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.
Mineralised water before coffee Large glass of water + a pinch of unrefined sea salt; essential amino acids
Rehydrate and replace electrolytes before caffeine or food.
Grounding and sunlight outside A few minutes barefoot on grass with morning sun
Morning light anchors circadian rhythm. Grounding's claimed benefits have limited evidence.
Breathwork ~10 min cyclic breathing (Wim Hof style)
Used for oxygenation, stress and alertness. Never do breath-holds in or near water.
Cold exposure 3-6 min cold shower or plunge
Releases norepinephrine for alertness and builds stress resilience.
Wind down with the 10-3-2-1-0 rule No caffeine 10h, no food/alcohol 3h, no work 2h, no screens 1h before bed; box breathing 4-4-4-4
Protects sleep by removing the common disruptors in order.
Red light therapy Red/infrared light exposure
Used for skin and recovery; evidence is emerging, not settled.
Methylation-targeted supplements Based on a methylation/MTHFR genetic test: methylated B12 and methylfolate, etc.
The defensible version: correct real, tested deficiencies rather than supplementing blindly.
Hydrogen water Molecular hydrogen tablets dissolved in water
He calls it a top biohack. Be honest: human evidence is limited and the claims and pricing are widely contested.
This protocol works from your actual levels. Testing partner coming soon.
- Red light therapy panel
We may earn a referral fee if you book testing through a future partner link; it will never affect which tests are listed here. This is not medical advice or a diagnosis.
The foundations he stacks, morning light, breathwork, cold, movement and correcting genuine nutrient deficiencies, are well supported.
View sources
Gary Brecka's supplement stack and morning routine (his stated protocol)
A critical look at the hydrogen-water and grounding claims
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 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.
Is this for you
- 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
Cautions
- 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
- Cold plunge
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