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.

What's in store for today:

• How to reduce bloating while eating plants (and stay lean year-round).
• Dr. Greger's top 3 tips for radical health and wellness.
• 'Burn' fat faster using this one exercise 95% of people are skipping.

What if you could turn back time?

While a nice wish, most of us don't realize it's possible.

I don't mean time-traveling.

I mean regaining your health & fitness.

Many people have a metabolic age that's higher than their biological age because of unhealthy lifestyle choices and habits.

Taking charge of your health can help you regain your younger, healthier years.

Pretty cool, right?

I've been working on improving my metabolic health for the past few months.

One of the ways I've been doing this is with my cardiovascular activities.

Increasing my steps and getting my cardio sessions in have been the two primary tools I've used to do this.

Working from home isn't easy, especially as a desk worker.

It may sound ironic, but even though I work in fitness, I spend most days at my desk. I focus on my computer and live from my head instead of my body.

Funny how that worked out.

But you can get younger.

Studies show that the ends of DNA strands, called telomeres, are linked to human longevity.

Studies also show that strength training can reverse telomeres. This helps slow down aging.

It's all neat stuff.

But at the end of the day, most of us won't get our DNA checked every year.

But you can check your metabolic health using a simple fitness watch.

It doesn't take long to see changes.

So far, I've dropped 1-2 years off my metabolic age.

This number should keep improving as I increase my focus on my health this year.

The goal is never perfection.

It's about pattern creation.

Instead of focusing only on the scale, keep a wide range of health metrics that you can review each quarter.

This will give you more insight into the full picture of your health.

If you're over 30, this is a priority for you.

If you're over 40, it should be the number one thing you're focused on to make the next 40 years great.

Life is too short not to live in great health every day.

Be the example, not the trend.

Let's make the second half of 2025 great.

Lesson: You create health with daily actions compounded over time.

Here's Your 1-3-1 Friday:

1.) Reduce Bloating on a Vegan Diet

One of the most frustrating parts about being vegan early on?

The bloat.

Most vegans experience it, especially early on.

With the dreaded vegan bloat AND extra body fat

But even long-time plant-based pros feel the bloat creep in when stress is high, digestion is off, or food choices get lazy.

I noticed both cases happen for me.

Here’s what causes it:

• Too much fiber too fast (your gut bacteria can't keep up)
• Under-chewed food (which ferments in your gut)
• Too many raw cruciferous veggies (like kale or broccoli) without balance
• Inconsistent meal timing (which throws off your gut rhythm)

And if you're bloated, your body holds water, your digestion slows, and your energy drops.

The Anti-Bloat Vegan Blueprint:

• Cook most of your cruciferous veggies – lightly steam or sauté to break down fibers
• Chew every bite 20–30 times – digestion starts in your mouth
• Avoid drinking water 15 minutes before or after meals – let stomach acid do its thing
• Stick to regular meals – 3 main meals + 1–2 small snacks daily (same time every day)
• Try fennel, ginger, or peppermint tea post-meal – clinically shown to calm the gut

And most importantly:

Track which foods make you bloated.

It’s not about cutting fiber but finding your personal rhythm.

You don’t need a low-FODMAP diet. You need a consistent digestion-friendly routine.

Be your own health scientist and test things for yourself.

2.) Dr. Greger’s Top 3 Tips for Peak Plant-Based Health

Dr. Michael Greger is one of the most trusted names in plant-based health.

His science-backed approach, especially in How Not to Die, has changed lives worldwide.

But let’s simplify it for the real world.

Here are his top 3 guidelines for staying lean, energized, and disease-free as a vegan—translated into practical steps for your busy life.

1. Eat the Daily Dozen

Dr. Greger’s famous “Daily Dozen” checklist includes foods like greens, beans, berries, whole grains, and flaxseeds.

But here’s how to make it simple:

• Add 1–2 cups of greens to your lunch and dinner
• Eat ½ cup of beans or lentils twice daily (great protein + fiber source)
• Add 1 tablespoon of ground flax to breakfast oats or salads
• Snack on ½ cup of berries (fresh or frozen) once a day

Don’t overthink it—think pattern not perfection.

2. Avoid calorie-dense plant junk

Even vegans can struggle with oils, vegan cheeses, and ultra-processed snacks.

Greger recommends whole foods over extracted ones.

Quick fix:

• Swap oil for veggie broth when cooking
• Use avocado or hummus as a spread instead of mayo
• Skip vegan “meats” most days—go for TVP, tofu, tempeh, or seitan instead

3. Move your body, daily

You don’t need a gym. Just break up your day with movement.

Walk, do bodyweight squats between calls, stretch before bed.

Minimum: 20 minutes of moderate daily activity (which includes walking).

Start with 20-minute walks 1x/day and build from there.

3.) Burn Fat Faster With This Exercise

Strength training builds muscle and strength.

Cardio improves your heart health.

But there’s one movement that combines the best of both—while burning fat and boosting endurance.

It’s called the Farmer’s Carry (or Loaded Carry).

It’s simple:

• Grab 2 heavy dumbbells (or kettlebells or grocery bags).
• Stand tall and walk in a straight line for 30–60 seconds.
• Rest 30 seconds. Repeat for 4–5 rounds.

Why it works so well:

• Builds grip strength, core, and posture
• Boosts heart rate without joint stress
• Burns more fat than traditional ab training
• Trains total-body tension and control
• Activates deep stabilizers, most workouts ignore

Studies show loaded carries trigger more metabolic activity than isolation movements.

You don’t need a treadmill or bike. Just weight and movement.

Your Carry Progression Plan (2x/week):

• Week 1: 4 rounds of 30s carries, moderate weight
• Week 2: 4 rounds of 45s carries, slightly heavier
• Week 3: 5 rounds of 60s carries, build control
• Week 4: Add hill or stair carries for more challenge

As a reminder, why specific exercises can have a higher caloric 'burn,' like the farmer's walk, obeying the laws of thermodynamics still can't be avoided.

You must still eat fewer calories than your maintenance calories to release body fat.

Then, layer on the correct exercises to turbo-boost your progress even more.

That's the foundation for lifelong health.

You don’t need to diet harder.

You don’t need to spend more time in the gym.

The video above will give more insight into farmers' carries. Let me know if you try them out!

You need smarter systems.

Let’s recap what we covered:

1. Fix bloating with smarter fiber timing, cooking techniques, and chewing habits
2. Follow Dr. Greger’s Daily Dozen and simplify your whole-food intake
3. Use loaded carries to stimulate strength, burn fat, and protect your joints

These three habits will build a stronger, leaner, more energized plant-based body—without extremes.

• No cutting carbs.
• No starving.
• No skipping social life.

Just simple, proven tools that work for real people with real lives.

1 Action Step

Choose one habit (nutrition, exercise, health) you want to dial in for 30 days.

Track your progress and report your findings to yourself (or feel free to share).

One Quote To Finish Your Week Strong

Just got back to South Carolina.

Man, is it hot here.

I guess that's what I get for moving down south.

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

Till next week,

References

• Keogh, J. W. L., et al. (2010). Physical benefits of Farmer’s Walks: Effects on strength and fat oxidation. Journal of Strength and Conditioning Research, 24(10), 2895–2900.
• Greger, M., & Stone, G. (2015). How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease. Flatiron Books.
• Slavin, J. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417–1435.