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:

• How to create caloric targets even if you've tried and failed before.
• Is HIIT training a viable training method or just another shiny fitness object?
• Are weight loss drugs the solution for permanent weight loss?

I love in-person time.

The online world is amazing for its freedom and flexibility, but nothing beats in-person connections.

That's what this past weekend was about.

It was also a reminder of why wanting something isn't enough.

I'd wager that 95% of people want to be healthy and fit.

Yet, interestingly enough, 95% of people struggle to stay healthy and fit.

Health and physical problems are serious, such as heavy metals, bugs, and pathogens.

However, the strength of the mind is also important.

You become what you think about.

It's the one thing that every leader and religion has agreed upon.

They've disagreed on pretty much everything else.

But they all agree upon this one point.

You become what you think about most of the time.

But thoughts alone don't change your life.

They're the starting place for change in your life.

A thought infused with emotion will start to clothe itself into its physical equivalent immediately.

It's not philosophy. This is physics and life.

We've been gifted with mental faculties that would blow our minds if we realized what we were truly capable of.

Yet most of us stay stuck in our health and fitness for years.

The problem here is clear:

We often lack self-confidence, making it hard to take consistent and effective action for a long time.

Because of this, we stay stuck.

Health concerns aside, we all can create our dream life from the ground up.

I would have rejected that belief over ten years ago. Back then, I lacked self-awareness and was ignorant.

But I no longer think like that.

If the problem is low self-confidence, then the solution is simple:

Create a mind that has an unbreakable belief in itself.

Easier said than done.

Today, many tools are available. You can try Paraliminals, hypnotherapy, EFT, or even simple affirmations. Just remember to say them with emotion each day.

So it's not because of a lack of resources.

A deep burning desire for change and health is the starting place for success in your fitness.

If you kind of want it or wish you had it, you'll never achieve permanent results in your body or health.

You need to stoke and nurture your inner fire. This helps build your self-confidence and belief in your ability to take action.

It can be done.

Many have walked the path before us.

So we can have results, or we can complain.

We can create our dream body and health or blame others.

We can take full ownership of our life and actions or give up on ourselves.

Build your self-confidence to the point that nothing will ever stop you again.

Then, live from this place daily.

Lesson: What you say to yourself in the depths of your heart will inevitably come true.

Here's Your 1-3-1 Friday:

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1.) How to Create Calorie Targets

Most people fail at fat loss because they skip this step, or make it way too complicated.

You don’t need a 50-tab spreadsheet or to count every almond. But you do need to know your target.

Otherwise, it’s like driving across the country without a map or gas gauge.

Behind the scenes look at how we set up caloric targets inside VFR App :)

One thing I've noticed about calorie tracking is that most people understand that tracking calories is important but often forget the main premise behind tracking.

You track calories to hit your caloric goal.

You have a caloric goal to create body composition changes (fat loss or muscle building).

Once you're clear on your caloric goals, then tracking becomes relevant.

If you're tracking without a goal, this is still helpful, but it won't lead to a clear objective outcome.

So pair tracking with clear goal setting.

Here’s the simple method we use with our clients:

Step 1: Estimate your maintenance calories

Use this formula for a fast, accurate baseline:

Bodyweight (in pounds) × 14–16 = Maintenance range

• If you’re sedentary, use ×14.
• If you’re lightly active, use ×15.
• If you’re highly active, use ×16.

Step 2: Create a gentle calorie deficit

Multiply your maintenance by 0.75–0.85 to set your fat-loss calories.

This creates a 15–25% deficit—just enough to drop fat without tanking your energy or metabolism.

Step 3: Lock in your protein

This step is critical on a vegan diet.

Eat 0.8–1 gram of protein per pound of goal bodyweight daily.

That could be 120–150g of protein, depending on your goal bodyweight.

Some people need higher, others less.

To consistently hit that number, use tofu, tempeh, TVP, lentil pasta, edamame, seitan, or vegan protein powders.

Step 4: Stick to it for at least 4 weeks before adjusting

Too many people change too fast. Your body needs consistency before it gives you feedback.

So track, assess weekly trends, and adjust if needed, gradually.

Calorie targets aren’t punishment. They’re data.

They give you the power to steer instead of drift.

I'll also add that you'll most likely need to make a caloric adjustment once your body reaches a plateau (this is different for everyone), but aim to get the most juice out of each adjustment.

Raising your steps, training, improving sleep, and stress will all support active fat-loss without changing calories.

Keep this in mind.

2.) Should You Use HIIT Training?

HIIT (High Intensity Interval Training) became a fitness buzzword because it sounds sexy.

Fast workouts. Quick results. Big calorie burn.

Disclaimer: I love HIIT. So I do have a bias towards it.

But I agree, it's not for everyone, especially for those with injuries or joint pain.

Heck, I've even noticed that certain HIIT protocols I did in my early 20s I wouldn't consider as exercise now.

So is it the best tool for you?

Let’s break it down:

What HIIT does well:

• Improves cardiovascular fitness fast
• Saves time (you can be done in 20–30 minutes)
• Creates an “afterburn” effect (EPOC), increasing calorie burn post-workout
• Can help bust through plateaus if used strategically

What HIIT doesn’t do well:

• Build serious muscle (it’s too intense and too short for that)
• Support recovery when you’re already stressed or under-slept
• Sustain long-term fat loss if you rely on it without strength training
• Work for beginners with poor movement mechanics (higher injury risk)

So here’s the bottom line:

Use HIIT as a supplement, not your main dish.

If you’re already strength training 3-4 times/week and hitting daily steps, 1–2 short HIIT sessions per week can be a great way to boost your metabolism.

I personally use it and prescribe it to clients who want it and have no contraindications.

(aka they can do it).

HIIT can be a powerful exercise tool that can rev your metabolic engine even more and give you that extra fitness punch to drop extra body fat.

But HIIT doesn't replace a caloric deficit - it enhances it.

If you’re replacing strength or steady-state walking with HIIT, it’s like using jumper cables when you actually need a new engine.

Remember—HIIT works 10x better if your nutrition is dialed in.

3.) Are Weight Loss Drugs the Solution?

The headlines are everywhere.

“Ozempic changed my life.”
“GLP-1s are the cure for obesity.”
“Finally, a fix for emotional eating.”

Let’s be clear: these drugs can help.

But they aren’t magic—and they come with trade-offs.

What they do:

• Suppress appetite by mimicking natural gut hormones
• Slow gastric emptying (you feel fuller longer)
• Help some people with obesity lose 10–20% of their body weight
• Improve insulin sensitivity and blood sugar regulation

What they don’t do:

• Fix your relationship with food
• Teach you how to eat, move, or think differently
• Build muscle or increase energy
• Create sustainable habits for lifelong health

Here’s the truth:

Weight loss drugs may be part of the conversation for some people, but they are never the full solution.

The real work still comes down to structure, consistency, and identity.

Ask yourself:

• Are you building a lifestyle that supports long-term health?
• Are you learning how to eat, lift, walk, sleep, and manage stress in a way that works for you?

If the answer is yes, then you’re already doing the real work.

If not, no injection will fix it.

Part of what I've noticed come up recently over the past 12 months with several clients has been the heavy overreliance on some of these drugs.

The marketing for them is powerful, and it can be highly appealing, especially if you've struggled to drop weight in the past.

But if you're only using these drugs, then there is a catch-22.

The longer you use them, the more effective they become.

The catch is that the longer you use them, the more addictive they become.

So you'll need to evaluate your priorities and lifestyle.

Drugs or not, habit development, lifestyle integration, and identity transformation are still at the heart of lifelong health and fitness.

This won't ever go away since this is how we're hardwired.

So it's up to us to choose the best path for ourselves.

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1 Action Step

Determine your caloric targets and track this for 4 weeks (if you're actively working towards a new fitness goal).

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Client of the Week

Beth is a former military woman.

She’s also busy with a jam-packed career and caring for her family.

Yet, growing up as an athlete, she lost her way after many years.

She wanted to reclaim her confidence and strength in her body, especially as she entered her 50s.

So she applied and was accepted into our ​Accelerator Program.​

Strategy: Our primary focus was consistency with Beth.

Being an avid rower and reentering athletic races again was part of the fitness equation.

The other part of shredding body fat while building muscle and strength.

The base of her fitness was a minimum of 3 strength workouts per week, while she tracked her nutrition at least 5 days a week.

We also started in a moderate deficit to help with body recomposition.

Another factor was balancing her training because of her high activity weeks.

Beth was hesitant about certain strength movements because of past injuries, but progressive overload (lifting heavier over time safely) kept her body strong.

She also had a busy summer with several rowing events, family time that filled her schedule, and an overwhelming work schedule.

Mindset then became a focus for us with work, crushing her mentally and emotionally.

3 Paraliminals every week started as our target.

Beth started to transform…

Wins: In under 16 weeks, Beth lost 9 pounds of body fat, built 2-3 pounds of lean muscle, and lost 3.5 inches off her waist and hips.

She also started setting new personal bests in the gym, including leg press, bench press, and pull-downs.

She’s the definition of full ownership.

She also hit her goal of performing at peak levels during her two rowing competitions and even set a new personal best during her last competition.

She's a leader for her family, kids, and community.

Looking forward to keep watching her grow.

​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

Been behind on my reading goal for this year (at 25% of total progress).

Would love to read some fiction in the 2nd half of 2025.

Any recs?

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

Till next week,

References

• Hall, K. D., et al. (2016). Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. The American Journal of Clinical Nutrition, 104(2), 324–333.
• Gibala, M. J., & Little, J. P. (2010). Just HIT it! A time-efficient exercise strategy to improve muscle insulin sensitivity. The Journal of Physiology, 588(Pt 18), 3341–3342.
• Wilding, J. P., et al. (2021). Once-weekly semaglutide in adults with overweight or obesity. The New England Journal of Medicine, 384(11), 989–1002.