Have you ever wondered why you still struggle to lose those extra pounds despite following every weight loss regimen under the sun? I just started the 30/30/30 weight loss program, a method that could change how you think about weight loss forever.
What is the 30/30/30 Weight Loss Program?
What’s the program about? Consume 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of steady-state cardio. Sounds too simple to be true, right? Yet, according to its creator, this regimen can dramatically alter your metabolism and set you on the path to sustainable fat loss.
Who Created the 30/30/30 Diet?
The 30/30/30 program is the brainchild of Gary Brecka, Co-Founder of the 10X Health System. With a career spanning over two decades in bio-hacking and functional medicine, Gary has dedicated his life to understanding the nuances of human physiology.
His past includes working as a mortality-modeling expert in the insurance industry, where he used medical records and demographic data to predict mortality rates. His passion led him to focus on blood chemistry and longevity-biomarkers, aiming to extend human life and halt aging.
With degrees in Biology and Human Biology, Gary’s expertise is academically and experientially rich, making him a credible figure in health and wellness.
What is the Science Behind It?
You’re probably wondering, “Is this another fad, or is there some real science behind it?” According to Gary, the 30/30/30 program is rooted in basic physiological principles. When you wake up in the morning, your body turns to different energy sources to fuel itself.
The first on the list is sugar, followed by glycogen. Only after these sources are depleted does your body turn to fat or lean muscle for energy. Here’s where insulin comes into play; contrary to popular belief, its primary role isn’t to lower blood sugar. Instead, it acts to block other forms of energy utilization when sugar is available.
Of course, it is widely known that a high-protein diet can have a big impact on the composition of one’s body. This study suggests that high protein intake can aid in muscle retention and could potentially help in fat loss
How Does the 30/30/30 Actually Cause Fat Loss?
So, how does this translate into fat loss? Gary claims that the first 30 grams of protein ingested within 30 minutes of waking up work to stabilize your glucose and insulin levels. This sets the stage for optimized fat-burning throughout the day. The protein takes longer to metabolize, ensuring a slow and steady release of energy and reducing the likelihood of your body tapping into muscle for fuel. The steady-state cardio, designed to keep your heart rate below 135 beats per minute, further encourages your body to use fat as an energy source. It’s crucial to note that these are Gary’s claims, and until more research is conducted, it’s wise to approach this program with a healthy dose of skepticism.
What are Some Drawbacks to 30/30/30?
Like any program, the Gary Brecka 30 30 30 has its drawbacks. For starters, the rigidity of the program may not suit everyone. The 30-gram protein requirement, for instance, might seem restrictive to some. Also, the long-term sustainability of such a regimen is still up for debate. While Gary claims this is a holistic approach to weight loss, the absence of peer-reviewed studies means it’s essential to approach it cautiously.
Who Would Be Good Candidates for the 30/30/30?
If you’ve been toiling away in the gym, cutting calories, and still not seeing results, the 30/30/30 program might be worthwhile. According to Gary, this approach is particularly beneficial for those who’ve struggled with weight loss despite regular exercise and diet control. It might also be an excellent option for people interested in a holistic weight loss approach that doesn’t solely rely on calorie counting.
Gary’s vision for the 30/30/30 program extends beyond mere weight loss. He emphasizes that it’s a holistic wellness strategy, offering additional benefits. The cardio aspect, for example, aids in digestion, reduces cortisol levels and boosts mood-enhancing chemicals like serotonin and dopamine.
Other Fitness Challenges to Consider
If the 30/30/30 program intrigues you, you might also be interested in exploring other fitness challenges, like the 75 Hard Challenge. Andy Frisella created this 75-day program to build mental toughness while enhancing physical fitness. The program includes two 45-minute workouts daily, a strict diet, and no alcohol or cheat meals, making it a comprehensive approach to fitness and well-being.
The 12-3-30 Treadmill Challenge is another great option. This fitness challenge requires a person to jump on a treadmill for 30 minutes, set to a 12 incline and a 3 speed. It’s a fat-busting workout and a popular choice for low-impact cardio.
Why I Started the 30/30/30 Method
I always do better whenever I have a plan to follow. That’s why the 30/30/30 got my attention. I like the idea of structure every morning whenever I wake up for the first hour or so of my day.
As a certified personal trainer with the National Academy of Sports Medicine, I’m always intrigued by fitness trends that I see on social media. TikTok is full of these videos right now, and since I’m not following any other sort of fitness challenge or regiment at the moment, it seems like a good time to dip my toes in. I’ll be making updates in articles about the progress and with the first 30 days look like, so stay tuned!
Gary Brecka 30/30/30 FAQ
What is the 30/30/30 diet method?
The 30/30/30 diet method involves consuming 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of steady-state cardio. Created to boost metabolism, the regimen aims to set you on a path to sustainable fat loss.
Does the 30/30/30 Protein Method Cause Weight Loss?
According to Gary Brecka, the 30/30/30 Protein Method can lead to weight loss by stabilizing glucose and insulin levels, promoting fat-burning throughout the day. The method combines protein consumption and steady-state cardio, but it’s essential to approach cautiously until more research validates these claims.
Who created the 30/30/30 Protein Diet?
The 30/30/30 Protein Diet was created by Gary Brecka, co-founder of the 10X Health System. With expertise in bio-hacking and functional medicine, Gary has over two decades of experience and academic degrees in Biology and Human Biology.
How Do I Do the 30/30/30?
To follow the 30/30/30 method, consume 30 grams of protein within the first 30 minutes of waking up and then engage in 30 minutes of steady-state cardio. The aim is to optimize metabolism and encourage fat-burning.
So, is the 30/30/30 program a revolutionary approach to weight loss or just another fad that will fade away? According to its creator, Gary, it’s a science-backed strategy for achieving sustainable fat loss and holistic wellness. However, individual results may vary, and more research is needed to substantiate these claims. In a future update, I’ll share my personal experience with the program, so stay tuned!
The 30/30/30 program offers an intriguing method for weight loss that combines physiological insight with practical steps. Whether it’s the missing piece in your weight loss puzzle remains to be seen. But as with any new health regimen, it’s always good to approach it cautiously and consult a healthcare provider for personalized advice.
Rob is a Certified Personal Trainer and Nutrition Coach through the National Academy of Sports Medicine. For the past 10 years, Rob has been navigating the health and fitness landscape to better himself and those around him, focusing on tools such as calorie and macro counting, intermittent fasting, and HIIT training techniques.