The 30/30/30 rule has taken the wellness world by storm, promised by experts like Gary Brecka as a “biological hack” for fat loss. But what is the science behind it, and how can you start today?
If you want to stabilize your blood sugar, crush cravings, and boost your metabolism, this 90-minute morning routine might be the answer.
What is the 30/30/30 Rule?
The 30/30/30 rule is a morning weight loss method that follows three specific steps:
30 Grams of Protein: Consume 30g of protein.
30 Minutes: Eat within the first 30 minutes of waking up.
30 Minutes of Exercise: Perform 30 minutes of low-intensity steady-state (LISS) cardio.
Step 1: 30 Grams of Protein for Breakfast
Most traditional breakfasts are “carb-heavy,” leading to insulin spikes and mid-morning energy crashes. By prioritizing 30g of protein, you increase your satiety hormones and protect your muscle mass.
Why it works: Protein has a high thermic effect, meaning your body burns more calories just to digest it.
Best Protein Sources: Three large eggs with a side of black beans, plain Greek yogurt, or a high-quality whey protein shake.
Step 2: The 30-Minute Morning Window
Timing is everything. Eating within 30 minutes of waking up helps regulate your cortisol levels.
Why it works: Skipping breakfast or relying solely on caffeine can put your body into a “stress state.” Feeding your body early signals to your metabolism that it is safe to burn energy rather than store it as fat.
Step 3: 30 Minutes of Low-Intensity Cardio
The final step is 30 minutes of movement. The key here is keeping your heart rate at or below 135 BPM (Zone 2 cardio).
Why it works: Low-intensity exercise, like a brisk walk or light cycling, encourages the body to use body fat as fuel instead of tapping into stored glycogen (sugar) in the muscles.
Benefits of the 30/30/30 Method
Blood Sugar Stability: Prevents the “hangry” feeling later in the day.
Improved Focus: Steady glucose levels mean better cognitive performance at work.
Sustainable Weight Loss: It is a habit-based system rather than a restrictive crash diet.
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