An Expert Says the 30/30/30 Morning Routine Is the Most Effective Method for Weight Loss

From the Law of Attraction to workouts that people swear will transform your body, a new weight loss “trick” goes viral every five seconds. If you’re on a weight loss journey, separating what can actually work for you from what’s not worth trying can be confusing and overwhelming AF. At The Everygirl, we prefer relying on research and expert opinions to find out what’s legit versus what’s getting buzz. When we got word that there was yet another weight loss regimen making headlines—with social media users claiming it can help with weight loss, fatigue, and even hormone health—you better believe we did a deep dive to learn what it was all about. The method in question? The 30/30/30 method. Human biologist, researcher, and biohacker Gary Brecka had this to say about it: “I’ve never seen anything in my life strip fat off of a human being faster than this.” While a bold claim, he believes in this method so deeply that he also said that he wishes he was the one to patent the idea.

If your head is spinning from the overload of weight loss methods and advice, remember this: Every body is different, and the best approach is the one that feels good and right for you. And you can’t go wrong with sticking to this straightforward formula: Eat more plants, move your body consistently, prioritize sleep and stress relief, talk to your doctor, and lean into self-love wherever possible (that’s really all the health advice you need!). But if you’re interested in biohacking your weight loss plan and ready to try a new technique backed by a top human biologist, we’ve got you too. Ahead, we break down the details of the 30/30/30 method, how it works, and some tips for trying it out yourself if you decide to.

What is the 30/30/30 Method?

While the 30/30/30 method was popularized by Brecka, the concept was first coined by Tim Ferris in his book The 4-Hour Body, which uncovers the wisdom Ferris used to gain 34 pounds of muscle in 28 days, spending only four hours of total gym time. So what exactly is the 30/30/30 method? The premise is to eat 30 grams of protein within 30 minutes of waking up in the morning, followed by engaging in 30 minutes of steady-state cardiovascular exercise (think: low-intensity exercises like walking), ensuring that your heart rate is at or below 135 BPM. Brecka claims that after one month of consistent practice, “you will watch your weight eviscerate.”

How Does It Work?

Gen Cohen, a NASM-certified nutrition coach and women’s weight loss expert, explained that eating protein first thing in the morning helps stabilize your glucose and insulin levels. Plus, it helps boost your metabolism and reduce cravings for the rest of the day. According to a 2024 study in the Journal of Dairy Science, starting your day with a high-protein breakfast can significantly increase satiety, fullness, and satisfaction for up to three hours after eating compared to eating a low-protein diet. But when you wake up and drink coffee on an empty stomach or eat something high in sugar and carbohydrates like a bagel or cereal, it causes a huge spike in cortisol (due to caffeine) and insulin (from sugar or simple carbohydrates). This can not only lead to weight gain or the inability to lose weight, but it can also damage hormones.

Brecka shared that most of his female patients will wake up, drink coffee, and then do an intense workout and expect to lose weight, but exercising on an empty stomach means the body may burn valuable energy sources. The body has about a 20-minute reserve of glycogen for energy, and after that 20-minute reserve is up, it needs to get more energy elsewhere. It takes three minutes to liquify lean muscle and five hours to turn fat into energy, so your body opts to burn lean muscle, rather than fat. Therefore, if you don’t eat breakfast first thing in the morning, you can sabotage your fitness goals because you’re burning muscle as an energy source. On the other hand, consuming enough protein (in this case, 30 grams) within 30 minutes of waking up in the morning ensures your body has a steady source of energy so it won’t have to pull from lean muscle.

The 30 minutes of steady-state cardio aids in digestion, reduces inflammation, decreases cortisol, and increases serotonin (the hormone that affects appetite, mood, and sleep) and dopamine (the hormone that plays a major role in how we feel pleasure, seek rewards, and stay motivated). Brecka explained that because the body burns fat at rest, steady-state cardio (where your heart rate should be at or below 135 BPM) (e.g., walking while talking on the phone, but you’re not out of breath) is the key to reaping the benefits of the 30/30/30 method and losing weight. If your heart rate rises above 135 BPM (when you engage in more intense cardio), the body may burn lean muscle instead of fat.

How to Try It for Yourself

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

If you’re the kind of gal who likes to wake up, pour a cup of coffee, and eat something quick and convenient hours later, this might be the biggest change for you. But fear not—it’s pretty easy to get in 30 grams of protein with less than five minutes of prep. You can try three hard-boiled eggs (prepped in advance) with a piece of Ezekiel toast, a smoothie with a scoop and a half of protein powder (most protein powders have around 20 grams per scoop), oatmeal with protein powder mixed in (my go-to breakfast option!), a bowl of cottage cheese with some fruit, or a greek yogurt bowl topped with granola and peanut butter.

Get 30 minutes of steady-state cardiovascular exercise

During steady-state exercise, you should not be panting or huffing and puffing; rather, you should be able to talk on the phone, read your Kindle, and even take notes during a meeting, which means you can seamlessly fit this part of the method into your existing routine. It could look like walking on a walking pad for 30 minutes at the start of your day when you’re checking work emails, an at-home Pilates workout, or going on a leisurely jog or bike ride around your neighborhood. It doesn’t have to be complicated and it definitely shouldn’t run you down—what matters is that you’re getting movement in at a steady pace that you can maintain and that you enjoy. When you find enjoyment in your workout of choice, you’re more likely to stay consistent with exercising.

Don’t get too caught up with the numbers

While guidelines can take the guesswork out of following through with healthy habits, any program that involves numbers runs the risk of getting too obsessed or making it more difficult to add to your daily routine, meaning you’re less likely to keep up with it. The main takeaway is eat protein as soon as you can after waking up, then get in some light exercise at some point in the day. In other words, don’t get feel pressured to hit the exact numbers every day. “When trends like this come up, it’s important to see the bigger picture and not get fixated on the tiny details,” Coco warned her followers. Even if you consume 20 grams of protein instead of 30, eat within an hour after waking up, or only have time for a 15-minute walk before your 8 a.m. meeting, you can still experience overall health benefits.

Experts Consulted:

GARY BRECKA, BS

Gary Brecka is a human biologist and biohacking expert with more than 20 years of biohacking and functional medicine experience.

GEN COHEN, CNC

As a certified nutrition coach and women’s weight loss expert, Cohen has coached hundreds of women and helped them ditch the diet mentality through her online coaching program The Happy Bod Squad.