Health guru claims to have reversed his biological age to 20, sparking debate over what actually works

Gary Brecka, a 55-year-old wellness influencer whose client roster reportedly includes Sir David Beckham, Kendall Jenner and Cristiano Ronaldo, says he has reversed his biological age to that of a 20-year-old and minimizes his risk for age-related diseases such as diabetes and dementia. The boast comes as a growing industry around longevity and biohacking continues to attract attention and money, with the global market estimated at about £18.5 billion.

Brecka, who has millions of social media followers, operates in a high-end niche within longevity medicine. He charges clients roughly £40,000 for an hour-long one-on-one session and sells an at-home DNA test for about £349 that purports to reveal nutrient needs, energy levels and biological age. Yet he also emphasizes that, in his view, dramatic results can be achieved without vast expenditure. “If I was to sum up what I learned in that entire career, it would be the reason why much of humanity isn’t living healthier, longer lives is because of modifiable risk factors – dietary and lifestyle changes,” Brecka told a UK outlet.

Despite the lofty price tag and his celebrity clientele, Brecka argues that the core message is accessible: simple lifestyle choices can make a meaningful difference. He points to a broad program built around nutrition, sleep, stress management, fasting and exercise, while incorporating technologies and methods that he says support the body’s natural defenses against aging. In interviews and on social media, he outlines components of his routine that he says contribute to maintaining a younger biological profile, while also acknowledging that the field is still evolving.

A core tenet of Brecka’s approach is dietary balance that includes red meat as part of a varied, natural diet. He argues that animal fat carries nutrients that support muscle and brain health and contends that health warnings around red meat are overstated, blaming processed foods for much of the risk associated with diet. “Can you eat red meat? Absolutely, it’s not killing you,” he says, adding that the real danger lies in processed products. The stance sits amid ongoing debate among nutrition scientists about meat’s role in a healthy diet. Dr Federica Amati, a researcher at Imperial College London and a senior nutritionist, cautions that regular red meat consumption has been linked with higher risks of colon cancer, type 2 diabetes and heart disease, and recommends moderation and mindful portion sizes. Experts agree that nutrition is nuanced, and that exclusionary or overly restrictive diets can lead to nutrient gaps, such as vitamin B12 deficiency seen in some vegan populations.

Brecka’s regimen also emphasizes daily breathwork and time outdoors. He prescribes 30 minutes of breathing exercises each morning, arguing that box breathing—four seconds in, four out, repeated for half an hour—paired with outdoor exposure helps synchronize circadian rhythms and lowers stress. He maintains that sunlight in the morning supports hormonal balance and sleep quality, a view echoed by researchers who have linked regular daylight exposure to improved circadian alignment and reduced cardiovascular risk. Professor Dame Linda Partridge, an aging expert at University College London, notes that morning light can help counteract aging’s impact on sleep and health, while acknowledging that the science on a single breathwork routine as a life-extending intervention remains preliminary.

Intermittent fasting also features prominently in Brecka’s plan, with claims that fasting for up to 16 hours daily can curb overeating and eliminate senescent “zombie” cells—immune- and metabolism-related aging byproducts that Brecka says accumulate in the body. He occasionally promotes a three-day fast under supervision. Major reviews of fasting in humans show a range of benefits, including weight loss and improved metabolic markers, but researchers emphasize that the evidence for rapid clearance of senescent cells in humans is not definitive. Prof Partridge cautions that while fasting can have health advantages, a three-day fast is not appropriate for everyone and may be impractical for many people.

For exercise, Brecka advocates a modest routine: about 20 minutes of activity before breakfast, arguing that fasted workouts encourage fat use and kick-start the day, paired with strength training to support joints and bones. This aligns with general guidance from health authorities that recommend around 150 minutes of moderate exercise per week, including strength training at least twice weekly. A landmark analysis published in 2022 found that any amount of strength training lowers death risk from multiple causes, underscoring the value of building muscle as people age.

Another element Brecka highlights is sleep quality, including a practice of wearing an eye mask to block light at night. He argues that light exposure can raise cortisol and disrupt sleep if not controlled. While scientists acknowledge that poor sleep is tied to higher risks of hypertension and other diseases and that sleep quality matters, experts are less certain that wearing an eye mask provides a measurable life-extension benefit beyond maintaining a dark sleeping environment. University College London aging expert Partridge says that a dark room suffices for most people, and while eye masks are harmless, the evidence that such a simple device dramatically extends life is not established.

Taken together, the range of Brecka’s recommendations overlaps with well-supported health practices—regular physical activity, adequate sleep, and attention to circadian rhythms—while some elements, such as ultra-early fasting regimens and the sweeping claim of reversing biological age, remain subjects of ongoing scientific debate. Scientists emphasize that no single program has been proven to halt aging or reverse one’s biological age, and they urge people to consider medical history, current health status and professional guidance before adopting aggressive fasting or untested protocols.

The broader longevity market has drawn scrutiny as well. Biohackers, longevity doctors and wellness influencers can drive demand for specialized services and tests, even as mainstream medical consensus stresses that evidence for dramatic anti-aging results is still evolving. Experts say that individuals seeking to improve health should prioritize foundational factors with robust evidence, such as smoking cessation, balanced diets rich in fruits and vegetables, regular physical activity, maintaining a healthy weight, getting regular medical checkups, and addressing metabolic risks under professional care.

In summary, Brecka presents a high-profile blend of accessible lifestyle changes and premium wellness services, framed by a claim to reverse aging. For readers, the takeaway is nuanced: several of his recommendations align with established public health guidance, while others—especially the assertion of turning back the biological clock—should be weighed against current scientific limits. As the field of longevity medicine grows, experts anticipate more rigorous, large-scale studies to distinguish what truly extends healthy lifespan from what remains marketing within a rapidly expanding wellness ecosystem.