The 3×3 rule encourages taking 3,000 steps, drinking one-third of your water and consuming 30 grams of protein before noon.Doing these habits early can help boost energy, build routine and support your daily wellness.The rule is flexible\u2014your movement, water and protein needs may differ based on individual factors.<\/p>\n
There are always new health and wellness challenges popping up on social media, and it can be hard to know who and what to follow. Between work, family or other responsibilities, committing to the tips and tricks you see across your feed can feel overwhelming.\u00a0\n<\/p>\n
Amongst intense 75 Hard regimens, trendy weight-loss concoctions and ultra-specific diets, there\u2019s a new wellness routine called the 3×3 rule that\u2019s gaining momentum online\u2014and we\u2019re on board.\n<\/p>\n
What Is the 3×3 Rule?\u00a0 <\/p>\n
The 3 by 3 by 12 p.m. hack (3×3 for short), coined by fitness and lifestyle content creator fit.abbie<\/a>, encourages you to walk 3,000 steps, drink a third of your water goal and eat 30 grams of protein all before noon every day. The creator, who posted the video on TikTok<\/a>, says, \u201cI promise you you\u2019re going to be a fitter, healthier, happier you.\u201d\u00a0\n<\/p>\n<\/p>\n So can this everyday rule be beneficial to your overall health? We asked nutrition and news editorial manager Maria Laura Haddad-Garcia<\/a> for her take.\u00a0\n<\/p>\n \u201cLike many health trends, the 3×3 rule has two sides of the same coin. On the one hand, it promotes what seem to be healthy habits\u2014drink water, move and eat enough protein. On the other hand, it doesn\u2019t take into account individual needs and lifestyles,\u201d Haddad-Garcia says. \u201cPlus, not everything is black and white when it comes to one\u2019s health journey. The important thing isn\u2019t that you do certain things before a specific time of day, but that you do them in the first place.\u201d\n<\/p>\n Does It Work? <\/p>\n On the surface, all three of the habits outlined in the 3×3 rule can be beneficial for your overall health. Plus, prioritizing them in the morning may be helpful to help you build momentum in your day\u2014especially if you have a busier schedule in the afternoons or evenings.\u00a0\n<\/p>\n For starters, walking is a great form of light exercise<\/a>, and getting in the habit of daily walks might be your best bet to reap the benefits. Research suggests that aerobic physical activity (such as walking) should preferably be spread throughout the week, and walking at least three days a week produces health benefits and may help reduce your risk of injury. While 10,000 steps a day is a common goal, even adding 2,000 to 4,000 steps<\/a> to your day can lead to meaningful benefits. Completing 3,000 steps before noon can help you feel more accomplished, and can make it easier for you to continue to increase your step-count throughout the day, if that is your goal.\n<\/p>\n Additionally, Abbie\u2019s recommendation to drink a third of your water needs early in the day can be a good benchmark to set, especially if you have a hard time pacing your intake throughout the day. Adequate hydration is essential to so many functions of the body<\/a> such as brain and heart health, skin elasticity and kidney function. Emphasizing hydration in the morning can be especially beneficial after a night of sleep where you have gone without water for several hours.\u00a0\n<\/p>\n While daily water needs<\/a> can vary based on individual needs, hydrating in the first half of the day may be helpful for meeting your goals, especially if you\u2019re in the habit of waking up and reaching for the coffee cup instead.\u00a0\n<\/p>\n Finally, while protein seems to be a buzzword across social media, it really is an important part of a balanced diet.\u00a0\n<\/p>\n \u201cProtein is not only key to building and maintaining muscle mass, but it\u2019s also critical to your immune system, hormone production and metabolism. So, making sure you eat enough protein to meet your needs is vital for your overall health,\u201d Haddad-Garcia notes. \u201cThe Dietary Guidelines for Americans recommend that protein intake falls within a range of 10% to 35% of your total daily calories. As a reference, that\u2019s between 200 and 700 calories (or 50 to 75 grams) of protein each day.\u201d\n<\/p>\n To increase the amount of protein you consume before noon, try eating a high-protein breakfast like our Peanut Butter & Chocolate Chia Pudding<\/a> or our Anti-Inflammatory Breakfast Bowl<\/a>. Each dish can get you more than halfway to the suggested 30 grams while delivering a balance of other nutrients like fiber, vitamins and minerals to help you feel fueled and ready for the day ahead.\u00a0\n<\/p>\n Our Expert Take <\/p>\n The 3×3 rule can be a helpful way to reach your health and wellness goals, but don\u2019t sweat it if you can\u2019t accomplish them all before noon. While sticking to these exact numbers can be a good benchmark for some, everyone\u2019s physical activity and nutrition needs are different.\u00a0Walking, protein intake and hydration levels are all important factors in your overall health, and the important thing is to prioritize those habits\u2014however that may look for you.<\/p>\n