- 10 minutes 7 seconds297. The 10-Minute Rule That Kills Cravings
You might think you can't quit sugar because you lack discipline, but the truth is your brain runs sugar on the same reward circuit as cocaine, and no amount of willpower beats a system that's been physically rewired against you. I'll show you exactly what's happening in your brain and gut, and give you three things you can do starting tonight to break the cycle for good. Fix the root, and the cravings follow.
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Timestamps
00:00 - Intro of show
01:21 - The 10 PM fridge problem
01:46 - Sugar and the cocaine comparison
02:16 - Your brain's reward circuit
02:39 - The dopamine and opioid two for one hit
03:00 - Receptor downregulation and tolerance
03:13 - What the 2025 review found
03:39 - Why willpower can't win
04:00 - The gut microbiome craving loop
04:30 - Dysbiosis and the Western diet
04:49 - Biology problem, not character flaw
05:30 - Tool one: the 10 minute water rule
06:40 - Tool two: 30 grams of protein in the morning
07:13 - Tool three: crowd sugar out with fiber and fat
07:55 - The full 30 day protocol
08:19 - Days three to five: where people quit
09:03 - What to do starting tonight
Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.
Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.
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20 August 2026, 7:30 am - 1 hour 16 minutes296. Dr. Jordan Rubin: The Truth About Raw Dairy and Your Gut
You'd think a 100% terminal diagnosis leaves you only one path, but Jordan Rubin proved otherwise, twice. I sat down with him to unpack how he clawed back from 104 pounds and 69 failed doctors with Crohn's at 19, then beat a 90-day cancer death sentence at 33, and the raw dairy, ancestral-eating, and faith-first framework that came out of both. If you take one thing from this conversation, let it be his "vitamin H", hope, the most deficient nutrient we have, and the first ingredient in any real healing.
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Timestamps
00:00 - Intro of Show
00:50 - Crohn's diagnosis at 19
05:00 - Down to 104 pounds in a wheelchair
06:30 - 69 doctors and failed treatments
08:00 - The hospital night he nearly died
09:30 - The step of faith and the before photo
16:00 - Meeting Bud Keith in San Diego
19:30 - Raw dairy and 29 pounds in 40 days
23:00 - Building Garden of Life
30:00 - Terminal cancer diagnosis at 33
34:00 - Refusing conventional treatment
36:00 - The 40-day raw omnivore protocol
42:00 - Reframing the disease and guarding your mindset
47:00 - The Biblio diet framework
52:00 - Meat, dairy, bread, fat, and salt
56:00 - What to do starting tomorrow
1:06:00 - Herbs, spices, and healing leaves
1:11:00 - Vitamin H, the most deficient nutrient
1:11:17 - What it means to be an ultimate human
Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.
Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.
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18 August 2026, 7:30 am - 1 hour 8 minutes295. Methylation Test & MTHFR Gene - Healf Experience Wellbeing Event 2026 in London
You've been told your whole life that your condition is genetic, that it runs in your family, and you're stuck managing it forever, but I'm telling you that with rare exceptions, we don't inherit disease at all. What we inherit is an inability to refine a raw material, which creates a deficiency, and that deficiency is what shows up as the symptom you've been calling a disease. Find what your body can't make on its own, put it back, and watch what happens.
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Timestamps
00:00 - Intro of Show
01:04 - Gary takes the stage
02:39 - Going back to the basics of human physiology
04:22 - The two bold promises and mortality data
05:04 - Why life insurers predict death to the month
06:03 - The myth that disease is genetically inherited
08:11 - Reading deficiencies: tired, sore, brain fog, anxiety
09:53 - Circadian rhythm and bookending your sleep
12:11 - Fasting as a jet lag superpower
13:16 - Live breath work session
16:58 - The second bold promise
17:53 - The methylation chart explained
19:18 - MTHFR and the anxiety-gut link
22:27 - Homocysteine, creatine, and methyl donors
25:31 - Why targeted supplementation beats random stacks
26:22 - Reading a supplement label for cofactors
28:41 - The genetic methylation test
30:06 - Q&A: fibroids, insulin resistance, the Dutch test
33:03 - Q&A: LDL, triglycerides, and Lp(a)
39:58 - Q&A: high cortisol and hormone ratios
43:58 - Q&A: Hashimoto's, the Dutch test, and the COMT gene
47:18 - Q&A: Asperger's and mood numbness
51:18 - Q&A: anaphylaxis and mast cell activation
57:20 - Q&A: vitiligo and red light therapy
59:59 - Q&A: low T3, the liver, and selenium
1:05:28 - Q&A: IBS and the pace of the gut
Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.
Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.
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13 August 2026, 7:30 am - 1 hour 26 minutes294. Dr. Deep Sea: Hyperbaric Chamber Benefits Nobody Explains Correctly
Dr. Joe Dituri, also known as Dr. Deep Sea, spent 100 straight days living underwater and walked away with lower cholesterol, longer telomeres, and twice the stem cells, so I had to get him on to break down what hyperbaric oxygen actually does. In this episode, we cover why a focused 20-day protocol might move your health-span more than any supplement stack, how his deep and REM sleep nearly doubled, and the safety rules almost no home-chamber owner knows. It genuinely shifted how I run my own chambers, and it'll shift how you think about oxygen, pressure, and aging, too.
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Timestamps
00:00 - Intro of Show
01:52 - The 100-day underwater world record
02:13 - Cholesterol, stem cell, and telomere results
02:50 - From Navy diver to hyperbaric medicine
05:35 - The largest TBI study ever run
06:34 - The 13 mechanisms of action
08:58 - Why pressure and dose matter
11:03 - The $101 million X Prize
13:24 - The hyperoxic-hypoxic chamber
16:16 - Doubling stem cells in five days
24:06 - Why more is never better
26:18 - Deep and REM sleep underwater
32:18 - Intermittent hypoxia and mitochondria
42:54 - Altitude and legal blood doping
47:43 - A 100-year safety record
52:44 - His stroke and the road back
01:06:48 - Oxygen, sugar, and cancer research
01:14:10 - Stacking sauna, ice, and red light
01:16:57 - The sauna-before-bed sleep hack
01:20:30 - What it means to be an ultimate human
Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.
Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.
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11 August 2026, 7:30 am - 49 minutes 36 seconds293. Admiral Brian Christine, MD: Why 77% of Young Americans Can't Serve in the Military
When Dr. Brian Christine, the 18th Assistant Secretary for Health, told me men's sperm counts have dropped nearly 50% in just a few decades, it stopped me cold. We got into why America has fallen below replacement fertility, what's really driving it, from microplastics to ultra-processed food, and why restoring peptides to compounding pharmacies matters for anyone who's been buying them online. If you care about your fertility, your health, and staying out of the chronic-disease hamster wheel, this one's for you.
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Timestamps
00:00 - Intro of Show
01:24 - Meet the Assistant Secretary for Health
02:40 - From neurosurgery to men's health
07:15 - Praying for the job at the cathedral
09:08 - What the Assistant Secretary actually does
10:32 - Flipping the food pyramid
14:14 - Prevention first, not reactive care
17:56 - Fighting big food resistance
24:44 - What's in the HHS crosshairs
25:16 - Bringing back the fitness test
26:51 - Fertility below replacement
28:31 - Sperm counts down 50%
32:56 - Peptides return to compounding
35:06 - The peptide black market danger
37:06 - The Surgeon General's office
39:08 - Rebuilding trust after COVID
43:02 - The next three years at HHS
45:17 - What it means to be an Ultimate Human
48:47 - VIP questions on food and water
Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.
Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.
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6 August 2026, 7:30 am - 1 hour 1 minute292. Dr. Josh Axe: Why Your "Normal" Bloodwork Is Lying to You and What to Test For Instead
Dr. Josh Axe spent two years exhausted before an advanced blood panel revealed the real problem: his vitamin B2 was almost undetectable, and his mitochondria were badly depleted. Once he corrected it, his energy went from a 6 out of 10 to a 10 out of 10. The fix wasn't a stimulant or a gadget, it was testing inside the cell (RBC markers, not just serum) instead of trusting "normal" bloodwork. If rest isn't fixing your fatigue, this is the episode that tells you where actually to look. As always, this is general wellness education and not medical advice, so run your own testing and dosing with your clinician.
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Timestamps
00:00 - Intro of Show
02:27 - Why 5,000-year-old medicine still works
04:40 - His mom's cancer diagnosis
09:00 - The first steps after a diagnosis
11:09 - The Greek test and hyperthermia
13:59 - Oxygen, sugar, and cell metabolism
16:25 - Choosing the right herb per person
18:27 - Waking at 3AM and inverted cortisol
19:04 - Ashwagandha as a cortisol adaptogen
20:32 - A sleep stack without melatonin
21:59 - Where to start with bloodwork
23:19 - Micronutrients and the vitamin B2 story
27:45 - Testing inside the cell, not the blood
29:37 - Lp(a), ApoB, and the right fats
39:18 - How stress and emotion block healing
43:55 - The "memory transplant"
46:38 - Heal Your Cells and the spinal infection
55:09 - Build muscle for mitochondria
59:47 - What it means to be an Ultimate Human
Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.
Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.
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4 August 2026, 7:30 am - 6 minutes 55 seconds291. The GLP-1 Side Effect Nobody Warns You About
You might think the win on a GLP-1 like Ozempic or Mounjaro is the number dropping on your scale, but I need you to ask a better question, not how much you're losing, but what kind. In some studies, 40 to 60% of the weight people lost on these drugs came from lean muscle, not fat, and that's a metabolic loss that costs you your strength and your ability to keep the weight off. These are the most powerful fat-loss tools we've ever had, but a tool without a protocol is just potential. Hit your protein and lift, or you're trading muscle for a number you'll spend years trying to earn back.
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Timestamps
00:00 - Intro of Show
00:22 - Weight loss vs fat loss
00:38 - What GLP-1 does in the body
01:02 - Semaglutide: the first generation
01:28 - Tirzepatide and the dual agonist
01:45 - Retatrutide and 24.2% body weight loss
02:20 - Why each added receptor works
02:38 - The hidden cost: protecting lean muscle
03:05 - 60% of weight loss from muscle
03:35 - The two-part fix: protein and training
04:05 - Protein targets and leucine-rich sources
04:30 - Resistance training and compound lifts
05:00 - Use the medication, do the work
Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.
Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.
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30 July 2026, 7:30 am - 1 hour 7 minutes290. Mike Feldstein: The 5 Hidden Air Pollutants in Your Home and How To Fix It!
You'd think the dirtiest air you breathe all day is outside, but Mike Feldstein showed me it's the opposite. The average home is usually 5 to 10 times dirtier than the air outside, and since the 1970s we've built homes airtight for energy efficiency, so every new couch, rug, and coat of paint off-gasses right where you live. In a study of 150 people, just cleaning the bedroom air got them 25 more minutes of sleep a night and 18% more deep sleep. If you've been waking up tired, foggy, or congested and can't figure out why, don't start with your bloodwork. Start with the tank you're living in.
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Timestamps
00:00 - Intro of Show
00:58 - From disaster remediation to air quality
04:25 - Why cleaned homes get contaminated again
06:13 - The problem with store-bought air purifiers
09:41 - California wildfires and vaporized toxins
11:10 - Activated carbon, VOCs, and filter lifespan
14:38 - Homes built like Tupperware containers
16:17 - CO2 spikes from dinner parties
17:33 - ERVs, HRVs, and letting your home breathe
19:57 - Mold, mycotoxins, and the Miami problem
20:51 - The mold testing gold rush and false results
24:53 - You can't heal in the place that made you sick
27:44 - Air quality, cognition, and SAT scores
29:41 - Kids' sore throats and hidden mold
31:19 - Where to place a purifier in your home
33:41 - Range hoods that vent nowhere
36:36 - Bathroom fans, carpets, and deep-clean vacuums
39:35 - Indoor air is 10x dirtier than outdoor air
41:00 - Shoes, glyphosate, and filtered water
42:35 - Fragrances and the Uber air freshener
45:06 - Processed food, GLP-1, and nutrient density
48:18 - What PM 2.5 does inside your body
51:00 - Rebranding sleep as healing time
52:30 - Babies, cribs, and diaper pails
54:32 - Nursery tips for expecting parents
57:00 - The 150-person sleep study results
1:00:50 - Why HEPA ratings are misleading
1:03:09 - Air, water, and lighting as the priorities
1:04:47 - The Austin school clean-air experiment
Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.
Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.
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28 July 2026, 7:30 am - 15 minutes 5 seconds289. You've Been Detoxing Wrong This Whole Time ft. Dr. Rahm, Dr. Kim & Dr. Peatross
Most people grab a binder or start a cleanse and go straight to war on mold, Lyme, and heavy metals. Doing it in that order can make you far sicker than the toxins ever did. In this one, we break down why your drainage has to open first, the quiet signs it's blocked, and why the real problem almost never shows up on a 'normal' bloodwork panel. If you've been chasing symptoms no test can explain, this conversation will change how you think about detox for good.
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Timestamps
00:00 – Intro of Show
00:12 – The doctor who left conventional medicine
01:08 – Fired for flagging an 8-year prescription
01:08 – The Lyme case that changed everything
03:34 – First rule: remove yourself from the environment
04:41 – Calming the nervous system before anything else
04:41 – Can't sweat or poop? Your drainage is blocked
05:45 – Why jumping to detox backfires
06:51 – A heart attack traced back to a moldy house
07:58 – The ENCORE method explained
09:05 – Why is the environment the step you can't hack
09:05 – Non-native EMF and cellular stress
10:24 – Fainting, fever, and a misdiagnosed young patient
12:12 – Immune fatigue and the aging immune system
12:48 – Binders, zeolites, and supporting the cell while you detox
Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.
Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.
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23 July 2026, 7:30 am - 1 hour 42 seconds288. Koa Smith: You're Facing Your Fear the Wrong Way. A Top Big-Wave Surfer's Method
You think some people are just born without fear, but my guest Koa Smith has spent 15 years paddling into waves big enough to kill him, and he'll tell you the opposite: fear never leaves, the whole game is what you do when it shows up. After a reef injury knocked him unconscious underwater and left him eight months numb, depressed, and unable to get a straight answer from a doctor, he clawed his way back with forest time, breathwork, meditation, clean food, and real sleep instead of a prescription. This isn't really a surfing video, it's about the same fear that keeps you from a hard conversation, a new business, or a decision you've been avoiding, and how getting clear lets you finally see through it.
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Timestamps
00:00 - Intro of Show
01:16 - Meet Koa Smith: surfer and abundance advocate
03:44 - Learning to manage the fear of the ocean
06:23 - Feeling good as the key to seeing through fear
07:33 - Wim Hof breathing, ice baths, and the early days
08:51 - Transcendental and Joe Dispenza meditation
10:02 - What meditation actually is (and busy minds)
11:57 - Surfacing buried memories and energetic blockages
13:45 - Learning to hear your own voice
16:37 - The traumatic brain injury on the reef
17:15 - Waking up underwater to violin music
21:07 - Depression, double vision, and numbness set in
22:23 - Doctors refuse the brain scan
23:18 - Forest bathing as the number one tool
25:00 - Slippery thoughts and the darkest moment
26:16 - Antidepressants vs. his gut instinct
27:06 - Fantastic Fungi and the mushroom decision
33:00 - The forest experience and its instructions
37:17 - The reset that healed the injury
46:26 - Why meditation beats going deeper too often
48:01 - Pear-xanthine and getting off stimulants
52:16 - Building the cafe and drink brands
56:32 - Where to find Koa
58:03 - What it means to be an ultimate human
Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.
Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.
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21 July 2026, 7:30 am - 1 hour 24 minutes287. Live at the Southern Utah Holistic Health Summit 2026
For 22 years, I predicted death for life insurance companies. One pattern showed up in file after file: most "genetic" conditions have no gene behind them. Ask your doctor which gene causes your blood pressure, your autoimmune condition, or your ADHD, and most can't answer, because it doesn't exist. What actually runs in your family is a nutrient deficiency, not a disease, and once your body gets what it's missing, the disease often clears on its own. This isn't medical advice, so bring this to your own doctor before you assume anything is permanent.
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Timestamps
00:00 - Intro of Show
01:57 - 22 Years Predicting Mortality
03:00 - Medical Error and Misdiagnosis
07:40 - Idiopathic Hypertension Explained
09:59 - Autoimmune of Unknown Origin
11:00 - Presence of Oxygen, Two Promises
14:07 - The Methylation Pathways Map
16:00 - Attention Overload, Not Deficit
19:00 - MTHFR Gene and Folic Acid
22:00 - What Anxiety Actually Is
26:50 - COMT Gene and B12 Forms
29:00 - Serotonin and the SSRI Problem
33:00 - Dana White's Blood Pressure Story
37:00 - Circulation, Homocysteine, and TMG
43:00 - Blood Sugar and Insulin Resistance
57:15 - The Truth About LDL Cholesterol
59:00 - The Only Diet Rule That Matters
01:01:31 - Community and Faith as Medicine
01:04:00 - Molecular Hydrogen Explained
01:08:00 - Morning Routine: Sun and Breath
01:13:37 - Q&A: Thyroid and Selenium
01:18:51 - Q&A: Autoimmune and Heavy Metals
01:22:00 - Q&A: Neuropathy and Circulation
Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.
Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.
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16 July 2026, 7:30 am - More Episodes? Get the App