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 one personal health insight, three actionable tips, and one concrete action step. Let's dive in.

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What's in store for today:

• Ever wonder what the fat-loss process actually looks like and how it works? Today's edition will explain what and how.
• The healthiest oil to have in your kitchen.
• My 3-part morning routine for day-long confidence.

I approach my health from two angles:

Defense and offense.

I used to attack from the only offense.

Let me explain what I mean.

When you focus on your health, you have certain outputs:

• Workouts
• Healthy meals
• Steps
• Meal prep
• And more

These are all the things that you do.

Aka, it's what you out-put.

But there's also defense.

Until the past few years, I didn't think/focus so much on defense.

I believed that a great offense could make up for a poor defense.

It's like in soccer.

It doesn't matter if you score 3 goals every match if you keep letting in 4 goals too.

You'll end up losing the season even with a high goal output.

Defense is different from offense in your health.

It includes:

• Protecting your water from heavy metals
• Avoiding troublemaker foods (that feed bugs and parasites)
• Being mindful when using public toilets
• Buying minimally processed and organic (when possible)
• Turning off 5G and avoiding EMF radiation
• Turning off blue light in the evening

And more.

You can have the best offense, but your defense needs work if your health is poor.

When you have a great health offense and a solid health defense, this is when you create the holy grail of health:

Optimal health, day-long energy, and radical strength.

It's hardly seen in modern society.

Current culture worships the person who climbs to the top of the ladder, no matter the cost.

It fails to recognize those who pursue self-growth, health, and a centered life.

To be healthy in today's society means to go against the grain.

It means honoring yourself at the highest level while becoming your best self daily.

If you're on this path, I acknowledge you.

We need more humans who lead by example.

Lesson: Health is more than workouts and macros. You aren't a fitness product. You're a human being.

Here's Your 1-3-1 Friday:

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1.) The science behind fat-loss

Losing body fat isn’t magic—it’s science.

But most people overcomplicate it.

If you’ve ever felt confused about fat loss, I'll break this down for you.

Let’s dive in.

What Is Fat Loss (Lipolysis)?

Fat loss happens when your body breaks down stored fat and burns it for energy.

Your body stores fat in fat cells (called adipocytes) as a backup energy source.

Storing fat can help with survival. Yet, too much fat can lead to health issues and make you feel sluggish.

Lipolysis is just a fancy way of saying "breaking down fat."

Your body pulls fat from storage, turns it into fuel, and burns it off.

But here’s the catch: Your body only burns fat when it needs to.

You need to create the right conditions to lose fat and keep it off.

This enables your body to use stored fat instead of keeping it.

How Fat Loss Actually Works

There are 3 simple steps your body goes through when burning fat:

1. Release (Lipolysis)
   • Your body releases fat from fat cells when you eat fewer calories than you burn (caloric deficit).
   • This happens because your body needs more energy than it's getting from food, so it taps into stored fat for fuel.
   • Hormones like epinephrine (adrenaline) trigger this process.
2. Transport
   • Once fat is released, it travels through your bloodstream to be burned for energy.
   • This is why staying active helps—exercise transports your body and uses more fat for fuel.
3. Burn (Oxidation)
   • Your body uses tiny power plants in your cells, called mitochondria, to burn fat.
   • When this occurs, fat changes into energy. The remaining byproducts exit your body through breath, sweat, and urine.

Key Point: If fat isn't used for energy, it just gets put back into storage—so using it is essential.

The #1 Rule of Fat Loss: The Caloric Deficit

The only way to lose fat is to burn more calories than you eat.

We call this a caloric deficit.

Your body won’t burn stored fat unless it needs to. If you're eating more calories than you burn, your body keeps storing fat instead of using it.

Lyle McDonald (a top expert in fat loss science) explains that fat loss is always about energy balance.

That’s why the BEST diet for fat loss is the one you can stick to.

How to Burn Fat Faster (and Keep It Off)

Here’s how to make it happen faster and more efficiently:

1. Eat in a Caloric Deficit
   • Track your food and make sure you’re eating slightly less than you burn.
   • A good starting point: 500 fewer calories per day = 1 pound of fat loss per week.
   • Focus on high-protein, whole plant foods (to stay full and keep muscle).
2. Strength Train 3-4x per Week
   • Lifting weights helps keep muscle while losing fat.
   • More muscle = higher metabolism = easier fat loss.
3. Get Enough Protein (Even as a Vegan)
   • Protein keeps you full and prevents muscle loss.
   • Aim for at least 0.7-1g of protein per pound of body weight (ex: 120-160g for a 160-lb person).
   • For fat loss, aim for 1.0-1.3 grams of protein. This helps preserve muscle. If your protein intake is low, start with the first suggestion. Then, gradually increase your protein.
4. Move More Throughout the Day
   • Walking, standing, and taking the stairs all help burn extra fat.
   • Aim for 7,000-10,000 steps per day.
5. Prioritize Sleep & Stress Management
   • Poor sleep and high-stress mess with fat-burning hormones.
   • Sleep for at least 7 hours each night. Also, manage stress by meditating, journaling, or doing relaxing activities.

2.) The healthiest oil on the planet

Coconut oil has been celebrated for years as a superfood. It may help heart health, brain function, and weight management.

But is it truly the healthiest oil on the planet?

Here's what the research says.

What Makes an Oil Healthy?

The healthiest oils are determined by:

1. Fat Composition – The ratio of saturated, monounsaturated, and polyunsaturated fats.
2. Oxidative Stability – How well the oil resists damage when heated.
3. Impact on Heart Health – Effects on cholesterol, inflammation, and arterial function.
4. Metabolic Benefits – Influence on fat metabolism, weight management, and cognitive health.

Coconut oil stands out because it is 90% saturated fat, making it highly stable for cooking.

Its medium-chain triglycerides (MCTs) are not like animal-based saturated fats. This difference has led to growing interest in its possible health benefits.

Does Coconut Oil Improve Heart Health?

One of the biggest controversies around coconut oil is its effect on heart health.

Since it’s high in saturated fat, many assume it negatively impacts cholesterol.

However, research suggests the effects are more complex.

Studies show that coconut oil increases LDL ("bad") and HDL ("good") cholesterol. However, experts still debate its overall impact on heart health.

Coconut oil has lauric acid, which seems to boost HDL levels. This may help support how arteries function, unlike animal-based saturated fats.

However, the American Heart Association still recommends limiting saturated fat intake.

Metabolism and Weight Loss: Can Coconut Oil Help?

MCTs, found in coconut oil, are rapidly absorbed and used for energy instead of being stored as fat.

Research suggests that MCTs may slightly increase calorie burning and fat oxidation.

But these effects are small. Coconut oil is still high in calories, so eating too much can lead to weight gain.

Is Coconut Oil the Healthiest Oil?

Coconut oil has benefits for cooking, metabolism, and HDL cholesterol. However, it is not a miracle oil.

Bottom Line: Coconut oil can be a helpful part of a balanced diet. However, use it in moderation. Pair it with whole plant-based fats like avocados, nuts, and seeds.

3.) My 3 part morning routine for day-long confidence

Every morning, I start with a simple routine.

I do these three things to start every day with confidence, focus, and drive.

I've used this routine for almost 8 years. I make small tweaks and optimize it each year.

My current version has been the most optimal so far.

Here's how it works:

• I sit on a meditation mat, but a chair or pillow works, too. Then, I focus on my breath for 10 to 15 minutes. If I'm busy or have a late morning, I might meditate for less time.
• I then offer gratitude and thanks for 1-3 things in my life.
• I finish a 2-5 visualization. I sit quietly and focus on my goals for the day. I picture how I want things to unfold.

The reason I've found this to be a deadly combo for confidence?

• Silence is healing. Most of us are carrying trauma, anxiety, frustration, worries, and more for years on end. When you're silent with yourself, you can start seeing the suffering your mind creates. And what you're aware of, you can start to change.
• Gratitude is a transformative state. It's impossible to hold a negative emotion at the same time as gratitude. Doing silent sitting first helps you process your dark and light sides. It also gets you ready to focus on the positive things in your life. This can change your life when done daily.
• Finally, I close out with reality creation. We all create our own reality (whether we admit this to ourselves or not). The mind will accept what's given to it, whether it's real or not. Your imagination is one of your most powerful mental faculties. It gets stronger with use. Using your imagination is like exercising a muscle. It helps turn your desires into reality more quickly. Try it and see how it goes.

With the last point, I'll add that mixing emotions with your thoughts is equally important.

Your mind is an incredible part of who you are.

Most of us never learn how to train our minds.

When you do - things start to get interesting in life.

We're multi-dimensional beings... not just physical bodies.

Onwards and upwards.

1 Action Step

Take time to reflect on your past few weeks. What's one positive thing that you've done/created? What's one thing you want to improve?

Client of the Week

Crystal is a busy mom and wife.

Taking care of her two boys keeps her days busy.

Yet, losing confidence in her body and health as she aged felt uncomfortable.

She no longer had the strength or stamina to do things she loved and felt like her eating habits weren’t creating a positive example for her sons.

So we got to work.

Strategy: Our first order of priority was getting her workouts dialed in. Although she was resistant to lifting weights (especially heavy ones) early on, we started to ramp up.

Starting with a minimum standard of 3 strength workouts, we later scaled to 4 workouts paired with 2-3 days of cardio (which she enjoyed and we did for HEALTH benefits, not fat-loss).

We then analyzed her nutrition and worked on the key priority areas, including her protein and carbohydrate intake.

Having done multiple diets and fitness programs in the past, our main goal was to achieve sustainability and keep her results vs. quick fixes.

Tracking her food was her first action step, and doing this for 4-5 days a week kept this sustainable.

We also discussed mental fortitude and the importance of self-care, even as a busy mother leading her family (which she sometimes forgot to do).

Wins: Net loss of 12 pounds of body fat, 4 inches off her waist, confident with her eating choices, and more energetic than she felt in years.

She also started to look forward to her workouts and feel more confident with her body, which rippled into a new career that gave her joy.

Despite several big family trips (one to Arizona and a solo trip to England), she stayed on track with her goals and made significant progress.

Testimony of her commitment to her health.

​Apply here to get lean, strong, and healthy using plants. The deadline to apply each month is the 20th. Create your best health and body using a fitness system that's handcrafted for you.

One Quote To Finish Your Week Strong

Sometimes, it feels like laundry is never-ending.

When one load is down, two more are waiting.

I guess I'm accepting this now.

Catch ya next week,

References

• Eyres, L., Eyres, M. F., Chisholm, A., & Brown, R. C. (2016). Coconut oil consumption and cardiovascular risk factors in humans. Nutrition Reviews, 74(4), 267-280.
• Mumme, K., & Stonehouse, W. (2015). Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. Journal of the Academy of Nutrition and Dietetics, 115(2), 249-263.
• Sacks, F. M., Lichtenstein, A. H., Wu, J. H., et al. (2017). Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. Circulation, 136(3), e1-e23.
• Schwingshackl, L., & Hoffmann, G. (2014). Monounsaturated fatty acids and risk of cardiovascular disease: synopsis of the evidence available from systematic reviews and meta-analyses. Lipids in Health and Disease, 13, 1-11.