Read on: veganfitnessredefined.com 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: A secret high-protein vegan food source that 97% of veg folks aren't using (and you can amp up your protein easily with it). The lazy person's easy road to fat loss (without lifting one...
7 days ago • 8 min read
Create a nutrition system for life using this 3-tier pyramid Date: March 25th, 2025 Read on: veganfitnessredefined.com If I had to restart my nutrition journey again, this would be the roadmap I'd follow. Nutrition is a big topic. It's also misunderstood in many circles. After 14 years in fitness, I’ve found that perfect meals aren’t needed for progress. You need to be consistent. For many overachievers, consistency = perfection. But when I say consistency, I mean imperfect action. Actions...
10 days ago • 3 min read
Use this muscle-building enhancer, stop eating this common food ingredient, and drop your next 10 pounds (blueprint) Date: March 21st, 2025 Read on: veganfitnessredefined.com 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: A cheap and easy way to build muscle faster...
14 days ago • 8 min read
I haven't drunk alcohol in 5.5 years: Here's my top 4 lessons Date: March 18th, 2025 Read on: veganfitnessredefined.com It's been over five years since I last drank. I wasn't an alcoholic before. Yet, alcohol has been a constant part of my life since a young age. I grew up in a Latino home. My parents split when I was young. At family parties, I saw alcohol everywhere. There was always loud music and dancing. It was part of the culture. And I never questioned it. Later on in my teens, when I...
17 days ago • 4 min read
The most underrated vegetable, how to train your glutes, and a simple way to get smarter Date: March 14th, 2025 Read on: veganfitnessredefined.com 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: The most underrated vegetable that can uplevel your diet with key...
21 days ago • 5 min read
The 5 categories of health (never discussed): Date: March 11th, 2025 Read on: veganfitnessredefined.com Hi Reader, I wanted to shake things up for this week. As I said last week, I want to share more personal stories and insights. Many of you relate to these, and I’ll also include proven principles and methods. I'm happy to do this. Today, I wanted to share a brief excerpt from my upcoming book 'The High Performance Vegan Secrets.' I have 15 years of fitness experience, 7 years of being...
24 days ago • 4 min read
Avoid this common dieting trap, improve your brain health using this exercise, and what living in 3 different continents has taught me about health Date: March 7th, 2025 Read on: veganfitnessredefined.com 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: A dieting trap...
28 days ago • 11 min read
5 lessons from a former overweight guy: Date: March 4th, 2025 Read on: veganfitnessredefined.com I used to be overweight. When I first went vegan, I started gaining weight. Eventually, I was over 20+ pounds heavier. I thought I was eating healthy. I also thought I was doing the right things for my health. Turns out I was wrong. I learned many lessons the hard way. Today, I’m sharing five simple lessons that helped me lose 10 to 20 pounds on a plant-based diet. Each lesson comes with three...
about 1 month ago • 4 min read
2 ways to drop fat without counting calories, my system for tracking biometrics, and stop using your phone's 5G Date: February 28th, 2025 Read on: veganfitnessredefined.com 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: 2 ways you can drop body fat without opening up...
about 1 month ago • 7 min read