Red Light Therapy, the Best Morning Routine, and Why Peptides are "Big Pharma's Worst Nightmare," with Gary Brecka | Ep. 1361

**SPEAKER_1** (0:00)
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**SPEAKER_2** (0:30)
The Colonel's cooked up a new $10 bucket of the day just for you.

**Gary Brecka** (0:34)
Monday, 24 nuggets for $10. Tuesday, eight piece fried chicken for $10.

**SPEAKER_2** (0:39)
Wednesday, 10 wings for $10.

**Gary Brecka** (0:41)
Thursday, eight tenders for $10.

**SPEAKER_2** (0:44)
Friday, 24 nuggets for... Oh, you guessed it, didn't you?

**SPEAKER_1** (0:49)
$10.

**Gary Brecka** (0:51)
The $10 Bucket of the Day Deal every weekday.

**SPEAKER_1** (0:53)
Only at KFC, it's finger-licking good. The prices and participation variable supplies last. Not available on third-party ordering platforms.

**Gary Brecka** (0:59)
Tax extra.

**Megyn Kelly** (1:01)
Welcome to The Megyn Kelly Show, live on SiriusXM Channel 111 every weekday at NewEast.
Hey everyone, I'm Megyn Kelly. Welcome to The Megyn Kelly Show. Today, we have one of the most preeminent health and wellness experts in the world. Gary Brecka is a human biologist, biohacker and influencer who sits at the helm of RFKJ's Maha Action Committee, that's Make America Healthy Again. Once upon a time, he worked for insurance companies tabulating the expected lifespan of their customers. Now, he uses those same skills to help you beat the odds. He has millions of followers on social media, he has a hit podcast and he is in demand worldwide as an expert in the longevity space. He's founder of The Ultimate Human, a movement designed to help you feel better, look better and live longer naturally. He has many, many prominent fans, including Joe Rogan and UFC president Dana White, who said that, quote, to say Gary Brecka saved my life is the understatement of the century.
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Gary Brecka, welcome back to the show. Great to see you.

**Gary Brecka** (3:27)
I'm so excited to be back, Megyn. We had such a great time last time. I felt like our time got cut too short, so maybe we'll have time to take a deep dive on some things today.

**Megyn Kelly** (3:37)
Same. There is so much I want to ask you about. Let's just start at the beginning, and by that, I mean this morning.
The Gary Brecka morning routine. Go.

**Gary Brecka** (3:47)
Yeah. You want me to just rip it?

**Megyn Kelly** (3:50)
Yeah, let's rip it.

**Gary Brecka** (3:52)
I call it bookending your sleep. I have a specific sleep hygiene that I used to go to bed, and the same thing to wake up. The thing about this routine is that it's easy, it's portable, you can do it anywhere in the world. I've proven it a number of times by sharing my sleep scores onto Instagram.
Last year, I think when I did 14 cities in 18 days, and was able to maintain 88 percent and higher sleep scores, even though I was changing time zones every day for 14 days, people's ears perked up and they started to listen. Because the truth is that sleep is our human superpower, and so I bookend it by using the same routine to go to bed, and the same routine to wake up. So morning routine is within 30 minutes of waking every day, I find my way outside into natural sunlight. You know, what's fascinating about natural sunlight is that it doesn't get the credence that it deserves. Sunlight, certain wavelengths that are only in natural sunlight that are constant on, they're flicker free, I'm not talking about through a window, I'm not talking about through your drapes, I'm talking about exposing your eyes to natural sunlight. This helps set your circadian cycle. So we actually have a clock in our brain. It's called the suprachiasmatic nucleus. It's a very sophisticated name for basically the puppeteer in your brain that is setting your circadian rhythm. And what's so important about circadian rhythm is that this is what governs your menstrual cycle in a female. This is what governs your sleep and wake cycle in all human beings. When your cortisol rises, when your melatonin calms down. This actually governs your digestive tract. It actually sends signals to your digestive tract that you're awake and peristalsis can begin, which is why most people don't use the restroom and have a bowel movement at night. They usually have it first thing in the morning. And so the circadian clock is so important, not just to longevity, but it's very important to how well we sleep that night. The one thing that you can do that is absolutely free to ensure that you get a good night's sleep tonight is get sunlight in your eyes this morning. So within 30 minutes of waking, I'm outside, I'm in natural sunlight. I realize people live in cold climates, they live in dark climates. This light does penetrate through the clouds, so it doesn't matter if it's overcast. Get outside in sunlight and I do three rounds of 30 obnoxiously deep breaths.