The Ultimate Human with Gary Brecka - 246. Gary Brecka Answers Google’s Most Searched Questions On His Diet, Wellness and Lifestyle

Starting point is 00:00:00 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 Brecker'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 Breca'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 Breka live in Miami?

Starting point is 00:00:22 We love it here. It's really a blessing to live here. Does Gary Breca ever eat donuts? 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 Brecker transform Dana White? Well, that's simple, not the way that you would think. I focused on three things primarily.

Starting point is 00:00:54 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 Breca's diet? That's great. I don't actually have a specific diet. I really believe in eating a diet that is absent processed food.

Starting point is 00:01:12 So I eat no processed foods. I eat very, very little grains. But I do eat a lot of whole food. 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 kaffir, which is a fermented dairy. 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.

Starting point is 00:01:52 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 am 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.

Starting point is 00:02:18 It is eating a diet absent processed foods. Why does Gary Bricka 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. 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. There are lots of. some movements here like coffee and chill and lots of places that you can actually go and gather

Starting point is 00:03:11 and socialize around other things besides drinking and party. What is Gary Brecker'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. I also usually try to include about 10 minutes of just silence, just sitting in silence, all horizon gaze, I'll just keep my eyes closed. It's a time for me to really connect with what I

Starting point is 00:03:57 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. 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 usually do those in the order of

Starting point is 00:04:46 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 Breka ever eat donuts? All right. I'm going to 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

Starting point is 00:05:23 them now, they actually give me a headache. What was odd about the donut that I ate, it was a crispy cream, 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. That takes about nine to 11 days to change. 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.

Starting point is 00:06:02 processed ingredients that are 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, polyfluor alcohols, fluoride, chlorine. 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.

Starting point is 00:06:42 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 Brecker 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.

Starting point is 00:07:03 Second, we started him on a 10-week keto reset. I did a 10-week, very strict keto diet. 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-suggery and high-glycemic, meaning foods that raise your insulin very quickly. So people that actually eat the most sugar have the high-glycery, blood fat. You can see this on what's called the lipid panel. It will usually have a marker

Starting point is 00:07:35 called triglyceride, measure of fat in your blood. It will have LDL cholesterol, VLDL cholesterol, which is very low density level protein, and it will have HDL cholesterol, that high density lipid protein or healthy cholesterol. And his were terrible. They were horrific. His triglycerides were 800. 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

Starting point is 00:08:21 to a state of ketosis, which is where you're burning ketone bodies, beta hydroxybuterate, 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 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 the keto flu. Now, I made it a very clean keto diet because keto diet is not a high protein,

Starting point is 00:09:07 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 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 Dana's pre-imposed labs, you'd see that as 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

Starting point is 00:09:55 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 hydroglissoride 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.

The Ultimate Human with Gary Brecka - 246. Gary Brecka Answers Google’s Most Searched Questions On His Diet, Wellness and Lifestyle

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