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:

• What happens to your body when you go vegan (and how to prepare).
• Stop cravings using this simple reframe and proven process.
• Drink this every morning for optimal health and faster weight loss.

I ran away from home 2x as a kid.
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My second time was almost permanent.
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Growing up in an environment where I felt put down constantly and had to walk on pins and needles does something to your psyche.
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But running away didn't solve my problems.
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It wasn't until years later that I began doing inner work and self-examination, and I realized the mess I was creating with my life.
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It wasn't pretty.
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So I started to take ownership of my actions.
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I started to recommit to my health and mind.
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It hasn't been easy the last decade as I've learned to level up my leadership.

In fact, I'd say it's gotten 10x harder.
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The only difference has been that I've gotten 10x stronger.
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Going through some of the most challenging experiences of my life over the past 10 years has forged my character.
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It's also why I love working with plant-based and vegan leaders on a similar path too.
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You understand the journey.
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You've done the inner work.
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But learning to balance being a leader for your family and career, along with your health, is the true balancing act.
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It's hard but not impossible.
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​It works when you have the 3 S's in place (right structure, strategy, and systems).

So I've learned that beating myself up doesn't make sense anymore.
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Trying to be 'perfect' or 'on point' doesn't serve me anymore.
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Just show up every day.
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That's my daily mantra.

Lesson: What you do today is what matters most.

Here's Your 1-3-1 Friday:

1.) Side effects from going vegan

When you switch to a plant-based diet, you may experience a mix of symptoms.

Some will be great, while others might surprise you.

That’s normal.

Your body is shifting from processed, animal-heavy foods to fiber-rich whole plants.

When I first went vegan 8 years ago, I wasn't sure what to expect.

I was open-minded, but this was a new realm for me.

Thankfully, my wife, who had been vegan for years, helped me with my nutrition journey.

My early vegan days; not too shabby. ;)

Of course, freaking out about my protein intake was my obsession for the first 18 months of being vegan.

But looking back, other changes were happening in my health.

Here are common positive effects people experience early on:

• Better digestion and regularity
• Improved energy and lighter feeling
• Clearer skin and reduced bloating
• Lower blood pressure and cholesterol

But you may also experience:

• Temporary bloating or gas (your gut is adjusting to more fiber)
• Mild fatigue if B12 or iron levels drop
• Cravings or withdrawal if you're detoxing from sugar or processed foods

This transition isn’t a detox gimmick.

It’s a real biological adjustment as your body begins to clean house.

Your microbiome is filling up with new bacteria that love plants. Your taste buds are also starting to change.

Here’s how to make the transition smoother:

Use the 3F Framework:

• Fiber: Gradually increase (especially beans and greens) so your gut adapts
• Fats: Include healthy fats (avocados, seeds, nuts) for satiety and absorption
• Fundamentals: Prioritize whole foods, not just “vegan” labeled products

When your body is fueled with the right inputs consistently, the healing begins.

Most symptoms go away in 2–4 weeks.

Then, you can enjoy long-term benefits like improved skin, better sleep, more energy, and clearer metabolism.

The day I became fully plant-based changed the course of my life.

Whether you're vegan, wfpb, plant-based, or plant-curious - try it out.

It could do the same for you, too.

2.) Stop cravings

If you treat food only as pleasure, cravings will always run the show.

But when you shift to seeing food as fuel, everything changes.

You eat with intention, not impulse.

You start picking meals that boost your energy, mood, and body shape over time — not just what you want right now.

Here’s the simple reframe:

Food is fuel for who I’m becoming — not an escape from how I feel.

One tool that can help is the NNR Method from Precision Nutrition:

Notice – Name – Redirect

• Notice the craving when it hits (pause instead of react)
• Name what it really is (stress, boredom, reward, habit)
• Redirect with an action aligned with your goal (go for a walk, hydrate, prep a meal, journal, call someone) 

This creates a pause between impulse and action.

It trains you to respond instead of react.

Most cravings aren’t physical hunger — they’re emotional noise looking for a quick escape.

To rewire this more deeply, consider learning skills like meditation or Qi Gong.

They can help you let go of emotions in a healthy manner.

Our bodies aren't meant to hold onto emotions (even though that's what 98% of us do).

They're meant to process and release them.

The more you practice feeling and releasing your emotions, the faster your cravings will leave.

Remember, as humans, emotions drive action... and then logic justifies it.

Respond, not react. Focus on using your willpower not to resist what you want but rather to guide you to what you want.

Change can be simple when you approach it with an open mind.

Quick win: Keep high-protein snacks on hand like hummus and seitan, roasted tempeh, or tofu lettuce wraps.

These stabilize blood sugar and satisfy hunger, which automatically reduces cravings.

3.) Drink this every morning

Lemon water is simple, cheap, and powerful.

It’s one of the easiest daily habits for fat loss, digestion, and liver support.

Why it works:

• Hydrates your system first thing, improving energy and metabolic function
• Stimulates bile and digestive juices, which supports nutrient absorption
• Rich in vitamin C and plant compounds that may protect your liver from oxidative stress
• Helps alkalize the body and reduce inflammatory load over time

Your liver is one of your most crucial fat-burning and detoxifying organs.

When it’s sluggish or overloaded, fat loss slows, energy dips, and digestion gets sluggish.

Lemon water gently supports the liver’s detox process.

This is especially true in the morning when your body is most ready.

Drinking water first thing helps peristalsis.

This is the movement in your digestive system. Better peristalsis encourages healthy bowel movements.

Mild dehydration is often confused with hunger. So, rehydrating can help reduce early cravings.

How to use it:

• Squeeze ½ lemon into filtered water and drink when you wake up.
• Use room temperature water and a minimum 16 ounces per 1/2 lemon.
• Bonus: drink 32 ounces using full lemon.
• Wait 15-20 minutes before eating or drinking anything else. This helps you get the most from lemon water.

This one ritual sets the tone.

I've been using lemon water as my daily morning habit for years now.

It's my go-to ritual, even when I travel abroad (like now) or have conferences to attend.

Drinking lemon water is one of my top 7 daily health habits.

Adopt this habit and make it yours, too.

1 Action Step

Spend 5 minutes in solitude - what do you want from the last 5 months of this year?

One Quote To Finish Your Week Strong

Working on a 30-day fitness challenge.

Should be ready by the end of August—probably Sept 3rd kickoff.

Capping it to a max of 25 people since I value transformational and life-changing services.

The promise: Drop your next 4-8 pounds and/or build your next 2-4 pounds of vegan muscle.

30 days. 25 people. Beta price will be $49. (50% off since new challenge).

Hit reply and let me know if this is something you're interested in.

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

Till next week,

References

• Barnard, N. D., et al. (2015). A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial. American Journal of Clinical Nutrition.
• Hall, K. D., & Kahan, S. (2018). Maintenance of lost weight and long-term management of obesity. Medical Clinics of North America.
  Marventano, S., et al. (2017). Whole grain intake and cardiovascular disease risk: A meta-analysis. Nutrition, Metabolism & Cardiovascular Diseases.
• Precision Nutrition (2020). The Complete Guide to Behavior Change for Nutrition Coaches.
• Muriel, P., & Arauz, J. (2010). Beneficial effects of curcumin on liver diseases: Role of oxidative stress and inflammation. Biomedicine & Pharmacotherapy.