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

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

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