The Vegan Body Lab Podcast

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

Ep 23: Avoid the health mistakes 98% of parents make

In this episode, Anna and Gabriel share simple yet unconventional systems for retaining health, strength, and nutrition systems even while traveling extensively across the planet over the past 6+ years and living on both Coasts. Leaning on practical principles like MED and psychological principles like the IVP from Precision Nutrition, they break down how to navigate health and fitness on the go, even as a busy parent raising your kids.  Enjoy listening in. We covered: - Impact of parenthood on health beliefs and priorities - Working with time constraints - The role of identity in behavior change - 3-part framework of IVP (identity, values, priorities) - Importance of standards and planning in maintaining health - Travel as a tool for health portability and lifestyle flexibility Chapters 00:00 Introduction to Parenthood and Health 02:25 Shifting Beliefs and Priorities in Parenthood 05:10 Identity Transformation Through Parenthood 07:36 Establishing Standards for Health and Fitness 09:50 The Role of Values in Health and Fitness 12:46 Planning for Health While Traveling 15:34 Maintaining Health Standards on the Go 18:00 The Importance of Consistency in Health Habits 20:44 Navigating Health in a Chaotic World 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

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

In this conversation, I speak with Melissa, who shares her inspiring journey from nursing rotations to becoming a pro athlete and plant-based health advocate.  Learn how a pivotal moment in the operating room sparked her passion for plant-based nutrition, fitness, and animal rights, along with insights into reversing chronic diseases and living a vibrant, healthy life. Melissa has spoken at plant-based conferences, competed at the highest levels of strength, and all while being an emergency room nurse, sharing the benefits of plants with her community.  Enjoy listening in. We covered: - Her plant-fueled bodybuilding and muscle-building journey - Diet and health insights from a pro athlete in 2 different sports - Her preparation for bodybuilding competitions while maintaining high levels of muscle - The reason why she chose a plant-based diet and the health benefits - Melissa's athletic achievements and journey to winning 2 pro cards in 2 different sports - The impact of diet on chronic disease and inflammation - Her insight into chronic health and what sparked the transformation for her one day in the operating room  Chapters 00:00 The Awakening: A Shift to Veganism 02:54 Diving Deeper: The Impact of Nutrition on Health 05:48 Breaking Stereotypes: Veganism and Bodybuilding 08:39 The Role of Nutrition in Chronic Diseases 11:38 Challenging Norms: Veganism in the Fitness World 14:29 Revolutionizing Diabetes: The Power of Plant-Based Diets 17:28 Cultural Disconnect: Education and Awareness on Nutrition 20:09 Compassion and Connection: The Ethics of Eating 23:40 The Journey of a Rescued Pig 26:00 Health and Longevity: The Role of Diet 28:19 Plant-Based Advocacy in Everyday Life 32:10 Motivation and the Drive to Succeed 34:57 Family Dynamics and Plant-Based Choices 37:52 Gender Perspectives on Veganism 41:12 The Future of Health and Fitness 45:31 Defining Health: A Holistic Approach You can learn more about Melissa Ficarra and follow her journey as a strength athlete below: Instagram: @fit_by_ficarra 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