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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:

• ​The simple diet breaks manual (Guide)

If you've been waiting for the right moment to invest in your health, this is it.

For June, we're sharing a new 'free upon completion' program for 8 weeks.

8 weeks of programming and weekly guidance inside of our coaching app - to help drop up to 10 pounds or build your first 2-4 pounds of muscle.

It's $250 per month, for a total investment of $500 over 8 weeks.

But the cool part about this special?

If you complete the 8 weeks with 90% completion and are willing to exchange a positive review (if you had one), you can get your full investment back.

So basically, show up and do the work for 8 weeks. Drop 10 pounds and get lean (or build muscle and gain weight if that's your goal).

Then, get 100% of your investment back.

So the only risk is you not taking action and following through.

I've taken up offers like these in the past as a client, and, to be honest, they're among the best experiences I've had.

You need skin in the game to change (otherwise, you would have already done this with another free program).

This puts skin in the game.

So you're in the fire.

But you also have the ability to achieve the best ROI by getting your money back once completed, plus finally gaining momentum in your health & fitness results.

If getting lean, strong, and confident in your body resonates with you, this is for you.

I opened up 2 more spots for this special since they filled out in the first 48 hours after I sent last week's newsletter.

Grab yours by replying 'ZH' below, and I'll get your name added to the list (if spots are still available).

Let's kick off summer strong.

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ONE REFLECTION FROM ME

Focus is a superpower.

Especially in the world of health and fitness.

The longer you focus on your health journey, the more you'll see that much of what is promoted in fitness doesn’t really help your results.

Fat-burners, supplements, extreme workouts, or dieting fads eventually all fade away.

What remains is what's always worked:

The best health practices are grounded in practice and results.

The same goes for fitness.

If you're looking for the shiny fitness bullet, you'll probably keep getting fooled by the next 'sexy' marketing trend.

But with experience, you'll begin to discern what's factual from what's promotional.

Consistency with the fundamentals is what leads to high-level results.

It works for top athletes, leaders, CEOs, and high-performing parents everywhere.

It will work for you too.

Don't follow this pyramid like 95% of people do.

Focus on the right things in the right order.

That's what leads to lifelong success.

As a quick reminder, you'll most likely notice that my future newsletters may show up in your 'promotions' folder.

This is because when you add a new domain to an email service provider, you have to build up your street 'cred' and reputation with Google.

Kinda like rebuilding your credit score, but for email service providers.

With that said, if you'd like to make sure your 1-3-1 letters don't get tossed into promotions (or worse, spam), you can avoid this with the quick guide here.

The main takeaway from the guide above is to do 2 things:

• Move email from 'promotions' to 'primary' inbox
• Create a simple filter to teach Gmail that letters aren't spam (unless you think they are, in which case the reader is always right).

Glad to have you here.

Lesson: Health discernment leads to clear thinking and better choices.

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3 IDEAS FOR YOU

I.

Simply put, a weight-loss plateau is when you stop losing weight.

However, more specifically, it’s when you stop losing body fat during a fat-loss phase.

Many people try different diets to lose weight. However, most of these methods focus on total weight loss rather than just fat loss.

This is a problem. Many people think losing weight is the answer. But really, it's just part of the solution.

Achieving a healthy body fat percentage is a better indicator of overall health and longevity than simply tracking total weight loss.

When this happens, people react differently.

Some push harder with their workouts. Others try to do more cardio.

The cardinal sin most people commit is cutting calories too quickly before taking a broader look at their health.

This shortsighted approach can lead to poor long-term results.

This is a costly mistake that could easily be avoided by using a more strategic way of thinking vs short-term thinking.

Avoid drastic measures and look under your fitness hood first.

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II.

Don’t use a calorie reduction if:

• You haven't stuck to your diet consistently. You need to reach your caloric goal (within 85-90%) for at least 6 days. This means staying within 100 calories of that goal.

The reason is based on observational studies, which have made it clear that humans are terrible at estimating how much they really eat and how much they move.

• If your stress, sleep, and steps have been chronically off the mark, especially if you’ve been overstressed or sleeping poorly.

There’s a coaching adage that’s common in the health world that goes something like this:

So, as humans, we’re not the best at observing ourselves until we’ve developed a higher sense of self-awareness with tracking, data, and experience.

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III.

Your TDEE, or total daily energy expenditure, is how much energy you burn per day.

This decreases the longer you diet and remain in a caloric deficit.

A simple way to visualize this is with the following formula:

Target Daily Calorie Intake = BMR * Activity Multiplier – Calorie Deficit Needed

This is crucial since most people think that the longer they diet, the faster they’ll see results.

It’s not true.

The longer you diet, the harder and slower results will be, especially if you aren’t using diet breaks and making the right diet adjustments.

The body wants and strives for homeostasis at every opportunity.

It’s part of why we need to do exercises we’re inefficient at, to build muscle, and create a body transformation.

It’s the same reason why we need to respect metabolic adaptation.

Since the body (and metabolism) want to maintain the status quo, the longer you diet, the more your body will adapt to your current caloric deficit.

What once worked will start to work less.

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ONE QUESTION FOR YOU

What's one health obstacle you'd like to eliminate this week?

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Client Wins

Had a couple of client wins I wanted to share. One is recent. The other is from a while back. Both of them are still crushing it and creating health momentum.

Love reading messages like this each week.

If you aren't winning in your health each week, why not start this week?

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1 QUOTE FROM OTHERS

I.

“You may consider yourself an individual, but as a cell biologist, I can tell you that you are in truth a cooperative community of approximately fifty trillion single-celled citizens.”

― Bruce H. Lipton

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Really enjoying my workouts.

Lifting heavier. Moving faster.

Raising the bar on my standards.

Enjoy your summer fitness, too.

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

Until next week,

P.S. My favorite Messi goal of 2026 World Cup.