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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
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