Biohacking Expert Shares His Surprisingly Accessible Morning Routine for Peak Performance

When we think about biohacking experts, their morning routines often feel out of reach. Their routines of cold plunges, saunas, red light therapy, and long workouts (that no average person could complete before a workday) can make longevity feel both intimidating and inaccessible. But biologist Gary Brecka, founder of The Ultimate Human, takes a no-nonsense approach to optimizing his day.

Speaking with Men's Journal, Brecka, who is known for optimizing the routines of elite performers, shared a glimpse into his own morning rituals. While he does follow some of the practices mentioned above, the purpose of his morning routine is straightforward: flip his biology into a state where winning the day becomes the natural outcome.

"Physiology comes first," he says. "I want my nervous system awake, my circadian rhythm set with first light, dopamine elevated, inflammation down, and cells hydrated with minerals over caffeine. When biology is stable, energy is clean instead of chaotic."

Related: Disrupted Circadian Rhythms May Increase Risk of Heart and Metabolic Disease, Study Finds

In practice, this looks like:

• Performing a few rounds of breathwork
• Spending 10 to 15 minutes in natural sunlight
• Hydrating with at least 10 ounces of water with a pinch of sea salt
• Cold exposure for an energy jolt, whether it be a plunge, a shower, or an outdoor body of water
• Lightly exercising for 20 to 30 minutes

Psychology follows physiology by keeping one promise to himself early in the morning. This piece of the equation helps him build personal credibility, which carries into every choice he makes for the rest of the day.

"Consistency ties it all together," he says. "A few non-negotiables done before the world starts pulling on me creates momentum you can actually feel. When I hit my pillars early—breath, cold, light—my focus is sharper by mid-morning, and sleep is better that same night."

Related: Your Dentist Might Be the Longevity Specialist You Didn’t Know You Needed