Brecka & Rogan: Biohacks for Health Optimisation

Welcome to this deep dive on health and well-being, featuring insights from Gary Brecka and others. Today, we’re focusing on what actually works—strategies around illness, diet, exercise, and lifestyle that yield real results.

Seed Oils
Brecka highlights how common oils like canola (originally rapeseed) undergo intense processing—using neurotoxins like hexane, high heat that makes oils rancid, and sodium hydroxide (a carcinogen) for deodorizing. These processes can create pro-inflammatory compounds. He recommends less processed fats like olive oil or beef tallow.

Blue Zones
People in these longevity hotspots don’t follow a specific diet but share lifestyle patterns: whole foods, strong community ties, natural movement, and a sense of purpose. Notably, assisted living facilities are rare—elders remain integrated in family life, reducing isolation, which is linked to longer lifespan. Digital connection, Brecka argues, doesn’t replace face-to-face interaction.

Regenerative Farming
Seed to Table in Florida is a successful organic farm that avoids pesticides, using physical deterrents like reflective cellophane. The model shows fresh, local produce is viable without chemicals or long supply chains.

Hydrogen Gas Therapy
Brecka’s favorite biohack, hydrogen acts as a selective antioxidant via the NRF2 pathway, supporting the body’s own defense enzymes. A study on seniors drinking hydrogen water showed preserved telomeres, better cognition, and reduced inflammation. Transdermal use (e.g., hydrogen bath bombs) may help arthritis and skin conditions. Cold water enhances absorption—ideal for cold plunges.

Microcirculation
70% of blood flow is in microvasculature, driven by vasa motion—not just heart pressure. Issues here may underlie most idiopathic hypertension. Hydrogen and resveratrol support this circulation. Red light therapy might help by restoring microvascular function.

Exercise & Recovery
Brecka recommends gentler oxygen therapy in a sauna for those with limited mobility. He notes cold plunges may hinder muscle growth if done right after a workout—best to plunge before or hours after. Benefits include brown fat activation and dopamine spikes. Saunas post-workout support muscle growth and heart health.

Rogan’s Routine
He combines Zone 2 cardio and HIIT (e.g., Tabatas on a Rogue Echo Bike), with functional strength work like chin-ups and loaded carries. Key takeaways: don’t overtrain, treat strength as a skill, and prioritize quality over exhaustion. Injury prevention includes muscle balance and rotational training.

Hyperbaric Oxygen Therapy (HBOT)
Using a hard-shell chamber, he experiences better oxygen delivery, cognitive function, and reduced inflammation. He references an Israeli study showing telomere lengthening from HBOT. He stresses safety—avoiding 100% oxygen due to fire risk. Hard chambers deliver deeper benefits compared to soft ones.

Supplements
Daily creatine (for muscle and brain), TMG (for methylation), plus vitamin D, K2, and a multivitamin. He takes essential amino acids (Perfect Aminos) but warns collagen lacks key ones for muscle building. His morning drink includes mineral salt, hydrogen tablets, and aminos—emphasizing how mineral deficiencies are widespread and foundational.

Gut Health & Mood
Constipation may stem from dehydration or lack of minerals. Nighttime anxiety could be tied to elevated catecholamines—helped by nutrients like magnesium, methyl B12, and B-complex. Neurotransmitters like dopamine and serotonin depend on proper nutrition and gut health. Brecka connects mood disorders to nutrient deficiencies and impaired methylation.

Medical System Critique
He argues the current system treats symptoms (e