Ep 22: How she won pro cards in strongman AND bodybuilding | Melissa Ficarra

Ep 28: The China Study: Why high performers eat this way

In this episode, Anna and Gabriel discuss one of the most impactful nutrition studies done on human health. It's a deep dive into the China Study, which the New York Times called the 'grand prix of all epidemiological studies'. In a world driven by misinformation and nutrition nonsense, this episode will help simplify health and nutrition into a simple system you can apply to your life today.  Enjoy listening in. We covered: - What is the China Study - The impact of the China Study on human health and nutrition - The biggest takeaways from the China Study - Anna and Gabriel's experiences using the China Study material in their health - Personal insights using WFPB nutrition and raw foods to heal from chronic illness  - Why the China Study isn't talked about enough, even decades after being published - The role of nutrition in lifelong health and well-being If you're a career-driven human 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.  Every Friday, we share practical tips to build optimal health and strength in minimal time. Get free access to our 9-day body transformation course and newsletter below: https://www.veganfitnessredefined.com/newsletter-1 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

Ep 27: She tried taking control of her autoimmune disease (results) | Karen Lee

In this conversation, I speak with Karen Lee, a retired intensive care nurse and award-winning plant-based nutritionist who has a passion for amazingly tasty food that’s also great for health.  After a diagnosis of MS in 2016, she uses diet and lifestyle to manage her condition and shares this knowledge with others through her website – The Sensitive Foodie Kitchen – as well as workshops, talks, online classes, and one-to-one sessions. She published her first book, Eat Well Live Well with The Sensitive Foodie, in 2019. Her second book, Healing From The Inside Out, was published in January 2026 and explores the benefits of a whole-food plant-based diet for autoimmune disease.  Karen is a Health Coach, a facilitator for the charity Overcoming MS that provides an accessible lifestyle medicine program that supports people with MS, and a Nutrition and Lifestyle Medicine Educator for Plant Based Health Professionals UK.  Most importantly, Karen loves creating and sharing nourishing plant-based recipes that everyone can enjoy. Enjoy listening in. We covered: - Impact of diet on autoimmune diseases like MS - Gut health and microbiome importance - Evidence from long-term studies on saturated fats - Myth-busting around anti-nutrients in plants - Practical steps for adopting a plant-based diet - Her journey from India to becoming the sensitive foodie health coach - Why taking the reins of your health can be the best decision you ever make - The role of evidence-based nutrition and why following the literature is important - Misinformation in the plant-based world and how to use discernment Chapters 00:00 Introduction to Plant-Based Living 02:07 Karen's Journey to Plant-Based Nutrition 04:56 Culinary Experiences in India 07:36 Health Challenges and Diagnosis 10:28 The Importance of Whole Food Plant-Based Diet 13:00 Research Supporting Plant-Based Diets 16:09 Gut Health and Inflammation 18:42 The Role of Omega-3 Fatty Acids 21:39 The Impact of Processed Foods on Gut Health 24:14 Balancing Gut Microbiome for Better Health 27:18 The Quest for Health Solutions 29:40 The Importance of Time in Healing 32:59 Building a Protective Health Framework 34:29 Understanding Anti-Nutrients in Plants 45:02 Inspiration Behind the Books 50:52 Key Health Lessons and Reflections You can learn more about Karen Lee and learn more about her work as a health coach and speaker below: www.thesensitivefoodiekitchen.com [http://www.thesensitivefoodiekitchen.com] www.instagram.com/the.sensitive.foodie/ [http://www.instagram.com/the.sensitive.foodie/] www.facebook.com/TheSensitiveFoodie/ [http://www.facebook.com/TheSensitiveFoodie/] https://www.linkedin.com/in/karen-lee-sensitive-foodie/ [https://www.linkedin.com/in/karen-lee-sensitive-foodie/] https://www.youtube.com/@TheSensitiveFoodieKitchen [https://www.youtube.com/@TheSensitiveFoodieKitchen] 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. Every Friday, we share practical tips to build optimal health and strength in minimal time. Get free access to our 9-day body transformation course and newsletter below: https://www.veganfitnessredefined.com/newsletter-1 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

Ep 26: Meet the man creating an integrated global health system | Craig Bullock

In this conversation, I speak with Craig Bullock, the founder of Alchemy Soul, a premium wellbeing operating system designed to help individuals build structure, discipline, and clarity through daily habits and guided systems. With over 15 years of experience in fitness, coaching, and wellness, Craig is a qualified fitness instructor (since 2009) and a lifelong martial artist. He has trained in boxing, Muay Thai, MMA, Brazilian Jiu-Jitsu, and wrestling; competed across multiple disciplines; and worked alongside world-class athletes, including cornering world champions. Craig is also the founder of Southside MMA in Phuket, Vego—a plant-based lifestyle café in Koh Samui —and Alchemy Soul Retreats. Both his cafe and retreats offer a balanced approach to wellbeing by combining traditional retreat practices such as yoga, breathwork, and meditation with mental resilience and more masculine disciplines like martial arts. Enjoy listening in. We covered: - The origins of Craig Bullock's plant-based lifestyle - Martial arts as a path to self-cultivation - The role of internal psychology and mental models in health - Development and purpose of the wellness app and book - The importance of the six pillars of lifestyle medicine - Why pushing harder often leads to the opposite effect in health - The impact of eating more plants on athleticism and fitness training - Craig's vision for integrative health vs the health fragmentation that's become a global problem Chapters 00:00 Introduction and Background 02:49 The Journey to Plant-Based Living 05:37 The Impact of Martial Arts on Life 11:24 Philosophy and Mindfulness in Martial Arts 17:02 Mental Models and Personal Growth 22:45 The True Essence of Shaolin Monks 23:56 Evolution of Craig's Career and Philosophy 26:15 Challenges of Introducing Plant-Based Nutrition 28:22 Creating Balance in Wellness Retreats 29:45 The Journey of Writing 'Quantum Alchemy' 31:33 The Duality of Human Nature 33:05 Understanding Fragmentation and Ignorance 34:45 Alchemy: Transforming Lower Energies 37:57 Bridging the Gap After Retreats 40:34 The Six Pillars of Lifestyle Medicine 47:12 Contextual Understanding in Health Discussions 52:14 The Overwhelm of Health Information 57:31 The Pursuit of Purpose and Wellbeing 01:03:17 The Power of Awareness and Mindfulness 01:06:37 Identifying Root Causes for Health Transformation You can learn more about Craig Bullock and Alchemy Soul below: Website: alchemysoul.app [http://alchemysoul.app]  Instagram: @craigbullockalchemy LinkedIn: https://www.linkedin.com/in/craig-bullock-ast/ 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. Every Friday, we share practical tips to build optimal health and strength in minimal time. Get free access to our 9-day body transformation course and newsletter below: https://www.veganfitnessredefined.com/newsletter-1 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

Ep 25: He dropped 135 lbs eating plants...here's why | Fred Ford

In this conversation, I speak with Fred Ford as we discuss his journey from his highest weight of 350.2 pounds down to dropping 135 pounds using an unconventional yet powerful health system.  Fred Ford is an international best-selling author, speaker, and transformation coach dedicated to helping individuals achieve sustainable weight loss, vibrant health, and high-performance living.  He is the creator of the Think and Grow Thin philosophy, a results-driven framework that blends mindset mastery, nutritional intelligence, and daily success principles.  His work focuses on helping professionals, particularly those over 50, break free from cycles of dieting and frustration by adopting a new identity rooted in clarity, purpose, and consistent action. This is his story.  Enjoy listening in. We covered: - Mindset and identity shift in health - Daily habits and commitment for weight loss - Applying success principles to health goals - Why 99% of people struggle to keep weight off - How to become a 1 percenter who keeps their health and fitness results for life - The reason why your subconscious mind is fueling your results - The power of decision-making when it comes to permanent transformation - Using a WFPB diet to unlock your best health without restrictive dieting - Fred's journey from being overweight for decades to finally resolving the internal tension of health within himself Chapters 00:00 Introduction and Background 02:29 The Turning Point: A Health Journey Begins 05:02 The Identity Shift: Becoming a One Percenter 07:53 Prioritizing Health: Breaking the Busy Mentality 10:31 Emotional Commitment: The Power of Thoughts 13:37 Success Principles: Applying Business Strategies to Health 16:34 Overcoming Confusion: Navigating Nutrition 19:28 Finding the Right Path: Whole Food Plant-Based Diet 22:15 The Role of Community and Support 25:08 Daily Commitment: The Ongoing Journey 36:41 Health and Lifestyle Choices 39:29 The Power of Commitment and Daily Actions 43:20 Habit Formation and Mindset Shifts 48:00 Awareness and Body Connection 51:40 The Journey of Consistency and Discipline 56:22 The Role of Personal Responsibility 01:00:17 The Influence of Mentorship and Learning 01:04:18 Setting Intentions and Manifesting Goals 01:07:42 The Mission of Transformation You can learn more about Fred Ford and follow his work as a success coach and speaker below: Website: http://www.authorfredford.com/ LinkedIn: https://www.linkedin.com/in/fred-ford-/   Facebook: https://www.facebook.com/fred.ford.562 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. Every Friday, we share practical tips to build optimal health and strength in minimal time. Get free access to our 9-day body transformation course and newsletter below: https://www.veganfitnessredefined.com/newsletter-1 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 24: The greatest gift you can give to your kids

In this episode, Anna and Gabriel share a legacy of health you can leave your family and kids. In a world that's focused more on productivity and pushing ourselves to the max, it's time to zig when others zag. Learn about the greatest gift you can leave your kids while creating the best health for yourself along the way.  Enjoy listening in. We covered: - Family health history and its influence on our daily choices - The role of nutrition and lifestyle in disease prevention - Anna & Gabriel's stories of overcoming health challenges - The importance of environment and habits in health - Strategies for creating a health-conscious family culture - Creating legacy status health that transcends beyond your life into future generations Chapters 00:00 Introduction to Generational Health 02:55 Personal Experiences with Cancer and Health Journeys 10:14 The Challenge of Influencing Family Health Choices 13:18 Reflections on Family Health History 16:50 Connecting Diet to Health: A Personal Journey 22:02 Realizations About Health and Nutrition 24:40 Personal Experimentation in Nutrition 26:08 The Intersection of Fitness and Health 27:06 Nutrition's Role in Longevity 29:18 Facing Ignorance in Health Choices 30:45 Building Generational Health 32:15 Childhood Associations with Food 37:07 Creating a Healthy Environment 39:17 Standards Over Perfection in Health 44:32 The Ripple Effect of Health Choices 47:51 Action Steps for Generational Health If you're a career-driven human 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.  Every Friday, we share practical tips to build optimal health and strength in minimal time. Get free access to our 9-day body transformation course and newsletter below: https://www.veganfitnessredefined.com/newsletter-1 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