The Ultimate Human with Gary Brecka - 156. 3 Biohacks Every Parent Must Know to Optimize Their Child’s Health

Starting point is 00:00:00 Did you know that children, even toddlers, can benefit from the same cutting-edge biohacks that are transforming adult health and longevity? These seemingly small changes can completely transform a child's energy, even their cognitive development and their future health outcomes. We're diving into an often overlooked but vitally important topic, biohacking for your kids and how to go about doing so. No, this isn't about putting your five-year-old in a cold plunge every morning. It's about removing obstacles, whether they be synthetic chemicals, inflammatory foods, poor sleep, or even digital overload.

Starting point is 00:00:30 It's about understanding the biology of childhood and applying science-backed principles to give them the healthiest start to life. Childhood is a period of explosive growth in both brain and body, and the nutrients a child consumes during these early years directly shapes their future cognitive ability. Now Now here's an area many parents overlook. Did you know that children, yes even toddlerslers can benefit from the same cutting edge biohacks

Starting point is 00:01:06 that are transforming adult health and longevity from sleep optimization to gut health, sun exposure to screen time habits. These seemingly small changes can completely transform a child's energy, their behavior, even their cognitive development and their future health outcomes. Welcome back to the ultimate human podcast. I'm your host, human biologist and founder of the Ultimate Human, Gary Brekka. And today, we're diving into an often overlooked but vitally important topic,

Starting point is 00:01:33 biohacking for your kids and how to go about doing so. No, this isn't about putting your five year old in a cold plunge every morning. It's about understanding the biology of childhood, how their brains grow, and how their little hormones develop, how their immune systems mature, and applying science-backed principles to give them the healthiest start to life. This episode is for parents, soon-to-be parents, teachers, and anyone who cares about raising the next generation of ultimate humans. So let's dive in. Let's start with the foundation

Starting point is 00:02:02 of it all, nutrition. You are what you eat and what you eat eats. But kids are literally built from what they eat. Childhood is a period of explosive growth in both brain and body and the nutrients a child consumes during these early years directly shapes their future cognitive ability. It shapes their emotional regulation, their immune strength, and even their metabolic function. A 2020 review of nutrients confirms that omega-3 fatty acids, vitamin D3, zinc, and magnesium are crucial for neural development and behavioral regulation in children. Essential fatty acids like DHA and EPA, which are found in wild-caught fish and cod liver oil, are absolutely critical for synapse formation in the brain and neuroplasticity. Yet most children consume far below the recommended levels. At the same time, we have to be mindful of what we remove. Additives like Red Dye

Starting point is 00:02:56 40, high fructose corn syrup, and industrial seed oils are not just empty calories for kids, they're inflammatory agents. Red dye, for instance, has been linked to multiple studies to increase hyperactivity and inattentiveness in children with attention deficit disorder or hyperactivity disorders. Meanwhile, ulcer processed snacks packed with artificial flavors, emulsifiers, preservatives, these are disruptors to the gut brain access. Gut dysbiosis in kids and children has been tied to neurodevelopmental disorders and immune dysregulation. Simple interventions like replacing sugary cereals with protein-rich breakfasts, incorporating fermented foods like sauerkraut or kefir,

Starting point is 00:03:37 and reducing processed snacks can meaningly improve your kid's stability, their mood, and their emotional state. Hydration is often another overlooked piece. Mild dehydration has been shown to impair cognitive performance and attention in children. Now let's talk about your sleep. It's not just rest, it's regeneration. A 2023 meta-analysis in sleep medicine reviews found that children exposed to screens within an hour of bedtime had a 98% higher odds

Starting point is 00:04:06 of delayed sleep onset and 83% higher odds of shorter total sleep time. The fix, a consistent bedtime routine for your kids. No screens, one hour before bed, a cool pitch black room, and if needed, a red bulb at night. You could even add in a warm Epsom salt bath and magnesium lotion on the feet for your kids and you've got a powerful ritual

Starting point is 00:04:28 to transform their little nervous system into parasympathetic mode. Let's move on to supplementation. Modern agricultural practices and indoor lifestyles have made nutrient deficiencies very widespread, especially in children. A landmark study, which was recently published in the Journal of American Medical Association,

Starting point is 00:04:45 Pediatrics, showed that 61% of US children had inadequate levels of vitamin D3, while magnesium deficiency affected almost 35% of kids globally. These nutrients regulate everything from neurotransmitter balance to immune cell signaling. Vitamin D3 paired with K2 supports calcium metabolism. It boosts their immunity and

Starting point is 00:05:05 it reduces inflammation. Magnesium is one of the most important light metals in the body and it's essential for over 300 enzymatic reactions which help regulate sleep and they even buffer stress. Clean omega-3s from fish oil or algae play a critical role in myelination which is the covering of their nerves, attention span, and emotional regulation. But be cautious. Many children's supplements are loaded with sugars, artificial sweeteners, and dyes. Choose professional-grade products in liquid, powder, or capsule form, maybe even gummy form, depending on your child's age. So let's talk about movement. Children were born to move, but our culture forces them to sit still

Starting point is 00:05:45 for most of the day. In fact, a lot of public school systems have removed physical education entirely from their programming. According to a 2019 study in the Lancet Child and Adolescent Health, only one in five children globally meets the World Health Organization's recommendation

Starting point is 00:06:01 of 60 minutes of physical activity daily. Lack of movement is tied to higher risk of obesity, anxiety, depression, and even reduced academic performance. Encouraging daily outdoor activity, especially in the morning light helps reset their little circadian rhythm. It improves their mood and enhances their vitamin D synthesis. Let them go barefoot in the grass. Grounding has been shown to reduce cortisol and help support autonomic nervous system balance. Resistance-based play like climbing, jumping, carrying,

Starting point is 00:06:30 builds bone density and neuromuscular coordination. Now here's an area many parents overlook, emotional regulation. Children absolutely experience stress, but they often lack the tools to name, process, or discharge it. Teaching breath work and mindfulness at an early age can dramatically impact their resilience, reduce their anxiety, and improve their sleep quality. A randomized clinical trial that was published in Mindfulness in 2020 showed that four weeks of mindful breathing significantly improved emotional regulation and reduced cortisol levels in children aged 8 to 12.

Starting point is 00:07:05 So simple techniques like 4-7-8 breathing, 4 seconds in, 7 second hold, and 8 seconds out. Followed by simple guided visualization or even humming, which actually stimulates their vagus nerve. This can quickly shift the child into a calm parasympathetic state. These practices are especially effective parents when we build them into our routines before school, after an emotional outburst, or as part of the bedtime wind-down routine. Next up is their environment. We often think about food and exercise, but we forget that a child's surroundings, air, water, and household products can have a dramatic effect on their cellular biology. According to the Environmental Working Group, the average newborn has over 200 synthetic chemicals in their

Starting point is 00:07:56 umbilical cord blood, including neurotoxins like BPAs, bisphenols, and even flame retardants. Filtering your home's tap water using a HEPA air purifier, switching to fragrance-free non-toxic cleansers, and ditching plastic containers whenever possible are all effective ways to reduce the toxic burden on our little ones. Even small swaps like replacing plastic sippy cups with stainless steel or avoiding dryer sheets

Starting point is 00:08:22 can make a big difference over time. Every reduction in chemical exposure is a step toward lowering the inflammatory load on a developing little body. Finally, let's talk about digital hygiene. The rise of screens has created a silent crisis in childhood development. Excessive screen time is associated with reduced sleep, increased anxiety, impaired attention, and delayed language development. In fact, a study in JAMA Pediatrics found that preschoolers exposed to more than two hours of screen time daily

Starting point is 00:08:51 scored significantly lower on cognitive tests. It's not about eliminating technology entirely. It's about using it intentionally. So let's set some boundaries. No screens an hour before bed, no devices in our bedrooms, and consistent digital detox blocks throughout the week. Encouraging analog activities like reading, puzzles, drawing, and outdoor play especially to train attention span and creativity.

Starting point is 00:09:17 Let them problem solve. Here's what I want to leave you with. Biohacking for kids isn't about perfection. It's about creating the conditions for biology to thrive. It's about removing obstacles, whether they be synthetic, chemicals, poor sleep, inflammatory foods, or even digital overload, and allowing the body's innate intelligence

Starting point is 00:09:36 to express itself fully. Start with one thing, just one. Maybe it's replacing their cereal. Maybe it's adding magnesium at night. Maybe it's getting everyone barefoot in the yard tomorrow morning. The beauty of biology is that it responds quickly to the right inputs. And these habits, they compound, they build confidence, they change generational health. I've always had health and wellness as a cornerstone of raising my own children. All three of my children are very woke to the importance of exercise, being outside connecting with nature

Starting point is 00:10:07 and even connecting with each other. They limit their screen times at night. And growing up, we always made fun activities around 5k's turkey trots swim meets. And even if your kids are not involved in structured sports, you can get them involved in full family activities like maybe signing up for the next 5k, maybe have the family do a sprint triathlon together, or just get used to walking and talking together without your phones. Just simple little things that you can do with your family, especially outdoors, that will dramatically change the trajectory of their life. I even did a great podcast with my nieces Coral and Anya. If you haven't checked it out, I'll link it in the show notes below.

Starting point is 00:10:46 Two beautiful girls well spoken and they know more about nutrition than most conventional adults. I'm really proud of them and they speak right to the hearts of other children. If this episode opened your eyes, please share it with another parent, teacher or caregiver. And if you want access to the research behind the scenes content directly to me for live q&a, then check out my VIP group in the show notes. This is Gary Brekka, and you've been listening to the ultimate human podcast, let's raise a

Starting point is 00:11:13 generation that's resilient, focused, strong, and rooted in health, one biohack at a time. Until next time, that's just science.

The Ultimate Human with Gary Brecka - 156. 3 Biohacks Every Parent Must Know to Optimize Their Child’s Health

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