The 3 x 30 Method is a simple way to prioritize your health so you can show up as your best for yourself and for others. It’s an adaptable framework designed for a busy life that was originally created as an effective weight-loss method. This modified approach is about making small, intentional changes that lead to big results. It just requires you to stick to a routine that works for you. We have so much of our schedule dictated by external responsibilities – look within this structure to make space for your health. I invite you to try this approach so you can show up more intentionally and stronger than ever.

30 Grams of Protein Per Meal

There’s a big focus on protein now, and for good reason. Protein provides satiety and energy to keep up with your busy days. Aim for 30 grams of protein per meal to ensure your body is fueled and your hunger is managed. You’ll find that you’re much less likely to reach for those empty-calorie snacks that only provide temporary satisfaction.

Here are some ideas for high-protein foods which can help you easily reach this goal when combined or served in slightly larger portions. And try my mocha shake to start your day off fueled – recipe at the bottom.

30 Grams of Fiber Per Day

Fiber is often overlooked, but is crucial for maintaining a healthy gut. Your gut biome plays a significant role in your overall well-being, influencing everything from energy levels and mood to immunity. By incorporating 30 grams of fiber into your daily diet you support proper digestion, improve intestinal motility, and create a thriving environment for the beneficial bacteria that keep you feeling your best. Below are some high-fiber foods to try. You can also supplement with an over the counter fiber supplement like Metamucil.

30 Minutes of Exercise: Any Kind, Every Day

Just move! Exercise is my passion because the effects are tremendous and there are soooo many options! Exercise strengthens your bones, boosts blood circulation, improves your mood, enhances stability and balance, and sharpens your cognitive abilities. There are so many ways to get these benefits: a brisk walk, a yoga session, strength training, or a run are some of my favorites. Commit to 30 minutes a day and you’ll be amazed at the transformation you discover.

Why This Matters More Than Ever

In a season of change, anchoring yourself to a routine that prioritizes your health is crucial to getting the most out of your experience and not just surviving. By adopting the 3 x 30 Method, you’re optimizing your health, setting yourself up for success, and ensuring that you have the energy, focus, and resilience to handle whatever life throws your way.

As you help the kids get back to school or are transitioning from summer to fall (without kids), don’t forget to also take the time to get back to yourself. Reintroduce structure, focus on your nutrition, and make movement a non-negotiable part of your day. Your health deserves it. You deserve it. It will make you better and stronger in every area of your life.

Mocha Shake

Shake up your morning coffee with this delicious, protein-infused mocha recipe. It’s easy to customize to your tastes and nutrition goals. Let me know how you like it!