Jan 10 • Nutrition 101
The 30/30/30 Rule (Bedrock Style): A Morning Rhythm That Changes Your Day
30 grams of protein,
within 30 minutes of waking
then 30 minutes of low-impact movement (walk, vibration plate, rebounding, easy bike)
The reason this “rule” has taken off is simple: it’s not a trendy biohack—it’s a rhythm. And rhythm is where real results live.
UCLA Health describes the 30/30/30 rule as a simple 3-step habit: 30g protein at breakfast, eaten within 30 minutes of waking, followed by 30 minutes of low-intensity, steady-state exercise—and also notes it hasn’t been studied as a single “plan,” even if parts of it are supported by research and common sense physiology.
Below I discuss why we like it through an ancestral / functional / terrain lens—and why it can be especially powerful for women.
Why this works: it stabilizes your terrain early
Most women don’t have a “willpower problem.” They have a blood sugar + cortisol + under-fueled muscle problem.
1) 30g protein early = fewer cravings, steadier blood sugar
UCLA points out there’s no magic in the exact number 30, but that protein in the morning helps you feel full longer than a carb-heavy breakfast, which can reduce mid-morning cravings/snacking.
Functional medicine translation:When you anchor your morning with protein, you’re less likely to ride the rollercoaster of “coffee + cortisol + carbs → crash → cravings.”
2) Muscle is a woman’s metabolic “savings account”
Women are trained culturally to under-eat—especially protein. But muscle is not just for aesthetics. It’s glucose storage, metabolic rate support, strength, resilience, and healthy aging.
Research and position statements for active individuals commonly land higher than the bare-minimum RDA—often ~1.4–2.0 g/kg/day for many exercising people. And in menopause-focused nutrition reviews, higher protein intakes (often above 0.8 g/kg/day) are commonly discussed for supporting body composition and function as women age.
Bedrock takeaway:Women don’t need less protein because they’re women. Many women need more, because they’re navigating hormonal transitions, stress load, and modern sedentary life.
3) The “30g” target lines up with a real physiology concept (leucine threshold)
As we age, we generally need a stronger signal to stimulate muscle protein synthesis. One review highlights that older adults may need meals with ~2.8 g leucine (roughly ~30 g protein) to robustly stimulate muscle protein synthesis.
This is one reason we like the “30g” anchor: it helps women stop nibbling around protein and start actually hitting meaningful doses.
Why it matters for women in particular:
Perimenopause + menopause change the rules
When estrogen shifts, many women notice:
- easier fat gain (especially visceral)
- more insulin resistance / glucose volatility
- less recovery tolerance
- more muscle loss if protein + strength training aren’t intentional
That’s not “getting older.” That’s biology demanding a smarter strategy.
Women also tend to start the day under-fueled
A very common modern pattern:coffee → maybe something sweet → chaos → late lunch → snacky dinner…which sets up cravings, fatigue, mood swings, and nighttime overeating.
30/30/30 interrupts that cycle early.
Why the last “30” matters: low-impact movement after protein
UCLA notes the plan’s movement is low-intensity, steady-state exercise (think: you can still hold a conversation).
This is perfect for many women first thing in the morning, because it:
- supports glucose handling without a big stress spike
- improves circulation + lymph flow
- regulates nervous system tone (less “wired and tired”)
- builds consistency (which is the real secret)
Important Bedrock note:
low-impact morning movement is amazing, but women still need strength training during the week for bone + muscle. Think of this as your daily base layer.
The ancestral lens:
this is how humans were built to live
In ancestral life, mornings weren’t: phone → chair → sugar → stress.They were light + movement + purposeful activity, with food that actually satisfied.
30/30/30 recreates that pattern in a modern world—without needing perfection.
How to do 30/30/30 (without making it complicated)
Step 1 — Wake + hydrate (2 minutes)
Water + electrolytes
Step 2 — Protein first (within ~30 minutes)
Aim for ~30g. If that feels like a lot right now, start at 20g for week 1, then build.
Step 3 — Move (30 minutes low impact)
- walk outside if possible (bonus: morning light)
- vibration plate
- rebounding
- easy bike / incline treadmill (low intensity)
Step 4 — Coffee after protein (optional but powerful)
This one change alone helps many women feel less jittery and less snacky.
30g protein examples (ancestral-leaning)
(Protein counts are approximate and vary by brand/cook method.)
- 5 oz wild salmon
- 1 can wild caught tuna (about 5 oz drained) (We like Wild Planet or Safecatch brand)
- 2 tins sardines
- 5 large eggs
- 4 oz cooked chicken breast
- 5 oz lean ground beef (cooked)
- 5 oz bison steak
- 5 oz grass-fed ribeye
- 5 oz venison
- 5 oz pork loin
- 6 oz shrimp
- 5 oz beef liver (optional / not daily for everyone)
Quick reminder: collagen is supportive—but it’s not a complete protein. Pair collagen with a complete protein source if your goal is “30g protein.”
Who should modify this rule (be sure to discuss your needs and circumstances with your Bedrock Nutrition Coach for guidance):
- pregnancy/breastfeeding needs
- a history of disordered eating
- advanced kidney disease or protein-restricted guidance from your clinician
- blood sugar medications (especially insulin/sulfonylureas)
- adrenal/thyroid instability where aggressive fasting or intense morning training backfires
A simple weekly “Bedrock upgrade”
If you want the best results, combine 30/30/30 with:
- Protein at each meal
- Eat 2–3 meals/day
- Strength training 2–4x/week (progressive, doable, not punishing)
- Early bedtime rhythm (because hormones love sleep)
Even distributing meaningful protein doses across meals is commonly discussed as a strategy for supporting daily muscle protein synthesis.
Bottom line:
The 30/30/30 rule isn’t magic—but it is alignment.It aligns your morning with blood sugar stability, muscle preservation, and nervous system regulation—three things women desperately need in the modern world.
See the attached examples of 30 grams of protein and a 7 day 30/30/30 guide!
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The 30/30/30 Rule (Bedrock Style): A Morning Rhythm That Changes Your Day
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