Ep 33: Why your macros keep failing you after 40 (and the fix)

Ep 33: Why your macros keep failing you after 40 (and the fix)

In this conversation, Gabriel breaks down the world of calories and macros. In an industry that's fueled by confusion and overwhelm, especially in the health world, Gabriel helps simplify what actually moves the needle to drop body fat, build muscle, and set up your calories correctly.  This is more of a technical episode that covers various scientific concepts, so enjoy the deep dive into nutritional science.  Enjoy listening in. We covered: - Caloric setup and hypothesis testing - Tracking data and reading trends versus fluctuations - Importance of patience and giving protocols time to work - Metabolic adaptation and diet breaks - Sustainable practices over extreme dieting - The role of consistency and behavior evaluation - Risks of going faster than calculated - Using progress measurements and photos effectively - The concept of the 4 to 1 ratio and diet breaks - Avoiding the all-or-nothing mindset Chapters 00:00 Introduction to Macros and Calories 00:55 Setting Up Initial Caloric Calculations 03:51 Understanding Fat Loss Rates 05:07 Example Case Study: 47-Year-Old Woman 08:47 Tracking Progress and Data Collection 13:48 The Importance of Patience in Progress 17:18 Letting Your Plan Breathe 20:06 The Four-to-One Ratio for Dieting 22:55 Understanding Metabolic Adaptation 27:28 Evaluating Your Progress 28:45 Addressing Plateaus in Progress 34:55 Refeed Days and Diet Breaks 36:17 Simplicity in Nutrition and Fitness 38:58 The 10-10-10 Rule for Sustainability 41:10 Recap and Conclusion If you're a former athlete or high-achieving parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the ZH Podcast is your new health and fitness resource. Learn how to create a lean, strong, and healthy body in less time while feeling confident in your health. Get free access to our 9-day body recomposition course and free high-performance health newsletter below: https://linkly.link/2ju2o Stay connected: Facebook: https://www.facebook.com/gabriel.zhanay Instagram: https://www.instagram.com/gabriel.zhanay/ LinkedIn: https://www.linkedin.com/in/gabriel-zhanay-522153147/ YouTube: https://www.youtube.com/@gabriel.zhanay

Ep 32: She tried every diet. Here's how she finally dropped 30 pounds

In this conversation, I speak with Vicki, a private 1:1 client inside Zhanay Health, about her journey to dropping 30 pounds of body fat while creating a brand-new health identity.  This was a behind-the-scenes look at how we coach within ZH while creating a permanent, sustainable health transformation.  Vicki is a VP at Election Software and Systems and a high-achieving parent over 40, who's living proof that when you commit to your standards over perfection or goals, the results become inevitable.  Years of living off of yo-yo diets and growing up with Weight Watchers made her believe that being lean and strong wasn't for her until we rewired this within her.  This is her story of transformation.  Enjoy listening in. We covered: - How Vicki started her health journey - Transactional mindset vs. holistic approach - Habits and consistency in health - Emotional resilience and mindset shifts - The role of perfectionism and overachievement - Sustainable fitness strategies and small habits - Impact of mindset on physical and mental health - The importance of data and evaluation in progress - Ownership and personal responsibility in health - Dropping 30 pounds and creating a new health identity Chapters 00:00 Introduction to Vicki's Journey 02:54 From Transactional to Transformational Mindset 05:34 The Impact of Perfectionism on Health 08:31 The Role of Consistency in Achieving Goals 11:31 Building a Sustainable Fitness Routine 14:17 Celebrating Milestones and Continuous Growth 22:09 Establishing a Consistent Exercise Routine 25:00 Understanding Nutrition and Caloric Deficit 28:20 The Importance of Data in Fitness Journeys 30:55 Navigating Emotional Challenges in Weight Loss 33:46 Transformational Confidence Through Fitness 36:42 Overcoming Mental Hurdles in Health Goals 39:19 Creating Lasting Habits for Success 43:09 Making Fitness Attractive and Enjoyable 46:35 Transformative Lessons Learned 49:33 The Importance of Support and Resources 52:42 Small Changes, Big Impact 54:28 Starting Small: Building Healthy Habits 56:41 The Advantages of Online Coaching 58:59 A Holistic Approach to Health 01:01:35 Taking Control of Health: A Personal Journey 01:06:40 Ownership and Continuous Improvement You can learn more about Zhanay Health and our 1:1 private coaching, online training, and challenges below:  https://zhanayhealth.com/ If you're a former athlete or high-achieving parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the ZH Podcast is your new health and fitness resource. Learn how to create a lean, strong, and healthy body in less time while feeling confident in your health. Every Friday, we share practical tips to build optimal health and strength in minimal time. Get free access to our 9-day body recomposition course and newsletter below: https://zhanayhealth.com/newsletter Stay connected: Facebook: https://www.facebook.com/gabriel.zhanay Instagram: https://www.instagram.com/gabriel.zhanay/ LinkedIn: https://www.linkedin.com/in/gabriel-zhanay-522153147/ YouTube: https://www.youtube.com/@gabriel.zhanay

Ep 31: One-size-fits-all fitness plans always fail. Here's why | Dr. Cody Haun

In this conversation, I speak with Dr. Cody Haun, a leader in exercise science and sports physiology, exploring core principles of effective training, nutrition, recovery, and the future of personalized health through multi-omics technology.  Dr. Cody Haun is a research scientist and CEO of Fitomics, with the vision of building the future of human optimization, where precision medicine meets performance.  He leads a team of PhDs and licensed clinicians delivering lab-based assessments and precision coaching that integrate exercise physiology, nutrition, and translational research.  Cody's work focuses on skeletal muscle hypertrophy, metabolic health, and the translation of physiological insights into personalized training and nutrition prescriptions. Enjoy listening in. We covered: - My background working 1:1 with Dr. Cody Haun over the years - Common mistakes most people make in their fitness - Why less is more when you're following the right principles - How to get better results in less time - Principles of effective training: specificity and progressive overload - Importance of adherence and data tracking in fitness - Genetic variability in training response and non-responders - Role of protein, especially plant vs animal sources, in muscle synthesis - The emerging field of multi-omics and personalized health diagnostics Chapters 00:00 Introduction to Exercise Science and Sports Physiology 02:30 Core Principles of Fitness and Body Transformation 06:24 The Importance of Specialization in Training 08:54 Measuring Progress and Adherence in Training 14:08 The Role of Nutrition in Body Transformation 19:12 Understanding Volume and Individual Responses in Training 25:03 Training to Failure for Muscle Growth 27:51 The Importance of Supervision in Training 28:22 Understanding Responders and Non-Responders 29:57 Personalizing Training Plans 32:31 Animal vs. Plant Protein for Muscle Synthesis 37:11 Optimizing Protein Intake and Distribution 38:41 The Role of Omega-3 Fatty Acids 42:55 Addressing Nutritional Deficiencies in Plant-Based Diets 44:17 Adaptability of the Human Body in Muscle Building 45:55 Protein and Muscle Recovery 46:56 The Importance of Sleep in Recovery 52:53 Nutrition's Role in Recovery 57:43 Future of Health and Fitness: Multi-Omics 01:06:25 Practical Steps for Weight Loss and Strength You can learn more about Dr. Cody Haun and his work at Fitomics below:  https://www.fitomics.com/ https://www.instagram.com/drcodyhaun If you're a former athlete or high-achieving parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the ZH Podcast is your new health and fitness resource. Learn how to create a lean, strong, and healthy body in less time while feeling confident in your health. Every Friday, we share practical tips to build optimal health and strength in minimal time. Get free access to our 9-day body recomposition course and newsletter below: https://zhanayhealth.com/newsletter Stay connected: Facebook: https://www.facebook.com/gabriel.zhanay Instagram: https://www.instagram.com/gabriel.zhanay/ LinkedIn: https://www.linkedin.com/in/gabriel-zhanay-522153147/ YouTube: https://www.youtube.com/@gabriel.zhanay

Ep 30: A new chapter: The evolution of VFR to Zhanay Health

In this conversation, we share a new chapter for VFR into Zhanay Health. Anna and Gabriel discuss why this new shift is occurring, what the motivation is, and how the mission to help ambitious parents and people over 40 remains the same.  If you want to get lean, strong, and healthy in minimal time without sacrificing your lifestyle or family time, this episode is for you.  Enjoy listening in. We covered: - The origins of VFR - Why we're changing to Zhanay Health  - The health mission we're on - The reason we fell in love with health and fitness - Why less is more when you're doing the right things - The ZH5 Methodology and how to bring this to life in your health Chapters 00:00 Introduction to Change: Listening to Your Gut 00:26 Rebranding: From Vegan Fitness Redefined to Zhanay Health 02:16 Values and Mission: The Heart of the Change 03:21 Market Saturation: The Need for a New Approach 08:25 Deep Health: Mind, Body, and Spirit 13:41 High Performance Health: A New Perspective 15:26 The ZH5 Method: Five Pillars of Health 20:08 Health as Wealth: The Foundation of Well-Being 21:18 Milestones and Gratitude: Celebrating Progress If you're a career-driven parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the VBL Podcast is your new health and fitness resource. Learn how to create a lean, strong, and healthy body in less time while feeling confident in your health. Get free access to our 9-day body recomposition course and free high-performance health newsletter below: https://linkly.link/2ju2o Stay connected: Facebook: https://www.facebook.com/gabriel.zhanay Instagram: https://www.instagram.com/gabriel.zhanay/ LinkedIn: https://www.linkedin.com/in/gabriel-zhanay-522153147/ YouTube: https://www.youtube.com/@gabriel.zhanay

Ep 29: I spent 23 years living with psoriasis: this is how I'm healing

In this conversation, I pull back the curtains on my health journey and the chronic autoimmune condition that's plagued me for 23 years. I share the exact protocols I've been using, what I've tried in the past, and what's working for me right now.  If you've struggled with a chronic health issue, autoimmune condition, or just want to be healthier, this episode is for you.  Enjoy listening in. We covered: - The psoriasis that's plagued my body - My 23-year journey - What I've tried to heal myself - Dr. Pagano and his healing diet - Learning about the raw plant-based living foods protocol - My first encounter with Anthony William, the Medical Medium, and his healing work - Diving into the Hippocrates Center and Dr. Morse's work - What I learned, how much I've healed, and what I'm currently doing at the moment to finish healing Chapters 00:00 Reimagining Health: A New Perspective 00:42 Gabriel's Healing Journey Begins 03:25 The Struggles with Autoimmune Conditions 06:52 Desperation and the Search for Solutions 10:26 The Role of Diet in Healing 13:54 Exploring Plant-Based Diets 15:41 Dr. Pagano's Recommendations 17:56 The Impact of Colon Cleansing 18:52 Bodybuilding and Health Challenges 21:29 Exploring Alternative Medicine 23:30 Raw Plant-Based Eating Protocol 24:51 The Importance of Experimentation in Healing 27:23 Understanding Psoriasis and Its Causes 28:50 The Healing Journey Begins 30:39 Facing the Challenges of Healing 33:54 Progress and Breakthroughs in Healing 36:41 The Role of Nutrition in Healing 38:45 Eastern and Western Perspectives on Health 40:31 Food as Medicine: A Personal Journey 42:19 The Importance of Time in Healing 53:23 Conclusions and Future Directions 58:10 Reclaiming Your Health Journey 58:25 Key Takeaways on Health Recovery If you're a career-driven parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the VBL Podcast is your new health and fitness resource. Learn how to create a lean, strong, and healthy body in less time while feeling confident in your health. Our online personal training special: https://docs.google.com/document/d/18EOnVkVRg5T4Mt5GB9oapy7g_-mU5KgiygHvC0_Jt3Y/edit?usp=sharing Stay connected: Facebook: https://www.facebook.com/gabriel.zhanay Instagram: https://www.instagram.com/gabriel.zhanay/ LinkedIn: https://www.linkedin.com/in/gabriel-zhanay-522153147/ YouTube: https://www.youtube.com/@gabriel.zhanay