Sep 21 • General discussion
What exactly is the 30/30/30 Method and how does it work?
If you’ve been feeling stuck in your 40s—like no matter what you do, the scale won’t budge, your energy is tanked, and your symptoms are creeping up—you are NOT alone.
The good news? You don’t need a crash diet, hours of cardio, or expensive supplements. You need a real-life formulathat supports your hormones and metabolism in perimenopause.
That’s exactly what the 30/30/30 Method is.
30g of Protein at Every Meal
Protein is so much more than just a muscle builder. It:
- Keeps you full + satisfied (no more 3pm crashes).
- Protects lean muscle → boosts metabolism.
- Supports hormone balance + fewer cravings.
💡 Example: 2 eggs + Plain Greek yogurt + berries = 30g protein.
30g of Fiber Each Day
Fiber is your hormone helper and probably the most under appreciated factor in hormone health.
- Keeps digestion regular + reduces bloat.
- Balances blood sugar → fewer energy swings.
- Feeds your gut (hello, happier mood + fewer cravings).
💡 Example: Add a cup of lentils to soup + 1 cup broccoli + a cup of berries and you’re there. For more ideas, check out this blog post where I outline how much fiber is in each food.
30 Minutes of Mindful Movement Daily
Movement is your reset button. It's a midlife non-negotiable. 30 minutes of movement is going to look different for every body, but you need it because:
- Strength training builds lean muscle → easier fat loss.
- Walking lowers cortisol + balances blood sugar.
- Stretching improves sleep + calms your nervous system.
💡 Example: a 10-min walk after each meal.
Perimenopause isn’t about “eat less, move more.” Your hormones need stability + support.
- Protein + fiber = steady blood sugar + cravings under control.
- Movement + cortisol management = better sleep, energy, and fat loss.
Over time, this method helps you lose fat, gain strength, sleep better, and feel like yourself again—without extremes.
Your turn: Which of the 3 (protein, fiber, or movement) feels EASIEST for you to start with this week? Drop it below so we can cheer you on. 💛
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What exactly is the 30/30/30 Method and how does it work?
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