Alexandria Wyckoff
There’s a new wellness trend that’s taking over. Known as the 3×3 challenge, or the 3×3 by 12 pm challenge, the movement is gaining popularity due in part to its simplicity. The challenge also helps boost energy, mood, and focus right from the start of your day, so you can power through the afternoon with ease. Learn more about the 3×3 challenge below.
3×3 Challenge Beginnings
The trend all started with fitness creator Abbie Overturf. The challenge? Complete 3,000 steps, drink one-third of your daily water requirements, and eat 30 grams of protein. This needs to happen all before noon to have the most impact.
Overturf swears by this method. Based in Utah, she claims the 3×3 challenge has helped many people in their health journeys, most importantly, busy women. These people have been able to lose fat and improve their health in a more sustainable way than heavy exercising or unhealthy dieting.
Targeting Morning Deficiencies
The 3×3 challenge is designed to target common morning deficiencies. After a good night’s rest, around eight hours, your body needs movement, hydration, and nutrition to kickstart the day properly. By focusing on refueling, rehydrating, and moving, your body can work productively and effectively.
Benefits of the Challenge
There are many other benefits to the challenge beyond kickstarting the day. Prioritizing 3,000 steps, or around 1.5 miles, can help with metabolism and blood circulation. Eating a proper amount of protein at breakfast helps regulate blood sugar, aids with muscle repair, and helps kick those mid-morning cravings to the curb. Drinking plenty of water can stave off brain fog and fatigue, and improve your cognition, memory, and mood. You may even turn into a morning person!
Expert Support
It’s not just Overturf and her followers who support these lifestyle changes either. Plenty of experts recommend consuming four to five cups of water before 12 pm, as it correlates with adult hydration requirements. Hydration needs will, of course, vary, especially for those with extensive workout regimes. On average, though, women require 11.5 cups of water while men need 15.5 cups daily. Starting your day off with four or five right off the bat is a good way to hit your hydration goals.
As for the protein, nutrition guidelines follow a similar theme. Women need around 46 grams daily, while men need a slightly higher amount at 56 grams. Of course, if you are trying to build muscle, then these amounts will grow with your workout needs. This means the 30-gram target is a significant portion of your daily intake, and can benefit your body in the long run.
Experts back the 3×3 challenge and see it as a useful way to jumpstart the day with purpose and healthier habits. For instance, Robin DeCicco, a holistic nutritionist, stated that routines that center around energy, vitality, and health are always recommended. Though there is some wiggle room with the 12 pm deadline, as there isn’t any proof that this time is better than, say, 1 pm, or even 11 am.
Research Support
Research findings also align with Overturf’s challenge. A Harvard study published in The Lancet Public Health focused on the impact of steps per day on your physical health. They found that walking 7,000 steps daily is a great way to support longevity and heart health, going back on the popular 10,000-step rule. By following the 3×3 challenge and walking 3,000 steps before 12 pm, people are almost halfway to the recommended goal.
Other research focused on the benefits of hydration and protein. With hydration, participants, especially older adults, score higher on memory and psychomotor speed tests when they are more hydrated than not. For protein, higher content breakfasts link directly to lower mid-morning lags, and can even help maintain muscle mass.
Try the Challenge Today
If you need any more proof about the effectiveness of the 3×3 challenge, check social media. Many followers of the trend find they have increased productivity, less energy drops, and less snacking throughout the day. However, if you do want to embark on the 3×3 journey, it is suggested to consult with a healthcare professional to make sure this strategy is the best for your body. Personalizing your workout routine and food intake is the best way to find your ideal health based on age, current health status, and lifestyle.