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 25: He dropped 135 lbs eating plants...here's why | Fred Ford​(Podcast)
•  ​He dropped 135 lbs eating plants...here's why | Fred Ford​  (YouTube)

3 more spots taken over the weekend for our case study special.

If you missed the updates over the past few weeks, I've been working on a new program that allows me to help more people using several innovative fitness tools.

If you've been trying to drop stubborn body fat and build muscle in minimal time with a busy career and family life, and want to use evidence-based exercise, nutrition, and psychology, this is for you.

This is the best opportunity I've ever shared, with the best rates for highly specialized, personal online training.

And I mean truly personal.

In the world of AI and robots with 'new' trainers getting certs over 2 days, you'll have the chance to apply for one of the last 15 6 spots with an industry fitness veteran with 8 years' experience.

 ​Full details here.​ 

15% off all plans. Doors close on May 25th.

ONE REFLECTION FROM ME

There's so much beneath the surface of our minds.

The ocean of unconscious within us is immense.

I'm constantly astounded by how many of my actions are conditioned behaviors.

In other words, I barely register I'm doing them.

Many of these behaviors are rooted in childhood.

It's estimated that most of our subconscious beliefs and behaviors were formed by the age of 7.

So, early life has a big influence on our lives.

It still does for most of us.

And for the majority of us, this never changes.

Doesn't mean that it can't. It doesn't due to a lack of awareness or desire to change.

Psychology has been my unique approach to health & fitness.

I started with exercise, but soon found eastern psychology early in my fitness journey.

I fell into the trap of 'positive thinking' to the detriment of how I actually felt, too.

Positive and negative emotions are part of all of us.

The key is to harmonize both of them within yourself and live from your Center.

Easier said than done.

In a world that focuses on "happiness" and neglects its shadow, slowing down can boost our health.

I got started with my fitness because of my low self-confidence.

I kept going because I realized fitness changed my life.

It also led me to health and a deeper understanding of myself.

And what greater gifts could we give to ourselves?

Lesson: Health is how you understand yourself.

3 IDEAS FOR YOU

I.

Vitamin D is an interesting topic because it's both a vitamin and a hormone.

Our bodies make it when we get enough sun.

We can also take it as a daily supplement or add it to our diets.

A few reasons why Vitamin D is important for us:

• Regulates calcium and phosphate. These are key for healthy bones, muscles, and teeth.
• Calcium is vital for absorption. If our diet lacks enough calcium, the body takes it from our bones. This keeps blood calcium levels balanced.
• Vitamin D can help prevent and treat many 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.

II.

3 ways you can eat:

1. Eat a whole food, plant-based foods for health goals.
2. Use lean plant proteins during fat loss or muscle-building phases.
3. Eat raw plant-based living foods for maximal healing results (high fruit/low fat).

(I'm at 3rd tier right now ⬆️)

Mix up all 3 as needed during different phases of your life.

The more fruits, vegetables, and whole foods you eat on a daily basis, the better your health becomes.

Once your health is where you want it, add plant protein.

This helps with fat loss or muscle building.

Pair it with smart strength training for the best results.

Keep it simple and eat the right way.

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

III.

The adage of '80% of results come from your diet, or abs are made in the kitchen' is accurate.

Nutrition is important, but exercise plays a huge role too.

Exercise isn't just an afterthought.

Exercise and nutrition are 50/50.

What helps you lose weight the quickest —mainly body fat —is how much you eat.

How much you eat is defined by your caloric intake.

How much you eat is often dictated by what you eat.

Which is also influenced by how you eat and when you eat.

Isn't nutrition science fun?

Focus on quantity -> quality -> food timing -> food speed.

All are important.

ONE QUESTION FOR YOU

What's one thing you're excited about in your fitness this summer?

1 QUOTE FROM OTHERS

I.

“Here is the most important thing to understand about cravings: They are not caused by weak will or gluttony. Cravings are triggered by biological properties of the foods themselves. That is, certain foods have chemical makeups that cause us to crave them in very much the same way that drugs, alcohol, and tobacco have addictive components.”

― Neal D. Barnard

Went hiking last weekend.

Probably going again tomorrow.

Send me your best recs for upstate SC.

Saving new hikes to our project board for the summer.

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.​