Welcome to 1-3-1 Fridays, my weekly newsletter, where I reveal evidence-based strategies to get lean, strong, and create optimal health.
You'll receive:
- 1 reflection from me
- 3 ideas you can use
- 1 question for you
Let's dive in.
What's new this week:
This August, we're running our next small private 30-day fitness challenge.
I'm calling it the 'Health Reset'.
30 days. $27. 10 spots. Application only.
If you want to drop 4-6 pounds or build your next 2-3 lbs of muscle in less than 30 days, even as a high-achieving parent, this is for you.
Less is more when you're doing the right things.
It's a great opportunity to reset your health while creating massive momentum.
The early enrollment window is now officially open.
It comes with extra bonuses and a full health stack to give you the best ROI in minimal time. You can read the full details here.
Early bird enrollment will stay open until August 20th.
There's some cool extra bonuses if you apply and are accepted for the first 6 1 spot.
Here's the details again.
Your Health Promise
Love it or leave it — unconditional. Not satisfied for any reason?
I’ll send over a full refund. No questions asked. You can even keep the challenge course for free for the lifetime of the curriculum.
‘Stay consistent’ promise. Show up 90% of the time, follow the program, and still don't feel noticeably stronger, leaner, and more energized by Day 30 — I’ll refund you in full, give you a free spot in the next cohort, and I’ll personally build you a custom 30-day health protocol.
400+ clients. 8.5 years. This system works when you show up.
The main risk here for you?
Staying the same or continuing to decline in your health.
You're either moving forward or backward in health.
5 spots left, and the early-bird door closes tonight for extra bonuses.
Doors will close on August 28th at midnight for all enrollments.
Maintenance is always an illusion.
ONE REFLECTION FROM ME
My wife's cousin got married last week.
It was my first Polish wedding.
It was beautiful.
Rafa and Alexandra (Anna's cousins) changed their wedding style. They chose an outdoor setting by a running river instead of a Catholic church. Still, I enjoyed some typical Polish themes.
Dancing till late.
Talking till late.
Spending time with loved ones.
Meat is dominant in Polish culture.
So is alcohol.
Unfortunately, this isn't only at weddings.
Heart disease and cancer are rampant in Poland, as in many other 'modern' countries.
Obesity and being overweight are rising here as well with the increase of processed, fast food, and high-fat foods.
Poland has one of the highest cancer mortality rates in Europe, and the leading cause of death in Poland is cardiovascular disease.
I'll reference Dr. Caldwell Esselstyn, who won America's Doctor of the Year and was one of the world's leading heart surgeons for years:
'Cardiovascular disease is nothing more than a toothless paper tiger that need never ever to exist, and if it does exist, it need never ever to progress. Heart disease is a completely benign foodborne illness.'
Big Food. Big Medicine. Big Pharma.
The corrupt 3, as I think of them.
If people knew that the leading cause of CVD was food-based, there wouldn't be a revolution.
Most would shrug their shoulders.
Change has to come from within.
Many of my wife's family members have died from cancer over the years.
Many from my mother's side have died from the same.
My father-in-law (Anna's dad) and my mother have had cancer.
An uncle of Anna's who was at the wedding has cancer (currently).
He's the groom's father.
In the midst of celebration, the sobering truth of our ignorance, choices, and habits slowly reveals itself.
To shake and wake others up to the reality that we live in.
The ownership we can bring to our health.
To remind those we love that their health matters.
That it's never too late.
To spend a long, full life with those closest to us.
And to keep dancing the night away.
Believe in health.
It's always possible.
Lesson: Embody that which you want to share with others.
P.S. On a separate note, the podcast is on pause for the next few weeks as we're in Poland. Enjoy listening to our backlog of episodes here.
3 IDEAS FOR YOU
I.
Don't major in the minors.
The cost is higher the more you don't know.
It's why I believe education is the simplest path to lifelong health.
When you educate yourself, you reclaim your power.
You can't be fooled by the health and fitness industry anymore.
Take intermittent fasting, for example.
It's a great tactic when used correctly (like reverse fasting or chronobiology).
But people often use it incorrectly, especially when comparing women and men.
When it comes to sex differences, active women are not small men (quoting Dr. Stacey Sims).
Discernment is often the difference between consistent results and years of frustration.
Do less and think more.
II.
Many of the fasting benefits that are found with IF for men are sometimes detrimental to women.
A good example is neuropeptides.
Neuropeptides play a key role in reproductive health.
They help regulate sex hormones, appetite, body composition, and blood sugar levels.
Neuropeptide Y, which boosts appetite, is lower in women at rest and under low stress.
However, it rises more in women than in men during low food intake.
So intermittent fasting usually isn't the best option for women, especially over long periods.
Context > content.
III.
Simple systems beat complex tactics every day.
Here's a few things I would simplify with 'shiny object fitness' these days:
- Skip the high and low-calorie/macro days. Keep it simple: eat the same amount each day.
- First, set up your caloric deficit for fat loss. Then, make sure staying in a cut fits your schedule and lifestyle. Just because something sounds good doesn't mean you need to do it.
- Use heavy resistance training, but don't get caught up in 'sexy' fitness topics like TUT, tempo, and drop sets. Lift heavy weights 3-4 times a week. Focus on major muscle groups with big compound lifts. Add secondary lifts for smaller muscles. Keep workouts high-volume and low in exercise variety.
- Use protein powder instead of EAA's (essential amino acids). Save yourself the extra money and use a mix of pea and rice protein (70:30 ratio) if you're plant-fueled to get the same benefits as whey protein.
That's it.
ONE QUESTION FOR YOU
The last 90 days of the year are approaching. What would a successful end of this year look like for you?
Client Spotlight
‘I’ve struggled with being a busy manager while getting in the best shape possible’.
Brittany is a prime example of a woman who can do it all - yet keeps failing.
A former athlete, she had the drive, commitment, and ability to succeed in her fitness - yet she didn’t.
She had gained nearly 30 lbs and was tired of feeling lethargic and unhappy in her body and fitness.
She was struggling with:
- Running a construction site and leading her team, yet ending her days exhausted and overwhelmed
- Unsure of how to drop weight yet do this in a permanent and sustainable way
- No clear game plan and not sure which workouts and foods would give her the BEST results and best ROI
- Didn’t feel confident in her body and was overstressed, overworked, and lacked energy to enjoy her days.
It’s kinda like trying to go to the store without a shopping list.
You need a clear game plan to succeed with your body and fitness.
Without clarity, your fitness and health can perish.
That is why having the right strategy designed specifically for your body and health is even more important in the information world we live in.
Don’t let the start stop you.
Some of Brittany’s wins so far:
- Down 28 lbs even while traveling cross-country, leading her team, and moving to a new house
- Dropped 3 inches from her waist and down 2 clothing sizes
- Confident in her body and health and inspiring her partner to join her in her fitness journey (LOVE this)
- Able to be more present with her partner, cats, and friends with her newfound energy and focus - while seeing some of her BEST strength gains in the gym!
If she can do it, so can you.
Health is always possible.
1 QUOTE FROM OTHERS
I.
“Knowledge is power: You hear it all the time, but knowledge is not power. It's only potential power. It only becomes power when we apply it and use it.
Somebody who reads a book and doesn't apply it has no advantage over someone who's illiterate.
None of it works unless YOU work. We have to do our part. If knowing is half the battle, action is the second half of the battle.”
― Jim Kwik
One downside of living in the South?
Everywhere seems cold once I leave.
But at least I'm catching up on sleep, again.
As promised, your 1-3-1 Friday in less than 5 minutes.
Until next week,
P.S. The people who live the longest live here.
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