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Ice plunges, 75 Hard, “oatzempic”—good or bad, the wellness industry has its share of fads, and the internet rapidly speeds them along. It doesn’t take long for a catchy method to take hold when it goes viral on TikTok. And that’s exactly what’s happened with the 30-30-30 method.
Experts in This Article
registered dietitian, certified specialist in sports dietetics, and owner of Hill Health Nutrition
registered dietitian, certified personal trainer, and owner of Nourishing Bits and Bites
Claimed as a surefire way to melt away the pounds, the 30-30-30 method is gaining popularity with people of all ages, genders, and fitness levels. Those jumping on the bandwagon are posting their compelling before and after results.
But is it legit? We checked in with the experts to determine if the 30-30-30 method is effective and worth trying.
First things first: What is the 30-30-30 method?
The concept of the 30-30-30 method is pretty straightforward: You eat 30 grams of protein within the first 30 minutes of waking up. Then you follow it up with 30 minutes of steady-state cardio, which involves maintaining a moderate, continuous level of intensity for an extended period of time.
It’s rooted in advice given by Tim Ferriss in his book, The 4-Hour Body. While this book was published in 2010, the 30-30-30 method was recently popularized on TikTok by human biologist, Gary Brecka, who claims the method will “strip fat.”
Of course, people love the promise of fat loss, but why does the 30-30-30 appeal to the masses?
“It’s a catchy “gamification” or gimmick of some general nutrition concepts,” explains sports dietitian and personal trainer Rebecca Toutant, RD, CSSD, CPT, owner of Nourishing Bits and Bites.
Essentially, we like numbers—there’s something about boundaries and guidelines that we crave.
Here’s the thing: “There’s no evidence around these specific numbers or using them in combination,” Toutant says.
So where did this idea come from? Is there some basis for eating 30 grams of protein upon waking? Is steady-state cardio first thing in the morning the ticket to health? Let’s break it down.
What’s the significance of 30 grams of protein?
“Whether it’s 20, 30, or 40 grams of protein, having a source of protein at breakfast promotes satiety and helps stabilize blood sugar levels, supporting sustained energy. It’s important to incorporate a protein source at each meal to gain these benefits throughout the day,” says sports dietitian Jordan Hill, RD, CSSD, owner of Hill Health Nutrition in Denver, Colorado.
But does your body even absorb that much protein in one sitting? According to Toutant, yes.
“Your body always ‘absorbs’ the protein you give it—it’s not ‘excreted’ or lost. Excess amino acids are stored in the amino acid pool for later use in biological processes and/or used or stored as energy. What is limited is how much those amino acids can be used for muscle protein synthesis. The cap has generally been demonstrated at around 25 to 40 grams in an instance of eating,” Toutant says.
So, 30 grams does fall into that sweet spot for useable amino acids. Ideally, your protein intake should be balanced throughout the day, but there is an advantage to eating before you exercise. Eating before your workout may “preserve lean tissue and reduce cortisol response,” Toutant says.
Eating protein beforehand may be ideal, but it’s not a deal breaker.
“A meal after the workout will likely provide similar benefits as eating protein before the workout,” Hill says.
What does 30 grams of protein look like?
Can you just dump 30 grams of protein powder into your coffee and move about your day? Not exactly. Regularly relying on supplements may leave you lacking in other areas.
“While supplements meet the ‘number,’ leaning on them often leads people to miss out on the nutrient benefits of protein-rich foods, like B-vitamins, iron, zinc, and magnesium,” Toutant says.
In other words, the protein source matters. Hill suggests opting for lean and complete protein sources.
“Choosing lean proteins will reduce the saturated fat intake we consume, which when eaten in excess increases the risk for heart-related diseases,” she says. “Lean proteins are also ideal leading up to exercise because they have a lesser chance of causing GI distress compared to fattier proteins. Focusing on complete protein sources will ensure we get all nine of the essential amino acids needed to support muscle mass and overall health and wellness.”
Hill’s recommendations for 30 grams of protein include:
- 1 cup cooked oatmeal, 1 scoop protein powder, 1/2 banana, 2 tbsp Once Again peanut butter, a dash of cinnamon
- 3/4 cup Oikos Triple Zero or Plain Chobani Greek yogurt, 1/2 cup berries, 2 whole eggs, 1 piece Dave’s Killer whole- grain bread
- 3/4 cup cottage cheese, 1 orange, 1 piece Oroweat whole-wheat bread
- Protein pancakes: 1/2 cup Kodiak pancake mix, 1/2 scoop protein powder, sliced strawberries, 2 tbsp Once Again almond butter, a drizzle of honey
- 3 oz tofu scramble with choice of sautéed veggies
Next up, why steady-state cardio?
Steady-state cardio is low-intensity movement that keeps your heart beating at a constant rate (below 135 beats per minute). Examples of steady-state cardio include walking, biking, swimming, rowing, or using the elliptical.
Regularly fitting in 30-minute sessions of aerobic exercise helps you meet the physical activity recommendations for moderate exercise to support overall health.
So why not something more intense, like a Tabata or HIIT workout? Steady-state training yields similar results1 as more intense workouts yet it can be more enjoyable.
“Incorporating regular, reasonable, lower-intensity movement supports physical and mental health. The lower intensity also makes it more appealing and accessible to people,” Toutant says.
Then there’s the whole 30 grams of protein thing. If you eat your protein-rich breakfast and follow it up with a lot of jumping or sprints, you’ll likely feel queasy. “Your GI system would be very upset if you tried to do higher intensity movement shortly after having that much protein,” adds Toutant.
“Incorporating regular, reasonable, lower-intensity movement supports physical and mental health. The lower intensity also makes it more appealing and accessible to people.” —Rebecca Toutant, RD, CSSD, CPT
Why do you need to do the 30-30-30 method right after you wake up?
The 30-30-30 method seems simple. Wake in the morning, eat, exercise. But what if you aren’t hungry? Or you’ve got a busy morning already…without 30 minutes of scheduled exercise.
If you’re not used to eating when you wake up, it may be worth a change.
“Eating shortly after waking can support your circadian rhythm2 and associated hormones,” Toutant says.
It echoes the message that we’ve been hearing for years: Eat breakfast. Breakfast has several benefits, including reduced inflammation and better gut health.
Having a more protein-rich breakfast (along with other foods like produce and whole grains) may improve insulin resistance3 at midday and support appetite regulation4, Toutant explains. Not because it’s “magic,” but because it’s giving your body an instance of eating that actually fills all of the nutrient buckets.
So, eating breakfast soon after waking up is warranted. Now what about exercise? The 30-30-30 method recommends movement immediately, but you may be pressed for time. What if you have a baby to care for or work obligations? Toutant assures you’ll reap the benefits of exercise any time of day.
“There’s no consistent evidence that exercise is ‘better’ in the morning versus the evening for health or performance,” she says.
However, moving so soon after waking up may help you create—and stick with—an exercise routine.
“It reduces the chance other obligations will derail your intention to move,” Toutant says. “It also leaves many people feeling happy about accomplishing something. But if someone lacks the motivation to exercise this early in the morning and would prefer to move at another point, the value is in the movement, not the time of day.”
The benefits of the 30-30-30 method
You see the success stories as you scroll through social media. Is there something special about the 30-30-30 approach? Here’s why people may be seeing results.
1. It changes up your routine
There’s a reason these fads come and go. We get tired of doing the same thing over and over. New challenges and routines can motivate you simply by offering a fresh start. You may experience enhanced motivation5 at the beginning of a new year, a birthday, or the kickoff of a renewed commitment to your health, for instance.
Day one of a 30-30-30 challenge may excite you and bring about some lifestyle changes you’ve been wanting to make.
2. It incorporates movement
It’s recommended that you get 150 minutes of moderate physical activity every week. The 30-30-30 method checks that box and gets you moving. That alone is a success!
3. It prioritizes fueling
Last, but not least, there are some positives to being mindful of your protein intake, Hill explains.
“Having protein before exercise can certainly have its benefits, some of which include muscle preservation and recovery,” she says.
Instead of skimping on calories, the 30-30-30 method emphasizes eating breakfast so your body has the fuel it needs.
“To spare muscle breakdown, typically we want to focus on eating carbohydrates before exercise because carbs break down into glucose, and glucose is our main and preferred energy source. However, pairing a protein with carbohydrates in the morning can further prevent the breakdown of our muscle for energy,” Hill says.
Adequate protein has hormonal benefits as well, according to Hill.
“For women, exercise increases progesterone levels, exacerbating muscle breakdown,” she says. “So, having protein before a workout can help mitigate this.”
“Approaches like this run the risk of increasing anxiety, guilt, and shame if folks believe the rigid ritual must be performed in order to be well or prevent something harmful from happening. It can make it hard for people to adapt to different social circumstances or lead them to ignore cues from their body about food and rest.” —Rebecca Toutant, RD, CSSD, CPT
Should everyone give the 30-30-30 method a try?
While we should properly fuel our bodies and get regular physical activity, there’s no one-size-fits-all approach. The 30-30-30 method may cause stress in certain folks.
“Approaches like this run the risk of increasing anxiety, guilt, and shame if folks believe the rigid ritual must be performed in order to be well or prevent something harmful from happening. It can make it hard for people to adapt to different social circumstances or lead them to ignore cues from their body about food and rest,” Toutant says.
Plus, wellness isn’t just about fat loss.
“Framing the value of this around weight or fat loss distracts people from experimenting with what does or does not help them feel physically or emotionally better, regardless of whether or not it changes the body,” Toutant says.
Furthermore, there’s more to fitness than steady-state cardio. You may have goals of building strength, increasing mobility, or completing a marathon.
“This approach is not consistent with guidelines for the development of cardiovascular fitness and/or strength improvements,” Toutant says. “Developing fitness typically requires working at a higher heart rate to challenge the body accordingly. You should eat before higher-heart-rate activities, but this high protein intake may make someone feel sluggish or have GI problems.”
The bottom line
Completing a 30-30-30 challenge may be what you need to establish a breakfast or activity routine. There’s certainly no harm in that, but don’t stress if you’re unable to hit the exact numbers. After all, rigid rules aren’t for everyone.
“Concepts like eating before movement, eating within a reasonable time after waking, and trying to have more protein at breakfast do have evidence and value. But these specific numbers and timeframes do not,” Toutant says.
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↩︎Gołąbek KD, Regulska-Ilow B. Dietary support in insulin resistance: An overview of current scientific reports. Adv Clin Exp Med. 2019 Nov;28(11):1577-1585. doi: 10.17219/acem/109976. PMID: 31756065.
↩︎Smith HA, Betts JA. Nutrient timing and metabolic regulation. J Physiol. 2022 Mar;600(6):1299-1312. doi: 10.1113/JP280756. Epub 2022 Jan 31. PMID: 35038774; PMCID: PMC9305539.
↩︎Dai H, Li C. How experiencing and anticipating temporal landmarks influence motivation. Curr Opin Psychol. 2019 Apr;26:44-48. doi: 10.1016/j.copsyc.2018.04.012. Epub 2018 Apr 30. PMID: 29753243.
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