1KHO 782: Extend Life With Health Shifts That Cost Nothing | Gary Brecka, The Ultimate Human

Summary

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The 1000 Hours Outside Podcast

Episode: 1KHO 782 — Extend Life With Health Shifts That Cost Nothing

Guest: Gary Brecka (“The Ultimate Human”)
Host: Ginny Yurich
Release Date: April 28, 2026

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Episode Overview

This episode explores how simple, cost-free lifestyle shifts—like getting outside, morning sunlight, whole foods, breathwork, and maintaining healthy routines—can dramatically improve health and longevity for both adults and children. Host Ginny Yurich is joined by Gary Brecka, a renowned wellness expert and founder of The Ultimate Human platform, who brings insights from his years as a mortality researcher and functional medicine pioneer.

Together, Ginny and Gary discuss the science and actionable strategies behind sunlight exposure, healthy routines, sleep, grounding, environmental toxins, and authenticity. The conversation is packed with research-backed advice, personal anecdotes, and practical encouragement aimed at empowering parents and individuals to reclaim their wellness without cost or complexity.

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Key Discussion Points & Insights

1. The Importance of Morning Sunlight & Circadian Rhythms

• Kids and Screens vs. Outdoor Time
  Ginny highlights the "staggering" statistics showing kids spend 4-7 hours on screens daily, but only 4-7 minutes outside. She emphasizes the challenge and urgency of “getting kids outdoors” ([00:52]).
• Gary on Where to Start
  The foundation for health: whole food diets, sleep, and “making mobility non-negotiable”—all starting with morning sunlight.

  “The best thing you can do for a good night’s sleep is get morning light in the morning.” — Gary ([03:40])

• Why Sunlight Matters
  • Sunlight is “constant-on” light, unlike artificial “flickering” which disrupts brain chemistry.
  • Morning light resets cortisol and melatonin, boosting alertness, mood, and even dopamine.
  • Actionable Tip: Just 6-12 minutes of outdoor morning light—not filtered through glass—can have a profound physiological effect ([04:30]).
  • Breathwork combined with sunlight further signals safety and stability to the body ([05:26]).

Memorable Moment:

“[Get] them out of the dirty light for a few minutes. They're about to go to school and be bathed in junk light. It’s like junk food for the eyes.” — Gary ([06:45])

Timestamps:

• Routine and Dose-Dependence: Building consistency, even a brief morning ritual, helps both “sleep scores” and daily function ([07:41])
• Gary’s Example: Maintaining 88%+ sleep scores through aggressive travel, all thanks to a strict, simple routine ([08:15])

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2. Sleep & The Glymphatic System: Why Sleep is a “Superpower”

• Teens Need More Sleep
  “Teenagers need, actually need more sleep than infants...It's not being lazy, this is when bones are ossifying, neuroplasticity is growing.” — Gary ([10:47])

• School Timing Mismatch:
  The older the child, the earlier the school start—contrary to biological needs ([10:20]). National efforts are underway to shift school hours for teen health.

• Morning Light for Babies:
  Exposing infants to morning sunlight directly influences their nighttime sleep; Gary encourages parents to “carry them outside” or even breastfeed outdoors ([12:18]).

• Brain Waste Clearance:
  The glymphatic system—“the brain’s waste drain”—activates during deep sleep, eliminating toxins that otherwise cause brain fog, cognitive decline, and stunted growth hormone release ([12:28-13:23]).

  “Sleep tends to be the most bullied thing in everybody’s schedule. It’s like the stepchild we just push around.” — Gary ([13:28])

Timestamps:

• Whole System Impact: Morning light impacts circadian rhythm, stress, sleep quality, and waste clearance ([13:43]).

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3. Grounding/Earthing: “Repowering” Your Cells

• Science of Grounding:
  Physical contact with earth “discharges” the body, restoring cellular polarity and improving circulation.

  “We actually discharge into the earth, believe it or not… Grounding, earthing, is a very real thing.” — Gary ([17:54])

• Practical Barriers & Alternatives:
  Can’t get barefoot outside? Grounding sheets and mattresses offer alternatives for urban/cold environments ([18:41]).

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4. Eye and Blood Health: Sunlight, Macular Degeneration, and Vascular Flow

• Vasomotor Circulation:
  Only 30% of blood is pumped by the heart; microcirculation must be maintained for retinal and macular health ([19:29]).

  • Sunlight and contrast therapy (hot/cold) improve vasomotor function.

• Toxic Load & “Cleaning the Tank”:
  Aging is largely due to “immuno fatigue”—a slow, progressive poisoning from environmental toxins (glyphosate, pesticides, plastics). The best prevention is “cleaning the tank” via foundational healthy habits ([23:01]).

  “When a fish gets sick, we clean the tank. For humans, we take the person out, mess with them, and throw them back in.” — Gary ([23:55])

Timestamps:

• Hormetic stress (sauna, cold, heat) and how everyday activities can substitute expensive therapies ([21:50-24:00]).

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5. The Insurance Industry—What Predicts Death?

• Gary’s Mortality Researcher Background:
  Life insurance predictions draw on vast data; the single biggest risks are “modifiable” lifestyle choices ([24:06-25:48]).

  • Core metrics: blood sugar control, hormone balance, key nutrient levels (B12, Vitamin D3).
  • “The sad thing...the vast majority of people will not make the simple changes that would dramatically change the trajectory of their life.” — Gary ([27:54])

• The Caregiver Trap & Autoimmune Disease:
  Carey for others at the expense of self is a major risk for women, leading to “caregiver syndrome” and higher rates of autoimmune disease ([29:37]).

  • “Self-care is not selfish, it is selfless.” — Gary ([30:46])

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6. Simple Rules for Better, Longer Life

• The Big Three:

  1. Sleep mastery (routine, quality, duration)
  2. Whole food diet; avoid processed foods (“If your grandma wouldn’t recognize it, don’t eat it.” — Gary [34:07])
  3. Make movement non-negotiable ([34:00-34:45])

• Reading Food Labels:
  If you wouldn't find an ingredient in the grocery store, it's probably too processed ([34:36]).

• Measuring & Addressing Your Own Risk:
  Use blood tests for glucose control, hormone balance, key nutrients (esp. Vitamin D3 and B12). Foundation for both healthspan and lifespan ([36:00]).

• Environmental Upgrades:

  • Invest in an organic mattress to avoid flame retardants and toxins outgassing during sleep.
  • Water filtration is now essential due to microplastics and chemicals in municipal supplies ([37:09]).

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7. The Power of Authenticity: Frequency, Intuition & Connection

• Human Frequency:
  Every emotion and word spoken creates a frequency. The most powerful is authenticity—“4,000 times more potent than love”—and it can be sensed by others ([40:24]).

  “Authenticity is a frequency that’s only emanated when our words are truthful and we believe what we’re saying.” ([40:24])

• Law of Attraction as Physics:
  Gary traces “constructive interference”—when two matching frequencies meet, both are amplified. Contrasted with “destructive interference,” reflected in how toxic relationships diminish us ([44:10]).
• Children and Authenticity:
  Children often sacrifice authenticity for attachment—leading to lifelong impacts ([46:41]).

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Notable Quotes & Memorable Moments

• “[Your body’s] human superpower is sleep, and it tends to be the most bullied thing in everybody’s schedule.” — Gary ([13:28])
• “Some morning light—even just 6 to 12 minutes—will actually change the circadian cycle of your kids’ biology.” — Gary ([06:54])
• “Self-care is not selfish, it is selfless.” — Gary ([30:46])
• “We slowly micro-poison ourselves... What tips the scale is the slow micropoisoning.” — Gary ([22:45])
• “Whole food diet: if your great-grandmother wouldn’t recognize it, don’t eat it.” — Gary ([34:36])
• “Authenticity is the most attractive frequency in the universe... 4,000 times more powerful than love.” — Gary ([40:24], [45:53])
• “When a fish gets sick, we clean the tank. When humans get sick, we take them out, mess with the human, and throw them back into the dirty tank.” — Gary ([23:55])

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Practical Takeaways

• Start simple: Six minutes of morning sunlight, consistent routines, and switching to whole foods go further than expensive gadgets or supplements.
• Prioritize sleep: Deep, routine-based sleep is necessary for brain health, immune function, and long-term independence.
• Move daily: “Mobility is non-negotiable,” for both lifespan and healthspan.
• Read labels wisely: If you can’t find an ingredient in its natural form, avoid it.
• Upgrade sleep environment and water if possible (organic mattress, water filtration).
• Embrace grounding: Physical connection to the earth, even if just occasionally.
• Nourish authenticity: Speak and live in truth—not just for yourself but as an empowering frequency for those around you.

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Personal Touches

• Gary’s background: Mortality researcher for life insurance, now on a mission to help people “flip the script” and live their best, longest lives ([24:06-33:07]).
• Childhood Memory:

  “My dad used to chase me through a rock quarry behind our house—one of my favorite memories, doing something really ridiculous together.” — Gary ([47:21])

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Relevant Links & Further Resources

• Gary’s Platform: theultimatehuman.com
  (Course, newsletter, resources, food and supplement recommendations, mattress info)
• Gary’s Social Media: See Instagram for videos and updates (esp. on sauna/cold exposure [21:50]).
• Ginny’s Movement: 1000 Hours Outside

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Suggested Listening Segments

• [02:15] How morning sunlight impacts biology and sleep
• [07:40] The value of consistent routines and Gary’s sleep “hack”
• [10:47] Teen sleep needs and school hours
• [13:28] Sleep/glymphatic system explained
• [17:54] Grounding and the science behind earthing
• [19:29] Sunlight, eye health, vasomotor function, and toxins
• [24:06] How life insurance predicts death—and how to beat the odds
• [34:00] The “big three” rules for longevity
• [40:24] Frequency, intuition, and authentic connection

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For anyone seeking a radically practical discussion on reclaiming health, longevity, and energy—without spending a dime—this episode is a genuine resource full of ideas that start with nothing more than stepping outside.

Transcript

[Sponsor/Ad Narrator]

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[Judy Urch]

My name is Judy Urch. I'm the founder of 1000 Hours Outside, and I've been looking forward to this for so long. Gary Breca, the ultimate Human, is here. Welcome, Gary.

[Gary Brecka]

Thank you so much. It's such a pleasure to be here.

[Judy Urch]

Do you refer to yourself as the ultimate human?

[Gary Brecka]

No, just my podcast and my media platform is the ultimate human. I think we're all trying to be ultimate human, so.

[Judy Urch]

Yeah, yeah, absolutely. So I was so intrigued about talking with you because the things that you talk about are so in line with what we're trying to do. And it's hard. It's hard to get kids outside. The statistics say the kids are on screens for four to seven hours every day, but they're only outside for four to seven minutes. And there's this huge discrepancy. And so there obviously are things that make it hard to get our kids outside, if it's screens, if it's extracurriculars. And so you are talking about how if you want to be your ultimate self, your ultimate human self, that you have to get outdoors.

[Gary Brecka]

No question.

[Judy Urch]

This is a huge part of what you talk about. So I would love to kick it off. You know, I try and be like, not so heavy because obviously parents are already stressed and under a lot of pressure. So it's kind of like, well, if you don't, you know, if you don't hit the number, if you just get out a little more, it's really going to help. Right, but you specifically talk about getting outside in the morning and you have this incredible program that people can take. I'll make sure I put the link. You got these 10 modules and then, you know, I mean, it's like, cool. It's like growth, mindset, learning new things. And you talk about morning sunlight in particular. And also you go through, like, if it's 30 minutes, that's great, but if it's an hour, that's even better. And if you can get to two hours of morning time outside, depending on your schedule, can you talk about the cascading positive health effects from getting outside in the morning.

[Gary Brecka]

Well, the good news is that some is better than none. You know, if, let's, let's just look at what the big data studies, blue zones, things like that, have to say about circadian rhythms and sunlight in particular. And that is that, you know, if you were to look at the big data studies, the blue zone studies, for example, there is no continuity between diet. So in other words, you cannot make a dogmatic diet argument for extending life. So it's not carnivore, keto, paleo, pescatarian, vegan, vegetarian, raw food. It's, it's not none of those things. What extends life is the absence of processed food. The second thing is, so in other words, there's not a blue zone or big data study anywhere in the world where there's the presence of processed foods and the existence of long lives, you know, extended life. So we know that you don't have to stress so much about, well, are they eating gluten, are they eating wheat, are they eating dairy, Are they eating GMO foods, non GMO foods? And is it organic? Is it not organic? So here's, here's how to calm all of that down. Just intentionally begin to remove all of the highly processed food. I'm making my way to sunlight, so don't worry. And then the second thing we realize is that mobility is non negotiable and that we used to be very, very tied to the circadian cycle of the earth. You know, human beings are circadian creatures. You know what our bodies love more than anything? They love routine. They love, and they love consistency. Take any extraordinary athlete, what do they all have in common? They have a routine and they're consistent with that routine. They didn't reach an Olympic level or professional level of sports without actually being consistent and having a routine. But we don't need to be professional athletes in order to have a routine that serves our circadian biology. And the best thing is that all of these things are free. So when everyone asks me, Gary, where do I start? Where do I start with my kids? Where do I start with myself? How do I start this health journey? I don't have a million doll to spend on red light beds and fancy equipment. I say, you learn to be the master of three things. Whole food, diet, make, draw your attention to your sleep and make mobility non negotiable. Now, when we bring in sunlight, why is sunlight such a critical part of human physiology and human biology? Well, turns out that the sun and the moon for that matter, are constant on their light that doesn't flicker. If you ever look at, if you went, went to Home Depot and you bought a light bulb, there'd be a little number there that says hertz Hz. And what that means is how many times did the light come on and off in a second. Now, while you might not perceive this, your brain can. If you've ever taken your phone and you've actually turned the video camera on and scanned your, scanned your screen, you can actually see the frames start to change right when you shine it at your computer screen. That's because the phone is then now picking up that on, off, on, off, that flickering. So what constant on light does, which you get from the sun, is it resets our cortisol receptors and it resets our melatonin receptors. There's a lot of data studies that say the best thing that you can do for a good night's sleep that night is get morning light in the morning. So as this light passes through our eyes, it goes into our brains and it tells our brains, raise your cortisol, which by the way is a good thing in the morning. Lower melatonin, which is also a good thing in the morning. So it makes you feel alert, focused, oriented, concentrated. There are even ties to mood and dopamine receptors. So the simple act of getting 6 to 12 minutes of morning light into your eyes. And yes, I know a lot of people live in Chicago or they live in the Midwest and it's a little bit overcast. Believe it or not, these wavelengths of light come right through those clouds and not on the other side of a window. Actual natural light. You know, you could stand in front of your, your window in your home. You can feel the heat from the sun, but you could stand there all day and not get a tan. And why is that? Because the, the window is filtering out some of these UVA UVBs. We actually want the full spectrum of light right into our eyes first thing in the morning. And, and six to twelve minutes is plenty. I actually use this time to, to do a little bit of breath work so that my body begins to feel safe, you know, when it's waking up first thing in the morning. For women, you know, and asking your kids to just go outside and sort of look around first thing in the morning is not, not that easy. But finding something that you could do outside for 6 to 10 minutes, 12 minutes will actually change the circadian cycle of your, your, your kids biology. Let's get them on back in touch with the circadian cycle of the Earth. Get them out of the Dirty light for a few minutes. They're about to go to school and be bathed in junk light. It's like junk food for the eyes for the next seven or eight hours. So let's get some natural light into their eyes first thing in the morning.

[Judy Urch]

Yeah? Yes. Okay. And for the moms that are home, let's say they're home with babies or they're home with toddlers. So got six to 12 minutes, you're heading off to work, you're trying to get your kids to school. But if you are home and you've got young children, you know, I've been the phase of life where you're like, how are we going to pass the day? You can get outside even for longer. You talk about in your course, people can take your course. 30 minutes is going to do this, an hour is going to do this, two hours is going to do this.

[Gary Brecka]

Light is so dose dependent, right. And you know, some is good, more is better, but you know, some morning light. And, and also remember, remember I said that the body craves consistency and routine. So within the first first 30 to 45 minutes of waking every day, if all you added to your routine was five to eight minutes of breath work in sunlight outside, just that one simple task, your body would begin to realize, okay, this is what we do when we wake up, this is what we do when we go to sleep. You know, most people actually don't draw attention to their sleep. They also don't draw attention to their mornings. These are simple changes, but they're consistent. And if you gave it to your body every day, it would begin to clue into that practice as what we do when we wake up. You know, last year I did 14 cities. I did a 14 city tour in 18 days. And one of the things I wanted to prove was that I can maintain 88% or higher sleep scores even though every single day for, for 18 days I was changing time zones. And I mean I went, I went Los Angeles to Sydney, Sydney to Melbourne, Melbourne to Dubai, Dubai to London. So very aggressive shifts in time zone. My lowest sleep score was an 88%. That was actually on the flight from, from LA to Sydney. But most of the times I was in the 90s. And why is that? Because my body has a very specific routine that I use to wake up and a very specific rout I use to go to bed. Not expensive, doesn't require any fancy equipment, but it's something that I give my body every single day. So it has that consistency in that

[Judy Urch]

routine and people can learn about that in your course.

[Gary Brecka]

100%.

[Judy Urch]

Can you talk then about the. This is a word that we've never talked about on our show. Glyph. Glymphatic system.

[Gary Brecka]

Lymphatic. I thought you were going to say glyphosate. But another one of my soapbox topics,

[Judy Urch]

we don't want that, that has to deal with the ultra processed foods. But the glymphatic system, you know, I think about when I was in high school that the bus came at school 6:13. You know, when you get the school bus schedule, 6:13 every morning, that means I was getting up in the fives. I was at the bus stop, you know, at 6:10. It was always dark. And you just think about teens and like, you know, the changes that are going on in their bodies. I was not exposed to light as morning light my whole teenage years as a high schooler. So, you know, you think, you just don't even know that it matters, but

[Gary Brecka]

not need more sleep than an infant. I mean, this is, this is a absolute fact pattern. You know, what's strange is, you know, and I, I raised four children. And so it's grade school, middle school, high school. And it never ceased to amaze me that, you know, the, the older they got, the earlier the school opened. You know, my, my youngest in grade school went to school. The Latest started at 9, my middle schoolers started at 8. But my daughter, when she was in high school started at 7. And you know, they all graduated into that as well. And if you, I don't know if you've ever had the fortune of, of looking at a high school parking lot at 7 o' clock in the morning when they're making their way and it's like a, it's like a zombie apocalypse. You know, I mean, they're just trying to hold themselves together.

[Judy Urch]

Yeah.

[Gary Brecka]

And we know that teenagers need, actually need more sleep than infants. They're not being lazy teenagers. This is when, this is when bones are ossifying. This is when the neuroplasticity of the brain is growing. This is when there's so many physiologic changes going into their body, especially in young women that are entering the pubescent years and they're starting their menstrual cyc. I mean these are very taxing things for our cellular biology. But you know, light and having a routine that is consistent instead of waking up and going straight into stress mode, you know, is, is a game changer. You know, there is a, you know, I chair Bobby Kennedy's maha Action. So. So. And this is all about getting petroleum based food dies out of the food system. This is about getting physical education back into the public schools, about removing black box warnings from female hormone therapy. All of these initiatives, flipping the food pyramid, changing the nutrition, nutritional guidelines. All of these things are designed to start to serve our biology. But there is an enormous push now to shift the hours of school to later in the day.

[Judy Urch]

Yeah. And wouldn't it be wonderful? What if they just did your 6 to 12 minute thing? What if they knew when the sun was coming up and the high schoolers and the middle schoolers spent six to 12 minutes doing breath work and being. It would change the whole system because then this affects sleep, which I think is confusing. My midwife told me this years ago. You know, we had our babies, she was like long before anyone was talking about it, she was like, get them out in the morning, it will help their nighttime sleep. And I was always like, what?

[Gary Brecka]

So true. Mothers can actually carry them outside. They could breastfeed outside.

[Judy Urch]

Yeah, but I didn't understand it. And you talk. The lymphatic system is part of why this matters.

[Gary Brecka]

Yeah. Let me explain what that is. So. So, you know we have a lymphatic system. We all know about our lymph nodes, right? They're the ones that get swollen when you get a sore throat. We have them in our upper axillary region. We have them all throughout body. Those are called the lymphatics. And they are responsible for draining waste from the body. And by waste, I don't mean stool or urine, I mean cellular waste. A lot of the inflammatory compounds in our body, in the brain. This is called the glymphatic system. And this is the system that actually drains waste from the brain. Cytokines, histamines, these things that are a part of our cellular process every day. Because cells are like kids, they're very dirty, they make a mess. And that mess needs to be cleaned up. And it gets cleaned up at night, during the day. Deep phase of sleep. The reason why deep sleep is so important is this is the time when the glymphatic system is activated and when the brain drains itself of waste. And that's why sleep, it's just so critical. It's our human superpower. And sleep tends to be the most bullied things thing in everybody's schedule. Right. It's like the stepchild we just push around in our schedule. And if you ask most people what do you do to go to sleep? They say, well, I just lay down in bed. Well, what time do you go to bed? Whenever I am finished my routine. You know, it's, it's, it's, it lacks consistency and it lacks quality.

[Judy Urch]

Yeah. So all of this relates to each other, which is wild and wonderful at the same time because you're talking about how this morning light, it's going to affect your circadian rhythm, but it's also going to affect your stress levels. It's going to help you feel better, the breath work. And so if your stress levels are higher, you're not going to sleep as well. And you have to have this deep sleep and waste clearance in order, I mean, in order for a lot of things. You're talking about brain fog, long term cognitive decline. And for our kids, like this is when, you know, and for us too. But this is when growth hormone is released. So you want to make sure that you are prioritizing this. And so if you're a parent listening in, if there's any way that you can get that morning sunlight exposure for your family, for your kids, it's going to make an incredible impact in their health.

[Gary Brecka]

Yeah, yeah.

[Judy Urch]

I think for a long time I underestimated how much your outdoor space impacts your day to day life because ours just wasn't working. It felt unfinished. We had a couple mismatched chairs, no real place to sit comfortably. And I've always had this idea that I'd add lighting or make it feel cozy, but never actually got around to it. Then we started looking on Wayfair and it made the whole process feel doable. We found pieces that actually fit our style. Simple, functional, a little bit modern, but still warm. And suddenly the space came together. We added seating, a few subtle decor touches, and now it's a place we naturally end up at the end of the day. The best part is how easy Wayfair makes it to get there. You can narrow everything down so quickly, compare options, read thousands of reviews and feel confident in what you're choosing. And delivery was seamless, which matters when you're trying to upgrade a space without adding more stress. If you it finally feels like a space we use instead of a void. Get prepped for patio season. For way less, head to Wayfair.com right now to shop all things home. That's W A Y-F A I R.com Wayfair Every style, every home. This time of year in homeschooling is really special. You're wrapping up projects, looking at how far your kids have come and helping them finish strong. It's also a great moment to reinforce key skills and build confidence. As you head into summer and as routines start to shift with travel camps and more time outside, it helps to have something that keeps learning steady without overcoming complicating your days. That's where IXL can be such a helpful tool. IXL is an award winning online learning platform that fits seamlessly into homeschooling. It offers interactive practice across math, language arts, science and social studies from Pre K through 12th grade. It personalizes learning for each child, keeps them engaged and gives parents clear insight into progress. What stands out is the real time feedback and progress tracking. Kids get immediate explanations as they go and you can clearly see growth over time, what's clicking and where. A little reinforcement can go a long way. It's a simple way to finish the year strong and keep skills fresh heading into the summer. Make an impact on your child's learning. Get IXL now and 1000 Hours Outside listeners can get an exclusive 20% off IXL membership when they sign up today at ixl.com 1000hours Visit ixl.com 1000hours to get the most effective learning program out there at the best price. Lately I've been more intentional about what I wear day to day and being drawn into pieces that feel effortless, comfortable and still put together. It makes getting dressed so much simpler and honestly, Quince has been my go to. The fabrics feel elevated, the fits are flattering and everything just works without overthinking it. Quince makes it really easy to refresh your everyday this spring with pieces that feel as good as they look. They use premium materials like 100% European linen, organic cotton and ultra soft denim so everything feels high quality right from the start. Their lightweight linen pants, dresses and tops start at just $30 and they're breathable, easy to wear and perfect for repeating throughout the week week without getting tired of them. And I have to say the everyday fleece joggers have been such a win for me, especially on those cooler spring mornings. They're soft, they fit really well and they still look put together enough to wear out of the house, which I love. Everything at quints is priced 50 to 80% less than similar brands because they work directly with ethical factories and cut out the middlemen. So you're paying for quality and craftsmanship, not brand markup. Refresh your everyday with luxury. You'll actually use headquints.com outside for free shipping on your order and 365 day returns now available in Canada too. That's Q-U-I-N-C-E.com outside for free shipping and 365 day returns. Quince.com outside you also talk about grounding.

[Gary Brecka]

No question. Yeah, so grounding is, you know, grounding was poo pooed for years and years and years. But the truth is that the Earth has what's called a low gauss current. It has a very low gauss current. It's not something that shocks you, you can't feel it. But we actually discharge into the earth, believe it or not. So by taking your shoes off and touching the surface of the earth, you're actually discharging into the, into the earth. You know, I used to do this visual demonstration that would actually show people how important it is to ground. And I would prick their finger, I would put a drop of blood on, on a slide and I would show it to them on it, on, on the Jumbotron. And what you see is all of the red blood cells starting to stack together and clump up and kind of stick together because on the surface of all of our cells is a charge. And just like a magnet, if you have the same charge, cells can't touch like two north poles of a magnet. As soon as they get opposite charges, they attract and they begin to stick together. So how do we separate these cells? How do we repolarize the surface of our cells? We actually contact the surface of the Earth. And this is why grounding, earthing is a very real thing. You can get grounding mattresses for your bed. You can get grounding sheets if, you know, if you don't have the occasion to touch the surface of the earth, which I understand. Lot of people in cold climates. I'm in New York City right now. It's hard to ground in New York City. But these simple things getting us back into the cycle of mother nature. Sunlight, grounding, breath work, which cost you zero. If we can incorporate these into our daily routine. Such a game changer.

[Judy Urch]

How does this affect macular degeneration?

[Gary Brecka]

Well, so macular degeneration, you know, along with a lot of other ocular challenges in the eye are, you know, a lot of these, A lot of these issues have to do with something called vasomotor, which is the microvascular circulation. So here's a fact very few people know. Our heart only circulates 30% of the blood in our body. Most people think the heart circulates all the blood in the body, but it doesn't. We have 63,000 miles of blood vessel in our body. None of us has a left ventricle in our heart with one squeeze. That can push blood 63,000 miles. So it's only responsible for 30% of our circulation. So the question is, how does the rest of the blood circulate? Well, it's done through this activity called vasomotor. I want you to think of a snake swallowing a mouse. Right. So we don't stick a garden hose in the snake's mouth and push the mouse along like it would if the heart was pushing the blood. What happens is this is a muscular transaction, almost like peristalsis. Right. Same way you swallow a piece of chicken. Same way contents are moved through your gut. There's no pressure in your gut. There's a muscular transaction moving through the things along in your gut. And so vasomotor is one of the most. One of the first areas of the body to become compromised as we age. And as you deprive the back of the eye of blood flow, you get challenges with macula rods, cones, retina. There's nothing wrong with you. You deprive the circulation in the eyes. So what are some ways to improve that? Well, natural sunlight into the eyes is one of the best ways to improve it. The other ways to improve it are regularly doing contrast therapy, saun. Cold plunges, cold showers, hot showers, warm baths, cold baths. You don't need to have a lot of fancy equipment or a big budget to do this. You just need to have the willingness to torture yourself a little bit and. And expose your body to what we call a hormetic. Stress stresses that when you apply them to the body, cause the body to strengthen and response.

[Judy Urch]

What are some ways to do that? Like, I know you talked about. And actually I talked to this man, his name is Neil Pasricha. And he was talking about how he was a part. He's written these really cool books about happiness, and he was talking about these business opportunities where people are creating places that have saunas and cold plunges in them, like a spa almost. And you would go to those places so that you could do both things.

[Gary Brecka]

Yeah. You know what's wild? I'm actually in New York City right now for the largest sauna festival in the world. That's why I'm here. And. And New York. Got it. If you've been watching the news, got a blinding snowstorm. What was it, Sunday or Monday? Yeah, Shut the city down. 24 hours later, the city opened back up. If you go to my Instagram, you'll see all about. I've been posting about it and showing all the videos and Everything. Because what, what this sauna festival is about is this hormetic stress. You know, applying, you know, taking a sauna, then going back out. And it's been in the high 20s, low 30s, going outside, allowing your body to naturally cool, going back into the sauna. These are ways of eliminating waste from the body, toxic waste from the body. If you actually did a sweat scrape, you know, when you're, when you're in a sauna, and by the way, if you don't have a saun sauna, you can do the same thing in a really warm bath. In fact, sometimes the warm baths are even better for you because they actually raise your body temperature even more. So 104 degree warm bath. And if most of us have a bathtub and you fill it with really, really warm water, one of the things that happens when you're in that bath, aside from improving circulation, is you are eliminating waste. And you know, if, if you were to ask me what the greatest theory is on aging right now, what's the one leading theory on aging, I would tell you it's the theory of, of immuno fatigue. A slow, progressive overwhelming of the immune system. And how does this happen? We slowly micro poison ourselves together. Glyphosate, pesticides, herbicides, heavy metals, microplastics. All of these things in and of themselves are not what tip the scale. What tips the scale is the slow micropoisoning of ourselves. You know, it's back to the old adage that when a fish gets sick, the first thing we do is clean the tank. Tank, right. You know, so you can look through the water, you can see the sw. You know, fish is swimming around in murky water. It makes a lot of sense. There's a lot of algae in there. The water's cloudy. I see why the fish is sick. Human beings, we think very differently for some reason, you know, when human beings get sick, we take them out of the tank, we mess with the human, we throw them back in the tank. Right. So one of the things that we, you know, the, the objective of a lot of what we're talking about is cleaning the environment, cleaning up the tank. Right. What are free ways that you can incorporate small changes into your daily routine, help keep the tank clean?

[Judy Urch]

How did you get interested in all of this?

[Gary Brecka]

So for 22 years, I was a mortality researcher for large life insurance. So I read medical records for a living. I plugged those medical records and demographic data into a model called a probabilistic model. And that model would predict life expectancy to the month. And I get a lot of flack for saying that, but it's absolutely some of the most accurate science in the world. If you want to know how good life insurance companies are at predictions, predicting death, just look at what happened during the 2008, 2009 financial services crisis. We had 364 banks fail. Not a single life insurance company failed, not one. They are some of the most solvent institutions in the world. No other financial services enterprise would take that level of risk on a single variable. So when they and I worked in what's called the Jumbo Life Department, so $5 million and up, generally these were 10, 20, 25 million dollar life insurance policies, Financial services enterprise is going to say, hey, I'll take $25 million worth of risk on just this one event happening, being able to predict this single event. Life insurance companies have data on the day, the date, the time, the location and the cause of death for 371 million lives. They know exactly what causes people to leave this earth early. And I will tell you, if I was to summarize my entire career into just a few sentences, it would be that the vast majority of humanity is not living healthier, happier, longer, more fulfilling lives because of what we called modifiable risk factors. Dietary and lifestyle changes that if they would implement would dramatically change the trajectory of their life. On average, add seven years not just to their lifespan, but to their health. Span how many healthy years you have left. And by healthy years, we define those as, as years of independence, right? There's a difference between being alive and living, right? And as you are robbed of your independence, what we call activities of daily living, bathing, toileting, ambulating, which is moving, eating and dressing, right? As you, as you start to lose the capacity to do these on your own, you become increasingly less independent. And that's really what robs people of who they are, are, right? I mean we all want, we all want independence, right? We all want to be in, in, you know, independently able to care for ourselves and our families.

[Judy Urch]

So when someone comes in to get a large life insurance policy, $5 million, $10 million, they're probably not looking at the, how polarized the blood is. You know, is this person grounding or not grounding or are they?

[Gary Brecka]

Well, so they're looking at a lot of things and, and basically what they're doing is they're looking at your, what's called basal metabolism. They're looking at three main things. They're looking at how well do you regulate your blood Sugar and there's three biomarkers for that. Glucose, hemoglobin, A1C, the three month average of your blood sugar and your insulin. So that's the first baseline. How well do you regulate your blood sugar? Because I can promise you this, blood sugar is the root of all evil. Full stop. If you look at the myriad of consequences that come from having rampantly uncontrolled blood sugar over a prolonged period of time, you'd be shocked. In fact, right now we are beginning to call, call Alzheimer's, type 3 diabetes. We're calling it what it is. It's type 3 diabetes. It's insulin resistance in the brain. The second thing they're looking at is your hormone balance. How well balanced are your hormones? Why? Because as your hormones get out of whack, everything else follows. So imagine that you had the hub of a bicycle wheel and you have all of these spokes leaving this, this hub. You start messing with hormones in the center. All of these spokes have consequences. So for women, perimenopause and menopause, which for the record, starts much earlier in life than you think. You can start in your late 30s. You do not have to be a mid-50s woman to experience, experience perimenopause or premenopause. And, and there's fixes for this. I mean, hormone therapy is amazing. The US FDA just removed all of the black box warnings from female hormone therapy. So we dispelled the myth that hormone therapy increases your risk of breast cancer. Cancer. Even though 50 million women thought this for decades. Because the study by the Women's Health Initiative was misquoted, and I might even say intentionally misquoted, but that's another soapbox. But. So they're looking at your hormone balance, your blood sugar control and your nutrient deficiencies. And I will give you the specific ones they're looking at. They're looking at B12, which is a light metal, one of the most important light metals in the human body. It's not a vitamin, it's a metal. And they are looking at vitamin D3, the single most important compound in the human body, full stop. If I was to pull the blood of anybody listening to this podcast right now, they would have hundreds of vitamins in their bloodstream. Okay? But they are only capable of making one vitamin D3. Human beings make one vitamin on our own. You don't need to eat, you don't need to breathe, you don't need to drink. All you need to do is expose your skin to sunlight and have cholesterol in your blood and your body. Will make vitamin D3.3. So just think how important that nutrient must be to human function. Right? So that's where they start. And then what they're looking at is your lifestyle and your biomarkers. And they are assigning you a probability that you will actually make these changes on your own. And here is the sad thing, Jenny. The vast majority of people will not make the simple changes that they either know or could make that would dramatically change the trajectory of their life. For example, if you look at the entire category of autoimmune disease, all autoimmune disease, 83% of this is found in women. Why is that? Is, is autoimmune disease selective by sex? No, it's not selected by sex. It's selected by weakness. And so why does it select women? Because women have a tendency to develop something called caregiver syndrome, where they just put the needs of everybody else before the needs themselves. It's very difficult for a mother to wake up in the morning and put herself first. She wants to take care of her spouse, her kids or her co workers, her career or girlfriends, whatever it is, and they slowly start putting themselves in a back seat until they have, until they're in a state where they actually don't feel safe in their own body. Their immune system gets compromised and they come down with Hashimoto's, Scrones, chagrins, whatever it is. And so how could we shift this metric? We could, we could allow women to accept the fact that self care is not selfish, it is selfless. Right? It's back to the old, you know, put your oxygen mask on first before you assist your own child. That's not in a mother's instinct, right? An emergency, a mom is, you know, generally going to do what she needs to do to protect her child. But in, in those cases, it could make the difference, life or death not having taken care of yourself first. And so it's, it's very important that we shift that narrative from like the go getter, you know, like, I'll sleep when I die. Sleep is for losers. Take the hill, crush the enemy. You know, I can do all of this, put my hair up in a bun, you know, and just, and get after it to saying, you know what? I need to engage in some level of self care. I have to have a portion of the day that only belongs to me, me, so that I can give the rest of my day away.

[Judy Urch]

What was the bridge then? So, okay, were you a math person?

[Gary Brecka]

So I'm a data person, you know, I'm clinically photographic. So I found out when I was in the eighth grade that I had a clinical level of photographic recall. So it's a blessing and a curse. I can't read for pleasure, record everything that I read, but it was really well suited for science. And so I read a lot of peer reviewed literature. At the time I was doing and reading medical records. But what I realized after doing this for almost 20 years was why would I want to spend the rest of my life predicting death when I have so much information on how to help people live healthier, happier, longer, more fulfilling lives? So I left 10 years ago with my girlfriend at the time, who became my fiance, is now my wife, and we started a wellness clinic, became one of the largest functionalities medicine clinics in the country. We, we exited that last year in 2025 and, and I started a media platform. It's called the Ultimate Human. Yeah, so it's a podcast, lectures, stage talks, newsletters, all free. It's never behind a paywall. And I just decided that I would begin messaging to the masses with the sole intent of just giving, you know, without the expectation of receipt. And, and by the grace of God, Ginny, it's become the largest media platform in the world for wellness and longevity.

[Judy Urch]

Incredible. Incredible. What a story. And that's a really unique lens to come from, from someone who is seeing the death predictions of millions of people and just realizing that it relies on these different factors. And so these are factors in a lot of cases that you can change. My brother Luke's a huge fan. We've been talking about this for months. Months. He texted me this morning and his wife texted me this morning. Jenny, so he, he has one question for you. And sure, I have an inkling of the answer or of an answer, but I'm curious what you'll say. He's 39.

[Gary Brecka]

Okay.

[Judy Urch]

He walks 10, 000 steps every day and has done so for the past two and a half years. He strength trains twice a week and aims for seven plus hours of sleep a day. He's a teacher, middle school teacher.

[Gary Brecka]

Good for him.

[Judy Urch]

And he does some red light therapy. He said it is really important for me to walk my daughters down the aisle one day and play with my grandkids. And if I'm so lucky, my grandkids, great grandkids. What are some of the top things I can do to give me the best chance to do that?

[Gary Brecka]

Okay, so he's already mastered the big three, right? And I tell everybody, start at the same place. You have to master sleep.

[Judy Urch]

Okay.

[Gary Brecka]

A Whole food diet. What is a whole food diet? It is a diet absent processed foods. Stop fretting about whether or not it's carbohydrates, a fat, saturated fat, it's a, you know, it's gluten, it's not gluten. And start fretting about whether or not there are highly processed ingredients in there. So in other words, a quick way to learn how to read a label is to, if you flip a box or can around and you're reading the label and you're in the grocery store and you don't know where you would find that ingredient in the store that's a highly processed ingredient. So for example, if you're just reading the back of the label and it says caragean. Well, where would I find caragean in the grocery store? It happens that it's a thickening agent, it's a, it's a probable carcinogen. But, but instead of trying to memory memorize what all of these things are, kerogene, polysorbate 80, you know, all of different thickening agents and all the ways that they hide things on a label, just ask yourself, could I find this in the grocery store? And if you couldn't, can you find the high fructose corn syrup? Can you find the polysorbate 80? Do you know where to get the red dye number four? You know, and, and if you don't, it's a processed ingredient. You know, another great rule of thumb is if your great grandmother wouldn't recognize it, don't eat it. And then the, that last one, which he's already doing, thank God, is make mobility non negotiable. You know, exercise has got to be a non negotiable part of your day. In all of the blue zones, the most mobile seniors were the longest living seniors.

[Judy Urch]

Right?

[Gary Brecka]

And it again, there was no continuity between diets. And Sardinia, very high carbohydrate consumption, long life expectancy. So Singapore, very high meat consumption, long life expectancy. The Mediterranean, very high fatty fish oils. I mean, one liter of olive oil per person per week, if you told that to your cardiologist, they'd freak out, their head explode. Yet they're living to 100, 107, 118 years old. So, so those are the big three. Whole food diet, sleep and mobility non negotiable after that. I'm a huge believer on getting data. Right? A simple blood test. Don't get too crazy. Look at three things. Blood sugar control, what's called glycemic control. Your doctor will know how to do this. Hormone balance or your hormones, and lastly, your nutrient deficiencies. Because if you want to see magic happen in human beings, you give their body the raw material it needs to do its job.

[Judy Urch]

Yeah, yeah. And this basically, it just ties right in with the prediction of death.

[Gary Brecka]

Yes.

[Judy Urch]

You just have to know. You have to know what your numbers are so that you can fix the different situations. I talked to this man, his name is Robert, Dr. Robert Lustig. And also my favorite farmer, Joel Salatin. And they talk about even, like with the label. The label, the label is limited. It doesn't tell you if they dunked the chicken in chlorine to clean it. You know, that's not going to be on the label. Like, you know, so anything that's got these labels and it's ultra processed, there's going to be things about that that you don't even know.

[Gary Brecka]

Yeah. And on my website, theultimatehuman.com I give all kinds of referrals for, like, food sources that I'm a huge fan of. How to feed the kids. You know, what sort of supplements are good for kids at all ages? You know, should. Where should women start? Where should men start to try to. To try to get through all of the noise that's out there and give you a roadmap for how you piece together a life that's going to have you here for very, very long time. You know, I just, I'm making a plug for my mattress, but I just, I just launched my own organic mattresses. And the reason why I did this was because I started looking at the different biohacks that we can do that actually don't add any. Any time to our day. And what I realized was we spent a third of our life on our Mattress. And yet 98% of all the mattresses sold in the world, including the United States, are soaked in flame retardants before they're sold to the public. And the outgas for 10 years. So we lay down on this mattress and it outgasses flame retardants, polyfluoro alkyl glues, silicone glues, jet fuel. You will see these in your urine in, and it will blow your mind. So as soon as you have some disposable income, you are going to sleep, invest in a high quality, fully organic mattress, not one that has organic fabrics but is not organic, because then they're taking the organic fabrics, soaking them in flame retardants and selling it to you. Petroleum is the worst. Memory foams are the absolute Worst first, you know, I make a memory foam out of Sri Lankan tree SAP. I do not make it out of petroleum because this outgassing, like an accordion, right? You're breathing in through your lungs shallowly for eight hours a night, seven nights a week. It adds up and has severe consequences. Other, other areas that I like for people to invest money because bang for the buck wise would be water filtration, right? I mean we're 62% water. You're going to drink water, you're going to cook with water, you're going to shower in water. You know, know filtering your water is critical now because the amount of polyfluoro alcohols, chlorine, fluoride, microplastics, pharmaceuticals that is in our municipal water is just mind numbing.

[Judy Urch]

Yeah, yeah. And people can find everything at the ultimate human.com or garybruckin.com but ultimate human.com has got, is an ecosystem of education tools and products designed to support your health. Modern, modern human health in particular because of, like you said, an onslaught of all of these different things. So you are going to find so many much there. I love to wrap it up with a video I saw of yours from a while ago and I hope that you're fine with talking about it. And I don't know if this is something that you talk about much, but I thought it was so fascinating. It was a video where you talked about authenticity and it was about frequency, which is something that I didn't know much about. I have this midwife, she knows all the things, so she would talk about it long before I understood anything about the science. So she would talk about that type of thing. But you know, that we, that we give off a frequency and how do we connect with other people? And it was a fascinating video because you would think that the highest form of frequency of what you give off would be love, but it's not.

[Gary Brecka]

It's not. It's authenticity actually several times more powerful than love. So authenticity is a frequency that's only emanated from our bodies when our words are truthful and we believe what we're saying say. So both of those need to be present in order to emanate the frequency of authenticity. What we often refer to as intuition is not intuition. It is a sensitivity to frequency. So when we say, well, women are more intuitive, it's actually not true. They're more sensitive to frequency mainly because they're meant to bear children. And so, I mean, I can't tell you how many times, you know, I met somebody or brought Somebody into my sphere and my wife, Wife's like, I don't know, I, I don't like that guy. And I'm like, what do you mean? You know, look, great shoes. And he's looking, he's wearing a nice suit, pull up in a nice car. And she's like, I can't put a finger on him. I'm just telling you there's something up with this guy. And then six months later, you're taking the knife out of your back. Right? Women are very sensitive to frequency. And while they may not be able to put an exact finger on exactly why they have this feeling, and this is because it's out of sync with their, what we call intuition, which is their sensitivity frequency. The reason why we are so attracted to authentic people. By attracted, I don't mean physically attracted. I'm just mean the, the law of attraction is because authenticity is a very powerful frequency and it is a very attractive frequency. And so, you know, men especially were sort of taught to kind of downplay our feelings, you know, and sort of masculine. And, you know, we want to override those feelings. So we, we, we don't hone those skills. As we age, women have a tendency to do the opposite. And so, yes, authenticity is the most attractive frequency in the universe for someone

[Judy Urch]

who's never heard about it. And I would imagine that there are a lot. Can you explain frequency? Like, everything has one, right?

[Gary Brecka]

Everything has one. So, you know, if you look at how human beings run, we're very photovoltaic beatings. We actually, we have a lot of electrochemical reactions going on in our body. And just because we can't see it or feel it or touch it does not mean that it's not there. It's like gravity. You know, no one's going to argue gravity anymore. It's an absolute science. But we still can't see it or, or feel it or touch it. I guess you can feel it in your weight, but so frequency is, is very much the same thing. You know, how do cells communicate? How do, how do compounds move in and out through our cell walls? These are called ion channels or gated channels, and they move by changes in charge and changes in frequency. Our body is very sensitive to certain frequencies. And when we create different emotions, we actually emanate frequency from the body. This is measurable. There are several studies on this called the Spain scale of emotion. S P A N E scale of. And negative emotion. And, you know, how often have you, you know, your kid comes around the corner and as they're walking up to, you know, exactly what mood they're in, nothing's changed. You know, a lot of. A lot of women and mothers especially, will know exactly what happened. Right. How is that? I mean, what form of communication occurred there? It was a emanation of frequency. And so these wavelengths leave our body and they also pass through our body. This is why you can get energy from conversation. This is why certain conversations can suck energy out of you. The sucky bus, right, that, you know, people can drain you and people can fill you full of. Of energy. It's. It's the change in. In frequency. And. And just to round this out, I was not a big believer in the universal law of attraction. I'm a scientist, so everything. I'm from the, you know, prove it to me state. And until I read, I was reading a physics journal, and yes, I read physics journals for sport. And I stumbled on a law in physics. It's as valid as the law of gravity, and it is called constructive interference. There's an opposite law called destructive interference. Essentially, what it says is that if two frequencies of equal wavelength meet, the size of the frequency doubles.

[Judy Urch]

Oh, like a wave.

[Gary Brecka]

Like a wave. It's exactly how a wave works. If you. If you drop two pebbles in a pond, if those wavelengths are equal and they touch, they will double in size.

[Judy Urch]

Wow.

[Gary Brecka]

Right. If two frequencies of opposite wavelength meet, they cancel out. This is how noise canceling headsets work. So what this means is depending on the frequency leaving your body, you're either amplified another person or you are destructing, you know, another person. And this is why toxic relationships are so disastrous to us. Sometimes we have a tendency to keep these around in our. In our life, but they. They actually destruct our frequency. And so when I read that, I was like, wow. This is actual physical, mathematical proof that the law of attraction is real. Even the Bible says that this so a man thinketh, he shall become. Right. I mean, it's these emanating of frequency.

[Judy Urch]

Wow. Out of the overflow of the heart, the mouth speaks.

[Gary Brecka]

Yes.

[Judy Urch]

Wow. Wow. So you in this video. I'm gonna put a link to the video, because this is. I mean, I have been jaw dropped. It's been years. Authenticity is the Highest human frequency. 4000 times more powerful than love. And real briefly, I was talking to a friend yesterday named Nicole, and she was telling me about this book, it's called. It's about complex PTSD by this man named Pete Walker. And Gabriel mate was talking about it. He wrote a book called hold on to your kids with Gordon Neufeld about attachment and how kids, obviously they have to be attached, but they also need to be authentic. But given the choice between the two, like, if they have to ditch one, they're always going to choose attachment. And so basically, it was. The whole concept was people are going to have to dive deeper into it, but the whole concept was it's that it's very common for kids to not be authentic.

[Gary Brecka]

Very true.

[Judy Urch]

In order to save their attachments, they can't be. They can't say what they really feel about. Around their parents. They certainly can't say what they really feel around their friends. And so as a society, I think we've really lost a lot of authenticity. And that's going to really affect everything since it's 4,000 times more powerful of a frequency than love. So thank you for talking about it. I have for years wanted to talk to you about that subject. I think it's incredibly important for our community. Kids. I'll put links to all of these different things so people can find them. Gary, what an opportunity. Thank you so much for saying yes. We always end our show with the same question. The question is, what's a favorite memory from your childhood? That was outside.

[Gary Brecka]

My. My father, Captain John Brecke, used to actually take me to the rock quarry behind our house, and he would chase me all over these giant piles of. Of, of rocks. And if you've ever actually been to a rock quarry and actually tried to climb a, a pile of rocks, you know, as you climb, they slide. And as you climb, they slide. As you climb, they slide. And he would always give me a head start, and then he would do this, and I would be, you know, full of fear. He was only going to tickle me when he caught up to me. But, but it was just one of my favorite memories of just having a blast with my dad doing something really ridiculous like climbing a rock pile. And then when you get to the top and you start going down, you kind of sink down to your, your, your, your knees. It's like sort of running downhill in the snow. We used to go there all the time when. I've got a lot of great memories there. Very simple memory, but that's one of my favorites.

[Judy Urch]

No one has ever said playing chase in the rock quarry. What's interesting is we talk about, like, that childhood games often are playing survival. It's like a pretend play of survival. So what an interesting thing, getting chased by your dad through the rock. Cory, thank you so much for being here. People can find everything at the ultimate human podcast about longevity, wellness, peak performance. You have, I mean, the incredible of the most incredible. Come on and talk. Plus you have your own episodes that you do by yourself. And then the ultimate human growing ecosystem is there for people. And I took the course. I'm not all the way through, but you know, I'm, you know, there's quizzes and you got to pass it to go on to the next one. Yeah, I'm like, this is great. And you're talking about visual visualization and growth mindset. There's so much there. Gary, thanks for all you're doing. Tell people to live longer lives and have longer wellness periods of wellness to feel good. Really appreciate your time and all you're doing.

[Gary Brecka]

Thank you so much. This has been great. We'll talk very soon. Ryan Reynolds here from Mint Mobile with a message for everyone paying big wireless way too much. Please, for the love of everything good in this world, stop with Mint. You can get premium wireless for just $15 a month. Of course, if you enjoy overpaying. No judgments. But that's weird. Okay, one judgment anyway. Give it a [e-mail] Switch upfront payment

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