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:
This is the last week; we're running our annual Black Friday special for 7- 3 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, message me privately in 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.
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 opened on November 1st and will 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 human body is amazing.
The past few years have taught me more about health than I would have ever expected.
Yet, I've felt like a fraud.
My level of muscularity isn't near where I was in 2021.
After I vowed to heal from psoriasis no matter what it took, I reduced my training and strength standards.
Instead of training 5-6 days a week, I dropped my standard to 3-4 days a week.
Instead of training for 60-90 minutes per session, I dropped my standard to 20-40 minutes per session.
And of course my protein intake continued to drop lower and lower each year.
I finally started healing.
I discovered the truth that only each of us can unlock for ourselves: our body has an innate healing system that will support us if we support it.
Only you can learn this for yourself.
It took me years to learn this.
Yet, I've felt like a fraud because:
- I don't walk around with an 8-pack every day
- My biceps or lats aren't as jacked as they used to be
- My strength numbers aren't as high as they were before
Even at my healthiest state, I've made myself wrong because I wasn't 'fitter' or more 'muscular'.
But I'm sharing this because ultimately this is my own projection.
I've let the pull of social media and what others think of me influence my health decisions.
Instead of walking my own path and letting others walk theirs, I forgot where I was temporarily.
Over the past few months, my training has stepped up a bit more as I've dialed in my workouts.
I've accepted the path I'm on until completion (and who knows what happens after...). But I also recognize that my life will never be the same after I hit my health goal.
You can't unlearn or unsee what your body is capable of.
So today's letter is a reminder to myself (mainly):
Believe in health. Don't compare yourself. Walk your own path. Trust in your body's healing ability.
And let go. Or be dragged.
Lesson: Your health path is unique to you. Don't forget that. Your health path is unique to you. Don't forget that.
3 IDEAS FOR YOU
I.
Let’s talk about why people regain body fat after dropping it.
There’s a few key reasons:
- It’s normal to regain ‘some’ body fat after being in a fat-loss phase for extended periods. Living at very low body fat levels (like below 10% for men or 17% for women) isn’t sustainable. This is true, no matter what you see on Instagram.
- You never released your prior ‘poor’ health habits that had gained the initial weight to start with. So your default will be to return to old habits, which can lead to weight regain.
- Your environment doesn’t support healthy habits, making it easy to regain weight. This happens often since many of us don’t take charge of our surroundings.
- Your beliefs about health are short-term. This means that even if you changed your habits and lifestyle to lose weight, you didn’t shift your identity or what you really believe about health.
- Your emotional ties to certain foods, especially high-fat ones, are tough to break. You often return to these tasty foods, which are designed to keep us wanting more, as well as processed options.
As you can see, there are multiple reasons why you might regain weight even if you already did the work to drop it.
The more awareness you bring to your behaviors, thoughts, emotions, and habits, the better your chances of keeping the weight off for good.
It's possible for all of us.
II.
Your environment influences more than you may realize.
In fact, nearly 50% of our daily health results come from our environments.
It’s that important.
Inside the ZH6 Stack, the first health domain that I teach is ecosystem design. It’s a fancy way of describing your environment, relationships, and areas around you.
The secret to lifelong health success?
Own the key health spaces around you, like your kitchen, office, and bedroom. Set health standards for each area. Consider your home and nearby exercise spots, too.
Taking ownership is a big part of weight maintenance results.
When you take ownership of something, you ‘own’ the behavior and result. You stop blaming others for the fact that there are always donuts in your fridge or the fact that you always wake up late.
You start ‘owning’ the results and behaviors in your life. If you aren’t happy with the rate of progress or results you’re seeing, you always come back to ownership.
Am I owning this area of my life? Or am I pretending to take ownership here?
The more ownership you bring to your health and life, the faster and better your health (and life) will become.
Try it out.
III.
If you want great health for life, watch each of these areas closely. They can pay off big time.
Here’s a few health standards I’d suggest using for regenerative health:
- Sleep 7-9 hours of quality sleep each night
- Keep your stress levels under a 5/10 (10 being the highest) as often as possible
- Walk outside in nature and get 10-15 minutes of sunshine
If you’re always stressed, not getting enough sleep, and missing out on nature, your health and weight may suffer.
Everything is interconnected in health.
There isn’t one ‘perfect’ health habit that you ‘do’ and then everything else you can forget about.
It’s an integrated and interconnected system.
When each health area in your life is thriving—like sleep, stress, sunshine, and steps—the whole system runs better.
It’s kinda like we were meant to sleep well, not be overly stressed, and spend plenty of time outside moving.
Nature knows best.
ONE QUESTION FOR YOU
Who's one person who could benefit from you taking more ownership of your health?
Client Spotlight
Want to get lean and strong even with a busy career?
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 also loved her cardio sessions but was unfamiliar with strength workouts.
She was keen on building long, lean muscles without living in the gym yet feeling confident in her body and in a bikini.
Over the past few months, she’s dropped 4+ inches from her waist. She’s also dropped 15+ lbs while gaining several lbs of lean muscle during her phase 1 body recomposition.
She's probably the strongest woman in her gym. Her leg press is over 350 lbs per set.
She’s also tightened up, gotten leaner, built 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 break free from years of being stuck and finally see results.
And did I mention she’s a busy mother with 3 energetic kids?
She’s a role model for her family, and I’m excited to keep watching her growth.
Don’t underestimate the value of a tailored fitness plan. It’s crucial for your body.
Health is the one investment that will keep giving back to you for decades.
Believe in health. It's always possible.
1 QUOTE FROM OTHERS
I.
"Whatever your discipline, become a student of excellence in all things. Take every opportunity to observe people who manifest the qualities of mastery."
- Tony Buzan
Hosting a Thanksgiving wfpb/raw potluck tomorrow.
Food is better with friends and family.
Enjoy your family time this month.
As promised, your 1-3-1 Friday in less than 5 minutes.
Until next week,
P.S. Omnivores and carnivores produce Vitamin C in their bodies. Humans can't. Guess what foods we need to eat in abundance?
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https://zhanayhealth.com/newsletter
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