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:
Been working on a new way to help support you in your training and nutrition journey.
Should be ready in a week or so.
If you've been trying to lose weight or build muscle and haven't seen the results you wanted yet, this new system will help you get there. It makes the process faster, easier, and more effective than ever before.
I launched a beta program earlier this year and now have a working prototype. I can take on a limited number of new clients before the end of the month.
If you're interested, keep an eye out for the next couple of letters.
Let's start fall strong.
ONE REFLECTION FROM ME
I struggled with my health for decades.
But I never talked about it.
Struggling with psoriasis as a young boy, I later faced cystic acne, bloating, fatigue, and low confidence in my body for years.
20 years of skin problems and gut issues.
So I set out to learn about health.
And the more I learned, the more I realized that everything I had learned about 'health' was backward.
Eating animal protein and animal products has been carefully studied for decades in some of the biggest landmark studies, including the China Study, the Nurses' Health Study, the Adventist Study, and at some of the finest healing centers in the world, including TrueNorth Center and the Hippocrates Center.
But the corrupt 3 of Big Food, Big 'Med', and Big Pharma have a strong pull on what we learn and don't learn.
Most people have never heard of the naturopathic philosophy of Natural Hygiene.
Just like most people have never heard that the more animal products you eat, the higher the risk of diabetes, cancer, and heart disease (along with nearly every other modern disease).
So health isn't taught correctly.
Everything is upside down.
And society sees you as the weird one for eating meat.
But that's exactly why you should keep walking your path.
The world, society, and families need positive health examples.
If that's you, I acknowledge your efforts.
If not, this health path is open to everyone.
Eat more plants, focus on health, and lead by example.
Lesson: Being the weird one usually means you're doing something right.
3 IDEAS FOR YOU
I.
Getting lean is simple.
Most people overcomplicate the process. I did for years, too.
Fat loss is simple: eat fewer calories than your maintenance. This tells your body to use its stored energy (fat) for fuel.
It’s like deciding to stop shopping and start relying on your pantry. You’re using the energy you already have instead of continuing to pour more energy into an already full car.
I’ve made the same mistakes as most people with weight loss (fat loss). I’ve obsessed over calories. I’ve used every dieting approach. I’ve tried intermittent fasting for months on end.
Some things worked. Others not so much. So things worked great when I had internet access. Others didn't when I didn’t know how to navigate my health without 3 apps.
Simpler is better for sustainable fat loss.
And sustainable = lifelong.
II.
If you want to drop body fat and keep muscle (and even build a little), carbs are your best friend.
Sure, they store 3 grams of water per 1 gram of carb… but we run on carbs.
The healthier your carb sources (fruit-dominant, veggie-rich), the better your workouts will be.
It also makes fat loss easier when you’re eating in abundance low-calorie, nutrient-rich meals.
The better your fuel, the better your results.
Eat for nutrients first.
III.
Your environment and relationships are two major health factors you can influence easily.
You don’t need constant willpower or effort for this. This domain comes first.
When you set up your health relationships and environment, 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 this up for success first creates a big win for your long-term health success.
Put the big rocks first.
ONE QUESTION FOR YOU
What's the best outcome of you taking ownership of your health habits? What's the worst outcome?
Client Spotlight
1 QUOTE FROM OTHERS
I.
“Sometimes, if you stand on the bottom rail of a bridge and lean over to watch the river slipping slowly away beneath you, you will suddenly know everything there is to be known.”
― A.A. Milne
All or nothing...
It's a mindset I struggled with for years.
These days, it's more of something vs nothing.
Something is always better than nothing.
As promised, your 1-3-1 Friday in less than 5 minutes.
Until next week,
P.S. They had 1 year left to live. Until this happened.
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83 Alta Avenue, Yonkers, NY 10705
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