Gary Brecka
Level 1
Gary Brecka is a human biologist and co-founder of 10X Health who spent years analyzing health data for insurance companies to predict life expectancy, then shifted to using that same analysis to help people extend their healthspan instead. His protocols focus on genetic testing and bloodwork to identify nutrient deficiencies, working with clients including Dana White, Mark Wahlberg, and Joe Rogan while applying the same DNA-driven approach to his own daily routine. Photo © Gary Brecka
Disclaimer: This health stack was researched and created by the New Zapiens editorial team.
Foods & Beverages
Gadgets & Equipment
Supplements
Wearables & Trackers
My Routines
MORNING
Gary wakes between 6:00-6:30 AM and immediately drinks mineralized water mixed with hydrogen, sea salt, and amino acids. Within the first 45 minutes, he gets exposure to first light for circadian rhythm regulation, walks barefoot on natural surfaces for grounding, and practices Wim Hof breathwork with deep breathing cycles.
His 30/30/30 protocol involves eating 30 grams of protein within 30 minutes of waking (typically grass-fed eggs, steak, or wild salmon), followed by 30 minutes of steady-state cardio keeping his heart rate between 120-135 BPM through walking, light cycling, or incline treadmill.
WORKOUT
He focuses on steady-state cardio for 30 minutes at low intensity, keeping his heart rate under 135 BPM. Throughout the day he adds 20-minute walks, yoga, or stretching. He uses cold plunge or ice baths for recovery and tracks everything with WHOOP for biological age and recovery metrics.
DIET
His eating approach follows a high-fat (70-75%), moderate protein (20-25%), very low carb (5-10%) ratio using only organic, unprocessed whole foods. He eats grass-fed meats, wild fish, pasture-raised eggs, minimal vegetables, and healthy fats from avocado and olive oil. He avoids dairy, refined sugars, and all ultra-processed foods.
Breakfast happens around 6:30 AM with 30 grams of protein. Dinner is served early at 6:30 PM to allow 3+ hours of digestion before sleep. Throughout the day he drinks hydrogen water and mineralized water.
EVENING
Gary follows the 10-3-2-1 sleep rule: no caffeine 10 hours before bed, no food or alcohol 3 hours before bed, no work 2 hours before bed, and no screens or bright lights 1 hour before bed.
His night protocol includes evening breathwork to calm his nervous system, no phones in bed, reading in low light instead of screens, and maintaining a consistent sleep and wake schedule. He sleeps on an Eight Sleep Pod for temperature optimization under an EMF-blocking canopy while avoiding all blue light exposure.
Gary wakes between 6:00-6:30 AM and immediately drinks mineralized water mixed with hydrogen, sea salt, and amino acids. Within the first 45 minutes, he gets exposure to first light for circadian rhythm regulation, walks barefoot on natural surfaces for grounding, and practices Wim Hof breathwork with deep breathing cycles.
His 30/30/30 protocol involves eating 30 grams of protein within 30 minutes of waking (typically grass-fed eggs, steak, or wild salmon), followed by 30 minutes of steady-state cardio keeping his heart rate between 120-135 BPM through walking, light cycling, or incline treadmill.
WORKOUT
He focuses on steady-state cardio for 30 minutes at low intensity, keeping his heart rate under 135 BPM. Throughout the day he adds 20-minute walks, yoga, or stretching. He uses cold plunge or ice baths for recovery and tracks everything with WHOOP for biological age and recovery metrics.
DIET
His eating approach follows a high-fat (70-75%), moderate protein (20-25%), very low carb (5-10%) ratio using only organic, unprocessed whole foods. He eats grass-fed meats, wild fish, pasture-raised eggs, minimal vegetables, and healthy fats from avocado and olive oil. He avoids dairy, refined sugars, and all ultra-processed foods.
Breakfast happens around 6:30 AM with 30 grams of protein. Dinner is served early at 6:30 PM to allow 3+ hours of digestion before sleep. Throughout the day he drinks hydrogen water and mineralized water.
EVENING
Gary follows the 10-3-2-1 sleep rule: no caffeine 10 hours before bed, no food or alcohol 3 hours before bed, no work 2 hours before bed, and no screens or bright lights 1 hour before bed.
His night protocol includes evening breathwork to calm his nervous system, no phones in bed, reading in low light instead of screens, and maintaining a consistent sleep and wake schedule. He sleeps on an Eight Sleep Pod for temperature optimization under an EMF-blocking canopy while avoiding all blue light exposure.
