The Gary Brecka diet is low in carbs and refined sugars. It encourages individuals to consume 30 grams of protein followed by 30 minutes of low intensity exercise within a half hour of waking up.

If you’re interested in extending your lifespan, you may have heard of 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.

The Gary Brecka diet is also sometimes known as the Gary Brecka keto diet. It’s a regime of high fat, low carb, moderate protein eating designed to place the body into ketosis. (If you’re unfamiliar with a ketogenic diet, you can learn more about it here.)

Gary Brecka offers personalized dietary and supplement recommendations based on blood and genetic test results, but he also generally recommends that people reduce the amount of refined sugars and unhealthy fats they consume. He emphasizes eating whole, unprocessed foods.

He additionally advocates practices like consuming 30 grams of protein followed by 30 minutes of low intensity exercise within 30 minutes of waking up in his TikTok videos and on Instagram.

Some of the potential health benefits of a ketogenic diet like the Gary Brecka diet include:

  • 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

You can read more about the health benefits of a low carb, ketogenic diet here.

Gary Brecka encourages personalized dietary adjustments to make sure you get enough vitamins and minerals. However, 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. You can read more about the potential risks of a ketogenic diet here.

It’s important to remember that a ketogenic-style diet is not appropriate for everyone. A ketogenic diet is not advisable if you have:

It’s important to talk with a doctor or nutritionist anytime you are considering significant changes to your diet.

What is the Gary Brecka 30-30-30 diet?

The 30-30-30 diet is eating 30 grams of protein within 30 minutes of waking up and following this with 30 minutes of low intensity exercise. Although Gary Brecka did not create this idea, he does promote it, and its popularity increased after he spoke about it on his social media platforms. You can read more about the 30-30-30 diet here.

What are the Gary Brecka challenges?

Over the years, Gary Brecka has promoted a variety of challenges to improve his viewer’s health including a breathwork challenge and a water fast. Gary Brecka’s followers have also done a 30-day challenge of the 30-30-30 diet.

What protein does Gary Brecka recommend?

For protein shakes, Gary Brecka recommends vegan, vegetable-based, soy-free protein supplements. He advises against whey protein supplements. (You can read more about food protein sources suggested for a ketogenic diet here.)

What vitamin(s) does Gary Brecka recommend?

Gary Brecka emphasizes the importance of Vitamin D3. He also recommends taking other vitamins and supplements on a personalized basis depending on the results of your bloodwork and biomarkers.

How did Gary Brecka help Dana White?

Gary Brecka has been credited with increasing Dana White’s life expectancy. This was done through testing his biomarkers, changing his supplements and diet, doing cold plunges, and switching up his workout.

Gary Brecka is a popular health personality who is an advocate for reaching peak bodily performance. 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.

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.