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High Performance Vegan Letters

Beradi's Law and A Simple 3-Tier Fitness System For Success

Published 23 days ago • 4 min read

Beradi's Law and A Simple 3-Tier Fitness System For Success

Date: February 6th, 2024


I can be a slow learner.

If there’s ONE lesson I’ve had to learn repeatedly - it’s my environment.

According to Beradi’s Law, you eat the food around you.

Yet there’s also a corollary to this law: if there’s healthy food around, you’ll also end up eating it.

Regarding health and nutrition, getting fixated on the calories, macros, and dieting aspects of getting lean and toned is easy.

Yet, most of us forget about getting lean, which can accelerate your results by over 200%.

Remove the foods that don’t serve you from your environment while adding healthier options.

It’s crucial that you don’t JUST remove all your junk food.

Adding in your favorite fruits, vegetables, and whole foods will fill the gap missing from some of the foods you love.

For example, when I decided that eating a Haagen Daz vegan chocolate truffle every weekend no longer served me, I realized it wasn’t the ice cream I was craving.

It was the glucose, the sugar, that my body craved from fruits.

So, I immediately reinvested my energy and money into buying fresh and frozen fruits.

Your BODY knows precisely what nutrients we need.

It’s our MIND that gets confused and thinks we need to have every vegan junk food on the planet.

Our bodies know exactly what we need to eat (fruits, vegetables, whole foods), and as we heal our bodies and focus on our health...

Our mind regains clarity, and we can see what we are missing.

So here are three key steps to apply Beradi’s Law to your health:

#1 Shape the path in your environment.

#2 Choose healthy foods like fruits, vegetables, and whole foods that you enjoy.

#3 Remove 1-2 junk foods per week and test out how you feel about your healthier choices.

Absorb what’s useful. Discard what’s not.

Then, add what’s uniquely your own.

There's also a helpful 3-tier system I've used for the past eight years to help me stay on track with my health and have used when teaching our students inside of VFR.

I’ve been reflecting more on the idea of long-term progress.

Why do some people stay fit every year?

And others struggle to be healthy and fit for even four months?

Over the past 13+ years of working out, I've noticed that a few important components need to be in place to create permanent results.

Especially with so much misinformation out there these days.

Test this out for yourself.

1. Tier one: Focus on whole foods and water.

When it comes to creating a healthy, strong body - fruits, vegetables, and whole foods are a crucial part of being fit year after year.

CCC - critically clean carbohydrates is another way to help stay on track by choosing foods that fall within this category.

While carbs are demonized with keto or high-fat diets becoming more popular, we can’t ignore the POWER that healthy carbs bring into our bodies.

Our liver (the POWERHOUSE organ of our body) needs a steady stream of glucose (carbohydrates are made of) every 1-2 hours.

Our brain THRIVES on a steady stream of glucose to think clearly and perform at our best.

Carbs are our BEST FRIENDS when they come from the right sources.

Fruits contain some of the most nutritious foods on this planet, with an overwhelming amount of vitamins, minerals, antioxidants, and phytochemicals that our body desperately needs, especially with our planet’s soil containing fewer and fewer minerals.

2. Tier 2: Calories and protein

The Law of Thermodynamics states that energy cannot be created or destroyed. It can only be transferred.

Whether it’s fat loss, muscle gain, or sports performance, hitting your caloric weekly goals will be the KEY determinant of whether you consistently drop fat or build muscle predictably and sustainably.

Protein or amino acids are the building blocks for muscle RETENTION and GROWTH.

While this could be the subject of an entirely different article, we need to understand that protein will give our bodies a way to retain lean muscle or build it.

3. Tier 3: Strength workouts

Our bodies respond to specific stimuli. The SAID principle states that our bodies respond to specific adaptations from imposed demands.

Strength training = the reason to sculpt and chisel our bodies in a healthy way

Without it?

There’s no guarantee that you can sculpt a lean, toned, vegan body.

*80/20 rule: don’t focus on trying to be PERFECT but instead on the daily progress, the 1% improvement you’ll see by focusing on these tiers 80% of the time.

80% consistency will take you over the finish line.

Focus on the kaizen on self-improvement.

Create a base you can win from for decades.

And focus on one action step at a time.

Let's make this year the best one for your health.

- Gabriel


Whenever you're ready, there are three ways I can help you:

#1 Join our free high-performance fitness FB group to get access to dozens of free live trainings recorded, plus a tight-knit group of leaders who want to become healthy role models.

#2 Are you a high achiever who wants to be lean, strong, and lead by example? Click here to read our complete archive of free high-performance articles at your leisure.

#3 Want to fuel your fitness curiosity and follow along with the latest findings, insights, and evidence-based practices? Tap below to stay connected.

Let's be friends:

(feel free to DM me anytime - I love connecting with new friends worldwide).

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83 Alta Avenue, Yonkers, NY 10705

High Performance Vegan Letters

by Gabriel Zhanay

Join the top 1% of plant-based founders, leaders, and creators. Every week, you'll receive practical advice on how to build muscle, get lean, and build a high-performance body that fuels your busy plant-based lifestyle.

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