This chilly hack promises results, but the science is more lukewarm

When a new diet hack rises in popularity, it can be tempting to test it out. While some trends like intermittent fasting can be effective for improving overall health and achieving weight loss, experts say others, such as Skinnytok’s restrictive “What I Eat In A Day” videos, can do more harm than good. But what about the latest craze: the ice water hack for weight loss?

Also known as the “ice hack diet,” this viral weight loss trend works pretty much how it sounds. The strategy meant to lower your body temperature to increase the number of calories you burn using tactics such as drinking cold water, limiting yourself to cold food and even eating ice itself. Here we separate fact from fiction and reveal whether or not the TikTok weight loss tactic is actually worth trying.

Does the ice water hack for weight loss work?

Drinking ice water to lose weight may sound effective in theory, but we spoke to experts to learn if there’s any science to support it.

“Like many fad diets, the ‘ice hack diet’ does have a basis in real biology in the body, although it is not a magic solution for weight loss,” says William Li, MD, physician, scientist and bestselling author of Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer.

What’s the wackiest diet trend you’ve ever tried?

“Cold temperature can cause shivering, which increases metabolism to generate heat,” he explains. “Cold also activates signals in the brain that turn on mitochondria, the energy-generating systems, to generate heat and burn calories. This is the basis for keeping hibernating animals warm through a cold winter, a process called cold-induced thermogenesis.”

That said, the metabolic gains from the ice water hack for weight loss are ultimately not significant, says Katherine Wojnowich, MD, Board-certified Family and Sports Medicine Physician at Florida Medical Clinic Orlando Health.

“While it is true that eating foods that are colder will trigger some increased metabolism vs. eating foods that are room temperature and hot, it’s typically a very limited metabolic boost related to you actually eating those foods,” Dr. Wojnowich explains. “The overall amount of calories burned is pretty negligible.”

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What research shows about the ice water weight loss hack

Unlike many other weight loss diet trends, the idea of health benefits from cold foods has been explored in research. A Nutrition & Diabetes study found that participants who ate cold foods saw benefits in glucose levels, but experts say this research has limits.

“It’s true that this study found that cold foods can produce a lower blood glucose, insulin, and GLP-1 response in patients without diabetes,” says Sara Riehm, RD, LD/N, CSOWM, Specialty Dietitian at Orlando Health Center for Health Improvement. “The researchers were also able to show that cold foods could produce lower blood glucose and insulin responses in patients with type 2 diabetes. The results are promising. However, the study also noted several limitations in its design and had a very small sample size of patients.”

The health benefits of cold exposure

While the ice water hack may not be a weight loss miracle, cold exposure could offer some health benefits.

“There is theoretical benefit for triggering cold-induced thermogenesis, which turns on brown fat to burn harmful white visceral fat and increase energy expenditure,” says Dr. Li. “As part of an overall weight loss routine this can be useful, but it is not the main contributor to weight loss.”

And if you’re tired of using pain medication, cold exposure could help with some of your discomfort.

“Cold exposure therapies like ice packs can aid in reducing inflammation,” says Riehm. “They can help with improving pain in localized areas, which can make it easier to resume your exercise routine.”

There are risks, too

While cold exposure has some benefits, not everyone is a great fit or should go jumping into an ice bath.

“People who are pregnant, have diabetes, thyroid, nerve disease, cancer, cardiovascular disease or certain rheumatologic conditions should discuss cold exposure therapy with their doctor prior to starting, because these conditions may increase the risk of injury or a worsening of their condition,” says Dr. Wojnowich.

Also worth noting: “People who inject medications such as insulin, GLP-1 medications and medications for autoimmune disease have to be careful about the timing of their injection around cold exposure, as both cold and hot exposure can affect how your body absorbs the medication,” she adds.

The bottom line on the ice water hack for weight loss

Ultimately, although cold exposure may have moderate benefits for overall health and weight loss, the most impactful changes will come from prioritizing your health through nutrition and exercise.

“To me, the real benefit comes in adopting a healthier lifestyle in general,” says Dr. Wojnowich. “Making sure you’re getting at least 64 oz. of water daily and eating minimally-processed whole foods with an emphasis on fresh fruits and vegetables, lean protein, complex carbohydrates and exercising daily.”

“The cold plunges [or glasses of ice water] are an added bonus in terms of those feelings of wellbeing, and again certainly welcome in this weather, but the true benefit comes from those lifestyle changes,” she notes.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

The duo isn’t a magic fix, but each ingredient does have some perks

Every day, TikTok delivers content that either mirrors your own experience or introduces something new. Lately, olive oil and lemon shots have been making the rounds, with users claiming the blend can help with weight loss and inflammation. We spoke to experts to learn more about the potential health benefits of olive oil and lemon juice and whether this combo is really the powerhouse weight loss trick people say it is.

Can olive oil and lemon juice shots boost weight loss?

“The viral TikTok trend involves combining 2 to 4 tablespoons of extra virgin olive oil with 1 teaspoon of fresh-squeezed lemon juice and taking it as a shot in the morning,” explains Cynthia Odogwu, MD, a family and lifestyle medicine physician.

Do you follow any viral health trends from TikTok?

But can the mixture ready support your weight loss efforts? Here we break down what the ingredients can—and can’t—do.

Olive oil may boost satiety

“Olive oil is rich in monounsaturated fats that help with satiety and make you feel full longer,” says Michael Aziz, MD, author of The Ageless Revolution. “It also boosts metabolism and helps with thermogenesis, or burning more calories. Research shows it increases metabolism slightly.”

So could olive oil be beneficial for weight loss? Potentially, but it depends on how it’s used. “Olive oil is calorie-dense; it has more calories than butter,” says Dr. Aziz. “So It can be beneficial in weight loss, but only when used mindfully.”

Lemon juice curbs metabolism-slowing stress hormones

“Lemons are rich in vitamin C, which helps lower cortisol, a stress hormone linked to weight gain,” says Dr. Aziz. “But having some lemon juice alone will not lead to weight loss.”

Now that we’ve looked at olive oil and lemon juice separately, what about pairing the two together—does it really maximize the health benefits when it comes to weight loss? Probably not. “Combining both will not lead to synergetic weight loss unless other healthy measures are taken, such as following a healthy diet and exercising,” says Dr. Aziz.

Are olive oil and lemon juice shots safe?

“The combination is generally safe, but one has to be aware of certain things,” says Dr. Aziz. “Olive oil can lower blood pressure and may [impact] blood sugar levels. So both blood pressure and diabetes meds need to be monitored.”

On the other hand, “lemon juice can interact with some meds that need alkaline pH, so it can affect antifungal meds,” he adds. “Lemons can also reduce the efficacy of GERD (acid reflux) meds such as Nexium.”

And of course, calories are a consideration when you’re looking to lose weight. A tablespoon of olive oil has 120 calories, Dr. Aziz says. “At 4 tablespoons, as some influencers suggest, that’s 480 calories without even eating a solid bite.”

Dr. Odogwu also flagged potential risks. “With the olive oil being high in fat and the lemon juice being acidic, there is an increased risk of acid reflux,” says Dr.Odogwu. “The lemon juice can cause wear and tear of the tooth enamel, leading to dental issues. Other risks include diarrhea and gallbladder issues.”

Olive oil and lemon juice shots aren’t a magic fix

Ultimately, while olive oil and lemon juice may offer individual health benefits and support weight loss as part of a healthy lifestyle, you’re unlikely to see major results from the combo alone. Still, both ingredients may be worth considering for their unique properties.

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Health benefits of olive oil

Rather than using large quantities of olive oil in trendy shots, try cooking with it or drizzling a small portion over a salad or veggies. Doing so can deliver these health perks:

It strengthens bones

A study in Food Research International suggests that the polyphenols in olive oil help support bone health by keeping bone-weakening oxidative stress in check. What’s more, research in The Journal of Nutritional Biochemistry suggests that increasing your polyphenol intake has a protective effect on bone mass, resulting in greater strength. This also helps shield against low bone mass (aka osteopenia), the precursor to osteoporosis.

It protects your heart

Research in the Journal of the American College of Cardiology suggests higher intake of olive oil—a staple in the Mediterranean diet—is associated with a lower risk of cardiovascular disease and coronary heart disease.

“I definitely recommend the Mediterranean diet to my patients,” says Joanna S Troulakis, MD, a cardiologist at NewYork-Presbyterian Medical Group Queens. “It helps maintain a healthy weight and lowers blood sugar, blood pressure and cholesterol. In doing so, it lowers the risk of metabolic syndrome, a major risk factor for cardiovascular disease,” she says.

It aids digestion

Prone to constipation? Olive oil can get things moving again. It acts as a mild laxative, notes Roxana Ehsani, MS, RD, LDN, who says it also may help soften stool. Both are key for regularity and comfort. It works so well, Dr. Druz recommends it to her patients. “I have my patients who are on a daily protein shake, which tends to be constipating, add a tablespoon of olive oil to make the shake less impactful on the digestive system,” she says.

Health benefits of lemon juice

Here’s what adding a squeeze of fresh lemon juice to your daily diet (or cup of tea!) can do:

It reduces inflammation

Lemons are an excellent source of plant compounds called flavonoids, which have anti-inflammatory and antioxidant effects. These compounds neutralize free radicals that can lead to oxidative stress, which spurs inflammation. And research in Oxidative Medicine and Cellular Longevity shows that potent citrus flavonoids suppress inflammation, improving cardiovascular and metabolic health.

It boosts immunity

Lemon juice has antibacterial and antifungal properties that help halt the growth of sickness-causing bacteria. Lemon juice also brims with vitamin C, which research in Nutrients suggests wards off oxidative stress, helps destroy invading microbes and supports specialized immune cells that fend off colds and viruses.

It smoothes skin

The citrus fruit’s high vitamin C and vitamin E content is especially beneficial for the skin. Vitamin C significantly increases the production of collagen, suggests research in the Orthopaedic Journal of Sports Medicine. That’s what gives skin its firm, smooth appearance.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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There’s no shortage of TikTok fitness challenges involving numbers that people have been loving lately—the 3-2-1 method, the 12-3-30 workout, the 25-7-2 Stairmaster workout—you get the idea. The latest one encourages you to schedule your hot girl walk at a specific time of the day, for a specific duration, mainly in the name of weight loss. Introducing: the 6-6-6 walking challenge .

While it’s unclear who exactly started the trend on TikTok, the 6-6-6 walking challenge involves walking for 60 minutes a day, either at 6 a.m. or 6 p.m., starting with a six-minute warm-up and ending with six-minute cool-down. While it’s mainly promoted for its , it can also improve bone, heart, and brain health, according to trainers.

Meet the experts: Lindsey Bomgren , CPT, is the founder of Nourish, Move, Love . Janet Hamilton , CSCS, is the owner of Running Strong .

There’s a few reasons why this challenge has gained traction: “People really like and gravitate toward these ‘number-specific’ challenges, like the 3-2-8 pilates challenge,” says Lindsey Bomgren, CPT, founder of Nourish, Move, Love. “It takes the guesswork out and provides a really clear, easy-to-follow framework.” Plus, lower-intensity workouts are becoming popular because they’re accessible for all fitness levels, while still helping you reap the above benefits.

But is the 6-6-6 walking challenge actually worth a try? Ahead, find out how the trend works, and the potential benefits, according to trainers.

The 6-6-6 Walking Trend, Broken Down

When you look at the specifics of the trend—a six-minute warm-up followed by 60 minutes of walking at 6 a.m. or 6 p.m. followed by a six-minute cool-down—you might wonder about the significance of these numbers. Can I walk at any time of day? Why am I walking for an hour? Will a shorter warm-up and cool-down suffice if I have limited time? These are all valid questions—but as it turns out, there may be some science behind these numbers.

Try our exclusive 4-week walking plan

Duration

A person of average cardiovascular fitness walking at three to 3.5 miles per hour would typically get 6,000 to 7,000 steps (or cover 2.5 or three miles), steps in about an hour, Bomgren says. A 2021 study in JAMA Network Open looked at 2,110 adults ages 38 to 50 and monitored their steps using fitness trackers over 10 years. Those who took at least 7,000 steps each day had a 50 to 70 percent lower risk of mortality than those who took less than 7,000 steps. So, if you can take 6,000 to 7,00 steps in an hour, “60 minutes is significant enough to have a real impact on daily health if this becomes a realistic habit,” she adds.

Timing

And the timing might be effective for those who eat breakfast or dinner before 6 a.m. or 6 p.m., respectively, Bomgren adds. “Walking after eating a meal helps , aids in digestion , and supports long-term heart health ,” she says.

But don’t fret if you can’t eat or exercise specifically at these times. “The challenge is meant to encourage habit formation and having a specific time of day (i.e. 6 a.m. or 6 p.m.) that signals it’s time for movement,” Bomgren says. “But ultimately, I don’t think the time of day you work out matters—it’s just about consistently showing up.”

The Workout

While the challenge doesn’t specify exactly how to walk—like whether you need to walk at a certain speed, play with intervals, or approach inclines or hills—you certainly can add those variables into your workout to make it more interesting.

“If you can increase speed, even for an interval, or incline, like walking up and down hills, it’s a great way to avoid plateaus and continue to challenge your body in new ways,” says Bomgren. Making your walks more intense will also help you burn more calories and may help you lose weight, says Janet Hamilton, CSCS, the owner of Running Strong.

Pro tip: Just make sure this workout feels doable for you so you don’t get any overuse injuries, says Hamilton. For instance, if you think you’d struggle to maintain a brisk walking pace or aren’t used to walking up hills, build slowly toward these goals to avoid discomfort or injury. “Walking at the same pace on a flat road is great for beginners or anyone with underlying injuries,” Bomgren adds.

The Warm-Up And Cool-Down

When it comes to a six-minute warm-up and cool-down, both Bomgren and Hamilton speculate this amount of time simply reinforces consistency and habit formation. However, warm-ups and cool-downs are vital and should always be included in workouts, says Hamilton.

Warm-up exercises help you ease into your workouts, raising the temperature of your muscles so they can be at their most flexible and efficient, per the American Heart Association (AHA). Cool-down exercises are essential for helping your heart rate and body temperature return to their normal states, according to the AHA . The AHA suggests warming up and cooling down for five to 10 minutes, so six minutes is right in line with those recommendations, which Hamilton supports as well.

So, if you plan on walking about four miles per hour for 60 minutes, you might start your warm-up at a rate of perceived exertion (RPE), or how much effort you’re putting into a workout, of 3 (out of 10), gradually increasing to a 5, Bomgren says. Then, for the cool-down, you can simply slow your pace back to an RPE of 2 to 3 so your heart rate gradually decreases, she says.

Potential Benefits Of The 6-6-6 Walking Trend

1. It may help you lose weight.

Doing the 6-6-6 walking challenge can potentially contribute to weight loss because adding any physical activity to your day will help you burn more calories. But to lose weight, you generally need to be in a calorie deficit, or burn more calories than you take in.

So, if you add this workout to your routine and make changes in the kitchen, you’re more likely to see results. “You might start to see your body weight reduce gradually over time,” says Hamilton. However, there are a lot of elements that go into successful weight management, like activity level, diet, age, sex, and genetics, says Hamilton.

Plus, the research is inconclusive about whether 6 a.m. and 6 p.m. are the best times to work out for weight loss. A 2023 study in Obesity analyzed the self-reported workout patterns of more than 5,000 people over three years. Those who regularly exercised at a moderate-to-vigorous intensity between 7 a.m. and 9 a.m. had lower BMIs and smaller waist circumferences than those who regularly exercised in the afternoons or evenings. (Moderate-intensity exercise means you can talk during your walk, but can’t belt out your favorite Olivia Rodrigo tune, while vigorous-intensity exercise means your walking pace is so quick that you can’t get more than a few words out without stopping to take a breath, per the Centers for Disease Control and Prevention .)

However, this study was observational, which means it’s showing correlation—not causation. In other words, it found a connection between walking at these times and having a lower BMI and smaller waist. But this doesn’t mean that just because you walk between 7 a.m. and 9 a.m. that you’re guaranteed to have these results.

2. It can strengthen bones.

Walking increases bone density, which is a measure of the calcium and other minerals in your bones, and it’s an indicator of their strength and overall health, per the National Library of Medicine (NLM). As you age, it’s common to lose bone mass, per the NLM, which may put you at risk for conditions like osteoporosis and bone fractures. However, walking is a weight-bearing exercise, which means it puts stress on your bones and strengthens them, according to Harvard Health Publishing .

Research backs this up: A 2022 study in PLOS One looked at the effects of brisk walking (at three miles per hour for 20 minutes per mile) on the bone mineral density of just over 200 healthy premenopausal women over two years. Those who walked briskly for 30 minutes each day at least three times a week significantly improved their bone density.

3. It might boost heart health.

Because walking is a form of aerobic exercise, doing the 6-6-6 walking challenge can “improve circulation, strengthen your heart, and lower blood pressure,” Bomgren says.

Getting your daily steps in can also reduce your risk of early death from heart disease. A 2020 study in JAMA looked at the effects of walking and mortality in adults ages 40 and above over 10 years. It found that a greater number of steps—around 8,000—was associated with lower mortality. Additionally, a 2023 study in the Journal of Cardiovascular Development and Disease found that 21 sedentary older adults with hypertension lowered their blood pressure by walking 3,000 steps per day five days a week for 20 weeks.

4. It may improve insulin resistance.

Insulin resistance is a condition where your body doesn’t respond properly to insulin, a hormone that helps regulate blood sugar, according to the National Institutes of Health (NIH). Insulin resistance can lead to too much sugar in your blood, which can cause type 2 diabetes.

However, physical activity, like walking, helps your body become more responsive to insulin, meaning it can absorb blood sugar and use it for energy versus letting it accumulate. A 2024 meta-analysis in the British Journal of Sports Medicine analyzed multiple studies about walking speed and the risk of type 2 diabetes. It found that walking faster than four miles per hour can reduce your risk of type 2 diabetes by almost 40 percent over an average follow-up period of three to 11.1 years.

5. It can enhance brain function and mental health.

A small 2022 study in the Journal of Personalized Medicine looked at a group of healthy young adults ages 20 to 25 and how exercise intensity affected blood flow to the brain. It found that low to moderate intensity walking, determined by cardiac force meters, improved blood flow to the brain, which can improve cognitive function.

Not to mention, this activity betters your mental health, too. A 2024 review in JAMA Network Open of studies on depression and walking found that taking 5,000 steps or more each day was associated with fewer depressive symptoms. And a 2022 review in Applied Psychology: Health and Well-Being of literature on physical activity in natural versus urban environments found that walking in nature significantly reduced anxiety and depression compared to urban settings. Plus, walking in natural settings increased feelings of calmness and tranquility.

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Whether you’re trying the 6-6-6 challenge or not, you can still reap the benefits of walking by doing it at any time of day for any duration—and if you are trying the challenge, don’t beat yourself up if there are days you can’t stick to these exact numbers. “Life and training have to co-exist,” Hamilton says. “Put the walk in where it works for you. If you make it work with your schedule, you’re much more likely to continue the habit long-term and reap the rewards of your time invested.”

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As a wellbeing editor, I’m all too familiar with mouth taping and the concept of nasal breathing as a way to optimise one’s health. But to be honest, mouth taping has never been something I’ve considered trying. While certain biohacks can be effective, the human body is clever and has evolved to keep us alive – it doesn’t actually need much help.

Unless you have a medical issue, you probably don’t need to optimise your breathing. At least, that’s what I thought until I read Breath by James Nestor. This book documented the evolution of the human jaw and respiratory system. It described the effects of variables such as a modern diet of soft processed food on the subsequent rise in mouth breathing.

The author met with experts and took part in experiments over several years to find out how and why we all started breathing through our mouths – and what this does to our health in the long term.

Some of the purported effects of long-term mouth breathing shocked me. Many seemed incredibly dramatic and, frankly, unlikely. It’s claimed that mouth breathing weakens facial structure, causes chronic fatigue, and even increases the risk of infections. So I – along with hordes of people who’ve watched TikTok videos on mouth breathing – began to wonder if my smooth jawbone and ever-present issues with tiredness might be down to how I breathe at night.

Nestor’s book was responsible for my interest in the health impacts of breathwork, vagus nerve stimulation and postural alignment. After reading it, I made it my mission to find out whether the points made in the book were legitimate. If they were, I was going to go out and buy some mouth tape.

Is breathing through your mouth bad for you?

I asked several breathwork experts about the book and they each agreed with several of the points made by Nestor. “Research that would suggest 30 to 35 per cent of people are falling into some sort of dysfunctional breathing, which is just any way of non optimal breathing or breathing in a way that isn’t helping you,” explains breathwork expert Jamie Clements.

The health benefits of nasal breathing have been documented since at least the 15th century, when yogic texts described breathwork techniques known as pranayama. Many of these techniques are used by breathwork experts today, particularly alternate nostril breathing or “nadi shodhana” – which literally translates from Sanskrit as “channel cleaning”.

open image in gallery Mouth tape is increasingly popular ( Shutterstock / Sevda Ercan )

The claim is that nasal breathing is better for you than mouth breathing. The nasal passages act as a filter, preventing dust, pollen and other allergens from reaching your lungs. Breathing through the nose also encourages slower, deeper breaths, which can help regulate oxygen, nitric oxide and carbon dioxide levels in your body, helping with circulation and cognitive function. To force your body to breathe through your nose, therefore, you tape your mouth shut.

Read more: Do gummy supplements work, or do they represent the infantilisation of wellness?

That’s all fine, but I wanted to know for myself if this would actually make a difference. The tape I’d seen advertised on social media seemed very gimmicky. After all, do we really need more single-use products that pollute the environment? Do we need another product that lets us pretend that we’re taking care of ourselves?

When I asked Clements for his view on mouth taping, he explained that while the benefits are “legitimate and real”, he’s not as keen on the fact that one “can’t move for videos of mouth taping on Tiktok.”

“I’ve experienced the positive benefits of mouth taping,” he says. “But there are important medical concerns around pregnancy, around obesity, around sleep apnea and so on. But I always say if you are generally fit, healthy, and well, and you believe you breathe through your mouth during sleep, then it’s actually a really accessible and effective intervention.”

Mouth taping – did it work?

Though I’ve attempted to train myself to breathe through my nose – and I think I’ve done a pretty good job – I know for a fact that when I’m asleep, I can’t do much to control my facial muscles, so I probably default to mouth breathing. I decided to take the plunge and see if mouth tape would change my life.

I wore my mouth tape every night for three weeks, and once I’d gotten over the guilt about single-use products going straight in the bin – and the cringe factor of becoming a “morning shed” person – I started to enjoy the process.

One thing I should note is that if you usually enjoy a nice chat with your partner before bed, put your tape on right before you go to sleep – otherwise, it’s game over. You can’t speak with the tape on.

The brand I tested offered green, vaguely lip-shaped stickers (£28, Mintier.com) that felt like fabric plasters. Latex-free and hypoallergenic, it felt very sticky on my skin. It’s a very strong adhesive – it was probably needed after I’d covered my face in serums and creams before bed – but I worried that I might block the pores around my mouth and end up breaking out. Fortunately, this didn’t happen.

Read more: Best electrolyte drinks and tablets to keep you hydrated, tested by our fitness editor

Some tape brands don’t include an emergency breathing hole in their designs, but Mintier does. This felt like a blessing and a curse. On one hand, I was happy to fall asleep knowing I had a failsafe in place should my nose become blocked. But on the other hand, I felt as though I could still breathe through my mouth and might unconsciously start doing so in the night.

open image in gallery There are dozens of mouth tape brands ( Shutterstock / PHOTOGRAPG_ER )

I was also a little worried in the mornings that my dry lips would peel off with the tape, so I considered shelling out on the brand’s more expensive collagen-infused tape (£104, Mintier.com). Putting lip balm on before the standard tape meant that it didn’t stick properly, and going without it meant rolling the dice each morning, so I attempted to drink more water throughout the day to avoid dry-lip injuries.

These issues aside, the sensation of wearing the tape was actually quite nice. I was more mindful of my breathing and took slow, deep breaths before bed that I found soothing. I also noticed that my Oura ring reported fewer waking moments in the night, although my sleep score remained in the 70s and 80s rather than the 90s – which is always my goal. To be fair, these scores were likely down to busy days, later nights and a trip abroad, so I don’t think I can blame the mouth tape.

The verdict

I didn’t expect to see any changes to my jawline after three weeks. This was the one reported benefit of mouth taping that I felt was a reach. According to Nestor’s research, chronic mouth breathing can potentially affect facial structure over time. I think it’s a little foolish to jump to the conclusion that breathing through your mouth will, therefore, literally reshape your face. There were no changes to my face structure as I tested the tape.

Taping your mouth shut when you sleep won’t give you the “snatched jaw” of your dreams. However, I was pleasantly surprised by the effects. I felt more relaxed at bedtime, slept soundly and had a decent sleep score for the full testing period. There was nothing I seriously disliked about the tape, apart from the fact that it wasn’t recyclable.

There are plenty of celebrities and influencers who’ve jumped on the mouth taping trend – Gwyneth Paltrow and Tess Daly are fans, and plenty of people took to X to critique Ashton Hall’s bizarre morning routine, which, of course, included removing his mouth tape.

Unless you have a medical condition that affects your breathing, mouth tape is a perfectly viable sleep aid. You don’t need it, but it might help you to practice a more soothing form of deep breathing that could benefit your health long term.

I’m a fan of the practice and plan to keep taping my mouth, but I might opt for a more moisturising type of tape and potentially try a brand without a hole in the middle to further my research into the benefits.

Read more: I drank kefir for a month and it made me feel superhuman

We love a good health hack (looking at you, protein coffee) — but not every viral trend is worth the hype. With every new day, promises another influencer claiming to have found the solution to a healthier life, better fitness routine, you name it. That said, it can be difficult to separate fact from fiction. The 30-30-30 rule is one of the more recent trends in the bunch, and it’s already getting plenty of buzz on TikTok. But what is the 30-30-30 rule really — and more importantly, does it actually work?

The 30-30-30 rule first popped up in Timothy Ferriss’s bestselling book “The 4-Hour Body.” But the method really took off after biologist Gary Brecka started promoting it on TikTok. According to Brecka, the 30-30-30 rule (sometimes referred to as the 30-30-30 method) can help you manage your blood sugar, lose weight, and feel more energized.

It’s important to be wary of the information you see on TikTok, especially when it comes to health and fitness advice. So before trying 30-30-30 for yourself, read on to see what nutritionists think of the trend (including the potential risks and benefits).

Experts Featured in This Article:

Christy Brissette, RD, is a registered dietitian nutritionist and the founder of 80 Twenty Nutrition.

Scott Keatley, RD, CDN, is a registered dietitian-nutritionist, clinical dietitian, and co-owner of Keatley Medical Nutrition Therapy.

Karen Ansel, MS, RDN, CDN, is a nutrition consultant and the author of “Healthy in a Hurry: Simple, Wholesome Recipes For Every Meal of the Day.”

What Is the 30-30-30 Rule?

The 30-30-30 rule is simple. It involves eating 30 grams of protein within the first 30 minutes after you wake up, which is then followed by 30 minutes of exercise.

You can eat whatever else you want with your breakfast, but the 30 grams of protein is key. The exercise portion, however, is much more particular. The 30-30-30 rule specifically recommends steady-state cardiovascular exercise (aka low-intensity cardio) that raises your heart rate, but keeps it at or under 135 beats per minute. Some examples may include cycling, walking, or jogging.

Does the 30-30-30 Rule Work?

Nutritionists say the 30-30-30 rule might be onto something. “I love that this rule is encouraging people to get daily exercise and have a significant amount of protein in the morning,” says Christy Brissette, RD. “Getting protein in the morning is good,” agrees Scott Keatley, RD, CDN. “Before exercise, [your body] is generally able to absorb about 20 grams in a sitting. After exercise, it can increase significantly.”

But to Keatley, the specific recommendations seem a bit arbitrary. Protein and carbs have about the same caloric value, he says. “Why not have 15 grams of both 15 minutes after waking up and exercising for 15 minutes?” Brissette agrees that the specific timing isn’t the most important factor.

30-30-30 Benefits

There are several “solid benefits” to following the 30-30-30 rule, says Karen Ansel, MS, RDN, CDN. For starters, “Most of us skimp on protein at breakfast, so the plan can be a helpful way to squeeze in protein earlier in the day,” Ansel says. This can also help you feel fuller for longer. “And who can’t benefit from some exercise first thing in the morning?” she asks.

Protein can help a lot with satiety, but for the best effects, consider combining it with fat and carbohydrates as well, Keatley says. “You will have a pool of amino acids — what protein breaks down into — available when you’re done working out, which can help build muscle and increase your metabolic rate,” he explains.

For reference, the current international recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight — regardless of age. That means a 150-pound adult should aim to get about 55.5 grams of protein a day. By following the 30-30-30 rule, you can front-load your protein intake at the start of your day, potentially making it easier to hit your goals.

According to research published the journal Frontiers, the combination of cardio and a high-protein diet can indeed help people lose weight and improve their blood sugar control. That said, researchers didn’t specify how long you should wait before eating.

With that in mind, Brissette says it’s helpful to get an early start on nutrition and movement. “Many clients come to me with low energy and overeating later in the day because they fast all morning,” she says. “Having breakfast and 30 grams of protein can help them to feel less hungry later in the day and supports more stable energy levels.”

30-30-30 Risks

Protein needs vary from person to person, and not everyone needs (or can absorb) 30 grams of protein in one sitting, Keatley says. In fact, some people may get a stomachache if they have a lot of protein and then work out right away, Brissette says. “When you eat, your body sends blood to your stomach to help with digestion,” she explains. “If you’re exercising at that time, the blood will move to your working muscles instead, making digestion happen more slowly. This could lead to bloating or stomach pain.”

The 30-30-30 rule may also not be a fit for people who have to limit protein because of health conditions (such as chronic kidney disease). The source of the protein matters, too. “Many high-protein breakfast ingredients, such as cheese and sausage, are heavy in saturated fat, which is problematic for heart health,” Ansel says.

While Keatley says the overall risks of following this eating method are minimal, he points out that it could spiral into disordered eating if people are too rigid about the rule. Give yourself flexibility and check with your doctor before making any major changes to your diet.

Can the 30-30-30 Rule Help With Weight Loss?

The topic of weight is best discussed with your doctor, and you should never feel outside pressure to drop pounds. Unfortunately, many weight-loss hacks promise fast results, which is inherently unhealthy. “Often, when people are trying to lose weight, those pounds have crept up over the years, so it’s unrealistic to think they will melt right off,” Ansel says. “That’s not the way the body works, and any kind of severe restriction to try to drop pounds quickly is unlikely to be successful.”

Ultimately, 30-30-30 is not a quick fix or weight-loss hack. “You need to do what’s best for you and your unique body,” Brissette says. “Many of my clients come to me with damaged metabolisms and are completely confused about food after years of following what diet culture has dictated. We need to learn to work with our bodies rather than trying to ‘trick’ them.”

The Bottom Line

If you’re interested in trying the 30-30-30 rule, nutritionists say the risks are relatively low. “If getting up and getting at your day right away works for you, there is little harm in giving it a try,” Keatley says. “If you’re someone who thrives with consistency, getting 30 minutes of exercise each morning could be a great routine for you,” Brissette adds. To avoid a stomach ache, she suggests waiting an hour after eating to exercise (or just doing your morning cardio fasted). See what works best for you, and don’t be afraid to adjust the rule as needed.

— Additional reporting by Chandler Plante

Korin Miller is a writer specializing in general wellness, health, and lifestyle trends. Her work has appeared in Women’s Health, Self, Health, Forbes, and more.

Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.