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:

• How to drop body fat fast without restrictive dieting or yo-yo diets.
• Track your calories using this method to save time and avoid living on your phone.
• Use this rep scheme to build muscle quickly while getting better results.

My first year being vegan I struggled with my nutrition.

Even though I was committed to my new path, I freaked out on how to get enough protein.

I spent many hours researching. I felt ashamed when I noticed I was gaining weight, even though I was eating vegan.

I was working out, eating vegan, yet my weight kept going up.

I reached my limit when I stepped on my bedroom mirror at 7 AM. I was in Bristol, UK, waiting for Anna’s fiancé's visa to clear.

My belly stuck out, and I finally saw the truth:

I didn’t feel or look healthy even though I was doing all the things.

So, yes, I was vegan.

But I didn’t feel congruent.

Nor was I inclined to share my journey with others…

(even though I knew how transformational it could be on a physical, mental, and internal plane).

So, I swallowed my pride.

Even with my years as a fitness expert, I finally grasped the meaning of insanity in that moment.

‘Doing the same thing repeatedly, expecting a different result. ’

I was being illogical.

Emotions drive action, and logic justifies it.

So I hired support.

My first two instructors didn’t mesh well.

Health & fitness coaching is an art and a science.

It's a science. Understanding behavioral psychology, anatomy, nutrition, and human motivation is important.

You also need to understand biomechanics and habit development.

Plus, it's a bonus if your coach knows about depth psychology and the unconscious mind.

It’s an art because of how you combine all those topics (and more) into a unified format for a specific client is unique.

Although we all have the same potential, how we actualize this is particular to each of us.

My third instructor and I hit it off.

I finally broke through and got in the best shape of my life.

But this was just the first part of my journey.

I lost 30 pounds of fat, gained 5 pounds of muscle, and tripled my strength on all lifts. I reached 5% body fat, but one area of my health journey remained unresolved.

That story is for another day.

But both parts of my journey molded who I am today.

It's also set the tone for the third chapter of my health, where I'm working on navigating the biggest health mountain I've ever tackled.

We can talk more about both journeys in a future letter.

I believe in synchronicity and serendipity.

If you’ve read so far, I believe you do too.

Glad to be connected with you.

Onwards and upwards!

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

Here's Your 1-3-1 Friday:

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1.) How to lose fat fast

Dropping body fat doesn't need to be hard.

It just needs to make sense.

For many, losing fat feels a lot like dealing with relationships. It's emotional.

Instead of relying on how you feel, use logic.

Here's a simple 3-step system to drop body fat fast without burning out.

Let's dive in.

1. Cut processed foods

Processed foods are sneaky.

They’re designed to hijack your taste buds and make it almost impossible to stop eating.

That’s no accident—these foods load you up with the perfect combo of fat, sugar, and salt to keep you coming back.

What’s the result?

More hunger. Less energy. And fat loss that slows down (or stops completely).

If you eat from a box, a bag, or a drive-thru window, it’s time to shift.

Start replacing those with simple, whole plant foods:

• Oats, beans, lentils
• Fresh fruits and vegetables
• Potatoes, rice, and quinoa
• Tofu, tempeh, and edamame

The result? Less calorie creep. More fiber. More fullness. And—yes—faster fat loss.

2. Use a high-protein, medium-carb, low-fat split

Think of your macros like a fuel plan.

• Protein: helps you stay full and keeps your muscles while losing fat
• Carbs: give you clean energy to train, think, and get through your workday
• Fats: are important for hormones, but don’t need to be high to be effective

Here’s the blueprint we use for clients who want to drop 10–30 pounds:

Protein: 35%

Carbs: 45%

Fats: 20%

You’ll get enough energy to perform while leaning out and protecting your muscles.

Also, a vegan diet high in protein helps with feeling full and improving body composition (Clifton et al., 2015).

If you're aiming for 1,800 calories, that’s about:

• 160g carbs
• 160g protein
• 40g fat

You don’t need to nail it perfectly. Just get close. Keep it simple. Think progress, not perfection.

3. Track for 30 days (like a scientist)

Most people don’t realize they’re overeating. Even healthy food can add up fast.

That’s why we ask our clients to do this one thing for 30 days: track everything.

Here’s why this works:

• You get instant awareness of what you’re eating
• You start seeing patterns you didn’t know were there
• You can fix problems before they become plateaus

You don’t need to track forever. But 30 days? That’s a game-changer.

Use free apps like Cronometer or MyFitnessPal, and be curious, not judgmental.

Think of it like this: You’re not on a diet. You’re running a fat-loss experiment. And you’re the lead scientist.

2.) Track your calories this way

Most people mess up tracking by overcomplicating it.

They try to log random meals daily, get overwhelmed, and quit.

But if you follow this method, it becomes automatic—like brushing your teeth.

Try this nutrition tracking method to build on the first topic in today’s letter.

It will make tracking your meals easier and help you see results faster.

Here’s how to make tracking simple, easy, and nearly foolproof.

1. Pick 6–8 meals and repeat them

The truth?

You don’t need 40 different meals per week.

You need 6–8 reliable, high-protein go-tos that fit your calories, take 10 minutes or less, and taste amazing.

Pick a few for breakfast, a few for lunch/dinner, and 1–2 for snacks. These are your “core meals.” You’ll eat them most of the time.

Here’s an example set:

• Protein oats with berries + rice protein
• Tofu scramble with spinach and mushrooms and brown rice
• Lentil tacos with salsa and tempeh
• Quinoa + black beans + veggies + seitan
• Smoothie with soy milk, pea protein, banana, and spinach
• Edamame and fruit as a snack

Once you plug these meals into your tracker, you're done.

Just copy and paste each day. No more calorie confusion.

2. Build each meal around protein

Here’s the rule: Protein first, everything else after.

Why? Because most vegans under-eat protein, especially women trying to lose fat.

An example of a perfect vegan macro plate

You want 25–35g of protein per meal, and 5–10g per snack.

That means your plate should start with foods like:

• Tofu, tempeh, edamame
• Seitan, TVP, hemp
• Protein powders from pea, rice, or soy

Once you hit your protein, fill in with whole carbs (quinoa, potatoes, oats) and veggies.

Add a little healthy fat (hemp seeds, avocado), and you're set.

Easy meals, high performance.

3. Use meal prep "stacks" under 10 minutes

Don’t want to spend Sundays in the kitchen for 3 hours?

Good. Neither do I.

Here’s how to make meal prep painless:

Use what I call a “Prep Stack.”

It’s 3 steps, 5 ingredients or less, and under 10 minutes.

Here’s one:

1. Air-fry or sauté cubed tofu (no oil) with garlic + coconut aminos
2. Steam frozen broccoli
3. Stovetop cook rice/quinoa (from packet; not dry)

Throw it in a container. Add hot sauce or a low-fat, tahini-free dressing.

Done.

Make 3–4 of these in under 40 minutes. That’s lunch for half your week.

The best part? You’ll stop wondering “what should I eat?” when you’re busy and stressed.

The decision is already made. Fat loss happens.

3. Use this rep scheme for muscle building

Most people train with no plan. Just random sets, reps, and machines.

If you want to build lean muscle and look strong, your rep scheme must be strategic.

It's not just about burning calories.

Let’s break it down.

1. Understand the 3 rep ranges

There are three main zones to know:

• 1–4 reps: strength (good for powerlifters, but not needed for most)
• 8–12 reps: hypertrophy (aka muscle growth — the sweet spot)
• 15+ reps: muscular endurance (not as effective for size)

You want to live mostly in that 8–12 range for most exercises.

That’s where you’ll build lean muscle without needing heavy, joint-stressing weights.

Lifting moderate weights for 8–12 reps per set is best for muscle growth.

This method works well when you use good form (Schoenfeld et al., 2016).

That’s your zone.

2. How to climb the rep ladder

Let’s say you start with 3 sets of 8 reps at 30 lbs.

Stick with that until you hit 12 reps on all 3 sets with good form.

Then bump up the weight slightly (maybe to 35 lbs) and drop back to 8 reps.

This is called progressive overload. It’s the key to getting stronger and more toned over time.

Every week, you’re either:

• Adding reps
• Adding weight
• Or improving form and control

That’s how you grow.

3. The magic formula: intensity + control

You don’t need to train for 90 minutes to get results.

You just need the right intensity in 30–45 minutes.

Here’s the formula:

• 2–3 sets per exercise
• 6–8 exercises per workout
• Most sets in the 8–12 rep range
• Rest 60–90 seconds between sets
• Focus on controlled, full-range movement

Train each muscle group 2x per week (upper/lower splits work great).

Try to finish your workout knowing you have 1–2 reps left in the tank.

That’s how career-driven vegans get fit.

Simple and effective.

Wrap-up: what to do next

Here’s your next move:

• Pick 6–8 high-protein meals
• Track your calories for the next 30 days
• Train with intent using the 8–12 rep range
• Watch your body change in the mirror (and your clothes)

Don’t try to be perfect. Just be consistent.

And remember: You’re not “dieting.” You’re designing your body to match your mission.

And that mission is whatever you want it to be.

Let's make it happen.

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1 Action Step

Summer is almost here. What's one key focus you want to tackle by the end of summer? Write it down. Focus on it daily.

Client of the Week

Is going into your 50s all downhill?

Erin is a busy woman.

She works overnight shifts and has two boys. Her busy life left her neglecting her workouts and fitness.

She didn't feel strong in her body.

She didn't feel as confident as she used to in her body.

So she applied for a spot inside VFR, and we got to work.

One of the key focuses for her was dropping body fat while rebuilding her strength.

Due to past injuries, we had to navigate her fitness with caution.

Working overnights also meant being strategic with her recovery and sleep.

But she committed to becoming her best self.

Here's our strategy to get her in the best shape she's felt in years.

Strategy:

• 4x strength workouts
• 5-6 days of nutrition tracking (she tracked almost every day)
• Started with a slight calorie deficit, then increased calories to near maintenance.
• Focused on self-improvement in all areas

It wasn't easy.

Erin and her family lost their dog in the middle of her program.

Soon after getting a new puppy, they faced a lot of attention needs and some early hospital trips.

She faced some health challenges and also helped her father with his own.

Yet, she persevered. Erin is a woman who doesn't go down without a fight.

She's the kind of woman who raises two boys, works hard, and stays dedicated to her fitness.

Erin started to reconnect with her inner athlete again.

Wins: She lost nearly 10 pounds of body fat and gained muscle. Her biggest win? She tripled or even quadrupled her strength in several lifts.

Over time, her leg press went up plate after plate, and her lower body gains started skyrocketing.

She stripped fat from her upper body and tightened her shape as she lost inches.

Erin took ownership of her health and body even as a career-driven vegan with a busy family.

She's a mother, wife, and vegan leader who now shows up for herself and others.

She exemplifies what we can all become, even going into our 50s.

So why not you?

Let's start summer off strong.

​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

Started reading again.

Been falling off track due to being 'busy'.

Just means not prioritizing it.

Can't beat a good book and a cup of tea.

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

Till next week,

References

• Clifton, P. M., Keogh, J. B., & Noakes, M. (2015). Long-term effects of a high-protein weight-loss diet. The American Journal of Clinical Nutrition, 81(6), 1298–1306.
• Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), 1689–1697.
• Hall, K. D., Ayuketah, A., Brychta, R., et al. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial. Cell Metabolism, 30(1), 67–77.