Could Gary Brecka’s Supplements Help You Live Longer and Stronger?

Hello Fitness Enthusiasts,

This week, we're focusing on Gary Brecka, a biologist renowned for his work in human performance optimization. With over two decades of experience, he has dedicated his career to understanding how nutritional and lifestyle interventions can enhance health and longevity. His approach combines scientific research with practical strategies to improve energy, recovery, and overall well-being.​

Call it doomsday prepping or peak human optimization—either way, Gary’s got enough supplements to survive a zombie apocalypse and outlive one.

In this week’s newsletter, we cover:

🧬 Gary Brecka’s use of Resveratrol & NMN to support energy, circulation, and long-term cellular function

🥗 Why he chooses plant-based protein powder for muscle recovery without inflammation or bloating

💊 His daily multivitamin routine to fill nutritional gaps and support overall vitality

🦠 The role of probiotics in improving digestion, nutrient absorption, and mood through gut health

❤️ How Coenzyme Q10 (CoQ10) helps boost cellular energy, protect the heart, and combat oxidative stress

But first, 

Who is Gary Brecka?

Gary Brecka is a human biologist and the co-founder of 10X Health System, known for using bloodwork and genetic testing to help people improve their energy, performance, and longevity. With a background in mortality prediction for life insurance companies, he shifted his focus to preventative health, helping clients—including top athletes and entrepreneurs—identify and correct nutrient deficiencies through targeted supplements.

Resveratrol & NMN

Gary Brecka includes Resveratrol and NMN (Nicotinamide Mononucleotide) in his supplement stack to support healthy aging, better energy, and improved metabolic health. These two compounds are a key part of his daily longevity protocol.

• Cellular energy production: NMN helps fuel NAD+ levels, which are essential for mitochondrial function and energy metabolism.¹

• Blood flow and vascular function: Resveratrol is linked to improved circulation and better cardiovascular support, especially as we age.²

• Metabolic balance: Both supplements may help regulate cholesterol, blood sugar, and inflammatory markers linked to age-related decline.

• Synergy with antioxidants: Brecka combines them with other nutrients like CoQ10 and omega-3s for broader health coverage and cellular protection.

• Longevity and vitality support: This duo helps keep energy levels high and slows the effects of biological aging.

Together, Resveratrol and NMN form the foundation of his anti-aging approach, working at the cellular level to improve how the body performs and recovers daily.

TMG (Trimethylglycine)

TMG (Trimethylglycine) plays a key role in Gary Brecka’s supplement plan for its impact on methylation—a process involved in everything from heart health to brain chemistry. It’s a staple in his stack for maintaining long-term performance and cognitive clarity.

• Homocysteine regulation: TMG provides methyl groups that help reduce homocysteine levels, which are linked to cardiovascular strain.

• Brain health and neurotransmitter balance: Methylation supports healthy brain signaling, which helps improve mood, clarity, and energy levels.

• Liver detoxification and cellular repair: TMG aids in liver function by supporting the body’s natural detox processes and reducing oxidative stress.

• Combination with B vitamins: Brecka often pairs TMG with methylated folate and B12 to boost methylation pathways and improve nutrient utilization.

• Cardiovascular and nervous system performance: Proper methylation supports smooth circulation, heart rhythm stability, and better stress response.

For Brecka, TMG isn’t just a supplement—it’s part of a system that keeps his energy steady, brain sharp, and cardiovascular health in check.³

Omega-3 Fish Oil

Omega-3 fish oil is a regular part of Gary Brecka’s daily supplement routine. While cold-water fish like sardines and salmon are excellent dietary sources, he recommends supplements to ensure consistent intake of EPA and DHA—the most important omega-3 fatty acids.

• Heart, brain, and joint function support: Omega-3s contribute to cardiovascular health, improve focus, and reduce joint discomfort over time.

• Inflammation reduction and hormone balance: Brecka values omega-3s for managing inflammation naturally and supporting healthy testosterone and cortisol levels.

• Morning pairing with DHEA: He often combines fish oil with DHEA to enhance hormonal support and maximize energy during the day.

• Recommended intake and sourcing: A typical dose ranges from 1–3 grams of combined EPA and DHA per day, with emphasis on third-party tested formulas free from mercury or toxins.

Omega-3s are a daily staple in Brecka’s wellness stack, supporting both physical health and cognitive function through targeted nutrient delivery.⁴

Plant-Based Protein Powder

Protein is crucial for recovery and muscle repair, and Gary Brecka opts for plant-based protein over whey.⁵ He focuses on clean, soy-free options like pea and hemp protein that offer a complete amino acid profile. These alternatives help him meet his protein goals while supporting gut health and steady energy throughout the day.

• Digestive comfort and reduced bloating: Plant-based protein tends to be easier on the gut, especially for people sensitive to dairy or lactose.

• Soy-free and allergen-friendly formulation: Brecka chooses blends free from common irritants like soy and gluten to prevent inflammatory responses.

• Muscle recovery and amino acid support: Each scoop typically delivers 20–30 grams of protein, helping repair tissues and fuel post-workout recovery.

• Balanced energy without sugar crashes: Unlike some whey formulas, plant protein provides sustained energy without spiking insulin levels.

Gary Brecka ensures his protein intake is effective, well-tolerated, and aligned with his performance goals by sticking with a clean, plant-based protein powder.

Vitamin D3 + K2

Vitamin D3 combined with K2 is an important part of Gary Brecka’s supplement plan. He stresses the importance of pairing these two nutrients to improve immune strength, maintain hormone balance, and support proper calcium utilization. While D3 aids in absorption, K2 ensures calcium ends up in bones—not arteries.

• Immune resilience and hormone regulation: D3 helps the immune system respond efficiently while supporting testosterone and other hormone levels.

• Bone strength and cardiovascular protection: K2 works alongside D3 to direct calcium into bones and teeth, reducing the risk of buildup in arteries.

• Absorption and timing strategy: He advises taking 5,000 IU of D3 with 80 mcg of K2, ideally with a fat-containing meal for better uptake.

• Long-term wellness foundation: This combo plays a key role in his efforts to protect cardiovascular health, enhance hormone production, and guard against immune decline.

Together, D3 and K2 create a powerful daily foundation for better immunity, stronger bones, and better nutrient utilization—making them a permanent part of Brecka’s routine.⁶

Zinc

Zinc is another essential mineral in Gary Brecka’s lineup due to its wide-ranging benefits for immunity, hormone regulation, and tissue repair. It plays a part in over 300 enzyme reactions in the body and is especially helpful for those with increased physical or metabolic demands.

• Immune function enhancement: Zinc strengthens the body’s natural defenses, especially during periods of stress or seasonal illness.

• Hormonal health and testosterone regulation: Consistent zinc intake supports testosterone production and is linked to improved fertility and energy levels.

• Tissue healing and metabolic efficiency: This mineral is involved in skin repair, wound healing, and enzyme activity for daily function.

• Balanced intake and suggested dose: He recommends around 20–30 mg daily, typically taken with food to reduce the risk of nausea.

Gary Brecka includes zinc for its vital role in immune strength, hormonal stability, and everyday recovery—making it a non-negotiable in his health routine.⁷

Multivitamin

Rather than depending on food alone, Gary Brecka uses a comprehensive multivitamin to fill any gaps in daily nutrition. His preference is for formulas containing methylated B vitamins, which are easier for the body to use and more effective for energy and cognitive support.

• Wide-spectrum nutrient coverage: A well-rounded multivitamin includes vitamins A, C, D, E, K, B-complex, plus minerals like zinc, selenium, and magnesium.

• Use of bioactive B vitamins: Brecka avoids folic acid and synthetic B12, opting instead for methylfolate and methylcobalamin, which support mood, cognition, and detoxification.

• Support for daily function: Even those with a healthy diet may fall short on micronutrients, making supplementation a simple way to protect long-term health.

• Usual serving size: Most multivitamins require 2–4 capsules per day, depending on the concentration of each nutrient.

• Foundational role in supplement stack: His multivitamin forms the base of a broader routine that also includes amino acids, magnesium, and essential minerals.

For Brecka, a high-quality multivitamin is non-negotiable. It acts as nutritional insurance, ensuring his body always has the building blocks it needs to function at full capacity.

Magnesium (Glycinate or L-Threonate)

Magnesium plays a vital role in maintaining nervous system balance, regulating stress, supporting muscle recovery, and promoting deep sleep. Gary Brecka considers it a must-have in his supplement stack, particularly because many people are unknowingly deficient in this essential mineral.

• Relaxation and mood regulation: Magnesium Glycinate supports calmness and stress resilience, which can help manage anxiety and improve sleep readiness.

• Cognitive function improvement: Magnesium L-Threonate crosses the blood-brain barrier and is linked to better memory, focus, and clarity.

• Lower risk of tension and headaches: Supplementing regularly may reduce the frequency of migraines or tension-related head discomfort.

• Improved absorption and results: He emphasizes using magnesium forms that are easily absorbed to ensure the body receives full benefits.

Magnesium is more than just a calming mineral in Brecka’s routine—it’s a foundational supplement that supports everything from brain function to muscular health.

Creatine

Creatine is one of the most researched and widely used supplements for enhancing physical performance—and Gary Brecka strongly supports its use for both strength and cognitive health. Taken daily, usually before a workout, it helps energize the muscles and brain by boosting ATP production.

• Muscle strength and explosive power: Increases energy output during high-intensity movements like sprinting or lifting.

• Cognitive support and neuroprotection: Studies have linked creatine to improved brain energy metabolism, especially under stress.

• Consistency matters: He typically recommends a daily dose of 5 grams for steady performance benefits.

• Synergy with fitness goals: Especially useful for those who train regularly or want to retain lean muscle mass as they age.

Gary Brecka optimizes both body and mind for peak performance by adding creatine to his stack. It’s a reliable staple for anyone focused on strength, stamina, and long-term cognitive health.⁸

Probiotics

Through his Gut Reset Challenge⁹ , he’s made it clear that maintaining a healthy microbiome can impact everything from digestion to mood and immune function. Probiotics are a key part of his supplement routine to keep this internal ecosystem in balance.

• Balanced gut flora and digestion improvement: Supports the growth of good bacteria, aiding in smoother digestion and less bloating.

• Better nutrient absorption: A healthy gut helps extract and utilize vitamins and minerals more efficiently from both diet and supplements.

• Mood and cognitive stability: The gut-brain axis influences how we feel—probiotics help regulate mental clarity and emotional balance.

• Complementary to digestive enzymes: Often taken alongside enzymes to support a more complete digestive process.

Brecka includes probiotics in his daily stack not just for digestive ease but for full-body health. It’s a small addition that makes a big difference in how well the body performs, absorbs nutrients, and stays protected.

Electrolytes

For Gary Brecka, proper hydration isn’t just about drinking enough water—it’s about making sure the body has the minerals it needs to perform. He includes a daily electrolyte mix in his routine, especially before workouts or during the early hours of the day.

• Muscle efficiency and nerve communication: Sodium and potassium help regulate nerve impulses and muscle contractions, which are critical during physical activity.

• Cramp and fatigue prevention: Low electrolyte levels can lead to muscle cramps, dizziness, and overall fatigue, especially in hot climates or after intense training.

• Morning energy boost and hydration: He prefers taking electrolytes first thing in the morning to kickstart energy and hydration after a night of fasting.

• Clean formulas with no fillers: He chooses mixes that avoid sugars, dyes, or artificial ingredients—keeping his supplement stack as clean as possible.

Electrolytes are a non-negotiable part of Brecka’s supplement plan. By making sure his body has the right mineral levels, he improves performance, sharpens focus, and keeps his energy steady throughout the day.¹⁰

Coenzyme Q10 (CoQ10)

Gary Brecka includes CoQ10 in his daily regimen to support mitochondrial energy production and fight oxidative stress. As we age, our natural levels of this antioxidant decline, making supplementation more important for cellular health and endurance.

• ATP generation and energy output: CoQ10 is a core component of mitochondrial function, helping cells convert nutrients into usable energy.

• Cardiovascular health maintenance: It helps keep blood vessels flexible and may assist in maintaining healthy blood pressure levels.

• Pairing with other antioxidants: Gary Brecka often combines CoQ10 with resveratrol to support anti-aging and immune function.

• Ideal for older adults and athletes: Since levels decline with age or intense training, CoQ10 supplementation becomes more beneficial over time.

This supplement supports Gary’s long-term energy, endurance, and heart function goals—especially for staying mentally and physically sharp.

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Let’s stay consistent, feel better, and get stronger—together.

The Routines Team

1  NMN

2  Health Benefits of Resveratrol Supplements

3  TMG Supplements

4  Omega-3 Fatty Acids

5  Plant-Based Protein vs Whey Protein

6  Effects of Vitamin D3 + K2

7  Zinc Supplements

8  Performance Benefits of Creatine

9  Ultimate Gut Reset Challenge

10  Electrolytes