The Vegan Body Lab Podcast Ep 10: How to drop your next 10 pounds (without breaking your body)
Jan 22, 2026
38:40
In today’s episode, we discuss effective strategies for weight loss and emphasize the importance of understanding body composition.
We also talk about setting realistic goals and creating a sustainable caloric deficit.
Gabriel outlines the gold standard for fat loss, the importance of resistance training, and an approach to your health from a holistic perspective.
We also talk about setting realistic goals and creating a sustainable caloric deficit.
Gabriel outlines the gold standard for fat loss, the importance of resistance training, and an approach to your health from a holistic perspective.
Here's what we cover:
- Why fat loss depends on having the right systems in place.
- Understanding body composition is crucial for weight loss.
- Starting your fat loss journey correctly is essential and leads to 90% of success.
- The gold standard for fat loss is 0.5 to 0.75% per week (don't break this law).
- The main goal should be keeping body fat off, not just dropping weight.
- Standardize before you optimize your health standards.
- Fat loss equals negative energy balance.
Chapters
00:00 Understanding the Weight Loss System
01:45 Body Composition and Starting Your Journey
12:23 Gold Standard for Fat Loss
17:13 Creating a Caloric Deficit
30:22 Optimizing for Further Results
- Understanding body composition is crucial for weight loss.
- Starting your fat loss journey correctly is essential and leads to 90% of success.
- The gold standard for fat loss is 0.5 to 0.75% per week (don't break this law).
- The main goal should be keeping body fat off, not just dropping weight.
- Standardize before you optimize your health standards.
- Fat loss equals negative energy balance.
Chapters
00:00 Understanding the Weight Loss System
01:45 Body Composition and Starting Your Journey
12:23 Gold Standard for Fat Loss
17:13 Creating a Caloric Deficit
30:22 Optimizing for Further Results
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.
Create a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation.
Create a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation.
Enjoy listening.
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 when you sign up here.