High-Performance Vegan Letters 

Welcome to 1-3-1 Fridays, my weekly newsletter where I reveal evidence-based strategies to get lean, strong, and create optimal health.

What's in store for today:

• The 3 core macros to master for...

What’s in store for today: 

• The #1 nutrition law you can’t avoid for fat-loss success
• The science behind weight loss and how to guarantee results
• 5 steps to calculate your caloric deficit with a ...

One of my most valuable lessons?

Getting clear on my values.

Sitting around the firepit 2 days ago reminded me of this lesson.

I’ve spent years trying to copy other people’s vision and lifestyles...

 After last week’s hurricane adventures, things are settling down.

But this time of year is interesting:

- It’s a time to do your end of year reflections

- It’s an opportunity to end the year str...

I didn’t expect this disaster.

It was Wednesday evening when I got the email from our community complex.

‘Be prepared for the incoming hurricane and loss of power’ it started off.

It shared detai...

A few weeks ago, I couldn’t leave bed.

The cold virus hit me.

It hit hard.

I saw it coming.

We had just gotten back from international travel visiting family.

Sleep was poor.

Nutrition had...

The best time to plant a tree?

20 years ago.

The second best time?

Today.

Taking care of your plant-based health isn't a one and done activity.

It's a never-ending process.

You keep doing this.

I used to think I was busy.

I barely scratched the surface of the word.

This year has taught me a lot about busyness.

And what’s important.

As I’ve gotten busier as a father, husband, world tr...

I shared this in a client group session recently.

‘There’s one thing that will help you more than anything else in your life’ I said.

‘That one thing is FOCUS’. I shared

Focus has been my main dri...

My sleep has been off the past few weeks.

Due to international travels, Anthony’s first flight, and moving to a new time zone for the next 5 weeks, I’ve lost sleep.

A lot of it.

Morning routines, e...

I remember getting my first phone when I was 17.

I saved my allowance for years to finally buy it.

However, I didn’t get it with my parent’s permission.

I secretly went into Target after school to ...

I’ve learned a lot about being a father.

Especially the past 3 months.

I’ve also seen the impact on my health and fitness as a parent.

What I do for myself impacts my family and Anthony.

As does w...