Gary Brecka’s Diet Routine

Early Morning Hydration

Starting the day with proper hydration is something Gary Brecka takes seriously. Before food or supplements, he focuses on the quality of water he drinks to support his digestion and adrenal system from the moment he wakes up. This early routine plays a quiet but important role in setting the tone for his entire diet plan.

• Hydrogen-rich water: First thing in the morning, he drinks water that’s rich in hydrogen, known for helping reduce inflammation and improving how the body absorbs nutrients.
• Pinch of sea salt: He adds a small amount of unrefined sea salt—like Celtic sea salt—to help replenish trace minerals and electrolytes lost during sleep.
• Avoids tap water completely: He’s firm on skipping tap water due to potential impurities, opting for cleaner options that align with his overall health-focused approach.
• Supports digestion and energy: This early hydration helps get the digestive system moving and supports adrenal function, laying a strong foundation for his day.
• Part of a consistent system: While simple, this habit fits into a larger structure that’s common in the Gary Brecka diet plan and helps maintain balance across his meals and supplements.

This simple hydration step is more than a habit—it’s the foundation of what makes the Gary Brecka diet routine effective. It works hand-in-hand with the rest of his daily food and supplement routine to support better performance and health.

Hydrogen water is, in my opinion, the most beneficial type of water you can drink.

Morning Supplements

Gary Brecka doesn’t leave his morning routine to chance. Right after hydration, he moves straight to his supplement stack. It’s not about taking a random mix — each one plays a specific role in helping his body function well from the start of the day. He’s consistent with his approach, relying on bloodwork to guide what his body actually needs.

• DHEA supplement: Often taken right after waking, DHEA supports hormonal balance and acts as a base for producing key hormones in the body.
• Omega-3 fish oil: Paired with DHEA, this helps reduce inflammation and supports heart health, especially when following structured eating plans.
• Multivitamin with methylated B vitamins: He chooses multivitamins that use active forms of B vitamins to help with better absorption and to avoid any nutritional gaps.
• Vitamin D3 with K2: A combination that supports bone strength and immune function—important for those whose diet may lack consistent sun exposure or vitamin-rich foods.
• Zinc supplement: A daily dose helps support immunity and hormone regulation, both of which are key focuses in his overall routine.

This supplement routine fits into the broader structure of the Gary Brecka diet, helping him stay consistent with his energy, recovery, and long-term health goals. If you want to learn more about his daily supplement list, consider checking out our extensive guide about Gary Brecka’s supplements.

Gary Brecka 30/30/30 Diet

The first meal of the day plays a key role in Gary Brecka’s routine—not just for energy, but for managing blood sugar, hunger, and hormone balance. His approach isn’t random; it’s structured around a simple rule that combines protein intake with gentle movement. This combination sets the foundation for his morning, keeping him focused without crashing later.

• What the 30/30/30 diet means: This rule stands for eating 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity movement. It’s designed to stabilize blood sugar and kickstart fat burning early in the day.
• Protein within 30 minutes of waking: Around 6:30 a.m., Brecka eats a breakfast with roughly 30 grams of protein. The 30/30/30 diet rule helps him avoid early blood sugar spikes and support muscle maintenance.
• Low-intensity movement after eating: After his meal, he follows up with 30 minutes of easy movement—such as walking. This step supports blood sugar control, especially helpful for those interested in the Gary Brecka diabetes diet.
• Focus on quality ingredients: He insists on using pasture-raised eggs, explaining that the hen’s diet affects the quality of the egg. These eggs provide a solid source of protein and healthy fats.
• Avocado for healthy fats: He eats half an avocado with breakfast to add monounsaturated fats, which help keep him full and support heart health. The other half is usually saved for lunch.
• Berries for fiber and antioxidants: A small handful of organic berries—especially blueberries—add fiber, antioxidants, and keep the meal low on the glycemic index.
• Optional vegetable-packed omelet: On some days, he swaps out his usual plate for an omelet loaded with spinach, mushrooms, or other vegetables, adding volume and nutrients without excess carbs.
• Superfood smoothie alternative: Another breakfast variation includes a smoothie made with almond milk, mixed berries, spinach, and plant-based protein powder, which aligns with his preference to avoid dairy.
• Plant-based protein instead of whey: He chooses pea or hemp protein for smoothies to avoid inflammation and bloating that he associates with dairy-based products.
• Personalized to his needs: His breakfast choices aren’t just about general nutrition—they’re based on his lab testing. This helps him meet specific nutrient needs that align with his current health markers.

The 30/30/30 diet Gary Brecka follows is a practical and consistent start to his day. It blends quality food, movement, and timing—all of which support energy, blood sugar control, and satiety through the morning.

Eggs, avocado, and blueberries is a typical go-to breakfast for me.

Mid Morning Coffee

Coffee isn’t the first thing Gary Brecka reaches for in the morning. Instead, he follows a more thoughtful approach, letting his body wake up naturally before introducing caffeine. His timing, choice of beans, and limit on intake all reflect how much he values both focus and sleep quality throughout the day.

• Caffeine delay after waking: He waits 60 to 90 minutes before his first cup. This gives his natural cortisol rhythm time to peak without being affected by stimulants.
• Coffee follows his morning routine: He doesn’t brew his coffee until after hydration, sunlight exposure, supplements, and a protein-rich breakfast—keeping his body’s energy systems in sync.
• Focus on high-quality beans: He prefers coffee made from mold-free, clean beans to avoid unwanted toxins. This is in line with the overall quality seen across the Gary Brecka diet.
• Often drinks it black: He typically skips sweeteners or creamers, opting for a simple black coffee to keep blood sugar steady.
• Health benefits of coffee: He appreciates that coffee is rich in polyphenols and supports metabolism, especially when paired with a clean eating plan like his keto reset diet.
• No caffeine after 2 PM: To protect sleep quality, he avoids coffee within 10 hours of bedtime. This generally limits him to one or two cups before early afternoon.
• Stronger effect from timing: By delaying his first cup, he finds caffeine works more effectively, offering better focus without needing multiple servings.

Delaying caffeine and choosing high-quality coffee allows him to stay alert without sacrificing sleep later on. It’s a mindful habit that fits with the structured choices seen throughout the Gary Brecka keto reset diet—where both timing and ingredients are essential.

I know most of you guys crack your eyes open and want to go straight to the pot of coffee, but if you can find something else to do in your morning routine to take up that first 60 to 90 minutes, I promise you you’ll benefit more from the coffee.

Lunch

By the middle of the day, Gary Brecka’s lunch reflects the same disciplined approach seen in his breakfast and supplements. His focus stays on clean, simple meals built around protein, fiber, and healthy fats—without processed ingredients that can spike blood sugar or slow him down in the afternoon.

• Centered around protein and vegetables: A typical lunch features grilled chicken, wild-caught fish, or grass-fed steak paired with vegetables like arugula, broccoli, or asparagus.
• Salads built for satiety: He often eats large salads with leafy greens, cucumbers, tomatoes, and a homemade olive oil vinaigrette to keep things fresh, satisfying, and nutrient-rich.
• Finishing the morning’s avocado: He usually eats the other half of the avocado he saved from breakfast, adding more healthy fats to improve nutrient absorption and help with satiety.
• Low-starch vegetable focus: He keeps his vegetable variety small and intentional—frequently choosing Brussels sprouts, broccoli, asparagus, and arugula as staples in his lunch.
• Healthy fats are a must: Beyond avocado, he uses plenty of olive oil and sometimes adds nuts to boost his intake of monounsaturated fats—key for staying full and avoiding energy dips.
• Leafy greens every day: Arugula and spinach often serve as a base or side to his meals, providing added vitamins, minerals, and fiber without pushing up his carb intake.
• Small portions of clean carbs: While his meals are typically low in carbs, he’ll occasionally add a bit of organic rice, quinoa, or sweet potato—but only in moderation, and never refined grains.
• Low in sugar and processed foods: He completely avoids sugary dressings, processed oils, or white bread, keeping his lunch aligned with the principles of the Gary Brecka diet plan.
• Focus on blood sugar stability: The balance of protein, fats, and fiber helps maintain steady energy and clear thinking, which is a key part of his overall diet routine.

His lunch keeps things simple yet satisfying—high in protein, rich in healthy fats, and free of processed ingredients. This midday structure reflects the overall balance found in the Gary Brecka diet meal plan, making each meal work toward stable energy and clear focus.

I eat very little vegetables. I eat asparagus, Brussels sprouts, heads of broccoli and arugula. Those are my go-to.

Afternoon Hydration and Snacks

As the day continues, Gary Brecka keeps his focus on staying energized without relying on sugar or stimulants. Instead of reaching for packaged snacks or sweet drinks, his afternoon routine is all about hydration, clean fuel, and supporting recovery if he’s been active.

• Stays hydrated with clean water: He continues drinking plenty of water throughout the afternoon, which supports energy and mental clarity.
• Adds minerals when needed: On days when he’s sweating more or physically active, he may add a pinch of mineral salt or a quality electrolyte mix to his water to help maintain proper balance.
• Avoids sugary drinks: You won’t find soda or sweet tea in his routine. He steers clear of drinks that cause blood sugar spikes or energy crashes.
• Keeps snacks nutrient-dense: If he does get hungry, Brecka chooses whole-food snacks like raw almonds, walnuts, sunflower seeds, or chia seeds—each providing healthy fats and minerals with very few carbs.
• Second coffee or green tea—only early: He might have a second cup of coffee or green tea early in the afternoon if he needs a boost, but he sticks to his no-caffeine-after-2 PM rule to protect sleep quality.
• Supplements for physical activity: On workout days, he may sip on essential amino acids (EAAs) to support recovery, or take another round of electrolytes to stay hydrated.
• No snacking needed most days: Because his breakfast and lunch are high in protein and healthy fats, he often doesn’t feel the need to snack at all during the afternoon.

By keeping his hydration consistent and his snacks nutrient-dense, he avoids the blood sugar crashes that often hit in the afternoon. This practical approach supports energy and performance and aligns naturally with his keto diet plan.

Dinner

Gary Brecka’s final meal of the day is intentionally simple, clean, and eaten early at 6:30pm. It’s designed to support overnight recovery, keep blood sugar steady, and stay in line with the same low-carb, high-nutrient principles he follows all day. The goal isn’t just to eat—it’s to finish the day with foods that help his body rest and repair.

• Dinner is eaten early: He usually has his last meal in the early evening to allow enough time for digestion before bed, which supports better sleep quality.
• Centered on protein and vegetables: He builds his plate around high-quality protein—like grass-fed steak or wild-caught fish—paired with cooked vegetables such as asparagus, Brussels sprouts, or broccoli.
• Prefers red meat in the evening: If he hasn’t already had it during the day, dinner is often when he enjoys a grilled grass-fed ribeye or a lean ground beef patty.
• Fish remains a regular option: On some nights, he goes with wild-caught salmon or another fatty fish, adding omega-3s to improve his diet.
• Keeps vegetables consistent: His go-to picks are low-starch, nutrient-dense options like roasted Brussels sprouts, garlic-sautéed broccoli, and asparagus.
• Strict about cooking oils: He avoids seed oils completely. For high heat, he sticks with coconut oil, ghee, butter, or tallow. For room-temperature use, he prefers extra-virgin olive oil or avocado oil.
• Seasonings are simple and whole: Herbs, sea salt, garlic, and spices are used for flavor. He avoids bottled sauces or anything processed.
• Healthy fats are always included: Fats from avocado, olive oil, and grass-fed cooking fats help support hormone production and keep him full overnight.
• Carbs are minimal or skipped: If he’s had carbs earlier in the day, dinner is usually just protein and greens. Occasionally, he’ll include a small portion of sweet potato or mashed cauliflower.
• Sample dinner examples: A bun-less grass-fed bison burger on arugula with olive oil, or herb-crusted salmon with roasted Brussels sprouts and a spoonful of mashed sweet potato.

Brecka’s dinners bring his day full circle—clean protein, nutrient-dense vegetables, and carefully chosen fats. It’s a satisfying way to end the day that supports overnight recovery and reflects the whole-food focus found in the Gary Brecka carnivore diet when paired with a small range of plant foods.

No Late-Night Eating or Drinking

Gary Brecka puts just as much thought into when he stops eating as he does into what he eats. His evening routine supports restful sleep and hormonal recovery, and a big part of that is cutting off all calories well before bedtime. It’s not just a rule—it’s a regular part of how he prepares his body for deep, uninterrupted rest.

• Dinner is the final meal: If bedtime is at 10 PM, dinner ends by 7 PM. He avoids all late-night snacks or desserts to give his body time to fully digest.
• Improves sleep quality: By fasting for several hours before bed, Brecka allows his body to focus on rest and recovery instead of digestion.
• No alcohol near bedtime: If he ever drinks alcohol, it’s with dinner and never close to bedtime—limiting its effect on deep sleep cycles.
• Kitchen is “closed” after dinner: Once dinner is over, he doesn’t return to the kitchen. This helps avoid the temptation of unnecessary evening eating.
• Light hydration only: Post-dinner drinks are limited to water or herbal tea, and even that is moderated so it doesn’t interfere with sleep.
• Supports overnight hormone balance: Avoiding food late at night keeps insulin low and encourages natural growth hormone release—both priorities in his approach to health.

This no-late-eating habit is a key part of the Gary Brecka diet plan. By ending his meals early and letting his body fully rest at night, he supports everything from blood sugar control to better energy the next day.

Evening Supplements

Gary Brecka’s focus on recovery doesn’t stop at dinner. As the day winds down, he uses a few targeted supplements to support deeper sleep, reduce muscle tension, and promote long-term cellular health. His evening routine is simple but intentional, helping him end the day with calm and purpose.

• Magnesium for relaxation: He often takes magnesium glycinate or magnesium L-threonate in the evening to relax his nervous system, reduce tension, and support more restful sleep.
• Dosage depends on need: He typically takes between 200–400 mg of magnesium before bed, adjusting based on activity level or how he feels that day.
• Muscle support and cramp prevention: Magnesium also helps reduce nighttime cramps, which is especially helpful for staying consistent with his active lifestyle.
• NMN for cellular energy: As part of his longevity-focused approach, he sometimes takes NMN (nicotinamide mononucleotide) with his evening meal to support NAD+ production and mitochondrial function.
• Resveratrol for circulation: He adds resveratrol to help improve blood flow and vascular flexibility, often pairing it with dinner or other antioxidant supplements.

Evening supplements are a quiet but meaningful part of the Gary Brecka diet routine. They support deeper rest and recovery while also feeding into his long-term focus on health, energy, and aging well.