Emma Laing, clinical professor and director of dietetics in the College of Family and Consumer Sciences, spoke with Women’s Health about the viral 30-30-30 fitness trend and its potential health benefits.
Social media users claim that the method can help with weight loss, fatigue and hormone health. The 30-30-30 method involves having 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise such as walking or yoga. After becoming popular in 2023, experts believe that the fitness trend may have some scientific merit.
According to Laing, the concept was first described by American author and entrepreneur Timothy Ferriss. In his book published in 2010, he explained the idea that the method could help jumpstart fat loss in the body.
Eating protein early in the day can curb appetite and reduce cravings for unhealthy snacks later, experts said. Additionally, there is evidence suggesting that a walk after a meal can lead to more weight loss.
The benefits of the 30-30-30 method can vary for each person.
“Factors to consider are age, sex, medical diagnoses, medications and social determinants of health,” Laing said. She recommended consulting a doctor before trying the method, especially those who have a preexisting health condition like a metabolic disorder, physical injury or are pregnant.
