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:

• A cheap and easy way to build muscle faster without fads or gimmicks.
• Stop eating this food ingredient if you care about longevity and lifelong health.
• Drop your next 10 pounds using a proven fitness blueprint (tested for the past 8 years).

Data is queen.

Especially during fat-loss phases.

Working with a client last week reminded me of the importance of data; it always tells a story.

Most of us don’t know how to read data.

But the numbers become much more interesting when you know what to look for.

The first 2-4 weeks of entering a fat-loss phase can be the most challenging for new clients.

The reason is that your body is adapting to the new nutrition and exercise protocols.

Because of this, your 'weight loss' may look like it's stagnating, or worse, it may even go up.

You will lose fat if you reach your calorie goal at least 5 days a week and lift weights 3 days a week.

Ensure you get enough sleep, take enough steps, and manage stress.

But that doesn't mean it's linear.

Oftentimes, it can fluctuate up and down in those first few weeks.

This will challenge your mental and emotional fortitude.

Tossing in the towel is easy when things aren't going your way.

But persist.

Track your body weight, measurements, and photos each week. If you meet those metrics, you will see progress.

Usually, around the 3rd week or so is when you'll see a breakthrough.

Water weight, gut content, and muscle glycogen storage can hide fat loss.

The real story will become apparent by the end of your first month.

Then, you can keep building from there.

Focus on your behaviors, and the results will follow.

Lesson: Progress can occur even if it is not immediately visible. Stay patient.

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Here's Your 1-3-1 Friday:

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1.) Use this muscle-building enhancer

Creatine is a key asset to have when building muscle.

Many supplements are useless and provide no real benefits. However, creatine is different.

It has been shown to enhance muscle and strength growth greatly.

Creatine has been shown to increase muscle and strength by 10-20%.

Taking a small 5g scoop of creatine daily is worth the benefits.

But are there negative side effects?

Research shows that creatine is safe to use. It also boosts muscle and strength gains.

You may notice improved performance if you're vegan, plant-based, or avoid meat. This happens because creatine comes mostly from meat sources.

This means you benefit EVEN more than those who consume meat.

If you're thinking about using creatine in your fitness routine, here's what I'd suggest:

• Buy the single-ingredient version; it should say creatine monohydrate and be dirt cheap. If you see multiple ingredients or they jack the price up, it's probably not creatine (or they added things to it).
• Take 5g of creatine per day and aim to take it consistently. You’ll likely see a boost in performance and strength in 2 weeks or less. Just stick to taking the supplements and lifting weights weekly.

2.) Stop eating this common food ingredient

If you want to live a long, healthy life, sugar will NOT be your ally.

Sugar will do the opposite.

It will ensure your lifespan is less healthy and shorter.

Telomeres are caps on top of our chromosomes that protect our DNA.

The longer the telomeres, the longer our lifespan.

Studies show that people who drink 20 ounces of soda daily have shorter telomeres.

Correlation?

Absolutely.

Another reason to avoid sugar is addiction.

Sugar is AS addictive as heroin.

(Ever watch a child get upset when you take away their lollipop - it's like taking a drug addict's crack away).

Adults are very similar.

If you take away a man or woman's soda drink, candy, or favorite sweet, you have serious problems.

But there also needs to be a clear distinction between sugar that HARMS us and sugar that benefits us.

Processed sugar or artificial sweeteners fall into class 1 of sugars that harm us.

Natural sugars from fruits, vegetables, and whole foods fall into class 2 sugars that help HEAL us.

Recent talks about sugar have unfairly put many fruits and vegetables in a bad light.

To be clear, fruits, in particular, are what our body craves and need.

Our brain, liver, and other key organs need a constant supply of glucose. This helps us stay healthy, recover, and repair our bodies.

Without this?

It's hard to stay healthy and strong, especially during busy seasons.

So, coming back to processed sugar.

Here's what you need to look out for:

• High fructose corn syrup (highly addictive)
• Artificial fructose
• Corn syrup
• Artificial sweeteners
• White sugar
• Any other processed sugars
• Fake sugars
• Any ingredient that you cannot recognize or understand

Single-ingredient foods will be your ally.

Your best group of natural sugars:

• Bananas (which kill viruses)
• Apples (which cleanse your colon)
• Oranges (vitamin D, anyone?)
• Papaya (natural bug and bacteria killer)
• All the other natural fruits, veggies, and whole foods (I could write ten more newsletters on each one).

Single-ingredient and whole foods are usually the healthiest. They come from the soil or planet and are high-quality for our bodies and health.

As a side note, I suggest investing in organic fruits and vegetables, especially those with thin skins (apples, potatoes, grapes, etc.).

Conventional produce will still be more beneficial than two soda pops a day if not possible.

Real sugar > fake sugar.

3.) Drop your next 10 pounds (blueprint)

You can drop your next 10 pounds using these three simple steps:

#1 Upgrade your nutrition environment.

Remove foods that are slowing you down. Add whole foods and high-protein options instead.

What's around you influences you.

Your environment is 50% or more of your results.

When you create an environment for success, success becomes your default.

Upgrade your kitchen with whole foods. Add fruits, veggies, and lean plant proteins.

Instead of depriving, focus on addition.

Add one more health-boosting food each week.

By default, the better you eat, the less inclined you'll be to eat unhealthy foods.

That's a win-win for your health and wallet.

#2 Eat to 80% fullness and slow down when you eat

Leave food on your plate and eat slowly.

The more you bring awareness to your eating habits, the easier it is to see how disconnected we are from our bodies.

The average person eats with a phone or watches something 1x a day.

The age of distraction is here.

Distractions and numbing are two common challenges I see in client nutrition journeys.

It's easier to distract and numb yourself with food, TV, sex, etc., rather than face the issue at hand.

Food is a drug.

You create deep health when you eat the right foods in the right amounts at the right speed.

When you don't?

You create disease.

Eat a bit less and slow down a bit more.

#3 Track your nutrition and hit your caloric goals five days a week

Tracking breeds awareness.

Awareness breeds change.

When you track your calories, I've found that 99% of clients hit their goals 10x faster.

Not because calorie tracking is the holy grail of tracking...

But because it forces you to see the data in front of you.

Numbers don't lie.

They tell a story.

The law of thermodynamics also can't be broken.

Energy cannot be created or destroyed.

It can only be transferred.

Food is energy.

Eating less than your maintenance calories tells your body to use stored energy (body fat) for fuel.

That's how you drop body fat ('drop weight').

Do this over 4-6 months, and you'll drop 20-30 pounds.

Combine this with strength training and enough protein, and you'll lose body fat while keeping muscle.

Simple principle.

Harder in application.

Focus on progress over perfection here.

1 Action Step

Keep taking action every day. Success is inevitable if you keep taking one step each day.

Client of the Week

Brittany lives a busy life.

Working full time, a new mom, and a busy professional, she travels constantly for work.

Yet, years of putting herself last left her frustrated.

Her body and health started to suffer.

So we got to work.
​
𝗦𝘁𝗿𝗮𝘁𝗲𝗴𝘆: Set a minimum standard of 8,000 steps per day. Lift weights 3 days a week (later up to 4 days). An initial deficit of negative ~500 k/cal per day (later, we increased this when she hit a plateau).

We also dialed in how she worked with stress and her emotions.

Years of suppressing her emotions led to a poor relationship when stressful situations arose.

So we faced this head-on.

One of the things I enjoyed about working together was Brittany's high level of ownership of her health and fitness.

Early on, we had a crucial conversation where Brittany was projecting responsibility onto others for her results.

Yet, speaking about this face to face was a turning point for her.
She realized that her results were on HER.

No one else.

This is how she won…

𝗪𝗶𝗻𝘀: Down 20+ lbs. 5+ inches from her waist. Leaner and stronger than she’s ever been in years.

Confident going to the pool in her bikini. And proud to be in her best health as she teaches her daughter about health and nutrition.

That’s what I call taking ownership.

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

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One Quote To Finish Your Week Strong

"If you’re viewing your life from the same level of mind every single day, anticipating a future based on your past, you are collapsing infinite fields of energy into the same patterns of information called your life."

- Dr. Joe Dispenza

Been working on catching my thoughts.

Still struggling with this.

But starting to see that I'm the cause of all my suffering and peace.

Part of me still wants to blame others.

I probably need to sit more.

Want a simple way to drop body fat and build muscle?

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