What Does Gary Brecka Eat in a Day? Unpacking the 30-30-30 and Ketogenic Diet Principles

October 1, 2025 •

3 min read

According to Brecka's 10X Health System, a staggering number of people could dramatically improve their health by following fundamental dietary changes. The answer to what does Gary Brecka eat in a day? lies in a high-fat, low-carb, whole-foods approach anchored by a specific protein-and-exercise-rich morning routine designed to stabilize blood sugar and optimize metabolic function.

Quick Summary

Gary Brecka's diet is a high-fat, moderate-protein, low-carb ketogenic-style plan focused on whole, unprocessed foods. It is defined by his '30-30-30' morning routine, which involves consuming 30 grams of protein followed by 30 minutes of low-intensity exercise to stabilize blood sugar and boost metabolism.

Key Points

The 30-30-30 Morning Rule: Within 30 minutes of waking, consume 30 grams of protein and follow with 30 minutes of low-intensity exercise.
Ketogenic-Style Diet: Brecka's eating plan follows a high-fat, low-carb, moderate-protein macronutrient ratio to promote ketosis and fat burning.
Whole Foods Focus: The diet emphasizes nutrient-dense, unprocessed foods like grass-fed meat, line-caught fish, healthy fats, and low-carb vegetables.
Avoid Refined Foods: Foods to eliminate include refined sugars, processed seed oils, white rice, and flavored yogurts.
Holistic Biohacking: The diet is part of a larger wellness strategy that may include intermittent fasting, strategic supplementation, and lifestyle habits like cold exposure.
Metabolic Optimization: The core goal is to optimize metabolic health, improve insulin sensitivity, and provide sustained energy throughout the day.

Gary Brecka's Foundational Nutrition Philosophy

Gary Brecka advocates for a diet shifting away from processed carbohydrates and sugars, emphasizing whole foods with a high-fat, moderate-protein, and low-carb structure, often resembling a "keto reset diet". This approach is part of a broader biohacking strategy aimed at enhancing longevity and optimizing biological functions. The central goal is to transition the body to burning fat for energy through ketones, which is believed to improve energy levels, reduce inflammation, and enhance mental clarity. Brecka also stresses the importance of individualized dietary plans informed by blood and genetic testing.

The Cornerstone: The 30-30-30 Rule

A key component of Gary Brecka's daily routine is the 30-30-30 rule, performed within the first 30 minutes of waking. It involves:

Consuming 30 grams of protein: This helps stimulate metabolism and regulate blood sugar. Recommended sources include eggs, lean meats, or Greek yogurt, with plant-based options available. Protein intake in the morning can also help manage cravings and increase satiety.
Engaging in 30 minutes of low-intensity exercise: Activities like brisk walking are encouraged to promote fat burning without significant muscle breakdown.
Adhering to the 30-minute window: Performing these steps shortly after waking is considered crucial to leverage the body's natural hormonal state.

Macronutrient Breakdown and Food Choices

Brecka's diet aligns with ketogenic principles regarding macronutrient distribution:

Fat: 70-75% of daily calories
Protein: 20-25% of daily calories
Carbohydrates: 5-10% of daily calories

Foods to Prioritize: Healthy fats such as avocado, olives, coconut and olive oils are favored. Quality protein sources include grass-fed beef, wild-caught salmon, and pasture-raised eggs. Non-starchy vegetables like leafy greens and broccoli are encouraged, as are small quantities of berries.

Foods to Avoid: Refined sugars, white rice, processed seed oils, and flavored yogurts are to be excluded. Brecka specifically advises against whey protein, suggesting it may cause insulin spikes.

Comparison Table: Brecka's Diet vs. Standard Western Diet


Feature	Gary Brecka's Diet	Standard Western Diet
Macronutrient Ratio	High fat (70-75%), Moderate protein (20-25%), Low carb (5-10%)	High carb (45-65%), Moderate fat (20-35%), Moderate protein (10-35%)
Energy Source	Primary fuel is ketones from fat	Primary fuel is glucose from carbohydrates
Breakfast Emphasis	30 grams of protein within 30 minutes of waking	Often high in refined carbs and sugar, e.g., cereal, pastries
Key Food Sources	Whole foods: Grass-fed beef, wild-caught salmon, healthy fats, leafy greens	Processed foods, refined sugars, unhealthy fats
Inflammation	Aims to reduce inflammation by eliminating sugar and processed oils	Often promotes chronic inflammation due to processed ingredients
Intermittent Fasting	Often incorporated, e.g., 16/8 protocol	Generally involves frequent eating throughout the day

Intermittent Fasting and Other Biohacks

Intermittent fasting, such as the 16/8 method, is frequently combined with Brecka's dietary recommendations. Longer fasts, like a 72-hour water fast, are also part of his regimen, intended to promote autophagy and improve metabolic function. These practices, along with other biohacks like cold exposure and breathwork, are used to enhance fat metabolism and cellular health.

Sample Daily Meal Plan

An example of what does Gary Brecka eat in a day? could include:

Morning (within 30 minutes of waking): 30 grams of protein, potentially 4-5 eggs cooked in healthy fat with avocado. Followed by 30 minutes of low-intensity walking.
Lunch: A large salad with a protein source like grass-fed steak, various low-carb vegetables, and an olive oil dressing. Healthy fats could be supplemented with nuts or seeds.
Dinner: Baked wild-caught salmon served with low-carb vegetables like broccoli and asparagus, finished with olive oil.
Snack (if needed): Full-fat Greek yogurt with a few berries or unsweetened almond butter.
Hydration: Mineralized water with a pinch of Celtic sea salt.

The Holistic Approach to Optimal Health

Brecka emphasizes that diet is one part of a comprehensive approach to health. His philosophy incorporates regular testing, targeted supplementation, and lifestyle factors such as sleep and stress management. This integrated strategy, based on personalized data, aims for sustained metabolic health and vitality.

Conclusion

In essence, Gary Brecka's diet is a whole-foods-focused, high-fat, low-carb plan designed to induce ketosis and optimize metabolic function. The 30-30-30 morning routine is a critical element for stabilizing blood sugar early in the day. This dietary framework, combined with practices like intermittent fasting, is intended to reduce inflammation, improve blood sugar control, and enhance overall wellness. Individuals considering this diet should consult a healthcare professional, especially given the high-fat content and its potential effects on cholesterol. Further information on the metabolic effects of ketogenic diets can be found in relevant studies.

Frequently Asked Questions

The 30-30-30 rule is a morning routine where you eat 30 grams of protein within 30 minutes of waking and then perform 30 minutes of low-intensity exercise, such as walking.

The diet is based on a ketogenic-style approach with macronutrient ratios of approximately 70–75% fat, 20–25% protein, and 5–10% carbohydrates.

Yes, intermittent fasting is often incorporated into his overall protocol. Common methods like the 16/8 protocol or more intensive 72-hour water fasts are part of his regimen.

Brecka recommends avoiding refined sugars, processed seed oils, white rice, and flavored yogurts due to their inflammatory and blood sugar-spiking properties.

Good protein sources for the morning include pasture-raised eggs, lean meats like turkey bacon, Greek yogurt, or plant-based protein powders.

He suggests avoiding whey protein supplements, recommending vegan, vegetable-based alternatives instead, as he believes whey can cause an insulin spike.

While some principles, like the benefits of high-protein breakfasts and ketosis, are supported by studies, critics note that the specific timing and ratios promoted by Brecka lack extensive independent scientific validation.