Waking up after a good sleep and still feeling flat can feel oddly normal. Doctors are now pointing people to a simple morning routine called the 30/30/30 method to help with morning fatigue and energy through the day.

Dr. Jeni St. Onge, a functional medicine provider at Thrive Chiropractic and Functional Health in Milton Keyes, says the method is a “huge move in the right direction.”

The 30/30/30 method means following three rules in the morning: eating breakfast within 30 minutes of waking up, including at least 30 grams of protein in breakfast, and doing 30 minutes of physical activity.

St. Onge said she recommends the method “to almost every single patient we work with” because of its broad benefits.

The doctor, who specializes in women’s health, hormone optimization, and metabolic health, said one major benefit is how it regulates hormones.

“Eating 30 grams of protein first thing in the morning helps stabilize blood sugar, which lowers the stress hormone cortisol,” St. Onge says.

High cortisol levels can disrupt sleep and energy levels.

“It is also very important for the maintenance of muscle and bone tissue, which declines as we age,” St. Onge continues. “This is an absolute must of people as they approach 40 and older.”

St. Onge said the exercise part of the method is one of the most effective ways to get rid of morning grogginess, often called sleep inertia.

“Exercise first thing in the morning also helps with blood sugar regulation and circadian rhythm,” the doctor says.

Circadian rhythm is commonly referred to as the body’s internal clock. It determines when people feel sleepy and when they feel awake and is regulated by hormones and daylight.

By being physically active in the morning, St. Onge says you signal “the body that it is time to get up and get moving.”

She said the method does not suit everyone.

“While this method suits a vast majority of people, it’s not right for everyone,” St. Onge says. “Someone with kidney dysfunction who is unable to tolerate that much protein at one time would need to do this differently,” she warns.

St. Onge said most people would be able to try the 30/30/30 method safely, and that its appeal is its simplicity.

“It’s something that a person can start without any supplements , major changes or huge expenses,” which makes it “a great starting point.”

“In terms of this method stopping morning fatigue and sustaining energy, I would say it’s a huge move in the right direction,” the doctor says.

St. Onge suggested building it into daily life by walking to work instead of driving, waking earlier to eat breakfast before leaving the house, and adding high-protein breakfast items to the weekly shop.

“One of our favorite breakfast recommendations that contains approximately 30 grams of protein is 3 pastured eggs in a skillet with as many vegetables as possible (onions, peppers, spinach, etc) plus Applegate chicken sausage (about 4 links),” says St. Onge.

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