Abbie Overturf, a Utah-based fitness creator, has gained significant attention for her viral trend known as "3×3 by 12 p.m." This trend, which has amassed millions of views on TikTok, encourages individuals to complete three key components of a morning wellness routine before noon. Participants are urged to achieve 3,000 steps, 30 grams of protein, and one-third of their daily water goal. The aim is to boost energy, focus, and overall well-being, helping busy individuals take control of their health and feel more confident in their clothing and everyday life.
Overturf’s initiative has resonated with many, particularly women who are often juggling multiple responsibilities. Her promise of a "fitter, healthier, happier you" has been a strong motivator, with participants claiming the practice helps them start their day on the right foot. The simplicity of the routine, which requires no equipment, has also contributed to its widespread popularity. It is a no-fuss approach that fits well into the hectic schedules of modern life, making it accessible to a broad range of users.
Scientific research backs up the effectiveness of this trend. A study published in The Lancet Public Health by Harvard researchers revealed that achieving 7,000 steps daily is just as beneficial for longevity and heart health as the previously recommended 10,000 steps. This finding reinforces the validity of the 3,000-step goal set by the trend. Additionally, high-protein breakfasts have been shown to stabilize blood sugar levels, reduce mid-morning energy slumps, and support a healthy metabolism. These findings are particularly pertinent for older adults, where maintaining muscle mass and metabolic function is crucial.
Hydration is another critical component of the trend. According to the Mayo Clinic, women need around 11.5 cups (92 ounces) of water daily, with men requiring 15.5 cups (124 ounces), including additional amounts for those who are active. This translates to at least 4 to 5 cups before noon that many adults should aim for. The trend’s emphasis on hydration has been shown to support cognitive functions, including attention, memory, and executive function, and a pilot study from the European Journal of Nutrition in 2025 found that better hydration significantly improved memory, learning, and psychomotor speed in older adults.
While the trend’s specific numbers and timing may not be suitable for everyone’s lifestyle, experts suggest that the core principles of the routine are universally beneficial. Dr. Robin DeCicco, a certified holistic nutritionist, emphasized that the "3×3 rule" encourages a mindful approach to starting the day, promoting purposeful habits that enhance energy, functionality, and overall health. DeCicco also warns against viewing these habits as rigid rules or temporary trends, advising instead to integrate them into daily life for long-term benefits.
Overturf acknowledges that it’s essential to consult a healthcare professional before embarking on any new fitness or wellness routine, ensuring that the approach is safe and tailored to individual health needs. The trend, therefore, is not just a fleeting fad but a practical and empowering tool for those seeking to enhance their well-being and maintain a healthier lifestyle.