viral health trends Easily get extra steps, water, and protein. This has three elements.
In the “3×3 by 12pm” challenge, participants aim to achieve 3,000 steps, a third of their daily water goal, and 30 grams of protein by noon, with the aim of revitalizing energy, mood and focus.
The term, which has tens of millions of views on TikTok, reportedly Fitness creator @fit.abbie (Abby Overturf) promises a “healthier, happier you.”
If you don’t drink enough water, your body will be flooded with harmful stress hormones.
“This is a routine I’ve personally been doing for years, and by practicing this sustainable approach, I’ve been able to help hundreds, if not thousands, of women achieve their fat loss goals,” Utah-based Oberturf told FOX News Digital.
“This routine is ideal for busy, ambitious women who want to regain their health and feel confident in their clothes and more.”
Many TikTok users claim the challenge is a great way to start their day, while others praise the simplicity of the no-equipment routine.
3,000 steps is approximately 1.5 miles and 30 g. breakfast protein This can be achieved with 3 eggs and a protein shake.
Forget about 10,000 steps — research reveals how many steps you actually need to improve your health
The recommended dietary intake of protein is approximately 46 grams per day for women and 56 grams for men. active person. Those looking to build muscle may need nearly twice that amount.
According to the Mayo Clinic, men typically need about 15.5 cups (124 ounces) and women about 11.5 cups (92 ounces) for daily hydration, and more if they’re active. For many adults, this amounts to at least 4 to 5 drinks before noon.
“The 3×3 rule is a trend worth noting simply because it forces us to be conscious about how we spend our days,” Robin DeCicco, a certified holistic nutritionist in New York City, told Fox News Digital.
“A mantra or routine that emphasizes living in a more purposeful way and engaging in activities that improve energy, functionality, vitality, and energy.” overall health A win in my opinion. ”
Research supports this back-to-basics approach. A Harvard University study published in The Lancet Public Health in August found that 7,000 steps a day is as beneficial as the previously recommended 10,000 steps for longevity and health. heart health — and if you start with 3,000, you’re almost halfway to that daily goal.
According to research, high protein breakfast Especially for older adults, it can help stabilize blood sugar levels, reduce mid-morning energy dips, support metabolism, and maintain muscle mass.
Research also shows that water intake directly supports cognition, attention, memory, mood, and executive function.
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In a 2025 European Journal of Nutrition pilot study, older adults with better overall hydration performed significantly better on tests of memory, learning, and psychomotor speed.
The results of this study suggest that even small differences in hydration can have a big impact. cognitive function With age.
Experts say specific recommendations for protein, fluid, and exercise depend on your age, medical history, and goals.
The noon cutoff for the trend is also arbitrary; Habits are beneficial; Timing and exact numbers may not suit everyone’s needs and lifestyle, and are not always possible.
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“This may not happen every day,” DeCicco said. “I always say, do what you can when you can.”
“If you know you can drink a third of water and eat a nutritious meal early in the day, do that. But if you can’t exercise until the afternoon or evening, that’s okay. Do yourself a favor.”
She added that labeling things as “rules” or “trends” can defeat the purpose. “For most people it creates a temporary situation and they think of it like this. fad diet Or something to follow for a certain period of time. ”
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“My suggestion is to remove the word ‘rules’ and encourage yourself to move more, eat less, eat whole, real food, and drink more water than ever before,” the expert added.
“Healthy habits that turn into long-term behaviors keep people healthy for years to come.”
Overturf added that participants should consult their doctor before starting any new fitness or wellness routine.
