the 30/30/30 diet
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What Is The Gary Brecka 30/30/30 Diet?

Let’s talk about why the Gary Brecka 30 30 30 Plan is the hottest nutrition topic this year.

What is the 30/30/30 Weight Loss Program?

Consume 30 grams of protein within 30 minutes of waking up first thing in the morning, followed by 30 minutes of steady-state cardio. Sounds too simple to be true, right? Yet, according to its creator, this regimen can dramatically alter your metabolism and set you on the path to sustainable fat loss.

Who Created the 30/30/30 Diet?

Gary Brecka 30/30/30

The 30/30/30 program is the brainchild of Gary Brecka, Co-Founder of the 10X Health System. With a career spanning over two decades in bio-hacking and functional medicine, Gary has dedicated his life to understanding the nuances of human physiology.

His past includes working as a mortality-modeling expert in the insurance industry, where he used medical records and demographic data to predict mortality rates. His passion led him to focus on blood chemistry and longevity-biomarkers, aiming to extend human life and halt aging.

With degrees in Biology and Human Biology, Gary’s expertise is academically and experientially rich, making him a credible figure in health and wellness.

What is the Science Behind It?

Does the 30/30/30 Work for Weight Loss?

You’re probably wondering, “Is this another fad, or is there some real science behind it?” According to Gary, the 30/30/30 program is rooted in basic physiological principles. When you wake up, your body uses different energy sources.

The first on the list is sugar, followed by glycogen. Only after these sources are depleted does your body turn to fat or lean muscle for energy. Here’s where insulin comes into play; contrary to popular belief, its primary crucial role isn’t to lower blood sugar. Instead, it acts to block other forms of energy utilization when sugar is available.

Of course, it is widely known that a high-protein diet can have a big impact on the composition of one’s body. This study suggests that high protein intake can aid in muscle retention and could potentially help in fat loss

How Does the 30/30/30 Actually Cause Fat Loss?

30/30/30 Fat Loss

So, how does this translate into fat loss? Gary claims that the first 30 grams of protein ingested within 30 minutes of waking up work to stabilize your insulin and glucose levels. This sets the stage for optimized fat-burning throughout the day. The protein takes longer to metabolize, ensuring a slow and steady release of energy and reducing the likelihood of your body tapping into muscle for fuel.

The steady-state cardio, designed to keep your heart rate below 135 beats per minute, further encourages your body to use fat as an energy source. It’s crucial to note that these are Gary’s claims, and until more research is conducted, it’s wise to approach this program with a healthy dose of skepticism.

What are Some Drawbacks to 30/30/30?

Like any program, the 30 30 30 has its drawbacks. For starters, the rigidity of the program may not suit everyone. The 30-gram protein requirement, for instance, might seem restrictive to some. Also, the long-term sustainability of such a regimen is still up for debate. While Gary claims this is a holistic approach to weight loss, the absence of peer-reviewed studies means it’s essential to approach it cautiously.

Who Would Be Good Candidates for the 30/30/30?

If you’ve been toiling away in the gym, cutting calories, and still not seeing results, the 30/30/30 program might be worthwhile. According to Gary, this approach is particularly beneficial for those who’ve struggled with weight loss despite regular exercise and diet control. It might also be an excellent option for people interested in a holistic weight loss approach that doesn’t solely rely on calorie counting.

Gary Brecka 30 30 30 Rule FAQ

What is the 30/30/30 fat loss diet method?

The 30/30/30 diet method involves consuming protein (30g) within 30 minutes of waking up, followed by 30 minutes of steady-state cardio. Created to boost metabolism, the regimen aims to set you on a path to lose weight.

Does the 30/30/30 Protein Method Cause Weight Loss?

According to Gary Brecka, the 30/30/30 Protein Method can lead to weight loss by stabilizing glucose and insulin levels, promoting fat-burning throughout the day. The weight loss method combines protein consumption and steady state cardiovascular exercise, but it’s essential to approach cautiously until more research validates these claims.

Who created the 30/30/30 Protein Diet?

The 30/30/30 Protein Diet was created by human biologist Gary Brecka, co-founder of the 10X Health System. With expertise in bio-hacking and functional medicine, Gary has over two decades of experience and academic degrees in Biology and Human Biology.

How Do I Do the 30/30/30 Weight Loss Diet?

To follow the 30/30/30 method, consume 30 grams of protein within the first 30 minutes of waking up and then engage in 30 minutes of steady-state cardio or similar physical activity. The aim is to optimize metabolism and encourage fat-burning.
You can get your protein in by either utilizing protein powder or doing it through foods.


My 30/30/30 Review

So, is the 30/30/30 program a revolutionary approach to weight loss or just another fad that will fade away? According to its creator, Gary, it’s a science-backed strategy for achieving sustainable fat loss and holistic wellness. However, individual results may vary, and more research is needed to substantiate these claims. In a future update, I’ll share my personal experience with the program, so stay tuned!

The 30/30/30 method offers an intriguing effective method for weight loss that combines physiological insight with practical steps. Whether it’s the missing piece in your weight loss puzzle remains to be seen. But as with any overall health regimen, it’s always good to approach it cautiously and consult a healthcare provider for personalized advice.

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