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:

• How to drop weight during menopause, even if you've struggled with yo-yo weight fluctuations.
• Get stronger using barbells using this smart and time-efficient workout system.
• Use this doctor-approved stretch to create a new relationship with your spine.  

Reality is twisted.

It just takes an open mind to observe this.

I had recently dropped off our car at the local mechanic for a quick check-up before driving to NY in a few weeks.

Having just returned from Colorado, I realized we were short on groceries.

After work, Anna, Anthony, and I grabbed our shoes and bags.

Then, we took a short walk to a nearby store to stock up until we got the car.

I love our walks.

It's great to be outside, especially now that the weather is getting warmer.

It's also neat watching Anthony walk and develop each day.

So it's a fun learning experience.

Yet, what happened next was unexpected.

As we walked along the path, we heard a bump from above.

A few seconds later, a bird lay a few feet from us, crumpled in a pile.

We rushed over to see it.

As we scrambled to think of solutions to bring to the vet, I watched in horror as the bird took its last breath.

We were all silent.

It was the first time the 3 of us had witnessed death in unison.

But something didn't feel right about this.

As I looked for a spot where we could carefully lay the bird to bury later, I went to the bushes nearby.

There lay another dead bird pushed aside from the sidewalk.

Dead birds in the bushes.

Birds dying from the sky.

To the untrained eye, this would seem unusual.

Yet, for those who are self-aware and have done some research, the skies are painted with heavy metals daily.

Heavy metals that land of us daily.

Flying beings that fly through these 'clouds' get lethal doses and fall by the 100's to the ground dead.

It's why we chelate heavy metals daily for several years now.

It's why we no longer permit fluoride in our water supply and filter carefully.

It's why we refused all of Big Pharma's products for the past 6+ years and why Anthony never received nor will receive any of their products (yes, I mean every single one of them).

The WEF and the City of London push the human experiment and the 'great reset' agenda, which we all accept.

Unless we say no.

Doing a bit of homework will reveal this and more.

But this requires understanding your inner terrain and psyche.

Archetypes, or unconscious patterns, like the Denying Innocent One and the Trickster, can trip you up.

So understanding your shadow does two things:

• Helps you understand our collective shadow
• It helps you grow into a fully mature adult.

According to developmental psychology, only 2% of humans reach full maturity.

The path is clear for us.

It's up to us to walk it.

Lesson: Taking full ownership of your health is uncomfortable. It means growing up as a human.

Here's Your 1-3-1 Friday:

1.) Drop weight during menopause

Menopause shifts your biology. But it doesn’t have to stall your goals.

When estrogen drops, your metabolism slows a bit. Insulin sensitivity also decreases.

This makes it easier for fat to build up around the belly.

Sleep can suffer. Stress goes up.

And that’s a recipe for stubborn weight.

But here’s what most people miss:

The fix isn’t about eating less.

It’s about training your body to respond better.

Menopause Fat-Loss Strategy (The Vegan Way):

Focus on protein-first meals

Aim for 25–35g of plant protein at each meal.

This helps stabilize blood sugar and maintain muscle, which is important for fat loss and metabolism.

Use tofu, tempeh, TVP, edamame, or protein shakes.

Prioritize strength over cardio

Muscle is your metabolism’s best friend. Ditch the long cardio and lift 3x/week. Just 2–3 compound lifts per session is enough.

Walk daily, especially after meals

Walking improves insulin sensitivity, burns fat, and helps reduce post-meal blood sugar spikes. Even 10 minutes helps.

Get serious about sleep + stress

Poor sleep raises cortisol, which increases cravings and belly fat. Shoot for 7–8 hours/night and take 5–10 minutes daily for mindful breathing or journaling.

Bonus: Track your meals + symptoms for 2 weeks.

Patterns will show up. You’ll know what’s helping—and what’s not.

Menopause doesn’t stop fat loss. It just asks you to be more strategic.

2.) Get stronger with barbells

Barbells are a cheat code for total-body strength.

But they don’t have to be intimidating. Or time-consuming.

If you can fit in just 2–3 short sessions a week, barbells are the top choice for building muscle, burning fat, and enhancing performance.

Why barbells win for busy vegans:

• Stimulate multiple muscle groups at once
• Require less time than machines or isolation training
• Increase neuromuscular coordination (brain + muscle connection)
• Build lean mass that keeps your metabolism running hot

But the key is to keep it simple.

The Barbell Efficiency Plan (3x/Week Strength Split):

Day 1 – Lower Body (20-30 min)

• Barbell back squat: 3–4 sets of 5–8 reps
• Barbell Romanian deadlift: 3 sets of 8 reps
• Reverse lunges or goblet squats: 2 sets of 12/leg

Day 2 – Upper Body (20-30 min)

• Barbell overhead press: 3–4 sets of 5–8 reps
• Barbell or dumbbell row: 3 sets of 10 reps
• Pushups or dips: 2 sets to near-failure

Day 3 – Full Body + Core (20-30 min)

• Barbell sumo squats: 4 sets of 5 reps
• Barbell bench press: 3 sets of 5-8 reps
• Single-arm DB rows: 3 sets of 8-12 reps
• Farmer’s carries: 3 rounds of 30–45 seconds

Intensity tip: Use a weight that feels challenging but leaves 1–2 reps in the tank.

Consistency beats complexity every time.

If you’re short on time, barbells are the high-return investment you’re looking for.

Disclaimer: If you're new to barbells, focus on mastering the exercise technique first. Don't add weight until you're comfortable.

Also, machines and dumbbells work perfectly fine for those with injuries and limitations with barbells.

Remember, the movement pattern is more important than the tool used.

A squat can be done with a barbell, dumbbell, smith, machines, resistance bands, or even bodyweight.

Choose the best exercise while respecting the overall movement pattern you're targeting.

The main goal of exercise is to aim for invigoration, not annihilation.

Train for the specific stimulus and result, not to beat yourself up.

3.) Use this stretch daily

Back pain is one of the most common reasons people skip training or slow down.

And most stretching advice? Useless or outdated.

There's one stretch from spine expert Dr. Stuart McGill. It's supported by research and proven results.

It’s called the McGill “Big 3”; the best one is the McGill Curl-Up.

Why this stretch matters:

• It strengthens the deep core muscles that support your spine
• It teaches proper spinal positioning (no flexion under pressure)
• It reduces the risk of disc injury or chronic pain
• It builds stability without straining your back

How to Do the McGill Curl-Up:

1. Lie on your back with one knee bent, one leg straight
2. Place your hands under your lower back to support natural curve
3. Brace your core (like you’re preparing for a punch)
4. Raise your head, shoulders, and chest slightly off the floor (only a few inches)
5. Hold for 10 seconds, breathing deeply
6. Repeat for 3–5 reps per side

Do this daily for 30 days and watch your posture, stability, and back pain transform.

It’s not about more mobility—it’s about more control.

The curl-up is interesting because it helps retrain your body without adding pain.

If stretching hurts, it might not be working, or you should see a specialist.

For most of us, stretching exercises aren't as great as they're promoted to be.

The curl-up is one that you can rely upon.

Check the full exercise flow for the McGill Big 3.

It's a powerful upgrade to your exercise and workout flow.

Let me know how it goes.

1 Action Step

Create a winning streak with one habit for the next 7 days.

Client of the Week

If the 50s are downhill, then the 60s must be even faster.

Meet Vicki. Mom of 2.

Corporate leader. Launched her own business. She loves tackling new projects and leading by example.

She had also long put her health on the back burner and herself at the bottom of her priority list.

At a young 63 years old, she didn't want this to continue.

So she applied for a spot inside VFR, and we got to work.

One of the biggest challenges for Vicki was her jam-packed meeting schedule and trips around the country.

She time-blocked everything in life but hadn't applied this to her health.

She struggled to create a routine that fit her busy schedule.

She wanted it to be effective and provide lasting results.

She felt tired, overweight, and unhappy with her self-image.

She wanted to learn how to use plants in her meals.

She also wanted to feel sure about her plant protein options when eating out.

Strategy: We started with a moderate caloric deficit, which resulted in 1 - 1.5 pounds of fat loss per week.

We designed a simple strength plan for 30-minute workouts. This fits Vicki's busy life. We also taught her to use big compound lifts.

These lifts help her make the most of her time in the gym.

One minute of deep breathing helped her let go of stress.

She learned to feel healthy and positive instead of anxious all day.

We set her goal at over 7,000 steps each day and simultaneously worked on meal prep systems.

This way, she could quickly prepare her food each week, even when traveling.

Wins: She's lost 16 pounds and 6 inches from her waist. Her body fat has dropped significantly, and she's tripled her strength in her lifts.

She’s excited to wear a bikini again this summer.

She's focused on creating a strong, lean body to boost her career and family life for many years ahead.

She's an example of what happens when you make a decision.

She decided to create her best health and self, and she's on a mission to make this happen for life.

It's possible for everyone.

It just takes a decision.

Taking full ownership of your health isn't easy.

But it's certainly straightforward.

You either commit to your health and life - or you don't.

It doesn't mean you need to be perfect, but the willingness to engage with your choices rather than let unconscious habits rule your life is a decision.

That decision can happen in a split second.

To your best health.

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.

One Quote To Finish Your Week Strong

“Each age needs its own language for understanding enduring truths…The ancient world didn’t have much of what we call reality; they lived, instead, by the slender threads. We have gained ego reality but have lost the mystical and religious functions that should guide our lives.” ― Robert A. Johnson

It's summer here.

Got to 95 degrees the other day.

I decided I won't go outside after 3pm.

So morning walks it is.

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

Till next week,

Whenever you're ready, there's 3 ways I can help you:

1. Connect with me on ​Facebook ​and ​Instagram ​and let's be friends.
2.  ​Join our free Facebook Group​. Get free trainings on how to get lean and strong with plants.
3. Want to drop body fat and build lean muscle in a fraction of the time with ease? ​Apply for Accelerator 1:1 coaching.​ 

References

• McGill, S. M. (2007). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Beavers, K. M., et al. (2017). Effects of protein intake on lean mass preservation during weight loss in postmenopausal women. Journal of Gerontology: Medical Sciences, 72(8), 1105–1111.
• Schoenfeld, B. J., & Krieger, J. W. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.