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:

• Use this supplement instead of fish oil to meet your omega needs safely.
• Why back pain is more common and how you can fix it in under 5 minutes.
• My favorite upper body exercise for building a strong body.

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Quick question: I asked this last week and got some good feedback, but wanted to follow up in case you missed my question.

I'm considering launching a new podcast that shares the best strategies (many of which I discuss here), practical tips, and interviews with world-class health & fitness leaders in the plant-based/vegan space.

100% for you. 100% free.

Hey friend,

This past week has been impactful for me.

I've given a lot of thought to my life and my strengths. I've also listened to what others need in the vegan and plant-based space.

I've come to realize that there's a need for greater transparency and honesty in the health space.

With what's working right now, and isn't just 'theory'.

It's part of why I've been quietly documenting my own health journey over the past few years.

I've been doing the same for my fitness journey too.

I've recognized that being a living example is more than just writing words on a page and posting it.

It's about living it.

It's about being it.

It's about becoming a health force to reckon with.

Unfortunately, modern society is missing this.

It's rare to see a healthy, self-actualized, integrated human being.

But it's possible for all of us.

It doesn't need to be time-consuming or complicated.

However, it does need to follow key health pillars to be effective for life.

Four years ago, I thought I knew everything about health and nutrition.

I was wrong. I was barely scratching the surface.

I now know that my knowledge of health & nutrition is higher than it was 4 years ago... but I don't know what I don't know.

That's the best part of learning (with a growth mindset).

You stay in a state of curiosity and true learning each day.

Today I don't know what I'll know tomorrow. But the only way to find out is by continuing to learn.

In conclusion, I've realized transparency helps more people.

So does being a living example - an embodiment of health, so to speak.

At the very least, be this example for yourself. Then, be it for your family.

Then, your community. Then, if you're inspired, be it for the world.

But start with yourself first. That's the most important person who matters to you.

Lesson: Your actions can inspire others when you embody health.

embody health.

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Here's Your 1-3-1 Friday:

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1.) Use this instead of fish oil

If you want to get your omegas in without animal products, then algae oil is your best option.

Fish oil is commonly touted as being the optimal form of DHA.

DHA, or docosahexaenoic acid, is an omega-3 fatty acid. It supports the brain, retina, and nervous system.

There is also a correlation between DHA and our immune system.

DHA is important for our bodies.

With it, you can improve a lot of health metrics.

Without it, you might struggle.

The primary sources of DHA include fish oil, fatty fish, algae oil, and breast milk.

What's interesting is that the original source of DHA comes from (drum roll, please...) algae that is consumed by the fish that eat it.

So similar to eating land-based plants, you can go right to the source and eat the algae directly.

If you're vegetarian or vegan, your DHA levels might be lower than those of omnivores. This is because DHA is less available in plant-based foods.

The solution is simple, though.

Invest in a high-quality DHA/EPA supplement (algae oil).

I usually don’t recommend supplements because companies often change their ingredients. Still, I suggest finding a vegan DHA-EPA supplement with at least 500mg.

A few good companies offer these, but be careful about how they source their ingredients. I usually prefer non-GMO, gluten-free options that are also free from animal products.

I did an omega test a few months ago. My levels were low at 5.19%. The desirable range is 8-12%.

Working with my clinician, I invested in a high-quality algae oil to help address my deficit.

My omegas have been low because I've been conducting a long-term experiment to starve a virus that triggers psoriasis.

I keep my fats low as part of my health plan. This helps my liver heal and function more efficiently. High fat levels make it tough for the liver to break down fats and proteins.

This is harder than processing healthy carbs like fruits and veggies.

So I share this for two reasons:

• So I can build more trust with you, so you can see I walk the walk, not just talk the talk.
• Each of us has a unique health and fitness journey. But there are key principles that can help everyone.

So invest in a high-quality algae oil. Consider getting an omegas test if you're not confident about your current levels.

If you're not keen on supplements, use the following plant-based food sources:

• Seaweed
• Spirulina
• Flaxseeds
• Chia seeds
• Hemp seeds
• Walnuts
• Brussel sprouts

You’ll need to eat more of the food options above to reach your DHA/EPA levels. This is because everyone’s needs are different.

So, algae oil may still be required.

However, the list of whole foods above is a great place to start as well.

2.) Why is back pain more common

Back pain is common these days.

It's estimated that nearly 80% of Americans have some sort of back pain.

But why is it so common?

The SAL or the Standard American Lifestyle (yes, I coined this) is a big reason why.

Our bodies are designed to move. And move often.

Unfortunately, modern life isn't conducive to this.

So, back pain emerges from several reasons:

• Mechanical
• Metabolic
• Traumatic
• Degeneerative
• Postural
• Congenital
• Psychiarric

Plus many more. There are a dozen and one reasons why back pain is more prevalent.

Yet, with $200 billion spent each year on back pain management, the solution clearly isn't working.

There’s a lot of evidence about the physical causes of back pain. However, one doctor focused much of his career on another idea.

Dr. John Sarno found that his patients had back pain, just like many other chiropractors.

He also discovered something that other doctors missed: these patients had a lot of repressed emotions.

He noticed that the more they expressed their emotions and let go of the past, the less back pain they had.

Sarno, who has written multiple books on back pain, eventually became so hated by his fellow doctors and surgeons because he was taking potential business away from them.

Dr. Stuart McGill (who I've mentioned before on prior letters) is a world-class expert on the back.

He approaches the back from a mechanical perspective.

Using the right exercises for your back helps ease pain. Also, keeping good posture during the day and sitting properly makes a big difference.

Finally, dropping weight is the simplest way to reduce back pain for life.

The heavier you are, the more of a load you put on your spine.

So, a quick action checklist from these different experts to support your back:

• Allow yourself to feel your emotions (and reflect on your past). Practices like Qi Gong, especially shaking, can help release trapped emotions and ease back pain.
• Use posture-strengthening exercises like the McGill Big 3 (I shared this last week here).
• Stand for 50% of your day or more (if possible use a standing desk; I'm writing on one now). I personally stand for 80% of my working day or more, and have trained my body to want to stand vs sit.
• Drop excess weight using a caloric deficit, eating whole foods, and moving more.

Don't manage back pain. Heal it.

3.) My favorite upper body exercise

My favorite upper-body exercise is chin-ups.

I love them for two reasons:

• They make me feel strong and confident in my body
• They're hard to do, which further enhances my first reason
• They hit multiple muscle groups, with a bonus one being my biceps
• They are among the best upper body strength-building exercises you can use

So I'm a fan of chin-ups.

Most people never feel the thrill of launching their body into the air.

It's sad.

Fitness has been a force multiplier in my life for almost 15 years.

It's given me my life back multiple times, especially during my lowest points.

It has taught me about determination, resilience, and confidence. Each workout challenges my character.

I believe we should all have a fair chance at chin-ups.

Here's how to reverse-engineer your chin-up success:

1. Start with machine lat-pulldowns. Use an underhand grip. It helps train the chin-up movement and works your upper body.
2. Do this for 4 to 6 weeks. You can stop when you lift a much heavier weight than you started with.
3. Graduate to machine-assisted chin-ups. Repeat step #2 until you no longer require any further assistance.
4. For extra support before full chin-ups, try banded chin-ups. They can help you build strength as a final step. Repeat step #2 again.
5. Do full chin-ups and start with lower reps and over time increase reps.
6. You can add weight to your chin-ups once you surpass 12+ reps to make it a powerful strength builder.
7. Do it for the rest of your life.

Chin-ups rock.

Try them out sometime. I think you'll like them too. :)

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1 Action Step

Add some omega-friendly plant-based foods like nuts or seeds to your meal prep. Reap the benefits.

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Client of the Week

Julie is a busy senior accountant.

She’s also a mother to her 11-year-old daughter and wife.

Before we started working together, she was struggling to prioritize herself, and she wanted to lose 10 pounds to boost her energy levels.

Our strategy: We focused first on systemizing her workouts and nutrition. Since she hadn’t been working consistently on lifting weights or tracking her meals, we started there.

• 3 days of weight lifting (we later increased this to 4 days as she got stronger and leaner)
• 5 days of tracking her meals with 80% accuracy while hitting her at least ½ of her bodyweight in ounces for water intake each day
• Focused on her sleep and aimed to hit 7.5 hours of quality sleep per night since she had trouble sleeping before we worked together
• Increase her lean protein intake using strategic plant protein snacks

Here’s her experience:

“Over the past few months, I’ve had several wins. On the numbers side I have lost 10 pounds and several inches off my body. However, the non scale victories have far surpassed any tactical numbers.

My energy levels have increased, my overall mood is better - just ask my kiddo and I’m actually sleeping well again. In prioritizing myself, my family has really stepped up to pick up the slack… who knew Gabriel could indirectly improve family dynamics, too?!

One of the best things about working with Gabriel has been the sustainability of the changes we’ve implemented. Simple, measurable changes that will continue to compound over time.

I finally feel like I'm able to show up in life as the person I’ve been too tired to be in the past. Without sounding cliche, the experience thus far has been truly life changing.”

Health is your first wealth.

Without it, we don't have much.

Become your best self with your best health.

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One Quote To Finish Your Week Strong

Presence is everything.

Especially when it comes to family time.

My son, Anthony, will be two years old in six months (I can hardly believe it).

That means I've only got 16 more summers before he's 18.

Time passes quickly when you're not present.

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

Till next week,

References

• Ryan, L., & Symington, A. M. (2015). Algal-oil supplements are a viable alternative to fish-oil supplements in terms of docosahexaenoic acid (22:6n-3; DHA). Journal of Functional Foods, 19, 852-858. https://doi.org/10.1016/j.jff.2014.06.023
• Casiano VE, Sarwan G, Dydyk AM, et al. Back Pain. [Updated 2023 Dec 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538173/