The Ultimate Human with Gary Brecka - 186. Top 5 Free Biohacks You Can Start Doing Tomorrow Morning!

Starting point is 00:00:00 In a world that tries to sell you solutions to problems you don't even know you had, I want to bring it back to the basics. These aren't gimmicks. They're completely free, science-backed, and require no supplements, apps, or any complicated routine. Today, we're diving into five of the most powerful daily habits that you can start implementing today to radically improve your health, your mood, your energy, focus, and maybe your longevity. Your body is the most powerful biohacking tool ever created. And the real secret to longevity isn't always in the latest trend or the most expensive therapy.

Starting point is 00:00:31 It's in the simple, free, repeatable actions you choose every single day. These five habits require nothing more than your presence, your breath, and your commitment. And these small daily choices will transform your energy, your mindset, and your performance. You don't need more, you need less. I'll show you how to stack them, build momentum, and then make them a part of your lifestyle so that high performance isn't something you

Starting point is 00:00:54 chase, it's something you live. Here we go. Habit one. Ready to optimize your day at zero cost? Try these five habits. These aren't gimmicks. They're completely free, science-backed, and require no supplements, apps, or any complicated routine. If you want to perform better, feel better, and live longer without spending a dime, this episode is for you. Welcome to the Ultimate Human Podcast. I'm your host, Gary Breca, and today we're diving into five of the most powerful daily habits

Starting point is 00:01:34 that you can start implementing today to radically improve your health, your mood, your energy, focus, and maybe your longevity. The best part, they cost nothing. In a world that tries to sell you solutions to problems you don't even know you had, I wanna bring it back to the basics, back to the truth.

Starting point is 00:01:50 Your body is the most powerful biohacking tool ever created. And the real secret to longevity isn't always in the latest trend or the most expensive therapy. It's in the simple, free, repeatable actions you choose every single day. These five habits require nothing more than your presence, your breath, and your commitment.

Starting point is 00:02:09 I'll show you how to stack them, build momentum, and then make them a part of your lifestyle so that high performance isn't something you chase, it's something you live. Here we go. Habit one, morning sunlight exposure. Now this is so underrated. The duration, 10 to 20 minutes.

Starting point is 00:02:25 This is your biological light switch guys. Exposing your eyes and your skin to natural sunlight within the first hour of waking, sets your circadian rhythm, boosts serotonin and dopamine, and tells your body it's time to be alert, focused and energized. According to research published in the Frontiers of Neuroscience,

Starting point is 00:02:44 early light exposure improves mood, increases alertness, focused, and energized. According to research published in the Frontiers of Neuroscience, early light exposure improves mood, increases alertness, and reduces the risk of insomnia and seasonal affective disorder. Sunlight also stimulates the production of vitamin D, a hormone critical to immune health, hormone balance, and mood regulation. So how do you do it? Just go outside within the first 30 minutes of waking. No sunglasses, no windows.

Starting point is 00:03:05 Let the natural light hit your eyes and let that light hit your skin. Even on cloudy days, your body still gets the benefits. So why does this work? Morning sunlight actually suppresses melatonin and activates cortisol at the right time of day, giving you natural energy instead of fatigue. This starts your internal clock

Starting point is 00:03:24 and enhances every other downstream habit, sleep, focus, hormone function, and metabolic health. Ready for habit number two? It's breath work, conscious breathing. The duration of this should be five to 10 minutes. Your breath is the only system in your body that is both automatic and controllable. That's not an accident. It's the key to mastering your nervous system. Breathwork improves your HRV, your heart rate variability, reduces anxiety, increases focus,

Starting point is 00:03:55 enhances oxygen delivery to your cells, and has so many benefits. And because it's free, people do not give it the credence it deserves. Harvard Medical School and Stanford Research both confirmed that controlled breathing techniques like box breathing or rhythmic breathing activate the parasympathetic nervous system, which lowers cortisol and puts your body in a recovery state. How do we do it? Try the box breathing method.

Starting point is 00:04:20 Inhale for four seconds. Hold for four seconds. Exhale for four. Hold for four seconds. Just trace that square. Repeat that for five minutes or just take 30 deep belly breaths in through your nose and out through your mouth. Remember to breathe obnoxiously. Really engage your secondary muscles of respiration. Now, as a bonus, just pair it with morning sunlight for a morning habit stack. Why does this work? Well, controlled breath shifts your body out of fight or flight and into rest and digest.

Starting point is 00:05:06 This improves digestion, decision-making, emotional control, and even immune response. It costs you nothing but your attention. All right, habit number three, grounding. I get a lot of flack for this, but grounding is real science, guys. It is not voodoo science by any means. About 10 minutes of grounding, also called earthing,

Starting point is 00:05:27 is the practice of placing your bare feet on natural surfaces like grass, sand, or dirt. While it may sound woo-woo, the science is anything but. Studies in the Journal of Environmental Public Health have shown grounding reduces inflammation, improves sleep, and balances cortisol levels. So here's how you do it. Stand or walk barefoot on a natural surface

Starting point is 00:05:48 for about 10 minutes a day. It's best paired with sunlight and breath work in the morning for maximum impact. This is called habit stacking. And here's why it works. Because the earth carries a mild negative charge, what we call a low Gauss current. When you connect to it,

Starting point is 00:06:03 free electrons are transferred into your body, neutralizing oxidative stress and inflammation. This isn't just theory, it's measurable. So habit number four, cold exposure. And the duration for this is 30 seconds to three minutes. The cost is free via cold showers or even just taking Tupperware containers, freezing them in your freezer and then dropping them into your tub in the morning. Cold

Starting point is 00:06:29 exposure has exploded in popularity for a good reason. It improves blood flow, spikes dopamine, boosts metabolism, and trains your body to handle stress. According to research published in Cell Reports Medicine, cold exposure activates brown adipose tissue, which burns calories and improves insulin sensitivities. So here's how you do it. End your shower with 30 to 90 seconds of cold water. Start with what you can tolerate and build up.

Starting point is 00:06:57 Breathe slowly, don't tense up, and relax into that cold water. Here's why it works. Because cold exposure is a form of hormetic stress, stress that makes you stronger. It triggers a cascade of beneficial hormonal and neurological adaptations that leave you feeling sharper, calmer, and more resilient. Habit number five, walking. I know this is the most underrated exercise in the world, especially after meals. A 10 to 15 minute walk after a meal will dramatically impact your blood glucose levels.

Starting point is 00:07:30 Walking is one of the most underrated performance enhancers available to us. It regulates blood sugar, boosts cognitive function, and enhances digestion. It even helps move lymphatic fluid, the static system in our body that helps eliminate waste. A study in Diabetes Care found that a 15 minute walk after eating significantly reduced blood glucose spikes.

Starting point is 00:07:51 So how do you do it? Just walk for 10 minutes after your meals, especially lunch or dinner. As a bonus, take your calls walking, walk barefoot, walk in nature. It works because it mobilizes this lymphatic fluid, aids in digestion, improves glucose uptake, and actually enhances your mood.

Starting point is 00:08:09 It's gentle enough to recover, but effective enough to move the needle in performance. These habits are even more powerful when stacked together. Imagine this, you wake up, step outside barefoot, and take a walk in the grass while doing some breath work in the morning sunlight. Then you end your shower with 60 to 90 seconds of cold water and take a walk after your first meal. That entire routine takes less than 45 minutes, costs absolutely nothing, and hits every major

Starting point is 00:08:35 system in your body. Neurological, hormonal, immune, cardiovascular, and psychological. You don't need to do them all at once. Start with one, layer them over time. Consistency beats intensity. In a world flooded with expensive hacks and supplements and shortcuts, I just want you to remember this. Your body already knows how to heal, knows how to adapt and thrive.

Starting point is 00:08:57 You just have to give it the right inputs. These five habits are your foundation. They're simple, accessible, and they're incredibly powerful. So try it. Start tomorrow, go outside, take a few breaths, touch the earth, move your body, embrace the cold, and these small daily choices

Starting point is 00:09:16 will transform your energy, your mindset, and your performance. You don't need more, you need less, but better. If you wanna access more tools like these, plus my monthly Q&A calls with me live, exclusive podcast shorts in a community that's walking the same path, come join my VIP community. It's where I go deeper. I answer your questions in real time and I help you apply this

Starting point is 00:09:38 knowledge to your own life. And that's just science.

The Ultimate Human with Gary Brecka - 186. Top 5 Free Biohacks You Can Start Doing Tomorrow Morning!

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