we need to talk about 30 30 30 back when I was in college a professor once told me want to be a millionaire then come up with the diet method give it a fancy name and voila I didn't really understand exactly what that meant at that moment until now that I see a lot of things happening in social media there's this thing about rules or methods that people love and that's exactly why the internet has been going crazy over this specific video I'm about to share just watching that clip it makes a lot of sense when someone says that a specific diet with a catchy name Will strip fat off of a human being faster than any other method it's not surprising that people are going to get excited I even did think about it right now are you more likely to watch a video on social media on how to lose weight sustainably over several months wink wink that's what I do averaging a pound per week or would you rather watch a video on how to strip fat off of your body fast using a simple method with super easy rules I'm a registered dietitian with 12 years of experience under my belt and I specialize in sustainable weight L is one of the many other areas that I work on and I'll admit that even to me the second video sounds a little bit more exciting so today I'm going to be breaking down the 3030 method to answer the big question is it really the key to faster easier fat loss results and is this something that I would recommend for you to try if your goal is weight loss you might be surprised by my answer so make sure you keep [Music] watching hey guys and welcome back to my channel I'm Andres with another video here I'm a registered dietitian and nutrition coach and we're doing another reaction to a massively viral video today on my channel it's important for me that everything I share is based on the most up-to-day research in nutrition science so this means that I'm only going to give you advice if it's based on reputable peer reviewed scientific studies and that's exactly what I'm going to be doing today while I give you a full explanation of this viral video that came from a guy named named Gary Brea so let's jump back in and watch the full video together so I'm going to tell you something there's something called 30330 I've never seen anything in my life strip fat off of a human being faster than this I wish I could have patented there's an entire book written by Tim Ferris called the 4-Hour Body explaining this whole Theory it says 30 grams of protein within 30 minutes of waking followed by 30 minutes of steady state cardiovascular exercise bring your heart rate down to below 135 beats a minute do that for a month and watch it eviscerate watch it eviscerate let me quickly recap the 303030 or what it is because I saw from the comment section in this video that there were a lot of people who were very confused about what this guy is saying in here because that's what happens with social media you're only seeing tidbits of information without context so it's really difficult to actually take it into action or consideration this method refers to consuming 30 gam of protein within 30 minutes of waking and then following up your protein Rich meal with 30 minutes of steady state cardio or cardiovascular exercise so let's break this down first who is Gary Brea you may think from the claims that he's making and also the fact that he's speaking on a big stage that he's a doctor or some other healthc care professional or someone who we should be paying attention to and listening to turns out he's a quote unquote biohacker and functional medicine expert and his education is a bachelor's degree in biology which I'm not surprised because most of the guys that are talking big game in this specific field that's what they have now when we look at Tim Ferris who Brea gives a credit to in the video he has a bachelor's in arts and East Asian studies this isn't to say that you need to have advanced degrees to give good advice because I look up to people that don't have that and they still do their due diligence and they put out really good content and if you know of Tim Ferris he's been massively successful in business I'm personally a big fan of him and I bought a lot of his books and I think a lot of the things he said I do like his advice or the things that he shares but this is just to make it clear that the diet advice here isn't really coming from a qualified nutrition expert neither of them I honestly have no idea where bre is getting any evidence that the 303030 is going to quote unquote eviscerate fat this is like listening to a Joe Rogan episode recommending a diet just because he's massively influential doesn't make him an expert and we do know some of his guest and appearances are pretty questionable but qualifications aside let's get into this method starting with the 30 gam of protein you might be interested to know that this is actually good advice I would absolutely recommend having a high protein breakfast I recommended to all of my clients inside of our programs but does it need to be within 30 minutes of waking up absolutely not there's no research that I know of that supports this timing so where is this arbitrary number coming from what happens if it's 45 minutes or what happens if it's an hour will my fat not melt away in reality the optimal timing for breakfast is what works best for you based on your body and based on your hunger levels I came across this comment in one of the 303030 video that I saw on Tik Tok so this woman says that she does 30 minutes of Pilates after waking up up and then it has a protein shake about an hour later which sounds like a great morning routine to me which by the way I've never done Pilates and it's definitely a lot harder than what it seems or at least this is what I keep hearing so I need to make sure I add that to my list of things to try she then proceeds to ask if it won't work since she's not having it within 30 minutes and another commenter comes in to tell her that she has to have her protein first this is completely false like having protein at breakfast regardless of the timing is a great habit that will support many people in their goal to lose weight if you feel nauseous in the morning before a workout as this person commenting does you do not have to eat it right away because what happens when she starts to believe the people or this guy or what the people are saying in this comments it's like she'll literally stop doing something that it's perfectly okay to do because of the fear and like oh I I I'm not supposed to be doing this let's go back to the basic science of weight loss in order to lose weight and I've talked about this a million times you need to create a calorie deficit or a deficit in calories which can be done by eating less calories burning more calories daily or a combination of both when you're in that calorie deficit your body uses your store fat for energy and that's why you lose the weight that's how you eviscerate the fat anything helps you create that deficit will support your weight loss so when you have 30 grams of protein in the morning that will help you feel Fuller and more satiated and when your hunger is more under control it will be easier to eat less calories throughout the day and stay in that deficit another benefit of protein is it will also help support muscle protein synthesis which is key for muscle growth and maintenance so there's benefits to that but this is some kind of Magic Bullet you need to continue eating protein throughout the day and managing your calories to make sure you're in that calor deficit otherwise it doesn't matter whether you had the 30 gr of protein at breakfast because you're not going to be melting off any fat if you don't control the other variables for example take a look at another comment that I came across this person is asking whether they should be eating normally the rest of the day well that really depends on what normal eating looks like for this person if eating normally means you don't stay in a calorie deficit then you're not going to see any results it's the deficit that matters not the 30 30 30 formula now when it comes down to the 30 minutes of cardio well it's basically the same thing yes you will probably lose a lot of weight if you're adding in an extra 3.5 hours of cardio every single week without making any changes to your eating habits this increases the number of calories you burn to help you create that calorie deficit but whether you add it when you wake up in the middle of the day or even after work you're going to get the same exact effect so for the big takeaway from this video does the 30 3030 method actually work it might but it really depends on your current habit so it's context dependent if right now you're waking up grabbing a pastry and going to work at a desk job then adding a high protein breakfast and 30 minutes of cardio were probably going to help you with weight loss if you're already getting plenty of exercise and eating a high protein diet changing the timing so it it's within the 30 minutes of waking up most likely it will not have any effect on you if I were to sum this up it would be to say that eating more protein and moving more throughout the day regardless of the timing is good advice for weight loss but when I say it like that instead of coming up with a method that has a flashy name which I could it seems a lot less exciting I just don't do that because I do have a bit of an ethical compass and I don't like to present something just from Simply for purely marketing 303030 is just is an arbitrary rule created to create controversy and garnered attention and Views as you can see this guy definitely has quite a few followers and think about it if a simple routine like this really was a magical way to strip bat off of your body no one would be struggling with their weight but the truth is there is no instant solution for weight loss and anyone who tries to tell you there is is probably trying to sell you something that brings us to the end of today's video today's very short and sweet and I feel like this was a pretty V overview I didn't really want to go a lot into the research and showing you a bunch of studies but if you have more questions about the 30 3030 method then make sure you leave a comment below and I'll be more than happy to answer anything for you I I respond to all the comments that we get here on YouTube make sure you hit that subscribe button because I'll be back next week with a brand new video that breaks down something in nutrition lifestyle mindset or movement so I will see you guys next [Music] week