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:

• 1 reflection from me
• 3 ideas you can use
• 1 question for you

Let's dive in.

What's new this week:

•  ​Ep 23: Avoid the health mistakes 98% of parents make​ (Podcast)
•  ​Bodybuilding vs Strongman: She won both | Melissa Ficarra​  (YouTube)
•  ​The ultimate nutrient guide​ (Article)

I'm excited about new upgrades in our service over the next 6 weeks.

Especially a quiet project I've been working on for the past month.

If you're a career-driven human over 40 who wants to get lean, strong, and healthy in an easy, simple way using expert fitness programming at a generous rate (a couple of hundred bucks a month), I'll be offering a special case-study program in the next few weeks.

If you don't need high-touch 1:1 private coaching but want highly specialized fitness direction while dropping 10-30 pounds over the next 4 months, this is for you.

Get in your best shape this summer without wasting time on supplements or fad workouts.

The case study group will have an extra 20% discount on already heavily discounted rates.

The group will be capped at 15 max due to my personal capacity.

More details coming soon.

If you want a spot on the waitlist, reply 'LIST,' and I'll add your name.

First-come, first-served.

ONE REFLECTION FROM ME

Change can be good.

Even if it's uncomfortable.

You'll notice some recent changes to your 1-3-1 newsletter.

I'm trying a new writing format. This will help highlight key health and fitness ideas. It should also make it easier for you to read each week.

I'm also making it simpler for myself.

My goal this past year has been to write more long-form articles and potentially books in the near future.

However, my time constraints have hampered both goals.

The more constraints you have on yourself, the more thoughtful you need to be with your time.

It's true for fitness. For health. For writing. And for the things that matter in life.

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

You’ll probably see changes in this newsletter as I keep testing it in the coming months.

What will remain constant is my weekly writing to you.

What will change is the format (not every week).

My promise to you remains the same: the best health ideas you can find on the web in less than 5 minutes.

My goal in writing has always been to improve as a thinker, writer, and simplifier of health knowledge.

I can only do this with the right amount of time and space.

So adapt your goals to your life.

Not the other way around.

When a time constraint comes up in your fitness, ask yourself: Are you doing the right things, or are you just trying to do everything?

Do the right things in the right order.

Nothing more.

Lesson: Do your best work by focusing on your strengths.

3 IDEAS FOR YOU

I.

The world of nutrition is confusing.

You might hear different things. Some say you’re deficient. Others think you eat the wrong foods or lack key nutrients.

So, it's overwhelming. At least, that's how I felt when I first started learning about nutrition facts.

The obvious choice is to look at what the evidence-based research says on this topic.

Getting your education on IG or in tweets won't permanently uplevel your health.

Taking the right information (strategy) and acting on it (action) leads to lasting change when done consistently.

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

II.

As humans with bodies, we need key nutrients for important functions.

There's some nutrients that our bodies can make on their own.

There are other nutrients that our bodies need from food sources.

The ones that our bodies can't make on their own would be classified as key nutrients.

To create a healthy plant-forward diet with all the key nutrients, it's important to see the big picture.

Whether you’re fully plant-based or just adding more fruits and veggies, it’s important to cover all your nutritional bases.

This will help you achieve lifelong health.

III.

A few reasons why Vitamin D is important for us:

• Helps regulate calcium and phosphate, which are important for bone, muscle, and teeth health
• Calcium helps with absorption. If we don’t get enough calcium from food, our body pulls it from bones. This keeps blood calcium levels balanced.
• Vitamin D can help prevent and treat various conditions. This includes cancer, infections, and immune system disorders.

So vitamin D is important for our overall health. It's also not only for plant-based folks.

Nearly 50% of the world's population is estimated to be vitamin D-deficient.

Don't be another statistic.

ONE QUESTION FOR YOU

Where do you need to stop procrastinating on your health?

1 QUOTE FROM OTHERS

I.

“Ralph Waldo Emerson declared that the ancestor of every action is thought; when we understand that, we begin to comprehend that our world is governed by thought and that everything without had its counterpart originally within the mind.”

― Claude M. Bristol, The Magic of Believing

Did you like the new format?

Hit reply and let me know.

As promised, your 1-3-1 Friday in less than 5 minutes.

Until 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.​