The Ultimate Human with Gary Brecka
Episode 199: Debunking Health Myths with Sage Workinger-Brecka & Gary Brecka
Release Date: September 9, 2025
Host: Gary Brecka
Guest: Sage Workinger-Brecka
Overview
In this special Q&A episode, Gary Brecka and his wife, Sage Workinger-Brecka, answer the most frequently asked questions from their audience, covering topics ranging from couple's health habits, nutrition, biohacking for children, to debunking common health myths. The discussion is candid, humorous, and rich with practical advice rooted in both personal experience and clinical practice. The episode focuses on actionable insights, the science behind healthy routines, and distinctions between genders in health recommendations.
Key Discussion Points & Insights
1. Most Overlooked Health Habit for Couples
[02:26 - 08:24]
- Intentional Time Together: With busy schedules, couples need to schedule time together, even if it seems unromantic. Color-coding calendars for shared locations and prioritizing undistracted activities like hiking and sauna time is essential.
- Sage: "As unromantic as that sounds, it works. ...I am an old school calendar person." [03:22]
- Vacations for Connection: Shifting vacations from entertainment-focused to connection-focused brings more fulfillment.
- Gary: "Now we actually try to have the absence of distractions so that we entertain each other." [04:17]
- Laughter and Shared Activities: Hiking, sauna, shooting, and simply being together outdoors are highlighted as relationship and health boosters.
- Health Alignment: Couples don’t need identical routines or diets but should agree on core habits (e.g., sleep and exercise as fixed priorities, planning travel around them).
- Morning Routines: Deliberately synchronize morning activities to support both parties' well-being.
2. Normal Fatigue vs. Underlying Issues
[09:14 - 14:03]
- Bloodwork First: Always start with basic blood panels, hormone/nutrient tests, and address deficiencies.
- Gary: "The starting point needs to be a basic blood panel, complete blood count, comprehensive metabolic panel, hormone panel and nutrient deficiencies." [09:53]
- Symptoms Overlap: Fatigue can result from hormones, nutrient deficiencies, or environmental toxins (mold, heavy metals, etc.).
- Case Example: After hurricane-flooded homes, Sage suffered delayed mold toxicity effects—reinforcing importance of testing for underlying issues.
- Sage: "The worst of it hit about a year later when I had...the worst case of brain fog..." [13:46]
3. Worst Daily Habits for Energy, Focus, and Mood
[14:13 - 23:20]
- Negative Mindset: Constantly focusing on the negative saps energy.
- Sage: "I had to learn to stop focusing on the negative and start focusing on the positive." [14:27]
- Phone Habits: Overuse of phones, especially before bed, ruins sleep and mood.
- Lack of Routine: The absence of a consistent morning routine leads to chaotic days.
- Gary: "The primary worst habit is to not have daily habits." [16:13]
- Biohacking Tip: Use mineral salts like Baja Gold sea salt in water as a potent, inexpensive energy booster.
4. Critical Biomarkers to Track
[24:10 - 26:20]
- Gary's Top 3: Sleep quality, hormone levels, and key nutrient deficiencies (vitamin D3, DHEA).
- Gary: "If you're not sleeping, you're just not thriving... Sleep is our human superpower." [24:10]
- Sage Adds: Tracking steps gamifies activity and encourages movement.
5. Debunking Major Health Myths
[26:20 - 34:31]
- Dieting Trap: Women (and men) should stop obsessively dieting—whole, unprocessed foods in moderation are key.
- Sage: "Thinking you constantly have to be on a diet...messes... especially when girls, young girls, think that they have to be following some sort of special diet." [26:28]
- Macros/Myth of Precision: Ancestors didn’t count macros; focus on food quality and satiety.
- Gary: "Our ancestors didn’t count macros." [28:26]
- Women and Weight Training: Myth: women shouldn’t lift weights. Weight training is crucial for body composition and well-being.
- Intermittent Fasting for Women: Works better for men; can be disruptive for many menstruating women, potentially harming hormones and causing frustration.
- Gary: "Some of the worst endocrine disasters I have seen are women that eat in a very narrow feeding window like their husbands." [30:12]
6. Morning Routines & Starting a Health Journey
[34:32 - 38:00]
- Routine is Key: Same first 30-60 minutes every day—breath work, get sunlight in the eyes, hydration with minerals/amino acids.
- Gary: "Develop a disciplined morning routine...Systematic within 30 minutes of waking, the more your body will tie into the circadian rhythm." [34:32]
- Whole Food Diets: Ingredients should be recognizable and minimal—shop the perimeter of the grocery store.
7. Improving Mitochondrial Function
[37:34 - 40:30]
- High-Intensity Cardio: 2-3 times per week.
- Red Light Therapy: Panels/beds are helpful but not necessary.
- Detoxification: Mold, metals, mycotoxins, viruses, and parasites can all impact energy—regular cleansing and sweating are vital.
8. Supplements for Children
[40:30 - 45:43]
- Methylated Multivitamins: Crucial due to common gene mutations like MTHFR, COMT; avoid synthetic folic acid.
- Sage: "Always, always, always look for methylated multivitamins." [40:30]
- Dosage Based on Weight: Dose varies dramatically—don’t base it on age alone.
- Avoid Fortified/Enriched Foods: Folic acid can cause behavioral issues and focus problems.
9. Supporting Kids with ADHD (Without Meds)
[53:06 - 58:22]
- Methylated Vitamins, Especially B12 and Folate
- Nutrient Deficiencies (Zinc, Magnesium): Crucial for mood/behavior balance.
- Sage: "I think what has really, really helped is... a good form of B12... and then zinc and magnesium." [53:11]
- Scheduled Activity: Boys need structured movement to burn off catecholamines and improve focus.
- Remove Food Dyes & Folic Acid
10. Caffeine Withdrawal & Mold-Free Coffee
[58:22 - 64:33]
- Taper Caffeine: Mix decaf with regular and slowly decrease intake to avoid headaches.
- Healthier Alternatives: Raw cacao, decaf mushroom teas, elemental magnesium morning cocktails.
- Gary: "Movement will Overcome that sensation of being exhausted..." [61:13]
- Only Drink Mold-Free, Organic Coffee: Mycotoxin contamination is linked to brain fog and fatigue.
11. Other Key Topics
- Itchy Skin at Night: Usually circulatory (vasomotor) in origin—magnesium, mineral salts, vasodilators, and warm showers help. [64:39 - 67:35]
- Weight Training Fasted: Take amino acids or protein pre-workout; fasted workouts without aminos for women often sabotages progress. [67:49 - 73:06]
- Gary: "Wake up in the morning in a fasted state, have your cup of black coffee, take one scoop or five tablets of Perfect Amino... and then go to the gym." [71:05]
- Fixing Low Testosterone Without TRT: Supplement with DHEA, D3, boron; consider peptides or gonadal stimulants before jumping to injections. [73:06 – 78:19]
Notable Quotes & Moments
- Gary on connection as medicine:
"Connection is medicine… the more I really began to explore the necessity for connection, the more I realized that connection is something that we are intentional about now." [04:17] - Sage on positive mindset:
"Holy cow, the affirmations that I started doing... has made a huge difference." [14:27] - Gary on routines:
"If you don't have a morning routine, your routine will be chaotic." [16:13] - Gary’s bloodwork protocol for fatigue:
"Assuming you've done that, if you're feeling overly fatigued... always start with a basic blood panel." [09:53] - On supporting ADHD children:
"Young boys were not meant to sit in seats four, six, or eight hours a day... They need activity." [56:08] - Sage on women and weight training:
"Thank you, Alexia Clarke… She transformed my body." [29:19] - Gary debunking fasting for women:
"Some of the worst endocrine disasters I have seen are women that eat in a very narrow feeding window like their husbands." [30:12]
Timestamps for Major Segments
- [02:26] – Couples Health & Relationship Hacks
- [09:14] – Identifying Fatigue Causes
- [14:13] – Worst Daily Habits for Mood/Energy
- [24:10] – Three Most Important Biomarkers
- [26:20] – Health Myths for Men & Women
- [34:32] – Starting a Health Journey & Morning Routines
- [37:34] – Mitochondrial Health Boosters
- [40:30] – Best Supplements for Children
- [53:06] – Supporting Kids with ADHD Naturally
- [58:22] – Tips for Cutting Caffeine
- [64:39] – Dealing with Itchy Skin at Night
- [67:49] – Pre-Workout Nutrition & Fasted Cardio
- [73:06] – Boosting Testosterone without TRT
Conclusion
This episode is a treasure trove of science-backed, experience-tested wellness insights delivered in an accessible, honest, and often humorous manner. Gary and Sage Brecka debunk myths, draw important distinctions (especially for women vs. men), and provide practical advice for sustainable lifestyle changes, from routines to nutrition to biohacking for all ages.
For in-depth protocols and resources mentioned, visit theultimatehuman.com/vip.