Jay Shetty & Gary Brecka ON 5 Ways Sitting Is Shortening Your Lifespan

Small changes in your daily routine can lead to a healthier lifestyle. In this episode of On Purpose, Jay Shetty invites Gary Brecka, the Co-Founder and Chief Biologist of 10X Health and the founder of The Ultimate Human.

Small changes in your daily routine can lead to a healthier lifestyle.

In this episode of On Purpose, Jay Shetty invites Gary Brecka, the Co-Founder and Chief Biologist of 10X Health and the founder of The Ultimate Human.

Throughout the interview, you will discover how simple daily habits can enhance your emotional health, decrease health hazards, and promote overall well-being. You'll also learn about the dangers of a sedentary lifestyle and the importance of regular physical activity.

Predicting Death with Real-Life Data

Gary Brecka explained to Jay Shetty that life insurance companies have access to extensive health data and can anticipate someone's death with incredible accuracy. He previously worked in this industry and learned first-hand about the prediction capabilities. They rely on a wealth of data that includes medical records, demographic information, and specific details about causes of death. Life insurance companies have access to unique data like no other institution, which allows them to make precise mortality predictions.

Brecka clarified that this predictive ability is not just about placing individuals on a general curve based on age and gender but also determining specific mortality risks. The analyzed data includes red blood cell counts, hemoglobin levels, hormone levels, and nutrient deficiencies. Based on this information, the company can predict the onset and severity of diseases, and eventually, how long someone is likely to live.

However, there is also a human side to the data. Brecka shared with Jay Shetty that simple lifestyle changes can prevent many premature deaths. A lot of health issues stem from nutrient deficiencies rather than diseases. He highlights that basic nutrients deificiencies (such as vitamin D3) or hormonal imbalances play a major role in our health decline.

Therefore, Brecka urges the listeners to review their lifestyle and start making small changes that can improve their quality of life and even longevity. He also emphasizes the importance of doing an in-depth screening to understand one's body's deficiencies. He believes that data-driven approaches have the potential to revolutionize and improve human health, especially through personalized health management.

Oxygen Influences the Mood and Memory

Brecka told Jay Shetty that oxygen levels heavily influence brain function and emotional states. Elevated emotional states (such as joy and arousal) are associated with high oxygen levels, while lower emotional states (like anger) require less oxygen.

Brecka told Jay Shetty, "The presence of oxygen is the absence of disease." According to him, optimal oxygen levels can prevent many health issues. The biologist explained that emotions are processed in the amygdala, the gateway to the hippocampus, where memories are stored. So, our emotional states also influence memories and future consciousness.

Furthermore, Brecka argues that many mood disorders are due to a lack of "mental fitness," often caused by nutrient deficiencies. He told Jay Shetty that you can improve your emotional well-being by maintaining a healthy lifestyle, which includes regular physical activity, eating whole foods, and having a sense of purpose.

Sedentary Life Increases Mortality

Because oxygen is important for a healthy lifestyle, Brecka highlights to Jay Shetty the importance of daily movement. A sedentary lifestyle is one of the leading causes of mortality, as it reduces the oxygen levels in the body. When sitting for extended periods, the body lacks oxygen and becomes more prone to diseases. Without adequate oxygen, body cells (especially mitochondria) can't efficiently produce energy, eventually leading to cellular metabolic sickness and increased disease risk.

To increase oxygen levels in the brain and body, Brecka suggests avoiding prolonged periods of inactivity. Breathing shallowly while sitting results in re-breathing carbon dioxide-rich expired air. Therefore, he recommends activities like breath work and regular physical movement to enhance respiratory efficiency, increase oxygen intake, and improve the blood's oxidative state.

Breathwork

Gary Brecka emphasizes how breathwork can improve health and longevity. He explained to Jay Shetty that shallow breathing is a common symptom of stress and anxiety. It limits oxygen intake and makes the body more vulnerable to disease. Brecka suggests embracing breathwork practices to increase the oxygen level in your body. One method he recommends is the Wim Hof style of breathwork - a combination of deep and slow breathing exercises.

Brecka details an exercise for the listeners: count your breaths in a minute. Often, people realize they are taking 15-20 shallow breaths. After counting your breaths, aim for four deep breaths per minute next. When you take deep breaths, you engage the lower lobes of the lungs, where most of the oxygen storage capacity lies.

As part of his morning routine, the biologist takes three rounds of 30 deep breaths. He shared with Jay Shetty that after the 30th breath, he exhales and holds his breath as long as possible, each time for longer. This exercise can be done anytime, anywhere, and doesn't require any gear or space.

Vitamin Deficiencies and Mental Health

Gary Brecka told Jay Shetty that many mental health disorders are often misunderstood and treated inadequately. Often, vitamin deficiencies play a significant role in these disorders. He highlights that neurotransmitters (which govern our moods and emotional states) largely derive from nutrients and amino acids processed in the gut. If you lack essential nutrients, this can lead to neurotransmitter imbalances, which, in turn, can be diagnosed as mental health disorders.

As an example, the biologist told Jay Shetty that anxiety is linked to elevated neurotransmitters called catecholamines. Their imbalance can cause fear responses even in the absence of real threats. Our brains cannot differentiate between real and imaginary dangers and react similarly. So, this indicates that the brain's perception of fear can be influenced by chemical imbalances rather than external factors alone.

Brecka gave the example of Dr. Chris Palmer from Harvard University, who treats severe, drug-resistant psychiatric illnesses with supplements and ketogenic diets. This may demonstrate that nutrient deficiencies may underlie mental health conditions. Brecka told Jay Shetty that we can improve depression, anxiety, and even addiction by addressing these deficiencies rather than simply treating the symptoms.

Additionally, he explains that many neurotransmitters (such as serotonin and dopamine) are synthesized in the gut from amino acids. When they are deficient, they impair the production of their corresponding neurotransmitters, which can lead to mental health issues. Addressing these deficiencies through diet and supplements can improve mental health.

Nutrient deficiencies can also impact the quality of sleep, in addition to mental health problems. To identify and address these shortages, Brecka suggests detailed bloodwork and genetic tests. In his opinion, personalized health data can help correct imbalances on a case-by-case basis.

Brain Fog Cause by Low Oxygen Levels

Many people experience brain fog nowadays. Brecka shared with Jay Shetty that brain fog, low energy levels, and poor sleep are all due to low blood oxygen levels. He explained that red blood cells carry oxygen throughout the body. They are produced in the bone marrow under the hormone testosterone. If testosterone levels are low, red blood cells and hemoglobin production decreases, resulting in fatigue and brain fog due to low oxygen levels. To improve these conditions, the biologist suggests optimizing levels of vitamin D3 and DHEA, which are precursors to testosterone.

Brecka explains that improving the oxidative state of the blood can enhance energy levels, focus, and sleep quality. He warns against sleep medications; these can mask the symptoms of hypoxia by blocking the brain's response to low oxygen levels. Upon waking, this can cause grogginess and a feeling of suffocation.

Methyl Folate Over Folic Acid

Gary Brecka discusses with Jay Shetty the challenges women face during pregnancy and postpartum. Estrogen levels fluctuate significantly during a woman's cycle and reach higher levels during pregnancy to protect the fetus. Therefore, maintaining a balanced hormone ratio postpartum is crucial for the woman's overall health.

Often, doctors recommend the intake of folic acid before and during pregnancy. However, Brecka warns that a common gene mutation makes the conversion of folic acid into methyl folate impossible for some people. For a healthy pregnancy, the body needs methyl folate. Therefore, he advocates for supplements of methyl folate instead of folic acid because the gene mutation can have a serious health impact, such as increased miscarriages, infertility, and postpartum depression.

Moreover, the biologist emphasizes the importance of genetic testing, such as a simple cheek swab, to identify gene mutations that affect nutrient processing. This way, you can ensure to receive the correct nutrients during pregnancies, reduce the risk of deficiencies and associated health problems.

Health Issues Are Like a Conveyor Belt

Often, we blame our mental state for our struggles, but Brecka highlights to Jay Shetty that the cause may be internal deficiencies. He told Jay Shetty that, for example, anxiety can stem from genetic mutations affecting nutrient conversion, not from external triggers. Similarly, gut issues may result from deficiencies in essential nutrients like methyl folate, affecting gut function rather than recent food intake.

Brecka explained that many symptoms are due to internal imbalances, not external factors. Deficiencies are often inherited and can disrupt bodily processes. For instance, genetic mutations affecting nutrient conversion can lead to conditions like hypertension or hypothyroidism. The symptoms seem familial, yet the condition arose due to inherited deficiencies.

The biologist advocates for genetic testing to better understand the body. The more you understand your health and the reasons behind your symptoms, the more chances you have to correct the underlying cause instead of treating only its manifestation.

The Dangers Hiding in Tap Water

One of the dangers for our bodies lies in tap and bottled water. Brecka shared with Jay Shetty that tap water often contains fluoride, chlorine, microplastics, glyphosate, and pharmaceuticals, all detrimental to our health. Fluoride alone has been linked to lower IQ levels in children¹. Similarly, chlorine (another common water pollutant) from tap water is easily absorbed through the skin.

Similarly, plastic bottles pose another significant health risk due to bisphenols (BPAs), synthetic estrogens. They were historically used in female hormone therapy and can leak into food and beverages, especially when heated or in contact with acidic substances. BPAs can negatively impact and disrupt women's hormonal cycles.

So, Brecka tells Jay Shetty that he advocates for filtered water over tap or bottled water. To purify it, the biologist recommends using a four-stage reverse osmosis filter and adding Baja Gold or Celtic sea salt to re-mineralize it. He explained that we need to be intentional about what we consume and understand the impact of harmful substances on our health.

More From Jay Shetty

Listen to the entire On Purpose with Jay Shetty podcast episode on “Gary Brecka ON 5 Ways Sitting Is Shortening Your Lifespan & 2 Changes to Transform Your Daily Routine” now in the iTunes store or on Spotify. For more inspirational stories and messages like this, check out Jay’s website at jayshetty.me.