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.

Here's what's new this week:

•  ​Ep 11: Health pivots during mid-life and behavioral shifts that last ​ ​| Michele Olender​ (Podcast)

The doors are open for the new test pilot program we're launching on February 9th.

If you've got 10+ pounds to drop or 5+ pounds to muscle to build, you're sitting on a goldmine.

Most people never activate the potential of this goldmine because of:

• Internal excuses
• Limiting beliefs
• Self sabotage

However, if you're a career-driven adult over 40 who wants to create optimal health and strength while getting lean and healthy, this is for you.

I've got 7 spots (out of 10) left for this new test program.

The new focus I'm testing in this small group program is longevity exercises and nutrition.

There are 6 tiers of support, from VIP to budget-friendly options.

Don't apply if you're not serious about transforming your health.

Just reply 'NEW' to this email, and we can chat more about your health (even if it's not the right match, happy to point you in the right direction).

What's in store for today:

• The exact system I use with our private clients to help them get lean and strong in the least time possible.
• Why whole foods can maximize your health without having to read a nutrition textbook.
• The simple way to graduate from tracking your calories for the rest of your life.

Health is never-ending.

It's not a one-and-done type of journey.

It's an ever-evolving process that improves if you work the principles.

It's something I remind myself of each day.

Years ago, when I first got started on my fitness, I barely knew anything.

The world of fitness and health likes to share new fitness ‘fads’ or ‘shiny objects’ as I like to think of them.

Many of them are distractions.

They'll leave you puzzled for years.

One day, you'll wake up and wonder why none of those fitness promises came true.

The truth is that it takes time to change your body from a physiological perspective.

Also, consider the mental shifts that happen when you form new habits and a new identity.

It doesn’t need to take 5 years.

However, 5 weeks isn’t a reasonable timeframe for most health & fitness goals.

The reason why I'm sharing this with you is two-fold:

• Change takes time (no matter what people tell you).
• Patience is a prerequisite to lifelong success.

Everything good worth having in life takes time.

It's not the most marketable concept.

But it's an important one I've had to learn for myself.

And to be fully transparent, I'm going through a bit of a rebirthing process myself this year.

VFR (Vegan Fitness Redefined) has been our core offering since 2020.

Earlier versions, such as ProPlant Academy, Vegan Evolution Academy, and Strong Parent Coaching, each had their own growth cycles.

Yet, this year, something has shifted. Or maybe it's been the past few years.

My focus on health will continue to highlight plant-based nutrition, especially whole foods and raw living plant foods.

But there's been internal expansion and a desire to help a wider group of people, especially in longevity, psychology, strength, and deep health transformation.

How this will manifest, I'm not sure.

But this is the year of transformation in many ways.

The Year of the Horse will certainly bring new changes.

Some of them are good. Some of them are not so good.

Either way, you have to roll with the punches.

Or like Rocky Balboa says:

Lesson: Change is an inevitable part of life.

Here's Your 1-3-1 Friday: 

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1.) Biometric tracking for results

Health is a game.

And it's one that you can win.

You just need to understand the rules of the game.

If you've started working on your fitness this year, you're ahead of the game.

Remember that fat loss (weight loss) occurs when you eat in negative energy balance (a caloric deficit).

Muscle building, or weight gain, happens when you eat more calories than you burn.

It also requires lifting weights with enough intensity and volume.

There are several key areas to track to make data-driven decisions correctly.

Let’s start with your behaviors first.

• Nutrition tracking: Use a calorie tracker like Cronometer or MyFitnessPal.
• Fitness tracking: Use a workout tracker like a free spreadsheet or StrengthLog.
• Sleep, stress, and steps: These are often subjective experiences. However, trackers like Whoop or Garmin can be helpful. They capture steps when you use your fitness watch.
• Hydration: Can be done on Cronometer or MFP.  

Example data tracking from our private fitness software.

Now, let’s go over to your results tracking.

This is how you monitor your progress and determine whether you’re moving in the right direction.

• Bodyweight: for weight loss, 2-4x can be helpful; for muscle-building, 1-2x a week is enough (you can track less often for weight if it's mentally detrimental).
• Body measurements: 1x weekly is enough (aim for chest, waist, hips, and thighs - arms a bonus).
• Progress photos: Taking them weekly can improve adherence. However, for fat loss, it's better to take them every two weeks. For muscle building, aim for once per month.
• Further biometrics: body fat percentage is notoriously hard to track, though body fat calipers could be worth a shot (tough to measure without experience).

Bone mass, muscle mass, and other health metrics are worth tracking.

You usually need a high-level Withings scale, which can be inaccurate, or a DexaScan, which involves radiation and also has inaccuracies.

This is data-driven tracking.

This can take you far.

2.) Maximize your nutrition with whole foods

Fruits, vegetables, and foods from the soil are the most nutrient-dense on the planet.

A cup of wild blueberries has more nutrition than the average American meal.

Why does eating whole foods increase longevity?

 

Enjoying a raw lasagna. ;)

Two reasons:

• You aren’t eating animal products, which feed bugs, viruses, and parasites
• You’re not eating GMO or processed foods that are laden with chemicals never meant to be eaten

Fruits, in particular, are anti-aging.

They slow down and even reverse aging. This is due to the high antioxidant content per bite.

What are antioxidants?

They’re molecules that combat free radicals. Free radicals are highly reactive molecules that damage cells and DNA, accelerating aging.

Antioxidants are like little warriors that fight the invading free radicals that bombard us.

Eat more antioxidants for a better life. You'll live longer and look younger, too.

Eat whole, plant-based foods daily, with some flexibility to enjoy other plant foods.

(and yes, tofu and tempeh are reasonable options for protein).

Wash your produce thoroughly, or buy organic to reduce pesticide exposure.

You can also grow your own food as another option.

Eating whole food, plant-based isn't about restriction - it's about health freedom.

It took me years to learn this lesson. But it's probably the most important health lesson I've learned (so far).

Health is always your first wealth.

Most of us have lost touch with what real health feels like.

You can always regain it.

3.) Standard-driven living

The more advanced you become with your fitness, the more you’ll need to respect the laws of physics.

Energy cannot be created or destroyed - it can only be transferred.

While you don’t need to track calories (or workouts) forever, there is a time and place for it.

Unless you're aiming to get very lean or build a lot of muscle, tracking will eventually yield diminishing returns.

That's why standards will need to be your default system.

Once you graduate from data-driven tracking, the next step is to transition to standard-driven living.

Standards here would include:

• Eating wfpb (whole food plant-based) and plant protein 80-90% of week
• Lift 3-4x a week using weights to 80-90% intensity
• Drinking a minimum ½ your bodyweight in ounces of water daily
• Walking 7-9k steps daily
• Sleeping 7-9 hours of quality sleep daily
• Sitting in silence for 5 minutes daily
• Grounding and walking outside in sunshine 10 minutes daily
• Eating 5+ servings of fruits and veg daily

You can add more standards, but those are a strong base to start from.

You’ll notice that the data-driven behavioral tracking links nicely with the standard driving living system.

As you tune into your internal systems, you need fewer external tools.

The goal of tracking graduation is to create lasting identity changes. These changes will go beyond just habits and lifestyles.

Real transformation comes when you change your identity (not just your habits or lifestyle).

However, identity transformation does take longer (2-3 years).

At the start of any journey, you form habits (4-6 months).

Then you graduate to lifestyle integration (12-18 months).

You then conclude with an identity transformation (2-3 years).

A further level is embodiment. This means being a positive role model for others (3+ years).

However, that goes beyond the scope of today’s letter.

The first 3 levels are where most people should focus their efforts.

Install standards. Change your identity. Track your progress.

Become a healthy human.

This is how you permanently change your life.

Health doesn't need to be hard to work.

It just needs to follow the right principles.

1 Action Step

Add 1 new fruit or vegetable to your meal prep this week (mine was butternut squash this weekend). 

Client of the Week

Courtney has a busy life.

She has a lot on her plate as a mom, wife, and career-driven professional.

Her fitness wasn't on her top list of priorities.

It finally slipped down to the bottom.

The reality priorities are a myth.

You either have one priority, or you have none.

Courtney realized this and decided to take ownership of her health.

So we got to work and started engineering her fitness success.

Due to her busy schedule, we needed to prioritize her time for fitness investments.

Every workout mattered, even though we weren't aiming for perfection.

One of her main goals was to build a lean, strong body. After years of not feeling good in her skin, she wanted to feel confident.

Strategy: We set up a moderate caloric deficit at a negative ~500 k/cal. The goal was to lose 1-1.5 lbs per week.

Next, we made a sustainable strength plan. This plan helps keep muscle while focusing on fat loss.

Three days of full-body training using a push, pull, and push/pull format laid the foundation for her training.

We aimed for at least 7,000 steps daily. We also added 1-2 cardio sessions. This helped boost her heart health and improve her conditioning.

Wins: Courtney didn't have an easy ride. Traveling to conferences and working long hours took a lot of time.

She wanted to be a positive role model for her daughter, too.

But she became a leader.

She dropped 20+ pounds, 6 inches from her waist, and built 2 pounds of lean muscle.

She's in the best shape since her pre-mom days and feels confident enough to wear a two-piece.

She toned up and got lean enough to show off her new abs. We spent extra time rebuilding them with specialized core workouts.

She's a reminder that having a busy lifestyle isn't an excuse for not being fit.

The only thing getting in the way of your best body is you.

So raise your standards and go for it.

One Quote To Finish Your Week Strong

Snowed this weekend here.

Didn't expect to see snow in the South.

Guess global warming is speeding up these days.

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.​