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Diet
Gary Brecka’s 30/30/30 Rule: The Biological Shortcut to Fat Loss in 2026
If you’ve been following the latest shifts in human optimization, you’ve likely heard the name Gary Brecka. As a human biologist and co-founder of 10X Health, Brecka has popularized a morning protocol that is currently disrupting the traditional “calories in, calories out” narrative: The 30/30/30 Rule.
Super Bowl Leftovers: 3 High-Protein Ways to Stay “On Plan”
Don’t let your Super Bowl leftovers ruin your diet. Learn 3 high-protein ways to repurpose game-day food and stay on track with the 75 Soft and 30/30/30 rule.
The Super Bowl Reset: 3 Biological Hacks to Bounce Back Today
Feeling the Super Bowl slump? Learn how to bounce back fast with 3 biological hacks for hydration, protein, and movement from se7ensymbols.com.
The 75 Soft Meal Plan: Fueling Your Consistency
If you are committing to the 75 Soft Challenge, you already know that the goal isn’t just to “survive” the 75 days—it’s to thrive. While the 12-3-30 workout or a solid beginner back routine will build the strength, your kitchen habits will reveal the results. As the saying goes, “abs are built in the kitchen.”…
The 75 Soft Challenge: Why “Sustainable” is the New “Hard”
If you’ve spent any time on fitness social media lately, you’ve probably seen the 75 Hard challenge. It’s the ultimate “tough love” program: two workouts a day, a strict diet with zero compromises, and a total restart if you miss a single rule. For some, that intensity is a great spark. But for most of…
5 Morning Habits to Reset Your Metabolism and Torch Fat (2026 Guide)
We’ve all been there: the alarm goes off, you hit snooze three times, chug a lukewarm coffee, and rush out the door in a state of high cortisol and low energy. If you’re trying to lose weight, this frantic start is your biggest enemy. At 7 Symbols, we believe that fitness isn’t just about the…
5 Easy Hacks to Lower Calories
Most weight loss journeys fail because they are too restrictive. If you try to survive on celery sticks and willpower, your biology will eventually win, leading to a binge. The secret to sustainable fat loss isn’t “eating less”—it’s eating smarter. By making these five small “biological pivots,” you can significantly reduce your daily calorie intake…
10 High Protein Single Ingredient Snacks
If you are following the 30/30/30 rule or trying to hit a high-protein goal for weight loss, you’ve likely realized that most “protein snacks” are just candy bars in disguise. They are loaded with artificial sweeteners, seed oils, and thickeners that cause bloating and sugar crashes. The secret to sustainable muscle growth and fat loss…
The 30/30/30 Rule for Weight Loss: Does It Actually Work?
The 30/30/30 rule has taken the wellness world by storm, promised by experts like Gary Brecka as a “biological hack” for fat loss. But what is the science behind it, and how can you start today? If you want to stabilize your blood sugar, crush cravings, and boost your metabolism, this 90-minute morning routine might…