The 30-30-30 rule for weight loss is going viral. Dietitians explain if it really works, The 30-30-30 rule is a weight loss method that involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. Beyond these steps, the method doesn’t involve any other rules, restrictions or counting calories. Get DFW local news, weather forecasts and entertainment stories to your inbox. Sign up for NBC DFW newsletters. The morning routine was originally described by author Tim Ferriss in his book "The 4-Hour Body." More recently, the 30-30-30 rule went viral on TikTok thanks to Gary Brecka, a podcaster and self-described “human biologist” who speaks about various ways to boost physical and mental health. Does the 30-30-30 method work? It's difficult to say definitively if the 30-30-30 method works and whether it can lead to weight loss because it has not been studied rigorously, Tara Schmidt, lead registered dietitian at the Mayo Clinic, tells TODAY.com. And ultimately, the effectiveness of any diet or fitness plan will depend on the individual and their goals. However, the method can be broken down into its different steps, which have been researched. Here's what we know about the benefits of eating a high-protein breakfast, followed by low-intensity exercise in the morning. Breakfast and weight loss While eating breakfast has numerous benefits, does it actually help with weight loss? It depends. "The evidence that we have supporting breakfast for weight loss is rated as fair," says Schmidt. In the National Weight Control Registry study, subjects who maintained long-term weight loss tended to eat breakfast every day, says Schmidt, suggesting it may be a factor in their success. "We don't know exactly why," says Schmidt. While some claim breakfast helps "jump-start" or boost metabolism, the evidence to support this is lacking, the experts note. A 2022 analysis found that those who ate a bigger breakfast did not burn calories any faster, TODAY.com previously reported. “Theoretically it could be beneficial for calorie burn if you’re the kind of person where eating breakfast in the morning makes you feel more energetic and active throughout the day,” Jason Machowsky, an exercise physiologist and registered dietitian at Hospital for Special Surgery, tells TODAY.com. The 30-30-30 rule specifically recommends eating breakfast within 30 minutes of waking and more importantly, that the breakfast has 30 grams of protein. Does this make a difference? “I would not say that breakfast needs to be eaten within 30 minutes of waking. I would typically say eat breakfast within a few hours. ... Not everyone can stomach food that early," says Schmidt. “I think there is a benefit to having 30 grams of protein.” Healthy adults should consume 0.8 grams of protein per kilogram of body weight daily, according to the Institute of Medicine’s dietary reference intake recommendations. For an adult weighing 150 pounds, that’s about 54 grams of protein per day, TODAY.com previously reported. What’s considered a “high-protein diet“ depends on the individual and their body size. Research has suggested that eating protein at breakfast can help with satiety, or feeling fuller for longer, as well as blood sugar control and insulin resistance, the experts note. High-protein breakfast choices may include eggs, lean meats, greek yogurt, ultra-filtered milk, nut butters, and protein shakes, says Schmidt. “It’s perfectly fine to have carbohydrates at breakfast, but when you have a protein source along with the carbohydrates, that glucose spike is not going to be as high,” Schmidt adds. In addition to protein and carbohydrates, Schmidt encourages people to add in fruits and vegetables, which provide fiber and additional nutrients. Low-intensity exercise for weight loss The last step of the method is to get 30 minutes of low-intensity, steady state (LISS) cardiovascular exercise every morning after breakfast. This type of exercise gets your heart rate up but not too high so you can sustain it over a longer period of time without losing your breath. Examples include brisk walking, biking, swimming or using an elliptical, TODAY.com previously reported. The U.S. Department of Health's physical activity guidelines recommend adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity physical activity per week. “Any exercise is going to help bring your blood sugar down, so it’s absolutely beneficial,” says Schmidt. “But I don’t think we have a lot of research to support it needs to be that quickly after a meal.” In the now-viral videos on TikTok, Brecka claims the 30-30-30 method helps the body burn more fat. "Fat-burning" is a loaded term, the experts say. "Lower intensity exercise is going to burn a higher percentage of calories coming from fat," says Machowsky. But higher-intensity exercise may burn more calories total, he adds. "If the goal is weight loss, it's about the total amount of calories you’re burning," Machowsky adds. “You need to be in a calorie deficit to promote actual reduction of fat stores off your body.” Looking at the timing of exercise, many experts agree that the morning exercise can be ideal for logistic and health reasons — but whether it's sustainable depends on the person. A recent study published in the journal Obesity found that exercising between 7 a.m. and 9 a.m. could help with weight loss, TODAY.com previously reported. “Some people find the act of exercising in the morning makes them more mindful of their eating choices the rest of the day, so it can have a positive ripple effect,” says Machowsky. Others may find that morning exercise is easier to make a consistent habit, Schmidt adds. What is the Keto Diet? The Keto Diet has gained popularity for weight loss, but what is the Keto Diet and how can it affect you? Does 30-30-30 help with weight loss? Ultimately, the impact of the 30-30-30 method will depend on a person's baseline activity level and other habits, the experts emphasize. "Ask yourself: Are the (30-30-30 steps) improvements upon those current habits?” says Machowsky. "If you're not doing any exercise and now you're doing 30 minutes a day of low-intensity cardio, that's better than nothing," Machowsky adds. But if you're doing higher-intensity or longer workouts and cutting back in order to do the 30-30-30 method, then you might not burn as many calories as before, the experts note. While lots of different factors can impact an individual's weight, the main strategy that guarantees weight loss is being in a calorie deficit, Schmidt says, so if the 30-30-30 method doesn't get you there, then you aren't likely to lose weight. Risks of 30-30-30 Compared to other fad diets and fitness trends, the 30-30-30 rule is far less concerning, says Schmidt. The basic principles, eating a high-protein breakfast and exercising daily, are pretty easy to get behind. However, they may not work for everyone. “The (method) doesn’t seem to be harmful to try, but it’s not one-size-fits-all,” says Machowksy. "Some people are hungry in the morning and other people aren't, so I wouldn't go force feeding yourself," says Machowsky. If you can't stomach breakfast or hate morning workouts, this method may not be ideal for you, the experts note. "But it doesn’t mean that you can’t try it and see how your body responds," he adds. It's generally safe for most people to consume 30 grams of protein at one time, given the daily recommended amount is higher than that for the average adult, the experts note. However, some people should limit their daily protein intake, says Schmidt, such as those with chronic kidney disease. "Always check with your physician first," Schmidt adds. Thirty minutes of low-intensity exercise is also safe for most people, the experts note. "For the general healthy population, I don’t see it being an issue," says Machowsky. However, anyone with underlying health conditions should always check with their doctor before starting any new exercise program, he adds. "Of course, there are always disclaimers: If something you eat doesn't make you feel good, stop. If you do an activity that makes you hurt, stop," says Machowsky. "We keep finding newer ways to do the same thing we've been trying to tell people the whole time, which is you need to be exercising, you need t o be eating a balanced diet, and it needs to be sustainable," says Schmidt.

'I halved my coffee intake and can't believe the impact it had on my anxiety' I love coffee. For the past 10 or so years, I've only ever gone without my two steamy Americanos a day when I've had the flu and been too sick to even drink water, let alone brew a hot pot. But earlier this year, I've halved my coffee intake, and it's changed my relationship with caffeine. Why get rid of something you love so much? Well, as someone with diagnosed anxiety disorder, I've long heard about the link between too much caffeine and heightened anxious episodes. I never felt that cause-and-effect in myself, seeing no correlation between the timing of my caffeine and my mental health spirals. But during a particularly anxious phase, all of my friends suggested cutting down on my coffee intake. Initially, I took what they were saying as an accusation of addiction. I rolled my eyes at, what I felt, was society's demonisation of yet another fun thing. But after much egging on, I stubbornly decided I'd take their advice - if only to prove them wrong. Given coffee is one of the only science-backed sports supplements and, potential addiction aside, something I really love drinking for the flavour and ritual, I know I don't want to completely cut it out. So I decide to half my intake, going down to just one coffee a day. I didn't think I'd feel any different when cutting down my coffee, but what really happened? What happens when you cut down on coffee? I dive right into my reduced-caffeine challenge without any prep: I don't slowly reduce my intake, nor do I consider the best time to sink my coffee. Luckily, the first day feels like a half-cheat as I down it and then head out on a 16k run. When I get back, I'm so energised and alert from all of the exercise that I don't feel like I need any extra stimulants for the rest of the day. The following day is a completely different story. I have a coffee before my 8AM reformer Pilates class, but without my second caffeine hit I find myself feeling absolutely knackered come midday. It's that sort of exhaustion that you feel to your bones, where it feels like I'm moving through treacle. The headache is also a problem - I have a dull drumming in my brain, but I mainly put that down to dehydration after my long run the day before and keep an eye on my water intake for the rest of the day. The headache is still there the following morning, and the only thing that makes it a little better is my one and only cup of coffee. With the pounding on my skull being a sign of withdrawal, I begin to be honest with myself: maybe I was addicted to coffee. That realisation concerns me. I think I'm someone who looks after their health; I try to moderate my booze, have never smoked and if someone ever threw the word addict at me, I'd assume they were talking about my sleep routine. Thankfully, the fog finally breaks on the fifth day. I'm headache free and have the same sustained energy as if I'd still downed my second coffee. Most days, this awake sensation remains, though there are a couple of times I'd love to turn on my Nespresso machine for the second time that day. Coffee and anxiety: what's the link? But the real reason I ditched the caffeine was because of my anxiety, not alertness. And I have to confess: once the sluggish side effects wore off, I've felt way less anxious than usual. Noticeably so - my boyfriend even commented that I was almost instantly calmer. That's not to say the spiralling thoughts have gone completely, but I'm certainly finding them more manageable. Any many of the physical symptoms of anxiety, like a rushing heart, have also reduced. 'Coffee contains caffeine, a natural stimulant that affects the brain by blocking adenosine receptors. Adenosine is a neurotransmitter that promotes relaxation and sleep. By blocking these receptors, caffeine increases neuronal activity, leading to heightened alertness and the characteristic "jolt" coffee drinkers often experience. However, caffeine can also have a paradoxical effect on certain individuals, triggering anxiety instead of alertness,' explains neuroscientist and transformation coach, Eldin Hasa. There are many reasons why some people's minds go for the spiral instead of the speed, including variations in brain chemistry and sensitivity to caffeine. 'The psychological link between coffee and anxiety lies in the way caffeine interacts with the brain's neurotransmitters. Caffeine stimulates the release of adrenaline, a hormone known for its role in the body's response to stress. Increased adrenaline levels can manifest as feelings of anxiety, restlessness, and even panic in susceptible individuals,' explains Hasa. 'At a neurological level, caffeine blocks the action of a neurotransmitter called gamma-aminobutyric acid (GABA). GABA is responsible for inhibiting brain activity and promoting a calm state of mind. By inhibiting the inhibitory actions of GABA, caffeine can disrupt this balance and potentially exacerbate feelings of anxiety. And on a biological level, coffee triggers the release of cortisol, often referred to as the body's primary stress hormone. Elevated cortisol levels can lead to heightened anxiety in certain individuals. Additionally, caffeine can increase heart rate and blood pressure, further contributing to a state of physiological arousal associated with anxiety.' So, clearly there are many levels upon which for my anxiety to build. And I hate to say it, but without the dual caffeine kick I feel so much better mentally that I've sustained my new routine for our four months. But when I think about it, I'm still shocked - and gutted - to discover just how much caffeine was impacting my mental health. I'd never linked my anxiety with caffeine because I thought I was sensible with my intake: I stopped drinking it at 11AM to reduce disruptions with my sleep and I never had it on an empty stomach. 'For some individuals, the anxiety effect is immediate, with symptoms appearing shortly after consuming coffee. This rapid onset can be attributed to the direct action of caffeine on neurotransmitter activity, particularly the release of adrenaline and the inhibition of GABA, but in other cases, the anxiety effect may build up over time,' says Hasa. 'This can occur when individuals regularly consume high amounts of coffee, leading to sustained levels of caffeine in the body. Chronic caffeine consumption can disrupt the balance of neurotransmitters and hormones involved in anxiety regulation, potentially contributing to a gradual increase in anxiety symptoms.' Side effects of kicking a caffeine addiction Foregoing a morning coffee certainly has other side effects - I've noticed my toilet trips are less, erm, regular, which may or may not be due to the bowel-stimulating impact of caffeine. And because I'm no longer relying on it for alertness, it's also made me better able to tune into my body's rhythms. I'm able to question why I'm more tired on one day than the next and had to pay better attention to my fibre intake to regulate-you-know what. I'll long be keeping my one-a-day in my diet for personal sanity and health reasons though. 'Coffee has been widely studied for its effects on cognitive function. The caffeine present in coffee can enhance alertness, concentration, and focus, which can be particularly beneficial in demanding cognitive tasks,' explains Hasa. 'Coffee consumption has also been associated with improvements in mood, including increased feelings of well-being and reduced risk of depression. This can be attributed to caffeine's ability to stimulate the release of neurotransmitters such as dopamine and serotonin, which are involved in mood regulation. From a neurological perspective, coffee has been shown to have neuroprotective properties. The various compounds found in coffee, including polyphenols and antioxidants, have been linked to a reduced risk of neurodegenerative diseases such as Alzheimer's and Parkinson's.' Whether or not you find caffeine impacts your mental health, checking in with your relationship with coffee is always useful, as it taking preventative measures that look after your brain. 'Anxiety is a complex mental health condition that affects millions of individuals globally. While coffee consumption alone may not directly cause anxiety, research suggests that it can exacerbate symptoms in those who are already prone to anxiety or have underlying issues,' says Hasa. The annoying truth is that cutting down has helped m y anxiety in a way I wouldn't have imagined.

Global Genetic Insights into Problematic Alcohol Use Summary: A new study uncovers a shared genetic basis for problematic alcohol use (PAU) across diverse ancestries. This research broadens our understanding of PAU’s genetic architecture and its consequences, including its role as a major cause of health problems and death. The study identifies 110 risk gene regions and offers potential drug targets for future treatments. Genome-wide data may pave the way for personalized risk assessments and innovative interventions. Key Facts: A study involving over 1 million individuals from diverse genetic backgrounds reveals shared genetic architecture for problematic alcohol use. Researchers identified 110 risk gene regions, providing insights into the biology of PAU and potential pharmacological targets. The study suggests existing medications as potential treatments for PAU and explores genetic correlations with other mental and neurological disorders. Source: Yale A study led by VA Connecticut Healthcare Center/Yale researchers reveals ancestries around the world possess a shared genetic architecture for problematic alcohol use (PAU)—habitual heavy drinking, accompanied by harmful consequences. The findings, published in Nature Medicine, could help scientists understand the genetic basis of PAU, a major cause of health problems in many age groups. It is a leading cause of death in those it afflicts. This study is the largest to date for PAU—it identified many new risk genes and uncovered a large amount of new biology. With a better understanding of PAU biology, scientists will have new possibilities in developing treatments. Hang Zhou, Ph.D., assistant professor of psychiatry and of biomedical informatics & data science at Yale School of Medicine and VA Connecticut, and first author of the study, said, “Research with the primary focus on understanding the molecular mechanism underlying PAU and identification of gene targets for potential pharmacological studies is extremely important for future treatments and could help mitigate the consequences of excessive alcohol use.” Researchers studied more than 1 million people with PAU and included as many genetic ancestral groups as possible, including people with European, African, Latin American, East Asian, and South Asian ancestries. The Million Veteran Program (MVP) was a major source of data for this study—MVP data were combined with data from many other sources to create the analyses. Compared to previous research, this work broadened the findings and demonstrated that the genetic architecture of PAU is substantially shared across these populations. There are genetic differences in different populations for PAU, but the similarities are greater. Cross-ancestry information allowed the researchers to improve the power of gene discovery. “By leveraging the multi-ancestry information, we identified 110 gene regions and had an improved fine-mapping of the potential causal variants in each region,” Zhou said. The researchers also used various methods to prioritize multiple genes with convergent evidence linking association to PAU with brain biology through gene expression (transcriptional-wide association study in 13 brain tissues) and chromatin interaction analyses in the brain. This work will provide valuable resources and targets for future functional analyses and drug development. Joel Gelernter, MD, Foundations Fund Professor of Psychiatry, and professor of genetics and of neuroscience at Yale School of Medicine and VA Connecticut, was the study’s senior author. “One of the most important products of this research is the information provided about PAU risk across the entire genome,” Gelernter said. “The resulting data allowed us to understand the biology of PAU better, suggesting some already-approved drugs that might become tools for treating PAU in the future, with additional research. The data we produced will be shared with the research community, and this will aid greatly in future research by other scientists.” The drug-repurposing analyses identified several existing medications as potential treatments for PAU, which are described in the published article. One of the outputs from this study is genome-wide association data, and this kind of information can be used to compute “polygenic risk scores,” or PRS, that can be used to estimate an individual’s genetic risk for PAU. The researchers stressed that the PRS they computed is not yet ready for use in the clinic, but they also tested the association of the PRS for PAU with hundreds of medical traits in multiple biobanks including Vanderbilt University Medical Center’s Biobank, Mount Sinai’s BioMe, the Mass General Brigham Biobank, and Penn Medicine Biobank. This analysis identified genetic correlations between PAU and man y other mental and neurological disorders.

Did you know laughing is good for heart, lungs and mental health? Do you know that laughing or smiling multiple times throughout the day not only elevates your mood but also contributes to better health? Indeed, research reports indicate that laughter plays a significant role in both our well-being and personality. For instance, a study published in the Oxford Academic Journal revealed that laughter is crucial for establishing social connections in young children. Additionally, another study suggests that laughter is essential for physical development in children. The good news is that laughter comes with benefits without any cost. So, discover the advantages of laughing that will leave you amazed: Reduces Stress: Laughing can help alleviate stress, providing a natural way to counteract feelings of frustration, mental tension, or anxiety. Improves Mental Health Keeping laughter as a part of your routine not only enhances cognitive functions but also reduces the risk of conditions like depression. It improves the mental health of the person applying this therapy. Pain Relief: Laughter has been shown to be a natural method for reducing pain, possibly by releasing endorphins and promoting a sense of well-being. Enhances Immune System: Laughing boosts the production of immunoglobulin A, an antibody that aids in combating respiratory illnesses, strengthening the immune system. Better Cardiovascular Health: Stress causes our body to release hormones that constrict our blood vessels and elevate blood pressure. High blood pressure is linked to stroke and heart attack. Laughing helps reduce stress. In addition, laughing helps improve circulation, reduce inflammation, lower blood pressure, and increase “go od” cholesterol level.