profile

High Performance Vegan Letters

How Many Steps Should You Get Each Day and Why You Should Stop Buying Supplements

Published about 1 month ago • 4 min read

How Many Steps Should You Get Each Day and Why You Should Stop Buying Supplements

Date: January 26th, 2024

Read time: 5 minutes


Earlier this week, I was speaking to a client.

During our session together, she mentioned that she struggles with self-discipline.

She shared that she performs better when she has someone she's accountable to.

As we set her action steps for the week and agreed on what she needed to work on, I reminded her of one key fact:

I won't always be there for her (whether it's a year, three, or five years from now).

One of the foundational steps we needed to do NOW was for her to re-learn how to take ownership of her health.

(regardless of whether there's external accountability or not)

Unable to take ownership of our responsibilities comes from unresolved conflicts from earlier life.

When we resolve these inner conflicts within ourselves, we stop projecting responsibility and authority outside of ourselves.

In a world where gurus, teachers, and 'coaches' are more abundant than ever, take the time to reconnect with your inner coach and teacher.

We live in an extraordinarily scarce world that lacks mature and self-guided teachers who aren't feeding their bloated egos.

Since this is the case, we must do the inner work and re-learn how to guide ourselves.

The inner sage and teacher is always within us.

Reconnecting with this part of ourselves will allow us to overcome challenges and obstacles that have blocked our path for years or decades.

Lesson: Take the time to listen within. Our unconscious mind holds the key to our liberation.


Here is your 5 Minute Friday:

How Many Steps Should You Get Each Day

The average American gets 3,000-5,000 steps per day.

But our goal isn't average.

It's healthy.

So what's the research on steps?

While many sources claim that 10,000 steps per day is the gold standard for health, there's more nuance.

For example, the average desk worker who gets 4,000 steps daily would most likely benefit from doubling her steps more than the construction manager who gets 15,000 steps already.

Context > Content

As a general rule of thumb, according to a study on this exact question, researchers concluded that 7,000-8,000 steps per day is a minimum target to aim for each day to stay healthy.

Does getting more steps hurt?

No.

But rather than stressing about getting perfect 10k steps daily, this should help relax any concerns over imperfect step count days.

One thing I've found helpful in my movement journey has been to stop obsessing over my step count.

For the past two years, I've stopped using my fitness watch consistently to help train my internal regulation systems.

While I may invest in a new watch in a few months (more to see other key metrics in my health), I've realized that over-obsession with data and metrics can lead to more harm than health.

And isn't the whole goal of moving more to increase and improve your health?

Just a thought.

Why You Should Stop Buying Supplements

I rarely speak about or promote supplements.

The reason why is because most supplements are crap.

They're full of fillers and low-quality vitamins that rarely have a positive impact over the long term.

It's the reason why I rarely back any supplement company because of the dirty snake oil tactics that are used to move this multi-billion dollar industry forward.

Yet, over the past 2-3 years, I've done dozens of hours of research into supplements that DO work.

And the truth is - as humans, we aren't getting enough nutrients from our food, which is a byproduct of our soil depletion.

Many of our organs and bodily functions rely heavily on consistently having the right minerals, vitamins, and antioxidants to retain strong health.

And a problem that didn't exist in the past, has become rampant across the planet.

Ideally, we should receive most of our supplementation from fruits, vegetables, and whole foods.

Unfortunately, our world is no longer an ideal world to live in.

So, as we reclaim our soil and help our planet heal (which is up to each of us - a reminder of personal responsibility from my opener at the top), having the right supplementation matters.

Vimergy is one company that I've used for the past 2.5 years to help heal, nourish, and protect my body and health.

They have the most powerful doses of supplements due to their rigorous testing, and every supplement they offer is a single ingredient, which 10x's the efficacy and strength of the supplement, plus added with a bit of glucose, which helps with the absorption rate.

I get my zinc, B-12, lemon balm, cat's claw, and vitamin D, along with several key supplements each quarter from them.

(no affiliation with their products; love their work).

Anthony William, who has helped millions heal with his work, also backs up Vimergy's work, and they're one of the rare companies that does great work in the supplement world.

One key note: avoid investing in supplements if you aren't consistently eating fresh fruits, vegetables, whole foods, and lean protein.

There's no point investing in supplements if you aren't eating the right foods and have removed the harmful foods from your diet.

Focus on the correct order of priority in your health first.


One Quote To Finish Your Week Strong

“It’s not coincidence that four of the six letters in health are heal.”
– Ed Northstrum

Health is everything.

Without it?

We don't have much.

- 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 live trainings recorded along with a tight-knit group of leaders who want to get healthy, lean, and strong.

#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).

Enjoyed reading this letter? Forward this to a friend.

Didn't enjoy this email and want to be permanently removed from all future letters? Unsubscribe here.

To change your email or preferences manage your profile.

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.

Read more from High Performance Vegan Letters

Quit Relying on Motivation and Use the D1-D4 Behavioral Change System Date: February 27th, 2024 Read on: veganfitnessredefined.com I used to rely on motivation exclusively. Yet for years, I struggled to build consistency in my health and fitness. Part of the reason why? I wasn’t clear on my deep WHY for my goals… And I wasn’t familiar with how motivation ebbs and flows paired with skill development. Motivation comes in different levels. To be more specific, there are 5 levels: Courtesy...

2 days ago • 3 min read

How Much Sleep Do You Need To Burn Fat and Top 5 Foods To Have In Your Kitchen Date: February 23rd, 2024 Read time: 5 minutes Today’s issue is brought to you by Vegan Fitness Redefined. We help vegans, veg-curious, and plant-based humans get lean, strong, and build healthy bodies. Are you a high performer who wants to drop body fat, build lean muscle, and tone up while feeling confident in your health? Click below to apply for a free 1:1 consultation and see if our Accelerator Program is a...

6 days ago • 6 min read

My Strategy For Doing Hard Things Over the Past 8 Years Date: February 20th, 2024 Doing hard stuff sucks. At least, that's what my former self used to think. I used to procrastinate harder than anyone else I knew. I'd leave my workouts till the last minute. Meal prep till the end of the week. Projects till last week. Doing hard stuff was tough for me. Yet, over the years, I've found that 'hard things' was just my perspective. There's 3 part framework I've developed that's helped me knock out...

9 days ago • 3 min read
Share this post