Wellness Wednesday: The 30-30-30 Morning Routine for Focus and Energy

Committed to covering our community, you’re watching NBC Palm Springs at 6. Wellness Wednesday is sponsored by Clark’s Nutrition Natural Foods Market — live better, we can help.

This week’s focus is on an easy routine that could set the tone for your entire day: the 30-30-30 method.

The idea is simple. Within the first 30 minutes of waking up, you do three things:
• Eat 30 grams of protein
• Get 30 minutes of exercise
• Spend 30 minutes focusing your mind — whether that’s through reading, prayer, or meditation

Nutrition expert Starkie Sowers says the approach has been around in various forms for years but is trending again on TikTok for its simplicity and effectiveness. “It sharpens your focus, gives you the protein you need for the day, and really sets the tone. It helps with moodiness, keeps you calm, and builds momentum for healthy choices all day long,” he explained.

Options for that early morning protein include bone broth, whey protein, plant-based powders, or even ready-to-drink shakes. One popular choice is Truvani’s plant protein, which can be blended with almond or coconut milk for a quick, one-minute breakfast shake.

Sowers also introduced an innovative “designer egg” product — whole egg powder combining whites and yolks — as a versatile protein source.

The goal isn’t perfection but consistency. “Even modest adjustments like these can make a big difference,” Sowers said. “It’s about creating habits that give you energy, focus, and balance.”

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