How Molecular Hydrogen Helps Reduce Inflammation and Support Cellular Repair

• Hydrogen showed positive results in elderly adults, even in restrictive conditions — Brecka referenced a six-month study during the COVID-19 lockdowns involving adults over 70 who had limited movement and high emotional stress.³

Despite these conditions, those who drank hydrogen-infused water experienced a 4% increase in telomere length, a genetic marker tied to aging and disease, while the control group lost 11% over the same time period. Telomeres shorten as you age or endure chronic stress, so increasing their length under such constraints is considered remarkable.

• Hydrogen improved sleep and mobility in older adults — Study participants who drank hydrogen water also reported deeper sleep and improved “sit-to-stand” performance, a key measure of functional independence in older populations. These kinds of improvements suggest that hydrogen is doing more than offering a mild benefit; it’s helping the body rebuild.

• Benefits were seen within just six months, even in immobile seniors — What makes this even more compelling is that these individuals weren’t exercising or moving much due to lockdown restrictions. This eliminates physical activity as a confounding variable and spotlights hydrogen as the core intervention. Improvements happened without diet changes or exercise routines — only the introduction of hydrogen water.

• Participants showed improvements in inflammation markers and cardiovascular indicators — C-reactive protein (CRP), a marker of chronic inflammation, decreased significantly in those using hydrogen. Brecka explained that there was also an improvement in cardiac function — both are major predictors of disease risk and mortality. Lowering CRP not only means reduced inflammation but also a lower chance of developing autoimmune conditions, heart disease or metabolic issues.

• Hydrogen helps your body turn on its own healing defenses — Brecka explained that hydrogen doesn’t just fight inflammation directly — it tells your cells to make their own natural antioxidants. It works by activating a protein called NRF2, which signals your body to produce powerful internal defenders like glutathione and superoxide dismutase. These compounds are already built into your biology, but stress and illness shut them down. Hydrogen helps switch them back on.

• Unlike other antioxidants, hydrogen is selective; it targets only harmful free radicals — Most antioxidants blunt your entire oxidative system, which includes helpful processes your body needs.

Hydrogen is different. It targets the hydroxyl radical, the most damaging and biologically useless of the free radicals, while sparing others like nitric oxide and hydrogen peroxide that your body uses for signaling and repair. This selectivity is what makes hydrogen safe for daily use — it supports balance instead of forcing suppression.

• Its molecular size allows it to reach every part of your body, even your mitochondria — Hydrogen is the lightest, smallest molecule in the universe. That allows it to cross cell membranes, your blood-brain barrier and even enter your mitochondria — your body’s energy factories. Most supplements don’t even come close to that level of penetration. Once inside, it reduces inflammation at the cellular level, where most chronic diseases actually begin.

• You can drink it, bathe in it or use it in cold plunges — Brecka explains that hydrogen gas is highly absorbable whether you ingest it or apply it through your skin. In one example, a Navy SEAL veteran with widespread joint pain bathed in a hydrogen-infused tub and experienced his first full night of pain-free sleep in over a decade. Brecka has also installed hydrogen systems into cold plunges, where the chilled temperature allows water to hold more hydrogen gas.

From elite athletes like mixed martial artist Jon Jones to elderly clients recovering from surgeries, Brecka’s account paints a clear picture: hydrogen isn’t just about “antiaging” hype — it’s giving people back their capacity to move, think, sleep and heal.

• Toxins like mold, BPAs and jet fuel hide inside cells, triggering immune reactions — Brecka shared personal and clinical examples of patients, especially those with arthritis, fatigue or brain fog, who dramatically improved after testing for and treating mold and mycotoxins. In one example, his daughter suffered from recurring sore throats until mold was identified and removed from her environment and body using sauna therapy, binders, glutathione and other natural treatments.

• Mitochondrial dysfunction, not cholesterol, drives modern disease — Returning to metabolic health, Brecka stressed that LDL cholesterol is often scapegoated in isolation. We don’t study human physiology in a vacuum, and LDL only becomes dangerous in the presence of high insulin, abdominal obesity, poor glucose control and chronic inflammation.

Lowering LDL with statins hasn’t produced a meaningful extension in lifespan, he noted, and is associated with multiple health risks, because the true issue is systemic dysfunction, not one biomarker.

• ‘Aging is the aggressive pursuit of comfort’ — One of Brecka’s most quoted takeaways: “Aging is the aggressive pursuit of comfort.” He and Rogan discussed how cold plunges, sauna, exercise and voluntary discomfort are key to longevity and vitality. “We’ve really got to stop telling grandma not to go outside — it’s too hot to go outside; it’s too cold.”

1. Start with hydrogen water daily — Drinking hydrogen-rich water is the simplest way to get started. It’s fast, portable and doesn’t interfere with your daily routine. Use high-quality hydrogen tablets that dissolve in water and drink it immediately after it finishes reacting — this is when the hydrogen concentration is highest.

If you’ve had fatigue, joint pain or brain fog, this is often where the biggest changes begin. For best results, place two tablets in 1 liter of water and drink it all in the morning. This will give you a very strong pulse, which will produce better results than a lower pulse twice a day. Once the tablets are fully dissolved, you’ll want to drink it as fast as possible.

2. Add hydrogen baths if you have joint or muscle pain — If you struggle with arthritis, muscle soreness or post-workout stiffness, you’ll want to take it a step further. Hydrogen-infused baths are absorbed through your skin and go directly to the areas that hurt. You can use hydrogen bath tablets in hot filtered water at home. Many people notice improvement after just one session, especially when pain is localized to a specific area.

3. Use hydrogen in cold plunges to enhance recovery and circulation — If you already do cold plunges or want to start, add hydrogen tablets to the water. Cold water holds more dissolved hydrogen, giving you even better absorption. This combo improves circulation, reduces inflammation and speeds up tissue repair. If you’re an athlete or recovering from injury, this step helps shorten your downtime and improve performance.

4. Be consistent for at least four to six weeks — Your body needs time to begin producing its own antioxidant enzymes. Some people feel benefits right away, but real systemic changes — like improved mitochondrial function, better sleep and reduced inflammation — show up after weeks, not days. Stick with it, even if the improvements start small.

5. Pair hydrogen with other healthy habits; it’s not a replacement — Hydrogen works with your body’s natural systems, but it’s not magic. You still need to eat real food, move your body, sleep deeply and avoid environmental pollutants that damage your cells in the first place. Think of hydrogen as the activator. It helps your biology do what it was built to do.

But it works best when you give your body the raw materials it needs to heal. Hydrogen doesn’t force your body to do anything unnatural. It restores what’s been blocked by stress, toxins and inflammation. If you’ve been stuck in survival mode, this is one reset you’ve been missing.