Dana White was falling asleep in conferences. He couldn’t tie his footwear with out struggling. His triglycerides had been so excessive (764, when they need to be beneath 150) that medical doctors stated he was on the verge of a stroke or coronary heart assault. At 52 years outdated, bloodwork instructed he had simply 10.3 years left to reside.
Then he met Gary Brecka.
5 months later, White had misplaced 44 kilos, was off all prescription medicines, not wanted his sleep apnea machine, and his life expectancy had almost tripled. He informed Brecka: “I really feel like I’m 25 years outdated once more.”
This isn’t some celeb endorsement nonsense. White’s lab outcomes (which he shared publicly) inform the story: homocysteine dropped from 21.5 to 11.7, triglycerides plummeted from 764 to 143, and his inflammatory markers normalized. The transformation was so dramatic that skeptics accused him of being scammed, to which White responded: “I make zero {dollars} out of this. My numbers don’t lie.”
So what precisely did Gary Brecka do? And extra importantly, can his strategy give you the results you want?
The Full Gary Brecka Complement Stack
Foundational Each day Dietary supplements
Methylation Assist (Important for MTHFR Mutations)
- 10X 5-MTHF – Lively folate for homocysteine regulation
- 10X TMG – 1,000mg betaine for methylation cycles
- Thorne NAC – 600mg for glutathione manufacturing
Longevity & Mobile Power
Important Amino Acids (Brecka’s #1 Most Promoted)
Various Premium Manufacturers (Third-Occasion Choices)
Now let’s dive into why Gary Brecka recommends every of those dietary supplements, backed by the precise science and Dana White’s dramatic transformation.
Who Is Gary Brecka (And Why Ought to You Care)?
Gary Brecka is a human biologist and longevity knowledgeable who spent years within the insurance coverage trade predicting lifespans with scary accuracy. However in some unspecified time in the future, he realized one thing: if he may predict when folks would die, perhaps he may assist them reside longer as a substitute.
His strategy isn’t about fashionable biohacks or miracle cures. It’s ruthlessly data-driven. He begins with complete bloodwork and genetic testing to determine precisely what your physique is lacking or combating. Then he builds a customized protocol (dietary supplements, food plan, way of life adjustments) to repair these particular points.
The philosophy is straightforward: your physique already is aware of the right way to be wholesome. You simply want to offer it the precise uncooked supplies and take away the obstacles.
Brecka’s work caught fireplace after the Dana White transformation, and now over 150,000 folks have used his protocols via his firm, 10X Well being Programs. However right here’s what issues: the dietary supplements he recommends aren’t random. They’re focused at fixing widespread deficiencies and supporting elementary organic processes like methylation, mobile vitality manufacturing, and hormone steadiness.
Let’s break down what’s really in his stack and why.
The Core Dietary supplements: What Brecka Really Recommends
Vitamin D3 + K2: The Basis
Dosage: 5,000 IU D3 + 100 μg K2 day by day
Brecka calls vitamin D3 “the only most essential nutrient in the whole human physique.” Sturdy phrases, however not with out advantage.
Vitamin D3 does far more than simply assist with calcium absorption (although it does that too). It modulates your immune system, helps hormone manufacturing, and performs a task in temper regulation.
However right here’s the place it will get fascinating: taking D3 alone can really trigger issues. While you complement with D3, it will increase calcium absorption. With out vitamin K2, that calcium may find yourself in your arteries as a substitute of your bones. Not nice.
That’s the place K2 is available in. Vitamin K2 prompts proteins that seize calcium and deposit it in your bones whereas concurrently stopping it from accumulating in delicate tissues like your arteries. A complete evaluate within the Worldwide Journal of Molecular Sciences discovered that nutritional vitamins D3 and K2 work synergistically for each bone and cardiovascular well being.
In a examine revealed within the Journal of Vitamin, postmenopausal ladies who took each D3 and K2 collectively confirmed considerably higher will increase in bone mineral density in comparison with those that took calcium alone, D3 alone, or K2 alone. The mixture was synergistic.
Brecka’s dosage of 5,000 IU day by day is larger than the RDA (600-800 IU) however it’s a typical therapeutic dose aimed toward getting blood ranges to the optimum vary of 40-60 ng/mL. Most individuals are poor. He all the time recommends testing your ranges first.
Get Brecka’s actual D3+K2 formulation: 10X Well being Vitamin D3 + K2 →
Magnesium Glycinate: The Rest Mineral
Dosage: 200-400 mg day by day
Magnesium is concerned in over 300 enzymatic reactions in your physique. Learn that once more. Over 300.
It’s essential for muscle and nerve perform, sleep high quality, stress discount, ATP (vitality) manufacturing, and cardiovascular well being. But most individuals don’t get sufficient.
Brecka particularly recommends magnesium glycinate (or generally threonate) as a result of they’re well-absorbed and delicate on the intestine. This issues as a result of a budget magnesium oxide you’ll discover in most drug shops is poorly absorbed and infrequently causes digestive points.
Harvard Well being notes that magnesium supplementation can enhance sleep and scale back anxiousness, notably as a result of it helps activate the parasympathetic nervous system (your “relaxation and digest” mode). A 2024 systematic evaluate discovered that 5 out of eight sleep-related research reported enhancements in sleep parameters with magnesium supplementation, whereas 5 out of seven anxiety-related research confirmed enhancements in self-reported anxiousness.
For somebody like Dana White who was chronically burdened and sleep-deprived, fixing magnesium deficiency was doubtless a game-changer. Higher sleep means higher restoration, higher temper, higher all the pieces.
Brecka’s high magnesium choose: BIOptimizers Magnesium Breakthrough → (combines all 7 types of magnesium for max profit)
Various: 10X Well being Magnesium →
Methylated B Nutritional vitamins: Bypassing Genetic Roadblocks
B12 (Methylcobalamin): 250-500 μg
Methylfolate (5-MTHF): 400-800 μg
B6 (P-5-P): 10-25 mg
That is the place Brecka’s genetic experience actually shines.
Many individuals have genetic variations (like MTHFR mutations, which have an effect on a good portion of the inhabitants) that make it exhausting to transform customary B nutritional vitamins into their energetic, usable varieties. If you happen to’re a kind of folks and you are taking common folic acid or cyanocobalamin (a budget B12), your physique can’t use it effectively. You’re basically taking nutritional vitamins that don’t give you the results you want.
Brecka’s resolution: skip the conversion step fully by utilizing the energetic varieties your physique really wants.
Methylcobalamin (B12) is crucial for pink blood cell formation, nerve well being, and vitality manufacturing. Even modest B12 deficiency causes fatigue and cognitive fog. Through the use of the methylated type in 10X Optimize, you bypass absorption points and genetic variations that impair B12 utilization.
Methylfolate (5-MTHF) is the energetic type of folate, important for DNA synthesis and neurotransmitter manufacturing. For folks with MTHFR mutations (which Brecka assessments for), customary folic acid is nearly ineffective. Methylfolate out there as 10X 5-MTHF ensures your physique can correctly regulate homocysteine (decreasing cardiovascular danger) and produce serotonin, dopamine, and epinephrine.
Pyridoxal-5-phosphate (P-5-P) is the energetic type of vitamin B6. It helps convert homocysteine to cysteine (working with folate and B12) and is a cofactor in making serotonin, dopamine, and GABA. Principally, it’s essential for temper steadiness and neurotransmitter perform.
Bear in mind Dana White’s homocysteine dropping from 21.5 to 11.7? This stack of methylated B nutritional vitamins is precisely what did that.
Get the whole methylated formulation: 10X Optimize Methylated Multivitamin → (Brecka’s unique formulation with all methylated B nutritional vitamins)
Various choices:
Zinc: The Immune and Hormone Regulator
Dosage: 20-30 mg day by day
Zinc is required for a whole lot of enzymes in your physique. It helps immune cell exercise, tissue restore, and (this issues to numerous guys) sustaining wholesome testosterone ranges.
A meta-analysis discovered that zinc lozenges can shorten the length of colds, and zinc deficiency is linked to low testosterone. Supplementation can normalize ranges in poor males.
The catch: continual excessive zinc consumption (over 40 mg day by day long-term) can induce copper deficiency, so steadiness issues. Brecka’s dosage of 20-30 mg is within the candy spot for most individuals.
Get pharmaceutical-grade zinc: 10X Well being Zinc Picolinate →
Omega-3 Fish Oil: Anti-Inflammatory Powerhouse
Dosage: 1-3g EPA + DHA day by day
Omega-3 fatty acids (EPA and DHA) are important for cell membrane fluidity in your mind and for resolving irritation all through your physique.
Fish oil is well-established to decrease triglycerides (keep in mind Dana White’s 764 triglycerides?) and help cardiovascular well being. Greater omega-3 consumption is linked to lowered danger of coronary heart assaults. Within the mind, DHA is crucial for cognitive perform and should enhance temper.
High quality issues right here. Rancid fish oil is ineffective (and probably dangerous). Brecka emphasizes high-quality, third-party examined manufacturers to keep away from oxidized oils.
Brecka’s unique omega-3 suggestion: Thorne Tremendous EPA → (425mg EPA + 270mg DHA per capsule, NSF Licensed for Sport)
The Longevity Stack: NMN + Resveratrol
NMN: 250-500 mg day by day
Resveratrol: 100-500 mg day by day
That is the place Brecka strikes from fixing deficiencies to optimizing for longevity.
NMN (nicotinamide mononucleotide) is a precursor to NAD+, a coenzyme required for vitality metabolism and DNA restore. The issue? NAD+ declines with age. By supplementing with NMN, you’re basically refueling your cells’ vitality factories.
A 2022 randomized medical trial revealed in GeroScience discovered that NMN supplementation (300-900mg day by day) elevated blood NAD concentrations and improved bodily efficiency in wholesome middle-aged adults. The examine concluded that “medical efficacy expressed by blood NAD focus and bodily efficiency reaches highest at a dose of 600 mg day by day oral consumption.”
One other examine in Endocrine Journal demonstrated that NMN administration was secure and successfully metabolized in wholesome males, with no important antagonistic results.
Resveratrol (a polyphenol from pink grapes) is believed to activate longevity pathways referred to as sirtuins and has antioxidant results. Meta-analyses present useful results on blood sugar and ldl cholesterol. In animal research, it improved healthspan on high-calorie diets.
Brecka (like longevity researcher David Sinclair) suggests these two work synergistically. Resveratrol could improve the results of NAD+ boosters.
For NMN, get Renue By Science NMN Pure Powder →
Right here’s why that is one of the best NMN in the marketplace: Andrew Huberman himself makes use of this actual model. It’s pharmaceutical-grade, third-party examined, and is available in a pure powder type that’s extra bioavailable than capsules. The 100g container provides you a full 6-month provide for beneath $60 once you use code BRAINFLOW at checkout (10% off). That’s lower than $10 monthly for research-grade NMN that really works. Most manufacturers cost $50+ for a 30-day provide of inferior high quality. That is the actual deal at a fraction of the associated fee.
For Resveratrol: VINIA Crimson Grape Cell Powder → (Brecka’s official partnership – enhanced bioavailability formulation)
TMG (Trimethylglycine): The Methylation Supporter
Dosage: 500-1,000 mg day by day
Often known as betaine, TMG supplies methyl teams to help homocysteine metabolism (complementing folate and B12).
Right here’s why it issues: once you take NAD+ precursors like NMN, you create extra methylation demand in your physique. TMG from 10X Well being helps meet that demand by recycling homocysteine to methionine.
TMG is confirmed to decrease homocysteine (a cardiovascular danger issue), particularly in folks with sure genetic polymorphisms. It might additionally help liver perform and has been studied for athletic efficiency.
Assist your methylation pathways: Get 10X Well being TMG →
CoQ10: Mitochondrial Gas
Dosage: 100-300 mg day by day
Coenzyme Q10 is required for ATP manufacturing in your mitochondria (your cells’ energy vegetation) and protects cells from oxidative injury.
Brecka contains CoQ10 to help coronary heart and muscle vitality, particularly for folks on statin medicines, which deplete CoQ10. In cardiovascular analysis, CoQ10 supplementation improved signs of coronary heart failure and blood strain in some research. It’s additionally widespread for decreasing statin-related muscle fatigue.
CoQ10 may be very secure with no critical antagonistic results even as much as 300 mg day by day. It ought to be taken with meals for greatest absorption because it’s fat-soluble.
Get Renue By Science Liposomal CoQ10 → (superior liposomal absorption for max bioavailability)
NAC (N-Acetyl Cysteine): The Detox Supporter
Dosage: 600-1,200 mg day by day
NAC is a type of the amino acid cysteine that reinforces manufacturing of glutathione, your physique’s grasp antioxidant.
Brecka makes use of NAC to help liver detox pathways and fight oxidative stress. NAC is so efficient at replenishing glutathione that hospitals use it for acetaminophen overdose to guard the liver.
Orally, NAC could enhance markers of irritation and immune perform. Preliminary research have even checked out NAC for psychiatric makes use of (OCD, habit) as a consequence of its impact on glutamate regulation.
NAC is usually secure, although it will probably trigger nausea or a sulfur-like odor in some folks.
The Multivitamin: Insurance coverage Coverage
Dosage: 1 day by day (methylated type)
Brecka believes many well being points stem from delicate nutrient gaps. He suggests a high-quality multivitamin with energetic B-vitamins (methylfolate, methyl B12, P-5-P) together with minerals.
That is your dietary insurance coverage coverage. A 2020 systematic evaluate confirmed multivitamin use can scale back general micronutrient deficiencies, elevating ranges of B12, folate, and vitamin D in adults.
Get 10X Optimize Methylated Multivitamin → (covers most of your bases in a single complement)
BONUS: PerfectAmino – Brecka’s #1 Each day Important
Whereas not technically a vitamin or mineral, BodyHealth PerfectAmino is arguably the complement Brecka talks about greater than another. It’s a exact mix of important amino acids with 99% utilization – that means nearly no waste, no glucose conversion, and it doesn’t break a quick.
Brecka takes this each single morning. It helps muscle protein synthesis, neurotransmitter manufacturing, mobile restore, and restoration. Accessible in tablets, powder, or handy journey packets.
How This Differs from What Your Physician Recommends
Right here’s the factor: most typical medical doctors would advocate a day by day multivitamin and perhaps vitamin D in case your ranges are low. That’s it.
Brecka goes method deeper. His strategy is extra aligned with purposeful drugs, which emphasizes:
- Testing first: Complete bloodwork and genetic testing to determine your particular deficiencies
- Personalization: Tailoring complement sorts and doses to your particular person outcomes
- Lively varieties: Utilizing methylated B nutritional vitamins and different bioavailable varieties somewhat than low cost, poorly absorbed variations
- Addressing root causes: Fixing the underlying metabolic points somewhat than simply managing signs with medicines
The methylation focus is especially distinctive. Many conventional medical doctors don’t check for or handle MTHFR mutations, which have an effect on a large minority of the inhabitants. Purposeful drugs practitioners (and Brecka particularly) make this a cornerstone of their strategy.
Brecka additionally contains cutting-edge longevity dietary supplements like NMN that aren’t but a part of customary medical protocols. He’s basically forward of the curve, incorporating findings from getting older analysis earlier than they turn out to be mainstream suggestions.
However right here’s what’s crucial: Brecka all the time emphasizes that dietary supplements complement wholesome habits, they don’t exchange them. In his Final Human program, equal weight is given to vitamin, train, sleep, and stress administration.
Dana White’s Protocol: What Really Occurred
Let’s get particular about Dana White’s transformation as a result of it illustrates how this works in apply.
When Brecka first analyzed White’s bloodwork, he discovered:
- Triglycerides at 764 (life-threatening; ought to be beneath 150)
- Homocysteine at 21.5 (extremely inflammatory; ought to be beneath 15)
- Hemoglobin A1C at 6.0 (pre-diabetic, four-tenths away from full diabetes)
- Hypertension requiring medicine
- Thyroid points requiring medicine
- Excessive ldl cholesterol requiring medicine
White was additionally coping with sleep apnea extreme sufficient to require a CPAP machine, continual exhaustion, mind fog, irritation in his legs and toes, and issue with primary duties like tying his footwear.
Brecka’s intervention included:
Dietary supplements: The total stack outlined above, personalized to White’s particular bloodwork
Weight-reduction plan: A ketogenic reset specializing in entire meals (grass-fed meat, wild-caught fish, avocado, leafy greens, nuts, berries) whereas chopping out carbs and sugar.
Way of life: Each day chilly plunges, constant train, prioritizing sleep
The outcomes after 5 months:
- Misplaced 44 kilos
- Triglycerides: 764 → 143 (normalized)
- Homocysteine: 21.5 → 11.7 (main discount in irritation)
- Off ALL prescription medicines (blood strain, thyroid, ldl cholesterol)
- Not utilizing CPAP machine
- Life expectancy almost tripled
White’s personal phrases: “I had issues I didn’t even understand I had that medical doctors didn’t even inform me. In 5 months, this man fully modified my life.”
Getting Began: Your Motion Plan
If you happen to’re prepared to do that strategy, right here’s the right way to do it proper:
1. Get Complete Bloodwork
At minimal, check:
- Vitamin D (25-OH vitamin D)
- Full metabolic panel
- Lipid panel (triglycerides, ldl cholesterol)
- Homocysteine
- Hemoglobin A1C
- Full blood rely
- Thyroid panel
Ideally, additionally take into account genetic testing for MTHFR and different methylation-related genes.
2. Begin With the Fundamentals
Start with the core vitamins most individuals are poor in:
3. Add Focused Dietary supplements
Primarily based in your bloodwork, add:
4. Take into account Longevity Additions
If you happen to’re optimizing past simply fixing deficiencies:
5. Observe and Regulate
Retest your blood markers after 3-6 months. Regulate dosages primarily based on outcomes. This isn’t a set-it-and-forget-it strategy.
The Backside Line
Gary Brecka’s complement stack isn’t magic. It’s precision.
As a substitute of randomly taking nutritional vitamins and hoping for one of the best, he assessments first, identifies precisely what your physique wants, and supplies these particular vitamins in varieties your physique can really use.
The Dana White transformation is exceptional, however it’s not distinctive. Over 150,000 folks have now used comparable protocols with Brecka’s steerage, and the outcomes communicate for themselves.
Is it for everybody? No. If you happen to’re wholesome, consuming effectively, getting sunshine, managing stress, and sleeping nice, you in all probability don’t want an intensive complement protocol.
However if you happen to’re coping with continual fatigue, irritation, metabolic points, or simply really feel such as you’re getting older quicker than you ought to be, this strategy is likely to be precisely what you want.
The true query isn’t whether or not dietary supplements work. It’s whether or not you’re taking the RIGHT dietary supplements within the RIGHT varieties on the RIGHT doses for YOUR particular physique.
That’s what Brecka found out. And that’s why Dana White, at 55, feels 25 once more.
Your transfer.
