The Ultimate Human with Gary Brecka

Jim Stoppani, PhD, joins Gary Brecka to explain anabolic resistance, why leucine decides whether a meal builds muscle at all, and why he takes his branched-chain amino acids 30 minutes before eating instead of with the meal. Plus protein absorption from whole food versus whey versus free-form aminos, cardio versus weights when time is short, and how to train after 50 without getting hurt.

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Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST:

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Timestamps

00:00 - Intro of Show

04:48 - Creatine as an energy molecule

07:04 - Creatine's brain and memory benefits

07:48 - Creatine and sleep deprivation

08:35 - Monohydrate vs hydrochloride

11:17 - Why creatine wrecks your stomach

16:02 - From Yale to Weider magazines

19:16 - Buzzword labels and underdosing

24:22 - The five pillars of supplementation

26:14 - When to take creatine

28:41 - Building muscle after 50

29:08 - Anabolic resistance and leucine

30:24 - How to actually use BCAAs

34:24 - Whole food vs shakes vs aminos

36:25 - Weights vs cardio on a time budget

41:32 - Myostatin and gene therapy

51:19 - Is the anabolic window dead?

54:15 - Three protein meals beat two

56:21 - The must-have supplements

58:39 - NAD, NMN and aging

1:00:14 - What it means to be an ultimate human

Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.

Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.
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Everyone thinks testosterone is bad for your heart, but with 10,000 receptors for it in the heart alone, I'd argue low testosterone is the real cardiovascular risk. In this solo Q&A, I answer the 11 questions you ask me most, from TRT and vitamin D to folate and my morning breathwork. It all comes back to one thing: you're not broken, you're deficient, and that's fixable.

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Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST:

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Connect with Gary Brecka

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Timestamps

00:00 Intro of show

01:56 Is Gary Brecka a real doctor?

03:50 Hormone replacement therapy explained

04:42 Testosterone and your heart

05:22 Which diet actually extends life

06:24 What Gary eats in a day

06:46 The daily morning drink and stack

08:42 How to do a 3-day water fast

09:14 The MTHFR gene mutation

10:54 Vitamin D3 dosing and K2

11:59 Folate versus folic acid

12:50 Morning and nighttime breathwork

15:48 Weight loss and the 30 30 30 method

17:02 Getting tests outside the U.S.

17:49 Pick one habit to start today

Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.

Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.
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Over half the pets in our country are overweight, and Dr. Judy Morgan puts dog cancer incidence at 1.6 out of every two. Our animals are living shorter lives than they did in the 1970s, with better diagnostics and more treatment options than ever. Dr. Morgan explains what actually changed.

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Timestamps

00:00 Intro of show

04:18 Pet Obesity, Cancer, and Longevity Rates

08:20 Carbs in Kibble and Why Cats Cannot Handle Them

10:06 How Often Dogs and Cats Actually Need Vaccines

17:27 Flea, Tick, and Heartworm Chemicals

29:00 Heartworm Prevention and the Immune System

36:15 Why Judy Feeds Zero Kibble

37:38 AAFCO Minimums and What Pet Food Labels Hide

39:41 Rendering: What Is Actually In Meat Meal

42:53 Mold Toxins and Aflatoxins in Dry Kibble

47:18 Why Kibble Counts as Ultra-Processed Food

56:20 Best Raw and Human Grade Pet Food Brands

1:05:00 Why Indoor Cats Are Stressed

1:13:05 Herbs, CBD, and Flower Essences for Pet Anxiety

1:17:29 Raw, Fresh, and Home-Cooked Pet Food

1:20:23 How to Switch a Cat Off Kibble

1:28:09 Natural Flea, Tick, and Lyme Prevention

1:33:34 What It Means to Be an Ultimate Human

Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.

Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.
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You might think you can't quit sugar because you lack discipline, but the truth is your brain runs sugar on the same reward circuit as cocaine, and no amount of willpower beats a system that's been physically rewired against you. I'll show you exactly what's happening in your brain and gut, and give you three things you can do starting tonight to break the cycle for good. Fix the root, and the cravings follow.

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Timestamps

00:00 - Intro of show

01:21 - The 10 PM fridge problem

01:46 - Sugar and the cocaine comparison

02:16 - Your brain's reward circuit

02:39 - The dopamine and opioid two for one hit

03:00 - Receptor downregulation and tolerance

03:13 - What the 2025 review found

03:39 - Why willpower can't win

04:00 - The gut microbiome craving loop

04:30 - Dysbiosis and the Western diet

04:49 - Biology problem, not character flaw

05:30 - Tool one: the 10 minute water rule

06:40 - Tool two: 30 grams of protein in the morning

07:13 - Tool three: crowd sugar out with fiber and fat

07:55 - The full 30 day protocol

08:19 - Days three to five: where people quit

09:03 - What to do starting tonight

Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.

Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.
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You'd think a 100% terminal diagnosis leaves you only one path, but Jordan Rubin proved otherwise, twice. I sat down with him to unpack how he clawed back from 104 pounds and 69 failed doctors with Crohn's at 19, then beat a 90-day cancer death sentence at 33, and the raw dairy, ancestral-eating, and faith-first framework that came out of both. If you take one thing from this conversation, let it be his "vitamin H", hope, the most deficient nutrient we have, and the first ingredient in any real healing.

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Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST:

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Connect with Gary Brecka

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Timestamps

00:00 - ​Intro of Show

00:50 - Crohn's diagnosis at 19

05:00 - Down to 104 pounds in a wheelchair

06:30 - 69 doctors and failed treatments

08:00 - The hospital night he nearly died

09:30 - The step of faith and the before photo

16:00 - Meeting Bud Keith in San Diego

19:30 - Raw dairy and 29 pounds in 40 days

23:00 - Building Garden of Life

30:00 - Terminal cancer diagnosis at 33

34:00 - Refusing conventional treatment

36:00 - The 40-day raw omnivore protocol

42:00 - Reframing the disease and guarding your mindset

47:00 - The Biblio diet framework

52:00 - Meat, dairy, bread, fat, and salt

56:00 - What to do starting tomorrow

1:06:00 - Herbs, spices, and healing leaves

1:11:00 - Vitamin H, the most deficient nutrient

1:11:17 - What it means to be an ultimate human

Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions.

Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature.
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