Welcome to 1-3-1 Fridays, my weekly newsletter where I reveal evidence-based strategies to get lean, strong, and create optimal health.

What's in store for today:

• A plant-based food that natural...

I remember walking past my mirror in 2019.

It was 7 am.

The sounds from Bristol, UK had begun that day.

I walked past my mirror.

I went back and did a re-take.

I was horrified.

I looked 3 months...

Welcome to 1-3-1 Fridays, my weekly newsletter where I reveal evidence-based strategies to get lean, strong, and create optimal health.

What's in store for today:

• The fruit I eat each day for op...

I remember when I first learned about macros.

I had heard of them for a while but never gave them much thought.

My idea was that as long as I worked out, nutrition wasn't that important.

I was w...

Welcome to 1-3-1 Fridays, my weekly newsletter where I reveal evidence-based strategies to get lean, strong, and create optimal health.

What's in store for today:

• Stop inflammation using this si...

Welcome to 2025...

We're halfway through the decade.

25 years into the century.

Will this be the year that your health becomes your #1 focus?

Or will this year be more of the same?

If you're read...

Welcome to 1-3-1 Fridays, my weekly newsletter where I reveal evidence-based strategies to get lean, strong, and create optimal health.

What's in store for today:

• 19 questions from my annual rev...

Small hinges move big doors.'

I remember hearing an instructor share this a few years back.

It stuck with me.

It's not the big things that are the most impactful.

It's the small things done consis...

What's in store for today:

• 3 things I do when I'm hungry (and how to stay full even when you're in a caloric deficit).
• Avoid skipping this exercise if you want longevity and strength in your life...

Ever try to stick to a diet... and then quit?

It's happened to me before.

One of the interesting things I've learned after coaching nearly 500 humans over the past 8 years, is how similar humans ar...

Welcome to 1-3-1 Fridays, my weekly newsletter where I reveal evidence-based strategies to get lean, strong, and create optimal health.

What's in store for today:

• Step by step guide to building ...

If you're like me, your schedule is full.

Doing another fitness activity feels overwhelming.

However, doing the right exercise at the right time is how I like to invest my time and energy.

I lik...