The Vegan Body Lab Podcast

In this episode, Gabriel shares his experience of honoring his grandfather's life. He shares behind-the-scenes of what's been going on in the past few months and the lessons he learned about generational health. This is a personal episode and one that you'll want to bookmark for later; Gabriel also shares a step-by-step system to disease-proof your body for decades while feeling confident in your health.  Enjoy today's episode and the lessons learned along the way.  We covered:- Generational health and legacy for future generations- Practical steps to disease-proof your body- The impact of nutrition, exercise, and environment on health- Personal stories and lessons from Gabriel's grandfather- Holistic approach to health and well-being while living a high quality of lifeChapters:00:00 The Gift of Generational Health09:49 Reflections on Grief and Loss17:55 Building a Foundation for Health22:02 Disease-Proofing Your Body29:47 The Three Treasures of Health42:46 Recap and Final ThoughtsIf 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. 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-1Stay connected:Facebook: https://www.facebook.com/gabriel.zhanayInstagram: https://www.instagram.com/gabriel.zhanay/LinkedIn: https://www.linkedin.com/in/gabriel-zhanay-522153147/YouTube: https://www.youtube.com/@gabriel.zhanay

In this conversation, Kerryn Sawyer shares her transformative journey from struggling with weight and identity to embracing a plant-based lifestyle and becoming a health coach. She discusses the challenges she faced in her marriage, the impact of health scares, and the importance of self-regulation and emotional awareness in achieving lasting change. Kerryn emphasizes the significance of building healthy habits, listening to one's body, and breaking old patterns to foster personal growth and well-being.This was a great interview, and I think you'll enjoy this as much as I did. Enjoy listening in. We covered: - Kerryn's struggles with weight for over 20 years.- Her experience with a major identity shift after marriage.- Health scares, which prompted her to embrace a plant-based lifestyle.- The importance of self-regulation in eating habits.- A balanced approach to health, focusing on vegetables.- Listening to hunger cues is crucial for mindful eating.- Her 3-part system to build, break, and become a new person and permanently change your health. - Why hydration and sleep are foundational for health.- The importance of movement for maintaining a healthy weight.- Kerryn's coaching approach including breaking old patterns.- Awareness of emotional triggers is key to transformation.Chapters00:00 Introduction and Background02:16 Struggles with Weight and Identity05:14 The Journey of Transformation08:03 Marriage and Personal Growth11:00 Health Scare and New Beginnings14:05 Building a New Life in Australia16:57 The Corporate World and Weight Management19:57 Health Challenges in the 40s22:58 The Shift to Plant-Based Living25:56 Core Health Principles28:58 The Importance of Self-Regulation32:02 Breaking Old Patterns34:59 The Role of Coaching38:04 Building New Habits40:58 Conclusion and Key TakeawaysYou can learn more about Kerryn Sawyer and her work at the Plant Power Coach and how she helps women overcome binge eating and create a healthy relationship with their bodies below:https://www.theplantpowercoach.com.au/https://www.facebook.com/kerryn.sawyerhttps://www.instagram.com/theplantpowercoach/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. Learn how to create a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation. 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-1Stay connected:Facebook: https://www.facebook.com/gabriel.zhanayInstagram: https://www.instagram.com/gabriel.zhanay/LinkedIn: https://www.linkedin.com/in/gabriel-zhanay-522153147/YouTube: https://www.youtube.com/@gabriel.zhanay

In this episode, Gabriel shares evidence-based research highlighting the dangers of everyday household goods. Things like mattresses, air fresheners, sofas, and more can be a concern if you don't protect yourself correctly. We discuss the effects of chemicals that are banned in other countries yet are still everywhere here in the States, and why environmental design can give you back high-quality years for your health.Enjoy the deep dive into health systems. We covered:- Many household items contain harmful chemicals like phthalates.- Phthalates disrupt the endocrine system and affect health.- Creating a health-conscious home environment is essential.- Water quality significantly impacts overall health.- Sleep and melatonin production are crucial for recovery.- Awareness of environmental toxins is the first step to health.- Small changes in the home can lead to big health improvements.- Avoiding vinyl and fragranced products can reduce exposure to phthalates.- Investing in water filters can improve health outcomes.- Health is a lifelong journey that requires ongoing attention.Chapters:00:00 Introduction to Deep Health and Home Environment01:50 Personal Experiences with Household Health Risks06:14 Understanding Phthalates and Their Impact10:40 Creating a Health-Conscious Home Environment24:34 The Importance of Water Quality36:38 Sleep, Melatonin, and Recovery StrategiesIf 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. 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 and newsletter below: https://www.veganfitnessredefined.com/newsletter-1Stay friends:Facebook: https://www.facebook.com/gabriel.zhanayInstagram: https://www.instagram.com/gabriel.zhanay/LinkedIn: https://www.linkedin.com/in/gabriel-zhanay-522153147/YouTube: https://www.youtube.com/@gabriel.zhanay

In this episode, Gabriel is joined by Dr. Bradie Crandall, a PhD in chemical and biomolecular engineering and a top-tier plant-fueled strength athlete, who discusses the future of plant-based proteins, innovative biotech solutions for sustainable food production, and his journey in strength sports.Dr. Bradie shares how vegan athletes are breaking stereotypes and the groundbreaking potential of lab-grown and CO2-based proteins.Today's episode will break through plant-based strength myths, share the future of alt proteins, and explain why biotech is changing the future of food.Enjoy listening in. Here's what we covered: - Dr. Bradie's story of transformation from spinal injury to world record-breaking athlete- Why eating plants doesn't mean losing strength- Innovative biotech solutions for sustainable protein- The science behind plant-based and cultured proteins- The new era of carbon-based protein sources - The strongest humans on the planet are eating this way- A new plant-fueled documentary highlighting top athletes on the planet- The new solutions that are solving the high fat high cholesterol problems  - The future of science and food, and how the food industry is permanently changing- New food systems that can reduce the land footprint while protecting our planetYou can learn more from Dr. Bradie Crandall by checking out his Instagram: https://www.instagram.com/veganhercules/Chapters00:00 Gratitude and Personal Milestones02:47 Strongman Journey and Competitions05:41 Injury and Recovery: A New Path08:24 Veganism and Its Impact on Health11:24 Transitioning to Strongman Competitions14:17 Career and Sustainable Food Systems20:10 The Role of CO2 in Alternative Protein Production21:19 Innovative Solutions for Food Production in Challenging Environments23:01 Understanding Bioreactors and Fermentation Processes25:13 The Health Benefits of Alternative Proteins27:08 Rethinking Meat Production and Nutritional Value28:14 The Future of Food Production on Earth and Beyond31:38 Ethics and Definitions in the Vegan Community33:11 The Potential of Genetic Modification in Food Production34:49 Cultural Resistance to Food Innovation37:11 Bradie's Strongman Journey and Future Aspirations41:26 The Importance of Precision on Competition Day44:27 Balancing Strength Sports and Vegan Advocacy49:30 Exploring the Vegan Strongman Movement55:16 The Science Behind Vegan Diets and Strength57:42 Consistency Over Perfection in Fitness59:45 Upcoming Documentary: Project Ironbound01:03:53 Final insights by Dr. Bradie S. Crandall01:06:31 The Power of Plant-Based Strength01:07:06 Key Takeaways and Recap01:08:57 Inspiration and Empowerment in HealthIf 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. 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 and newsletter below: https://www.veganfitnessredefined.com/newsletter-1Stay connected:Facebook: https://www.facebook.com/gabriel.zhanayInstagram: https://www.instagram.com/gabriel.zhanay/LinkedIn: https://www.linkedin.com/in/gabriel-zhanay-522153147/YouTube: https://www.youtube.com/@gabriel.zhanay

In this episode, Gabriel discusses the recent updates to the U.S. dietary guidelines and critiques the government nutrition pyramid. He emphasizes the importance of evidence-based nutrition, the role of behavioral change in health, and introduces Dr. Eric Helms' nutrition pyramid as a more effective framework for achieving health goals. The conversation also highlights Dr. T. Colin Campbell's research on the impact of diet on chronic diseases and proposes a new longevity health pyramid that prioritizes whole foods and plant-based nutrition.Here's what we covered:- Nutrition guidelines often reflect industry incentives rather than health.- The new dietary guidelines emphasize animal protein, fat, and produce.- Fruits and vegetables are crucial for health at all ages.- Behavioral change is essential for lasting health improvements.- Dr. Eric Helms' nutrition pyramid focuses on energy balance and macronutrients.- Dr. T. Colin Campbell's research links animal products to chronic diseases.- A new longevity health pyramid prioritizes whole foods and plant proteins.- Setting health standards is key to achieving long-term health goals.- Consistency in dietary choices is more important than perfection.- Individual responsibility is crucial in the journey towards better health.Chapters:00:00 Introduction to Nutrition Guidelines03:01 Analyzing the New Nutrition Pyramid06:08 Pros and Cons of Dietary Guidelines09:04 The Importance of Whole Foods12:04 Critique of Protein and Fat Recommendations14:55 Behavioral Change and Individual Responsibility17:51 Dr. Helms' Nutrition Pyramid Overview20:58 Energy Balance as the Foundation23:56 Conclusion and Call to Action31:25 Understanding Macronutrients and Energy Balance34:23 The Importance of Micronutrients36:29 Nutrient Timing: When to Eat37:56 The Role of Supplements in Nutrition39:55 The Journey of Consistency in Health41:53 Lessons from the China Study44:23 Integrating Dr. Campbell's Recommendations56:08 Building a New Nutrition PyramidIf 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. 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. You can connect with Gabriel over here on Facebook and Instagram. 

In this episode, Gabriel interviews Bryan Mirabella, who shares his transformative journey from a challenging childhood marked by health issues and trauma to becoming a restorative breath instructor. He discusses the importance of understanding breath work beyond its common definitions, the impact of childhood experiences on health, and the role of nutrition and neurological insights in healing. He highlights common patterns in health issues and the need to integrate movement and exercise into a holistic health approach. There's a certain way to breathe that supports health, and another that doesn't. Bryan also shares an actionable strategy you can use today to improve your breathing.  Here's what we covered: - Breath work is often misunderstood and needs a deeper exploration.- Many traditional practices, like yoga, have been diluted over time.- Childhood trauma can have lasting effects on health and well-being.- Healing is a journey that requires understanding one's lineage and health history.- Nutrition alone cannot address deeper neurological issues.- Emotions are frequencies that affect our physical health.- HRV (Heart Rate Variability) is a key indicator of resilience and health.- A holistic approach to health includes breath, nutrition, and emotional awareness.- Transformative experiences can lead to significant personal growth and healing.  Awareness is crucial for transformation.- Breathing is both structure and function, and that daily practice is essential for healing.- Common health issues stem from an inability to regulate pressure.- Nose breathing is fundamental for health.You can learn more from Bryan Mirabella by visiting his website at quantumfitness.org. You can also follow him on Instagram or YouTube for ongoing breathing education, too. Chapters00:00 Introduction and New Year Reflections02:55 Breath Work and Its Misconceptions06:07 Childhood Trauma and Its Impact09:01 Navigating Health and Fitness Journeys12:00 The Role of Emotions in Physical Health24:25 The Energy of Emotion28:27 Healing Through Frequency and Energy32:12 The Journey of Breath and Nutrition36:10 Awareness and Transformation39:11 Reestablishing Neural Connections43:01 The Hierarchy of Health52:49 The Cycle of Health and Disease53:45 Building a Foundation for Health54:49 The Role of Exercise in Health56:10 Unlearning and Understanding Breathing57:55 The Importance of Longevity and Vitality01:00:02 Harnessing Energy Through Breath01:01:57 Common Patterns in Breathing Issues01:05:30 Practical Techniques for Restorative Breathing01:17:54 A Roadmap to Health and BreathingIf 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. 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.You can connect with Gabriel over here on Facebook and Instagram. 

In this episode, Gabriel defines a plateau, explains the concept of metabolic adaptation, and emphasizes the importance of patience in achieving results.He also introduces the 4:1 ratio for weight-loss phases and highlights the importance of tracking progress beyond nutrition alone. He presents a plateau flowchart as a troubleshooting guide and shares next steps for overcoming plateaus, sharing practical tips to be patient with your results while remaining proactive in your behavior.It's a deep dive into the world of plateaus and how to finally break free from them without further frustrations. Here's what we covered: - Weight loss plateaus are common and frustrating (and more often than we realize). - Metabolic adaptation can hinder weight loss progress (the main culprit for most weight loss challenges). - Patience is key; focus on behaviors, not just results. Progress comes with the right systems. - The 4:1 success ratio helps manage fitness phases without frustration. - Tracking sleep, stress, and steps is crucial for progress and seeing lifelong changes. - A systematic approach can help troubleshoot plateaus, and recognizing the body's need for equilibrium is essential.- Change takes time; be scientific in your approach, and self-honesty is vital in tracking nutrition and behaviors.- Health is an interconnected system of various factors.Chapters00:00 Understanding Weight Loss Plateaus01:49 Defining Plateaus in Fitness03:35 Metabolic Adaptation Explained06:37 The Importance of Patience in Results07:56 The Four-to-One Ratio for Weight Loss10:56 Tracking Progress Beyond Nutrition17:06 The Plateau Flow Chart: A Troubleshooting Guide38:11 Next Steps for Overcoming PlateausIf 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. 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.You can connect with Gabriel over here on Facebook and Instagram. 

Michelle Olender, a certified life coach who shifted to plant-based living in midlife, shares her personal health pivot and coaching work. She discusses family-driven motivation, the cascade of change from one decision, cultural food challenges, practical transition hurdles, perfectionism vs progress, and building sustainable habits and community support.

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. 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.Chapters00:00 Understanding the Weight Loss System01:45 Body Composition and Starting Your Journey12:23 Gold Standard for Fat Loss17:13 Creating a Caloric Deficit30:22 Optimizing for Further ResultsIf 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. 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. You can connect with Gabriel over here on Facebook and Instagram. 

In today’s episode, we dive into a proven, reliable system for creating a highly effective annual goal-setting plan that works. Fitness doesn't need to be hard, but it does need to follow the correct principles. Gabriel shares a simple system he's used for years to reverse engineer his goals from start to finish. You'll learn his exact goal-setting methodology and how to create your own goal-setting plan for this year, too. Here's what we cover:- The foundation of creating a highly compelling health vision- Gabriel's first health vision and how it changed his life- The power of your natural intelligence and your thinking process- The subconscious mind and its GPS directional abilities- The cycle of thoughts, emotions, and actions that leads to change- Breaking down your annual goals into quarterly, monthly, weekly, and daily actions- The price we pay for action and inactionIf 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. Enjoy listening. Every Friday, we share practical tips to build optimal health and strength in minimal time. Get free access to our 5-day body transformation course over here. You can connect with Gabriel over here on Facebook and Instagram.