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Unbroken

30-30-30 Method Tracker

30g of protein within 30 minutes of waking, then 30 minutes of easy movement. The window is the method — so this counts it down.

Ninety minutes from waking, drawn to scale

The protein window is fixed. The thirty minutes of movement can happen any time after it, and the drawing puts them where you put them.

Just woke up?

Start the clock the moment your feet hit the floor. You have 30 minutes to get 30 grams of protein in — the countdown is the only part of this method people get wrong.

The window is the method

Strip the timing out and 30-30-30 is just a high-protein breakfast followed by a walk — both good, neither novel. The thirty-minute window is the only part that makes it a protocol, and it is the part that quietly disappears first: the coffee, the phone, the shower, and suddenly the protein lands at 09:40 on an empty two hours. A countdown does not make you faster, but it does stop you from believing you were.

One honest note on the evidence. A high-protein breakfast improving fullness is well supported, and steady low-intensity movement is good for metabolic health. The specific 30/30/30 arrangement is popular rather than clinically trialled — Tim Ferriss described it, Gary Brecka made it spread. Treat it as a structure that gets a decent morning to happen reliably, which is most of what a protocol is for.

The questions

Frequently asked questions

What is the 30-30-30 method?
Eat 30 grams of protein within 30 minutes of waking up, then do 30 minutes of low-intensity steady-state movement. It was described by Tim Ferriss in The 4-Hour Body and went viral after being popularised by Gary Brecka.
Why does the 30-minute window matter?
The window is the part people miss. Protein eaten two hours after waking is a high-protein breakfast, not the 30-30-30 method. This tracker starts a live countdown the moment you mark yourself awake so the window is visible instead of guessed at.
What counts as 30g of protein?
Roughly: three large eggs plus a cup of Greek yoghurt, one to one and a half scoops of whey, 130g of chicken breast, or 200g of cottage cheese. Tap the presets to add them up — the counter fills as you go.
What counts as low-intensity cardio?
Steady movement you could hold a conversation through: walking, easy cycling, an incline treadmill walk, or light rowing. The point is zone 2, not effort. Anything that leaves you breathless is a different workout.
Is the 30-30-30 method proven?
The individual pieces are well supported — a high-protein breakfast improves fullness, and steady low-intensity movement is good for metabolic health. The specific 30/30/30 combination is popular rather than clinically trialled. Treat it as a structure, not a prescription.
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