The Ultimate Human with Gary Brecka
Episode 197: Chris Bumstead – 6X Mr. Olympia’s Peptide Stack, Supplement Guide, and Recovery Protocols
Air Date: September 2, 2025
Host: Gary Brecka
Guest: Chris Bumstead ("CBum"), 6x Mr. Olympia Physique Champion
Episode Overview
This episode features an in-depth conversation between human biologist and biohacker Gary Brecka and Chris Bumstead, six-time Mr. Olympia physique champion. Together, they explore the realities of elite bodybuilding, including its health risks, mental challenges, and unique demands. Chris shares invaluable insights on discipline, recovery, balancing peak performance with well-being, the key supplements and peptides that supported his journey, and how family and emotional growth shaped his evolution — both as an athlete and as a person.
Key Discussion Points & Insights
1. The Realities and Risks of Bodybuilding
[00:00–01:17, 05:18–07:45]
- Bodybuilding at a professional level is "not a healthy sport." Athletes frequently "borrow from their future for the gain today," often putting organs and long-term health at risk with steroid use, extreme dieting, and constant bulking and cutting.
- Before ever winning Mr. Olympia, Chris experienced a critical health scare: autoimmune problems affected his kidneys, causing severe inflammation and edema. This life-threatening event forced a major reckoning for his approach to training, risk, and self-care.
"There's a lot you'd put your body through." (Chris, 00:00)
"Anabolic steroid use... is hard on your organs. The vast majority of bodybuilders say that exchange is worth it." (Gary, 00:03)
2. Longevity at the Top & Mental Game
[03:51–09:40, 12:40–14:55]
- Gary is fascinated by Chris’s longevity at the sport’s pinnacle, emphasizing that staying great for years involves overcoming "internal demons and external forces."
- Chris attributes his consistency not only to genes, luck, and work ethic, but also to using the journey to confront personal insecurities and drive self-improvement, both physically and emotionally.
- Bodybuilding is described as a solitary and mentally taxing pursuit: "Most of life is a very individual sport."
- Chris reoriented his motivation to focus on "being the best version of myself," not just beating others, which allowed for continual progress and humility.
"I find a lot of people who reach a high level of success... are compensating at the beginning. When I started to feel like maybe I was seeking validation, my journey began to become more than just... a better body, but a better self." (Chris, 03:51)
“It’s not so impressive to me to be, like, great once. It’s impressive... to be really great over a long period of time.” (Gary, 02:18)
3. Embracing Vulnerability & Emotional Growth
[14:16–15:14, 23:28–27:27]
- Early in his career, Chris suppressed emotions, but over time learned to "lean into shitty emotions," aided by the support of his wife.
- Emotional openness became a core part of his mental resilience and personal growth—enabling him not just to "survive" injury and adversity, but move forward stronger.
"If you numb the bad, you numb the good... You're just like this, like, numb being. She really taught me to just open that box up and allow myself to be seen... as humans we're wired for connection." (Chris, 23:44)
4. Guardrails, Recovery, and Risk Management
[16:38–20:03, 47:38–49:50]
- Chris implemented strict "guardrails" on PED use after his health scare, including halving his intake and eliminating the most liver-toxic drugs (like trenbolone), while shifting to cleaner food and greater health focus.
- He underscores the importance of understanding the health risks in bodybuilding, and not letting "gear" be the first or only tool athletes reach for.
- Recovery became paramount, with a heavy focus on peptides, stem cells, and support supplements, acknowledging bodybuilders as "guinea pigs" for many new therapies.
"You put guardrails on the amount of risk... but you still achieved the top spot in the world most multiple times. That is really what's fascinating." (Gary, 15:14)
"It's very important for any bodybuilder to understand using any level of PED is a serious health risk." (Chris, 16:38)
5. The Role of Relationships and Family
[20:45–27:44, 30:48–34:45]
- Chris credits his family, especially his wife, with keeping his life balanced and ego in check: "I think there's a difference between making it and losing yourself along the way and still making it."
- His emotional foundation is rooted in the support and stability his wife provides, which he calls "a constant rock."
- Becoming a father changed his outlook, influenced his decision to retire, and deepened his desire to pursue longevity and be present for his daughter.
"When I go to sleep at night, it's not because of trophies. It's because of the peace I feel at my heart with my character, my relationships, and the love I have for my wife." (Chris, 23:45)
6. Parenting, Adaptability, and Balance
[31:03–34:45]
- Gary and Chris share reflections and advice on balancing intense careers with active, present parenting. Gary recommends incorporating children into daily life rather than "slowing down" for them, citing the adaptability it fosters in both parent and child.
"Our role as fathers is to just believe in our kids until they learn to believe in themselves." (Gary, 32:49)
7. Supplement & Nutrition Regimen
[36:05–45:38]
- Despite public perception, Chris's supplementation during Olympia preps was relatively minimal. Key daily staples included:
- Whey protein (to meet high protein targets, but prioritized whole foods)
- Creatine monohydrate (5–10g/day, noting cognitive as well as strength benefits)
- Multivitamin (to cover micronutrient bases, especially when calories low)
- Glutamine (for gut health, 10g in shakes)
- Resveratrol (antioxidant, longevity)
- Turmeric/Curcumin (anti-inflammatory)
- Electrolytes ("super simple and convenient")
- Bergamot (for cardiovascular health, especially with heavy PED use)
"I was expecting you to give this laundry list of supplements... You basically said, 'I had my nutrition dialed in. I was taking creatine and protein powders.'" (Gary, 40:43)
8. Insights on Peptides & Advanced Recovery Protocols
[49:02–56:39]
- Chris and Gary discuss the emerging role of peptides in recovery, healing, and possibly anti-aging.
- Chris used:
- BPC-157, TB-500: For rapid soft tissue healing, reduced inflammation, both spot-injected and oral.
- Thymosin Alpha 1: For immune modulation, particularly after his autoimmune event.
- Stem Cells: For major injuries (e.g. torn rotator cuffs).
- He maintains cycles of some peptides post-retirement, focusing on immune system and inflammation management.
"The greatest recovery protocol that changed my career was the use of peptides for tissue repair... They were a massive cheat code for my career." (Chris, 58:55)
- Gary notes the importance of source/purity/GMP certification for peptides (given the risks of gray market/online products).
9. Growth Hormone and Anabolics
[62:14–69:58]
- Chris never used growth hormone peptides during his career, opting directly for exogenous hormones; post-retirement, he is exploring less suppressive options like CJC 1295 and ipamorelin.
- Gary explains the physiological rationale for using growth hormone peptides to "turn up the signal" naturally with less gland exhaustion or suppression.
"No matter what anyone tells you, there's no better hormone than one the body produces on its own." (Gary, 64:39)
Notable Quotes & Memorable Moments
-
On Consistency:
"Someone could show up in my peak off season or in the peak of my prep and follow me for a day... it's not that hard. But to do that every day for 10 years—that's what makes it hard."
Chris, [07:17] -
On Motivation vs. Discipline:
"There were days where I would, before going to the gym, have to put my shoe on and look down at my shoe and be like, I don't have the energy to bend down, put my shoe. How am I supposed to go?... It really comes down to discipline, comes down to systems."
Chris, [74:34] -
On Vulnerability:
"If you numb the bad, you numb the good. If you're trying to suppress everything, you're, like, putting yourself in this box of what you can feel."
Chris, [23:44] -
On Longevity in Bodybuilding:
"After my health scare, I focused on my health, cut what I was taking in half, shifted my food to quality, and took better care of what I put in my body."
Chris, [17:54]
Timestamps for Important Segments
- 00:00–01:17: Risks and health tradeoffs in bodybuilding
- 03:51–05:15: Chris discusses mental, emotional drivers behind elite performance
- 07:17–08:59: The “mental game” and showing up daily
- 14:16–15:14: The value of emotional openness and support from loved ones
- 16:38–20:03: Setting guardrails for PED use and prioritizing health
- 23:28–27:27: How Chris's wife grounded him emotionally and contributed to his success
- 31:03–34:45: Parenting, adaptability, and family balance advice
- 36:05–45:38: Chris’s core supplement stack and nutritional principles
- 49:02–56:39: Peptides and stem cells in recovery and anti-aging
- 62:14–69:58: Growth hormone and underlying science of advanced peptide usage
- 74:34–79:52: Motivation, discipline, and the importance of “small wins”
- 81:33–83:28: The unique intensity of competing for Mr. Olympia
- 87:12–89:10: Chris’s definition of “Ultimate Human” and reflecting on values
Closing: What It Means to Be an Ultimate Human
[87:12–89:10]
"To me, the ultimate human is someone who is able to consistently reflect on what their values are and to work every day to be the best version of themselves within that. And... having the courage to be seen in your relationships, having the courage to set boundaries, and having the honesty to ask: What are my highest values, and am I actually living up to them?"
— Chris Bumstead [87:12]
Where to Find Chris
- Instagram: @cbum
- YouTube: Chris Bumstead
Summary
This rich, candid episode offers a comprehensive look at both the extreme demands and deeper rewards of professional bodybuilding. Chris Bumstead’s story is one of not just physical mastery, but emotional growth, resilience, and a deep commitment to values, family, and personal evolution. The practical breakdown of supplements, peptides, and mindset make this a must-listen for anyone interested in performance, recovery, longevity, or the relentless pursuit of personal excellence.