Gary Brecka, co-founder of 10X Health System, has gained recognition as a mortality expert, focusing on optimizing bodily function. Through social media, Brecka shares his nutritional recommendations, including consuming 30 grams of protein within 30 minutes of waking up. This article delves into the Gary Brecka diet, exploring its potential benefits, drawbacks, and key components.
Understanding the Gary Brecka Diet
The Gary Brecka diet, sometimes referred to as the Gary Brecka keto diet, is a high-fat, low-carb, moderate-protein eating plan designed to induce ketosis. While Brecka offers personalized dietary and supplement recommendations based on blood and genetic test results, he generally advises reducing the consumption of refined sugars and unhealthy fats.
Potential Benefits
Adherents to Brecka's dietary recommendations may experience several health benefits, including:
- Improved metabolic health
- Reduction in blood sugar and insulin levels
- Lowered blood pressure
- Decreased risk of heart disease
- Weight loss and reduction in appetite
These benefits are often associated with low-carb, ketogenic diets.
Potential Risks
Despite the potential benefits, ketogenic-style diets carry some risks.
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- Keto Flu: Limited carbohydrate consumption can lead to keto flu, with symptoms like fatigue, nausea, constipation, and dizziness. Staying well-hydrated, as recommended by Brecka, can help mitigate these symptoms, flush out toxins, and support digestion.
- Kidney Stones and Low Blood Sugar: Ketogenic diets may increase the risk of kidney stones and low blood sugar.
- Vitamin Deficiency: Long-term sustainability requires careful monitoring of food and supplement intake to avoid vitamin deficiencies.
It's important to note that ketogenic diets are not suitable for everyone, especially those with chronic kidney disease, eating disorders, diabetes (unless under medical supervision), liver failure, or pancreatitis. Consulting with a doctor or nutritionist is crucial before making significant dietary changes.
The 30-30-30 Diet
The 30-30-30 diet involves consuming 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. While Brecka didn't invent this concept, he promotes it, and its popularity has grown since he discussed it on social media.
Gary Brecka's Challenges
Brecka has promoted various challenges to improve his followers' health, including breathwork challenges and water fasts. His followers have also participated in a 30-day challenge of the 30-30-30 diet.
Recommended Protein and Vitamins
Brecka recommends vegan, vegetable-based, soy-free protein supplements for protein shakes, advising against whey protein. He emphasizes the importance of Vitamin D3 and suggests personalized vitamin and supplement regimens based on individual bloodwork and biomarkers.
Gary Brecka and Dana White
Brecka is credited with increasing UFC President Dana White's life expectancy by testing his biomarkers, modifying his supplements and diet, incorporating cold plunges, and altering his workout routine. White learned from advanced blood panels that his risk for heart disease was significant, suffering from high blood pressure and elevated homocysteine.
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10X Health System: An Overview
Founded in 2021 by Grant Cardone, Brandon Dawson, and Gary Brecka, 10X Health System aims to enhance performance and wellness through traditional and novel techniques. Their popular Superhuman Protocol utilizes magnetism, oxygen, and light to promote regeneration at the cell level. They also offer gene testing, blood testing, and supplement services.
The Superhuman Protocol
The Superhuman Protocol, a flagship product of 10X Health System, is based on magnetism, oxygen, and light.
- Magnetism: Magnetism therapy uses magnetic fields to improve circulation and reduce pain.
- Oxygen: Concentrated oxygen is provided to enhance energy levels and fitness by increasing oxygen absorption and workout performance.
- Light: Red and near-infrared light is utilized to promote cellular repair, energy production, and relief from chronic pain.
Genetic Testing
10X Health System offers a genetic test priced at $599, which claims to provide valuable insights into one's health by focusing on just five genes. These genes include MTHFR, MTR, MTRR, COMT, and AHCY.
- MTHFR, MTR, and MTRR: These genes are crucial for methylation, and deficiencies can impair the body's ability to recycle homocysteine.
- COMT: This gene is involved in breaking down dopamine and excess estrogens, impacting focus, anxiety, and the risk of conditions like breast cancer.
- AHCY: This gene encodes an enzyme involved in funneling methionine to cysteine.
Critics argue that the 10X genetic test is limited, missing many other genes involved in folate and B12 metabolism. They also point out that the cost is high compared to whole-genome sequencing services.
Supplements
10X Health System offers various supplements, including:
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- Daily Essential: Addresses nutrition deficiencies and weight problems.
- REM-edy: Intended to improve sleep.
Customer Feedback
Customer ratings on the official 10X Health System website are high, with users rating the system 4.7 out of 5 stars. However, reviews on other sites are mixed, with fewer evaluations available for a comprehensive assessment. Some customers have reported significant issues with shipping delays.
Methylation and Personalized Medicine
Gary Brecka's discussion of the MTHFR gene has brought personalized medicine into the public eye. Methylation is a biochemical process where methyl groups are added to DNA, affecting gene expression. Testing for genes involved in methylation, such as MTHFR, COMT, MTR, and MTRR, has become increasingly common.
The 10X Genetic Test: A Deeper Look
While the 10X Health test includes important genes involved in methylation, it misses out on many other genes involved in folate and B12 metabolism. This means that even if the 10X test results are normal, an individual may still have issues with methylation due to problems with other genes.
Chiropractic Care and the 10X Health System
Chiropractic care, which focuses on the health of the spine and nervous system, can work synergistically with the 10X Health System. Chiropractic adjustments can improve the alignment of the spine, enhance physical function, boost the nervous system, promote natural healing, reduce stress, and support overall wellness.