Gary Brecka
@thegarybrecka
Human Biologist (non-physician) | Biohacker | Researcher #ThatsJustScience#
162 Following 353.5K Followers
If you need a lifesaver when it comes to lunch, this is for you.
One of my favorite meals to have for lunch:
✔ Grass-fed steak
✔ Pasture-raised chicken
✔ Lentils for fiber
✔ Quinoa + mixed vegetables
✔ Cucumber
What’s one thing you always have on your lunch plate?
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Don’t fall for this trap in the protein aisle…
Just because the front of a package says it's "healthy" or you assume "protein" means it's okay... that doesn’t mean the ingredient list tells the same story.
Insane that there is Red 3, Yellow 6, Blue 1 in something marketed as a good source of protein. Flip it over and actually read what’s inside. I want protein to be the focus, not a long list of artificial colors, gums, oils, and unnecessary additives.
How often do you check the ingredients before buying something??
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Alzheimer’s doesn’t begin the day you notice memory loss.
Dr. David Perlmutter explains that the changes leading to cognitive decline can be developing for decades before symptoms become obvious.
That’s why your 30s and 40s matter. Metabolic health, movement, sleep, and the choices you make today can all play a role in your long-term brain health. We need to stop waiting for symptoms to start thinking about prevention.
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Alzheimer’s doesn’t start when you forget someone’s name. It can begin decades earlier.
Insulin resistance and high blood sugar are closely tied to cognitive decline, yet millions of people are walking around prediabetic and don’t even know it.
Today's new episode with Dr. David Perlmutter is personal for me. I’m watching my own mother go through this, and I’m motivated on learning everything I can to help her while giving my kids the tools to protect their brain health decades before symptoms ever show up. We need to stop waiting for disease to show itself before we take action.
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Alzheimer’s doesn’t start when you forget someone’s name... the biological changes can begin years before symptoms ever show up.
Dr. David Perlmutter joins me to break down early detection, metabolic health, and the everyday factors that may shape long-term brain health.
Watch the full episode right here on X...
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Cold water on my face for thirty seconds this morning.
Small stressor, big wake up call for your nervous system.
Eating well on a budget doesn’t mean buying every expensive “health” food at the grocery store.
A lot of it comes down to going back to basics: eggs, whole proteins, simple snacks, and foods you can use for more than one meal. A little planning can also save you from paying for convenience when you’re hungry and have nothing ready.
What’s your go-to budget-friendly healthy meal?
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I wish more people understood that consistency at 70% beats perfection you can only sustain for two weeks.
Charge your phone in another room tonight.
See how different tomorrow morning feels without it being the first thing you look at.
Your tolerance for alcohol changing as you age isn't in your head.
Liver enzyme activity and body composition both shift, and the same two drinks hit differently than they did at 25.
Have you noticed this?
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One of the biggest mistakes I see is people doing an hour of cardio five days a week and never picking up a weight.
Your heart likes both. Your muscles and bones only respond to one of them.
What if Alzheimer’s isn’t as simple as memories just disappearing?
In Alzheimer’s disease, changes in the brain, including amyloid plaques and neurofibrillary tangles, can disrupt the networks involved in forming and retrieving memories.
That distinction matters because researchers are continuing to study why memory retrieval fails and what might help preserve cognitive function as the disease progresses. There’s still so much to understand about the brain and Alzheimer’s.
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Feeling scattered right now?
Stand up, step outside for two minutes, no phone. It resets your attention faster than pushing through will.
Coffee can be a lot more than your morning pick-me-up.
It naturally contains polyphenols, and research has linked regular coffee consumption with benefits ranging from metabolic health to longevity. And yes, the caffeine can give you that boost in focus and performance too.
But the details matter. The quality of your coffee and what you’re adding to it can turn a simple cup into something very different.
How do you like your coffee?
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Water damage in a wall you can't see can quietly wreck your health for years before anyone connects the dots.
If you've got unexplained fatigue or sinus issues and a musty smell somewhere, get it checked.
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I take calls on my feet or walking the block whenever I can.
Movement you don't have to schedule is the movement that actually happens.
✔ Protein at breakfast
✔ Protein at lunch
✔ Protein at dinner
Most people load it all into one meal and wonder why they're hungry by 3pm.
Deep sleep repairs your body. REM sleep processes your emotions and consolidates memory.
You need both, and most sleep trackers lump them together like they're interchangeable.
Feeling tired and wired at the same time?
Anxiety can show up as more than racing thoughts. Your nervous system plays a major role in how your body responds to stress, which can affect your sleep, heart rate, digestion, energy, and ability to focus.
When your body feels like it’s constantly on high alert, simply telling yourself to “think positive” may not address everything that’s going on. Understanding the connection between your brain, body, and nervous system can be an important part of understanding anxiety.
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Ever feel exhausted all day, but the second your head hits the pillow, your body won’t shut off?
That could be your nervous system spending too much time in fight-or-flight. The good news is your body has a built-in brake: the vagus nerve. And there are simple things you can do to help activate it and shift your body back toward rest and recovery.
In today's new episode, I’m breaking down the free ways you can help shift your body out of fight-or-flight and back toward a state of recovery.
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