Summary
Host Rae shares her personal experience following the 30-30-30 rule, which she first learned about through Tim Ferriss several years ago but only recently started implementing. She describes her practical approach: a protein smoothie with collagen plus bone broth to get close to 30g protein within 30 minutes of waking, followed by 30 minutes of yoga (a modification from the recommended low-intensity cardio). Rae is honest about not hitting the protocol perfectly - she gets around 20-25g protein from her shake and makes up the rest with bone broth, and her yoga sessions run 20-25 minutes rather than a full 30. She notes the routine has helped her delay morning coffee, brought yoga back into her daily life, and increased her overall protein intake. A relatable account of adapting the 30-30-30 framework to fit real life rather than pursuing perfection.
Key Points
- First heard about 30-30-30 through Tim Ferriss several years ago, only recently started doing it consistently
- The rule: consume 30g protein within 30 minutes of waking, followed by 30 minutes of moderate exercise
- Practical protein strategy: protein smoothie with collagen (~20-25g) plus a cup of bone broth (10g protein)
- Switching from chicken to beef bone broth for variety - notes beef bone broth is trending and hard to find in stores
- Modified the exercise component to Yoga with Adriene 30-day practice instead of traditional low-intensity cardio
- The routine helped delay morning coffee intake by 1-2 hours, which she considers a separate health benefit
- Adds protein powder to coffee once she starts drinking it for extra protein
- Emphasizes "shooting for done, not perfect" - doesn't hit exact targets but stays consistent
Key Moments
What the 30-30-30 rule actually is
Rae explains the 30-30-30 rule she first heard about from Tim Ferriss: consume 30 grams of protein within 30 minutes of waking, followed by 30 minutes of moderate exercise. She admits it sounded intense at first.
"I'm doing this thing called 30-30-30 or something like that. I don't even really know what it's called, but basically it's where you eat 30 grams of protein or consume 30 grams of protein within 30 minutes of waking up."
Practical protein strategy with smoothies and bone broth
Shares her real-world approach to hitting 30g protein in the morning: a protein smoothie with collagen gets her to about 20-25g, then a cup of bone broth adds 10g. No cooking required - just drinking a shake and broth.
"The best that I've been able to manage is I make a very like nutritious smoothie that I put like one scoop, scoop of protein in and it's not my 30 grams, but I do that and like some collagen. And once that's kind of done, I'm around, I don't know, 20 grams or 25."
Adapting the exercise component with yoga
Instead of traditional low-intensity cardio, Rae substitutes Yoga with Adriene for her 30-minute exercise block. She emphasizes shooting for "done, not perfect" and is okay with 20-25 minute sessions rather than a strict 30.
"What I have been doing instead is I have been revisiting the Yoga with Adriene flow, which"
Unexpected benefit - delayed morning coffee
An unexpected perk of the 30-30-30 routine: it naturally helped Rae delay her morning coffee by 1-2 hours. She even adds protein powder to her coffee for extra protein once she does start drinking it.
"And the 30-30-30 rule has kind of helped me with my delayed coffee in the morning. I've been trying my best to wait at least an hour or two before drinking coffee in the morning because that's for another day on another podcast while I'm trying to do that. But it has really helped with that."
