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Americans are living longer than ever, but they are spending many more of those years sick.
I should know. As a longevity expert and biohacker, I spend my life helping people get back to their best health – advising patients in my clinic and online, where I now have more than five million followers.
Among them are Kylie Jenner and David Beckham. UFC president Dana White said I helped save his life, while Jelly Roll credited me with starting his 300lbs weight loss journey.
I am an increasingly prominent voice in the Make America Healthy Again (MAHA) movement and now even have the ear of Health and Human Services Secretary Robert F Kennedy Junior. In December, I sat down with FDA commissioner Marty Makary to discuss the nation’s escalating disease crisis.
When I was born in 1970, the average life expectancy was 70.8 years, and today it is 79 years. Other rich nations have also seen a similar rise.
But that uptick masks an uncomfortable truth: More people are suffering from chronic diseases than ever before. Two in five Americans are now obese, compared to one in ten more than five decades ago, while three in four are now living with at least one underlying condition, such as diabetes or high blood pressure.
Unlike life expectancy, which measures how long people live, I encourage people to consider their healthy life expectancy, or how long someone can expect to live without major illness or disability.
In terms of what’s driving this down, I keep seeing the same pattern: a poor diet, too little exercise and too little sleep.
Gary Brecka is 55 with a biological age of early 20s. He shares his cheap and simple tips for reversing the clock
To combat the health crisis, biohackers and longevity ‘celebrities’ have resorted to radical solutions such as tracking their nighttime erections, sitting in hyperbaric oxygen chambers and refusing to eat for several hours a day – spending millions of dollars a year trying to cheat death.
But, based on my experience as a biologist, I’ve learned there are four inexpensive habits that nearly everyone can implement to boost their longevity.
I follow the advice myself, and I’ve found it has really boosted my health. At my last aging test, my biological age was 20 years old despite being 53 at the time. (I’m now 55).
My top four tips include building habits like starting your day off with protein, experiencing nature, taking a cold shower and connecting with others.
These things help to stabilize blood sugar, curb cravings, set the body’s internal rhythm, boost alertness and foster a sense of purpose, all crucial ingredients for a long and healthy life.
Here are my top four tips:
Eat 30 grams of protein, first thing
Protein is one of the most important macronutrients because it is the building block for generating and repairing muscle, bone, skin and more.
It is also an excellent appetite suppressant as it takes longer to digest and reduces hunger hormones, helping someone to feel full and lose weight.
To reap the rewards, I advise everyone to follow the 30-30-30 rule popularized first by Tim Ferriss, an investor and author of lifestyle optimization books.
A typical breakfast for me includes a hard boiled egg, avocado, sauerkraut and added protein
It asks people to eat 30g of protein within 30 minutes of waking and to do 30 minutes of light exercise, such as walking, every morning.
For myself, I get the protein via a scoop of supplements mixed into water or coffee. But people can also get their 30g from five eggs, one chicken breast or one cup of Greek yogurt. Fish and shelled hemp seeds are also good sources of the compound.
Eating the protein every morning helps weight loss, making it easier for people to avoid diseases such as heart disease and type 2 diabetes, which limit healthy years.
Get 12 minutes of sunlight every morning
Our bodies run on a sleep-wake cycle called the circadian rhythm that is driven by sunlight.
Exposure to natural sunlight in the morning resets the clock, signals to the brain it is time to be alert, and also causes a spike in waking hormones, setting someone up for a good sleep later.
According to the Cleveland Clinic, it can boost mood by activating the brain’s pineal gland, which releases feel-good hormones, and causes vitamin D production, which may support the immune system.
The importance of direct sunlight every day cannot be underestimated
I urge all my patients to get 12 to 15 minutes of sunlight in the morning. They don’t need to look directly at the sun, just be in a space illuminated by sunlight.
Staring at the light from your phone, lamp or television will not deliver the same benefits. Research suggests its light spectrum is much less varied than natural light and does not prompt the same biological response in the body.
Getting adequate sunlight ensures the body clock is working and helps someone to sleep, which is one of the best longevity drugs we have.
Having too little sleep raises the risk of dementia, heart disease and cancers, which all affect longevity. About one in three US adults do not get the recommended seven hours of sleep per night, according to the CDC.
Cold shower for three minutes
People have been going to extremes, spending hundreds to buy at-home cold plunge pools or waking at dawn to swim in an icy lake.
But really, this level of effort is not required. All you need is a cold shower.
Standing in a cold shower spikes hormones linked to alertness, preparing someone for the day, and boosts circulation by causing blood vessels to constrict.
There is also evidence that it could trigger the body to burn more brown fat – an energy-dense fat stored in small pockets throughout the body – which may help with weight loss.
Everyone from Joe Rogan (pictured) to David Beckham and Ronaldo takes my tips
This helps to increase longevity by keeping the body fit and helping to ward off any chronic diseases.
I recommend people stand in a cold shower for three minutes and set the water temperature to as low as it can go – ideally anywhere from 48 to 52F (8.8 to 11.1C).
A 2025 meta-analysis from Australian researchers found that ice baths reduced stress, while men – but not women – reported better sleep afterwards. Those who took regular cold showers also reported higher quality of life scores compared to those who did not.
Nonetheless, a cold shower isn’t for everyone. Recently, concerns have been raised over the potential risks posed by cold exposure.
The American Lung Association warns online that those with an underlying heart condition should avoid cold plunges and cold showers.
‘Though some benefits for athletes may occur, plunging into cold water can be extremely dangerous,’ the website reads.
‘Cold shock can trigger rapid, uncontrolled breathing or hyperventilation, especially in individuals living with chronic lung disease, which can lead to dizziness or fainting.
‘Additionally, the cold water, which causes your blood vessels to constrict, leads to an increase in blood pressure and forces the heart to work harder.’
Start your day with a conversation
In an age of endless gadgets and apps telling us how best to optimize our bodies, one thing is almost always left behind: socializing.
But talking to others is, I believe, just as important as all those other tips and tricks. It builds a sense of purpose and community, and may also boost mood, reduce inflammation and help to fend off dementia.
Studies on Blue Zones – five regions in the world where people live significantly longer than those in other areas – for example, have shown many of the longest living people there have a strong sense of purpose and connection.
I encourage my patients to talk to someone shortly after waking up, even if it’s just for a minute to ask how they are or a quick check-in on yesterday and what the plan is for the day ahead.
I also tell people to consider joining a running club or gym to help them find like-minded people who they may connect with socially.
