'30-30-30 Rule': Dr Darien Sutton reveals benefit of following Tiktok fitness trend on 'GMA'

NEW YORK CITY, NEW YORK: The cover story for the December 23 episode of 'Good Morning America' dealt with a viral fitness trend on Tiktok called the "30-30-30 Rule".

ABC News medical correspondent Dr Darien Sutton appeared on the show to discuss the fitness trend that is being followed by millions across the globe with weekend co-anchor Gio Benitez.

What is the '30-30-30 Rule'?

The rule states that one should have 30 grams of protein within 30 minutes of waking up followed by 30 minutes of low-intensity exercise.

Sutton clarified that he tends to steer away from such trends or fads, but felt the need to discuss the science behind this one as some of the videos on the topic have "more than 20 million views."

Dr Darien Sutton says 30gm of protein is appropriate for breakfast

Benitez and Sutton both shared that they have the recommended amount of protein for breakfast daily even though it "sounds like a lot".

"Many people don't realize that protein should be around 10-30% of our diet," stated Sutton, before adding, "If you think of the historical norm of 2000 calories, that can equate up to 175g of protein."

"So I think it is perfectly acceptable. Also, proteins have benefits (like) helping with body composition, losing fat, gaining muscle, feeling more full, and feeling less cravings," he added.

The protein count of some breakfast options

On the topic of breakfast, Sutton shared the amount of proteins present in some of the items on the menu.

A couple of eggs contain about 12 grams of protein, he said, while turkey sausages may contain 17-20 grams. In the case of black beans and Greek yogurt, a cup may contain 15 and 17 grams of protein, respectively.

A cup of almonds has a protein content of 20g, and Sutton suggested that one can also mix the yogurt and almonds with a cup of protein powder to make a smoothie, which would be a "great option to start your day."

Dr Darien Sutton's recommendations for exercise

"The general recommendation for movement as indicated by the CDC is about 150 minutes of moderate activity a week," said Sutton.

"The way that you think about moderate activity is that's the kind of exercise that makes you break a sweat, and you really can't talk during that exercise," he stated.

However, the 30-30-30 rule focuses on low-moderate activity, where one can "have a phone conversation" while working out.

"Even with that, there are some benefits. For example, those who have daily walks have better glycemic control, or in other words, better control of their blood sugar, (which) decreases risk of diabetes later on in life," Dr said.

He added that overall, the rule appears to be "an excellent option."