Can the 30/30/30 method help boost your energy during the day?

Many of us wake up after a "good sleep" and still feel tired throughout the morning. It's a frustrating feeling and one we often assume is normal.

However, there are ways to battle morning fatigue and sustain your energy throughout the day.

One way doctors are recommending is the 30/30/30 method.

Dr. Jeni St. Onge, a functional medicine provider at Thrive Chiropractic and Functional Health in Milton Keyes, says the 30/30/30 method — the latest wellness trend doing the rounds — is a "huge move in the right direction."

The method means sticking to three rules in the morning:

• Eating breakfast within 30 minutes of waking up
• Including at least 30g of protein in your breakfast
• Doing 30 minutes of physical activity in the morning

St. Onge says that she recommends the method "to almost every single patient we work with" because of its wide and varied benefits.

The doctor, who specializes in women's health, hormone optimization, and metabolic health notes that a major benefit of the wellness 'hack' is how it regulates our hormones.

"Eating 30 grams of protein first thing in the morning helps stabilize blood sugar, which lowers the stress hormone cortisol," St. Onge says.

Having high cortisol levels can disrupt your sleep and energy levels.

"It is also very important for the maintenance of muscle and bone tissue, which declines as we age," St. Onge continues. "This is an absolute must of people as they approach 40 and older."

The exercise aspect of the method is one of the most effective ways to get rid of that morning grogginess — often called 'sleep inertia'.

More from this section

Chemicals in vapes trigger potentially deadly heart issue: study

Wearing ‘cooling cap’ for 30 minutes can reduce depression symptoms

Why temperature plays a powerful role in sleep, and how cooling solutions can help

"Exercise first thing in the morning also helps with blood sugar regulation and circadian rhythm," the doctor says.

Circadian rhythm is commonly referred to as our internal body clock. It determines when we feel sleepy and when we feel awake and is regulated by hormones and daylight.

By being physically active in the morning, St. Onge says you signal "the body that it is time to get up and get moving."

However, like all wellness trends, the 30/30/30 method isn't a one-size-fits-all approach.

"While this method suits a vast majority of people, it's not right for everyone," St. Onge says.

"Someone with kidney dysfunction who is unable to tolerate that much protein at one time would need to do this differently," she warns.

However, most people would be able to try the 30/30/30 method safely.

St. Onge says that the appeal lies in its ease and simplicity.

"It's something that a person can start without any supplements, major changes or huge expenses," which makes it "a great starting point."

"In terms of this method stopping morning fatigue and sustaining energy, I would say it's a huge move in the right direction," the doctor says.

To try this yourself, start incorporating different habits into your day-to-day life. This could include:

• Walking to work instead of driving
• Waking up earlier to eat breakfast before you leave the house
• Adding high-protein breakfast items to your weekly shop

"One of our favorite breakfast recommendations that contains approximately 30 grams of protein is 3 pastured eggs in a skillet with as many vegetables as possible (onions, peppers, spinach, etc) plus Applegate chicken sausage (about 4 links)," says St. Onge.