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:
Enjoy diving into the new resources above.
The YT video shows how to break stubborn weight-loss plateaus. This guide is a multi-month project that captures my lessons from the past decade.
I share our brand-new ZH6 Stack, how it works, and how you can apply it to your health.
I've taught and coached The Stack for the past 10 years. However, I only recently formalized it into a complete methodology.
If you care about high-performance health after 40 and want to build a lean, strong body with vitality and energy, this is the roadmap I wish I’d had 20 years ago.
Bookmark this guide if you don't have time to read it now, and enjoy it when you do.
In other news, we’re closing the doors for our 30 Day Health Challenge tonight. But since we’ve had extra inquiries, I’ve extended the deadline by 24 hours. It'll close tomorrow night at 11:59 EST.
I also opened up 2 extra spots since we hit full capacity yesterday.
It comes with extra bonuses and a full health stack to give you the best ROI in minimal time.
You can read the full details here.
Your Health Promise
Love it or leave it — unconditional. Not satisfied for any reason?
I’ll send over a full refund. No questions asked. You can even keep the challenge course for free for the lifetime of the curriculum.
‘Stay consistent’ promise. If you show up 90% of the time, follow the program, and by Day 30 you don’t feel stronger, leaner, and more energized, I’ll refund you fully. You’ll also get a free spot in the next cohort, and I’ll create a custom 30-day health plan just for you.
400+ clients. 8.5 years. This system works when you show up.
Why put off investing in your best asset - your health?
Here's the details again.
(*If you wanted to do the challenge but the timing wasn't right, as a few people mentioned to me, keep an eye out for a new project I've been working on, releasing later in September. If you want to drop body fat and build muscle in less time, this will be for you.
ONE REFLECTION FROM ME
Standards are your base.
Even if it’s summer and you’re busy traveling, with family, or with new projects, your health can still thrive.
Which is why standards exist.
For example, being in Poland the past few weeks has been a reminder of why standards are so important:
- My sleep has restabilized
- My workouts haven't skipped a beat
- My nutrient intake and meals have stayed high
- My time in nature, soaking up sun, grounding, and breathing fresh air, has actually increased
- My morning routine of silent meditation, visualization, and Qi Gong has kept its standard
Standards are the bare minimum that you're not willing to tolerate going beneath.
We all have standards.
You might have a standard of time spent with your kids, for example.
Or a standard of time with your spouse.
It might be a standard for your quality of life. I don’t tolerate chemicals in our home. Even when visiting family, I've invested in a strong air filter to protect us. This is important, especially on Sundays when everyone decides to wear perfume.
Or maybe it's a standard for how you treat those you love...
Recently, I snapped at my wife for something so insignificant...yet, I dropped my standard for communication.
Your standards are your floor.
They're not your goals.
They're your non-negotiables.
Like all things we value, standards become part of who we are.
And that's what makes them so powerful:
You can take them with you anywhere in the world.
It's the secret sauce I've found for sustainable and permanent health & fitness results.
It's also part of the ZH6 Stack, which I expanded on more over here.
However you use them, standards will never fail you.
And if you want faster health results?
You only need to raise the bar on your standards.
Standardize before you optimize.
Then, raise the bar on your standards as needed.
Slow is smooth and smooth is fast.
Your health is really the sum of all your standards (conscious or unconscious).
Lesson: The secret to health is simple: create the right health standards.
3 IDEAS FOR YOU
I.
I've lifted weights for 15 years and been an athlete for nearly 25. I've done almost everything in fitness, so I get it.
Fitness can be a lot.
But it doesn't need to be that way.
Try to find your 'good enough'. Not what's most 'optimal'. But what's good enough for you.
You don’t have to change 50 things in your exercise or diet each month to improve your health and body for life.
In fact, you only need to do a few things correctly over an extended period of time.
Nail the fundamentals, and the rest falls into place.
Instead of more, strive for less.
II.
If there were 2 big rocks you could move in your health, then they would be:
A. How much you eat
B. The quality of food you eat
These 2 rocks could change the quality of life more than nearly anything else in exercise and nutrition.
Energy balance is simple: it’s the measure of how much you eat on a daily basis.
For the average American on the SAD diet, they usually eat more than they need.
In other words, they’re overeating.
The goal of energy balance is to maintain a stable energy intake for most of our lives.
The human body is an incredible biological organism.
Modern food has changed our taste and bodies. We can easily overeat and still feel hungry, even when we're full. This often happens because of nutritional deficiencies.
So if you’ve got extra body fat to drop, a negative energy balance is your next step.
It's simple, not easy.
But simple works.
III.
Fruits. Vegetables. Whole foods from the soil.
This is the foundation of anti-inflammatory nutrition.
The world we live in is flooded with inflammatory food, lifestyle, and exercise.
Inflammation is the precursor to disease.
This topic could be studied for years. But if you want a quick summary, just focus on the first sentence of this section. It tells you everything you need for "good enough."
Let’s revisit it again:
Fruits. Vegetables. Whole foods from the soil.
Can you do more? Of course. You can always do more in health and fitness.
But finding your MED, or minimum effective dosage, is equally important.
‘What’s the bare minimum I need to do to see the best results possible?’
While MED is used more often in exercise science, it’s equally helpful for nutrition and health.
You don’t need to do everything to be very healthy and well.
When you pair energy balance (how much you’re eating) with anti-inflammatory nutrition, you create a unique place to live from:
Bulletproof health.
It’s a place free from disease, obesity, lack of confidence, and health crises.
It’s a place all of us can achieve.
Health is always possible.
ONE QUESTION FOR YOU
What's your 'good enough' for your health? Are you living from this consistently?
Client Spotlight
Tired of unwanted inches?
Liza wanted to drop 20+ lbs, coming in as a busy mother, moving into a new house, and working full-time.
A busy high-achiever, she loved her cardio sessions but wasn't used to strength workouts.
She wanted to build long, lean muscles without living in the gym, while feeling confident in her body and in a bikini.
Over 16 weeks, she’s dropped 5+ inches from her waist. She’s also dropped 20+ lbs while gaining several pounds of muscle during her first 4 months together.
She’s most likely the strongest woman in her gym, according to her strength stats, with her leg press over 300+ lbs per set.
She’s also tightened up, gotten leaner, built lean muscle, and felt more confident in her body and fitness than she has in years.
The right strategy and accountability can change everything. They can help you move forward after years of being stuck.
And did I mention she’s a busy mother with 3 energetic kids?
She’s a role model for her family and leads by example.
Don't underestimate the importance of the right plan for your body and fitness.
Use the right exercise and nutrition methods to succeed.
Health truly is your first wealth.
1 QUOTE FROM OTHERS
I.
“The main trouble with the average individuals of present-day civilization is that they refuse to think. They prefer “mob thinking”. Because everybody else does it, it must be right. The real facts prove the opposite to be the case.”
― Arnold Ehret
Had a village festival here last week.
Had a fun time with all the kids here.
And this year it didn't rain.
So, even better.
As promised, your 1-3-1 Friday in less than 5 minutes.
Until next week,
P.S. Just enjoying time outside this week.
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83 Alta Avenue, Yonkers, NY 10705
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