Superhuman Protocol
Gary Brecka's Superhuman Protocol layers a free morning stack, grounding, breathwork, cold exposure, sunlight and mineralized hydration. It adds methylation-targeted supplements based on genetic testing. The foundations, light, breathwork, cold, movement, correcting real deficiencies, are well supported, but the branded extras like hydrogen water and grounding mats have thinner, contested independent evidence, so test before you supplement.
Brecka's Superhuman Protocol layers grounding, breathwork, cold, sunlight and mineral hydration, plus methylation-targeted supplements based on genetic testing. By design most habits have a free version and a paid one. We keep the free habits free, sell the defensible items, and flag the claims (especially hydrogen water and grounding) where independent evidence is thin.
Why it works▼
Mineralised water before coffee
Rehydrate and replace electrolytes before caffeine or food.
Grounding and sunlight outside
Morning light anchors circadian rhythm. Grounding's claimed benefits have limited evidence.
Breathwork
Used for oxygenation, stress and alertness. Never do breath-holds in or near water.
Cold exposure
Releases norepinephrine for alertness and builds stress resilience.
Wind down with the 10-3-2-1-0 rule
Protects sleep by removing the common disruptors in order.
Red light therapy
Used for skin and recovery; evidence is emerging, not settled.
Methylation-targeted supplements
The defensible version: correct real, tested deficiencies rather than supplementing blindly.
Hydrogen water
He calls it a top biohack. Be honest: human evidence is limited and the claims and pricing are widely contested.
- People who want a free, habit-based morning stack
- Those who want the foundations (light, cold, breath) without expensive gear
- Biohackers who test before they supplement
- The 10X Health genetic methylation test (about $599, five genes) makes disease-risk and biological-age claims that independent reviewers say are overstated; it is optional, and a methylated B-complex is a benign supplement you do not need a gene test to take
- Several signature claims (hydrogen water, grounding) have limited or contested evidence; independent scientists have criticised both the science and the pricing. The branded gear is optional, not essential
- Some product endorsements carry financial or family ties (for example, the hydrogen tablet brand he promotes is co-founded by his son); favour the habit or the molecule over any specific brand
- Breathwork: never do breath-holds in or near water, or while driving; epilepsy, pregnancy or cardiac conditions, avoid or clear with a doctor
- Cold exposure: cardiac conditions, clear with a doctor first
- Do not supplement methylation blindly; base it on real testing with a clinician, and be aware genetic-test marketing can overstate certainty
- IV therapy and similar are clinic-only
- Educational only, not medical advice
- July 3, 2026 Protocol published.
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Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol.ai is an independent platform. This protocol is based on the publicly available work of Gary Brecka and is not created, reviewed, endorsed by, or affiliated with Gary Brecka or Human Biologist · 10X Health.