The routine · 7 steps · 2 min read
Gary Brecka’s daily routine
His morning “bio-stack” as he describes it on his podcast, his YouTube channel and in a 2026 interview. He gives an order, not clock times.
No ring for this one: Gary describes the order of steps, not clock times, and we don’t guess.
- Sunlightwithin 30 min of waking
- Breathwork3 rounds of 30
- Bio-stack8–15 min
- Showersend on cold
Independent summary — Gary Brecka hasn’t endorsed this page. Some links may be affiliate links.
The day, step by step
- Nutrition
A big glass of water with a pinch of salt
Room-temperature water with a pinch of sea salt and maybe a squeeze of lemon.
Why: He puts hydration first in his morning list.
1 - Sleep
Sunlight in the eyes, outside
“Not through a window.” Overcast still counts; if it’s dark, he says get 8 minutes outside later in the morning.
Why: “Get sunlight in your eyes this morning” for sleep tonight.
3 - Recovery
Ground: bare skin on the earth
He stacks it with the sunlight and breathwork — all three in about 8–15 minutes.
Why: He calls the combination “bio-stacking”.
2 - Mind
Three rounds of 30 deep breaths
A long breath hold after each round. He suggests beginners start with three rounds of 10.
Why: He uses it to clear his head and set intentions for the day.
1 - Training
Move
He lists exercise among his seven morning steps; the episode doesn’t give one fixed workout.
Why: Daily activity is part of his routine list.
1 - Nutrition
Protein, healthy fats, some fibre
A balanced breakfast rather than a sugary one.
Why: To avoid a blood-sugar crash, he says.
1
- Recovery
End on cold
Finish showers cold, or use a cold plunge. He’s also “a huge fan” of dry sauna, then a cold shower — “always end on cold.”
Why: He describes heat-then-cold as getting both kinds of stress response.
4What they useCold plungeHe uses one and talks about it often.Free or cheap: the last 30–60 seconds of your shower on cold.See it in What they use
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The core, in 4 steps
- SleepStep outside within 30 minutes of waking — no sunglasses, no window.
- MindDo three rounds of deep breathing while you’re out there.
- NutritionWater with a pinch of salt before coffee.
- RecoveryFinish your shower cold.
Every step, in one list
| When | Step | Source |
|---|---|---|
| On waking | A big glass of water with a pinch of salt Nutrition | 1 |
| Within 30 min | Sunlight in the eyes, outside Sleep | 3 |
| Same time | Ground: bare skin on the earth Recovery | 2 |
| Same time | Three rounds of 30 deep breaths Mind | 1 |
| Later | Move Training | 1 |
| Breakfast | Protein, healthy fats, some fibre Nutrition | 1 |
| Shower | End on cold Recovery | 4 |
Times marked “approx.” in the timeline are our reading of the source.
What they use
Only things Gary has named. Some links may be affiliate links.
- RecoveryCold plungeHe uses one and talks about it often.Free or cheap: the last 30–60 seconds of your shower on cold.Shop · link soon
Supplements
- Creatine
- Methylated B vitamins (methylfolate, methylcobalamin)
Gary sells health products, including through 10X Health, and has said he plans his own supplement brand. We don’t list or link them.
Not advice. See Legal.
Related routines
Sources (5)
- The Ultimate Human, ep. 68 — Gary Brecka’s Ultimate Morning Routine (transcript)
- Gary Brecka on YouTube — How to start bio-stacking
- Megyn Kelly — Gary Brecka’s two-step morning routine (2026)
- The Ultimate Human, ep. 38 — Q&A: cold plunge, sauna (transcript)
- The Ultimate Human, ep. 140 — Q&A: methylated B vitamins (transcript)
Last checked 16 Oct 2026.