Do you start the day full of energy, but before you know it, the afternoon has come and you feel tired, dehydrated and without energy? You haven't drunk enough water, you haven't moved much at all and it seems like the day is slipping away from you?
TikTok thinks it has a solution and it's called the "3×3 rule."
This trend went viral thanks to @fit.abbie, who shows that 3 small actions before noon can have a big impact on our energy and well-being.
"Before 12:00, I take 3,000 steps, drink a third of my daily water intake, and consume 30 grams of protein," she said.
"If you do this every day, you will feel fitter, healthier, and happier."
This idea quickly spread online and gained millions of views, with many users describing it as a "simple but extremely effective" method, adapting it to their lifestyle.
Why does the 3×3 rule work?
According to personal trainer and nutritionist Kristina Turnure, this method addresses three habits that many people skip in the morning:
protein deficiency,
dehydration,
and lack of movement.
"It's a simple, flexible method and helps you have energy for the rest of the day," Turnure explains.
How does the 3×3 rule work specifically?
3,000 steps before noon
A brisk morning walk not only helps you reach your daily movement goal (usually 8,000–10,000 steps), but it also reduces stress, improves sleep, and increases mental clarity, thanks to exposure to natural light.
30 grams of protein in the morning
Protein helps stabilize blood sugar, maintain muscle mass, and prevent fatigue during the day. You can get it from eggs, Greek yogurt, protein-rich cereals, etc.
1/3 of the daily amount of water
To stay hydrated, you don't need to drink all your water for the day at dinner. Starting with hydration in the morning promotes digestion, increases energy, and avoids slow dehydration, which often goes unnoticed.
You don't have to do this perfectly every day. Turnure says:
“Every day is an opportunity to improve even by 1%. If you don't feel like walking or eating breakfast today, just drink some water, grab a healthy snack, and try again tomorrow.”
So, even if you don't realize it right away, don't get discouraged.
