Gary Brecka is widely known for his no-nonsense approach to personal performance. As a human biologist with over two decades of experience in the medical and insurance industries, he’s helped thousands of people understand how small, informed changes can reshape their day-to-day lives.
Considered by many to be a mortality expert, Gary is best known for working with high-profile clients like UFC president Dana White and for co-founding the 10X Health System. If you’ve ever searched for tips on longevity, optimising biomarkers, or clean daily routines, chances are you’ve come across his name.
What is the Gary Brecka method?
At the core of Gary’s philosophy is simplicity and structure: support the body with consistent, intentional choices. He works with athletes, entrepreneurs, and individuals looking for more clarity in their routines. What sets him apart is his laser focus on usable tools and a clear system to apply them.
He’s especially known for the 30/30/30 method: a protein-rich breakfast followed by 30 minutes of low-intensity exercise within 30 minutes of waking. This habit supports balanced energy levels throughout the morning. The method has sparked debate, but there’s growing evidence supporting the benefits of protein and movement first thing in the morning. Rupa Health has a good summary here.
What does Gary Brecka eat?
Gary often follows a variation of the ketogenic diet – high in fat, moderate in protein, and low in carbs – to support metabolic flexibility and longevity. Some refer to this as the Gary Brecka keto diet. If you're not familiar with ketosis or want to understand how this diet influences fat-burning and mental clarity, you can read our blog on the ketogenic lifestyle here.
He also recommends vegan, soy-free protein powders over whey and stresses the importance of personalised nutrition based on biomarkers. He frequently highlights the role of Vitamin D3, among other micronutrients, and encourages bloodwork as the foundation for any supplement routine.
What supplements does Gary Brecka take?
Among the brands Gary includes in his personal daily protocol are BodyHealth, Cymbiotika, and BIOptimizers. Each plays a different role in his stack and reflects his commitment to quality, discipline, and well-considered habits.
Precision and simplicity in a daily stack: BodyHealth
Gary’s stack begins with BodyHealth. The brand’s formulas are developed with simplicity and structure in mind, making them easy to incorporate into daily routines. He often uses PerfectAmino in powder or tablet form—products that integrate seamlessly into training, fasting, or travel days.
What sets BodyHealth apart is its clean formulation and practical use. With a minimalistic ingredient profile and ease of use, it’s ideal for simplifying your supplement routine without compromising on quality.
Intelligent formulation meets intentional sourcing: Cymbiotika
Cymbiotika reflects Gary’s emphasis on transparency and thoughtful design. With advanced delivery systems and carefully selected ingredients, Cymbiotika products are built for integration into modern routines.
Gary appreciates the brand’s detail-oriented approach to formulation, its clear labelling, mindful sourcing, and overall commitment to user experience. For those who value clarity and performance, Cymbiotika fits seamlessly into a structured lifestyle.
A structure-focused mindset: BIOptimizers
BIOptimizers has earned Gary’s trust through its commitment to innovation, formulation, and practicality. Founded by performance experts Wade Lightheart and Matt Gallant, the brand represents years of focused refinement.
Each product has a clear purpose and is built for consistency and long-term habits. For people who want discipline in their supplementation – not guesswork – BIOptimizers delivers.
Why Gary’s method works
Gary Brecka doesn’t chase trends. His method is about simplifying the complex and focusing on what you can apply every single day. The brands he chooses align with that mindset: BodyHealth, Cymbiotika, and BIOptimizers each bring something distinct – clarity, quality, and purpose.
If you’re looking to build a supplement stack that’s effective and sustainable, Gary’s personal protocol offers a smart place to start.
