World #1 Biohacker: Diet Myths, Creatine & How To Actually Live Longer | Gary Brecka (E374)
The High Performance Podcast
High Performance
4.8 • 4.7K Ratings
🗓️ 13 October 2025
⏱️ 81 minutes
🧾️ Download transcript
Summary
The real secret to longevity isn’t found in trendy diets or extreme hacks, it’s in mastering the basics. In this episode, human biologist Gary Brecka shares why the world’s longest-living populations thrive not through keto, paleo, or vegan plans, but by avoiding processed foods altogether.
Gary also debunks popular health myths around fasting, carbs, and supplements, explaining why biology, not trends, should guide our choices. He highlights the everyday habits that matter most: eating whole foods, prioritising protein, sleeping well, staying mobile, and building strong connections.
From Dana White’s remarkable health reset to the future of wellness, Gary shows that the path to energy and longevity is surprisingly simple: real food, real relationships, and sustainable routines that last.
This episode offers a powerful reminder that health isn’t about perfection, it’s about consistency, simplicity, and living with purpose.
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Transcript
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| 0:00.0 | Here at first on the high-performance app. |
| 0:02.3 | Available now, Keeley Hodgkinson, |
| 0:04.4 | the record-breaking middle-distance runner |
| 0:06.2 | whose fearless drive is redefining British athletics. |
| 0:11.1 | For people that have weight gain, water retention, |
| 0:14.2 | inflammation, brain fog, poor focus and concentrations, |
| 0:17.5 | just an absolute panacea. |
| 0:19.4 | Do a methylation test. If you have a gene broken in |
| 0:23.9 | one cell, it is broken in all 32 trillion cells in your body. The fundamentals of longevity are |
| 0:31.1 | whole foods, good sleep, connection, and mobility. That's it. That is the voice of Gary Brecker, one of the world's most |
| 0:41.5 | in-demand human biologists, longevity experts and health coaches. This is a guy who's worked with |
| 0:46.7 | elite performers, top CEOs like Dana White from the UFC and major athletes, helping them unlock |
| 0:52.4 | new energy, increase performance and enhanced lifespan. |
| 0:56.5 | And this is the second time Gary's been on high performance. And I wanted to invite him back |
| 1:00.3 | today to get the most pressing health questions from you and put them to Gary. And you got in |
| 1:05.1 | touch with me to ask, why do you still feel tired when your blood work looks fine? What are the |
| 1:09.8 | sleep myths that are wrecking your |
| 1:11.2 | recovery? What is the real reason that connection and community are so important in your life? |
| 1:17.0 | And you also wanted me to find out why deep health has got much less to do with supplements or |
| 1:21.7 | trends and much more to do with sunlight, movement, hydration and sleep. Honestly, this is a wide-ranging and deep conversation |
| 1:29.5 | about health. Gary also shares how modern toxins, tech habits and emotional isolation are slowly |
| 1:35.1 | draining us and what you can do today to get your health back on track. Now, a quick warning. |
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