There seems to be a constant stream of new weight loss trends circulating online, making it challenging to keep track of what really works. From the Law of Attraction to various workout routines, the options are endless. However, at The Everygirl, we value research and expert opinions to sift through the noise and identify effective methods worth exploring.

When we heard about the 30/30/30 method gaining popularity as a weight loss strategy, we delved deeper to understand its mechanics and potential benefits. This routine involves consuming specific nutrients and engaging in exercise within a designated time frame each morning. While individual results may vary, it’s important to choose a weight loss approach that aligns with your body and preferences. If you feel overwhelmed by the plethora of advice available, remember to focus on incorporating more plant-based foods, staying active, prioritizing sleep, managing stress, consulting with healthcare professionals, and nurturing self-love, as these practices are fundamental to overall well-being.

In this article
1 What is the 30/30/30 Method?
2 How does it work?
3 How to try it for yourself

What is the 30/30/30 Method?

The 30/30/30 method gained popularity through the insights of human biologist, researcher, and biohacker Gary Brecka. The core concept originated from Tim Ferris’s book, The 4-Hour Body. Brecka emphasizes the significance of this method for rapid fat loss, advocating for a specific morning routine. The method entails consuming 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity cardiovascular exercise to keep the heart rate at or below 135 BPM. Brecka asserts that consistent adherence to this routine can lead to significant weight reduction over time.

How does it work?

The 30/30/30 method operates by leveraging the benefits of protein intake and steady-state cardio. Gen Coco, a reputable women’s weight loss expert and certified nutrition coach, elucidates that consuming protein in the morning aids in stabilizing glucose and insulin levels. This practice helps regulate metabolism, reduce cravings, and maintain stable energy levels throughout the day. The subsequent 30 minutes of steady-state cardio contributes to digestion, inflammation reduction, cortisol decrease, and the elevation of serotonin and dopamine levels.

Brecka explains that many individuals engage in high-intensity workouts on an empty stomach, which can have adverse effects on the body. By having protein in the morning, the body has a sustainable energy source, preventing the breakdown of lean muscle for energy. This method ensures that the body primarily burns fat during rest, particularly during low-intensity cardiovascular exercise. Maintaining a heart rate below 135 BPM facilitates fat burning without compromising muscle mass.

How to try it for yourself

Aim for 30 grams of protein within 30 minutes of waking up

To kickstart your day with the 30/30/30 method, focus on consuming 30 grams of protein promptly upon waking up. Easy options include boiled eggs, protein smoothies, oatmeal with added protein, cottage cheese with fruit, or a greek yogurt bowl with toppings like granola and peanut butter.

Get 30 minutes of steady-state cardiovascular exercise

Engage in 30 minutes of low-intensity cardio to complement your protein intake. Activities such as brisk walking, leisurely biking, or using a stationary bike while multitasking can fulfill this requirement. It’s essential to maintain a pace that allows you to converse comfortably without overexerting yourself.

Don’t get too caught up with the numbers

While the 30/30/30 method provides a structured approach, avoid fixating on exact numbers. Focus on incorporating protein early in the day and engaging in light exercise, even if you don’t meet the specified quantities each time. Flexibility and consistency are key components in adopting sustainable and healthy habits.


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