If you're interested in extending your lifespan and optimizing your health, you may have come across Gary Brecka. Considered by many to be a mortality expert, Gary Brecka focuses on helping people obtain peak bodily function. The co-founder of 10X Health System, Gary Brecka holds degrees in biology and human biology, but he is perhaps best known for his work with high profile clients like Ultimate Fighting Championship president Dana White. Those who follow Gary Brecka on social media are taught his nutritional recommendations, including eating 30 grams of protein within 30 minutes of waking. You may be wondering: is it worth following these recommendations? And are they safe? This article takes a closer look at the Gary Brecka diet, including its pros and cons.
Who is Gary Brecka?
Gary Brecka is a human biologist and health expert recognized for his work in optimizing human performance and longevity. He has gained attention on social media for his holistic approach that blends scientific knowledge with practical advice. Brecka emphasizes understanding your unique body through blood tests and other health assessments. He is a firm believer in the idea that the body can heal and thrive when given the right tools and environment.
Core Principles of the Gary Brecka Diet
The Gary Brecka Diet isn't like other restrictive fad diets. It aims to fuel your body, boost energy, and support overall health with key principles.
Nutrient Density
The most important thing about your diet is the nutrient density of your food. Instead of cutting out entire food groups or obsessing over calories, the focus is on foods that are packed with essential nutrients. Think of your body as a high-performance engine; it runs best when fueled with high-quality inputs. The diet isn’t just about losing weight; it’s about making sure your cells get the nutrients they need to function optimally. Health, after all, starts at the cellular level.
Long-Term Wellness
This diet is about more than just looking good-it’s about living a longer, healthier life. Gary Brecka believes that what you eat today impacts your health years down the line.
Read also: Optimize Performance with Brecka
Real, Whole Foods
Unlike restrictive diets that require special shakes or hard-to-find ingredients, the Gary Brecka Diet is about enjoying real, wholesome foods that you can find at any grocery store. There’s no need for complicated meal plans or expensive supplements.
Simplicity and Sustainability
Gary’s focus is on keeping meals simple, nutritious, and satisfying-proving that healthy eating doesn’t have to be complicated or time-consuming. He encourages eating clean, unprocessed foods to boost energy, reduce inflammation, and promote overall well-being.
Key Components of the Gary Brecka Diet
High-Quality Protein
Gary emphasizes the importance of high-quality protein sources to build and repair tissues, support muscle health, and keep you full longer. Some staples include grilled chicken, wild-caught salmon, eggs, and grass-fed beef.
Healthy Fats
Unlike diets that shun fats, Brecka encourages the consumption of healthy fats to support brain function, balance hormones, and provide steady energy. Foods like avocados, extra virgin olive oil, nuts, seeds, and fatty fish are regulars in his meal plans. Incorporating omega-3 fatty acids into your diet is essential for reducing inflammation and supporting brain health. Foods like fatty fish, flaxseeds, and walnuts are great sources.
Abundant Vegetables
Vegetables are the powerhouse of his diet, offering vitamins, minerals, and fiber. Dark, leafy greens like spinach, kale, and Swiss chard are often featured in his meals, along with colorful vegetables like bell peppers, broccoli, and carrots. Gary highly recommends vegetables like broccoli, cauliflower, kale, and Brussels sprouts. These are rich in compounds called glucosinolates, which support liver detoxification and may help reduce inflammation. Dark, leafy greens such as spinach, Swiss chard, and arugula are staples in his diet. They’re powerhouses of essential vitamins (like A, C, and K) and minerals (like magnesium and calcium), helping to boost your immune system and support bone health. For a boost of antioxidants and slow-digesting carbs, root veggies like carrots, sweet potatoes, and beets are ideal. Vegetables like garlic, onions, and leeks are known for their anti-inflammatory and immune-boosting properties.
Read also: The Hoxsey Diet
Unrefined Carbohydrates
Instead of refined carbs, Gary opts for nutrient-dense whole grains like quinoa, brown rice, and oats.
Focus on Organic and Unprocessed Foods
Gary Brecka focuses on organic and unprocessed foods and low levels of vegetables. On a Gary Brecka Diet, your daily calories must come from these sources with these ratios: 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
Sample Meal Ideas
Gary’s diet isn’t about bland or boring meals; it’s about making food enjoyable yet nutritious. For breakfast, he might have a vegetable-packed omelet with avocado slices or a smoothie made with spinach, berries, and a scoop of protein powder.
Foods to Include in the Gary Brecka Diet
Here are the lists of the foods he eats and suggests:
- Animal-Based Protein Sources: Grass-fed ribeye steak, grass-fed ground beef, line-caught salmon, pasture-raised free-range eggs, etc.
- Non-Starchy Vegetables: Broccoli, asparagus, arugula, brussels sprouts, leafy greens, summer squash, bell peppers, etc.
- Healthy Fats: Olive oil, avocado oil, coconut oil, grass-fed butter, ghee, tallow
- High-Fat, Low-Calorie Dairy: Cheese, plain Greek yogurt, heavy cream, etc.
- Fruits: Avocado, raspberries, blueberries, strawberries, blackberries, etc.
- Hydrogen Water
- Sea Salt
Foods to Avoid on the Gary Brecka Diet
- Whey Protein: Instead of whey protein, which can increase insulin levels, Gary suggests vegetable-based protein supplements, like multi-collagen protein.
- Table Sugar
- Refined Sugars
- Non-Organic and/ or GMO Vegetables
- Industrial Processed Seed Oils
- Flavored Yogurt
- White Rice
The 30-30-30 Method
The Gary Brecka Diet, also known as the 30/30/30 method, is a way to encourage fat loss by consuming protein and minimizing carbohydrates. This method aims to lose weight by dieting and exercising and tries to improve the human lifestyle by avoiding unnecessary foods and activities.
Read also: Walnut Keto Guide
What is the 30-30-30 Diet?
The 30-30-30 diet involves eating 30 grams of protein within the first half-hour (30 minutes) after waking up, and then doing 30 minutes of steady-state cardiovascular workout. By steady-state cardio, he means the activities that don’t increase your heart rate by over 135 beats a minute.
How Does the 30/30/30 Diet Cause Fat Loss?
When you eat a high-carbohydrate diet (bread, pasta, rice, grains, fruits, etc.), your blood sugar level goes high. As a response, your body produces insulin “to block other forms of energy utilization in the body”, as Brecka puts it. It means that when insulin is high, we cannot burn fat. So, if we can limit insulin production by eating low-carb foods, we can boost weight loss.
A 2003 study supported this idea and showed that suppressing insulin secretion can lead to weight loss in obese adults [1].
So, to avoid insulin secretion and boost fat burn, you need to consume protein first thing in the morning, followed by low-intensity exercise because, according to Brecka, “You lose fat at rest. As soon as you go hammer down, your body switches sources. It will switch to lean muscle unless you have amino acids in your bloodstream”.
According to a 2009 study, the fat-burning zone is between 67.6% and 87.1% of maximal heart rate [2]. It means that to burn fat, you need to keep your heart rate at about 70% of your maximum heart rate. Your maximum heart rate is your age minus 220, meaning if you are 32 years old, your maximum heart rate is 220 - 32 = 188. 70% of 188 equals ~131.
Regulating Hormones
Insulin is one of the important hormones affected by protein. A 2014 study showed that individuals with type 2 diabetes who consumed high-protein breakfasts experienced lower glucose response after the meal [5].
A 2019 study on the effects of a high-protein breakfast on appetite-related hormones (Peptide YY (PYY), and Glucagon-like Peptide-1 (GLP-1)) found that PYY levels were significantly higher after the high-protein breakfast than the high-carbohydrate breakfast.
It also showed that the postprandial GLP-1 concentration was higher after the high-protein breakfast than after the high-carbohydrate breakfast [6].
It all means that consuming a high-protein meal can improve insulin hormone, which affects different body functions and weight loss.
A Typical Day on the Gary Brecka Diet
Here is what a typical day looks like on the Gary Brecka Diet:
- 7:00 AM: Wake up and drink water with sea salt or electrolytes.
- 7:15 AM: Eat 30 g protein (example: 4 eggs + Greek yogurt OR whey-free protein shake).
- 7:45 AM: 30 minutes of steady-state cardio (brisk walk, light cycling, incline treadmill). Keep your heart rate around 120-135 bpm.
- 9:00 AM: Coffee/tea without sugar
- 12:00 PM: Eat lunch, including fatty protein with low-carb vegetables.
- 6:00 PM: Eat dinner similar to lunch, but also add healthy fats.
- 8:00 PM: Take supplements like vitamin D3, B-complex, and magnesium. This step is optional.
The Importance of Hydration and Supplementation
Hydration
Starting the day with proper hydration is a key principle in many longevity-focused diets. Before any food or supplements, attention is given to the quality of water and fluids consumed upon waking.
- Hydrogen-rich water: First thing in the morning, drink water that’s rich in hydrogen.
- Pinch of sea salt: Add a small amount of unrefined sea salt (such as Celtic sea salt) to your morning water.
- Avoid tap water: Skip unfiltered tap water due to potential impurities or chemicals.
Supplementation
After hydrating, a longevity-focused routine often moves straight into a targeted morning supplement stack. It’s not about taking a random mix of pills, each supplement serves a specific purpose in helping the body function optimally at the start of the day.
- DHEA: Often taken right after waking, DHEA supports hormonal balance and acts as a precursor for producing key hormones in the body.
- Omega-3 fish oil: Paired with DHEA (or taken on its own), a high-quality omega-3 supplement helps reduce inflammation and supports heart and brain health.
- Multivitamin (with methylated B vitamins): A comprehensive multivitamin ensures there are no nutritional gaps.
- Vitamin D3 + K2: This combination is taken to support bone strength, immune function, and cardiovascular health.
- Zinc: A daily zinc supplement supports immune health and hormone regulation.
- Thiamine (B1): helps convert food into energy.
- Trimethylglycine (TMG): supports methylation and detox.
- B-Complex: covers a wide range of cellular functions.
Please note that these are Gary’s recommendations, not universal needs, so consult a healthcare professional and check bloodwork before supplementing.
Potential Benefits of the Gary Brecka Diet
Those who follow his low carb, high fat diet recommendations may experience improved metabolic health, a decreased risk of heart disease, and a reduction in appetite.
- Improved metabolic health
- A reduction in blood sugar and insulin levels
- Lowered blood pressure
- A decreased risk of heart disease
- Weight loss and reduction in appetite
- Controlling blood sugar levels: The Gary Brecka diet recommends eating 30 grams of protein first thing in the morning. Unlike carbohydrates, which cause a spike in blood glucose levels, protein contains amino acids that have a minimal impact on blood glucose levels.
- Reducing appetite and cravings: A 2021 meta-analysis showed that a high-protein breakfast could reduce cravings and keep you feeling full for longer.
- Maintaining energy levels: A 2013 study showed that swapping a carbohydrate-and fat-rich breakfast with a protein-rich breakfast could help keep energy levels longer.
Potential Risks and Downsides
There are some potential risks with a ketogenic-style diet.
- Limited consumption of carbohydrates can cause the body to experience what is known as keto flu. Symptoms can include: fatigue, nausea, constipation, dizziness. Staying well-hydrated, as recommended on the Gary Brecka diet, can help avoid the symptoms of keto flu, flush out toxins, and support digestion.
- Ketogenic-style diets can also increase your chance of kidney stones and low blood sugar. For long-term sustainability, it’s important to monitor the food and supplements you are taking to avoid vitamin deficiency.
- Not enough research has been done on the Gary Brecka Diet.
- Exercise timing is not the only factor.
- Fat-burning exercise is not magical.
When to Avoid the Gary Brecka Diet
It’s important to remember that a ketogenic-style diet is not appropriate for everyone. A ketogenic diet is not advisable if you have:
- Chronic kidney disease
- An eating disorder
- Diabetes, unless under the supervision of a doctor
- Liver failure or pancreatitis
- People with kidney problems because of the diet’s high protein load.
- Pregnant or breastfeeding women because they have special nutrient needs.
- Athletes who need high levels of carbohydrates for performance.
- People who dislike eating in the morning, as it may cause nausea.
Practical Tips for Following the Gary Brecka Diet
Sticking to a new diet can feel like a challenge, especially if it’s a big shift from your usual habits. But with a few practical tips, you can make the Gary Brecka Diet a sustainable part of your lifestyle.
- Start Gradually: Rather than overhauling everything at once, make gradual changes. Begin by adding more nutrient-dense foods like leafy greens and lean proteins into your meals. This approach can help your body adjust without feeling overwhelmed.
- Plan Ahead: Life gets busy, and that’s when unhealthy choices sneak in. Set aside a couple of hours each week to prepare meals and snacks. Chop vegetables, grill chicken, or cook a batch of quinoa so you always have healthy options on hand.
- Make it Enjoyable: Healthy eating doesn’t have to mean bland meals. Explore new recipes, experiment with herbs and spices, and find ways to prepare vegetables you genuinely enjoy.
- Listen to Your Body: Pay attention to how you feel after eating different foods. Are you energized or sluggish? The Gary Brecka Diet emphasizes nutrient-dense foods that make you feel good.
- Stay Hydrated: It’s easy to mistake thirst for hunger, leading to unnecessary snacking. Keep a water bottle nearby and aim to drink throughout the day.
- Don't Beat Yourself Up: Slipped up? It’s okay. Healthy eating is about progress, not perfection. If you have an off day, don’t beat yourself up. Simply get back on track with your next meal.
- Find Support: Making lifestyle changes can be easier when you’re not doing it alone. Join a community, get a friend involved, or simply share your journey with loved ones.
Gary Brecka Diet Results: What to Expect?
Although the diet shows results differently in different individuals, a general timeline of the Gary Brecka Diet results can include:
- Short-Term Results (2-4 weeks): Appetite reduction, less sugar craving, mild fat loss
- Medium-Term Results (2-3 months): Fat reduction, more stable energy, improved workouts
- Long-Term Results (6+ months): Possible plateau unless calories or exercise are adjusted
Gary Brecka vs. Other Diets
- Keto Diet: Both emphasize fat and low carbohydrates, but Gary’s method is about protein timing rather than staying in ketosis.
- Carnivore Diet: Carnivore eliminates plants to maximize ketosis and reduce inflammation, but Gary allows low-carb veggies and berries.
- Tim Ferriss Diet: Tim Ferriss also suggested 30 g of protein within 30 minutes, but Gary adds steady-state cardio.
- Intermittent fasting: IF skips breakfast, while Brecka requires protein early.
Is the Gary Brecka Diet Safe for Everyone?
No diet is safe for everyone. Before making any changes to your diet though, it’s important to talk with a doctor. They can advise you about any risks or benefits these dietary changes may offer with your health history.
Conclusion
The Gary Brecka Diet is a simple approach to losing weight by consuming 30 grams of protein within 30 minutes after waking up and doing 30 minutes of steady-state cardiovascular exercise. This method can be an effective way to regain health and fitness if you want a simple, structured morning routine; you are okay with low-carb eating; and you struggle with appetite control and energy dips. However, it is crucial to consult a healthcare professional before starting it to ensure it aligns with your goals and body needs.
The Gary Brecka Diet is a fantastic choice if you’re looking for a sustainable way to boost your energy, improve mental clarity, and support long-term health. It’s particularly beneficial for those who want to prioritize nutrient-dense foods without feeling deprived or restricted. The best part? It’s not about perfection-it’s about progress. Give the Gary Brecka Diet a try and see how it can benefit you. Start with just a few changes and notice the positive impact on your energy and well-being.
FAQs
Here are the most frequently asked questions about the Gary Brecka Diet, or the 30-30-30 method.
Is the Gary Brecka Diet the Same as Keto?
Not exactly. While Gary focuses on a low-carb, high-fat ratio, the real focus is on protein timing and cardio, not carbohydrate elimination like Keto.
How Long Until You See Results on the Gary Brecka Diet?
It varies from person to person, but most followers report fat loss or improved energy in 3-4 weeks.
Can You Mix the Gary Brecka Diet with Intermittent Fasting?
Yes, but it changes your fasting window. Many drink a protein shake at wake-up to hit the 30g, then continue fasting until lunch.
Expert Opinions and Cautions
Gary Brecka has a lot of good things to say about health and wellness, but it’s important to recognize that we are all unique and “one size fits all” nutrition advice is sure to leave many of us behind. The general prescription of a ketogenic diet for everyone, regardless of biomarkers, is poor advice. Gary recognizes that people metabolize folic acid differently based on common MTHFR variants but glosses over the fact that there is also heterogeneity in fat metabolism. He recommends a personalized approach to supplements but not diet, which is a red flag for me. For example, we know that carriers of ApoE4 have a hyper-synthetic response to eating high saturated fat diets, and yet, unlike Dr. Gundry’s protocols, there is no warning label on the Brecka diet for ApoE4 carriers.