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.

---

What's in store for today:

• Are vegans actually healthier than the general population, or is this just another nutrition myth?
• Is intermittent fasting an effective fat-loss method for sustainable results?
• Why creating a health environment will beat willpower 99% of the time.

---

Imperfect actions trump perfect plans.

Let me explain.

This past week, we had the chance to visit different parts of Poland.

We went to the Czech Republic after I mistakenly booked our stay there instead of Poland.

I expected there to be a gym, as it was listed as having one.

But when we got there, the only "gym" was some old park equipment. It had no resistance and sat atop a steep mountain.

How they built a park there is beyond me (but the views were great; taking the ticks off our legs wasn't great).

I noticed the perfectionist archetype emerging in me. This is also known as your inner Trickster or Detached Manipulator.

'Guess I won't work out this week...'

'Can't work out since there's no equipment...'

During the first three days, I listened to this subconscious pattern and did nothing.

We walked a lot, but I still wanted to stick to my training plan. I had already missed a few days, so I needed to focus.

Let me add this quick thought: it's okay to do nothing and relax on trips.

However, in my situation, the reason I wasn't exercising was that I wanted a perfect gym setup to work out.

Since I didn't have it, my mind was like, 'meh.'

Until I woke up on Wednesday morning and observed the pattern reappearing.

Observe yourself with neutrality.

I find it helpful to study myself, especially after seated meditation or Qi Gong.

The monkey mind is more still after some dedicated mental training.

I never really needed gym equipment.

I don’t program my workouts; I hired a fitness coach to do that for me. I could have asked for bodyweight workouts a few days ago.

Which I didn't.

The problem here was my inner Trickster at work.

The amount that we procrastinate, deceive, and flat-out lie to ourselves is incredible.

It’s hard to grasp, especially because the Trickster's opposite is the Denying Innocent One in Neo Jungian psychology.

On one hand, one part of you will try to procrastinate and trick you.

Then another part of you will deny that this process is even happening.

'I would never do that to myself, or why would I hold myself back...'

We all do this.

It's estimated that up to 93% or more of our lives are unconscious.

The solution to my self-created fitness puzzle?

Take imperfect action.

Our bodies are designed to move.

3 sets of bodyweight squats and decline push-ups will get the job done.

It ain't perfect. It doesn't need to be.

Although I've been training for nearly 15 years, the fundamentals never go away.

According to James Clear, after 2 or more days of doing something (or not), you start to create a new habit.

If you do something repeatedly, it will eventually become a part of who you are.

But the practice in itself never stops.

The master never stops improving her craft.

The master never stops hacking away at the unessentials.

He stays focused on the task at hand and sees through shiny object syndrome.

The master remains still, observant, and takes action even in the midst of chaos.

To access this part of yourself, observe yourself. Slow down and take imperfect action.

The path is clear for those who live this way.

It's been months since I did hill sprints.

Running up a Czech mountain for 10 minutes felt great. I shared the experience with my son, who watched me train.

Post workout trip to waterfall nearby :)

It was fulfilling.

Sure, I didn't have the cardio equipment I wanted.

But who cares?

Lesson: The key to lifelong fitness is one trait: adaptability.

*Doors close Sunday night at midnight for the last 5 spots in our 30-Day High Performance Vegan Challenge.

More details at the bottom of today's letter.

Here's Your 1-3-1 Friday:

---

1.) Are vegans healthier?

One of the most common questions I hear is: “Are vegans actually healthier than non-vegans?”

Studies show that vegans often have lower risks of heart disease, type 2 diabetes, high blood pressure, and some cancers.

Vegans often have lower cholesterol and a smaller body mass index (BMI) than those who eat meat.

A big review of many studies showed that vegans had a 15% lower risk of cancer and a 25% lower risk of heart disease than non-vegans.

A study from the EPIC-Oxford cohort found that vegans had much lower rates of ischemic heart disease than meat eaters.

But context is king: being vegan doesn’t guarantee health.

You can be vegan and still eat a lot of ultra-processed foods. This includes chips, fries, vegan ice cream, and mock meats that are high in oil and salt.

That’s why the rise of “junk food vegans” is a real issue.

A diet that skips animal products but misses key nutrients won’t give you the vibrant health you want.

The real benefits come when you build a high-performance vegan diet.

Focus on whole foods, fruits, vegetables, legumes, intact grains, and lean plant proteins. Examples include tofu, tempeh, seitan, edamame, and fava beans.

These foods are rich in nutrients. They help build muscle, burn fat, and protect your long-term health.

When I first went vegan, I fell into the trap of believing that just being 'vegan' gave me a free health card.

It didn't. I gained weight and eventually realized that mess I was getting myself into.

So here's how to avoid my mistakes:

1. Make 80% of your diet whole plant foods.
2. Aim for 25–35 grams of fiber daily from fruits, vegetables, beans, and grains.
3. Hit at least 100–150 grams of protein per day (depending on body weight).
4. Use mock meats and vegan treats as the “seasoning,” not the foundation.

This is where the line is drawn between being “just vegan” and thriving as a high-performing vegan.

Learning how to harness the full power of plant-based nutrition has changed my life.

It's been one of the greatest learning adventures I've embarked on.

If you're just getting started, enjoy the journey and the adventures ahead.

2.) Should you use intermittent fasting?

Intermittent fasting (IF) has exploded in popularity.

And for good reason: it can lower calorie intake, boost insulin sensitivity, and may aid fat loss without strict counting.

Some people do well with time-restricted eating. A popular method is the 16:8, where you fast for 16 hours and eat in an 8-hour window.

Research suggests that it may lower calorie intake and improve metabolic health in the short term.

But here’s the nuance: intermittent fasting doesn’t work equally well for everyone.

For women, especially, strict fasting can sometimes backfire.

Extended calorie restriction or long fasting can disrupt your menstrual cycle. It may also raise cortisol levels and affect thyroid function if done excessively.

A study by Heilbronn et al. (2005) found that women had more negative side effects from alternate-day fasting than men. This shows we need a more personalized approach.

Since 80% of the clients we work with are middle-aged, busy women, this insight is important.

That’s why I often recommend an alternative: reverse fasting or chronobiology-based eating.

Instead of skipping breakfast and eating late into the night, you flip the script.

This method helps with fat loss. It also regulates circadian rhythms and improves blood sugar control.

You still enjoy many fasting benefits, but in a way that feels more natural and sustainable. This is especially true for career-driven vegans.

It isn't easy, especially if you're like me and don't have much time during the day.

The benefits are worth it. I’m committed to stopping eating before 7 PM for the rest of the year. It’s a challenge, especially with a busy career and a 16-month-old.

However, health is your first wealth, and I prefer to set myself up for a lifetime of success in health.

Here's how to do the same:

1. Start eating within 1–2 hours of waking.
2. Front-load 60–70% of your calories before 3–4 PM.
3. Keep dinner light, protein-rich, and easy to digest.
4. Allow for a 12–14 hour overnight fast naturally without forcing long restriction.

This fuels your body when you need energy. It also helps with recovery and repair while you sleep.

As a final note: IF can still be a powerful fat-loss tool. I personally used it often several years ago and even leading up to my last bodybuilding show.

For men, it can prove to be a valuable fat-loss method when used correctly.

Women should be more cautious and thoughtful when fasting for long periods.

Don't fall for shiny fitness object syndrome.

3.) Why your environment beats willpower

Most people think they fail diets because they lack willpower.

But here’s the truth: environment always beats willpower.

Dr. John Berardi put it this way: if a food is in your environment, you will eventually eat it.

Research backs this up. People tend to eat more when food is visible, easily accessible, or in large portions. This happens even if they're not hungry.

In fact, one study found people consumed 30% more candy when it was in a clear jar on their desk versus hidden in a drawer.

Your kitchen and daily environment are key. They matter more than just having discipline.

If your fridge and pantry are packed with ultra-processed foods, cravings will be hard to resist.

If your space has ready-to-eat fruits, chopped veggies, and high-protein plant foods, making a healthy choice is easy.

I've noticed a simple example during our recent family time in Poland.

Since the kitchens here aren't ours, I haven't designed them like I do at home.

Not taking ownership has made it easier to snack more often and eat more here.

Paired with eating late (reference my note in 2nd topic) plus eating more, I've felt heavier lately.

I've also noticed my skin has been funky due to less hydration and less fruit.

I don't like it.

I can't make my in-laws' home perfect for health, but I can simplify the food choices nearby.

We can all do this.

It just comes down to the level of ownership you bring to your health.

Follow this simple checklist to guarantee your fitness success:

1. Clear your kitchen: donate or remove ultra-processed foods you don’t want to rely on.
2. Stock up on staples: beans, lentils, tofu, tempeh, frozen veggies, fruits, and whole grains.
3. Prep visible snacks: keep cut veggies and fruit in clear containers at eye level in the fridge.
4. Use portion control tools like smaller plates, pre-portioned containers, and water bottles. They can help you stay on track.

The point is not to fight temptation but to eliminate it.

I recently published a new video on my 10 weight loss cheat codes (as a vegan).

Feel free to model some of the strategies and pair them with your environment for faster and simpler results, too.

By designing your environment, you move away from willpower and focus on systems.

And yes, Polish homemade pierogi are the best.

The key is not to eat 10 of them at once.

Lesson learned. ;)

1 Action Step

What's 1 area of your home that you can optimize for health?

Client of the Week

Brittany lives a busy life.

Working full-time, as a 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 approximately -500 kcal per day (later increased when she reached a plateau).

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

Years of holding back her feelings caused her relationships to struggle during tough times.

So we faced this head-on.

I enjoyed seeing how Brittany took ownership of her health and fitness. Her dedication made a big impact while we worked together.

Initially, we had a crucial conversation. Brittany was shifting the blame for her results onto others.

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.

---

One Quote To Finish Your Week Strong

Haven't run a fitness challenge since 2019.

It's our first official VFR 30 Day Challenge on Tuesday.​

$49. 30 days. 100% money-back guarantee, too.

All you have to do is show up and take imperfect action.

Doors close Sunday at midnight for the last 5 spots.

Try it out and change your fitness journey.​

As promised, get leaner on plants in under 5 minutes.

Till next week,

P.S. If you tried to email me recently and I didn't reply, my apologies.

My Gmail inbox wasn't able to receive emails for almost 14 days (!), but I finally got it sorted out.

Hit reply anytime and let me know what you thought of today's letter (I read every email, except when I don't receive emails).

---

Want to share this issue of the HPV Letters with a friend or family member?

Just copy and paste this link:

​https://www.veganfitnessredefined.com/newsletter-1​

References

• Appleby, P. N., & Key, T. J. (2016). The long-term health of vegetarians and vegans. Proceedings of the Nutrition Society, 75(3), 287–293.
• Dinu, M., Abbate, R., Gensini, G. F., Casini, A., & Sofi, F. (2017). Vegetarian, vegan diets and multiple health outcomes: A systematic review and meta-analysis. Critical Reviews in Food Science and Nutrition, 57(17), 3640–3649.
• Heilbronn, L. K., Smith, S. R., Martin, C. K., Anton, S. D., & Ravussin, E. (2005). Alternate-day fasting in nonobese subjects: Effects on body weight, body composition, and energy metabolism. American Journal of Clinical Nutrition, 81(1), 69–73.
• Jakubowicz, D., Barnea, M., Wainstein, J., & Froy, O. (2013). High caloric intake at breakfast vs. dinner differentially influences weight loss and circadian rhythms in obese women. Obesity, 21(12), 2504–2512.
• Painter, J. E., Wansink, B., & Hieggelke, J. B. (2002). How visibility and convenience influence candy consumption. International Journal of Obesity, 26(3), 400–404.
• Patterson, R. E., & Sears, D. D. (2017). Metabolic effects of intermittent fasting. Annual Review of Nutrition, 37, 371–393.
• Wansink, B. (2010). From mindless eating to mindlessly eating better. Physiology & Behavior, 100(5), 454–463.