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:

• Why eating more can reboot your metabolism and help you shred more body fat.
• 3 reasons to change up your workout environment and workout from your local gym.
• Why obesity levels keep rising and how to avoid this by eating these exact food groups.

Back to nature.

That's been on my mind for the past few years.

The desire has been intensifying over the past year.

It's interesting how we live as humans.

I recently watched a video of a man who lived off-grid for the past 50 years.

He was fully self-sustainable and had everything he needed on his property.

It's a reminder of how much we're disconnected from the earth and nature.

I'll be the first to admit that I don't know how to build my own house or do much DIY work.

In fact, there's many nature skills I have little to no knowledge about.

Funny enough, most people are the same when it comes to their health, nutrition, and fitness.

We're kept ignorant about the topics that can sustain our life for 100+ years.

We aren't taught about our psyche or unconscious.

We aren't given skillsets to create radiant, optimal health.

We aren't taught how to exercise or eat well for a lifetime.

So we struggle.

We depend on the grid.

We depend on the matrix.

We reenforce the prison we live.

But we're like the bird with the cage door open.

We can walk out whenever we want.

But there needs to be a desire for this.

A deep burning desire to live a healthy, strong life while being fully self-sufficient.

Again, most people don't and won't live like this.

It feels good to be a victim.

To feel like the world is against you (which in many ways it most certainly is).

Modern society is not in the business of creating healthy, independent humans.

It's in the business of creating customers for life who are sick, unwell, and dependent on the systems.

But you and I can break free.

The opportunity is always there for us.

This past weekend, we hosted family from New York and Connecticut.

It was a great time.

And inevitably, the topic of health circled.

We talked about nutrition.

We discussed the state of our family's health. One family member complained of being overweight and needed to shed some weight.

This same person has repeated the same cycle for years.

He'll eat well for a short period, then revert to his former eating habits.

Every time I talk about simple health habits backed by evidence, he says he already knows.

Knowing is not enough. You must apply. Willing is not enough - you must do.

The age of information is over.

We now live in the age of distraction and overwhelm.

Knowledge is abundant for everyone (if you choose to pursue it).

It's the application and accountability that's missing for 95% of us.

It's why only 5% of people (on average) keep their fitness results.

But that number can change the more you take ownership of your health.

Not for 90 days or 6 months.

But for life. You can do this on your own without help, although it'll be challenging.

Or you seek support to help you build the internal systems that will lead to lifelong health.

If you're reading this right now, what's holding you back? Why delay creating your best health, your best investment you can make in yourself and your life?

Life is short, as I was reminded this past weekend.

I see my dad 2x a year (give or take).

He's 63 right now. If he lives another 30 years (which is optimistic), he'll be 93.

2x a year x 30 years = 60 times.

I'll see my dad for another 60 times or so before he passes on to the next realm.

Life is short, and we take it for granted.

Health is your first wealth.

Lesson: What you do each day is a reflection of who you are.

Here's Your 1-3-1 Friday:

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1.) Why eating more can burn more fat

More food.

More movement.

More muscles.

Last year, I noticed a theme with some new students inside VFR. Many of them were undereating.

Men and women alike.

However, this was even more pronounced with our female clients.

A leading vegan bodybuilder shares the reminder below.

More food. More movement. More muscles.

She emphasizes the need to fuel your muscles with energy, like food.

Undereating can be a big hurdle if you want to lose weight or fat.

The reason why?

Your body will adapt to eating fewer calories.

This will start a new maintenance calorie phase for you. In simple terms, if you eat less, your metabolism slows down.

The fancy word for this is metabolic adaptation.

It's the secret behind why every diet eventually fails, given enough time.

Your body doesn't want to change.

It prefers to remain in homeostasis.

Which means to stay the same.

It's kind of like trying to build a house, but the supplies drop lower and lower.

Eventually, you wouldn't be able to build the house due to insufficient supplies.

The house you're trying to build is your lean, toned body.

Your food will be the supplies you need to build lean muscle and drop fat.

Eating more is the best thing you can do for your body, especially if you’ve been undereating for months or years.

Pair this with lifting 3-4 times a week?

You're set up to create a strong, lean body.

A simple action checklist to eat more:

• Start by adding one extra meal per day
• Focus on adding healthy carbs and lean plant protein
• Increase your bigger meals earlier in the day

Use this EatMore strategy to increase your food intake without feeling restricted.

Add lifting to this and you'll have the formula to create a lean, strong body.

Once your body has reset, you'll be prepared to enter another fat loss phase soon after.

But first, reboot your systems.

2.) 3 reasons to work out at your gym

#1 Progressive overload will eventually fail

The only way to build muscle and get stronger is by giving your body a reason to.

Without a reason?

It won't change.

Progressive overload = lifting heavier and more intensely over time.

Why do most home gyms and outdoor workouts eventually fail?

There wasn't enough progressive overload.

As a side note, for the past 8 years, I've worked with 100's clients who have struggled with working out at home.

One of the biggest reasons why?

They chose not to invest in key home gym equipment. As a result, their progress slowed, and they became less motivated.

What got us back on track?

Investing in heavier equipment OR going to the gym.

Your body won't change if you don't give it a reason to.

Heavy weights are the reason your body needs to get lean and toned.

At the start of your fitness journey, it's important to find ways to stay highly motivated.

Losing motivation is something we all face. It’s a normal part of growing and learning. That's just how the game works.

Instead, plan for dips in motivation and boost your results at the BEGINNING... that way, you're prepped for slower days when they arrive.

Train to win.

Don't work out just to work out.

Train to win.

#2 Community builds strength

We're social creatures.

We need each other.

As much as our society values the lone ranger, it's a false myth.

Everything in the universe is connected.

Everything we do is interconnected.

Our top 10% of students succeed each year. They stay connected to our community, classes, and in-person meet-ups.

The gym is no different.

It's a community of lifters.

Of humans who want to get stronger.

Tap into this.

Make friends.

Make eye contact.

Connect with others on the path.

Some of the best people I've met were individuals working out alongside me every week.

Take your headphones off.

Smile at others.

Be a human.

In an increasingly more connected world, we're more disconnected than ever.

Seeing a friendly human who cares about a stranger is a rare gift.

Be that person.

Set aside your doubts and think about how one kind word can brighten someone's day.

You never know the impact you have on another human being.

Tap into your community.

#3 It separates your training from work

One of my favorite aspects of our current location is having a dedicated office space.

I used to work in the kitchen.

In my living room.

At one point, I was even working from my bedroom.

I'm grateful and acknowledge the blessing of having a separate office to work in.

And it's the same for your workouts.

Workouts and work should be separate.

Not just for the physical space.

But for the mental real estate.

There's an energetic state behind each activity.

Working out in my office never yielded good results (for my work or workouts).

Instead, go to a dedicated place to work out and train.

Leave the workspace and home space behind.

And reset your mind for lifting and training.

If you want to look like an athlete, you have to train like one.

Athletes don't work out in the corner of their office.

They step up and lead by example in their communities.

Step up your game and lead by example.

3.) Why obesity keeps rising and how to stay lean

Food is getting worse.

Fast food is getting bigger.

Calories are increasing per bite.

By 2030, it's estimated that 50% of Americans will be overweight or obese.

50%.

1/2 of the total Americans.

The world at large isn't that far behind, either.

So what's the deal?

Are we just lazy, fat people destined to die as obese humans...

Or is there something else going on behind the scenes?

Part of our problem is that we move less.

There's no doubt that, as a species, we've become less active.

More sedentary. Less mobile.

But the bigger problem is our food production.

The food quality that we're eating.

The majority of food that's being pushed into the mainstream is laden with fat-heavy foods.

Calorically dense foods.

And it's directly impacting our health.

Vegan or not. Plant-based or carnivore.

Fats are getting higher and higher.

Fats have over twice as many calories as protein and carbs. With nine calories per gram of fat, it's no surprise we're gaining weight each year.

Add this to our lower activity levels each year, and you have a recipe for an obese nation.

You can't outwork a bad diet, as the adage goes.

You can't outrun eating crappy food.

So what should you be eating then?

• Fruits
• Vegetables
• Herbs/spices
• Legumes and minimally processed grains
• Minimally processed plant-based protein sources
• Whole foods (foods that come directly from the soil)

Single food ingredients can help you fight against fatty, processed foods.

What you eat today affects your health, your family’s health, and future generations.

We have an estimated 70,000 - 100,000 meals during our lifetime (depending on how long you live).

How many of those meals nourished and healed your body?

And how many of those meals harmed and damaged your body?

While we can't change the past, we can rewrite the future.

It's up to each of us.

1 Action Step

Review the past 120 days of this year.

What's one habit you excelled at? What's one that you struggled with?

Notice what you did well and apply it to the area where you struggled.

Rinse and repeat each month.

Client of the Week

Diana is a busy woman. Single with 2 kids, she works as a busy teacher, helping lead her kids as a positive example each day.

Yet, due to time constraints, personal challenges, and a lack of support, she began to put herself last.

Our strategy: Our primary strategy began with establishing a solid foundation of workouts and nutrition tracking.

3 days a week, which later scaled to 4 days and 5 days of tracking her nutrition.

We also added hitting 10k steps per day, monitoring her water intake, and journaling.

Part of our challenges included her limited time, traveling consistently, and rewiring the all-or-nothing mentality that she had used for years.

This took time and was something we continually revisited to ensure she began to develop positive beliefs and more sustainable habits.

Her wins: Down nearly 17 lbs, 4 inches from her waist, lifting heavy weights, and toning up her stomach.

She also began to instill positive beliefs and establish a consistent health system in her life.

A great example of how you can build sustainable habits even with a hectic schedule, as a busy parent, and a travel lifestyle.

​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

“The ability to discipline yourself to delay gratification in the short term in order to enjoy greater rewards in the long term, is the indispensable prerequisite for success.”

– Brian Tracy

Just shared a brand-new update over here.​

It might be the opportunity you were waiting for.

I'm looking forward to a quiet weekend of reading and walking in nature.

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

See you 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.