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What Is The Gary Brecka Diet? How to Follow The 30/30/30 Method?

The Gary Brecka Diet, or the 30/30/30 method, is a new approach to fat melt that focuses on consuming protein and minimizing carbohydrates. This method prioritizes both diet and exercise and tries to improve the human lifestyle by eliminating unnecessary foods and activities. There is a lot to learn about this approach and its effectiveness.

What Is The Gary Brecka Diet? How to Follow The 30/30/30 Method?
  • Gary Brecka is a human biologist focusing on enhancing the quality of life and health.
  • His method includes consuming 30 g of protein within 30 minutes after waking up, followed by 30 minutes of steady-state cardiovascular workout.
  • This approach can help manage blood glucose levels, control hormones, decrease mood swings, maintain energy, and decrease appetite and cravings.
  • The macronutrient ratio in this diet includes 70-75% fat, 20-25% protein, and 5-10% carbohydrates.

Who Is Gary Brecka?

Gary Brecka is a Human Biologist who aims to help individuals reach their health and fitness goals. Focusing on the function and performance of the human body, he looks for innovative ways to help people improve their body’s function.

As mentioned on his website, Gary tries to optimize human life and delay aging. He is also the co-founder of 10X Health System, a team providing health services by focusing on improving human lifestyle.

One of the pillars of Gary’s work is understanding how our physiology works and how the body responds to changes like food so we can improve our bodily functions.

He shows his focus on dieting by explaining a method called the 30-30-30 method, which seems to be based on Tim Ferriss’ book “The 4-Hour Body”.

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Gary Brecka’s 30-30-30 Method: What Is The 30-30-30 Brecka Diet?

To understand the Gary Brecka Diet 30/30/30, we need to learn about its rules and goals.


Gary Brecka Diet 30/30/30 involves the intake of 30 grams of protein within the first half-hour (30 mins) after waking up, followed by 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. But how can it improve our health?


The first aim of the Gary Brecka method is to lose weight, or more precisely, melt fat. But the point is that our body first burns sugar (glucose), then goes to glycogen (sugar stored in the liver and muscles), and then burns lean muscle or fat.

To understand how this method can help us melt fat, we need to learn how it can affect our bodily functions.

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How Does the 30/30/30 Diet Cause Fat Loss?

When there are high levels of sugar in our body, insulin is secreted “to block other forms of energy utilization in the body”, as Brecka says. It means that when insulin is high, we cannot burn fat.

A 2003 study supported this idea and concluded that suppressing insulin secretion can lead to weight loss in a subset of obese adults [1].

So, the 30/30/30 rule is to help our body burn fat first. To this aim, 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, i.e., if you are 32 years old, your maximum heart rate is 220 - 32 = 188.

70% of 188 equals ~131. So, to burn fat, you need to keep your heart rate at about 131 beats every minute, which can be achieved by Brecka’s steady-state cardiovascular exercise.

Read the “Precision Heart Rate Training” Book to learn how your heart rate affects weight loss.

The table below shows the average fat-burning heart rate for different age groups.

AgeFat-Burning Heart Rate in Beats per Minute
18–20 140
21–25 136–139
26–30 133–136
31–35 129–132
36–40 126–129
41–45 122–125
46–50 119–122
51–55 115–118
56–60 112–115
61–65 108–111
66–70 105–108
71–75 101–104

In addition to fat burning and weight loss, the Gary Brecka method can lead to certain health benefits.

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The Benefits of The Gary Brecka Diet

Following the 30/30/30 method and consuming 30 grams of protein first thing in the morning, followed by 30 minutes of milk exercise can have different health benefits, including the following.

  • Controlling Blood Sugar Levels
  • Regulating Hormones
  • Lowering Mood Swings
  • Maintaining Energy Levels
  • Reducing Appetite and Cravings

Controlling Blood Sugar Levels

Unlike carbohydrates, which cause blood sugar spikes, protein is a proper nutrient to be used at the start of the day, as it contains amino acids that minimally impact blood glucose levels.

A 2003 study was conducted on the effects of increasing dietary protein on blood glucose response in 12 diabetic patients. The high-protein group had a diet with a ratio of protein to carbohydrate to fat of 30:40:30, and the control group had a ratio of 15:55:30.

The results indicated that a high-protein diet significantly decreases blood glucose after a meal in individuals with type 2 diabetes and improves overall glucose control [3].

A 2022 study on the effects of a high-protein diet at breakfast on postprandial glucose levels at dinner time in healthy adults showed that consuming a high-protein breakfast could suppress the glucose levels after breakfast.

The findings also indicated that such a diet could lower postprandial glucose levels after lunch and dinner, but this impact on dinner was weakened when avoiding lunch [4].

Regulating Hormones

Insulin is one of the important hormones affected by protein. A 2014 study indicated that individuals with type 2 diabetes consuming 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)) concluded 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].

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Lowering Mood Swings

A 2011 study on the effects of high-protein breakfasts on mood, attention, and alertness suggested that a high-protein breakfast can boost performance by increasing the thermic effect of food and enhancing body temperature [7].

Maintaining Energy Levels

A 2013 study on the impacts of protein intake on breakfast and energy levels found that consuming protein at breakfast, instead of carbohydrates and fat, could maintain energy during the day and reduce energy intake at lunch [8].

Reducing Appetite and Cravings

A 2021 meta-analysis on the impacts of high-protein breakfast on energy intake and appetite indicated that consuming a high-protein breakfast could help weight management by lowering SEI and suppressing appetite [9].

A 2008 study on the effect of protein intake timing on satiety and energy 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 [10].

Although the Gary Brecka Diet can lead to these health benefits by focusing on protein, we need to consider the other side of the story to choose a diet based on our current health status so we won’t experience health problems.

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The Downsides of The Gary Brecka Diet

  • It’s not backed by adequate scientific research.
  • Exercise timing is not the only factor.
  • Fat-burning exercise is not magical.

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It’s Not Backed by Adequate Scientific Research

Not enough research has been conducted on the 30-30-30 method as an independent approach. So, we need to be cautious in trying trending methods. It’s wise to consult healthcare professionals first to receive a personalized plan.

Exercise Timing Is Not the Only Factor

Although the 30/30/30 method focuses on exercising in the morning after breakfast, doing exercises in the afternoon can also be helpful.

A 2013 study suggested that there are various factors affecting the effectiveness of physical activity, including. So, the time of exercise is not the only factor that coaches, athletes, and scientists need to take into account [11].

Fat-Burning Exercise Is Not Magical

Despite the rumors, the fat-burning exercise in the 30/30/30 method is not magically leading to results. Brecka even points out that sitting on the couch would be a fat-burning stage.

So, we need to consider an individual's entire fitness and diet to be able to come up with a plan that works for them. Claiming that one approach works for everybody somehow contradicts scientific and logical approaches.

Anyhow, the 30/30/30 method brings enough health benefits that trigger us to discuss it with our healthcare provider. The point to consider to gain the benefits of the Gary Brecka Diet, especially fat burning, is learning what foods we should eat and avoid.

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Gary Brecka’s Diet Food List

The main focus of Gary Brecka is on organic and unprocessed foods and low levels of vegetables. On a Gary Brecka Diet, your daily caloric consumption must come from these sources with these ratios: 70-75% fat, 20-25% protein, and 5-10% carbohydrates.

Here are the lists of the foods he eats and avoids:

The following table shows the average calories, protein, carbohydrates, fat, sugar, and fiber you can get from 100 grams of these foods [12] [13] [14] [15].

FoodCalories (kcal)Protein (g)Carbohydrates (g)Fat (g)Sugar (g)Fiber (g)
Ribeye Steak 254 18.7 0 20 0 0
Ground Beef 243 17.5 0 19.4 0 0
Salmon 179 19.9 0 10.4 0 0
Eggs 143 12.4 0.96 8.65 0.2 0.75
Broccoli 39 2.57 6.27 0.34 1.4 2.4
Asparagus 20 2.2 3.88 0.12 1.88 2.1
Arugula 25 2.58 3.65 0.66 2.05 1.6
Brussels Sprouts 43 3.38 8.95 0.3 2.2 3.8
Bell Peppers 23 0.72 4.78 0.11 0.2 0.9
Olive Oil 884 0 0 93.7 0 0
Avocado Oil 884 0 0 100 0 0
Coconut Oil 892 0 0 99.1 0 0
Butter 717 0.9 0.1 81.5 0.1 0
Tallow 902 0 0 100 0 0
Swiss Cheese 393 27 1.44 31 0 0
Plain Greek Yogurt 94 8.78 4.75 4.39 3.25 0
Heavy Cream 343 2.02 3.8 35.6 2.7 0
Avocado 167 1.96 8.64 15.4 0.3 6.8
Raspberries 52 1.2 11.9 0.65 4.42 6.5
Blueberries 64 0.7 14.6 0.31 9.36 2.4
Strawberries 36 0.64 7.96 0.22 4.86 2

Foods That Gary Brecka Avoids on His Diet

  • Whey Protein: Instead of whey protein that 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

Another good point about the Gary Brecka Diet is that a wide range of people can try it, and it is not specific to a certain group of individuals.

Learn More: Joe Rogan's Carnivore Diet: Benefits, Side Effects and Food List

Who Would Be Good Candidates for the 30/30/30?

According to Brecka, a 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. Also, those who seek ketogenic diets can try the Gary Brecka Diet.

Whether you’ve tried ketogenic diets before or are new to elimination diets, the following tips can help you boost your results.

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.

Gary Brecka Supplements

Brecka mentions the following supplements as necessary and useful for boosting health:


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 30/30/30 method can be an effective way to regain health and fitness. But consult a healthcare professional before starting it to ensure it aligns with your goals and body needs.

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