55-YEAR-OLD WITH BIOLOGICAL AGE OF 20-YEAR-OLD REVEALS 1 EASY, FREE LONGEVITY TIP

A 55-year-old man who claims to have the biological age of 20 has revealed a free, easy longevity tip. Gary Brecka, a biohacker from Naples, Florida, with 2.8 million followers on Instagram says sleep is key to living a longer life.

Mr Brecka, who used to work in the insurance industry as a mortality expert, said going to sleep at the same time every day is "crucial" for prolonging life. He says "something really special" happens during deep sleep.

Writing in The Telegraph, Mr Brecka explains that when our sleep is deep, the glymphatic system flushes "cellular waste" and toxins from the brain. He adds: "This is a crucial process for maintaining cognitive function."

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The glymphatic system is described by experts as a waste clearance system which eliminates soluble proteins and metabolites from the central nervous system.

It primarily operates during sleep, according to experts, who have noted that there is still much to learn about it.

Mr Brecka, who hosts The Ultimate Human podcast, hails the system for leaving you feeling refreshed after a good night's sleep as the brain has been "scrubbed clean".

He recommends planning sleep, suggesting that readers set an alarm clock for bedtime, as a regular sleep schedule helps regulate the body clock, improves brain function, and enhances metabolic health.

The NHS hails getting a "good" sleep for boosting mood, lowering stress levels and helping with anxiety. It recommends developing a sleep routine, with a set time to start winding down and, as Mr Brecka suggests, going to bed at a fixed time.

According to the NHS, a sleep routine should ideally be the same every day, including at weekends. Blue light emitted by electronic devices such as mobiles, tablets and laptops should be avoided at least an hour before bed as this stops sleep.

The NHS recommends reading, listening to "soft" music or a podcast as well if you have trouble falling asleep. For those who lie awake mulling over what's to come the next day, the NHS recommends making a list to put minds at rest.

Diet, exercise and creating the conditions that work for you are also recommended by the NHS. It says a cool room is usually better for you than a hot, stuffy one, with "good" curtains or blinds helping to keep a room dark.

Silence also helps, so putting phones on silent or leaving them out of the room can also help, according to the NHS.

2025-12-05T21:20:37Z