At 55, I have the health of a 20-year-old: Here are my simple and affordable tips

Gary Brecka, 55, from Naples, Florida, is a prominent biohacker dedicated to improving human health. Biohacking involves making deliberate changes to ones biology to enhance well-being. Brecka shares longevity advice with his 2.8 million Instagram followers, consults clients, and hosts health-focused interviews on his podcast, The Ultimate Human. With a background as a mortality expert and extensive study in human biology, he brings a scientific perspective to everyday health practices.

The biohacking world can feel overwhelming, often flooded with expensive gadgets claiming to extend life, from 40,000 red-light beds to 1,000 electromagnetic mats. While such tools have their place, they are far from essential. Affordable, straightforward adjustments can be equally powerful, as Breckas experience demonstrates. His latest GlycanAge test, which measures inflammation at a molecular level, indicates a biological age of just 20.

From Mortality Expert to Biohacker

For two decades, Brecka worked analyzing medical and lifestyle data to predict mortality risks. He learned that longevity largely depends on a few key modifiable risk factorschoices in diet, sleep, movement, and stress management. Many people compromise their health through poor nutrition, insufficient rest, and chronic stress.

Brecka emphasizes three main pillars of life extension: consistent sleep, regular movement, and a nutrient-rich diet. He also highlights the importance of human connection and community for overall well-being. After leaving his corporate role, he founded one of the largest functional medicine clinics in the U.S., helping clients, including athletes and celebrities, improve their health.

Top Affordable Longevity Practices

1. Prioritize Consistent Sleep

Sleep is crucial for brain health. Deep sleep activates the glymphatic system, flushing toxins and consolidating memories. Establishing a regular bedtime enhances cognitive function and metabolism. Set a daily alarm for bedtime to build a consistent routine.

2. Optimize Your Sleep Environment

Sleep in a cool room, around 20C, to naturally lower body temperature and promote rest. Use a breathable cotton eye mask for total darkness. Avoid screens before bed, as blue light can reduce melatonin production.

3. Morning Sunlight Exposure

Spend the first 30 minutes outdoors upon waking. Hydrate, take deep breaths, and soak up natural light. Delay phone use to prevent stress and start the day calmly.

4. Eat Whole, Natural Foods

Focus on foods in their most natural state. Limit processed snacks and prioritize nutrient-dense options like vegetables, fruits, eggs, fish, grass-fed meats, and whole-fat dairy. These choices support cellular health and sustained energy.

5. Practice Fasting

Fasting enhances longevity by switching the body from glucose to fat for energy and promoting cellular autophagy, which removes damaged cells. Even brief fasting periods can improve mental clarity, energy, and sleep quality.

6. Walk Daily

A 30-minute daily walk strengthens the cardiovascular system, supports muscle health, and promotes longevity. Walking with intensity or combining it with strength training three times a week enhances overall physical resilience.

7. Use Cold and Heat Therapy

Cold plunges boost metabolism and circulation, while hot baths or saunas help detoxify the body. Both practices improve overall health and can be done affordably at home with ice-filled tubs or a hot bath.

A Typical Day in Garys Life

Morning Routine: Wake at 6am, hydrate, get sunlight, breathe deeply, enjoy coffee, cold shower, and gym session including HIIT or weight training.

Breakfast: Simple, nutrient-rich meals like eggs with avocado and berries, or Greek yogurt with honey and fruit.

Evening Routine: Mindfulness and meditation, dinner with family featuring nutrient-dense meals such as grass-fed steak or wild salmon with vegetables, followed by sauna, red light therapy, or quality family time. Bedtime at 10pm in a 20C room with a cotton eye mask.

Conclusion

Breckas approach shows that life extension does not require extravagant devices or treatments. Focusing on sleep, movement, nutrition, fasting, and mindful daily habits can dramatically improve health and biological age, making it possible to feel decades younger.

Author: Olivia Parker