If you're seeking to enhance your health and potentially extend your lifespan, you may have encountered Gary Brecka, a human biologist and health expert known for his focus on optimizing bodily function. As the co-founder of 10X Health System, Brecka has garnered attention for his work with high-profile clients like Dana White, president of the Ultimate Fighting Championship (UFC). Brecka's recommendations, often shared on social media, include specific nutritional guidelines, such as consuming 30 grams of protein within 30 minutes of waking up. This article delves into the Gary Brecka diet, exploring its principles, potential benefits, and drawbacks, while also addressing its variations, such as the 30-30-30 method.
Who is Gary Brecka?
Gary Brecka is a human biologist dedicated to helping individuals achieve their health and fitness aspirations. With degrees in biology and human biology, he is considered a mortality expert by many. His approach emphasizes the importance of nutrient-dense foods and personalized dietary adjustments based on blood and genetic test results.
Understanding the Gary Brecka Diet
The Gary Brecka diet is often referred to as the Gary Brecka keto diet due to its emphasis on high fat, low carb, and moderate protein intake. The primary goal of this dietary approach is to induce ketosis, a metabolic state where the body primarily uses fat for fuel instead of carbohydrates.
Core Principles of the Gary Brecka Diet
- Low Carb and Refined Sugar Intake: The diet emphasizes reducing the consumption of carbohydrates and refined sugars.
- Personalized Dietary Adjustments: Brecka recommends personalized dietary adjustments to ensure adequate intake of vitamins and minerals, often based on individual blood and genetic test results.
- Nutrient Density: The diet prioritizes nutrient-dense foods to fuel the body and support overall health.
- Clean, Unprocessed Foods: Encourages eating clean, unprocessed foods to boost energy, reduce inflammation, and promote overall well-being.
Potential Benefits of the Gary Brecka Diet
Following Gary Brecka's diet recommendations may lead to several potential health benefits:
- Improved Metabolic Health: A ketogenic-style diet can improve metabolic health by shifting the body's primary energy source from glucose to fats.
- Reduction in Blood Sugar and Insulin Levels: By minimizing carbohydrate intake, the diet can help lower blood sugar and insulin levels.
- Lowered Blood Pressure: Some studies suggest that low-carb diets may contribute to reduced blood pressure.
- Decreased Risk of Heart Disease: The emphasis on healthy fats and reduced sugar intake may help lower the risk of heart disease.
- Weight Loss and Reduction in Appetite: Ketogenic diets can promote weight loss and reduce appetite.
Potential Risks and Considerations
While the Gary Brecka diet may offer several benefits, it's essential to be aware of potential risks and considerations:
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- Keto Flu: Limited carbohydrate consumption can lead to keto flu, characterized by fatigue, nausea, constipation, and dizziness. Staying well-hydrated, as recommended by Brecka, can help mitigate these symptoms.
- Kidney Stones and Low Blood Sugar: Ketogenic-style diets may increase the risk of kidney stones and low blood sugar.
- Vitamin Deficiency: Long-term adherence to a ketogenic diet may lead to vitamin deficiencies, necessitating careful monitoring of food and supplement intake.
- Not Suitable for Everyone: A ketogenic diet is not advisable for individuals with chronic kidney disease, eating disorders, diabetes (unless under medical supervision), or liver failure or pancreatitis.
The Importance of Hydration
Proper hydration is crucial for maintaining optimal health while following the Gary Brecka diet. Staying well-hydrated can help avoid keto flu symptoms, flush out toxins, and support digestion. Brecka recommends starting the day with hydrogen-rich water and adding a pinch of unrefined sea salt, such as Celtic sea salt, to the morning water.
The Gary Brecka 30-30-30 Method
The 30-30-30 method involves consuming 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. While Brecka did not create this concept, he promotes it, and its popularity has grown due to his social media presence.
How the 30-30-30 Diet Causes Fat Loss
The 30-30-30 rule aims to help the body burn fat by minimizing insulin secretion. High levels of sugar in the body trigger insulin secretion, which blocks the utilization of other energy sources, including fat. By consuming protein first thing in the morning, followed by low-intensity exercise, the body is encouraged to burn fat. Brecka suggests that "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. 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, i.e., if you are 32 years old, your maximum heart rate is 220 - 32 = 188.70% of 188 equals ~131.
Controlling Blood Sugar Levels
Unlike carbohydrates, protein contains amino acids that have minimal impact on blood glucose levels. A 2003 study indicated that a high-protein diet significantly decreases blood glucose after a meal in individuals with type 2 diabetes and improves overall glucose control. A 2022 study showed that consuming a high-protein breakfast could suppress glucose levels after breakfast and lower postprandial glucose levels after lunch and dinner.
Regulating Hormones
Protein intake affects insulin, an important hormone. A 2014 study indicated that individuals with type 2 diabetes consuming high-protein breakfasts experienced lower glucose response after the meal. A 2019 study concluded that Peptide YY (PYY) levels were significantly higher after the high-protein breakfast than the high-carbohydrate breakfast. It also showed that the postprandial Glucagon-like Peptide-1 (GLP-1) concentration was higher after the high-protein breakfast than after the high-carbohydrate breakfast.
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Maintaining Energy Levels
A 2013 study found that consuming protein at breakfast, instead of carbohydrates and fat, could maintain energy during the day and reduce energy intake at lunch.
Reducing Appetite and Cravings
A 2021 meta-analysis indicated that consuming a high-protein breakfast could help with weight management by lowering subjective energy intake (SEI) and suppressing appetite. A 2008 study showed that the differential appetitive responses after consuming a high-protein breakfast were lower than at other meal times, suggesting that the timing of protein intake affects satiety.
Exercise Recommendations
Low-intensity exercise is a key component of the 30-30-30 method. This includes activities that don’t increase your heart rate by over 135 beats a minute.
Types of Steady-State Cardiovascular Exercises
- Brisk walking
- Jogging
- Cycling
- Swimming
Ensure the intensity is moderate and steady so your heart rate won’t exceed 135 beats per minute.
Gary Brecka's Diet Food List and Foods to Avoid
Brecka emphasizes organic and unprocessed foods with low levels of vegetables.
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Foods to Include
- Organic and unprocessed foods
- High-quality protein sources like eggs, Greek yogurt, lean meats, tofu, or protein-rich smoothies
- Healthy fats like avocados, extra virgin olive oil, nuts, seeds, and fatty fish
- Non-starchy vegetables such as broccoli, cauliflower, kale, Brussels sprouts, spinach, Swiss chard, and arugula
- Root veggies like carrots, sweet potatoes, and beets
- Vegetables like garlic, onions, and leeks
- Nutrient-dense whole grains like quinoa, brown rice, and oats
Foods to Avoid
- Whey protein
- Table sugar
- Refined sugars
- Non-organic and/or GMO vegetables
- Industrial processed seed oils
- Flavored yogurt
- White rice
Supplements Recommended by Gary Brecka
Brecka mentions the following supplements as necessary and useful for boosting health:
- Vitamin D3
- Thiamine
- Trimethylglycine
- B Complex
- DHEA
- Omega-3 fish oil
- Multivitamin (with methylated B vitamins)
- Zinc
Tips for Following the Gary Brecka Diet
- Choose High-Protein Foods: Consume sources like eggs, Greek yogurt, lean meats, tofu, or protein-rich smoothies.
- Time Your Protein Intake: Ensure to consume 30 grams of protein within the first 30 minutes of waking up to kickstart your metabolism for the day.
- Stay Hydrated: Drink enough water during the day to avoid dehydration and boost metabolism.
- Try Different Steady-State Cardiovascular Exercises: You can try brisk walking, jogging, cycling, or swimming. Ensure the intensity is moderate and steady so your heart rate won’t exceed 135 beats per minute.
- Monitor Your Body’s Changes: Pay attention to how your body responds to the 30/30/30 method routine and adjust accordingly.
- Take Supplements: Although this diet can provide enough nutrients, you can consume supplements, if necessary, after consulting dietitians. Also, Brecka mentions targeted supplementation as a way to achieve optimum health and fitness.
- Make Gradual Changes: Rather than overhauling everything at once, make gradual changes.
- Prepare Meals and Snacks: Set aside a couple of hours each week to prepare meals and snacks.
- Explore New Recipes: 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.
- Pay Attention to How You Feel: Pay attention to how you feel after eating different foods.
- Stay Hydrated: 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.
- Find Support: Making lifestyle changes can be easier when you’re not doing it alone.
Who Would Be Good Candidates for the 30/30/30 Diet?
According to Brecka, the 30/30/30 method is effective for individuals struggling with weight loss despite regular exercise and diet. It can also be useful for those who are looking for diets without calorie counting and those who seek ketogenic diets.
Potential Downsides of the Gary Brecka Diet
- Not Backed by Adequate Scientific Research: Not enough research has been conducted on the 30-30-30 method as an independent approach.
- Exercise Timing Is Not the Only Factor: The time of exercise is not the only factor that coaches, athletes, and scientists need to take into account.
- Fat-Burning Exercise Is Not Magical: The fat-burning exercise in the 30-30-30 method is not magically leading to results.
- High Saturated Fat Intake: Following the Brecka diet for any length of time will cause increases in LDL for most people. If you are someone who sees large upticks in LDL when eating saturated fat, the Brecka diet could be unhealthy for you.
- Lack of Personalization in Dietary Recommendations: 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.
Strategic Meal Timing and Composition
- Breakfast: The 30/30/30 morning routine is a practical, consistent way to start the day. It blends high-quality food, smart timing, and light exercise-all of which help support steady energy, better blood sugar control, and lasting satiety through the morning hours. Examples include pasture-raised eggs, avocado, berries, and superfood smoothies with plant-based protein.
- Lunch: Lunch is focused on clean, unprocessed foods built around protein, fiber-rich vegetables, and healthy fats. A typical lunch plate will feature a quality protein source such as grilled chicken breast, wild-caught fish (like salmon or sardines), or grass-fed beef. Big salads with mixed greens, cucumber, cherry tomatoes, bell peppers, and olives are also common. The vegetables at lunch are intentional and mostly low in starch.
- Afternoon Snacks (if needed): Stay hydrated with clean water and consider adding minerals or electrolytes if needed. If a snack is required, choose nutrient-dense options such as raw nuts or sugar-free beef jerky.
- Dinner: The final meal of the day is intentionally simple and on the lighter side, and it’s eaten earlier in the evening. Like lunch, dinner revolves around a high-quality protein and low-starch vegetables. Grass-fed red meats (beef, bison, lamb) are rich in nutrients like iron, B12, and zinc, which are great for energy and recovery.
Importance of Delaying Caffeine Intake
Coffee is noticeably not the very first thing consumed in a longevity-focused morning routine. Instead, there’s a deliberate delay to allow the body to wake up naturally before introducing caffeine. It’s recommended to wait about 60-90 minutes after waking before having the first cup of coffee and to have coffee after completing other morning priorities such as hydration, possibly getting some sunlight, taking morning supplements, and eating a protein-rich breakfast.
Customizing the Gary Brecka Diet
While Gary Brecka's recommendations provide a solid foundation, it's crucial to personalize the diet based on individual needs and preferences.
Addressing Potential Nutrient Deficiencies
For long-term sustainability, it’s important to monitor the food and supplements you are taking to avoid vitamin deficiency.
Consulting Healthcare Professionals
It’s wise to consult healthcare professionals first to receive a personalized plan. It’s important to talk with a doctor or nutritionist anytime you are considering significant changes to your diet.
Monitoring Body Responses
Pay attention to how your body responds to the 30/30/30 method routine and adjust accordingly.
Gary Brecka's Perspective on Longevity
Gary Brecka’s philosophy centers on achieving peak human performance through a combination of diet, biohacking, and lifestyle modifications. He is a firm believer in the idea that the body can heal and thrive when given the right tools and environment.