The ‘3x3 By 12’ Rule Is Going Viral—And Experts Say It’s An Easy Way To Build Healthier Habits Fast

7 min readIf you’ve been hankering to implement some new healthy habits (getting more steps in...eating more protein...), but have felt overwhelmed by approaches that do the most, the viral 3x3 by 12 p.m. rule could be for you. The idea, created by Abbie Overturf (@fit.abbie on TikTok), a fitness coach and content creator, is that the healthy habits you prioritize in the morning generate momentum for the rest of your day.

The premise is refreshingly simple: Walk 3,000 steps, eat 30 grams of protein, and drink one-third of your water intake before noon. As Overturf explains in her viral video, which has racked up more than 400,000 views to date, “if you do those three things by 12 p.m. every single day, you’ll be a fitter, healthier, and more energized you.

”The approach may not outline what you should do in the afternoon or evenings—nor promise dramatic, or overnight results. But according to several fitness and nutrition experts we spoke with, it holds up to support nearly every healthy and fitness goal. “This is a trend that has merit,” says strength and conditioning specialist Alena Luciani, MS, CSCS, founder of Training2xl.

If muscle growth and fat loss are goals of yours, the 3x3 by 12 p.m. rule could help jumpstart body recomposition changes, says registered dietitian Amy Davis, RD, LDN, nutrition consultant with Live Conscious. Over time, those consistent actions can help you get stronger and perform better, while also reducing long-term health risks and supporting longevity, she says.

Below, experts break down why the 3x3 by 12 p.m. approach is an effective way for beginners to kickstart momentum and make progress toward health-related goals—plus, how to tweak the strategy to suit your unique goals and lifestyle. The Payoff Of Morning StepsGood news for night owls: You don’t need to log a long, grueling workout first thing in the morning to see results.

Getting just 3,000 steps in the morning—which is roughly 30 minutes of walking, depending on your pace—consistently can make an impact on your overall health and fitness.Whether it’s a loop with your pup, sunrise speed walk with your S.O., or ruck along a neighborhood route, having a morning step goal helps increase your activity outside of the gym, explains Luciani.

Sure, what you do in your more typical workout session also matters—but that’s usually only one hour (or less) of your day. Thanks to something called non-exercise activity thermogenesis (NEAT)—a fancy term for all the energy you burn doing everyday movement—the other 23 hours are where you can really move the needle, she says.

“The small bouts of activity through your day add up, helping keep you on the right side of the ‘calorie in calorie out’ equation essential for weight loss and body recomposition,” she says. That before-noon step target can be a tool for people with sedentary jobs, adds Luciani. “It challenges you to move at a time of day when you have more autonomy over your schedule, so that you don’t have to stress about getting all your steps in after work,” she says.

Makes sense. Some people can reach 3,000 steps simply by running errands, tidying up around the house, or chasing after their kids or pets. But if body recomposition is your ultimate goal, Luciani suggests increasing the intensity by wearing ankle weights, taking the hilliest route in your neighborhood for an added burn, or trying a trending incline-walking treadmill workout for a more structured challenge, she adds.

What's the deal with total daily step counts? The 3x3 by 12 p.m. rule doesn’t supply any suggestions for total daily steps. And you’ll want to get steps in after noon too. If your goal is overall health, recent research suggests logging just 4,000 to 7,000 steps a day, which you can track using a walking app, fitness tracker, or Apple Watch.

Although walking 10,000 steps (or more) will burn extra calories, boost your mood, and reduce the risk of chronic disease. Regardless, if you’re chasing body recomposition, those first 3,000 are key to building momentum that keeps you moving toward your bigger goal. The Power Of Prioritizing Protein Early The second tenet of the 3x3 rule of aiming for at least 30 grams of protein before noon can enhance how you feel and perform.

“Protein promotes satiety, which is especially important if you’re trying to eat in a calorie deficit for body recomposition, and also supports metabolic function,” says Davis. Traditionally, Western breakfasts are carb-forward (think: cereal, toast, pastries) and can put people on an energy rollercoaster—spiking blood sugar before sending it crashing down—first thing in the morning.

A high-protein breakfast, on the other hand, will help you stay fuller longer, keep cravings (and blood sugar swings) in check, and even improve mental clarity and focus, she explains. “Protein also plays a big role in exercise recovery,” adds Luciani. When you strength train—which is a non-negotiable in building muscle mass while losing body fat—you’re creating tiny micro-tears in the muscle fibers, which protein can help repair.

Without enough protein, your body won’t be able to recover from your workouts as efficiently, which slows recovery between workouts and progress overall, she says. For most, the 3x3 rule’s target of 30 grams of protein before noon is “a great start,” according to Davis. The majority of adults benefit from consuming 0.

6 to 1.0 grams of protein per pound of goal body weight, she says. (The more you lift, the greater your protein needs.) For a 150-pound person, that’s 90 to 150 grams daily, so starting your day with 30 grams keeps you on track to hit your total by nightfall. (Note: There is no benefit to front-loading protein, or eating the most of your daily intake, earlier in the day.

It is totally fine to spread it out throughout the day, but aiming for 30 grams at breakfast prevents you from missing that morning window as a protein opportunity.)That said, if you strength-train in the morning, Luciani suggests bumping that number up slightly. “It's not that getting 30 grams of protein would be bad if you’re a morning exerciser,” she says.

But post-workout your muscles are hungry for recovery-supportive macronutrients, she explains. So, tacking on an additional 10 to 15 grams in the am—say, via a scoop of protein powder or a shake—can help you maximize repair and growth, she says. No matter your exact number, consider using a food scale and a tracking app to measure the amount of protein you’re actually consuming.

“Many people overestimate the amount of protein in common breakfast foods,” according to registered dietitian and food scientist Jennifer Pallian, BSc, RD, founder of Foodess. “Two tablespoons of peanut butter give only 8 grams and two large eggs provide about 12 g total, for example, so a breakfast of peanut butter with toast or toast with eggs usually lands around 16–20 grams, which is below the target,” she explains.

But fear not, “hitting a 30-gram protein goal in the morning is very doable once you know which foods pack the most punch,” says Pallian. Try one cup of cottage cheese with fruit and a sprinkle of nuts, avocado toast topped with two eggs and a scoop of collagen peptides in your coffee, or a smoothie with protein powder, nut butter, and chia seeds, recommends Davis.

Expanding your idea of breakfast foods to include lean proteins, such as chicken, turkey, or tofu, can also help you meet your daily goals.Why Morning Hydration MattersThe final goal of the 3x3 by 12 p.m. rule wants you to put your emotional support water bottle to use first thing in the morning—and nutrition experts co-sign it.

Due to water loss through perspiration and respiration, “we tend to wake up dehydrated,” says Pallian. Water is involved in every single reaction in the body, so that suboptimal hydration levels can impact metabolism, cognitive function, and overall energy, she says. It’s not just about how you feel mentally and emotionally, either.

“Muscle tissue is roughly 75 percent water, so even mild dehydration can impair performance and recovery,” says Pallian. And water functions as lubrication for your joints. Together, this means that even slight fluid loss can affect how comfortably and efficiently you move—potentially making your workouts or morning steps feel harder than they should.

Over time, that can slow your progress toward better health and improved body composition, she says. “During body recomposition, staying hydrated also helps keep energy up, ensures you’re not mistaking thirst for hunger, and supports strength training recovery,” adds Davis. The recommendation within the 3x3 rule—to drink one-third of your daily intake before noon—is right on base.

“A good rule of thumb for water is half your body weight in ounces of water,” says Davis. For example, someone weighing 150 pounds would aim for 75 ounces of water daily. Aiming to drink about one-third of that in the morning is a great way to maintain steady hydration throughout the day, says Pallian.

“This early intake supports metabolism, nutrient transport, thermoregulation, digestion, muscle function, and cognitive alertness, helping prevent dehydration during your most active hours,” she says. For those who struggle to drink enough water, Pallian says simple strategies can help. “Carrying a reusable water bottle, setting reminders on your phone, and including water-rich foods such as cucumbers, citrus, and leafy greens can all make it easier to meet your hydration goals without feeling forced or overwhelmed.

” And while plain H₂O is always a win, staying hydrated doesn’t have to mean chugging endless glasses of the clear stuff. Davis suggests adding fruit, herbs, or electrolytes to your water to switch up the flavor. And remember, “tea, sparkling water, and even coffee contribute to your daily fluid intake,” she says.

All in all, the 3x3 by noon framework is an accessible, beginner-friendly way to stack healthy habits. As Pallian says, “it stands out because it puts three key pillars of health into an easy-to-follow daily framework.” Naturally, what you do after noon still matters. But starting your day with these foundational wins is bound to build the kind of momentum that makes sticking with—and achieving!

—your goals a whole lot easier.Find the Perfect Women's Health Training Program for YouGabrielle Kassel (she/her) is a sex and wellness journalist who writes at the intersection of queerness, sexual health, and pleasure. In addition to Women’s Health, her work has appeared in publications such as Shape, Cosmopolitan, Well+Good, Health, Self, Men’s Health, Greatist, and more!

In her free time, Gabrielle can be found coaching CrossFit, reviewing pleasure products, hiking with her border collie, or recording episodes of the podcast she co-hosts called