What Does Gary Brecka Eat for Peak Health and Longevity?

November 1, 2025 •

3 min read

According to social media posts and interviews, Gary Brecka focuses on a 'real whole food' diet, cutting out processed foods, seed oils, and refined sugars. This approach is rooted in a ketogenic eating style, emphasizing high-quality fats, moderate protein, and minimal carbohydrates to optimize metabolic function and promote longevity. This personalized dietary philosophy is a cornerstone of his work with clients like UFC president Dana White, illustrating the dramatic health transformations possible by addressing root causes with nutrient-dense foods.

Quick Summary

Brecka’s diet is a low-carb, high-fat, moderate-protein ketogenic plan centered on whole foods. Key principles include the 30-30-30 rule, personalized nutrition based on biomarker testing, and avoidance of processed foods and seed oils. The approach aims to optimize metabolic health and cellular function.

Key Points

Ketogenic Framework: Gary Brecka follows a high-fat, moderate-protein, and very low-carb ketogenic eating plan to promote metabolic health and longevity.
Whole Foods Focus: The diet strictly eliminates all refined sugars, processed junk, and industrial seed oils, emphasizing real, unprocessed, and often organic foods.
The 30-30-30 Rule: A core practice is consuming 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity exercise.
Personalized Approach: Brecka's recommendations are often tailored based on individual genetic testing and blood biomarker analysis.
Strategic Supplementation: A key component is a supplement regimen focusing on methylated B vitamins, Vitamin D3+K2, magnesium, omega-3s, and other targeted nutrients.
Integrates Intermittent Fasting: Intermittent fasting, including shorter 12-16 hour windows and longer cyclical fasts, is a regular practice to boost cellular cleanup.
Prioritizes Quality Protein: He advocates for high-quality protein sources like grass-fed beef, pasture-raised eggs, and wild-caught fish, while avoiding whey protein.

Gary Brecka's Diet: A Real Whole Food, Ketogenic Approach

Gary Brecka's nutritional philosophy, frequently shared on social media, centers on eating "real whole food". This "biology first" approach fuels the body for optimal performance and longevity. His plan is primarily a ketogenic diet, which is high in fat, moderate in protein, and very low in carbohydrates. He advises against refined sugars, processed seed oils, and ultra-processed foods, linking them to inflammation and hormonal imbalances. Brecka emphasizes personalized nutrition based on individual genetic and blood test results to address deficiencies and metabolic issues.

The 30-30-30 Rule and High-Protein Breakfast

The 30-30-30 rule is integral, focusing on early protein intake to stabilize glucose and reduce cravings. Brecka suggests whole-food options for the 30 grams of protein, advising against protein powders that may spike insulin.

Examples for a 30g protein breakfast include:

Four pasture-raised eggs with two slices of turkey bacon
Plain organic Greek yogurt with nuts and seeds
Smoked salmon with avocado
Cottage cheese with berries

Following protein with 30 minutes of low-intensity exercise, like walking, enhances metabolic benefits and promotes sustained energy.

Recommended Foods for the Gary Brecka Diet

Brecka's diet prioritizes nutrient-dense foods, focusing on quality animal products, healthy fats, and low-carb vegetables.

Healthy Fats:

Avocados and avocado oil
Olive oil
Coconut oil
Ghee and grass-fed butter
Nuts and seeds (in moderation)
Full-fat dairy like cheese and Greek yogurt

Protein Sources:

Grass-fed beef
Pasture-raised eggs
Line-caught fatty fish like salmon
Organic poultry

Vegetables and Low-Carb Fruit:

Broccoli and asparagus
Leafy greens (spinach, kale)
Brussels sprouts and bell peppers
Summer squash
Berries (raspberries, blueberries)
Flash-frozen organic vegetables

Foods and Ingredients Gary Brecka Avoids

Avoiding certain foods is crucial. Brecka highlights ingredients he believes harm metabolic health.

Refined sugars: Linked to insulin spikes and health issues.
Processed seed oils: Such as canola, soybean, and corn oil, deemed inflammatory.
White rice: Considered a simple carbohydrate that impacts blood sugar like sugar.
Flavored yogurts: Often contain excessive sugar.
Whey protein: May cause an insulin spike.
Non-organic produce: Due to pesticide concerns.

Supplementation and Fasting as Part of the Protocol

Brecka integrates targeted supplements and intermittent fasting into his biohacking approach.

Supplement Recommendations:

Vitamin D3 + K2: Supports immune function and bone health.
Methylated B Vitamins: Essential for methylation.
Magnesium Glycinate: Aids stress reduction and sleep.
Omega-3 Fatty Acids: Good for brain health and anti-inflammation.
Zinc and Selenium: Important for thyroid and immune health.
Trimethylglycine (TMG): Helps with methylation and energy.

Fasting Protocols: He supports intermittent fasting (12-16 hours) for improved insulin sensitivity and autophagy. Longer cyclic fasting, like the 86-hour water fast recommended to Dana White, is also mentioned for advanced protocols.

Comparison: Gary Brecka's Diet vs. Standard Low-Carb


Feature	Gary Brecka's Diet	Standard Low-Carb Diet
Carb Intake	Very low (5-10% calories), aims for ketosis.	Varies, typically higher than keto, no strict ketosis goal.
Fat Intake	Very high (70-75% calories), emphasizes healthy fats.	Higher than standard diets, but not necessarily as high or quality-focused as Brecka's.
Protein Intake	Moderate (10-20% calories), focuses on quality whole foods.	Generally high, but less emphasis on quality and timing (e.g., 30-30-30).
Food Quality	Strict focus on organic, whole, unprocessed foods; no seed oils.	Quality varies; processed low-carb items may be included.
Lifestyle Integration	Part of a broader biohacking approach: fasting, supplements, exercise.	Often solely focused on macros; lifestyle changes not always required.
Personalization	Based on genetic and blood markers.	More often a general approach.

Conclusion: Tailoring the Approach

Gary Brecka's diet is a comprehensive, whole-foods-based ketogenic plan focused on metabolic health and longevity. It's a holistic lifestyle incorporating meal timing, supplements, and fasting. The core principle is that unprocessed foods optimize body function and addressing deficiencies improves health. However, a high-fat diet requires monitoring blood markers like cholesterol, and consulting a healthcare professional is wise. The specific macronutrients may not suit everyone, especially with certain genetic factors. Services like GeneusDNA can use genetic profiling to inform personalized dietary and supplement choices for a data-driven health approach {Link: mygenefood.com https://www.mygenefood.com/blog/should-you-follow-the-gary-brecka-diet/}.

Frequently Asked Questions

The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. Brecka recommends it to stabilize blood sugar levels, reduce cravings, and boost metabolism early in the day.

Gary Brecka recommends high-quality, whole-food protein sources such as grass-fed beef, pasture-raised eggs, line-caught salmon, and organic poultry. He suggests avoiding whey protein shakes due to their potential insulin-spiking effect.

Brecka's 'avoid' list includes refined sugars, processed seed oils (like canola and soybean oil), white rice, flavored yogurts, and non-organic vegetables due to pesticide exposure.

Yes, Gary Brecka’s diet is often described as a ketogenic or 'keto reset' diet. It focuses on a high-fat (70-75%), moderate-protein (10-20%), and very low-carbohydrate (5-10%) macronutrient ratio to push the body into a state of ketosis.

Based on his 'biohacking' approach, Brecka recommends a supplement stack that often includes methylated B vitamins (B12, Methylfolate), Vitamin D3+K2, Magnesium Glycinate, Omega-3s, Zinc, Selenium, NAC, and probiotics.

Brecka uses intermittent fasting to complement his diet. He advocates for a minimum 12-hour fasting window daily and occasionally recommends longer cyclical fasts (like a 72-hour water fast) to trigger cellular autophagy and improve metabolic function.

Yes, a central aspect of his approach is personalization. He emphasizes using blood tests and genetic markers to create a customized nutritional and supplementation plan for each individual, targeting specific deficiencies and genetic predispositions.

While Gary Brecka did not invent the 30-30-30 rule, he popularized it through his social media channels and advocacy. The original concept was inspired by fitness author Tim Ferriss.