You don’t have to be a billionaire to biohack your way to a longer life.
“The most powerful biohacks are free and they dramatically outperform supplements and gadgets,” Gary Brecka, a human biologist and longevity expert, told The Post.
He would know. The 55-year-old claims that simple lifestyle tweaks have helped him reverse his biological age to 20 — and argues that a 150-year lifespan may soon be routine, not remarkable.
“If you’re alive in five years, I believe it will be your choice whether or not you want to live to 120 to 150 years old,” Brecka told Sean Hannity on Fox Nation earlier this year. “I truly believe that.”
The famed biohacker has worked with elite athletes and A-listers, from UFC president Dana White and soccer legend David Beckham to the Kardashians, helping them boost their health and performance with custom, data-driven protocols.
But Brecka insists the real work begins at home — and it won’t cost you a dime. These are his six favorite budget-friendly biohacks.
Rise and shine
First up: Soak in some morning sunlight.
“Within minutes of waking, I step outside and get first-light exposure,” said Brecka, host of “The Ultimate Human” podcast. “This is one of the most powerful biohacks.”
Early sunlight hits the photoreceptors behind your eyes and instantly sets your circadian rhythm, he explained. Also known as your body’s internal clock, it regulates your sleep-wake cycle, hormone release, body temperature and metabolism.
Catching some rays first thing in the morning has also been shown to boost your mood and sharpen your focus, giving your day an instant lift.
Breathe deep
“Oxygen is the most overlooked performance enhancer on the planet,” Brecka said. He spends five minutes every morning doing structured breath work to supercharge his system.
“More oxygen equals more mitochondrial energy,” Brecka explained. “It improves anxiety, focus and metabolic efficiency.”
This helps support physical and mental performance throughout the day and may also slow aging while protecting against chronic disease.
Go barefoot
Next: Kick off your shoes and hit the grass.
“Standing barefoot on natural earth reduces inflammation by allowing electrons to discharge into the ground,” Brecka said.
Grounding — or earthing — is an ancient practice with roots in indigenous cultures and traditional Chinese medicine. Modern supporters argue that our rubber-soled shoes block the flow of Earth’s natural electrons, throwing the body out of balance.
While the research is somewhat limited, studies suggest that grounding may deepen sleep, reduce cortisol levels, relax muscles and improve your mood.
Take the plunge
This next budget-friendly hack is only for the brave. Brecka says cold exposure is one of the best ways to raise dopamine levels, reduce inflammation and support your immune system — no wonder it’s one of the hottest trends in wellness today.
“If I’m home, I do a cold plunge for four minutes. If I’m traveling, a cold shower works,” he said, adding that it “costs nothing.”
Pound the pavement
Brecka also recommends taking a stroll after a meal. “A brief 10 minute walk after eating can reduce blood sugar spikes by up to 20% and improve glucose control,” he explained.
A short walk jump-starts digestion and reduces gas and bloating. It can also enhance circulation and helps lower blood pressure, which supports heart health.
Lights out like clockwork
“Going to bed at the same time each night is one of the most potent metabolic tools available,” Brecka said.
A consistent bedtime keeps key hormones — like cortisol, ghrelin and leptin — in check, helping your body manage hunger, fullness and fat storage. It also stabilizes glucose processing and insulin response.
Sticking to a consistent sleep schedule has also been shown to deliver deeper, more restorative rest, making rolling out of bed the next day a whole lot easier.
“My day starts the night before,” Brecka said. “If I own my nighttime routine, my biology performs the next morning.”
