Spend five minutes on FitTok (the fitness side of TikTok), and youll see dozens of different diets, workouts and supplements claiming to help you get fit and be healthier. Millions of accounts credit programs like 75 Hard or intermittent fasting for transforming their health, but these can be unsustainable and taxing on your body and brain.

Enter the 30-30-30 rule, one of the internets latest obsessions. This now-viral wellness plan is brilliant in both its simplicity and its adaptability, but will it actually make you healthier? We spoke with experts to find out.

What exactly is the 30-30-30 rule?

Popularized recently by Gary Brecka , an online health personality and biologist, the 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up in the morning, then doing 30 minutes of low-intensity exercise.

Its popular because its easy to remember, doesnt require you to make any other fitness or diet changes throughout the rest of the day and, in theory, is easy enough for everyone to do.

A growing body of research suggests that combining a high-protein diet with exercise helps improve fat mass, blood glucose control, inflammation, physical performance and markers of heart health such as triglycerides and total cholesterol, especially among those who classify as obese, Edwina Clark , a registered dietitian and wellness expert, told HuffPost.

She explained that protein in particular requires more energy to metabolize than fat and carbohydrates, which means eating more can help stabilize blood sugar and promote satiety.

Protein is also needed for muscle building and maintenance an important component of any weight loss program, Clark said. Some evidence suggests that eating a protein-rich breakfast in the morning can assist with hunger and appetite control throughout the day, although research is mixed.

According to Elizabeth Huggins , a registered dietitian and nutritionist at Hilton Head Health, adding protein and physical activity to your morning routine sounds good, but the only way to know how beneficial it truly is would be to compare it to your current morning habits.

It could be seen as an improvement for someone who either routinely skips breakfast and later craves and eats junk food or who starts their day consuming highly processed foods, such as sugary beverages and cereals, Huggins said. Eating a source of protein first thing in the morning can promote satiety and curb cravings for less healthy foods.

It could also help those with insulin resistance and/or diabetes.

Following this rule could help minimize a rise in blood glucose compared to a high-carb breakfast, Huggins said.

The type of protein you eat matters.

Not all proteins are created equal when it comes to your health. Think of it this way: sausage compared to two eggs with reduced-fat Greek yogurt will both get you 30 grams of protein, but the latter is much better for you overall.

If youre routinely eating steak and sausage at breakfast, you might see an increase in cholesterol and other markers of heart health and inflammation over time, Clark said.

She recommended eating high-quality protein in the morning, such as Greek yogurt, eggs and nut butter, which can help keep you full and fuel your brain and body for the day ahead, especially when combined with high-fiber carbohydrates.

The timing seems to be less important. While theres little evidence to suggest that eating within the first 30 minutes of your day will help significantly, experts say it isnt harmful either .