A little “Bio Hacker trick” won’t fix a lifetime of Cinnabon but will certainly put you on the right tract
By now you’ve probably heard of the “30/30/30” diet hack, which involves consuming 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity cardio like walking. Popularized by Gary Brecka and inspired in part by Tim Ferriss’s “30 grams in 30 minutes” principle from The 4-Hour Body, this approach is designed to jumpstart metabolism, stabilize blood sugar, and encourage fat loss without high stress or complicated routines. I’ve been doing 30/30/30 for years. If you remember Victor Pride (before he lost his mind), he advocated a CCC morning—Coffee / Cardio / Cold Shower (cool shower if you aren’t a maniac)—in conjunction with this. Seems extreme huh?
Of course, as the internet is as bad as academia in the sense that it’s “publish or perish,” and no case can ever be settled, as the “content farms” that feed most of the filler that constitutes the internet need to constantly present “new information” so the algorithm keeps them front and center. It makes good business sense—but gawd, it’s annoying.
It’s a fun little tweak, but not a big deal. Here’s what my super awesome #riseandgrind routine looks like:
- Wake up at 9:30 AM and hate myself for not #riseandgrinding at 5 AM like I used to. But I am old, and my wife is young, and she seems to be okay with 45 minutes of sleep.
- Make milk tea or coffee. Morning prayers.
- Make breakfast. Mine’s a weird one but it works: oatmeal with fish sauce, 1 tsp of flax seed, and a can of oysters mixed in. I take 5 liver tablets with the tea (exactly 30 grams FYI).
- Take the bowl to my home office, do my morning check-ins, and feed Google so my website reaches your eyes. Then I go to my Eisenhower List—or if I’m really focused, my 100 Day Challenge—to make the game plan for the day. This takes about 30–45 minutes.
- Walk the dogs. About a mile and a quarter. They trot and pee everywhere. This takes about 30 minutes, depending on what the squirrels are doing.
- Come home and take a cool shower (warm is for the evenings) and start the day—usually super exciting things like phone calls, emails, website tinkering, or gym maintenance. You know, the stuff they don’t show in those YouTube entrepreneur motivation videos.
There you have it: 30 grams of protein within 30 minutes of waking, with 30 minutes of light cardio—plus Coffee, Cardio, and Cold Shower blended in. It’s a great way to “prime the pump.” But that’s all it is. Don’t drink the internet Kool-Aid.
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