Every summer, millions of people panic-diet and over-cardio their way to frustration, and then wonder why the results never stick past September. The summer body you’re chasing has nothing to do with crash dieting and everything to do with body composition: the ratio of lean muscle to body fat that determines how your body actually looks, regardless of what the scale reads. Stop getting ready for summer, start building a body that’s already ready.

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Timestamps

00:00 Intro of Show

01:35 Understanding Body Composition

02:15 Muscle Protein Synthesis and Fat Burning

03:53 How Much Protein Should You Intake?

05:18 Metabolic Adaptation

06:29 Impact of Resistance Training

07:49 Importance and Model of Periodization

10:01 Join the TUH VIP Community

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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Most women spend years dismissing their own symptoms: brain fog, frozen shoulder, mood crashes, vanishing libido, never realizing these aren’t signs of aging, they’re signals of a hormonal shift that begins nearly a decade before menopause hits. Today, I’m with board-certified OB-GYN and menopause expert Dr. Jessica Shepherd to dismantle the myths that have kept millions of women unnecessarily suffering, including the misrepresented WHI study that put hormone therapy off the table for a generation.

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Listen to “The Hers Podcast” on all your favorite platforms!

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Apple Podcasts: ⁠https://bit.ly/4doq3x2⁠ 

Get Dr. Jessica Shepherd’s book, “Generation M: Living Well in Perimenopause and Menopause” here: ⁠https://bit.ly/3NGDjmn⁠ 

Connect with Dr. Jessica Shepherd

Website: ⁠https://bit.ly/3Pf6ZHG⁠ 

YouTube: ⁠https://bit.ly/47La74k⁠ 

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Timestamps

00:00 Intro of Show

04:20 Dr. Jessica Shepherd’s Background

08:03 Perimenopause: Earlier Than You Think

11:35 Early Signs of Menopause

15:24 Dutch Test and Hormone Replacement Therapy

24:06 Ideal Timeframe for Hormone Therapy

26:33 The Invisible Hormone Disruptors

27:23 The Caregiver Syndrome

28:35 Why Autoimmune Disease Targets Women

30:40 What Does a Healthy Immune System Look Like?

34:38 Blood Sugar Monitoring: HbA1c and CGM

41:50 How to Strengthen Women’s Immune System

47:42 Black Maternal Mortality and Systemic Health Gaps

57:23 Dr. Shepherd’s Message to the Administration

58:43 Role of AI in Healthcare

1:01:40 Generation M: The Book Every Woman Needs

1:03:39 Weight Training as a Longevity Non-Negotiable

1:06:10 Dr. Shepherd’s Morning Routine

1:08:13 Creatine for Muscle and Brain Health

1:12:28 Real-World Recovery: Movement, Nutrition, and Supplements

1:17:14 Connect with Dr. Shepherd

1:21:01 What does it mean to you 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.

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You’ve been told that supplements just make “expensive urine,” and if you’re taking the wrong forms, that criticism is completely valid. In this episode, I’m breaking down the science of bioavailability and exposing why the supplement industry has been prioritizing cost and shelf stability over what actually works in your body. From creatine HCl vs. monohydrate to methylfolate vs. folic acid, the form of a nutrient determines whether it does anything at all.

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Timestamps

00:00 Intro of Show

01:46 What is Bioavailability?

02:29 Different Types of Creatine 

04:04 Folic Acid vs. Methyfolate vs. Vitamin B12

07:04 Magnesium Deficiency Solutions

09:19 Risks of Supplementation without Proper Understanding

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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Sperm count has dropped roughly 1% every single year, and most men have no idea their lifestyle choices are the driving force. I’m back today with Dr. Labib Ghulmiyyah to get specific about what young men can do to protect and improve sperm quality, from eliminating environmental toxins to the measurable impact of just six months of consistent exercise. What would it mean to take your future family’s health as seriously as your own performance?

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Get Dr. Labib Ghulmiyyah’s book, “Gen Tox Live Clean“ here: https://bit.ly/4opv8rC

Connect with Dr. Labib Ghulmiyyah

Website: https://bit.ly/3XiOFOt

YouTube: https://bit.ly/4hJ9oEP

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Watch  the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST:

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Connect with Gary Brecka

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Recommended Supplements for Better Sperm Quality: 

Zinc, Selenium, Methylated B Vitamins, Methylfolate, Omega-3, Vitamins C & E, CoQ10, Lycopene

Timestamps

00:00 Intro of Show

03:52 Biggest Factors of Infertility

06:06 1000 Days of Pregnancy

07:44 Road to a Healthy Pregnancy

11:14 How to Have the Healthiest Sperm?

14:24 Women and Genetic Methylation Testing

20:27 Health Span Starts in the Womb

22:56 Is Supplementation Necessary for Pregnancy?

25:44 Vaginal Birth vs. Cesarean Birth

35:00 Importance of Breastfeeding

41:37 Hormone Replacement Therapy Benefits

49:35 Lesser Anxiety Risks from Children Sleeping with their Parents

54:07 Effects of Migration 

58:10 How to Live Healthily

1:01:49 Impact of Lifestyle in One’s Health

1:07:55 What does it mean to you 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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Hormones don’t randomly fail; they respond to signals from your blood sugar, your liver, your gut, your nervous system, and your cycle. In this episode, I lay out a 4-step female hormone reset protocol designed to restore communication between the brain, ovaries, adrenal glands, gut, and liver without jumping straight to supplements.

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Timestamps

00:00 Intro of Show

01:34 How to Measure Hormones Correctly?

02:24 Blood Sugar: Foundation of Hormone Balance

03:29 How to Clear Estrogen

04:29 Chronic Cortisol is the Enemy

05:44 Alignment with Women’s Cycles

07:03 Join the TUH VIP

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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Most people spend their entire lives marching toward someone else’s definition of success, then wonder why they feel empty when they finally arrive. Sahil Bloom calls this the “arrival fallacy,” the lie that happiness lives on the other side of the next achievement, promotion, or milestone. In this powerful conversation, Sahil shares the exact moment he realized his definition of wealth was incomplete, the framework for identifying your meaningful struggles, and practical rituals for creating space in a world designed to keep you overstimulated and reactive. Your life changes when you close the gap between what you say matters and what your actions prove matters.

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Get Sahil Bloom’s book, “The 5 Types of Wealth“ here: https://www.the5typesofwealth.com/

Listen to "Curiosity Chronicle" on all your favorite platforms! 

Spotify: 

Apple Podcasts: https://podcasts.apple.com/us/podcast/curiosity-chronicle/id1618515146

Connect with Sahil Bloom

Website: https://www.sahilbloom.com/#Hero

YouTube: https://youtube.com/@sahil_bloom?si=gnafU7XoDD2wmw_-

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Timestamps

00:00 Intro of Show

04:48 The Perspective that Shifted Sahil’s Life

15:04 What Do You Measure in Life?

20:26 The Five Types of Wealth

23:24 Where to Start in Building Your Dream Life?

27:06 Loneliness as the Real Pandemic

33:37 Being Comfortable with Being Bored

40:40 Day in the Life of Sahil

43:06 Defining Your Non-Negotiables

47:12 Sahil’s Entrepreneurial Journey

48:01 Investing in People vs. Idea

56:05 Mindset for Success

59:30 Meditation to Create Space in Your Life

1:07:19 What does it mean to you 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.

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Long work days, packed schedules, and brutal commutes have turned what should be a quick workout into a time-consuming ordeal, and that’s exactly why most people never start. I’m here to eliminate every excuse. 20 to 40 minutes of intentional training done four to five times per week from your own living room can dramatically improve cardiovascular health, muscle strength, and metabolic markers, and that’s called, “snacking on exercise!”

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Timestamps

00:00 Intro of Show

01:50 Why Should You Exercise?

02:51 Steps to Working Out at Home

04:04 What Type of Training Can You Do at Home?

06:06 Home Workout Equipment

07:44 Join the TUH VIP

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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How does a self-taught ultra runner from rural Iowa end up living with one of music’s biggest stars and helping him lose 260 pounds? Matt Johnson’s journey from a near-suicide attempt with three thousand dollars to his name to moving into a Beverly Hills mansion and transforming Jelly Roll from barely walking a 5K to running his first mile is one of the most unlikely accountability stories in fitness!

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Website: ⁠https://bit.ly/4qQ9bTd⁠ 

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Timestamps

00:00 Intro of Show

02:22 Matt Johnson’s Back Story

23:27 The Book that Changed His Life

26:16 Matt’s Running Journey

37:15 Brand Partnerships

40:33 Moving in and Training with Jelly Roll

45:13 Running for a Good Cause

45:44 Where Does One Start?

52:02 Managing Mental Health while Ultra-Endurance Running

58:00 What’s Next for Matt?

56:54 Breaking Guinness World Records

1:00:04 Overcoming Depression After the Texas Race

1:06:42 What does it mean to you to be an Ultimate Human?

1:07:50 Connect with Matt

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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I’m sitting down to answer your most searched Google questions, from the specifics of my whole-food diet and daily morning routine to the exact protocol I used to transform Dana White’s health. I’ll explain why I treat my body like a temple by filtering my environment and how you can use biological "superpowers" like fasting and breathwork to reclaim your baseline. It’s all about the simple, repeatable science that turns the lights on every single day.

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Timestamps

00:00 Intro of Show

01:02 Gary’s Whole Foods Diet

02:22 Why Does Gary Live in Miami?

03:15 Gary’s Morning Routine

04:56 Does Gary Ever Eat Doughnuts?

06:49 How Did Gary Transform Dana White’s Health?

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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What if your entire year could fit on one piece of paper? Jesse Itzler reveals how he designs his life around one massive annual challenge (his "misogi") plus six mini-adventures every other month to guarantee newness and kill routine. The conversation shifts to concrete frameworks, why Devon Lévesque red-marked half his calendar after identifying his five core values, how Jesse plans rewards to fuel harder work periods, and why "yes, and" energy might be the most underrated success factor nobody talks about.

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Watch  the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST:

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Timestamps

00:00 Intro of Show

04:53 How to Design Your Life

10:27 Jesse and Devon’s Adventures Together

19:21 “Learn Like You’ll Live, Live Like You’ll Die Tomorrow”

27:52 Life Designing at Any Age

41:38 The Ripple Effect 

47:21 Promix Nutrition Journey

52:57 The Spiritual Billionaire

57:54 Intentionally Designing Your Calendar

1:06:44 Intentionality in Personal Relationships

1:13:30 Frequency of Authenticity

1:17:45 What does it mean to you 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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