My Journey with the 30/30/30 Fitness Trend
I have always had a disdain for fitness trends that promise miraculous results. They tend to oversimplify the complex nature of health or demand excessive time and effort, ultimately failing to optimize well-being. However, I recently realized that I have been unintentionally following a popular TikTok fitness trend for over a year: the 30/30/30 regime. Coincidentally, I turned 30 a few months after I started this routine in November 2023.
The 30/30/30 method, which originated from Timothy Ferriss’ book The 4-Hour Body and gained traction on TikTok, involves consuming 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of gentle exercise. While this method is often marketed as a weight-loss strategy, I have been utilizing these principles to alleviate the symptoms of my endometriosis and polycystic ovarian syndrome (PCOS). Now, over a year later, I still adhere to this routine.
My endometriosis and PCOS manifest as chronic fatigue, debilitating pain, significant bloating, cognitive fog, irregular menstrual cycles, and weight gain. When my general practitioner and gynecologist offered little in terms of treatment—aside from recommending excision surgery every few years to remove endometrial lesions—I decided to take matters into my own hands. Numerous online experts suggested a high-protein breakfast for managing PCOS, primarily to aid in weight loss, along with gentle exercise to help regulate hormonal imbalances. This was a radical departure for me, as I had spent most of my life skipping meals and prioritizing high-intensity cardio workouts.
Initially, I focused on the first two 30s: consuming 30 grams of protein within 30 minutes of waking. This proved challenging, as I had conditioned myself to eat only one meal a day for over a decade. My teenage obsession with being thin, fueled by images of models in magazines, had trained my body to ignore hunger until around 5 PM, which made breakfast an alien concept to me.
At first, eating soon after waking made me feel nauseous, but after a few weeks of gradually adjusting my eating habits—taking small bites and eating slowly—I began to adapt. My go-to breakfast became a generous bowl of porridge mixed with protein powder, topped with a spoonful of organic peanut butter and a handful of berries and nuts. I know it sounds monotonous, but I eat the same breakfast daily, unless I run out of berries, in which case I switch to four boiled eggs and toast.
Nutritionist Michaella Mazzoni, who also has PCOS and endometriosis, explains, “If you have a carb or sugar-heavy breakfast like toast or porridge without protein to stabilize your blood sugar, you’ll experience a spike in blood sugar. High insulin during such spikes affects the sex hormone-binding globulin, a protein that regulates hormones like testosterone and estrogen. Elevated insulin can also exacerbate inflammation, which negatively affects endometriosis.”
Positive Changes and Continued Commitment
Within the first month of adhering to my high-protein breakfast, I began to notice significant improvements: reduced bloating and enhanced skin clarity, as my filling breakfast helped curb cravings for sugary snacks. With my endometriosis, the most immediate change was a decrease in the severe bloating I typically experienced after meals. Establishing a consistent breakfast time also improved my digestive regularity. While my symptoms didn’t disappear overnight, I felt healthier overall. By sticking to my protein-rich breakfast, I lost a few kilograms in just three months. Given the challenges of weight loss with insulin-resistant PCOS, seeing my favorite jeans fit more loosely was a delightful surprise. At this stage, my cystic acne had almost completely vanished, with flare-ups occurring only when I indulged in excess sugar.
By January 2024, I introduced the third 30 after reading studies that highlight the benefits of gentle exercise for hormonal health, as high-stress activities can trigger symptoms. Rachael Sacerdoti, a nutritionist and personal trainer, states, “Gentle exercise is particularly effective for women due to its ability to support hormonal balance. Conditions like PCOS and endometriosis disrupt hormone levels, leading to symptoms such as fatigue, mood swings, and pain. However, incorporating kinder, softer movements can help alleviate these symptoms by reducing stress, promoting relaxation, and boosting mood-enhancing endorphins.”
In 2022, I had shifted from intense cardio sessions to weightlifting four times a week. However, the weightlifting sessions often left me exhausted, and my morning workouts drained me due to endometriosis-related fatigue. Thus, I welcomed the addition of gentle exercises, which invigorated me, loosened tight muscles, soothed stress, and eased my endometriosis pain. My current workout routine consists of yoga stretching, a physiotherapy regimen, and Pilates exercises for 20-30 minutes after breakfast. Occasionally, I opt for a 30-minute walk to enjoy fresh air before settling at my desk. While I continue to lift weights regularly—craving the adrenaline rush of getting stronger—I prioritize gentle exercise in the mornings to kickstart my day with an endorphin boost and a relaxed body.
Although I use the 30/30/30 routine as part of a broader strategy for managing PCOS and endometriosis, there is no specific evidence demonstrating that this regimen is a cure-all for these conditions. Dr. Claire Merrifield, a GP and medical director at Selph, explains, “While the 30/30/30 routine might have a beneficial effect on some health conditions, it doesn’t go far enough to prove that women with PCOS or endometriosis should adopt it. This is an appealing, straightforward concept that may benefit some, but there is no magic solution to guarantee health for everyone.”
Nonetheless, it has worked wonders for me. Six months into the routine, I observed that my days unfolded more smoothly when I accomplished all three 30s. I felt more focused, thanks to being well-fed and avoiding constant snacking. Moreover, my face appeared less puffy in the mornings, and my gentle exercise sessions kept my stress levels in check, preventing anxiety during painful days.
Now, over a year later, the 30/30/30 routine has become an integral part of my daily life. I feel stronger and more relaxed, and mornings are no longer dominated by grogginess, making it easier to rise from my cozy bed. My sleep quality has improved as well. Because of my morning routine, I can maintain a consistent nighttime schedule, allowing me to fall asleep faster and enjoy deeper rest. Additionally, I rarely experience hunger throughout the day, which means I avoid late-night snacking that disrupts my sleep.
While my mental health still fluctuates—living with chronic illnesses is an ongoing challenge—a consistent morning routine lays the groundwork for a positive mood. I am also less prone to hormonal mood swings and find it easier to stay motivated throughout the day. Although I haven’t experienced the dramatic weight loss some claim will occur, I have noticed increased firmness and toning in various areas of my body, along with reduced facial puffiness since implementing the routine. However, I don’t have any dramatic before-and-after photos to show.
I won’t exaggerate and portray the routine as miraculous; it hasn’t cured my conditions. However, the positive effects alone make it worthwhile to continue. Establishing a solid morning routine allows me to function significantly better than if I simply woke up and went with the flow. I am inherently disorganized, so any semblance of order I can create greatly enhances my quality of life. Dr. Merrifield adds, “To achieve optimal health, an ideal routine should encompass a whole-food diet, regular exercise, effective stress management, eight hours of sleep each night, and engagement in activities and communities that foster a sense of purpose and belonging.” While this may not be as catchy as the 30/30/30 slogan, it is undoubtedly far more beneficial for health and longevity.
