What Doctors Think of the 3x3 by 12 Morning Routine That’s All Over TikTok

TikTok is full of questionable health advice, but there’s one morning routine going viral that’s drawing interest for its simplicity. Known as the 3x3 by 12 morning routine, it breaks down wellness habits into three clear steps before midday.

The trend was started by creator Abbie Overturf, who shared in a TikTok post that the routine “completely changed my life.”

It works like this: before 12 p.m., take 3,000 steps, drink one third of your daily water goal and eat 30 grams of protein. “If you do those three things before 12 p.m. every day, I promise you, you are going to be a fitter, healthier, happier you,” Overturf says in the video.

Commenters praised the routine for its accessibility. “Wait, this seems so much more manageable,” one person wrote. Another added, “So doable, love it.”

While it sounds appealing, it’s worth remembering Overturf is not a health professional. To get a clearer picture, we asked four doctors to share their take on whether this routine offers real health benefits

How can the 3x3 by 12 routine support good health?

Overall, the structure can help people start their day with more intention, says sports medicine physician Dr Larry Nolan. “It involves not just being physically active, but taking into account hydration and diet for a fuller scope of health,” he says. “It’s versatile, but also simple. People aren’t looking for things that are overly complicated.”

By focusing on movement, hydration and protein intake, the routine encourages balance across three key areas of wellbeing. This makes it easy to follow, while still offering potential benefits for energy, mood and overall health.

Walking 3,000 steps

Walking 3,000 steps equates to about 1.6 to 2 km, according to researcher Steven K Malin. “If you do this any time of day, it would contribute to reducing cardiovascular disease risk, improving aerobic fitness and mood, as well as fostering mental health,” he says. “Getting moving early in the day may help people promote flexibility, as it could combat feelings of stiffness.”

Having 1/3 of your water goal before midday

Hydrating throughout the day is linked to good cardiovascular health, cognitive performance and a sense of calm, Malin says. But because people become a little dehydrated overnight while sleeping, drinking plenty of water in the morning can help offset that.

“This approach of hydrating early can also help offset symptoms of dehydration such as headaches and fatigue later in the day,” Malin says. (He also notes it’s important to keep hydrating throughout the day.)

Eating 30 grams of protein before noon

While protein is essential, Malin notes that the recommendation to eat 30 grams before noon is a general guideline. Most people are encouraged to consume around 0.88 grams of protein per kilogram of body weight daily, though this can vary. “If someone is physically active or trying to lose weight, this amount can nearly double—up to 1.5 to 2.2 grams per kilogram,” he explains. “So the amount here is general and could be too much for one person or just right for another.”

Still, protein can help you feel full, boost your metabolism and support various aspects of health. But “the idea of 30 grams is not magical,” Malin adds.

Doctors stress that this routine isn’t based in science

While following the 3x3 by 12 routine can support your health, it’s still a made-up concept, says associate professor Todd Miller.

“This is a rule looking for science to back it up—not science that became a rule,” he explains. The 3x3 by 12 rule is catchy and easy to remember, which is why it’s well suited to TikTok, Miller adds. “People like this kind of structure when it comes to health guidance,” he says. “Unfortunately, there is very little science to support it. Of the three parts, the protein target has the strongest evidence behind it, but the step count and water intake are completely arbitrary and not evidence-based.”

Sports medicine physician Dr Bert Mandelbaum agrees. “It creates a false sense that it’s meaningful, but I don’t see any real utility in it,” he says. “It’s good to exercise by midday and to take 3,000 steps, but I wouldn’t stop there. It’s too limited and I wouldn’t use this in place of running, hiking, swimming or other more intense forms of exercise.”

Dr Nolan adds that it’s hard to make blanket recommendations when health needs differ from person to person. “There’s no evidence that suggests a certain number of steps or specific kilojoule intake is perfect for everyone,” he says. “We all have different metabolisms, genetics and capacity to incorporate fitness into our lives.”

Who is this best for?

The 3x3 by 12 approach is a “simple framework” that could help people who aren’t very active or are looking to improve their hydration and protein intake, Malin says.

Miller agrees. “At best, this rule might serve as training wheels for someone who needs a simple checklist to start paying attention to movement, hydration or protein,” he says.

Still, he warns it may not be suitable for everyone. “The arbitrary cut-offs risk creating guilt or a false sense of accomplishment—neither of which supports long-term health,” he says. “If you’re already active, eat balanced meals and stay hydrated, this rule adds nothing.”

One more consideration, according to Malin: if you’re already active, you might need to consume more water throughout the day to compensate for fluid loss from sweating.

What doctors suggest to help you meet your health goals

The appeal of the 3x3 by 12 routine is that it offers a simple structure to help people build healthy habits. If you’re finding it hard to stick to your own routine, doctors say there are a few ways to make it easier.

Dr Mandelbaum suggests starting your day with movement. “Set an alarm before bed, wake up earlier and get your exercise in,” he says. “Set that discipline.” He also recommends prioritising consistent sleep and fuelling your body properly.

Malin adds that the real focus should be on building sustainable habits. “People should be mindful that to continue fostering wellness, minimising sedentary behaviour throughout the day, hydrating and following a healthy dietary pattern are key,” he says.

If the 3x3 by 12 routine works for you, doctors say go for it. Just know that you’ll likely get more long-term benefits if you go beyond the noon cut-off. “But I don’t think there’s any harm in trying it,” says Dr Nolan.