30-30-30 Rule: Why It Might Not Work & What to Do Instead

🔥 Key Takeaways: Why 30-30-30 Might Not Work for You

One-size-fits-all fat loss rules don’t work in menopause

The 30-30-30 rule may ignore your hormonal shifts, energy dips, and recovery needs.

Protein matters—but not in isolation

Getting 30g of protein is helpful, but only when paired with balanced nutrition and strength training.

Strength training supports metabolism better than fasted cardio

Walking on an empty stomach may not be harmful—but it’s not the magic bullet either.

Sustainable fat loss needs lifestyle alignment

Sleep, stress, and movement patterns all influence your results far more than strict rules alone.

Energy crashes and joint pain can be signs of the wrong approach

If your plan leaves you fatigued, it's likely working against—not with—your physiology.

Reset with something realistic

The 7-Day Menopause Reset offers smart, sustainable guidance—no fads, no guilt, no extremes.

Introduction

Have you heard of the 30-30-30 rule? It's one of those new-ish health fads that has become popular over the last few years.

The 30-30-30 rule diet has gained popularity as a simple formula for improving health and supporting weight loss.

So what is this 30-30-30 rule, and does it work?

It involves eating 30 grams of protein within 30 minutes of waking and taking a 30-minute brisk walk.

While this approach works for some, it might not be the best fit for women going through menopause, who have unique nutritional and fitness needs.

So for today’s post, let's explore why the 30-30-30 rule might not work for everyone, especially menopausal women, and present a customised alternative: the 40-50/30 Rule.

This modified approach prioritises a higher protein intake, flexible meal timing, and evening walks to support energy, muscle maintenance, and hormone balance during menopause.

So let's dive in and see what all the fuss is about…

What is the 30-30-30 Rule?

The 30-30-30 rule diet is a simplified strategy for boosting metabolism and encouraging fat loss (Mayo Clinic).

It consists of:

30 grams of protein to kickstart the day.
Eating this meal within 30 minutes of waking.
Following it up with a 30-minute brisk walk.

It’s designed to support morning routines for fat loss, promote muscle recovery, and stabilise blood sugar levels.

However, its one-size-fits-all nature may not address the specific needs of women navigating menopause, such as hormone fluctuations and low energy levels.

Why the 30-30-30 Rule Falls Short for Many Women

1. Protein Needs Are Often Higher for Women in Menopause

During menopause, muscle loss accelerates due to hormonal changes.

Women over 40 benefit from higher protein intake to maintain muscle mass and strength.

Studies suggest that 40-50 grams of protein per meal may be more effective than the 30-gram limit set by the 30-30-30 rule.

You should be aiming for around 1-1.2g of protein per KG of your body mass (Menopause Dietician).

2. Rigid Meal Timing Doesn’t Fit Everyone

Eating within 30 minutes of waking may not suit all lifestyles.

However, for menopausal women experiencing fatigue or irregular sleep might benefit from a more flexible eating schedule that prioritises protein intake when it’s most convenient.

The key thing to consider with many of these ‘regimes’, is not to be a slave to the specific do’s and don'ts, as often that approach isn't sustainable!

3. Missed Opportunity for Evening Walk Benefits

While morning walks are great, evening walking benefits can be more impactful for menopausal women.

Evening walks (Healthline):

Improve digestion.
Help regulate blood sugar naturally.
Support relaxation and better sleep.

Introducing the 40-50/30 Rule

Ok, so now we’ve had a look at the 30-30-30 rule, which on the face of it, has appeal due to its simplicity.

However, I would suggest an alternative.

I suggest that a 40-50/30 Rule might be a better approach, more flexible, and more suited for women in menopause.

It consists of:

40-50 grams of protein in your first meal of the day.
Flexible meal timing, based on your schedule.
Post-dinner walks for better digestion and energy regulation.

This modified approach better aligns with the unique needs of women experiencing hormone changes, energy dips, and muscle loss (Very Well Health).

How Much Protein Do Women Need During Menopause?

Protein Recommendations for Women Over 40

Women over 40 should aim for 1.2 to 2.0 grams of protein per kilogram of body weight per day.

For a 70 kg woman, this means 84-140 grams of protein daily, spread across meals.

Now, I do recognise that these amounts for many are a challenge.

So please consider these as guidance.

To find out how much protein you need, check out this excellent protein calculator by Emma Bardwell.

Benefits of High-Protein Breakfasts

Muscle Maintenance: Prevents age-related muscle loss.
Satiety: Keeps you fuller for longer, reducing snacking.
Energy Boost: Supports recovery and keeps fatigue at bay.

High-Protein Breakfast Ideas for Menopausal Women

Breakfast Idea Protein Content

4 scrambled eggs with spinach 42g

Greek yoghurt (200g) with chia seeds and berries 40g

Protein pancakes (2 scoops whey protein, oats, egg) 46g

Smoked salmon on wholegrain toast 44g

Tofu scramble with veggies 38g

A graphic titled '4 Morning High Protein Snack Ideas' featuring visual examples of protein-rich options: oatmeal (12g protein), yoghurt (15g protein), low-fat cheese (12g protein), and 2 eggs (15g protein). Includes a table setting with fresh fruit, coffee, and breakfast bowls, branded with John Chisholm Fitness.

Pro Tip: For vegetarians, opt for high-protein vegetarian breakfasts like Greek yoghurt, tofu scrambles, or plant-based protein powders.

Check out EatingWell for some great meal suggestions.

The Benefits of Post-Dinner Walks

Why Walking After Dinner is Ideal

Unlike morning walks, evening exercise benefits menopausal women by improving digestion, reducing bloating, and aiding sleep quality.

A brisk walk after dinner also helps with the following:

Blood Sugar Control: Enhances glucose uptake, reducing spikes.
Calorie Burning: Aids in weight management without crash dieting.
Mental Health: Eases stress and promotes relaxation.

Sample Evening Walking Routine

Time Activity Benefits

7:00 PM - 10-min light walk Aids digestion, reduces bloating

7:30 PM - 15-min brisk walk Improves blood sugar regulation

8:00 PM - 5-min cooldown stroll Relaxes the mind, prepares for restful sleep

A motivational graphic titled 'Lose Fat by Walking,' featuring benefits of walking such as burning calories, relieving stress, and reflecting on life. Includes an image of two women walking along a beach with John Chisholm Fitness branding.

Customising the Rule for Your Goals

Weight Loss During Menopause

For sustainable weight management tips, focus on:

Combining high-protein meals with calorie control.
Adding post-dinner walks to burn calories and stabilise blood sugar.
Avoiding crash diets that disrupt hormones.

Improving Energy Levels

Combat fatigue by:

Eating energy-boosting foods like lean proteins, nuts, and complex carbs.
Staying hydrated with water and electrolytes.
Walking daily to improve metabolic health.

Supporting Muscle Maintenance

Include protein-rich foods for women like chicken, eggs, tofu, and Greek yoghurt.

Pair this with strength training for building muscle after 40.

For those who want to maintain muscle mass, taking on some extra protein is so important, be sure to check out my article on training here.

Common Mistakes to Avoid

1. Over Reliance on Supplements

Whole foods provide essential nutrients missing in protein powders.

Balance supplements with real food sources like eggs, fish, and legumes.

2. Neglecting Movement

Skipping walks can hinder blood sugar regulation and digestion.

Even a 10-minute walk after meals makes a difference. Just try being active, and so by limiting sedentary behaviour, you'll feel much better!

3. Ignoring Personalised Needs

Every woman’s body is different.

Focus on a personalised fitness plan that aligns with your lifestyle, energy levels, and goals

If your looking to hire a trainer, ensure that its somene who undertstands the complexities associated with menopause.

When looking for a trainer, they should, as an absolute minimum, have the relevant qualifications and knowledge to guide you.

Get in touch with me today if you would like some help...

Contact John

CLICK HERE!

Hydration and Electrolytes During Menopause

Hydration supports:

Joint Health: Reduces stiffness and pain.
Energy Levels: Prevents fatigue caused by dehydration.
Mood Balance: Combats irritability and brain fog.

Electrolyte Tips: Add magnesium and potassium-rich foods like bananas, nuts, and leafy greens to your diet.

Why?

Electrolytes like magnesium, potassium, and calcium are all essential during menopause as they help support hydration, bone health, energy, and mood while reducing muscle cramps and regulating blood pressure.

Is the 30-30-30 Rule Worth It?

(Final Thoughts)

As discussed earlier, the 30-30-30 rule diet is a great starting point, due to its simplicity, but it may not be ideal for everyone—especially menopausal women.

By switching to the 40-50/30 Rule, you are much more likely to meet your nutritional needs, including a higher protein intake, flexible meal timing, and the benefits of post-dinner walks.

Take the first step today: Try the 40-50/30 Rule for a week, track your energy and digestion, and adjust as needed.

Disclaimer

At John Chisholm Fitness, I aim to provide helpful guidance to support your health and fitness journey.

However, the information shared here is for general guidance only and is not a substitute for medical advice.

Please consult a qualified healthcare professional before starting any new health, fitness, or nutrition regime, especially if you have existing medical conditions or concerns.

Your health and safety is my main priority.

FAQs

Why is the 30-30-30 rule popular?

It’s simple, easy to remember, and focuses on habits that promote fat loss and energy.

How much protein do women need during menopause?

Aim for 1.2-2.0 grams per kilogram of body weight, spread across meals.

Can walking after dinner help with digestion?

Yes, post-dinner walks reduce bloating, improve digestion, and stabilise blood sugar.

What’s the best diet for menopausal women?

A high-protein, nutrient-dense diet that includes lean proteins, healthy fats, and complex carbs.

Take Control of Your Fitness Journey

Still Unsure What to Do Instead?

If you're tired of workouts that leave you more sore than strong, you're not alone. The 7-Day Menopause Reset Guide gives you clear, joint-friendly workouts, energy-boosting habits, and a simple way to feel more in control of your fitness—without second-guessing every move.

Download the Free 7-Day Reset Guide