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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Here's what's new this week:

• ​Ep 21: Using lifestyle medicine as a plant-based physician | Dr. Angela Solari (Podcast)
• ​The strongest man on the East Coast | Dr. Bradie Crandall​​
  (YouTube)

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What's in store for today:

• What's a healthy diet really look like when it comes to long-term health?
• What's the bare minimum sleep requirement for adults who are active and want to be fit?
• The foundations of health are built using this system.

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The awkward truth about health?

It's never-ending.

Unfortunately, an industry based on 90-day workouts and 60-day boot camps does not fit well with this.

But we all need a starting place.

And a deadline.

So getting started is the first problem to solve.

It's what I used 15 years ago when I started my fitness journey with workout programs like Insanity or P90X.

You need a deadline to start.

The interesting thing about humans is that milestones help keep us motivated.

Telling someone that their health journey is lifelong is a quick way to empty a gym floor.

Instead, focus on short digestible milestones.

It's part of why I believe having a vision and goals is important.

Your vision tells you where you want to go.

Your goals become your milestones along the way there.

Both are important to create lifelong health.

So choose a start date. And a deadline.

And get started. We're 28% of the way through this year.

Where do you want to be by the end of it?

Lesson: Pick a deadline for your fitness goals and get started.

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Here's Your 1-3-1 Friday:

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1.) A real healthy diet

So what's a healthy plant-forward diet?

There are two main groups of diseases that we face as humans:

• Diseases of affluence
• Diseases of poverty

If you're an average American or European who's reading this right, there's a high chance you won't face diseases of poverty.

Diseases of affluence are the bigger problem that modern humans face.

Dr. T Colin Campbell was the lead researcher of the China Study, which took decades to complete.

Researchers found data on mortality rates for over 40 diseases. They also noted where these diseases were located.

They found that these diseases were in different regions of China.

One group was linked to the wealthier areas, while the other was tied to poorer regions.

Diseases of poverty included parasitic infections and malnutrition.

What was fascinating about the diseases of affluence is that these regions had higher rates of meat, animal fat, and dairy consumption.

Eating more animal protein and animal products caused higher rates of heart disease, cancer, and diabetes.

This is what bewildered the researchers in this study.

The average cholesterol levels of rural Chinese people were much lower than those of Americans.

At that time, Americans averaged 215 mg/dL, while rural Chinese averaged just 127 mg/dL.

They found that animal protein led to higher blood cholesterol and diseases of affluence.

Higher consumption of meat and other animal products leads to worse health outcomes and more diseases.

The China Study provided several key insights into health. These could easily create a full guide. If you're interested, I can write one.

But as a simple takeaway, here's what Dr. T Colin Campbell's recommendation for optimal health and living a disease-free life came down to:

• Eat a whole food, plant-based diet
• Eat low-fat when possible
• Minimize processed and refined goods, fats, and salt

Decades of literature have proven that a whole-food, plant-based diet is the healthiest way for humans to live.

I've tested this myself and can confirm it's true.

For faster health results, eating raw or more living foods can be even more impactful (even for short stints). I've also tested this on myself.

As for plant protein, for fitness, you'll want to pair the right options (tofu, tempeh, TVP) to support your fat-loss or muscle-building goals.

But Campbell's recommendation still holds today as it did 40+ years ago.

Eat more plants, and you'll see better health results.

2.) Sleep requirements for active adults

One of the questions I've been asking myself recently has been about sleep needs.

I've been focused on waking up earlier each day as part of an upgraded evening routine for myself.

As such, I've been going to bed earlier.

But the question that's come up has been:

How much sleep can I get by on?

I usually feel pretty good with 8+ hours of sleep.

Under 7.5 hours, I start to feel tired later in the day.

But I've been curious about the rule of 7-9 hours for adults.

Here's what the ​Harvard Sleep Division​ recommends:

• Although there is some genetic variation, most adults need between 7.5 to 8.5 hours of sleep per 24-hour period to function optimally.
• You can find your optimal sleep time if you set aside several days (perhaps during a vacation) to allow yourself to sleep as long as possible.
• Once you know how much sleep you need, it's important to allot that much time to sleep in your daily schedule.

However, in Japan, the average adult sleeps 6-7 hours.

The main difference between Eastern and Western sleep patterns lies in how the Japanese approach daytime rest.

Many Japanese take daytime naps and make time for extra rest.

Their bodies have adapted to getting a bit less sleep at night. This is because they rest during the day.

It's simple, not easy.

In our toxic all-or-nothing work hustle culture, taking a nap isn't seen as being 'productive'.

Yet, for real creative work, rest and relaxation are key fundamentals.

It's hard to create something of real value or great if you're constantly overworked and stressed out.

Sleep does matter.

But so does how you approach your sleep and rest from a holistic view.

3.) Health foundations

Health is your foundation.

It’s the base upon which you build your life. Without health, we don’t have much.

It’s why they say health is your first wealth.

I’ve heard the saying that most people spend the first part of their lives trying to get wealthy and make money.

Then, they spend the second part of their lives using their money and wealth to reclaim their health.

It doesn’t need to be this way.

The Middle Way in Buddhism was the spiritual path that avoided extremes. Humans often think that something only works if it’s hard or takes a lot of effort.

Simple health isn’t like that.

While it takes more effort and focus in the beginning to build your health systems and standards, over time, it becomes more effortless.

Lifting heavy weights isn’t easy. But it’s simple. Over time, your body adapts to the stimulus, creating muscle tissue and stronger bones to support heavier weights.

Simple but not easy.

But over time, the weights you lifted that were once heavy no longer are so heavy.

Simple then becomes effortless.

Each period of plateau and adaptation takes time to adjust to.

You don’t always need to strive for new health and fitness goals, contrary to popular mainstream thought.

A health foundation gives you a place to live.

It's also built on sustainability and permanence.

If you can't do it for 10 years, then don't do it for 10 days.

Most health information is regurgitated every few years with a spin on it.

It preys on the Trickster within all of us.

Instead, focus on proven health principles.

Timeless evidence-based facts like:

• Eating a wfpb diet
• Eating slowly with intention
• Eating plenty of fruits and veg
• Lifting weights 3-4x a week
• Walking 7k+ steps per day
• Spending time in nature
• Spending time with loved ones

Less is more when you're doing the right things.

And as someone who loves to chase shiny new health objects, this is my personal callout too.

You don't need more information.

You just need to apply the right information to your life.

Then, be consistent with this long enough to see results.

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1 Action Step

Choose 1 simple health action you've been delaying for the past few months.

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Client Spotlight

Jackie is a busy military nurse.
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She's on the go constantly.
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Yet, her health had taken a hit over the years.
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It's interesting how much we can give to others while forgetting to take care of ourselves.
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So it always comes back to filling up our own cups.
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You can't give to someone that which you aren't giving to yourself.
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So being 20 pounds overweight, uncomfortable, and unhappy in her clothes led Jackie to start working together.
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𝗦𝘁𝗿𝗮𝘁𝗲𝗴𝘆: She focused on whole foods and getting back to home-cooked meals 5 days a week.
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We also added 3 days of lifting weights, paired with 7k+ steps daily. It wasn't perfect with her travels - but we made it work.
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We also layered in 7+ hours of quality sleep and focused on 1 minute of deep belly breathing to help release stress accumulated throughout the day.
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𝗪𝗶𝗻𝘀: Jackie not only dropped 20 pounds, but she also regained her confidence. Her self-belief in herself and what she's capable of.
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She started working out to get fit... but kept it going because of the impact on her mental health and strength.
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What gets you started isn't always what will keep you going.
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She also dropped 4 inches off her waist and doubled her lifts in all her major strength movements.
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Her nutrition and health improved as she cooked more often at home and became more intentional about her food choices, too.
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She's a prime example of what can happen when you take imperfect ownership of your health every day.
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If you'd like 1:1 support around your health before the summer hits, fill out this quick intake form to see if it's the right match.

I'm opening a few slots for our May roster for career-driven adults over 40 who want to drop 10-30 pounds and get lean, strong, and healthy in minimal time.
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Everything starts with health.
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Without it, we don't have much.

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One Quote To Finish Your Week Strong

Ran home from the gym.

Took me 11:15 seconds.

Even though it's a 2-minute drive to the gym, I've got to say:

That was fun.

Probably will do more running to the gym and stores this year.

Fitness enhances everything.

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.