Experts weigh in on viral 30-30-30 weight loss method touted by biohacker Gary Brecka – who helped UFC boss Dana White drop 40LBS

The 30-30-30 weight-loss method that has taken over TikTok has gotten mixed reviews from experts, but fans insist it works. 

The morning routine was introduced by Tim Ferriss in his book, The 4-Hour Body, which was published in 2010. More than a decade later, it has gone viral after being touted by biohacker Gary Brecka. 

The method involves eating 30 grams of protein within 30 minutes of waking up followed by 30 minutes of steady-state cardiovascular exercise such as walking.   

Dietitians weighed in on the plan in an interview with Today, and while they weren’t opposed to certain aspects, they also weren’t convinced it was the holy grail of weight loss.

Tara Schmidt, lead registered dietitian at the Mayo Clinic, explained that the 30-30-30 method hadn’t been widely studied, so she couldn’t confirm its effectiveness.

She notes there is scientific evidence that supported ‘breakfast for weight loss’ and she believes ‘there is a benefit to having 30 grams of protein.’ 

However, she doesn’t think the timing is as important as the plan makes it out to be. 

‘I would not say that breakfast needs to be eaten within 30 minutes of waking. I would typically say eat breakfast within a few hours,’ she told Today.

‘Not everyone can stomach food that early,’ she added.

Schmidt recommended having a well-rounded breakfast with protein, carbohydrates, and fiber-rich fruits and vegetables. 

As for the exercise component, she agreed that it was ‘absolutely beneficial,’ but was once again not convinced about the timing.

‘I don’t think we have a lot of research to support it needs to be that quickly after a meal,’ she explained. 

Schmidt chalked up the 30-30-30 method as a new way of telling people what experts have been saying for years: ‘You need to be exercising, you need to be eating a balanced diet, and it needs to be sustainable.’

Jason Machowsky, an exercise physiologist and registered dietitian at the Hospital for Special Surgery, agreed that there were some benefits to following the plan.

‘If you’re not doing any exercise and now you’re doing 30 minutes a day of low-intensity cardio, that’s better than nothing,’ he told Today.

He explained that the method didn’t ‘seem to be harmful to try,’ but if you wanted to lose weight, you should be focusing on the ‘total amount of calories you’re burning.’ 

However, he added that there may be a psychological factor to the morning routine that may make it effective. 

‘Some people find the act of exercising in the morning makes them more mindful of their eating choices the rest of the day, so it can have a positive ripple effect,’ Machowsky said.

Brecka explained in his viral video that many of his female clients struggled to lose weight because they fasted in the morning and had nothing but black coffee before their high-intensity workouts. 

He advised following the 30-30-30 method, saying: ‘I’ve never seen anything in my life strip fat off of a human being faster than this. I wish I could have patented it.’ 

The self-described ‘human biologist’ claimed that if they tried it for a month, they would see their fat ‘eviscerate.’

Brecka was recently credited with helping Dana White lose 39 pounds and transform his body after telling the UFC president he only had 10 years to live if he didn’t change his lifestyle. 

Many people have taken on the 10X Health System co-founder’s 30-30-30 challenge and shared their results on TikTok.

A user named Marina said she lost 21 pounds in two months following the method popularized by Brecka. 

Dianna Teasdale, a holistic nutritionist, recently shared how she lost four pounds in a month after combining the routine with a ‘slow-carb’ diet. 

‘I am happy with the results. The protein is really good for me. I am trying to get my metabolism going in the morning,’ she said. 

She explained her number-one goal was to introduce protein in the morning to stabilize her blood sugar and boost her metabolism.

Teasdale added that she would be sticking to the lifestyle changes, saying ‘losing four pounds a month for several months would be ideal.’ 

Gen Coco, a weight-loss coach from San Diego, California, has also been an advocate for the 30-30-30 method. 

The 28-year-old went from 200 pounds to 150 pounds in nine months, and has kept the weight off for six years by prioritizing a high-protein diet and moving her body. 

She recently stitched Brecka’s video about the weight-loss plan, saying she saw it as ‘a win-win all around’ but noted that ’30 is no magic number.’

Coco explained that you would still ‘see amazing results’ if you were eating 20 grams of protein in the morning and doing 20 minutes of cardio.  

‘When trends come up, it’s important to look at the bigger picture and not get super fixated on the tiny details,’ she said. 

‘Twenty-eight grams of protein is just as good 30.

‘But overall, eating protein first thing in the morning and going for a walk is going to do wonders for your weight loss [and] fat loss but also [your] mental health.’