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:
I really enjoyed writing the guide above; it compiles 15 years of health insights and nearly a decade of coaching others through their weight loss and health journeys.
Enjoy reading. :)
ONE REFLECTION FROM ME
I've had nearly every problem you can have.
- Financial problems
- Relationship problems
- Family problems
- Quality of life problems
- Moving and location problems
For every problem I've had, there's always one problem that supersedes them all:
Health problems.
In fact, when I have even one health problem, it drains my energy.
Aside from rare genetic disorders or birth defects, most of us shouldn't have health problems for the majority of our lives.
Don't make the exceptions the norm.
We've normalized a society that's designed to keep us fat, sick, and miserable.
Every one of us knows someone close (or ourselves) who struggles with a health problem.
That is not natural.
But it's been normalized.
A lean, strong, healthy body and calm psyche are rare.
Some people are lean but unhealthy.
Others are strong but overweight.
Most people never combine a healthy, strong, and confident body with a calm, neutral psyche.
So we stay stuck in the cycle of samsara.
A circle of suffering that we've all unconsciously agreed to.
But nothing is permanent.
We can all change.
A decade ago, if you asked me if I'd be where I am today in my health, life, confidence, and family, I would have laughed.
It would have seemed unfathomable.
I wouldn't have believed you.
Little by little, you climb your own health mountain.
It's the best investment you'll ever make.
The ROI is limitless, and the risk is low to zero, as long as you don't give up and keep moving in the right direction.
Leverage the one area in your life that opens up everything else for you:
Your health.
It's the gift that never stops giving back.
Lesson: The greatest wealth is and always will be health.
3 IDEAS FOR YOU
I.
Your environment matters. More than you realize.
Your environment and relationships are two simple areas you can shift quickly.
You don’t need constant willpower or effort for this.
When you set up your relationships and environment for health, everything else gets 10x easier.
Anti-health habits are real and can sabotage even the best intentions.
A simple example is having a partner who doesn’t support your health goals or a kitchen full of junk food.
Both can undermine your long-term health goals.
So, setting them up for success first creates a big win for your long-term success.
Environment always comes first.
II.
Everything in your exercise programming should have a purpose.
You can use the same approach in your fitness.
Instead of trying to do everything all at once, focus on your MED.
‘What’s the bare minimum or minimum effective dosage I need to apply to see the best results? ’
Research backs this up. According to this study:
“Just 90–120 minutes of strength training a week may deliver some of the biggest long-term health rewards, according to a study tracking more than 147,000 people for 30 years.”
Above 120 minutes, disease risk didn't decrease further.
In other words, the MED was already hit by 90 minutes per week.
The results improved even more with cardiovascular training. This helped reduce disease risk further.
Cardio exercise over 7.5 MET hours lowers the risk of death by 26-43%. MET shows how many calories you burn during activity compared to rest.
Less is more when you’re doing the right things.
III.
Who's Novak Djokovic?
Holding the world’s longest-ever No. 1 ranking for years, Novak has won it all in tennis.
His nutrition, exercise, and health habits match his discipline.
Not surprisingly, he focuses on the same pillars that make up the ZH6 Stack.
Here’s his health protocols:
- Eats fully plant-based
- Focuses on whole foods from the soil
- Balances resistance, cardio, and athletic training
- Prioritizes sleep, rest, and recovery (especially as an older athlete)
Before he became the world’s best tennis player, Novak struggled. His performance and health were slowly falling apart.
Chronic inflammation plagued his body, and being #1 was a faraway dream.
But then, he changed his diet. He removed gluten, dairy, and meat.
He began adding fruits, vegetables, and whole foods.
The results speak for themself.
He used plant-based fitness and nutrition as his weapons on the court.
That's how you become the best.
ONE QUESTION FOR YOU
What's your health goal over the next 70 days? How do you plan on ending the year strong?
Client Spotlight
1 QUOTE FROM OTHERS
I.
“Some people think the ‘plant-based, whole foods diet’ is extreme. Half a million people a year will have their chests opened up and a vein taken from their leg and sewn onto their coronary artery. Some people would call that extreme.”
- Dr. Caldwell Esselstyn
Apple farm this weekend.
Been waiting for this for a while.
Best apples I have each year.
As promised, your 1-3-1 Friday in less than 5 minutes.
Until next week,
P.S. Believe in yourself. Every day.
If you found today's letter helpful, please share it with a friend or family member who might find this useful using the link below:
https://zhanayhealth.com/newsletter
Our work at Zhanay Health relies mainly on positive word of mouth, so I appreciate you taking a second to forward this newsletter.
|
Whenever the time is right, here's a few ways I can help further:
|
|
Didn't enjoy this email and want to be permanently removed from all future letters? Unsubscribe here.
To change your email or preferences, manage your profile.
83 Alta Avenue, Yonkers, NY 10705
|