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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.

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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
• 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 (3 left).

*I’ve added a special discount for those who finish our Reset Challenge. If you took part and completed it, check the curriculum for your extra discount.

If you weren't part of Reset, I'd suggest applying earlier, since we review applications in the order received and then move others to the waitlist.

The faster you apply, the better your chances of getting one of the few spots open this round.

If getting lean, strong, and healthy while being a positive role model for your family is important, this is a great way to start fall in your best health.

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.

Learn more below.

Get lean and strong this fall

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ONE REFLECTION FROM ME

Health is your baseline.

Without it, you don't have much.

Over the past few years, I've invested more time, energy, money, and effort than I did in the prior 2 decades.

Interestingly, my health investments are closely linked to my performance and creativity.

Over the past 18 months, here's how my creativity has been positively impacted by my health increases:

• Launched a new podcast with 35 episodes published (Zhanay Health Podcast)
• Launched a new YT channel; 20+ videos published (Gabriel Zhanay)
• Published an ebook titled High Performance Vegan Secrets. I’ve retired it as I focus on two new writing projects this year.
• Wrote an email course with 9 days of fat loss and muscle-building content
• Redesigned and rebuilt our client Accelerator Program (brand new curriculum)
• 3+ years of writing the 1-3-1 Friday every week, with only the rare occasional week I wasn't able to write
• Launched our blog with 12+ long-form, in-depth guides written by me (no ghostwriters or AI writing).
• Launched our Reset Challenge and Rebuild Program, and I'm currently revamping our Accelerator Program and a potential hybrid in-person coaching/training offer I've been working on.
• Rebranded our business from Vegan Fitness Redefined to Zhanay Health (much bigger project than I expected...)

This a quick snapshot of what I've worked on and created the past couple of years.

I share this to highlight the fact that the healthier I've become, the more energy, clarity, and focus I've created in my life.

This is in the midst of:

• Moving from a hurricane-hit city (Asheville) further south to a new city
• Having our son born and raising a young child the past few years as a stay-at-home dad (plus, starting to homeschool him) without external help (no daycare or nearby family near us)
• Visiting our family internationally 3x in Poland the past few years
• Visiting our family up north in New York countless times
• Traveling to Colorado as my wife finished her medical Qi Gong practitioner license
• Navigating my abuelo's passing earlier this year

It hasn't been easy. But it's been possible with higher and higher levels of health.

I've been an athlete for 25 years.

I've lifted weights for 15 years.

I've coached for nearly 10 years.

But my health is the single greatest asset I have in my life.

Without it, I don't have much.

You can't have strength, fitness, or athleticism without health.

Ironically, the more I've focused on my health, the easier my fitness has become.

Sure, I've taken hits with protein and some muscle.

But the trade-off is priceless.

I doubt I could have accomplished even a fraction of the things above without my rejuvenated health.

So I've learned to put what matters first.

And I keep reliving this lesson every day.

Lesson: The greatest gift you can give yourself is your health.

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3 IDEAS FOR YOU

I.

Living in a perma diet (permanent) isn’t sustainable.

I’ve felt the pull to want to live longer in a deficit (than I should), and it’s unhealthy.

Instead, once you’ve hit your body composition goal, give yourself grace to return to a healthy amount of food.

Starving yourself and restricting food is a quick way to spiral downward in your health.

Hit your goal, come back to baseline, and live from there.

Dieting forever isn't a way to live.

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II.

My favorite sources of plant protein to hit 150 grams of protein daily:

• TVP
• Tofu
• Tempeh
• Pea protein
• Fava beans
• Rice protein
• Lentils (carb but high protein)

For most people, getting enough protein isn't the issue.

It's keeping fat low and getting plenty of critically clean carbohydrates.

Put healthy carbs first, lean plant proteins next, and healthy fats last.

Prioritize what really matters in health.

Society has things backward.

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III.

My top 7 health standards for staying lean year-round:

• Walk 7-10k steps daily
• Get 8 hours of quality sleep daily
• Lift weights 3-4x a week at 85% intensity
• Stop eating at least 3 hours before bedtime
• Eat an abundance of fruits, veg, wfpb, & plant protein
• Eat biggest meals earlier in the day and smaller meals later
• Eat slightly below fullness (where you feel ‘good’ not stuffed)

Less is more when you're doing the right things.

Stop saying yes to more health habits and focus on the right ones.

Do less, better.

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ONE QUESTION FOR YOU

What's one health habit you'd like to install in the next 30 days?

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Client Spotlight

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1 QUOTE FROM OTHERS

I.

“Many people dedicate their lives to actualizing a concept of what they should be like, rather than actualizing themselves.
This difference between self-actualization and self-image actualization is very important. Most people live only for their image”

― Bruce Lee

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Love this time of year.

Fall is officially here.

Apple farms and pumpkins.

The simple things make life better.

As promised, your 1-3-1 Friday in less than 5 minutes.

Until next week,

P.S. Lemon water is my favorite morning drink; you should try it too.

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