If you’ve scrolled TikTok lately, you’ve probably come across the viral 30-30-30 method which claims to help us build new habits and a healthier lifestyle.

We’re generally (read: always) highly sceptical of any fad-type hack that promises unrealistic results. So, is the 30-30-30 method really the answer to building a healthier morning routine or is it just another unhealthy social media trend that promises unrealistic benefits?

We decided to look a little closer at the science. 

For the uninitiated, the premise is reassuringly straightforward: consume 30g of protein within 30 minutes of waking, followed by 30 minutes of steady state (moderately hard) exercise. So far, so healthy. 

It turns out the 30-30-30 method can offer some real benefits by helping us build what experts call ‘health-supportive habits’. 

“The 30-30-30 recommendations are all activities or habits that can be health-supportive,” says Dr Sinead Roberts, a lecturer in sport and exercise nutrition at the University of Westminster. “Alone they are not going to determine health, but every health-supportive habit can be a positive.”

Let’s dig into each of the habits in turn. 

1. Start your day with 30g of protein

There’s no doubt that a protein-rich breakfast makes for a great start to the day. Studies show that a protein-based meal in the morning helps to regulate our hunger hormone, grehlin, throughout the day, which can lead to more stable energy levels. 

But more generally, protein is a vital element in a balanced diet – and one that most of us aren’t prioritising at breakfast.

“Protein is important to repair and rebuild the body from the wear and tear of life: it is the building block of all the tissues of the body,” explains Dr Roberts. “However, in a Western diet, breakfast is typically the lowest protein meal of the day. Cereal, toast and pastries are rich sources of carbs, but they lack significant protein.

“By creating a focus on starting the day with protein, 30-30-30 can help ensure sufficient total protein intake, but alone it is not enough. You need to continue eating protein throughout the day.”

2. Eating within 30 minutes of waking

Breakfast like a king, lunch like a prince and dine like a pauper, so the saying goes – and there’s more than a grain of truth to this. After fasting all night, our bodies need to replenish and refuel before we get on with our day. Studies show that eating breakfast is associated with better mental and physical wellbeing, while research also tells us that eating breakfast within 30 minutes of waking can help us sleep better at night.

3. Doing 30 minutes of steady-state exercise

We all know that movement is good for us. The NHS advises all adults aged 19 to 64 do at least 150 minutes of moderate activity each week, and getting some exercise in as soon as we get up (after eating, of course) is a great way to tick this off.

“The 30-30-30 helps establish a routine of exercise into our day,” says Dr Roberts. “For some people, it can be hard to make time for physical activity once the demands of the day kick in. By creating a priority for it at the start of the day, it can help people establish physical activity as a regular routine.”

And the best bit? We’re not talking hardcore HIIT (although if that’s your jam, you do you). Moderate exercise can include everything from swimming, jogging and cycling to simply walking at a pace that elevates your heart rate.

“Thirty minutes of steady-state exercise movement means it can be performed daily without making muscles sore and needing more than 24 hours to repair and recover,” says personal trainer Tej Patel. “You’ll get a great energy and endorphin boost by working out in the morning, and the 30g of protein will help to build lean muscle mass.” 

As you can see, the fundamental principles behind the hack are solid, but it’s important to remember that there are no quick fixes in terms of health and wellbeing. It’s what we do repeatedly and consistently that builds habits and creates change – but that’s not to say that the 30-30-30 method isn’t a good place to start.

The most important thing is that you don’t use the method as (yet another) stick to beat yourself with. “The hack is suitable for many people, and can help build health-supportive habits that can help us to feel good and perform well in life/career/other,” says Dr Roberts, “but it is not the only way. Morning exercise may not be for you. Or you might not be able to tolerate a high-protein breakfast. All is not lost if you can’t stick to all three every day – find what works for you.” 

Indeed, people who tend to wake up feeling anxious or stressed – and therefore have high levels of cortisol early on in the day – may find that exercising first thing can make them feel even more on edge. 

At the end of the day, it’s important to find what works for you. Starting your day off on the right foot is a great way to make your health a priority in your day, but taking small steps throughout the day or week will also make a difference. 

Images: Getty