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: 1 reflection from me 3 ideas you can use 1 question for you Let's dive in. What's new this week: Ep 33: Why your macros keep failing you after 40 (and the fix) (Podcast) She finally dropped 30 pounds when she upgraded this system (YouTube) How to break through weight loss plateaus (Guide) Check out our brand-new macro calculator if you...
12 days ago • 5 min read
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: 1 reflection from me 3 ideas you can use 1 question for you Let's dive in. What's new this week: Ep 32: She tried every diet. Here's how she finally dropped 30 pounds (Podcast) The biggest fitness scam: one-size-fits-all plans | Dr. Cody Haun (YouTube) The best books on a plant-based diet (Guide) ONE REFLECTION FROM ME The deeper I go into...
19 days ago • 5 min read
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: 1 reflection from me 3 ideas you can use 1 question for you Let's dive in. What's new this week: Nothing new this week. If you didn't check out our free body recomposition calculator from last week, here's the full guide here. Hope you're enjoying your midsummer too! :) ONE REFLECTION FROM ME Friction makes health harder. Here's what I mean....
26 days ago • 4 min read
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: 1 reflection from me 3 ideas you can use 1 question for you Let's dive in. What's new this week: Ep 31: One-size-fits-all fitness plans always fail. Here's why | Dr. Cody Haun (Podcast) A simple body recomposition calculator (Guide) Thank you again to everyone who applied for our 'free upon completion' 8-week program. Every spot is filled up,...
about 1 month ago • 6 min read
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: 1 reflection from me 3 ideas you can use 1 question for you Let's dive in. What's new this week: The simple diet breaks manual (Guide) If you've been waiting for the right moment to invest in your health, this is it. For June, we're sharing a new 'free upon completion' program for 8 weeks. 8 weeks of programming and weekly guidance inside of...
about 1 month ago • 6 min read
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: 1 reflection from me 3 ideas you can use 1 question for you Let's dive in. What's new this week: Ep 30: A new chapter: The evolution of VFR to Zhanay Health (Podcast) What's your good enough (Guide) In light of our brand upgrades, over the next few months, I'll be sharing some exciting new promos (some I've never shared before) to help more...
about 2 months ago • 7 min read
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: 1 reflection from me 3 ideas you can use 1 question for you Let's dive in. What's new this week: Ep 29: I spent 23 years living with psoriasis: this is how I'm healing (Podcast) The upgraded LeanGains method (Guide) 1-3-1 Friday: Zinc, tracking, and muscle retention (Newsletter) 1-3-1 Friday: Caloric cuts, 4:2 ratio, and trust (Newsletter)...
about 2 months ago • 6 min read
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: 1 reflection from me 3 ideas you can use 1 question for you Let's dive in. What's new this week: Ep 28: The China Study: Why high performers eat this way (Podcast) Still not sure if tech is sending my letters into the ether. If you could reply to this email to confirm that you're actually receiving your weekly 1-3-1 on Friday, that would be...
2 months ago • 4 min read
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: 1 reflection from me 3 ideas you can use 1 question for you Let's dive in. What's new this week: She tried taking control of her autoimmune disease (results) | Karen Lee (Podcast) ONE REFLECTION FROM ME If you could redo your last 10 years in fitness, would you? Looking past on the past 15 years of lifting weights, I'd probably make some...
2 months ago • 4 min read