Key Takeaways
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The 3×3 by noon rule—3,000 steps, one-third of your daily water goal, and 30 grams of protein—offers a simple framework to kickstart healthy habits in the morning, creating positive momentum for the rest of the day.
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Individual needs vary for steps, protein, and hydration, so it’s important to scale the routine to your fitness level, health goals, and daily schedule rather than trying to hit exact numbers right away.
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Practicing the routine regularly, even in a flexible or scaled-back way, can improve energy, mood, muscle maintenance, and hydration, while helping you gradually build sustainable long-term habits.
It’s easy to go overboard when you’re thinking about starting a new health routine. Let’s say your goal is to exercise more, so you set your alarm for a 6 a.m. run. Or you’re trying to eat more protein, so you double up on meat and dairy, even adding protein cold foam to your morning coffee. The problem with this approach is aiming too high and setting yourself up for disappointment. Perhaps you gave up on running or ditched your high-protein diet after a couple of weeks.
That’s where the 3×3 by noon rule could make a difference. Created by fitness coach Abbie Overturf, this routine involves taking 3,000 steps, drinking one-third of your water goal, and eating 30 grams of protein before noon. If that sounds like a tall order, you don’t have to be rigid about this routine. We asked two physicians and a dietitian about the benefits and risks of the 3×3 by noon rule, and how to optimize this morning routine for your health and lifestyle.
What Is the 3×3 by Noon Rule?
The 3×3 by noon routine involves doing three things before noon: taking 3,000 steps, consuming one-third of your daily hydration goal, and eating 30 grams of protein. “If you do those three things by 12 p.m. every single day, I promise you, you are going to be a fitter, healthier, happier you,” Overturf says in the video. The idea behind this routine is to achieve specific health goals that can set you up for success.
“The 3×3 by noon routine is a solid way to establish a morning structure and prioritize healthy habits,” says Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM, chief medical advisor for Garage Gym Reviews. He explains that it can be especially useful for someone who tends to skip breakfast, gets little physical activity in the morning, or finds it difficult to stay hydrated.
According to Dawn Menning, MS, RD, CDCES, registered dietitian and certified diabetes care and education specialist at Nutu, this routine can be a great motivator for someone looking for simple steps to improve their overall health and wellness. “Aiming to complete these three tasks can start your day with positive momentum to make healthier choices in the remaining hours of the day,” she says. By doing this routine regularly, you can start building other healthy habits.
How the 3×3 by Noon Rule Can Support Your Health Goals
It should be noted that this routine isn’t based on scientific research. “That said, there’s something refreshingly simple about the 3×3 by noon rule that actually works when done in bite-sized, sustainable ways,” says Dr. James Chao, MD, FACS, co-founder and chief medical officer of VedaNu Wellness and board-certified plastic surgeon.
He suggests treating this routine as a framework to build upon rather than trying to check off items in a particular order. “As many have found, humans generally do better with routines and rhythms than they do with stress or pressure,” he says. In addition, there are benefits to having a morning routine that’s focused on movement, hydration, and nutrition. “The benefits include jumpstarting metabolism and energy levels through early movement, eating protein, and supporting muscle maintenance and satiety (feeling full) with 30 grams of protein,” Dr. Dasgupta says. “This routine can also help prevent dehydration by addressing fluids early in the day and encouraging habit formation that can carry through the rest of the day.”
He explains that practicing this routine consistently can help you build and maintain your muscle strength and energy level. Menning agrees, saying that the benefits of this routine are improved mood, hydration, and aerobic fitness. It can also help you meet your daily protein needs.
Potential Risks of This Routine
While the 3×3 by noon rule is simple and easy to remember, Dr. Chao warns that this routine is only useful to a degree. “I’d estimate that the 3,000 steps are roughly equivalent to 1.3 miles or approximately 25 to 30 minutes of low-level walking,” he says. “If you’re attempting to achieve something with regards to improving your VO2 max or reducing your visceral fat stores, 3,000 steps will barely scratch the surface.” Your VO2 max refers to how much oxygen your body consumes while you’re exercising. A higher number means better physical fitness and a lower risk of heart disease.
Moreover, individual needs tend to vary. “You may need more water or more protein in your diet based on your personal information and health goals,” Menning says. Dr. Chao agrees, saying that hydration goals need to be tailored to the individual. For instance, you might need to hydrate more if you’re doing intense exercise or if it’s hot outside.
Tips on Making This Routine More Attainable
Before starting any routine, be sure to check in with yourself. Walking 3,000 steps before noon might be too much for you. Or you might experience bloating or discomfort from eating too much protein or drinking too much water at once, Dr. Dasgupta says. If the 3×3 by noon rule feels overwhelming or unmanageable, consider scaling back. “Everyone’s physical ability and nutrition needs are different,” Menning says. “What you do in the other half of the day is just as important. If you can’t hit the targets, it’s OK; you can work your way towards them.”
As Dr. Chao notes, if you’re recovering from an injury or living with a chronic illness, you may need different criteria to measure your progress. “A more realistic benchmark might be, I stood for 15 minutes, or I drank a full glass of water and did not feel nauseous,” he says. He explains that there’s a distinction between walking 3,000 brisk steps and 500 purposeful steps. “The former can overwhelm your system, especially if you have compromised lung function, for example,” he says. In contrast, walking 500 steps might be what your body needs and can handle.
The same principle applies to weight and protein. “A hard-boiled egg is 6 grams of protein,” he says. “A tablespoon of peanut butter is 4 grams, and one-third of a can of tuna adds 8 grams. You are halfway to the 30-gram goal before you even have a meal.” In a similar vein, he advises aiming for the number of steps per day that feels right for you, whether that’s 1,000 or 3,000. That number might be your ceiling right now. You can always add to your routine as your body adapts.
Likewise, Dr. Dasgupta suggests making this routine flexible to match your fitness level and schedule. “Starting with 1,000 steps is perfectly reasonable for someone new to morning activity, and can gradually be increased toward 3,000 as it becomes more of a habit,” he says. He also suggests spreading your protein consumption across breakfast and a mid-morning snack if 30 grams feels too heavy at once.
The same goes for hydration. Maybe your morning is packed with back-to-back meetings, so drinking one-third of your daily goal might not be a good idea without an extra bathroom break or two. “It’s best to try to stay consistent and build a routine that is sustainable rather than hitting exact numbers on the first day,” Dr. Dasgupta says. And as you build endurance and inch closer to your goals, you’ll feel a tangible difference.
Read the original article on Real Simple