Biohacking Showdown: Huberman, Brecka, Attia, and Johnson Compared

The biohacking space has evolved from fringe experimentation to mainstream optimization, led by four titans with radically different approaches. Andrew Huberman brings neuroscience to the masses. Gary Brecka emphasizes oxygen and methylation. Peter Attia obsesses over longevity metrics. Bryan Johnson pushes the boundaries of reverse aging. Understanding their philosophies—and contradictions—helps you build your own evidence-based protocol.

Andrew Huberman: The Neuroscientist's Toolkit

Huberman transformed academic neuroscience into actionable protocols. His approach centers on leveraging light, temperature, and breathing to optimize nervous system function. Morning sunlight viewing within 30 minutes of waking. Deliberate cold exposure for resilience. Non-sleep deep rest (NSDR) for recovery. These aren't random wellness trends—they're based on peer-reviewed research from Stanford's labs.
His supplement stack reflects neuroscience priorities: magnesium threonate for cognitive function, apigenin for sleep, fadogia agrestis and tongkat ali for hormone optimization. But Huberman's real genius lies in behavioral tools that cost nothing. The physiological sigh (double inhale, long exhale) immediately calms stress. Forward ambulation (walking) while problem-solving enhances creativity. These protocols work because they align with neural circuitry evolution.
Critics note his protocols can be overwhelming—two-hour morning routines aren't realistic for parents or shift workers. His supplement recommendations sometimes outpace research. But his emphasis on understanding mechanisms empowers informed choices rather than blind following.

Gary Brecka: The Oxygen and Methylation Optimizer

Brecka's approach strips biohacking to fundamentals: breathe properly, methylate efficiently, move consistently. His philosophy: most modern ailments stem from poor oxygen utilization and disrupted methylation. Fix these two factors, and everything else improves. It's reductionist but compelling.
His breath protocol is simple: breath holds to increase CO2 tolerance, improving oxygen delivery. His methylation focus addresses the 44% of people with MTHFR mutations who can't properly process synthetic folic acid. Switch to methylfolate, add methylated B vitamins, and watch brain fog lift. His "superhuman protocol"—red light, PEMF, and oxygen therapy—targets mitochondrial function.
The emphasis on hydrogen water and grounding might trigger skepticism, but Brecka's client results speak volumes. Professional athletes and CEOs report dramatic energy improvements. His approach particularly resonates with those who've tried everything else without success—often they were missing these fundamental pieces.

Peter Attia: The Longevity Mathematician

Attia approaches human optimization like an engineer. Everything is measurable, trackable, and optimizable. His "Medicine 3.0" framework focuses on preventing the "four horsemen": heart disease, cancer, neurodegenerative disease, and metabolic dysfunction. This isn't about feeling better today—it's about extending healthspan by decades.
His protocols are intense. Zone 2 cardio for 180-240 minutes weekly. VO2 max training once weekly. Comprehensive strength training focusing on eccentric movements. Stability and flexibility work. The exercise prescription alone requires 8-10 hours weekly. Add continuous glucose monitoring, regular DEXA scans, advanced lipid panels, and coronary calcium scoring. This is optimization through overwhelming force.
The supplement strategy is equally aggressive: metformin for longevity (controversial), rapamycin (more controversial), NAD+ precursors, omega-3s dosed by blood levels. Every intervention has a biomarker, every biomarker has a target. It's medicine meets venture capital metrics.
Critics argue Attia's approach creates anxiety—constant monitoring and optimization can become its own stressor. The financial investment is substantial. But for those wanting maximum control over their longevity, Attia provides the blueprint.

Bryan Johnson: The Extreme Experimentalist

Johnson takes biohacking to its logical extreme. His "Blueprint" protocol involves 100+ daily supplements, precise meal timing, exercise algorithms, and experimental treatments. He's essentially running a clinical trial with n=1, spending $2 million annually to reverse his biological age.
His day is algorithmic: wake at 5 AM, consume exact meals at exact times, exercise following precise protocols, sleep by 8:30 PM. Every decision is data-driven. Plasma exchanges, gene therapy, stem cells—if it shows longevity promise, Johnson tries it. He's achieved the biomarkers of an 18-year-old at 45, but at what cost?
The Blueprint makes fascinating science but questionable lifestyle. Johnson admits sacrificing social dinners, travel flexibility, and spontaneity. His protocol requires a team of doctors and complete life restructuring. It's less biohacking and more bio-obsession.

The Integration Strategy
Rather than choosing one guru, synthesize their best insights:

From Huberman: Morning sunlight, deliberate cold exposure, and breathing protocols

From Brecka: Optimize methylation and oxygen utilization
From Attia: Focus on the four horsemen and maintain VO2 max
From Johnson: Track biomarkers and iterate based on data

The Meta-Lesson
The meta-lesson from comparing these approaches: there's no single path to optimization. Huberman emphasizes nervous system regulation. Brecka targets cellular basics. Attia focuses on disease prevention. Johnson pushes experimental boundaries. Your optimal protocol depends on your goals, resources, and risk tolerance.

Start with free behavioral interventions (Huberman's toolkit). Add targeted supplementation based on genetic testing (Brecka's methylation focus). Incorporate Attia's exercise framework scaled to your capacity. Use Johnson's measurement obsession selectively—track what matters, ignore vanity metrics.

The Future of Biohacking
The future of biohacking isn't following any single expert but understanding the principles behind their protocols. Learn the science, experiment carefully, measure results, and build your personalized approach. The best protocol is the one you'll actually follow consistently, that improves your biomarkers, and enhances your quality of life without consuming it.