High-Performance Vegan Letters 

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 right timing for knowing WH...

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 3 core macros to master for...

What’s in store for today: 

• The #1 nutrition law you can’t avoid for fat-loss success
• The science behind weight loss and how to guarantee results
• 5 steps to calculate your caloric deficit with a ...

One of my most valuable lessons?

Getting clear on my values.

Sitting around the firepit 2 days ago reminded me of this lesson.

I’ve spent years trying to copy other people’s vision and lifestyles...

 After last week’s hurricane adventures, things are settling down.

But this time of year is interesting:

- It’s a time to do your end of year reflections

- It’s an opportunity to end the year str...

I didn’t expect this disaster.

It was Wednesday evening when I got the email from our community complex.

‘Be prepared for the incoming hurricane and loss of power’ it started off.

It shared detai...

A few weeks ago, I couldn’t leave bed.

The cold virus hit me.

It hit hard.

I saw it coming.

We had just gotten back from international travel visiting family.

Sleep was poor.

Nutrition had...

The best time to plant a tree?

20 years ago.

The second best time?

Today.

Taking care of your plant-based health isn't a one and done activity.

It's a never-ending process.

You keep doing this.

I used to think I was busy.

I barely scratched the surface of the word.

This year has taught me a lot about busyness.

And what’s important.

As I’ve gotten busier as a father, husband, world tr...

It seems fall has arrived overnight.

The leaves have started dropping.

Colors are changing.

It’s a reminder how temporary everything is.

And how things always change.

In fact, that’s the one ...

I used to struggle with getting things done.

Part of it was motivation.

The other part was poor scheduling.

Yet, over the years, I’ve learned from excellent mentors who have consistently shared ...

It’s been a busy summer here.

6 weeks of family time.

Practicing my Polish.

Celebrating my parents- in-laws 45th anniversary.

It’s interesting observing health behaviors in a different culture ...