“30-30-30” is used in different ways online. The most common fitness-nutrition version: eat 30 grams of protein within 30 minutes of waking and do 30 minutes of low-to-moderate activity. The idea is to leverage protein’s satiety effects and morning movement to improve appetite control and daily energy expenditure. It is not an official clinical guideline and won’t fit everyone. Protein needs vary; people with kidney disease should personalize targets. IF users can adapt it by ensuring adequate protein at the first meal and keeping morning movement, if tolerated. The real goal is sustainable daily protein, fiber, and consistent activity.