Is This What Gary Brecka Eats to Stay at Peak Performance?

Hello Health Optimizers,

This week, we’re diving into Gary Brecka’s diet routine—the system he follows to improve cellular health, enhance longevity, and optimize performance at every level. Backed by years of work in human biology and wellness, Brecka’s daily nutrition isn’t guesswork—it’s engineered for results. From precise meal timing to nutrient-dense ingredients, his approach offers a clear framework for anyone looking to boost energy, sharpen focus, and support long-term health through strategic eating.

While Gary Brecka tracks micronutrients with lab precision, some folks are just tracking how fast they can eat everything before it spoils.

In this week’s newsletter, we explore:

🌅 Early morning hydration 
🏋️ The 30/30/30 diet rule 
☕ Smart coffee timing 
🥗 High-quality, low-carb meals 
💧 Clean afternoon hydration 
🍽️ Early dinner habits 
🧘 Night supplements for recovery

But first, 

Who is Gary Brecka?

Gary Brecka is a human biologist and longevity expert known for helping people optimize their health using data-driven strategies. With decades of experience analyzing blood work and genetics, he creates personalized wellness plans aimed at improving energy, mental clarity, and lifespan. As the co-founder of 10X Health, he works with top athletes, entrepreneurs, and celebrities—turning cutting-edge science into practical habits for everyday health.

Starting The Day With Water

Before diving into supplements or meals, Gary Brecka makes hydration his first priority. His approach to water is intentional, designed to support everything from digestion to adrenal function. It’s a quiet but powerful habit that sets the rhythm for the rest of his day.

• Hydrogen-infused water: He starts his day with water rich in hydrogen to support inflammation reduction and help the body absorb nutrients more efficiently.

• Mineral boost with sea salt: A pinch of unrefined sea salt—often Celtic or Himalayan—adds back key minerals lost overnight and helps restore electrolyte balance.

• No tap water: He skips tap water entirely, avoiding potential contaminants and instead choosing high-quality filtered or structured water.

• Digestive and adrenal support: This step helps activate the digestive system and supports energy production first thing in the morning.

What looks like a glass of water is actually a key pillar of the Gary Brecka diet routine—an intentional choice that powers the rest of his daily plan.

Morning Supplement Stack Breakdown

Once Gary Brecka finishes hydrating, he moves directly into his supplement routine. This isn’t a random mix of pills—it’s a carefully chosen set, grounded in bloodwork and years of experience in human biology. Each supplement plays a clear role in supporting how his body functions from the moment he wakes up.

• DHEA supplement: Taken first, this supports hormone production and balance, laying the groundwork for energy and mental clarity throughout the day.¹

• Omega-3 fish oil: Helps reduce inflammation and support cardiovascular health, especially when paired with clean eating habits.²

• Methylated B-vitamin multivitamin: He opts for B vitamins in bioavailable forms to help fill nutritional gaps and boost daily energy levels.

• Vitamin D3 with K2: This combo helps with bone health and immune function—especially helpful when sun exposure is low or inconsistent.

• Zinc supplement: Supports immune strength and hormone regulation, two of the key areas Brecka prioritizes across his health plan.³

This supplement stack is more than a wellness boost—it’s part of a structured system that helps Brecka maintain consistent focus, energy, and resilience. It's a key part of what powers his high-output lifestyle day after day.

The 30/30/30 Diet in Action

Gary Brecka’s mornings are built around a rule he calls the 30/30/30 diet—30 grams of protein within 30 minutes of waking, followed by 30 minutes of light movement. This isn’t about trends; it’s about controlling blood sugar, supporting hormone balance, and starting the day with clarity.

• What the 30/30/30 rule means: The formula is simple—30g of protein, 30 minutes after waking, followed by 30 minutes of low-intensity movement like walking. It’s designed to boost metabolism and improve energy regulation early in the day.

• Early protein intake: Within half an hour of waking, he eats a protein-rich breakfast—around 30 grams—to support muscle maintenance and avoid blood sugar spikes.

• Light activity after eating: A gentle walk post-breakfast supports fat metabolism and keeps insulin levels steady, setting the tone for the rest of the day.

• Nutrient-dense choices: His meals are filled with clean ingredients like pasture-raised eggs, berries, avocado, and greens—easy to digest and packed with nutrients.

• Balanced fats and fiber: Avocado provides healthy fats, while a handful of berries adds fiber and antioxidants—both key to staying full without a crash.

• Rotating options: Some mornings feature veggie-filled omelets; others include smoothies made with almond milk, mixed berries, spinach, and plant-based protein.

Following this consistent framework, Brecka starts every day with stability, focus, and the energy needed to stay sharp all morning long.

A Smarter Coffee Strategy

Gary Brecka doesn’t rush into his morning coffee. Instead, he treats it as a carefully timed habit that supports his energy, focus, and sleep. Everything from when he drinks it to what kind he chooses fits into the larger framework of his health-focused routine.

• Timing for impact: He waits 60–90 minutes after waking to drink coffee—allowing natural cortisol levels to peak first—and only drinks it after hydration, supplements, and breakfast.

• Clean and simple: Brecka opts for mold-free, high-quality beans and typically drinks it black. This helps avoid toxins, sugar crashes, and unnecessary additives.

• Better focus, fewer cups: By delaying caffeine and staying consistent, he finds one or two cups are enough to stay sharp—without disrupting his sleep or needing extra servings.

This small shift in coffee timing and quality gives him more than a buzz—it’s a way to support clarity early in the day without paying the price later.

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Clean and Balanced Midday Meal

Gary Brecka’s lunch stays in line with his structured approach to nutrition—simple, clean, and focused on keeping his energy steady through the afternoon.

• Protein and greens first: Lunch usually includes wild-caught fish, pasture-raised chicken, or steak paired with leafy greens and low-starch vegetables like arugula, asparagus, or Brussels sprouts.

• Healthy fats and fiber: He adds fats through avocado, olive oil, or nuts, often in large salads. These boost satiety and nutrient absorption without spiking blood sugar.

• Clean carbs in moderation: Though typically low-carb, he occasionally includes small portions of quinoa, rice, or sweet potato—always unprocessed and portion-controlled.

This simplified structure keeps his lunch satisfying without dragging down energy or focus—just real food that supports long-term health.

Clean Hydration and Smart Snacking

In the afternoon, Gary Brecka avoids the common energy crash by staying consistent with hydration and keeping his snack choices intentional. Instead of sugary drinks or empty calories, he relies on clean inputs that support steady energy and mental clarity.

• Keeps water intake steady: Throughout the afternoon, he drinks plenty of clean, filtered water to stay alert and hydrated—especially on busy or active days.

• Optional mineral boost: When needed, he’ll add a pinch of salt or a top-class electrolyte mix to his water to help restore electrolyte balance and keep recovery on track.⁴

• No room for sugary drinks: You won’t catch him reaching for soda or sweet teas. His routine stays free of blood sugar-spiking beverages that can lead to energy dips.

• Snack choices with purpose: If he gets hungry, he opts for nutrient-rich options like raw nuts or seeds, which provide healthy fats and trace minerals without adding sugar.

• Caffeine cut-off: If he needs a second boost, it’s always early—no coffee or green tea after 2 PM to avoid disrupting his sleep rhythm.

• Extra support on workout days: When training in the afternoon, he sometimes adds electrolytes or essential amino acids to support recovery and hydration.

• Often skips snacks entirely: Thanks to a protein-heavy breakfast and clean lunch, he usually doesn’t feel the need to snack at all.

This routine helps him stay focused and balanced without relying on stimulants. Whether he’s working, training, or recovering, every part of his day aligns with a bigger plan to avoid burnout and maintain long-lasting energy.

Light Dinner, Early Finish

Gary Brecka’s final meal is purposefully light and eaten early—usually by 6:30 PM—to support restful sleep and overnight recovery. It follows the same principles as the rest of his day: clean, protein-rich, and low in carbs.

• Protein and greens as the base: Dinner usually includes wild-caught fish or grass-fed red meat paired with non-starchy vegetables like Brussels sprouts or asparagus.

• Minimal carbs, healthy fats: He skips heavy carbs and includes fats like olive oil or avocado to support hormone balance and stay full overnight.

• Simple prep, clean oils: He avoids seed oils and sticks to ghee, butter, or olive oil. Seasonings are kept clean—think herbs, sea salt, and garlic.

This final meal keeps things steady before bed—nutrient-dense, easy to digest, and completely in sync with his all-day dietary discipline.

No Food After Dinner

Gary Brecka stops eating hours before bed—usually finishing dinner by 6:30–7 PM. This gap allows his body to shift from digestion to deep rest.

• Kitchen stays closed: No snacks, desserts, or returns to the fridge—just water or herbal tea in moderation if needed.

• Better sleep and recovery: Avoiding late-night food helps regulate hormones, lowers insulin, and supports restful, uninterrupted sleep.

This simple habit helps reset his system overnight, keeping his energy and hormone balance in check for the next day.

Nighttime Supplement Routine

Gary Brecka’s day doesn’t wind down without intention. His evening supplement stack is designed to calm the body, support recovery, and promote long-term wellness. Rather than relying on generic solutions, he uses targeted compounds that match his activity level and biological needs.

• Magnesium for relaxation: To help his nervous system relax, he often takes forms like magnesium glycinate or L-threonate to ease muscle tension and support restful sleep.

• Flexible dosing based on activity: Depending on how intense his day was, he adjusts his magnesium intake—usually between 200 to 400 mg—based on how his body feels.

• Muscle recovery and cramp relief: Magnesium also helps him avoid nighttime cramps, which is useful for maintaining physical consistency, especially after demanding training or travel days.⁵

• NMN for cellular function: As part of his longevity protocol, Brecka includes NMN with dinner or evening supplements to support NAD+ production and mitochondrial health—two critical areas for aging well.⁶

• Resveratrol for blood flow: He adds resveratrol to his evening routine to help with circulation and vascular health. It’s often combined with dinner to aid absorption and complement his antioxidant intake.

These evening additions aren’t random—they’re a quiet but powerful part of Brecka’s plan to improve healthspan. By ending his day with supplements that support rest, cellular repair, and vitality, he builds long-term resilience while sleeping better every night.

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Gary Brecka doesn’t wing it when it comes to food—his diet is data-driven, optimized, and built for real results. If you're ready to ditch guesswork and build habits that actually work, follow us on Facebook and Instagram for more. We bring you routines with purpose—no fads, no fluff. Just habits backed by science, built to boost energy, focus, and long-term health.

No gimmicks. No confusion. Just smarter eating—one routine at a time.

The Routines Team

1  DHEA Supplements

2  Importance of Omega-3 Fatty Acids

3  Zinc Supplements

4  Fluid and Electrolyte Balance

5  Using Magnesium for Better Sleep

6  The Science Behind NMN