that method about a month ago yeah you'll notice it you'll feel amazing at first it was 30 seconds now i'm at a minute 30

tripled it yeah so do you time yourself the whole yeah i do exactly what he just said eight minutes yeah there's a youtube video and i just follow it yeah there's a there's a like a free i think it's a free wim hof app or something that you can do there's some really good good apps out there i'm telling there's nothing that will change the trajectory of your life that costs you as little yeah which is zero um as doing breath work consistently every single day your body will get to rely on that like a, like a rat to cheese. It will become your drug of choice, even more than coffee. Cause you will wake up in your body will crave that elevated emotional state.

See, when I raised my oxidative state, I'm now all of a sudden I can access these elevated emotional states. So I elevate my mood. I elevate my emotional state. I get my blood flowing. I use my diaphragm to massage my intestines. Um, and I actually exercise those, we call them auxiliary muscles of respiration you know the diaphragm all of the intercostals in your ribs and it takes you eight minutes total you feel

amazing it's cost you nothing and then you can go on about your day yeah then you've already elevated your mood and elevated your emotional how do you feel about sea moss um so see talking to sage about it but she was like she asked you oh she did because i don't do multivitamins i'm a sea moss guy yeah yeah have you ever seen most of fortune i've tried it i didn't like the taste yeah it's nasty yeah sea moss is great it's it's actually an algae um and uh i forget the number of trace minerals that it has. 99. Yeah, I was going to say it's over 60. 102. Yeah, wow. Yeah, it's over 60, which is really important because one of the things that we don't talk about a lot in nutrition are all the trace minerals.

Everybody hears about the big ones, vitamin C, vitamin B, folic acid, which I'm not a big fan of. But we hear about all the big vitamins, branching amino acids, which the truth is the deficiency in the cofactors and the minerals is the leading underpinning of most chronic disease. Right. I mean, all the things that you don't hear about magnesium, zinc, copper, molybdenum, selenium, boron, manganese, all these things you don't. They're not names that readily fall off the tongue you know the sodiums and what have you so sea moss has all of those so i'm a big fan of sea moss okay um you know this is also why you know before we were talking about grass-fed meats and wild caught fish and things like that you know when when when the food that we eat eats properly the nutritional content of that food is dramatically different.

If you think about a cow grazing in a field, they're not just eating grass. They're getting a tremendous amount of dirt and soil. Their teeth get down to that soil. When they go to actually bite grass, sometimes they pull the grass up and there's a whole root bulb with a bunch of dirt on it you know what's in that dirt minerals potash zinc magnesium sulfur iodine all those things get ingested and they actually neutrify the you know uh cattle same thing with chickens when they're eating worms and bugs and grass um you know the nutrient certain qualities of meat that aren't good for you so certain qualities of meat that are not good for you. Certain qualities of meat that are not good for you and certain qualities of vegetables that are not good for you. I heard that too.

The level of pesticide. Which vegetables are not good? Well, I would say if you're on a budget and you want to spend money anywhere on organic food, I would never touch an inorganic fruit. Because fruits absorb pesticides and herbicides and insecticides through their skin. They also absorb preservatives through their skin. When we first discovered preservatives, we actually called them anti-digestives because they prevented digestion. I wonder why they stopped calling us a clear red flag. Yeah, yeah, yeah.

So why did they change the name? Because some smart marketing person was like hey hey bill we can't call this shit anti-digestive no he's gonna go to the anti-digestive that makes more sense like anti-digestive okay cool we spray all of our grains you know i'm sure sage talked about this all white rice flour bread pasta with folic acid which is a chemical but we don't call it sprayed with folic acid we call fortified or enriched it sounds so good it's fortified it's enriched okay it's sprayed with a synthetic chemical um and the same thing is true with preservatives they're um they were anti-digestives

because the same process that causes oxidation is the same process that that allows digestion so if you prevent oxidation you prevent digestion so nobody said, I want that non-digestible apple, right? Or is there any non-digestible lettuce in the store? So, but, you know, there was a recent study published about inorganic strawberries where they actually took inorganic strawberries from the supermarket, brought them home, put them in a commercial press, pressed the juice out of them. And there was so much pesticide in the juice, they were able to take that juice and respray the crop. Whoa. That's nasty.

Disgusting. And still have the same level of pesticide protection from the juice that was squeezed from inorganic fruits. So I would say- We're poisoning ourselves through fruit. We're slowly poisoning ourselves through fruit. And vegetables. Wow.

I mean, when you've heard of GM gmo foods why did they genetically modify foods they don't genetically modify foods to increase the nutritional content they usually genetically modify foods so they are resistant to poison right i mean most of the genetically modified seeds are genetically modified to resist something called glyphosates because when you spray glyphosates on a plant it protects the plant but then it kills the seed right and they were like well we can't keep killing all the crops so we need to genetically modify this seed so it can actually be resistant to this poison so it can go through the poison and now we have essentially a non-digestible type of what was a plant product that is now not really a plant product. It's a laboratory created, genetically modified. And now, are certain diets, like, dedicated to certain races? Is that a thing?

I don't know about diets, you know, dedicated to races. I mean, different races have different risks. You know, African-American population and darker skin populations have higher incidence of deficiency in vitamin D3. Well, that's because of our skin pigmentation. Skin pigmentation, yeah. But how do we get more efficient at it? I sit in the sun when it's good for about 20 minutes a day.

That's great. I mean, that's the best way to do it. The second best way is just about everybody should be supplementing with vitamin D3 with a certain ratio of something called K2. So what is K2? I've never heard of it. So K2 is, so D3, amongst other things, is a calcium transport molecule. It actually transports calcium to the bloodstream.

So does that mean our bones are weaker? Bones are, brittle bone disease is highly, you know, osteopenia, osteoporosis has a causal link to deficiency in vitamin D3 for certain. If you look at Middle eastern populations um and darker skin populations that are not getting a lot of sun you'll see very high incidence of osteopenia osteoporosis um if you heard that covid disproportionately affected minorities it did it did it definitely did why it wasn't because they were minorities it was because of the pigment of their skin because that population 85 of that population is clinically deficient in vitamin d3

wow the more deficient you are in d3 the weaker the immune system wow so we have to work harder you have to supplement more supplement more because we're deficient in vitamin d3 no question i actually had that deficiency yeah i mean if you're african-american latino you know middle eastern you know darker comp Eastern, you know, darker complected, you should absolutely be thinking about supplementing with vitamin D3. 5,000 IUs of D3 with 80 micrograms of something called K2. Because D3 is a calcium transport molecule. K2 will help that deposit into the bone.

Well, where do we go? Where do we find those things? You can get D3 online. There's lots of great brands online. I make one, but you can get pure encapsulations, You can get D3 online. There's lots of great brands online. I make one, but you can get Pure Encapsulations, Thorn brand. I mean, there's some great brands out there that make high quality, non-nutritional grade supplements. And 5,000 IUs of D3 is a great thing to supplement with. Clinical deficiency in D3 was the second leading

cause of morbidity and covet whoa yeah but imagine how many african americans don't know that efficient in d3 probably none of us five percent yeah of the population is clinically deficient not just low and low clinically 85 of the african-american population has a clinical deficiency in that and that's why you see higher incidence of certain things, rickets and, and osteopenia, diabetes, immune compromise.

So this is also what I meant about my research in the longevity space. It's like, what an easy thing to solve for. You know, if we could, and D3 is affordable to everyone. I mean, it's not an expensive.

Can it be corrected? And how fast can you make that correction? Like me. Seven to 14 days. So now I know. So now what are the steps I need to take today to improve myself for a better life tomorrow and moving forward? So I would say, depending on how committed you are, number one, get a roadmap of what's going going on in your body do not be afraid of the data that's inside your body stop talking to your friends and your family your neighbor and you know um your gym buddy about what's good for you what's not

what your body needs and what it doesn't because most people don't even know what their body needs right yeah we supplement just for the sake of supplementing we're like hey i should take salt pimento and saint john's wort and co CoQ10 and turmeric and all this other stuff. And they're all great supplements, but the question is, does your body need it? So, you know,

get a, get a good blood test done by, you know, reputable physician and take a look at what's going on. How well am I controlling my blood sugar? What is my D3 level? What are my B12 levels? Um,

are my, um, you know, my cholesterol, triglycerides, are these things balanced? Other one was K12, right? K2.

K2 and D3. Yep, and D3. Vitamin D3. It's called cholecalciferol, that former. By the way, D3 is also the only vitamin human beings can make on our own. Think how important something must be to human function if when God made us, he made us with the ability to make one vitamin right there's hundreds of vitamins in your bloodstream right now your body's capable of making one so that's

the most vitamin one just imagine how important it is if it's the only one we make on our own there's not a single cell in the entire human body that does not have a receptor site for that that vitamin it acts like a hormone it acts like a vitamin transports calcium it does all kinds of things strengthens the immune system in fact you know when we look at patients that have deficient hormone levels one of the first things we look at is what's their d3 level what's their dhea level the raw materials the body needs to do its job wow you know how important is sleep because you see people kind of bragging about how they could get away with four to six hours but i feel like that narrative could be sort of harmful oh it's awful there is not there won't be successful because you can survive on four hours of sleep you are borrowing from the future i promise you

you are borrowing from the future there is a certain amount of delta wave of sleep what we need are sleep cycles because as we get into deep sleep, what exactly is going on in sleep that's so important? I mean, why is sleep so important? We all know that it is. But physiologically, like what's happening? What's happening is, amongst other things, is there is a secondary oxygen transfer in deep sleep. So the body is very relaxed. You know, it's in a mildly paralytic state, right?

You're not moving around a lot. So all that oxygen that's normally out in the periphery in your muscles and your, your, your ligaments and your, um, you know, out in the periphery of the, of the body is now in the core and it's also up in the brain. So now the brain is getting this kind of oxygen at rest. This is when it repairs, regenerates, detoxifies and eliminates waste. If you think about the brain, the brain is a non-metabolic organ. What does this mean? This means that if I went to the gym, right? And I picked up a weight and I started to curl it, my body would send more blood flow to this muscle, more amino acids, more oxygen, more nutrients. Why? Because it's working. Well, what if I'm sitting in front of my computer and I'm just watching a stupid episode of the Simpsons or I'm sitting in front of my computer and I'm solving the most complex joint venture, merger, acquisition, agreement, divorce document,

whatever it is, right? My brain doesn't get one ounce more nutrients, one ounce more blood flow, one ounce more of what it needs to heal and regenerate. It gets the same meal, whether or not it's running a dead sprint or whether it's just walking down the track Wow so it's not metabolic so in other words the harder it works the body doesn't sense that an increased

blood flow right doesn't increase the nutrients so if our conversation progressed throughout the day and got significantly more complicated where I was really in deep thought and really drawing on experience and you were really drawn on experience. Neither of our brains would, the blood flow would not increase to our brain. The nutrients would not increase to our brain like a muscle, right? We reward this for working harder. We don't do the same for the brain. The time that we reward the brain is when we're in deep sleep. That's why it's so important. Dude, I could talk to you for hours honestly i wish we had more time yeah let's come back and do another one i'm short of

time today but but um i'll talk about this stuff all day long and we can go down whatever road you'd like you know i like to give people practical things they can do for no money you know zero out of their budget without buying a bunch of fancy equipment and and you know making a big multi-thousand dollar commitment to their health it's like what are a couple shifts this is one more question is cold sores a form of herpes yes cold sores are a form of herpes and boom yeah they are not settled up okay we'll wrap up on that guys all right cold sores are herpes thank you damn we really took a nose out there at the end brother we were doing good all right any closing comments and where people could find

out more um i mean they can follow me uh he's just my first and last name at gary brecco i i really try to do nothing but teach on instagram. So, you know, I don't sell things and push product. I mean, if I believe in something, I'll talk about it. But, you know, I do a lot of breath work, morning routine, diet, lifestyle, spiritual well-being things. I share a lot of the research that I read. I'm a, you know, I'm a nerd. So I read peer journals for support. Best place to go get vitamins, especially like the D12 and the K2. I mean the D3 and the K2. What's the best place I can go?

So I have a brand of my own called 10X Health. But there's some other brands I really believe in, one that backs the UFC. They're called Thorne, like a thorn in your finger. There's another one they call Pure Encapsulations I'm a big fan of. There's some Life Extension. There's some great brands out there that are doing the right thing okay um in my opinion they've got quality ingredients in the right ratios and i'm very impressed with the science that they that they do um i never like to take the position that i'm good because everybody else is bad there are other people

doing really good things out there um it's just hard sometimes for us to know the difference between a quality supplement and one that's not quality so that those names are gotcha yeah and as far as the tests um you can get the gene test on it um 10xhealthtest.com just the number 10 the letter xhealthtest.com um you know it's i think everybody should do that test once in their lifetime never guess again about what your body is deficient in so you can start supplementing for deficiency and not for the sake of supplementing um but again for the sake of not getting on here and giving myself a commercial there are other places you can get gene testing done and um but i suggest that you

do it because you do it once in your life and the information that comes from that test is so valuable because people don't know i have a methylfolate deficiency. I can't convert this form of B12. I should be taking SAMe. I have a regulation issue with this amino acid or that amino acid. And once you know, it can be life-changing. And it can be as simple as very minimal supplementation for a deficiency your body has. Absolutely.

Very hard to get. I agree. Wayne, what about you? You can find me at Active Creator on Instagram. All right. Sean Mike Kelly,

Digital Social Hour. Thanks for tuning in. I'll see you guys next week. Peace. Peace. Wow. Awesome, dude.

That was a lot of info, right? This is an ad by BetterHelp. What are your self-care non-negotiables? The things you know make you feel better, even when it's impossible to take time for them.

Like that workout you try to squeeze in between kids' activities, work, and everything else you have going on. And before you know it, it gets pushed to tomorrow. Sound familiar? But it's the moments when you feel like you have no time for yourself, when those non-negotiables are more important than ever. Those are the things that keep you strong, healthy, motivated, and prepared to take on everything life demands of you. So why not make therapy one of them? BetterHelp Online Therapy makes it easy to get started,

with affordable phone, video, or live chat sessions you can do from anywhere and the option to message your therapist between sessions if anything comes up never skip therapy day with better help visit betterhelp.com today to get 10%