The Gary Brecka Diet, also known as the 30/30/30 method, is a new way to melt fat by consuming protein and minimizing carbohydrates. This method aims to lose weight by dieting and exercising, and tries to improve the human lifestyle by avoiding unnecessary foods and activities. There is a lot to learn about this method, and whether it really works.
Highlights
Gary Brecka is a human biologist focusing on improving 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 looking for ways to improve health and fitness by understanding how our physiology works and how the body responds to changes like food.
Gary tries to improve the quality of human life and delay aging. He is also the co-founder of 10X Health System, a team providing health services.
He has introduced a method called the 30-30-30 method, which seems to be based on Tim Ferriss’ book “The 4-Hour Body”.
"The most important thing about your diet is the nutrient density of your food. Focus on consuming foods that provide the highest levels of vitamins and minerals per calorie."
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Gary Brecka’s 30-30-30 Method: What Is The 30-30-30 Brecka Diet?
Gary Brecka Diet 30/30/30 involves eating 30 grams of protein within the first half-hour (30 minutes) after waking up, and then doing 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?
Goals
The first goal of the Gary Brecka method is to lose weight or 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.
When you eat a high-carbohydrate diet (bread, pasta, rice, grains, fruits, etc.), your blood sugar level goes high. As a response, your body produces insulin “to block other forms of energy utilization in the body”, as Brecka puts it.
It means that when insulin is high, we cannot burn fat. So, if we can limit insulin production by eating low-carb foods, we can boost weight loss.
A 2003 study supported this idea and showed that suppressing insulin secretion can lead to weight loss in obese adults [1].
So, to avoid insulin secretion and boost fat burn, 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, meaning 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.
The table below shows the average fat-burning heart rate for different age groups.
Age
Fat-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.
Following the 30/30/30 method and consuming 30 grams of protein first thing in the morning, followed by 30 minutes of mild exercise, can help you:
Control Blood Sugar Levels
Regulate Hormones
Lower Mood Swings
Maintain Energy Levels
Reduce Appetite and Cravings
Controlling Blood Sugar Levels
Unlike carbohydrates, protein does not spike blood sugar levels, as it contains amino acids that minimally impact blood glucose levels, so it is better than carbs to be consumed at the start of the day.
In a 2003 study 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-carbohydrate-fat of 30:40:30, and the control group had a ratio of 15:55:30.
The results showed that a high-protein diet significantly decreases blood glucose after a meal in individuals with type 2 diabetes and improves 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 showed that such a diet could lower postprandial glucose levels after lunch and dinner, but this impact on dinner was weakened when avoiding lunch [4].
Gary Brecka on Hydration:
"Proper hydration is crucial for maintaining optimal health. Drinking enough water can improve energy levels, cognitive function, and physical performance."
Regulating Hormones
Insulin is one of the important hormones affected by protein. A 2014 study showed that individuals with type 2 diabetes who consumed 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)) found 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].
It all means that consuming a high-protein meal can improve insulin hormone, which affects different body functions and weight loss.
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].
[cta-meal-plan]
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 (subsequent energy intake) 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].
Gary Brecka on Omega-3 Fatty Acids:
"Incorporating omega-3 fatty acids into your diet is essential for reducing inflammation and supporting brain health. Foods like fatty fish, flaxseeds, and walnuts are great sources. Regular consumption of omega-3 fatty acids can reduce the risk of heart disease by up to 30%."
Although the Gary Brecka Diet can lead to these health benefits by consuming protein, we need to consider the other side of the story to choose a diet based on our current health status and avoid health problems.
Not Enough Research Has Been Done on the Gary Brecka Diet
The Gary Brecka Diet is not backed by sufficient scientific studies, and the 30-30-30 method has not been fully studied as an independent approach.
So, we need to be cautious in trying trending methods. It is wise to consult healthcare professionals first to receive a personalized plan based on your health status and needs.
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 age, gender, type of exercise, intensity level, duration, frequency, diet, sleep quality, recovery, hormonal status, and more.
So, the time of exercise is not the only factor that coaches, athletes, and scientists need to take into account [11].
[cta-course-fatloss]
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, you need to consider your entire fitness and diet to be able to come up with a plan that works for you. Claiming that one approach works for everybody is not scientific or even logical.
Anyhow, the 30/30/30 method brings enough health benefits that trigger us to discuss it with our healthcare provider. To gain the benefits of the Gary Brecka Diet, especially fat burning, you should learn what foods to eat and avoid.
Gary Brecka focuses on organic and unprocessed foods and low levels of vegetables. On a Gary Brecka Diet, your daily calories must come from these sources with these ratios: 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
Use this free Carnivore Macro Calculator to find the right ratio of carbs, protein, and fat based on your age, gender, and activity level.
Here are the lists of the foods he eats and suggests:
Animal-Based Protein Sources: Grass-fed ribeye steak, grass-fed ground beef, line-caught salmon, pasture-raised free-range eggs, etc.
Non-Starchy Vegetables: Broccoli, asparagus, arugula, brussels sprouts, leafy greens, summer squash, bell peppers, etc.
High-Fat, Low-Calorie Dairy: Cheese, plain Greek yogurt, heavy cream, etc.
Fruits: Avocado, raspberries, blueberries, strawberries, blackberries, etc.
Hydrogen Water
Sea Salt
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].
Many people struggle with what 30 grams of protein actually means. Here are some examples:
Food
Serving Size
Protein
Eggs
5 large eggs
30 g
Chicken breast
150 g (5 oz.)
31 g
Greek yogurt
1.5 cups (340 g)
30 g
Salmon
150 g (5.3 oz.)
30 g
Protein shake
1 scoop (whey-free)
25–30 g
Foods That Gary Brecka Avoids on His Diet
Whey Protein: Instead of whey protein, which 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.
Keto Diet: Both emphasize fat and low carbohydrates, but Gary’s method is about protein timing rather than staying in ketosis.
Carnivore Diet: Carnivore eliminates plants to maximize ketosis and reduce inflammation, but Gary allows low-carb veggies and berries.
Tim Ferriss Diet: Tim Ferriss also suggested 30 g of protein within 30 minutes, but Gary adds steady-state cardio.
Intermittent fasting: IF skips breakfast, while Brecka requires protein early.
Summary
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 if you want a simple, structured morning routine; you are okay with low-carb eating; and you struggle with appetite control and energy dips.
But please consult a healthcare professional before starting it to ensure it aligns with your goals and body needs.
FAQs
Here are the most frequently asked questions about the Gary Brecka Diet, or the 30-30-30 method.
Is the Gary Brecka Diet the Same as Keto?
Not exactly. While Gary focuses on a low-carb, high-fat ratio, the real focus is on protein timing and cardio, not carbohydrate elimination like Keto.
How Long Until You See Results on the Gary Brecka Diet?
It varies from person to person, but most followers report fat loss or improved energy in 3-4 weeks.
Can You Mix the Gary Brecka Diet with Intermittent Fasting?
Yes, but it changes your fasting window. Many drink a protein shake at wake-up to hit the 30g, then continue fasting until lunch.
Is the Gary Brecka Diet Safe for Everyone?
No diet is safe for everyone. People with kidney issues, diabetics, or pregnant women should check with a doctor first.
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