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 simple way to boost your vegan protein without supplements.
• Do vegans actually live longer than non-vegans?
• Is eating raw a healthy way to eat or just another fad diet?

Simplicity is a virtue.

Unlike values, virtues are universal.

They're found in every religion and world philosophy.

The purpose of virtues is to live from our highest self.

In the West, we call this our Soul.

In the East, they call this your Original Self.

No matter your view on our true nature, I've been thinking about virtues lately.

'How you do one thing is how you do all things,' is another thought that's jumbled around in my head.

For example, washing dishes isn't washing dishes for me.

I’m rushing to wash every plate quickly. I just want to get out of the kitchen and do something else.

But on a deeper level, there's something else going on.

I've started to see that my monkey mind keeps trying to grasp onto 'things'.

To seek pleasure over pain at every opportunity.

From a Jungian view, this is the Tyrant archetype. Our ego contains many archetypes and unconscious patterns that we take in early in life.

So washing dishes becomes a source of intense suffering for me.

I hold my breath.

I get tight in my body.

I get short with myself and my family.

Practices like Qi Gong and meditation make a difference when you use them in daily life.

Like washing the dishes.

The way I approach washing dishes is how I used to approach shopping and meal prepping.

I despised both of them and did everything in my power to minimize the time I had to spend with them.

The tightness, short breathing, and anxiety-filled moments.

My shopping and meal prep tasks stressed me out.

Until I started to recognize their importance in my life, I had not realized the impact they had on my health and well-being.

And I took a bit more ownership of each month.

Washing dishes probably won't be my favorite activity.

And yes, I secretly crave a live-in housekeeper to help us with the never-ending dishes, clothes, and cleaning that happens...

But creating suffering with each plate doesn't need to be part of my life.

You can be at peace with each activity.

Meal prepping. Shopping. Working out. Eating a meal.

Simplicity is a virtue when you embody this.

Concentrate your mind on the task at hand.

Become fully absorbed by it and follow your breath.

Breathing naturally, or into your belly in all 6 directions, can be very helpful. It's how we are designed to breathe since birth.

These are the lessons I'm learning to step in each day.

Maybe there's some value here for you, too.

Lesson: Do or do not. There is no try.

Here's Your 1-3-1 Friday:

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1.) High-Protein Vegan Foods (no supplements)

If you want to drop body fat and get lean as a vegan, protein is non-negotiable (for fitness).

Protein often gets criticized in the wfpb community. However, it's essential for fitness.

It helps sculpt your body when combined with strength training and a calorie deficit for fat loss.

It supports muscle retention during a cut, fuels recovery, and keeps you full longer.

But you don’t need powders to get there.

Here are a few high-protein food options that make hitting your numbers way easier:

• Tofu (1 cup = ~40g protein) An ultra-versatile complete protein that takes on any flavor—pan-fry, grill, air-fry, or toss into salads or wraps.
• Seitan (3 oz = ~21g protein) Known as “wheat meat,” this gluten-based powerhouse is low-fat, super dense in protein, and great for savory meals.
• Textured Vegetable Protein (TVP) (1 cup cooked = ~20g protein) A dry soy product that expands when cooked—add it to chilis, tacos, or grain bowls. It’s shelf-stable, fast, and easy to prep.

Eat these strategically and you’ll hit 100–150g of protein a day without a single scoop of powder.

Build meals with these proteins. Pair them with high-fiber veggies and whole grains.

This combo helps with fat loss and keeps you full for hours.

One of my favorite ways to make protein easy is gamifying it.

Can I hit 25+ grams per meal?

If not, what do I need to do to get to the next level?

Just like a game, we can bring more enjoyment back to our health and fitness.

It takes a beginner's mind that's curious.

2.) Do vegans live longer?

Will a plant-based diet help you live longer?

Let’s look at the data.

Studies show that vegans may have a 15% lower risk of premature death compared to omnivores.

One reason? Lower risks of chronic diseases like heart disease, hypertension, and type 2 diabetes (Orlich et al., 2013).

But this isn’t just about disease prevention—it’s about vitality.

In “Blue Zones” like Okinawa and Loma Linda (where people often live past 100), plant-based diets are the norm.

These communities focus on whole foods for their meals. They include beans, leafy greens, tubers, fruit, and nuts.

Animal products are used sparingly, if at all.

Key takeaways:

• A whole food plant-based diet supports heart, metabolic, and brain health
• Fiber-rich meals promote healthy gut bacteria, which influence inflammation, immunity, and even mood
• Plant-based eaters tend to have lower BMI and fewer lifestyle diseases

Longevity isn’t about restriction—it’s about nourishment.

And a whole food plant-based diet gives you that edge.

One thing I've been thinking about more recently is where I want to be in 30 years from now.

How do I want to look and feel going into my 60s and 70s?

What about beyond this?

Our vehicles (our bodies) are meant to live for 100+ years in great health.

Most people's bodies break down well before the halfway mark (50 years).

Years and decades of neglecting yourself will eventually catch up to you.

But the body is also incredible in its healing abilities.

Treat it well, even for a little while. It will then begin to do what it wants: move toward health and balance.

The next topic will give you insight into how you can accelerate your health progress.

3.) Should you try raw?

Raw vegan diets can be incredibly healing when done well—but also tricky if you’re not informed.

Let’s start with the pros:

Eating large amounts of raw fruits and vegetables floods your body with antioxidants, fiber, water, and micronutrients.

These support digestion, reduce inflammation, and help your body thrive.

Some people report higher energy, clearer skin, and faster recovery on a raw or mostly raw diet.

Raw collard wraps are delicious ;)

It’s also a great way to reconnect with your body’s natural hunger signals and stay lean effortlessly.

But here’s what to watch out for:

• B12 and Zinc are nearly absent in raw vegan foods—these are must-supplement nutrients
• Calcium and Omega-3s (ALA, EPA, DHA) can also be tough to get unless you include fortified foods or algae-based supplements
• It may be harder to meet your protein needs unless you’re strategic about incorporating high-protein veggies and sprouted legumes.

I'll add more context around protein while on a raw diet.

It'll be hard, if not impossible, to hit your protein goals without supplementation on a raw diet.

Eating raw isn't usually about physique or fitness. It's more about health and healing. So, I wouldn't focus on protein, since eating raw boosts your healing abilities tenfold.

I know this from personal experience.

The past few years (since early 2022) have been a truly transformational period in my life.

I discovered the healing benefits of eating raw foods. Healing became my focus after my last bodybuilding show.

The chronic psoriasis, which I've had since I was ten, flared up on my back.

In the best shape of my life yet, ashamed of my health, I vowed to regain my health no matter what it would take.

Eventually, after trying everything under the sun, I stumbled onto raw eating.

I combined several healing protocols, which I'll share soon, with longer periods of raw eating.

My skin got worse (as most things do when you're truly healing).

Until it started to heal.

I used to go to bed scratching my scalp because it was so itchy that each morning I'd wake up with a bloody pillowcase.

That no longer happens.

Yes, eating raw changed my life, but paying attention to certain key vitamins can be beneficial.

In my case, eating a high-fruit/veg and low-fat diet meant that my omega-3 levels were chronically low.

Cover your nutrition, find the right support, and treat your health like a scientist.

Eating the right foods can help heal many conditions that aren't caused by birth defects (in my opinion).

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1 Action Step

Try adding 1 new fruit or vegetable to your diet this week.

Client of the Week

Meet Liza.

She’s a busy realtor, mother of 2, and wife.

Long days as a real estate agent keep her busy with open houses and tours.

Eventually, this led to her neglecting her health for extended periods.

It’s a reminder that our health isn’t a one-time decision… but rather a multitude of small choices we make over time.

She wasn’t happy with her body. Or how she looked.

She wanted to regain her confidence and energy.

So we got started.

Strategy: Nutrition was a big focus for us. Liza wanted to drop body fat permanently. But she also wanted to do this the right way.

We set her calorie intake to a moderate deficit to achieve an average of 1 pound of body fat loss per week.

For 5 days, tracking her nutrition was a must. We also added her meal prep system.

Making easy meals for her family became a key part of her new journey.

We then created a standard for her home workouts.

Liza wasn’t keen on working out in a public gym where everyone in the community knew her and could distract her.

Plus, working out from home was more convenient.

Lifting hard and pushing her reps in each workout became a priority. This way, we could maximize every session.

Results started to pour in.

But to be fair, it wasn’t perfect.

We experienced a few hiccups with adjusting her macros, which temporarily disrupted her tracking for a few weeks.

Work got crazy, and family relationships became strained.

Liza travels frequently too. Added to this were several family trips over the summer and a lot of being on the go.

She still persevered.

Wins: As of writing this, she’s down nearly 35 lbs, even having done a metabolic reset to go into a further cut.

She’s dropped 5+ inches off her waist. She’s leaner, confident, and more energetic than she’s felt in years.

She’s a new person.

She’s learned how to set non-negotiable standards for her life.

And she’s never going back.

​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

In Poland in a couple of days.

Packing my bags for next 6 weeks.

First time flying with a full-fledged toddler.

Any tips are always welcome. :)

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

Till next week,

References

• Orlich, M. J., et al. (2013). Vegetarian dietary patterns and mortality in Adventist Health Study 2. JAMA Internal Medicine, 173(13), 1230–1238.
• Li, D. (2014). Effect of the vegetarian diet on non-communicable diseases. Journal of the Science of Food and Agriculture, 94(2), 169–173.
• Crimarco, A., et al. (2020). A randomized crossover trial on the effect of a plant-based diet on gut microbiome. Nutrients, 12(11), 3205.
• Melina, V., et al. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian diets. J Acad Nutr Diet. 116(12), 1970–1980.
• Glick-Bauer, M., & Yeh, M. C. (2014). The health advantage of a vegan diet: Exploring the gut microbiota connection. Nutrients, 6(11), 4822–4838.