profile

High Performance Vegan Letters

Why We Should Avoid Fluoride, The Hidden Benefits Of Creatine, & Three Reasons to Walk More

Published 3 months ago • 5 min read

Why We Should Avoid Fluoride, The Hidden Benefits Of Creatine, & Three Reasons to Walk More

Date: November 30th, 2023

Read time: 5 minutes

Today’s issue is brought to you by Vegan Fitness Redefined. We help plant-based high achievers 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 good match to help you get in the best shape possible while leading by example.


I'm excited for 2024.

The past few weeks I've been working hard on our life vision.

I learned about this concept first in 2018.

I had signed up for a high-level mastermind where the focus was on HOW to create your dream lifestyle while creating a life of fulfillment.

7 years ago, this seemed like a pie-in-the-sky idea.

7 years later, I don't believe that anymore.

Most of us move through life aimlessly, doing things we don't want to for people we don't like for a purpose that was never ours.

Nearly every desire that we have - is not truly our own.

Taking the time to listen and slow down has been a powerful lesson for me the past 7 years to notice which ladder I'm climbing in life.

The founders of this particular mastermind and program deeply impacted my life and inspired me deeply.

Which is why I'm a firm believer in the power of having the RIGHT role models in your life.

We're all copying and modeling each other throughout our lives.

The question is - are you modeling the right people?

Lesson: Modeling is our primary way of learning as human beings. Monkey see, monkey do.


Here is your 5 Minute Friday:

Why We Should Avoid Fluoride

Fluoride has been researched heavily over the past several decades.

There's research on both sides that will contradict each other.

Which means it's up to us to discern what is true.

For most of my life, I've drunk tap water, swam in chlorinated pools, and showered in 'normal' shower water.

However, there's more verified research pouring in each day showing that fluoride (and heavy metals in general) are what cause massive health problems.

Here's a few dangers to be aware of (courtesy of Scott Jeffrey):

Synthetic fluoride, which is poured into our water sources in over 73% of American homes (not to be confused with natural fluoride), is the cause of many of these health concerns.

Interestingly enough, in Western Europe, only 3% of the population consumes fluoridated water.

Things that make you go 'hmmmm...'

In fact, more people drink and shower in fluoridated water in the States than in the ENTIRE world combined.

Things that make you go 'hmmmm...'

So, is fluoride really that bad?

Well, if you value using your higher mental faculties, having a strong, healthy body that lasts for many years, and not living in chronic inflammation or pain - then yes synthetic fluoride isn't the best option.

I'll defer to Jeffrey's 4-part article on fluoride here if you want to do more research on this yourself, but a simple action step you can take is to remove fluoride from your water consumption ASAP.

Here's the company that I use to protect my family's health.

The Hidden Benefits Of Creatine

Creatine is a key asset to have when building muscle.

While most supplements are crap and offer no tangible benefit, creatine has been proven to impact muscle and strength development significantly.

In fact, creatine has been shown to increase muscle and strength results by 10-20%.

For taking a small 5g scoop of creatine each day - I'd say it's worth the benefits.

But are there negative side effects?

According to research here, creatine is safe to take and has been repeatedly found to increase muscle and strength results positively.

As a side note, if you're plant-based, vegan, or don't eat meat, you may see a slightly higher benefit in performance and results since we don't get creatine from meat.

Which means you get to benefit EVEN more than those who do consume meat.

If you're thinking about using creatine in your fitness routine, here's what I'd suggest:

  • Buy the single ingredient version; it should say creatine monohydrate and be dirt cheap. If you see multiple ingredients or they're jacking the price up, it's probably not creatine (or they added things to it).
  • Take 5g of creatine per day and aim to take it consistently. You should start to see performance and strength increases within 2 weeks or less of taking and lifting weights each week.

Three Reasons to Walk More

Walking may be one of the most powerful health habits.

In a world that's moving less and atrophying more, walking can be your savior.

So here's 3 reasons to walk more:

#1. Walking just 2,337 steps a day reduces the risk of death from cardiovascular disease.

#2. 4,000 steps a day reduces all-cause mortality.

#3. For every 1,000 steps added - leads to a 15% reduction in all-cause mortality, while 500-step increments drop CV mortality risk by 7%.

The stats are easy to understand.

The more we move, the higher our quality of life.

"It's also estimated that insufficient physical activity is the fourth-leading cause of death in the world, related to 3.2 million deaths a year, and about 1.5 billion people worldwide are physically inactive."

Walking = deep health.

Our bodies are designed for moving.

A lot.

And often.

Yet, most of us are disconnected from this marvelous part of ourselves, our body.

So, a simple action step for 2024?

Aim to walk more.

Create minimum standards for your daily steps (a standard we teach inside of VFR is to aim for a minimum of 8,000 steps per day; although more is better, a minimum holds you accountable).

Walking more and a higher quality of life are DIRECTLY related.

Walk more each day.


One Quote To Finish Your Week Strong

“Life is filled with unanswered questions, but it is the courage to seek those answers that continues to give meaning to life.” J.D. Stroube

Living a life unexamined might be the greatest crime of all.

Question everything.

Including yourself.

- Gabriel

P.S. If you got this email earlier this week - I made a mistake. Clicked publish for today, not Friday, hence the confusion with dates.

Progress over perfection.

(sheepish laugh).


Whenever you're ready, here's one way I can help:

Every week until the end of the year, you'll see our End of Year VFR Special.

If youapply for a coaching spot and qualify this week, we'll coach you for FREE until the end of this year.

(e.g., if you apply and are accepted this week, that would equal 4 weeks of free coaching with your start date for your 4-month Accelerator Program starting on Jan 1st, 2024.

We'll deduct a week from this special every week until the end of this year.

So this week is the maximum bonus week you could qualify for (4 extra WEEKS) each week after deducting one week less.

You’ll also be able to lock in our 2023 tuition before tuition rises in 2024 (due to all the incredible upgrades we’ve made over the past 12 months inside of VFR).

Spots fill up fast due to a 2-week waiting list, so your application is not guaranteed to be viewed so I’d recommend applying now even if you’re unsure when to start.

Happy holidays! :)

Let’s be friends below:

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

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