246. Gary Brecka Answers Google’s Most Searched Questions On His Diet, Wellness and Lifestyle

I’m sitting down to answer your most searched Google questions, from the specifics of my whole-food diet and daily morning routine to the exact protocol I used to transform Dana White’s health. I’ll explain why I treat my body like a temple by filtering my environment and how you can use biological "superpowers" like fasting and breathwork to reclaim your baseline. It’s all about the simple, repeatable science that turns the lights on every single day. CLICK HERE TO BECOME GARYS VIP!: ⁠https://bit.ly/4ai0Xwg⁠ Thank you to our partners A-GAME: “ULTIMATE15” FOR 15% OFF: ⁠http://bit.ly/4kek1ij⁠ AION: “ULTIMATE10” FOR 10% OFF: ⁠https://bit.ly/4h6KHAD⁠ AIRES: "ULTIMATE20 " FOR 20% OFF: ⁠https://bit.ly/4a3Duze⁠ BAJA GOLD: "ULTIMATE10" FOR 10% OFF: ⁠https://bit.ly/3WSBqUa⁠ BODYHEALTH: “ULTIMATE20” FOR 20% OFF: ⁠http://bit.ly/4e5IjsV⁠ CARAWAY: “ULTIMATE” FOR 10% OFF: ⁠https://bit.ly/3Q1VmkC⁠ COLD LIFE: THE ULTIMATE HUMAN PLUNGE: ⁠https://bit.ly/4eULUKp⁠ GENETIC METHYLATION TEST (UK ONLY): ⁠https://bit.ly/48QJJrk⁠ GENETIC TEST (USA ONLY): ⁠⁠https://bit.ly/3Yg1Uk9⁠ GOPUFF: GET YOUR FAVORITE SNACK!: ⁠https://bit.ly/4obIFDC⁠ H2TABS: “ULTIMATE10” FOR 10% OFF: ⁠https://bit.ly/4hMNdgg⁠ HEALF: 10% OFF YOUR ORDER: ⁠https://bit.ly/41HJg6S⁠ PEPTUAL: “TUH10” FOR 10% OFF: ⁠https://bit.ly/4mKxgcn⁠ RHO NUTRITION: “ULTIMATE15” FOR 15% OFF: ⁠https://bit.ly/44fFza0⁠ SNOOZE: LET’S GET TO SLEEP!: ⁠https://bit.ly/4pt1T6V⁠ WHOOP: JOIN & GET 1 FREE MONTH!: ⁠https://bit.ly/3VQ0nzW⁠ Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: ⁠https://bit.ly/3RPQYX8⁠ Podcasts: ⁠https://bit.ly/3RQftU0⁠ Connect with Gary Brecka Instagram: ⁠https://bit.ly/3RPpnFs⁠ TikTok: ⁠https://bit.ly/4coJ8fo⁠ X: ⁠https://bit.ly/3Opc8tf⁠ Facebook: ⁠https://bit.ly/464VA1H⁠ LinkedIn: ⁠https://bit.ly/4hH7Ri2⁠ Website: ⁠https://bit.ly/4eLDbdU⁠ Merch: ⁠https://bit.ly/4aBpOM1⁠ Newsletter: ⁠https://bit.ly/47ejrws⁠ Ask Gary: ⁠https://bit.ly/3PEAJuG⁠ Timestamps 00:00 Intro of Show 01:02 Gary’s Whole Foods Diet 02:22 Why Does Gary Live in Miami? 03:15 Gary’s Morning Routine 04:56 Does Gary Ever Eat Doughnuts? 06:49 How Did Gary Transform Dana White’s Health? Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions. Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature. Learn more about your ad choices. Visit megaphone.fm/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Gary Brecka?

  These are some of the most commonly asked questions on Google. So I'll just go through them one by one here. What is Gary Brecka's diet? It's not keto, paleo, pescatarian, vegan, vegetarian, carnivore. I guess if I was to characterize it, it's kind of. What is Gary Brecka's morning routine? My morning routine is simple, it's portable and it's repeatable and I do it every single day. I will. Why does Gary Brecka live in Miami? We love it here. It's really a blessing to live here. Does Gary Brecka ever eat donuts?

• 0:29Gary Brecka?

  All right, I'm going to tell you, I have no excuse for this, other than the fact that there was a. How did Gary Brecka transform Dana White? Well, that's simple, not the way that you would think. I focused on three things primarily.

• 0:54Gary Brecka?

  Okay, we're trying something new, guys. These are some of the most commonly asked questions on Google. So my team surprised me and actually printed them out. So I'll just go through them one by one here. What is Gary Brecka's diet? That's great. I don't actually have a specific diet. I really believe in eating a diet that is absent processed foods. So I eat no processed foods. I eat very, very little grains, but I do eat a lot of whole foods. So meat, fish, chicken, eggs, avocado, coconut oil, olive oil, nuts. So I eat a lot of whole foods. I believe in grass fed beef, pasture raised eggs, free range chicken, grass fed butter. I eat a lot of raw cheese and raw dairy. I eat quite a bit of raw yogurt and raw kefir, which is a fermented dairy.

• 1:37Gary Brecka?

  And I try to get at least a serving of fermented vegetables with each evening meal. So fermented vegetables, by the way, are great. They have soluble fiber, which becomes free fatty acids. They have insoluble fiber, which adds bulk in your intestines. I try to fast when I'm on commercial flights domestically. I will eat on long flights. I use fasting as a superpower. So that is kind of my diet. I guess if I was to characterize it, it's. Kind of a paleo diet, but I'm not strict paleo. By the way, there's no evidence that dogmatic dieting extends life. You know, there's, it's not keto, paleo, pescatarian, vegan, vegetarian, carnivore, raw food. It is eating a diet absent processed foods.

• 2:22Gary Brecka?

  Why does Gary Brecka live in Miami? You know, Miami's amazing. I put it up there with Austin as being kind of one of the wellness capitals in the country. There's a very strong vibe of wellness here. And I live in an area called Coconut Grove, so it's very walkable. It's very friendly. It's dog friendly. It's kid friendly. It's family friendly. We love it here. I'm about 13 minutes from the center of downtown Miami, about 18 minutes from the airport. I travel a lot, so that's important. And we get outside quite a bit. So one of the largest contiguous parks in Miami-Dade County is here. There's a lot of water around. There's a lot of sunlight. The sun rises right off of my balcony, so it's really a blessing to live here. You also see things like alcohol consumption is down 32% in the younger generation in Miami alone.

• 3:05Gary Brecka?

  There are lots of movements here like coffee and chill and lots of places that you can actually go and gather and socialize around other things besides drinking and partying. What is Gary Brecka's morning routine? My morning routine is simple. It's portable and it's repeatable and I do it every single day. Within the first 30 minutes of waking, I will find my way outside. I will get sunlight into my eyes. I will get sunlight on my skin and I will do three rounds of 30 deep breaths, followed by a prolonged breath hold, meaning every 30 deep breaths, I will extend my breath hold. When I can't hold my breath any longer, I take a deep breath in. When I can't hold that any longer, I let it out and start again.

• 3:48Gary Brecka?

  I also usually try to include about 10 minutes of just silence, just sitting in silence. I'll horizon gaze. I'll just keep my eyes closed. It's a time for me to really connect with what I believe to be a higher power. During that time, I'm just trying to express gratitude for all the things that have been such a blessing in my life. And I find that starting my day like that really helps because it's portable. I can take it anywhere in the world. I do it every morning, regardless of where I am in the world. I also take three things every morning. Without failure, I take a mineral salt called Baja Gold. I take a hydrogen water tablet called H2 Tab, and I take a scoop of something called Perfect Aminos, all nine of the essential amino acids, hydrogen gas, and mineral salt, because none of that breaks it fast.

• 4:32Gary Brecka?

  It helps turn the lights on first thing in the morning. I also have black coffee. And I will generally do one or all of three things. Sauna, cold plunge, and red light. I'll use, usually do those in the order of cold plunge, dry off, red light. Then I will go get my exercise in the morning and very often at night is when I'll do the sauna. Does Gary Brecka ever eat donuts?

• 5:00Gary Brecka?

  All right, I'm gonna, I'm gonna tell you that I did fall off the wagon on my son's 100 mile race. And I have no excuse for this, other than the fact that there was a giant thing full of donuts in the van, and I did have half a donut. I rarely do that. I actually don't like how it makes me feel. I abstained from sugar and high glycemic foods for such a long period of time that when I eat them now, they actually give me a headache. What was odd about the donut that I ate, it was a Krispy Kreme, by the way, is it absolutely tasted like sweet chemicals to me. I think my palate changed after I stayed on a whole food diet for so long. And you might find this if you eat a highly processed diet, that a lot of times, healthy foods are not palpable to you. It takes about nine to 11 days to change.

• 5:44Gary Brecka?

  Once you really start focusing on eating whole foods, your palate will literally change, and your body will stop craving sugars, snacks, and it will stop craving processed foods. You will actually begin to taste the chemicals in those. I can taste MSG now, and I can taste other, other processed ingredients that are in, in highly processed foods. So. Rarely do I eat donuts. That is probably the first donut I've had in two years. I figure that food should serve us. You know, we should build this imaginary fence around our bodies and try to filter things before they make it to your body. You can either filter them before they get to your body, or you can let your body be the filter, one of the two. And your body will filter out things, polyfluoralkyls, fluoride, chlorine.

• 6:27Gary Brecka?

  It will filter out pesticides, herbicides, insecticides, but at what cost? That's the question. And it's fairly simple to imagine you have this invisible fence around yourself and you're filtering things, including your environment, before they make their way to your body. Just think about your body as a temple and really try to be in service to that temple. It's a different way of treating yourself very kindly. How did Gary Brecka transform Dana White? Well, that's simple. Not the way that you would think. I focused on three things primarily. His diet, his sleep, and his mobility. So first, we made exercise non-negotiable. Second, we started him on a 10-week keto reset. I did a 10-week, very strict keto diet.

• 7:10Gary Brecka?

  The reason why we did this was because there was a marker in his blood called triglyceride, which is a measure of how much fat is in your blood. Triglyceride skyrockets in response to eating high sugary and high glycemic, meaning foods that raise your insulin very quickly. So people that actually eat the most sugar have the highest blood fat. You can see this on what's called a lipid panel. It will usually have a marker called triglyceride, measure of fat in your blood. It will have LDL cholesterol, VLDL cholesterol, which is very low-density lipoprotein, and it will have HDL cholesterol, high-density lipoprotein, or healthy cholesterol. And his were terrible. They were horrific. His triglycerides were 800.

• 7:53Gary Brecka?

  Now, they shouldn't really be over 149. So his were 800 in a fasted state. So his blood was solid at room temperature. It actually coagulated before the nurse put it into the centrifuge to spin it down and send it to the lab. So in his case, it was a very hard concept for Dana to grasp that he had so much fat in his blood. That I was going to put him on a high fat diet in order to lower the fat in his blood. It seems very counterintuitive, but it actually works. When your body switches to a state of ketosis, which is where you're burning ketone bodies, beta hydroxybutyrate, and other ketone bodies as a fuel source, this burns very efficiently. You rapidly drop weight, you have brain fog goes away, sleep usually deepens. You can get something

• 8:37Gary Brecka?

  called the keto flu. The reason why people that transfer to a keto diet or stick to a keto diet get something called the keto flu is because your kidneys will use about four times the amount of sodium to process all of these fats as they do normally. So you want to be adding a mineral salt and sodium electrolytes to your water and to your food intake so that you actually don't get keto flu. Now, I made it a very clean keto diet because keto diet is not a high protein, low carbohydrate diet. Keto diet is a very high fat, about 75% of your calories from fat, 20% of your calories from protein, so it's low protein, very low carbohydrate. It's only about 5% of your calories, about

• 9:19Gary Brecka?

  50 a day or less from carbohydrates. And what this do is it rapidly changes your metabolism, and your body begins to burn fat as its primary fuel source. And when that happens, you not only drop weight, but the first place that your body eats fat is right out of the bloodstream. And if you saw the interview where we showed Danus pre and post labs, you'd see that his triglycerides went from 800 down to about 130 over the period of 12 weeks of being on a keto diet. It's also an excellent way for you to beat your sugar cravings and rapidly lose weight. And because it takes about nine days, and it's tough, nine days to transition to the point where those sugar cravings start to go away. So maybe if you have high triglyceride

• 10:04Gary Brecka?

  or you're trying to rapidly lose weight, think about doing a 10-week keto reset. Next time you guys have questions, please submit them. We'll keep this up. I'd love to answer more of your questions. And until next time, that's just science.