Gary Brecka’s Supplement & Protocol Stack

GB
Biohacker Protocol

Gary Brecka’s Longevity Protocol

Methylation-focused with gene testing approach
🧪 12 supplements tracked
💰 ~$150–300/mo
📅 Updated March 2026

About Gary Brecka
⚕️ Not medical advice. This page documents publicly shared information from podcasts, interviews, and published content. Consult your healthcare provider before starting any supplement regimen.
12
Supplements

$150–300
Est. Monthly Cost

Biohacker
Approach

Evidence Rating Key

★★★★★ Multiple RCTs + meta-analyses in humans
★★★★★ At least one RCT in humans
★★★★★ Human observational or mechanistic data
★★★★★ Animal studies or preliminary human data
★★★★★ Theoretical / anecdotal only

Evidence Ratings

★★★★★ Strong RCT/meta-analysis
★★★★☆ Good evidence
★★★☆☆ Moderate/mixed
★★☆☆☆ Weak/anecdotal
★☆☆☆☆ Brecka framework only

🧬 Methylation Support (Core Stack)

Brecka’s most distinctive recommendations — bioavailable forms required if you carry MTHFR variants.

Supplement Form / Dose Purpose Evidence
Methylfolate (5-MTHF) 400–1,000 mcg/day1 Bypasses MTHFR enzyme; DNA methylation, homocysteine control ★★★★☆
Methylcobalamin (B12) 1,000–5,000 mcg/day Methyl-donor; nerve function; pairs with methylfolate ★★★★☆
B6 (P5P form) 25–50 mg/day Active form; enzyme cofactor in methylation cycle ★★★☆☆
TMG (Trimethylglycine) 1,000–3,000 mg/day Betaine; alternate methyl donor; lowers homocysteine2 ★★★★★

💊 Foundational Daily Supplements

Supplement Dose Purpose Evidence
Vitamin D3 + K2 5,000–10,000 IU D3 / 200 mcg K2 Immune, bone, testosterone support; K2 directs calcium ★★★★★
Omega-3 (fish oil) 2–4 g EPA+DHA/day Cardiovascular, inflammation, brain ★★★★★
Magnesium Glycinate 400 mg/day (evening) Sleep, muscle relaxation, 300+ enzymatic reactions ★★★★★
Zinc 25–30 mg/day Testosterone, immune, wound healing; often depleted ★★★★☆
Reduced Glutathione 500 mg/day (or liposomal) Master antioxidant; detoxification3 ★★★☆☆
CoQ10 (Ubiquinol) 200–400 mg/day Mitochondrial energy; ubiquinol form preferred over 40 ★★★★☆
Creatine 5 g/day Muscle, brain energy, one of Brecka’s “non-negotiables” ★★★★★
Collagen Peptides 10–20 g/day Joint, skin, connective tissue; with Vitamin C ★★★☆☆

🌅 Lifestyle Protocols

Brecka’s lifestyle stack is arguably as important as his supplements. These are the protocols he credits for transformative health changes.

30-30-30 Morning Routine
★★★★☆

30g protein within 30 minutes of waking → 30 minutes steady-state cardio (Zone 2, 130–135 bpm). Brecka claims this sets cortisol rhythm and stabilises blood sugar all day. The protein timing component is debated, but Zone 2 cardio evidence is strong.4

Cold Plunge / Cold Exposure
★★★★☆

50–60°F water, 2–5 minutes, 3–5x/week. Protocol: post-workout for recovery, or morning for epinephrine/dopamine boost. Aligns with Huberman’s cold exposure framework.5

Breathwork (Oxygen Advantage)
★★★☆☆

Nasal breathing exclusively; CO₂ tolerance training (Bohr effect). Brecka claims nasal breathing alone can transform HRV and O₂ utilisation. Patrick McKeown collaboration. Some evidence, lacks large-scale RCTs.6

Grounding (Earthing)
★★☆☆☆

Barefoot contact with earth 20–30 min/day. Claims electron transfer reduces inflammation. Evidence is preliminary (small studies, low quality). Brecka calls this foundational; mainstream consensus remains skeptical.

MTHFR Gene Testing
★★★☆☆

Via 10X Health System panel or 23andMe raw data. If C677T or A1298C variant present, standard (synthetic) B vitamins cannot be utilised — switch to methylated forms. This is Brecka’s central intervention. MTHFR variants are common (~40% population carry one). Critics note Brecka overstates pathogenicity of heterozygous variants.7

⚠️ Evidence Controversies

  • MTHFR overreach: Brecka attributes a very wide range of conditions to MTHFR variants. Most geneticists consider heterozygous MTHFR clinically low-risk. Homozygous C677T does meaningfully raise homocysteine.
  • Grounding: Weakest evidence of his stack. Not well-supported by peer-reviewed literature.
  • Credential positioning: Brecka presents as a scientist but is not a licensed medical professional. His mortality data claims are not independently verified.
  • Dana White result: Widely cited but is a single anecdote, not a controlled trial.

Footnotes

  1. Dosing highly variable by genotype. Homozygous C677T may require higher doses under physician guidance.
  2. TMG as betaine: one of the best-evidenced homocysteine-lowering interventions independent of MTHFR status.
  3. Oral glutathione absorption debated; liposomal or IV forms have better bioavailability data.
  4. Zone 2 cardio evidence: independent of Brecka — see Attia’s protocol page for in-depth discussion.
  5. Cold exposure aligns with Huberman’s dopamine/norepinephrine framework — see Huberman protocol page.
  6. Patrick McKeown “Oxygen Advantage” method — some HRV evidence exists, needs replication.
  7. MTHFR prevalence: ~10–15% homozygous C677T in European populations; heterozygous ~40%. Clinical significance graded accordingly.

Changelog
  • Mar 2026 — Page created. Sources: podcast interviews, 10X Health System, Joe Rogan #1950, Diary of a CEO.

Sources

4. Wilcken DEL et al. “Homocysteine and cardiovascular disease: evidence on causality from a meta-analysis.” BMJ, 2002.
5. Frosst P et al. “A candidate genetic risk factor for vascular disease: a common mutation in methylenetetrahydrofolate reductase.” Nature Genetics, 1995.
7. Willett WC, Stampfer MJ. “Clinical practice: what vitamins should I be taking, doctor?” NEJM, 2001.

Compare Other Protocols

Note: Brecka’s methylation-first approach differs significantly from Attia (biomarker-led) and Sinclair (NAD/sirtuin focus). Brecka and Sinclair both use TMG; Attia does not prioritise it.

Stay updated on protocol changes

We track updates from Brecka’s podcasts and 10X Health releases. Changes logged above.

📋 Protocol Change Log

March 2026 — Protocol page updated with latest publicly shared information.