Health

I tried TikTok’s ‘3×3 by 12’ health trend that’s everywhere for a week — here’s what happened

AnyFans 2025-09-18

By Jane McGuire

I tried TikTok's '3x3 by 12' health trend that's everywhere for a week — here's what happened

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Taking 3,000 steps
Drinking ⅓ of your water goal for the day
Eating 30 grams of protein
“If you do those things before 12 p.m every day, I promise you, you are going to be a fitter, healthier, happier you,” she says in her video. TikTok users have praised the simplicity of the routine, which breaks things down in a manageable way.

The 3 by 3 by 12pm rule has made me a fitter, healthier, happier version of me♬ original sound – abbie

Of course, Overturf isn’t a doctor. Your water and protein goals will be specific to you, your body, and your exercise routine. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This is around 45g per day for women, and 55g per day for men.
I took on the 3×3 by 12 TikTok health trend. Here’s what happened
Keen to find out more, I tried the 3×3 by 12 routine for a week. Here’s what I noticed:
It made me drink more water
My morning routine is already pretty active — after I’ve dropped my toddler at daycare, I’ll typically head out for a run, or complete a resistance workout, before sitting down at my desk with a coffee. This routine made me think about my water intake, as well as my daily dose of caffeine.

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The U.S. National Academies of Sciences, Engineering, and Medicine says that we should aim for about 15.5 cups (3.7 liters) of fluids a day for men, and about 11.5 cups (2.7 liters) of fluids a day for women. This challenge had me filling my Stanley water bottle, and sipping throughout my morning, and I noticed the difference. Not only did I feel more productive, the extra water helped stop me from snacking mid-morning.
Adding protein to my breakfast helped me feel fuller

(Image credit: Shutterstock)
I’m often guilty of stealing my toddlers crusts, or wolfing down a slice of toast before I sit down at my desk. Despite writing about health and fitness for a living, my breakfasts often lack protein, and this challenge really forced me to address this.
Some mornings I added scrambled eggs to my toast, other mornings I opted for greek yogurt with fruit or granola. I didn’t stick to the 30g rule, as two eggs is only around 12g of protein, but I did find that adding protein to my breakfast kept me feeling fuller till lunch. Again, this isn’t groundbreaking, but it’s a good place to start if you are looking to boost your nutrition.
If you’re struggling to create a healthy routine, it’s a good place to start
This won’t be for everyone and a lot of people will already be ticking all these things off before lunch. That said, if you’re looking to carve out a healthier routine, this is a great place to start.
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Jane McGuire

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Fitness editor

Jane McGuire is Tom’s Guide’s Fitness editor, which means she looks after everything fitness related – from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she’s not pounding the pavements, you’ll find Jane striding round the Surrey Hills, taking far too many photos of her puppy.

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