I hate fitness trends. They promise quick fixes, oversimplify health or require way too much time and effort, none of which optimises health. But recently, I discovered that I’ve accidentally been following a popular TikTok fitness trend for over a year: the 30/30/30 regime. Aptly, I also turned 30 a few months after starting the routine in November 2023.
The 30/30/30 method, originally from Timothy Ferriss’ book The 4-Hour Body, and recently popularised on TikTok, involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of gentle exercise.
While touted as a weight-loss method, I had been using these rules to improve my endometriosis and polycystic ovarian syndrome (PCOS) symptoms. Over a year later, I still use this routine.
My endometriosis and PCOS cause chronic fatigue, debilitating pain, severe bloating, brain fog, irregular periods, and weight gain. When my GP and gynaecologist offered little in the way of treatment, except excision surgery every few years to remove endometrial lesions, I did my own research.
Several online specialists recommended a high-protein breakfast for PCOS management – mainly to help with weight loss – and gentle exercise to improve hormonal imbalances. I had spent most of my life skipping meals and prioritising high-intensity cardio, so the routine was a radical change.
I started with the first two 30s: 30 grams of protein within 30 minutes of waking. This I found difficult because I had been a one-meal-a-day person for over a decade. Thanks to a teenage fixation on skinniness fed by models in magazines, I trained my body not to feel hungry until 5pm, meaning breakfast never featured in my routine.
At the beginning, eating so soon after waking made me nauseous, but after a few weeks, my body started to get used to it through slow eating and small bites. My go-to breakfast became (and still is) a big 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’s boring, but I eat the same breakfast daily, unless I’ve run out of berries. Then, I switch to four boiled eggs and toast.
“If you have a carb or sugar-heavy breakfast like toast or porridge, without protein to anchor the blood sugar, you’ll have a blood sugar spike,” advises nutritionist Michaella Mazzoni, who also has PCOS and endometriosis. “When your insulin is high during a sugar spike, it impacts sex hormone-binding globulin, a protein that regulates hormones like testosterone and oestrogen. High insulin can also influence inflammation, which negatively impacts endometriosis.”
Within the first month of eating 30g of protein at breakfast, I noticed less bloating, and my cystic acne improved because my filling breakfast curbed cravings for sugary snacks.
With my endometriosis, the most immediate change was a drop in the severe bloating I typically get after eating. A consistent breakfast time also regulates my bowels better; it didn’t magically clear up my symptoms within a month, but I felt healthier overall.
Sticking to my protein-packed breakfast, I lost a few kilograms in three months. Weight loss is usually difficult because of my insulin-resistant PCOS, so noticing my favourite jeans getting looser was a pleasant surprise. At this point, my cystic acne had all but disappeared. Now, I only get flare-ups when I overindulge in sugar.
Around January 2024, I introduced the third 30 after reading studies that show gentle exercise is preferable for hormonal conditions because high stress can trigger symptoms.
“Gentle exercise is especially effective for women due to its ability to support hormone balance,” explains Rachael Sacerdoti, a nutritionist and personal trainer. “PCOS and endometriosis are conditions that disrupt hormone levels and cause symptoms like fatigue, mood swings, and pain, but with kinder, softer movement, you can help alleviate these symptoms by reducing stress, promoting relaxation, and boosting mood-enhancing endorphins.”
Back in 2022, I had swapped my brutal cardio sessions for weightlifting four times a week. However, weightlifting could often be exhausting, and morning sessions wiped me out with endometriosis-related fatigue. So, I was happy to introduce gentle exercises to balance my routine, and found it energised me, loosened any aching muscles, soothed stress, and eased my endometriosis pain.
My workout consists of yoga stretching, a physiotherapy routine, and Pilates moves for 20-30 minutes after breakfast. Sometimes, I switch to a 30-minute walk for fresh air before sitting at my desk. I still lift weights regularly because I adore the adrenaline rush of getting stronger, but I prioritise gentle exercise in the morning to start my day off with an endorphin-filled brain and a relaxed body.
While I use the 30/30/30 routine as part of a broader management plan for PCOS and endometriosis, there’s no specific evidence that shows the regime is life-changing for these conditions.
“Although the 30/30/30 routine might have a beneficial effect on some health conditions, in my opinion, it doesn’t go far enough for us to say that women with PCOS or endometriosis should adopt this,” explains Dr Claire Merrifield, GP and medical director at Selph. “This is a simple, snappy concept that might benefit some people; however, no magic bullet will keep us all healthy.”
However, it worked for me. Six months into the routine, I noticed that days went far smoother when I achieved all three 30s. I felt more focused because I was well fed and didn’t snack all day, and I noticed my face didn’t feel as puffy in the mornings. Plus, my gentle exercise kept stress levels low and prevented anxiety on bad pain days.
Now, over a year after starting it, 30/30/30 is a core part of my daily life. I feel stronger and less tense, and mornings are no longer ruled by drowsiness, making getting out of my cosy bed nest easier. My sleep has improved, too. Because of my morning routine, it’s easier to maintain a consistent nighttime routine, meaning I sleep quicker and deeper. I also rarely feel hungry throughout the day, so there’s no late-night snacking to interrupt my rest.
Although my mental health still varies – living with disabling chronic illnesses is a constant trial – a consistent morning routine lays the foundation for a good mood. I am also less likely to have hormonal mood swings and I find it easier to stay motivated throughout the day.
While I haven’t experienced the “fall off” weight loss some claim will happen, I have noticed firmness and tightening in areas of my body and reduced facial puffiness since introducing the routine. But there are no earth-shattering before and after photos here.
I won’t big it up and pretend the routine is somehow earth-shattering; it didn’t cure my illnesses. However, the positive effects alone mean I will keep it up. A solid morning routine helps me function much better than just waking up and seeing what happens. I’m a creature of chaos, so every bit of order I can scrape together makes a massive difference.
“To be as healthy as we can be, an ideal routine would mean eating a whole food diet, exercising most days, managing our stress well, sleeping eight hours a night, and engaging in activities and communities that provide a sense of purpose and belonging,” adds Merrifield. “Not quite as catchy as 30/30/30 perhaps, but infinitely better for your health and longevity.”
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