For many, the festive season is a time of indulgence, marked by sweet mince pies, Christmas pudding, and perhaps one too many glasses of fizz. While magical, it can also be a period of excess that leaves people feeling drained. However, one prominent figure in the wellness world argues it doesn't have to be this way.
Who is Gary Brecka?
Gary Brecka, a Florida-based human biologist and longevity expert often dubbed a 'biohacker', has gained significant attention for his rigorous approach to extending lifespan. While not a medical doctor, he counts celebrities like David Beckham and the Kardashians among his clients and has amassed a large online following. He is known for using advanced tools like hyperbaric oxygen chambers and infrared light beds at home. Yet, he insists a healthier Christmas doesn't require expensive gadgets, sharing five simple hacks with the Daily Mail.
1. Kickstart the Day with a Dopamine-Resetting Walk
Brecka advocates beginning Christmas morning with a walk, even before opening gifts or looking at screens. "Even 10 to 15 minutes of cold, natural morning light tells your brain it's daytime, resets cortisol, boosts dopamine, and stabilises mood for the entire day," he explains. This practice aligns the body's circadian rhythm by signalling to the brain's suprachiasmatic nucleus, reducing evening cortisol and promoting wakefulness by halting melatonin production.
2. Prioritise a High-Protein Breakfast
With traditional festive foods often high in sugar and fat, Christmas Day can become a "blood-sugar rollercoaster." To combat this, Brecka starts with 30-40 grams of protein. This helps blunt glucose spikes, reduces cravings, and maintains steady energy levels by slowing carbohydrate absorption. He identifies glucose variability as a key driver of holiday fatigue and mood swings.
3. Use Electrolytes for Enhanced Hydration
Contrary to the belief that holiday tiredness stems solely from overeating, Brecka points to dehydration and mineral loss. "I load electrolytes in the morning and again before dinner," he says. He highlights that sodium, potassium, and magnesium improve cellular hydration and mitochondrial function, which can reduce post-meal lethargy and aid digestion.
4. Embrace Cold Exposure
A cornerstone of Brecka's routine, cold exposure is his "favourite holiday hack." He claims it reduces inflammation, boosts mitochondria, and elevates mood. The practice is said to activate brown adipose tissue (a calorie-burning fat) and increase norepinephrine by 200-300%, leading to better energy and mental clarity. Some research supports cold water immersion activating this fat, though conclusive evidence on mental health benefits is still lacking.
5. Stop Eating 2-3 Hours Before Bed
Even during late festive celebrations, Brecka advises finishing eating several hours before sleep. "Eating too close to bedtime elevates core body temperature and increases nighttime cortisol, both of which impair deep and REM sleep," he states. Creating this digestion buffer aids leptin regulation and improves next-day energy, with studies linking earlier eating to better blood sugar control and reduced inflammation.
By integrating these five strategies, Gary Brecka demonstrates that enjoying the festive season doesn't necessitate abandoning health-conscious habits, offering a blueprint for maintaining energy and wellbeing amidst the Christmas cheer.
