The One Thing I Recommend to Everyone!
Why I think you should skip the peptides and strap on a vest instead.
You know how I feel about biohacking tools. I think they’re great. But I also don’t think they’re step one.
I came across this great post by @Jordanmatthews31, and I may have said "preach" out loud to my phone in a public place:
“I don’t know why we’re talking about: biohacking, CGMs, insulin spikes, cold plunges, peptides, supplements, and optimization. But nobody wants to master the basics first.
You do NOT need elite optimization strategies when you haven’t mastered progressive overload, meal structure, recovery, sleep, consistency, and proper execution. You’re skipping Chapter 1, trying to act like you’re in Chapter 20.”
I 1000% agree. In fact, I’d simplify it even further by saying, 95% of everything we want to solve, feel better about, and improve probably comes down to these eight things:
daily movement
solid nutrition
regular, consistent sleep
sunlight
time outside
good hydration
healthy connection
a positive outlook
It’s really not hard or complicated. It’s actually so simple, it’s almost easy to overlook. And somehow that’s the problem. Do the basic things first, and then if you need and want to get into the fancier things, go for it. But know that you probably don't have to.
I say all of this as I’m about to share one of my favorite “health” products.
The irony is not lost on me.
Over the last year, one tool has genuinely changed my daily movement routine, and the thing I find myself recommending to nearly everyone I talk to is my weighted walking vest.
Honestly, I had no idea I would love it as much as I do.
There's something genuinely empowering about strapping on some weight and heading outside. It turns an ordinary walk into a strength-building situation, and we could all use more of that.
Strength builds healthier structure. Healthier structure builds capacity. Capacity is what makes all the other good stuff sustainable.
Now, I’ve heard a lot of excuses when it comes to weighted vests (and some are valid):
“I’m already carrying 30 extra pounds. Why would I strap on 10 more?” (Valid. But, also that’s kind of the point.)
“I don’t think my knees can handle it.” (Start light. We’re not training for the Olympics.)
“I have one, but I have zero desire to take it out of the box.” (It’s been there since last Prime Day, hasn’t it? No judgment.)
“I’ll start when I lose a little weight first.” (This is the fitness equivalent of cleaning your house before the housekeeper arrives.)
Here’s what I actually want to say to all of that:
It does feel counterintuitive to add weight when you’re already carrying extra weight. But this is a different kind of weight. One that requires your muscles to work, especially during walking. That demand is what signals your body to change. It’s low-impact strength training you can do outside, on your own schedule, with no gym membership required.
The Upsides of a Weighted Vest:
Turns a walk into a workout without changing your pace.
Boosts your metabolism significantly more by doing what you’re already doing.
Builds muscle and bone density.
Low-impact and gentle on the joints.
No gym required.
I also need to mention that it comes with this addictive, empowered feeling that I can’t get enough of.
The downsides of a Weighted Vest:
Knee concerns are real, especially if you have a history of joint problems. Start slowly and build weight.
Posture matters more than weight. Make sure you have a healthy walking posture before you begin.
You will probably sweat more than you expect (I put this on the downsides, even though I love to sweat).
It’s not an easy button.
Let this be your sign: Get the weighted vest!
If you don’t have a weighted walking vest, let this be your sign to try it. If you’ve not been doing a lot of strength training, I would recommend starting with less than 10 pounds. If you work out regularly and do strength building, I would suggest twelve pounds or more.
For reference, I use 15 pounds, and my husband walks with 30.
I love this weighted vest I purchased last year, and have actually moved up a size since then. It's inexpensive enough that doing that felt totally reasonable.
My husband, on the other hand, took a much more expensive route. But in his defense, he can add or remove weight with the same pack.
Check them out:
Coming in July:
In the last six months, I started doing 10-minute weight-vest exercises after my walk and found out that my 68-year-old mom is doing the same thing. In July, I’m going to be sharing a few of these workouts with you! So snag the vest so you’re prepped and ready!
A few more things I added to my cart (again):
Here are a few additional Prime Day deals I added to my cart:
This is the one that started it all. It’s available in a range of weights. I’d recommend starting at 8–10 lbs if you’re new to it. It’s simple, it works, and it’ll change your walks.
Hydration is a Chapter 1 situation, and I’ve found it becomes easier to achieve with a water bottle you actually like. The HydroJug keeps drinks cold all day, fits comfortably in your hand or in a bag, and is a fraction of the price of some trendier options. This one is on sale and worth every penny.
03: Ultimate Electrolyte Drink
We’ve been using this electrolyte on rotation with my other favorite, LMNT. If you tend to under-hydrate (most of us do), electrolytes make a real difference in how you feel and how you recover. This one is lower in sodium, so it’s easier on your stomach. Our go-to flavors are grape, peach (I put a scoop in my tea), and pink lemonade.
04: My all-time favorite protein powder.
This is my all-time favorite protein powder, both in quality and taste. It actually tastes good, mixes well, and doesn’t have a bunch of unnecessary added ingredients.
I don’t eat a lot of candy, but sometimes a sweet treat is nice. We tried these out and love them. We keep a few on stock so we have them when the urge strikes.
Dumbbells are expensive. Sometimes it hurts me to spend money on weights. But that’s why I try to always do it when they’re on sale. Amazon Prime Day is a great time to buy a set of weights, or a heavier set if you’re ready to move up in weight.
This one’s old school and unglamorous, but it’s generally one of the best recovery tools there is. A warm Epsom salt soak after a hard walk or workout does things for your muscles that a lot of fancier products can’t. We have a slogan in our house, “when in doubt, epsom soak it out.” Hence the 19lb bag ;)
The one thing still sitting in my cart…
Is it worth it? I’ve heard mixed reviews, but it could add a unique way to get more steps in the winter.
Do you have a walking pad? Worth it or not?
Leave a comment below and let me know!
And while you’re leaving a comment, if you have a weighted vest or don’t leave your testimonials (or excuses) below!
xx,
Should you start with a higher weight if you weigh more? There is a chart on the weighted vest page you linked to that makes it seem that way. Thanks!