Unpacking the TikTok-Viral 30-30-30 Method

We love a good health hack (looking at you, protein coffee) — but not every viral trend is worth the hype. With every new day, promises another influencer claiming to have found the solution to a healthier life, better fitness routine, you name it. That said, it can be difficult to separate fact from fiction. The 30-30-30 rule is one of the more recent trends in the bunch, and it's already getting plenty of buzz on TikTok. But what is the 30-30-30 rule really — and more importantly, does it actually work? The 30-30-30 rule first popped up in Timothy Ferriss' bestselling book "The 4-Hour Body," but the method really took off after biologist Gary Brecka started promoting it on TikTok. According to Brecka, the 30-30-30 rule (sometimes referred to as the 30-30-30 method) can help you manage your blood sugar, lose weight, and feel more energized. It's important to be wary of the information you see on TikTok, especially when it comes to health and fitness advice. So before trying 30-30-30 for yourself, read on to see what nutritionists think of the trend (including the potential risks and benefits). Experts Featured in This Article: Christy Brissette, RD, is a registered dietitian nutritionist and the founder of 80 Twenty Nutrition. Scott Keatley, RD, CDN, is a registered dietitian-nutritionist, clinical dietitian, and co-owner of Keatley Medical Nutrition Therapy. Karen Ansel, MS, RDN, CDN, is a nutrition consultant and the author of "Healthy in a Hurry: Simple, Wholesome Recipes For Every Meal of the Day." What Is the 30-30-30 Rule? The 30-30-30 rule is simple. It involves eating 30 grams of protein within the first 30 minutes after you wake up, which is then followed by 30 minutes of exercise. You can eat whatever else you want with your breakfast, but the 30 grams of protein is key. The exercise portion, however, is much more particular. The 30-30-30 rule specifically recommends steady-state cardiovascular exercise (aka low-intensity cardio) that raises your heart rate, but keeps it at or under 135 beats per minute. Some examples may include cycling, walking, or jogging. Does the 30-30-30 Rule Work? Nutritionists say the 30-30-30 rule might be onto something. "I love that this rule is encouraging people to get daily exercise and have a significant amount of protein in the morning," says Christy Brissette, RD. "Getting protein in the morning is good," agrees Scott Keatley, RD, CDN. "Before exercise, [your body] is generally able to absorb about 20 grams in a sitting. After exercise, it can increase significantly."

But to Keatley, the specific recommendations seem a bit arbitrary. Protein and carbs have about the same caloric value, he says. "Why not have 15 grams of both 15 minutes after waking up and exercising for 15 minutes?" Brissette agrees that the specific timing isn't the most important factor.

30-30-30 Benefits There are several "solid benefits" to following the 30-30-30 rule, says Karen Ansel, MS, RDN, CDN. For starters, "Most of us skimp on protein at breakfast, so the plan can be a helpful way to squeeze in protein earlier in the day," Ansel says. This can also help you feel fuller for longer. "And who can't benefit from some exercise first thing in the morning?" she asks. Protein can help a lot with satiety, but for the best effects, consider combining it with fat and carbohydrates as well, Keatley says. "You will have a pool of amino acids — what protein breaks down into — available when you're done working out, which can help build muscle and increase your metabolic rate," he explains. For reference, the current international recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight — regardless of age. That means a 150-pound adult should aim to get about 55.5 grams of protein a day. By following the 30-30-30 rule, you can front-load your protein intake at the start of your day, potentially making it easier to hit your goals. According to research published the journal Frontiers, the combination of cardio and a high-protein diet can indeed help people lose weight and improve their blood sugar control. That said, researchers didn't specify how long you should wait before eating. With that in mind, Brissette says it's helpful to get an early start on nutrition and movement. "Many clients come to me with low energy and overeating later in the day because they fast all morning," she says. "Having breakfast and 30 grams of protein can help them to feel less hungry later in the day and supports more stable energy levels." 30-30-30 Risks Protein needs vary from person to person, and not everyone needs (or can absorb) 30 grams of protein in one sitting, Keatley says. In fact, some people may get a stomachache if they have a lot of protein and then work out right away, Brissette says. "When you eat, your body sends blood to your stomach to help with digestion," she explains. "If you're exercising at that time, the blood will move to your working muscles instead, making digestion happen more slowly. This could lead to bloating or stomach pain." The 30-30-30 rule may also not be a fit for people who have to limit protein because of health conditions (such as chronic kidney disease). The source of the protein matters, too. "Many high-protein breakfast ingredients, such as cheese and sausage, are heavy in saturated fat, which is problematic for heart health," Ansel says. While Keatley says the overall risks of following this eating method are minimal, he points out that it could spiral into disordered eating if people are too rigid about the rule. Give yourself flexibility and check with your doctor before making any major changes to your diet. Can the 30-30-30 Rule Help With Weight Loss? The topic of weight is best discussed with your doctor, and you should never feel outside pressure to drop pounds. Unfortunately, many weight-loss hacks promise fast results, which is inherently unhealthy. "Often, when people are trying to lose weight, those pounds have crept up over the years, so it's unrealistic to think they will melt right off," Ansel says. "That's not the way the body works, and any kind of severe restriction to try to drop pounds quickly is unlikely to be successful." Ultimately, 30-30-30 is not a quick fix or weight-loss hack. "You need to do what's best for you and your unique body," Brissette says. "Many of my clients come to me with damaged metabolisms and are completely confused about food after years of following what diet culture has dictated. We need to learn to work with our bodies rather than trying to 'trick' them." The Bottom Line If you're interested in trying the 30-30-30 rule, nutritionists say the risks are relatively low. "If getting up and getting at your day right away works for you, there is little harm in giving it a try," Keatley says. "If you're someone who thrives with consistency, getting 30 minutes of exercise each morning could be a great routine for you," Brissette adds. To avoid a stomach ache, she suggests waiting an hour after eating to exercise (or just doing your morning cardio fasted). See what works best for you, and don't be afraid to adjust the rule as needed.

— Additional reporting by Chandler Plante

49434086 Korin Miller is a writer specializing in general wellness, health, and lifestyle trends. Her work has appeared in Women's Health, Self, Health, Forbes, and more. Chandler Plante (she/her) is a staff writer and PS Fit producer on the health and fitness team at Popsugar. She has over five years of industry experience, previously working as an editorial assistant for People magazine, a social media manager for Millie magazine, and a contributor for Bustle Digital Group. She has a degree in magazine journalism from Syracuse University and is based in Los Angeles.