Inside biohacker Gary Brecka's exact morning, night routine

Key Points:

• Gary Brecka, a 55-year-old longevity expert and biohacker, claims to have reversed his biological age to 20 by following a disciplined daily routine combining simple habits and advanced technology.
• His morning routine includes early sunlight exposure to set circadian rhythms, structured breathwork for oxygenation, nutrient-dense hydration with supplements, cold exposure, light movement, and a high-protein breakfast to optimize energy and focus.
• Brecka emphasizes the importance of non-negotiable morning elements like sunlight, breathwork, minerals, hydrogen, amino acids, and cold exposure to enhance performance without overstimulating the nervous system.
• At night, he focuses on lowering cortisol and promoting tissue repair by stopping food intake three hours before bed, reducing blue light exposure, engaging in light stretching or warm showers, taking magnesium, practicing calming breathwork, and sleeping on an organic mattress for about eight hours.
• Brecka believes that controlling the nighttime routine is key to daytime biological performance and predicts that living to 100 or beyond will soon be a personal choice due to advances in health optimization.