The wellness industry is no stranger to fads, and with the help of the internet, these trends can quickly gain traction. One such trend that has recently gone viral on TikTok is the 30-30-30 method. Claiming to be a foolproof way to shed pounds, this method has captured the attention of people of all ages, genders, and fitness levels, with many sharing their impressive before and after results online.
But is the 30-30-30 method truly effective? To find out, we spoke with experts in the field including Jordan Hill, RD, CSSD, and Rebecca Toutant, RD, CSSD, CPT. The 30-30-30 method involves consuming 30 grams of protein within the first 30 minutes of waking up, followed by 30 minutes of steady-state cardio. This approach is rooted in advice from Tim Ferriss and has recently been popularized by human biologist Gary Brecka.
While the concept of eating protein-rich breakfast to promote satiety and stabilize blood sugar levels is supported by experts, the specific 30-30-30 numbers may not be backed by scientific evidence. It’s important to include protein in your diet throughout the day, but the timing of consuming it before exercising may offer additional benefits.
As for the significance of steady-state cardio, this low-intensity exercise can help you meet physical activity guidelines and support overall health. While more intense workouts like HIIT may offer similar benefits, steady-state cardio can be more enjoyable and accessible to many people. Additionally, engaging in lower-intensity movement after consuming a high-protein breakfast can prevent gastrointestinal discomfort.
Ultimately, the 30-30-30 method may be beneficial for some individuals, but it’s important to listen to your body and adjust the approach to fit your lifestyle and preferences. While incorporating protein-rich foods and regular exercise is key to overall health, the specific numbers and timing of the 30-30-30 method may not be essential for everyone. It’s always best to consult with a healthcare professional before making significant changes to your diet or exercise routine.
