For those of you who don’t already know, Gary Brecka is one of the most lauded biologists, bio-hackers, and anti-aging longevity experts on the internet. On top of his own already wildly successful podcast, The Ultimate Human, Brecka has appeared everywhere, from Joe Rogan to Diary of a CEO, with people like Dana White and Cristiano Ronaldo seeking his advice on transforming themselves into superhumans.
Having just recently spoken at the Kayan Wellness Festival in Abu Dhabi, we caught up with Brecka to ask some questions about longevity, the ‘disease of success’, and what everybody gets wrong about their own well-being.
Esquire: What is the most common myth you hear circulating in the online fitness industry?
Gary Brecka: The biggest myth I hear over and over is that fatigue is normal. It’s not. People wake up exhausted, rely on coffee to function, and crash mid-afternoon, and they think it’s “just part of life.” It’s not. Fatigue is a signal – it means your body is lacking oxygen, essential nutrients, or cellular hydration. You don’t have to push through exhausted, you have to remove what’s causing it. When you optimise your oxygen intake, reduce inflammation, and support your mitochondria, energy isn’t something you chase, it’s something you wake up with.
Esquire: For the average, uninformed person looking to better themselves, how can they navigate the online fitness industry when there’s so many fads online claiming to have the magic secret?
Gary Brecka: Focus on the biology and data. If a claim doesn’t align with human physiology or isn’t backed by real science, it’s probably hype. The health space is filled with influencers pushing shortcuts, but biology doesn’t take shortcuts. If you want to know if something is legit, look at how it affects your body’s ability to produce energy, absorb nutrients, and remove toxins. Those are the real markers of health. The three questions I always tell people to ask are:
- Where’s the data? If someone is making a bold claim about health or fitness, they should be able to back it up with clinical research, genetic insights, or measurable results.
- Does this align with human biology? Our bodies are designed to operate in a certain way. If a diet, workout, or health trend ignores fundamental physiology, it won’t work long term.
- Is it sustainable? Real wellness is built on habits you can maintain. If it feels extreme or unnatural, it’s probably not optimising your biology, it’s just forcing an outcome.
Esquire: Do you see people in the future living to 150 years?
Gary Brecka: Not only do I see it, I believe it’s inevitable. Longevity isn’t just about living longer; it’s about extending your health span – the number of years you live without disease, fatigue, or cognitive decline. The human body is failing not because of time, but because of deficiencies: oxygen deprivation, chronic inflammation, poor hydration, and lack of proper methylation. When you correct those things, the body doesn’t just survive, it thrives. We are at the cutting edge of genetic research, oxygen therapy, biohacking, and cellular repair. If we continue optimising mitochondrial health and reducing oxidative stress, humans living to 150 with full function isn’t just possible, it’s probable.
Esquire: You’ve spoken a lot about the ‘disease of success’ – can you elaborate?
Gary Brecka: The ‘disease of success’ happens when people reach their professional or financial peak but feel worse than ever. I’ve worked with billionaires, celebrities, and world-class athletes, and they all have something in common: they built their businesses, but they neglected their biology. They have the house, the cars, and the accolades, but they feel tired, foggy, stressed, and unhealthy. True success isn’t about how much money is in your bank, it’s about how much vitality is in your body. If you don’t have the energy, mental clarity, or physical strength to enjoy your success, what is the point?
Esquire: For people living in a place as hot as the Middle East where they’re forced to spend a large portion of the year inside with the AC on, what are some things they can do to improve their health?
Gary Brecka: Constant AC, artificial light, and limited movement can disrupt hormone production, circadian rhythm, and cellular hydration. If you’re spending most of your time indoors, here’s how to counteract it.
- Mimic natural light cycles. Using red light therapy in the morning can kickstart cortisol production and limit blue light at night to regulate melatonin.
- Hydrate the right way. Filtered water alone won’t cut it. Add minerals like electrolytes, sea salt, or hydrogen water to improve cellular absorption.
- Breath correctly. AC environments dry out the air, which reduces oxygen absorption. Practicing nasal breathing and structured breathwork increases oxygenation and energy levels.
- Move your lymphatic system. Without movement, toxins build up. If you’re stuck indoors, cold showers, sauna, and lymphatic massage can help flush the system.
You don’t have to be outside to be healthy; you just have to support your body’s natural rhythms.
Esquire: What is one food people should cut from their diet?
Gary Brecka: Seed oils. Canola, soybean, sunflower – these highly processed oils are everywhere, and they cause chronic inflammation, oxidative stress, and metabolic dysfunction. Swapping them out for avocado oil, olive oil, coconut oil, beef tallow, or grass-fed butter is one of the simplest, most powerful upgrades you can make.
Esquire: In terms of working out, what’s more beneficial: high volume and low weight, or lower volume and higher weight?
Gary Brecka: Muscle is a biomarker for longevity. If you want to live longer and move better, you need muscle density, mitochondrial function, and metabolic efficiency. If I had to choose, lower volume, higher weight. Strength training is one of the things you can do to reverse aging and extend your health span.
Esquire: Creatine has been known for its cognitive and muscular benefits, but also for women in menopause. What are your thoughts on this supplement?
Gary Brecka: Creatine is a non-negotiable supplement, not just for athletes, but for anyone who wants better brain function, energy, and longevity. It helps with:
- Cognitive function and memory – especially as we age
- ATP energy production – fueling every cell in the body
- Muscle preservation – crucial for long term mobility
For women in menopause, creatine is a game-changer for muscle retention, brain health, and overall energy. It’s one of the most well-researched, safest, and effective supplements out there.
Follow Gary Brecka’s official podcast here and his YouTube channel here.
