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:
Next week, we're running our annual Black Friday special for 7 spots per program.
- 15% off the 1st month of the Rebuild Program (3 tiers)
- 20% off the entire Accelerator 4-month Program (3 tiers)
Rebuild is for those who are self-sufficient and want highly specialized health & fitness programming with weekly guidance.
Accelerator is for those who want high-touch, 1:1 private coaching and accountability with highly specialized health & fitness programming.
Plus, if you apply and are accepted into either program, you'll also get free coaching until January 1st, 2027.
Which means your program clock doesn't start till January 1st.
Extra free coaching, program discount, and extra time.
Since I also have active clients who read this newsletter each week, we also have our annual client 'Black Friday' special too.
- Lock in your current program price (no tuition increase)
- Get an extra full MONTH of free coaching added to your program
- Free ticket to next live Zhanay Health event in person
Inflation increases every year. But your program price stays the same when you renew. No increase or extra fees on your end.
If you're an active ZH client, you can message me privately inside the ZH App with the word 'ZH26' or reply to this email.
If you're curious about working together inside Zhanay Health and have questions, feel free to reply to this email or book a free high-performance health assessment below.
There are no strings attached, and I'm happy to point you in the right direction even if it's not the right match.
So whether you're brand new to Zhanay Health or have been working together for a while, this is the best special we run 1x a year.
Doors open on November 1st and close on November 15th.
Apply for Rebuild or Accelerator and create your best health in 2027.
You can read more about our 100% results guarantee on our Rebuild page (applies to Accelerator, too).
ONE REFLECTION FROM ME
The healthier I've become, the more clearly I can see.
Most health problems have had clear and simple solutions for millennia.
In fact, most health problems aren't really health problems but societal problems.
We live in a society that's designed to keep us fat, sick, and miserable.
I never used to believe this.
But the healthier and fitter you get, the easier it is to see this for yourself.
Diabetes, most cancers, and heart disease shouldn't even exist if it weren't for the foods we eat, the lifestyles we lead, and the environments we live in.
The cycle of health problems continues as long as we let it.
We're all part of the problem.
Which means we're all part of the solution.
The more we take ownership of our health, the more we can positively influence those around us.
Most people will resist. That's okay.
The right people who are ready will respond to your actions.
The butterfly effect is powerful.
So, reality sucks for modern health.
But it can be changed.
Lesson: Test and verify things for yourself.
3 IDEAS FOR YOU
I.
Your initial calculations are just that: initial calculations.
Like everything in exercise and nutrition, the body will adapt. Getting your initial adjustments is important. It’s also useful to understand the principles of nutritional science:
The body constantly strives for homeostasis.
You change your calorie intake to change your body composition.
Your first adjustment is a hypothesis.
You may need to adjust the numbers from your first calculation. This depends on how your body reacts in the first 2-3 weeks.
My recommendation here is two-fold:
- Be patient with your results
- Track your data diligently
These both go hand in hand.
It's tempting to give up and cut calories when your macros seem off. But that's usually not the real issue.
Patience is key to body transformation.
Be patient.
II.
I follow a simple guideline.
It helps me estimate how long to keep someone in a deficit or surplus.
It's called the 4:2 ratio.
For every 4 months in a cut (deficit) or a build (surplus), return to your maintenance calories for 2 weeks.
Focus on the trends > fluctuations.
It is not perfect, but it accounts for metabolic adaptation.
This tricky mechanism keeps the body coming back to balance.
This will help you plan future adjustments, especially the duration of each fitness phase.
Plan for success beforehand.
III.
Don't trust me.
Even though I want to earn your trust through my writing, speaking, and videos, I believe trust must be earned.
I'd suggest questioning everything you hear or read online (and offline).
If you want credibility, I've helped hundreds of folks over the past eight years, both in person and online.
If I didn't do a good job, I wouldn't have work today.
But I believe trust is earned.
Which is why I invest hours each week in writing, speaking, and teaching to earn your trust.
The easiest way to spot fraud in the fitness industry is to test their knowledge and experience.
Early in my career, I believed every nutrition claim.
I thought cinnamon powder burned fat, intermittent fasting made you shredded, and training five days a week was the best way to build muscle.
So I've been burned more times than I can count by the industry that I loved.
Trust is earned, not bought.
I appreciate your attention and you being here.
ONE QUESTION FOR YOU
What's been your biggest health lesson from 2026? What would you change about your health this year?
Client Spotlight
Ines came to us at one of the lowest points in her life.
Postpartum, for several years, she suffered from depression and didn't like herself.
She also worked in a veterinary clinic.
There was a lot on her plate.
But she had reached the point where she had enough.
She could no longer afford to stop putting herself last.
At the bottom of the priority list.
As a plant-based eater, she also wanted to be a positive role model for her son and family.
She wanted to show others that eating plants meant living your best life and staying healthy.
But she felt incongruent.
Out of alignment.
So after applying for a spot inside our Accelerator Program, she was accepted, and we got started.
The second part of her fitness success was dedication to her schedule.
She needed to organize everything in her life.
The more structure Ines added to her health with our plug-and-play ZH systems, the easier it became for her to see amazing results.
After nearly 6 months, she had dropped 5+ inches from her waist.
Strategy:
- Four home workouts a week, later switching to gym workouts.
- Track nutrition five days a week.
- Do five minutes of deep breathing each time to turn stress into relaxation.
We also added lemon water every morning. This helped her avoid surgery for kidney stones since they dissolved naturally.
𝗪𝗶𝗻𝘀: Down 5 inches from her waist, 20 pounds of body fat, and in the best shape of her life since her pre-mom days.
All this happened during her busiest work season. She was also dealing with family challenges and the demands of being a busy mom.
If Ines can do it, you can too.
Health is simple when done right.
1 QUOTE FROM OTHERS
I.
"Don't Take Anything Personally. Nothing others do is because of you. What others say and do reflects their own reality, their own dream. When you are immune to the opinions and actions of others, you won't be the victim of needless suffering."
- Don Miguel Ruiz
The best thing that can happen to your health?
Taking full ownership of your actions.
It changed my life, and it can do the same for you.
As promised, your 1-3-1 Friday in less than 5 minutes.
Until next week,
P.S. Don't let the START stop you.
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https://zhanayhealth.com/newsletter
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