Gary Brecka

The Ultimate Human Protocol (Gary Brecka)

Gary Brecka is a human biologist and former life-insurance mortality researcher (about 20 years predicting death from medical records), co-founder of 10X Health, and host of The Ultimate Human podcast; he became known for Dana White's health transformation and centers his work on methylation, MTHFR variants, and nutrient deficiencies. Sourcing caveat: no primary published protocol page exists on theultimatehuman.com; dose-level detail comes from the third-party tracker fastlifehacks.com, and Brecka holds economic interests in several products he promotes (disclosed on his podcast), so treat brand endorsements as commercial. Key positions: 'The presence of oxygen is the absence of disease' (https://podscan.fm/podcasts/the-ultimate-human-with-gary-brecka/episodes/226-gary-brecka-live-at-the-zenos-health-summit-2025-in-saudi-arabia-nutrient-deficiencies-and-genetic-methylation); use methylfolate (5-MTHF) over folic acid and methylcobalamin over cyanocobalamin (https://mensfitness.co.uk/health/nutrition/the-5-supplements-that-could-matter-more-than-ever-in-your-60s-according-to-a-longevity-expert/); eliminate refined seed oils, the 'dirty 8' (https://podtail.com/podcast/the-ultimate-human-with-gary-brecka/26-seed-oils-the-dirty-8-that-are-destroying-your-/); 'LDL cholesterol isn't just a biomarker, it's an industry' (https://podscripts.co/podcasts/the-ultimate-human-with-gary-brecka/141-max-lugavere-seed-oils-ldl-cholesterol-inflammation); pro-TRT under physician supervision but fix D3/DHEA/insulin first (https://www.tapesearch.com/podcast/the-ultimate-human-with-gary-brecka/1709740887).

Scored with our transparent rubric: evidence depth, interaction safety, cost efficiency. How stack scoring works.

The stack, item by item

1. Creatine

   Dose reported: 1.5 g/day liposomal, before exercise

   Source

   A-
2. Multivitamin

   Dose reported: 2 tablets/day (10X Optimize methylated multi), one with breakfast, one with dinner

   Source

   C+

3. Perfect Aminos

   Dose reported: every morning (BodyHealth Perfect Amino EAAs); dose not publicly specified

   Source

   Not in the graded library yet

4. Resveratrol

   Dose reported: Vinia red grape cell powder; dose not publicly specified

   Source

   C
5. Omega-3 (EPA/DHA)

   Dose reported: 2-4 g/day combined EPA/DHA

   Source

   B

6. Nad Plus

   Dose reported: liposomal NAD+ (Rho Nutrition), morning fasted, held under tongue ~1 minute; personal dose not specified

   Source

   Not in the graded library yet

7. NMN

   Dose reported: 250-900 mg/day cited as study range; personal dose not specified; he moved from NMN to direct liposomal NAD+

   Source

   C+

8. Methylene Blue

   Dose reported: personal dose not disclosed; discusses 0.5-4 mg/kg/day study ranges, pharmaceutical grade only

   Source

   Not in the graded library yet

9. Tmg

   Dose reported: trimethylglycine; dose not publicly specified

   Source

   Not in the graded library yet

10. Vitamin D

    Dose reported: 5,000-10,000 IU/day D3 with K2 and magnesium, targeting 50-80 ng/mL blood level

    Source

    B
11. Vitamin K2

    Dose reported: 80-120 mcg/day MK-7, taken with D3

    Source

    C+
12. Collagen Peptides

    Dose reported: 1 scoop/day

    Source

    C+
13. Glutathione

    Dose reported: liposomal glutathione (Rho Nutrition); dose not publicly specified

    Source

    C
14. Magnesium

    Dose reported: 200-400 mg magnesium threonate, 30-60 min before bed

    Source

    B-
15. L-Theanine

    Dose reported: 100-200 mg, 30-60 min before bed

    Source

    B-
16. Melatonin

    Dose reported: 1-3 mg occasional use, 30-60 min before bed

    Source

    B
17. Electrolytes

    Dose reported: 1/4 tsp Baja Gold mineral sea salt in 8-10 oz water each morning

    Source

    B-

18. Hydrogen Water

    Dose reported: daily (Echo Go Plus generator / H2TABS)

    “Hydrogen water in my opinion is the most beneficial water that you can drink.”

    Source

    Not in the graded library yet

19. Colostrum

    Dose reported: liquid colostrum (Cymbiotika); from 2026 brand partnership 'curated stack', daily personal use unconfirmed

    Source

    C-

20. Irish Sea Moss

    Dose reported: from 2026 Cymbiotika brand partnership 'curated stack', daily personal use unconfirmed

    Source

    Not in the graded library yet

21. Cold Plunge

    Dose reported: endorsed partner product (Cold Life Ultimate Human Plunge); personal daily use not confirmed

    Source

    Not in the graded library yet

22. Trt

    Dose reported: TRT (Rx, prescription); confirmed for clients such as Dana White, personal use unconfirmed

    Source

    Not in the graded library yet

Last updated recently. Educational information, not medical advice. Talk to your doctor.