< shift/library / fitness

Gary Brecka 30-30-30 Method

fitness · easy · 40 minutes total each morning

What is Gary Brecka 30-30-30 Method?

Viral morning protocol: eat 30g protein within 30 minutes of waking, then do 30 minutes of low-intensity steady-state cardio. Optimizes morning cortisol, burns fat, and stabilizes energy all day.

Is there evidence for it?

EVIDENCEmoderate

How do you do Gary Brecka 30-30-30 Method?

  1. 1.Within 30 minutes of waking, eat 30g of protein (eggs, shake, Greek yogurt)
  2. 2.Immediately after eating, do 30 minutes of low-intensity cardio (brisk walk, easy bike, swimming)
  3. 3.Keep cardio heart rate at 135 BPM or below — zone 2, conversational pace
  4. 4.This combines protein timing for muscle synthesis with fasted/fed-state cardio for fat oxidation
  5. 5.Do this consistently for 30 days to see body composition changes

How long does it take?

40 minutes total each morning.

Is it hard to start?

easy.

Source: Gary Brecka (human biologist), viral TikTok/Instagram
fitness · nutrition · weight · energy · habits
> find what fits you

Related in fitness

Peter Attia Zone 2 Cardio ProtocolThe single most important exercise modality for longevity according to Attia: sustained cardio at the...Expressive Dance/Movement PracticeMove your body freely to music with no choreography, no rules, no audience. This isn't exercise — it's...Peter Attia Stability TrainingAttia's most underrated pillar: functional stability work that prevents the falls, injuries, and immobility...Stair Climbing ProtocolTake the stairs every time, everywhere. Then add dedicated stair climbing sessions: 10-20 minutes of climbing...Animal FlowA ground-based bodyweight movement system created by Mike Fitch that blends elements of gymnastics, martial...Couch to 5K (C25K)Structured 9-week running program that takes complete beginners from zero to running 5K continuously using...

> everything in fitness

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.