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30-30-30 WEIGHT LOSS METHOD: BENEFITS, RISKS AND MORE

You’ve heard about many ways to lose weight, but the “30-30-30 rule” is a very new method. In recent times, it has attracted a lot of attention from the “weight loss community”. This method was first coined by Tim Ferris in his book “The 4-Hour Body”. It was later popularized by fitness expert Gary Brecka on TikTok. However, experts are still cautious when recommending this method. So, while this new method has great effects, is it really effective, and what do you need to pay attention to when implementing it? Scroll down and continue reading.

WHAT IS THE 30-30-30 RULE?

The “30-30-30 rule” in weight loss refers to a method that has gained attention for its simplicity and potential effectiveness. This rule revolves around three crucial aspects of one’s daily routine: 30 minutes of low-intensity exercise, 30 grams of protein intake within 30 minutes of waking up. 

This approach emphasizes the importance of kickstarting the day with a balanced combination of physical activity and protein consumption. Proponents of the 30-30-30 rule claim that it not only aids in weight loss but also helps in maintaining overall well-being. However, it’s essential to note that while this method has garnered attention, experts remain cautious about endorsing it universally. As with any weight loss strategy, individual results may vary, and consulting with healthcare professionals is advised before implementing significant changes to one’s lifestyle.

DOES THE 30-30-30 DIET METHOD ACTUALLY WORK?

The 30-30-30 diet method has become a popular topic in the quest for weight loss, but whether it actually works is a bit of a mixed bag. This approach suggests doing 30 minutes of low-intensity exercise, consuming 30 grams of protein within 30 minutes of waking up. Some folks swear by it, claiming positive outcomes in terms of shedding pounds and feeling more energized.

Eating protein in the morning and doing activities like running or biking can make you healthier and help you lose weight. “There is ample scientific evidence that consuming more protein, especially at breakfast, can help reduce calorie consumption throughout the rest of the day, as protein helps you feel fuller for longer,” Josten Fish, a registered dietitian. “Some studies have also shown that people consuming more protein (but the same number of calories) still lose weight faster.”

Additionally, “eating an adequate protein rich breakfast can help stabilize blood sugar and combat insulin resistance, a cause for stubborn weight loss” Michelle Routhenstein, a registered dietitian nutritionist and cardiology dietitian with Entirely Nourished.

On the positive side, starting your day with exercise and a good dose of protein is generally healthy. Exercise gets your body moving, and protein is essential for muscle repair and keeping you full. So, in that sense, the 30-30-30 rule could contribute to weight loss by encouraging a more active lifestyle and supporting muscle health.

However, it’s crucial to recognize that no one-size-fits-all solution exists for weight loss. People’s bodies react differently, and what works for one person may not work as well for another. Additionally, some experts caution against expecting miraculous results solely from following the 30-30-30 rule. Sustainable weight loss usually involves a combination of various factors, including a balanced diet, regular exercise, and lifestyle changes.

DOES 30-30-30 HELP WITH WEIGHT LOSS?

Whether the 30-30-30 way of doing things helps with losing weight depends on the person. That’s what the experts say. They mention that it’s important to think about your usual habits. Ask yourself if doing the 30-30-30 steps will make your habits better or different in a good way.

For instance, if you don’t exercise right now and then start doing 30 minutes of easy-going exercise each day, that’s a good move for a healthier life. But, if you’re already doing harder or longer workouts and you switch to the 30-30-30 method by cutting down your exercise time, you might not burn as many calories as before.

Remember, many things can affect how much you weigh, but a big part of losing weight is using fewer calories than you take in. If the 30-30-30 way doesn’t help you use fewer calories, it might not work well for weight loss. The experts say the success of this approach depends on how well it fits with your goals and habits. It needs to be a positive part of making your life healthier. Always keep in mind that what works for one person might not work the same for someone else. If you’re unsure, talking to experts can give you advice that fits your needs.

HOW TO DO THE 30/30/30 METHOD

Doing the 30-30-30 method is pretty straightforward and can be an easy way to boost your health. Here’s how you can give it a try:

30 Minutes of Exercise:

Start by moving your body for about 30 minutes each day. You don’t need to do super intense workouts – even a brisk walk, dancing, or playing a sport you enjoy counts. The goal is to get your heart pumping and your body moving.

30 Grams of Protein:

Within 30 minutes of waking up, try to eat foods that are rich in protein. This could be things like eggs, yogurt, nuts, or lean meats. Protein helps your muscles stay strong and can keep you feeling full throughout the day.

30 Minutes of Mindfulness:

Dedicate 30 minutes to mindfulness or relaxation. This could be meditation, deep breathing exercises, or simply taking a moment to enjoy some quiet time. Managing stress and taking care of your mental well-being is an important part of the 30-30-30 method.

RISKS OF 30-30-30

While the 30-30-30 method has gained attention for potential benefits, it’s important to be aware of potential risks and considerations associated with this approach. 

One potential risk is that the 30-30-30 rule might not be suitable for everyone. People have different fitness levels, health conditions, and body types, so what works well for one person may not work the same way for another.

Another consideration is the risk of overdoing it. If someone is already engaging in intense or long workouts and decides to add the 30-30-30 method, they may risk pushing their body too hard. It’s crucial to listen to your body and avoid overtraining, which can lead to fatigue, injuries, or other health issues.

Additionally, the 30-30-30 approach may not address all aspects of a healthy lifestyle. Weight loss and overall well-being involve a combination of factors, including a balanced diet, sufficient rest, and stress management. Relying solely on the 30-30-30 rule without considering these other elements may not lead to sustainable and holistic health benefits.

Furthermore, for individuals with certain medical conditions or those who are pregnant, it’s advisable to consult with a healthcare professional before adopting the 30-30-30 method. They can provide personalized guidance based on individual health needs and ensure that the approach is safe and suitable.

FAQ

1. Does 30-30-30 have to be in the morning?

No, the 30-30-30 method doesn’t have to be done in the morning.

2. Can I skip the exercise if I focus on the protein intake?

No. Skipping the exercise may hinder these benefits and limit your overall weight loss success.

3. Does the 30-30-30 method have to be done with specific foods?

 No. Any good protein source will do. 

CONCLUSION

The 30-30-30 weight loss approach, encompassing 30 minutes of exercise, 30 grams of protein within 30 minutes of waking up, has garnered attention for its potential benefits and risks. On the positive side, incorporating exercise and protein into one’s routine can contribute to overall health, encouraging a more active lifestyle and supporting muscle health. However, the effectiveness of this method varies from person to person, emphasizing the need to consider individual habits and preferences.

DIY PILLOW SPRAY FOR A RESTFUL NIGHT’S SLEEP

If you’re having trouble getting a good night’s sleep, a DIY pillow spray might be just what you need. This simple homemade sleep spray features three soothing lavender essential oil blends designed to encourage relaxation and help you drift into a deep, restful slumber.

Winding down after a stressful day can feel impossible. Despite eating well, exercising, and taking care of ourselves, sleep is often the hardest part of maintaining a healthy lifestyle.

And in today’s fast-paced world, it’s easy to see why!

Creating a calming bedroom sanctuary is more important than ever for restful sleep. Along with healthy sleep habits, natural remedies like aromatherapy can help set the stage for a peaceful slumber.

This is where a soothing essential oil pillow spray for beauty sleep comes in. This DIY pillow spray recipe is a simple way to add a calming fragrance to your bedding, encouraging relaxation and helping you drift off into a deep sleep.

Whether you have essential oils or not, this recipe includes options for both, as well as an alcohol-free version. Whatever supplies you have on hand, you’ll be able to create your own pillow mist.

For the ultimate wind-down, try pairing this spray with a relaxing lavender shower steamer during your bedtime routine. To take it even further, apply a homemade magnesium lotion once you’re tucked into bed for extra relaxation!

How this pillow spray helps for sleep

As we explored in our post on DIY aromatherapy perfume, the scents of certain essential oils have the ability to soothe the mind and body. If sleep is a struggle for you, essential oils can be a powerful addition to your nighttime routine.

And what better place to experience their calming effects than right beside your head, on your pillow?

It’s not recommended to apply essential oils directly to your pillow, as they can be too concentrated. However, by making your own DIY sleep spray, you can safely dilute the oils for proper use.

Plus, it’s a fantastic way to enjoy the benefits of essential oils without the need for a diffuser!

Lavender essential oil for sleep

Below, I’ve shared 3 calming essential oil blends for your pillow spray, each featuring Bulgarian lavender oil.

Why choose lavender for your sleep spray? Lavender is one of the most renowned and well-researched essential oils for promoting rest and reducing stress. Numerous studies have highlighted lavender oil’s powerful sedative, anxiety-relieving, and calming properties, making it a go-to choice for improving sleep through aromatherapy.

Lavender’s sleep-enhancing benefits are threefold. First, as a sedative, lavender oil can help you feel sleepy. Second, its anxiolytic properties can ease the anxiety that might be keeping you awake.

Not only can lavender essential oil help you fall asleep faster, but it can also improve the quality of your sleep. Research has shown that lavender’s soothing fragrance enhances sleep quality and promotes deeper rest.3,1

However, it’s important to note that this effect is even stronger when combined with good sleep hygiene. So, be sure to incorporate healthy habits into your nighttime routine, like limiting blue light exposure before bed.

Engaging in relaxing activities is also key. One calming ritual you can try? Gently massaging your face with a homemade lavender cleansing balm. While you’re at it, check out 5 tips to protect yourself from blue light!

DIY sleep spray ingredients

While there are plenty of store-bought pillow sprays available, there’s really no need to buy one when making your own at home is so simple.

To create your DIY pillow spray, all you need is a liquid base like vodka or witch hazel, a natural emulsifier (as shown below), and your favorite essential oils (or a hydrosol). You’ll also need a glass spray bottle to store and dispense your homemade spray.

VODKA, ALCOHOL, OR WITCH HAZEL

For the longest shelf life, I recommend using vodka or high-proof alcohol, as it helps prevent bacterial growth. However, if you prefer a version without alcohol, you can use witch hazel, as long as it contains a preservative to keep it fresh.

Tip: You can use any leftover alcohol or witch hazel to create your own DIY perfume.

NATURAL EMULSIFIER

A natural emulsifier is key for dispersing the essential oils in your pillow spray. Since essential oils don’t mix with water, the oils would simply float on top without an emulsifier. This is problematic because spray nozzles dispense from the bottom, not the top!

There are various natural emulsifiers and solubilizers you can use for this recipe. I used Capryl/Caprylyl Glucoside from my Simply Earth essential oil box, which comes in a convenient dropper bottle for easy dispensing and measuring. If you don’t have this emulsifier, I’ve listed other options in the how-to section below.

If you’re hesitant to buy another ingredient, rest assured that emulsifiers are easy to use—just mix with your essential oils before adding the rest of the ingredients. Plus, any leftover emulsifier can be used in other DIY projects like essential oil deodorant or room sprays.

If you decide not to use an emulsifier, remember to shake your pillow spray well before each use. However, this can result in uneven distribution of the oils, which isn’t ideal.

ESSENTIAL OILS

It’s important to avoid using products with synthetic fragrances, especially in pillow sprays, as they often contain chemicals that can be irritating and lead to headaches—something you definitely don’t want when trying to fall asleep!

Unlike artificial fragrances, essential oils like lavender contain natural aromatic compounds that offer real benefits. Lavender, in particular, is known for its calming, sleep-inducing properties, making it an ideal choice for your DIY pillow spray.

While lavender is one of the best essential oils for relaxation, it’s far from the only option. This homemade pillow spray recipe includes three different essential oil blends to promote sleep, which you can customize based on your preferences.

HYDROSOL

If you’d prefer a pillow spray without essential oils, you can use lavender hydrosol, the floral water left over from the essential oil distillation process. Simply spritz lavender hydrosol directly onto your bedding—there’s no need to mix it with anything else!

While hydrosols are not as potent as essential oils, they retain many of their benefits. Their light fragrance makes them a great option for those who are sensitive to stronger scents or for use with children.

ESSENTIAL OIL BLENDS FOR PILLOW SPRAY

Here are three calming essential oil blends for your lavender sleep spray. Each blend has its own unique fragrance profile and benefits:

Sleepytime Lavender:

  • 12 drops Sleepy essential oil blend
  • OR 5 drops lavender essential oil
  • 3 drops ho wood essential oil
  • 2 drops bergamot essential oil
  • 2 drops grapefruit essential oil

Lavender Vanilla:

  • 5 drops lavender essential oil
  • 5 drops vanilla essential oil
  • 2 drops patchouli essential oil (or copaiba essential oil)

Lavender Chamomile:

  • 5 drops lavender essential oil
  • 4 drops chamomile essential oil
  • 4 drops amyris essential oil

Feel free to experiment with these blends to find the perfect scent that helps you unwind and relax before bed!

SLEEPTIME LAVENDER

The Sleepy blend is a relaxing mix of lavender, ho wood, grapefruit, and bergamot essential oils that I received in my Simply Earth Essential Oil Recipe Box. I was curious about the choice of citrus oils in this blend, since citrus scents are typically invigorating. I often use them in energizing products like “wake me up” shower steamers and roll-ons.

However, I was pleasantly surprised by this blend. The citrus notes mellow out the lavender, which can sometimes be overpowering or too floral. This makes it a great option for those who want the benefits of lavender essential oil for sleep but find its scent too strong or intense.

Ho wood adds a grounding, earthy tone to the blend, while also acting as a fixative oil, which helps the fragrance last longer on your pillow. Sleepy comes pre-bottled as a blend, so it’s easier and more affordable than buying each individual oil to recreate it on your own.

LAVENDER VANILLA

Lavender essential oil is already an effective natural sleep aid, but when paired with vanilla oleoresin, it creates a calming blend that smells like a sweet dessert. Vanilla is also known for its relaxing properties, making this combination a perfect bedtime scent. The warm, comforting aroma of lavender and vanilla together can help you unwind and drift off to sleep with ease. This blend not only promotes relaxation but also creates a cozy, indulgent experience.

LAVENDER VANILLA WITH PATCHOULI

I also added a couple of drops of patchouli to my lavender vanilla pillow mist. Patchouli is one of those scents that people either love or hate, but it has powerful aromatherapeutic properties that can help reduce anxiety. Plus, it’s the most well-known fixative essential oil, meaning it helps your pillow spray’s fragrance last throughout the night.

That said, I know not everyone is fond of patchouli’s distinct aroma. If you’re one of those who aren’t keen on it, you can easily swap it for copaiba oil, which also has calming properties. Copaiba has a sweet, slightly spicy scent that pairs beautifully with lavender and vanilla. Additionally, if you’re on a budget, you can choose a more affordable vanilla blend instead of pure vanilla essential oil.

LAVENDER CHAMOMILE

This Lavender Chamomile blend combines floral lavender, herbal chamomile, and sweet amyris for a pillow spray recipe that smells just like a calming cup of lavender chamomile tea. Chamomile is well-known for its relaxing properties, which is why chamomile tea is such a classic bedtime drink.

Chamomile essential oil also carries these sedative effects, which help promote relaxation and reduce insomnia.

The addition of amyris adds a rich, vanilla-like aroma to the blend. While amyris may not be as extensively studied as lavender oil for its sleep benefits, it’s certainly linked to relaxation. I personally find its fragrance to be deeply calming and peaceful.

If you prefer a sweeter-scented spray, especially for children, you can replace amyris with benzoin oil, which has a similar soothing effect and a lovely fragrance that’s more universally liked.

DIY Pillow Spray Recipe

INGREDIENTS

  • 12 drops lavender essential oil blend (choose from the blends above)
  • 36 drops natural liquid emulsifier (options below)
  • 1/4 cup vodka, high-proof alcohol, or witch hazel

EQUIMENT

  • 2oz glass spray bottle
  • Small funnel
  • Glass pipette for measuring

HOW TO MAKE ESSENTIAL OIL SLEEP SPRAY

  • Sanitize: Start by cleaning and sanitizing your spray bottle and all equipment to ensure the spray stays fresh.
  • Add Essential Oils: Using a glass pipette, measure and add your chosen sleep essential oil blend to the glass spray bottle.
    • Add Emulsifier: Using a glass pipette, drop the liquid emulsifier into the bottle, one drop at a time. Pause occasionally to swirl the mixture gently, ensuring the emulsifier blends well with the essential oils.
    • Shake and Mix: Once you’ve added the emulsifier, securely replace the nozzle of your spray bottle and shake it gently to ensure the solution is thoroughly mixed.
    • Add Alcohol or Witch Hazel: Using a funnel, pour your chosen liquid base (vodka, high-proof alcohol, or witch hazel) into the bottle to fill the rest of the container. Leave a little space at the top to allow for shaking.
      • Final Shake: Affix the spray nozzle to your bottle and shake well to ensure everything is fully combined. Your DIY sleep spray is now ready to use! Spritz it onto your pillow or bedding before bedtime for a calming, restful night’s sleep.

      Natural Emulsifiers for Essential Oil Sprays

      Here are some natural solubilizers and liquid emulsifiers you can use in your pillow spray recipe. Choose the one that’s most accessible to you, as availability may vary depending on location:

      • Caprylyl/Capryl Glucoside
      • Emulsium (available in Canada only)
      • CreamMaker FLUID (available in Canada or USA)
      • Polyglyceryl Oleate
      • Poly Suga Mulse D9

      How to Use Your Pillow Mist for Sleep

      Here are a few ways you can incorporate your calming pillow mist into your bedtime routine:

      Spritz on Your Pillow: The most common way to use your spray is to dispense 1-3 sprays directly onto your pillow before you sleep. This will help infuse your bedding with a relaxing fragrance as you drift off.

      Spray on Your Sheets: You can also use your pillow spray as a homemade linen spray. Spritz it onto your sheets, duvet, or blankets to imbue your entire bed with the calming aroma.

      Room Spray: For a broader relaxing effect, use the spray as a calming room mist. This is a great way to enjoy the benefits of aromatherapy in your space, even if you don’t have a diffuser. Simply spritz around the room for a peaceful atmosphere.

        Important Tip: Keep in mind that darker essential oils like vanilla and chamomile can stain light-colored fabrics. To avoid any potential damage, always perform a patch test in an inconspicuous area of your fabric before using your pillow spray more widely.

        Additionally, be cautious when using your sleep spray on delicate fabrics like silk. While I personally use a 30 momme silk pillowcase with no issues, it’s always a good idea to test it first on a small area to ensure it doesn’t cause any staining or damage.

        Sweet dreams!

        CONCLUSION

        Making your own DIY pillow spray is an easy and effective way to enhance your sleep routine with the calming power of essential oils. With just a few simple ingredients like essential oils, a natural emulsifier, and a liquid base, you can create a customized sleep spray that promotes relaxation and restful slumber. Whether you choose lavender, chamomile, or a blend of oils, the right fragrance can help ease anxiety and prepare your mind for sleep.

        Remember, always perform a patch test to ensure your spray is safe for your fabrics, especially with delicate materials like silk. And, by incorporating your pillow spray into a calming bedtime routine, you’re setting yourself up for sweet dreams and a better night’s rest. Sweet dreams, and enjoy your peaceful slumber!