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    68. Gary Brecka’s Ultimate Morning Routine | BioHacks & BioStacking

    enJune 06, 2024

    Podcast Summary

    • Morning Routine BiohacksDrink a large glass of water with sea salt and lemon upon waking, and get 10-15 minutes of natural sunlight exposure within an hour to boost productivity and overall well-being

      Biohacking and bio stacking your morning routine can significantly improve your productivity and overall well-being. To get started, hydrate immediately upon waking by drinking a large glass of water with a pinch of sea salt and potentially a squeeze of lemon. This helps replenish essential electrolytes and minerals, kick-starting your metabolism. Next, aim for at least 10 to 15 minutes of natural sunlight exposure within an hour of waking up. Light is a powerful regulator of your circadian rhythm, and getting sunlight as soon as possible after waking up can help set the stage for a productive day. These simple adjustments to your morning routine can make a big difference in how you start your day and tackle any challenges that come your way. Biohacking and bio stacking are about making strategic adjustments to optimize your health and productivity, and starting your day with these practices sets the tone for the rest of your day.

    • Morning RoutineStarting your day with natural light, mindfulness practices, physical activity, and a balanced breakfast can boost mood, energy, focus, and productivity, reset circadian clock for better sleep, and improve mental clarity.

      Starting your day with exposure to natural light, mindfulness practices, physical activity, and a balanced breakfast can significantly boost your mood, energy levels, focus, and productivity throughout the day. This simple yet effective morning routine can help reset your circadian clock for better sleep at night, improve your mental clarity, and prepare you for any challenges ahead. Additionally, incorporating practices like breath work, meditation, and visualization can help you begin your day with a clear and focused mind. Lastly, engaging in physical activity before breakfast can increase blood flow to the brain, release endorphins, and help you feel more awake and alert. Remember, a healthy body leads to a healthy mind, so make sure to prioritize these habits each morning.

    • Morning Routine OptimizationHydrating, sunlight exposure, mindfulness, cold exposure, and gratitude practices can significantly improve overall health and well-being through morning routine optimization.

      Optimizing your morning routine can significantly impact your overall health and well-being. Biohacking your morning involves simple practices like hydrating immediately upon waking, getting natural sunlight exposure, and practicing mindfulness. Another effective tool is cold exposure, which can stimulate the nervous system, boost mood, and enhance immune function. Additionally, practicing gratitude can shift your mindset and reduce stress. Actionable steps include drinking a large glass of water, spending time outside, practicing breath work, engaging in physical activity, and eating a balanced breakfast. By incorporating these practices into your morning routine, you can set a positive tone for the day and improve your overall health and well-being. Remember, do not aggressively pursue comfort, but instead, pursue the opposite for optimal aging.

    • Morning habitsEnding shower with cold water, practicing gratitude, and avoiding high sugar/carbs can boost productivity, improve health, increase energy levels, enhance mood, and reduce stress.

      Incorporating small, sustainable practices into your morning routine can significantly boost productivity and improve overall health. Specifically, try ending your morning shower with cold water, practicing gratitude by writing down three things you're thankful for each day, and avoiding high sugar and high glycemic carbohydrates. These simple habits, when combined, can help jumpstart your day and provide numerous health benefits. Cold exposure, for instance, can increase energy levels and improve circulation. Gratitude practice, on the other hand, can enhance mood and reduce stress. And by avoiding high sugars and carbs, you'll have more stable energy throughout the day. Remember, it's all about making small changes that can add up to big results. So, give these practices a try and see how they can transform your mornings and your life. And don't forget to subscribe, leave a review, and share this information with your friends. It's just science!

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    61. Unlocking Your Body’s Potential with WHOOP CEO Will Ahmed

    61. Unlocking Your Body’s Potential with WHOOP CEO Will Ahmed
    Key takeaways you’ll learn in this episode: What is heart rate variability and why is it important? Top sleep hacks for the best recovery. Why WHOOP partnered with OpenAI for the future of wearable technology. Grab Your WHOOP Here: http://join.whoop.com/ultimate Get weekly tips from Gary Brecka on how to optimize your health and lifestyle routines - go to https://www.theultimatehuman.com/ For more info on Gary, please click here: ⁠⁠https://linktr.ee/thegarybrecka Order The 1 Genetic Test That Will Give You Results For Life Here: ⁠⁠⁠https://10xhealthnetwork.com/pages/genetic-testing?utm_source=gbrecka⁠⁠ Get The Supplements That Gary Recommends Here: ⁠⁠⁠⁠⁠⁠⁠https://10xhealthnetwork.com/pages/supplements?utm_source=gbrecka Sign up for 10X Health Affiliate Program https://10xhealthsystem.com/GBaffiliate ECHO GO PLUS HYDROGEN WATER BOTTLE http://echowater.com BODY HEALTH - USE CODE ULTIMATE10 for 10% OFF YOUR ORDER https://bodyhealth.com/ultimate Are you looking to optimize your sleep, recovery, and performance? In this episode of The Ultimate Human Podcast, Gary Brecker sits down with Will Ahmed, CEO and Founder of WHOOP! They’re taking a deep dive into wearable technology and big data to improve health and longevity. You’ll learn about the science of heart rate variability, optimizing sleep tracking, and the predictive analytics that are being used to identify potential health issues before it’s too late. If you’ve been looking into different wearable technologies to help you improve your performance, you’re going to love this episode with Will Ahmed! 00:00 - Who is Will Ahmed, the CEO of WHOOP? 03:30 - Why did he start WHOOP? 07:00 - What is heart rate variability and why is it important? 13:00 - How does sleep impact recovery? 19:00 - Top sleep hacks for the best recovery. 27:00 - Is it bad for your recovery to sleep next to your spouse? 30:30 - Why you should wear blue-light-blocking glasses a few hours before bed. 41:00 - Gary Brecka’s morning routine with hydrogen gases. 46:30 - What does the Strain metric on WHOOP mean? 53:30 - How did WHOOP track COVID-19? 01:00:30 - Why WHOOP partnered with OpenAI. 01:03:30 - What is the future of wearable technology? 01:11:00 - Are wearable technologies the future of cardiology? 01:13:00 - How he built a multi-billion dollar business. 01:17:00 - What was Will Ahmed’s hardest moment in business? 01:23:30 - Why you need to be obsessed with the problem you are solving. 01:25:00 - Why you should always strive to live in gratitude. Connect with Will Ahmed here: @willahmed Gary Brecka: @garybrecka The Ultimate Human: @ultimatehumanpod Subscribe on YouTube: @ultimatehumanpodcast The Ultimate Human with Gary Brecka Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices

    60. Boost Mental Performance | Easy Steps to Reduce Brain Fog with Gary Brecka

    60. Boost Mental Performance | Easy Steps to Reduce Brain Fog with Gary Brecka
    Key takeaways you’ll learn in this episode: What causes Brain Fog? How inflammation and sleep impact brain function. Get weekly tips from Gary Brecka on how to optimize your health and lifestyle routines - go to https://www.theultimatehuman.com/ For more info on Gary, please click here: ⁠⁠https://linktr.ee/thegarybrecka Order The 1 Genetic Test That Will Give You Results For Life Here: ⁠⁠⁠https://10xhealthnetwork.com/pages/genetic-testing?utm_source=gbrecka⁠⁠ Get The Supplements That Gary Recommends Here: ⁠⁠⁠⁠⁠⁠⁠https://10xhealthnetwork.com/pages/supplements?utm_source=gbrecka Sign up for 10X Health Affiliate Program https://10xhealthsystem.com/GBaffiliate ECHO GO PLUS HYDROGEN WATER BOTTLE http://echowater.com BODY HEALTH - USE CODE ULTIMATE10 for 10% OFF YOUR ORDER https://bodyhealth.com/ultimate Have you ever walked from one room to the next and not remembered what you went to get? Gary Brecka is diving into the causes of brain fog; from viral infections and hormonal imbalances to poor lifestyle choices. You’ll learn the scientific research behind what triggers brain fog and how targeting inflammation through diet, sleep, and exercise can help you improve it! If you’re looking to enhance your mental clarity and optimize your health, listen in for actionable steps that you can implement today!  00:00 - What causes Brain Fog?  01:30 - How does inflammation impact the brain? 03:00 - What is the correlation between gut health and brain health? 03:30 - How much does sleep impact brain fog? Links Mentioned: Nature Neuroscience - Blood–brain barrier disruption and sustained systemic inflammation in individuals with long COVID-associated cognitive impairment Harvard Medicine - Inflammation and Brain Health National Library of Medicine - Influence of gut microbiota dysbiosis on brain function: a systematic review MDPI Open Access Journals - Physical Activity and Brain Health Gary Brecka: @garybrecka The Ultimate Human: @ultimatehumanpod Subscribe on YouTube: @ultimatehumanpodcast The Ultimate Human with Gary Brecka Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices