Learn what the top 1% of healthy humans do to create optimal health and strength. Every week, receive simple and practical advice in less than 5 minutes on how to create a lean, strong, healthy body using plant-rich nutrition, leveraged exercise, and depth psychology.
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1-3-1 Friday: Fat loss tool, liver health, and resistance training
Published 3 days ago • 6 min read
Welcome to 1-3-1 Fridays, my weekly newsletter, where I reveal evidence-based strategies to get lean, strong, and create optimal health.
For the last 48 hours, I've opened enrollment for our new program, Rebuild.
Tell me if this sounds like you:
You think you need to starve yourself to lose fat
You don't know how to eat to build muscle and strength
You’re confused about how to train to maintain muscle and maximize fat loss
You think fat loss means a rigid, joyless meal plan that involves giving up your social life
You don’t have time for long workouts that leave you beat and sore for days on end
You’re constantly second-guessing what you’re doing
You’ve tried fitness programs before that leave you hanging after the program ends
This is highly personalized, well-thought-out health & fitness programming for the go-getter.
If you're an action taker and want to get lean, strong, and healthy in minimal time, then this might be for you.
Plus, there are a few cool bonuses for the first few spots (only), as well as our Rebuild Promise:
'Love it in the first 30 days or leave - plus, I'll 'buy back' your first month from you'.
Spots are capped at 5 (1 left).
The faster you apply, the better your chances of getting one of the few spots open this round.
The program is $250 per month over 3 months. It's even less over 6 months and even less if you pay your investment in full.
Basically, the longer your time horizon in your health, the better the investment comes out cost-wise.
The average restaurant meal where I live in the South is around $60 for a family of three.
Multiply that by 4 weeks, and you're averaging nearly $250 a month in extra food expenses. Eat out one less time each week. In a month, you’ll cover your investment in your health.
Plus, grocery shopping gets cheaper when you buy healthier foods.
Rebuild gives you a clear plan and all the tools to lose fat and build muscle over the next 12 weeks and beyond. You won’t need a fad diet or feel confused.
To be clear: this isn't coaching or accountability (that's what our Accelerator, Inspire, and Mastery programs do).
This is highly specialized health & fitness programming tailored to your body and goals with weekly guidance.
Here's my personal Rebuild Promise to you:
Love it or leave it — your first 30 days, unconditional. If you're not satisfied for any reason, get a full refund, no questions asked.
Rebuild 90% Promise: Follow the Rebuild standards for at least 12 weeks, 90% of the time. If you can show me you did the work and followed the instructions, but still don’t feel stronger, leaner, or more energized, I'll refund 100% of your money, and I'll keep training you for free until you do.
I think they call this a win-win.
Priority spots open now.
Get the best value and reclaim your health and strength.
Dealing with a chronic autoimmune condition for 24 years and being overweight multiple times has taught me the importance of health.
You don't have much when your health is poor or you're out of shape.
The luxuries that we're taught to value:
Money
Houses
Lots of material things
Expensive vacations
The real luxuries that matter:
Health
Confidence
Inner peace
A family full of love
Freedom to do what you want
Society has it wrong.
If you follow the masses, you'll get the same results as everyone else.
When you start to think for yourself and question the reality we all live in, things can shift.
You start to realize that most health information is incorrect. That nutrition is never taught. Or that anyone is consistent with exercise.
It's a rare thing to find a calm, centered human being who's healthy, lean, and strong.
When you find such a person, spend time with them.
Ask them questions and learn from them.
Then, apply the same insights to your life.
Health is our birthright.
Focus on life's real luxuries.
Lesson: Spend more of your life with people who share your values.
3 IDEAS FOR YOU
I.
To drop body fat (not just lose weight), you need to give your body a reason to use its stored fat.
The reason is simple: eat less.
When you eat less, your body sees this as a signal to start using stored body fat as a new energy source.
Think of it like stopping weekly grocery trips and using the food in your pantry as backup meals.
That's basically what happens to your body.
When you eat less, your body then starts to use ('eat') stored body fat (your 'pantry') as a source of energy.
How many calories should you drop daily?
Around 500 k/cal per day.
This will give you a weekly net loss of around 3,500 k/cal, which is about how much energy is stored in 1 pound of body fat.
This is your starting point.
II.
If a deficit isn’t working for fat loss, there’s another way to ignite fat loss (contradicting my earlier insight).
Focus on optimizing your liver, spleen, kidney, and lymphatic system.
The liver is the body's main detoxifier.
9/10 people have sluggish livers.
If you want a high-performance liver that makes fat loss seamless, eat plenty of fruits and green leafy veg, and keep fats low (including high protein).
Dr. Graham’s 80:10:10 method can be very helpful in these cases.
Health isn't just about muscles and strength.
Organ health matters too.
III.
Most people aren't lifting correctly.
Here's how to use strength training during fat loss:
Try to lift weights for 3 to 4 days a week. Personally, I prefer 4 days for maintaining muscle, but 3 is the minimum you should do.
Aim for 80% intensity per set
Aim for 8-12 reps per set for hypertrophy. You might not build much muscle during fat loss, but some body recomposition can still happen. So, why not go for those bonus gains?
Focus on frequency and consistency over perfection and complexity
Track your workouts and focus on personal bests, even if they're not as frequent
Cap your workouts at 6-8 exercises while targeting volume + intensity as your main drivers
Keep it simple. Drop body fat. Keep muscle tissue.
Stay strong for life.
ONE QUESTION FOR YOU
Who inspires you to become healthier? Spend more time with this person.
Client Spotlight
Acknowledging some of our recent challenge wins!
1 QUOTE FROM OTHERS
I.
“If your mind is empty, it is always ready for anything; it is open to everything. In the beginner's mind there are many possibilities, but in the expert's mind there are few. ” ― Shunryu Suzuki
The last 90 days of 2026.
Where do you want to be on January 1st next year?
The countdown starts now.
As promised, your 1-3-1 Friday in less than 5 minutes.
Learn what the top 1% of healthy humans do to create optimal health and strength. Every week, receive simple and practical advice in less than 5 minutes on how to create a lean, strong, healthy body using plant-rich nutrition, leveraged exercise, and depth psychology.
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: ZH Podcast is back next week! For the next 7 days, I've opened enrollment for our new program, Rebuild. Tell me if this sounds like you: You think you need to starve yourself to lose fat You don't know how to eat to build muscle and strength...
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: For the next 14 days, I've opened enrollment for our new program, Rebuild. Tell me if this sounds like you: You think you need to starve yourself to lose fat You don't know how to eat to build muscle and strength You’re confused about how to train...
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: Top 4 muscle-building habits to get strong (plant-based) (YouTube) Next Friday, I’m excited to share an upgraded project. I’ve been working on it for the past few months. This project will help you get leaner, stronger, and healthier in less time....