If you're like me, getting enough protein can be a challenge.

At least it used to be for me without my years of trial and error.

I also wasn't keen on living only on protein powders.

I use...

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:

• A plant-based food that...

I remember walking past my mirror in 2019.

It was 7 am.

The sounds from Bristol, UK had begun that day.

I walked past my mirror.

I went back and did a re-take.

I was horrified.

I looked 3 months...

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 fruit I eat each day for...

I remember when I first learned about macros.

I had heard of them for a while but never gave them much thought.

My idea was that as long as I worked out, nutrition wasn't that important.

I was...

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:

• Stop inflammation using this...

Welcome to 2025...

We're halfway through the decade.

25 years into the century.

Will this be the year that your health becomes your #1 focus?

Or will this year be more of the same?

If you're...

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:

• 19 questions from my annual...

Small hinges move big doors.'

I remember hearing an instructor share this a few years back.

It stuck with me.

It's not the big things that are the most impactful.

It's the small things done...

What's in store for today:

• 3 things I do when I'm hungry (and how to stay full even when you're in a caloric deficit).
• Avoid skipping this exercise if you want longevity and strength in your...

Ever try to stick to a diet... and then quit?

It's happened to me before.

One of the interesting things I've learned after coaching nearly 500 humans over the past 8 years, is how similar humans...

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:

• Step by step guide to building...