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:

• The best vegan protein powder to build muscle in minimal time.
• Three healthy fats you should consider adding to your diet.
• Why MPS is the most important process in muscle-building and how you can leverage it.

Effort is the essential ingredient.

Without effort, you can't create transformation.

Or another way of saying this:

'There's a price to pay for everything.'

We either pay the price of action or we pay the price of inaction.

Action = effort.

Effort is the essential ingredient for transformation.

Without effort, you can't create meaningful change in your life.

So, how do you consistently put forth effort?

You show up every day, whether you like it or not.

But don't resist your actions (since resistance leads to more resistance).

Instead, notice your internal tension (resistance).

Observe why you don't want to work out, eat well, and want to do the opposite of things that lead to lifelong health.

Pay attention to how you feel and any sensations that come up.

The more you resist something, the longer it sticks around.

When observed from a calm, neutral perspective, its power diminishes over time.

It can even disappear if you do this for long enough.

This tactic isn't common, but depth psychology shows that the unconscious mind drives 90% (or more) of our behaviors.

So, back to the effort.

We need to make a consistent effort every day to improve our lives and health.

However, 95% of people struggle to maintain this level of consistency over the years in their health and fitness.

So reverse the formula.

Instead of pushing harder, slow down.

Notice why you keep failing.

Take stock of your perceived "weaknesses."

Write down a list of everything you do well and where you need support.

Once you do this, you'll be ahead of 98% of people who continue to make the same mistakes in their fitness every year.

You'll have clarity.

With clarity comes power.

Power is what generates effort.

Then, you can take meaningful action over time.

If you let the ghosts and monsters (unconscious patterns) in your mind take charge, consistent effort will stay out of reach.

This is one of the most important lessons I've learned about my health.

Whenever I'm stuck, slowing down allows me to reflect faster and understand what's going on.

Slow is smooth, and smooth is fast.

When you learn to understand your inner self, you make better choices.

This allows you to move more effectively in the world around you.

But everything starts within first.

Everything that's around you and I started with a thought first.

How you see yourself matters. You can only act based on who you believe you are.

If you believe that fitness is hard, then it will be.

If you believe that you can never be lean and fit with a busy career, then it will probably be so.

Your thoughts are creating your reality.

But without a whole discourse on the power of your mind, I'll end with this:

Slow down. Observe yourself. See the stories you tell yourself daily.

What you choose to do after that is up to you.

Lesson: Create space to self-observe.

Here's Your 1-3-1 Friday:

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1.) The Best Vegan Protein Powder

Most vegan protein powders get one thing wrong:

They either have a weak amino acid profile… or they spike your stomach with weird fillers.

But there’s a proven way to create a vegan protein that performs like whey: blend rice and pea protein together.

Here’s why this combo works:

• Pea protein is rich in lysine, an amino acid many vegan sources lack.
• Brown rice protein is high in methionine and cysteine, which help with tissue repair and metabolic function.
• When combined in a 70:30 or 80:20 ratio (pea to rice), they create a complete amino acid profile—just like whey.

This means your body can use protein to build and repair muscle. It won't just break it down for energy.

This is important for a plant-based diet. Many plant proteins are incomplete. They lack one or more essential amino acids.

When you combine two complementary sources, like pea and rice, you eliminate that limitation and mimic the muscle-building power of dairy-based whey, but in a gut-friendly, vegan form.

What to look for:

• 20–25g protein per serving
• No added sugars or gums
• Organic or third-party tested for heavy metals

Bonus tip: Take your protein post-workout or with meals to support recovery and muscle protein synthesis (I'll explain that in topic #3).

If you train hard, travel frequently, or struggle to get enough protein from food, a clean rice and pea blend is your best option.

I'll buy one container of pea protein and one of rice protein. Then, I'll mix them in a separate container.

I'll use 7 scoops of pea and 3 scoops of rice for a 70/30 split.

This will give me a vegan 'whey' protein equivalent.

This keeps it simple for me to make sure I'm getting perfect 'aminos' every time I lift.

2.) 3 Healthy Vegan Fats To Use

Fat isn’t just a fuel source.

It’s a builder, especially when it comes to your brain, hormones, joints, and recovery.

The problem?

Most vegans get their fats from seeds, nuts, or oils… but miss out on the essential fatty acids their body needs most—like EPA and DHA.

These are what your body uses omega-3s for:

• Reducing inflammation post-workout
• Supporting brain and cognitive health
• Enhancing joint mobility
• Improving mood and insulin sensitivity

Here are 3 high-impact fat sources to prioritize:

1. Algae oil (EPA + DHA)

This is the only direct vegan source of both.

Your body struggles to convert ALA (from flax and chia) into EPA/DHA efficiently, so algae oil fills the gap.

EPA and DHA are key for controlling inflammation. This is especially true for athletes or anyone training three times a week or more.

They support mental clarity and heart health. This is key if you want to stay sharp and energized.

2. Ground flax or chia seeds (ALA)

Still valuable for fiber, ALA, and hormonal balance.

But not enough on their own for high-performance goals.

3. Avocado

Rich in oleic acid (a monounsaturated fat), plus potassium and fiber.

Great for stabilizing blood sugar and helping nutrients absorb better.

Post-workout strategy:

Include a serving of omega-3-rich fat (like algae oil or ground flax) with your post-workout meal to help reduce inflammation and speed up recovery.

These fats also play a role in hormone production and the absorption of key fat-soluble vitamins like D, E, and K.

Without them, recovery can feel slower, energy levels dip, and your body may stay in a catabolic (breakdown) state longer than needed.

I recently tested my omega levels. I found I was low on EPA and DHA.

This wasn’t surprising, since I had kept my fat intake low for health experiments over the past few years.

I've added omegas back into my diet. They are anti-inflammatory and offer extra health benefits. This supports my overall health.

They can have a powerful impact on yours, too.

Aim for around 15–20% of your daily calories from fat, focusing on quality rather than quantity.

The right fats help.

3.) How Muscle Protein Synthesis Works

Want to build muscle, tone up, and recover faster after workouts?

Enter muscle protein synthesis (MPS).

It's how your body builds and repairs muscle tissue. This happens mainly after you train or eat protein.

But here’s the key:

MPS doesn’t just “run” all day. You have to trigger it.

And that happens when you eat enough high-quality protein at the right time.

Here’s the simplified breakdown:

Step 1: Resistance training breaks down muscle fibers.

Step 2: Eating a complete protein (rich in leucine) signals the body to repair and rebuild.

Step 3: Your body enters MPS mode for about 3–5 hours post-meal.

Step 4: MPS drops back down—until the next meal with enough protein.

So, to maximize muscle growth and recovery, you want to “pulse” MPS throughout the day.

Your body works in cycles. Just like energy rises and falls, so does your ability to build muscle.

Triggering MPS just once or twice a day, or with incomplete protein, means you're missing out on muscle growth and recovery.

This is where timing and protein quality matter.

How to do it:

• Eat 3–5 meals per day, each with 25–40g of high-quality protein
• Include leucine-rich sources like pea protein, tempeh, tofu, lentils, or fortified shakes
• Space meals 3–5 hours apart to allow MPS to rise, fall, and rise again
• Train 3–4x per week to create the stimulus that makes MPS even more effective

You don’t need to eat every 2 hours.

You do need to hit protein targets and meal timing that support your training and recovery goals.

Think of MPS like turning on a muscle-building light switch… every time you train and every time you eat well.

It's the secret to building lean, strong vegan muscle without living in the gym or trying to hit perfect vegan macros.

Just maximize MPS.

By the way, I updated a new video on the channel to help drop your next 10-20 pounds even as a career-driven vegan with minimal time.

Have a watch or save this video for later.

Feel free to drop your thoughts in comments (replying to each one).

1 Action Step

Slow down and observe your mind when you feel stressed (hint: watch your breath).

Client of the Week

Mariel came to us unsure and unhappy.

She wanted to get lean and strong, but as a career-driven mother, she didn't have much time to spare.

So we started with simplicity and focus.

Instead of adding more to her week, we simplified her nutrition, workouts, and health to the point that it would be impossible to miss them.

Quicker meals. Simpler workouts. Easy habits.

We installed all of this (and more) into her health over time.

It wasn't perfect, especially with Mariel getting sick a few times and traveling for work.

But it started to work.

Strategy:

• 3 strength workouts with the goal to increase to 4 (month 2)
• Track her nutrition with 80% accuracy 5 days a week while improving her food choices
• 1 minute of deep breathing each day to release stress and rewire emotional eating

Wins:

• Down 15 lbs
• 5 inches off her waist
• Leaner and stronger than she's felt in years, even with a busy career and being a single mom

Mariel is an example of what happens when you commit to your health.

All it takes is a single decision.

​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.

One Quote To Finish Your Week Strong

Playing soccer again.

Feel younger every time I play.

Probably need to write about benefits of sprints on longevity.

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

Till next week,

References

• Joy, J. M., et al. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal, 12(86).
• Calder, P. C. (2015). Marine omega-3 fatty acids and inflammatory processes: Effects, mechanisms and clinical relevance. Biochimica et Biophysica Acta, 1851(4), 469–484.
• Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(S1), S29–S38.