The Vegan Body Lab Podcast

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 generationsChapters00:00 Introduction to Generational Health02:55 Personal Experiences with Cancer and Health Journeys10:14 The Challenge of Influencing Family Health Choices13:18 Reflections on Family Health History16:50 Connecting Diet to Health: A Personal Journey22:02 Realizations About Health and Nutrition24:40 Personal Experimentation in Nutrition26:08 The Intersection of Fitness and Health27:06 Nutrition's Role in Longevity29:18 Facing Ignorance in Health Choices30:45 Building Generational Health32:15 Childhood Associations with Food37:07 Creating a Healthy Environment39:17 Standards Over Perfection in Health44:32 The Ripple Effect of Health Choices47:51 Action Steps for Generational 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. 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, 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 flexibilityChapters00:00 Introduction to Parenthood and Health02:25 Shifting Beliefs and Priorities in Parenthood05:10 Identity Transformation Through Parenthood07:36 Establishing Standards for Health and Fitness09:50 The Role of Values in Health and Fitness12:46 Planning for Health While Traveling15:34 Maintaining Health Standards on the Go18:00 The Importance of Consistency in Health Habits20:44 Navigating Health in a Chaotic WorldIf 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-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, 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 Chapters00:00 The Awakening: A Shift to Veganism02:54 Diving Deeper: The Impact of Nutrition on Health05:48 Breaking Stereotypes: Veganism and Bodybuilding08:39 The Role of Nutrition in Chronic Diseases11:38 Challenging Norms: Veganism in the Fitness World14:29 Revolutionizing Diabetes: The Power of Plant-Based Diets17:28 Cultural Disconnect: Education and Awareness on Nutrition20:09 Compassion and Connection: The Ethics of Eating23:40 The Journey of a Rescued Pig26:00 Health and Longevity: The Role of Diet28:19 Plant-Based Advocacy in Everyday Life32:10 Motivation and the Drive to Succeed34:57 Family Dynamics and Plant-Based Choices37:52 Gender Perspectives on Veganism41:12 The Future of Health and Fitness45:31 Defining Health: A Holistic ApproachYou can learn more about Melissa Ficarra and follow her journey as a strength athlete below:Instagram: @fit_by_ficarraIf 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-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, I speak with Dr. Angela Solari, who shares her journey to becoming a lifestyle medicine physician, moving from Peru to the States while training at the Bernard Center, one of the finest lifestyle medicine institutes. Dr. Angela Solari is a physician from Peru, certified in plant-based nutrition by George Washington University, and has been plant-based for the past 13 years. She serves as the Health and Wellness Coordinator for Brahma Kumaris Peru and as a member of its International Health Group.Her journey began 13 years ago in an Internal Medicine class, when a professor stated that humans are naturally plant-based eaters. Intrigued by this idea, she delved into research and self-experimentation, ultimately confirming its validity through study and experience. She's successfully treated patients with lifestyle interventions to reverse non-communicable diseases and has collaborated with organizations like NutritionFacts.org and PAN-Int.org, including clinical rotations at the Barnard Medical Center.Enjoy listening in.We covered:- Her journey from Peru to the US practicing lifestyle medicine- The scientific evidence supporting plant-based diets for disease reversal- The role of inflammation and diet in chronic diseases- The future of holistic and lifestyle medicine in healthcare- The root cause behind diabetes and how to 100% reverse it- The impact of cultural family health patterns vs taking ownership of your health destiny- Why genes and epigenetics are a cop-out for not taking care of your health- Her experience working at the Bernard Center and evidence-based research leading the way - Practical tips for adopting a plant-based lifestyle for simple health changesChapters00:00 Introduction to Dr. Angela Solari02:48 Journey to Plant-Based Medicine05:39 Lifestyle Medicine Explained08:38 Challenges in Patient Mindset11:19 The Impact of Genetics on Health14:00 Cultural Influences on Diet16:59 Identifying Inflammatory Foods20:57 The Nutritional Debate: B12 and Plant-Based Diets23:24 Physiology of Meat Consumption and Its Effects26:25 Research Insights: Plant-Based Diets and Disease Prevention30:10 Understanding Diabetes: The Role of Insulin Resistance34:43 Lifestyle Medicine: A Holistic Approach to Health38:23 Cultural Perspectives on Health and Nutrition43:04 Personal Health Practices: Leading by Example45:13 Foundations of Health: Diet, Sleep, and Movement46:57 Current Health Practices and Patient Care48:16 The Role of Lifestyle in Mental Health52:28 Common Health Concerns in Practice55:57 The Limitations of Medication in Weight Management58:03 The Importance of Lifestyle Education58:50 Emerging Therapies: Meditation and Music Therapy01:01:16 The Shift Towards Lifestyle Medicine01:05:28 Envisioning a Better Healthcare SystemYou can learn more about Dr. Angela Solari and her work as a plant-based physician below: Instagram: @hojasdarceIf 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-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, I speak with Dr. Rachel Stricker, who shares her journey to becoming a naturopathic physician, her path to medicine, and the nuances that unite and separate allopathic from naturopathic medicine. Dr. Rachel Stricker is a licensed naturopathic physician and health educator with nearly two decades of experience in integrative primary care, health psychology, and movement-based medicine. Her work bridges nutrition science, stress physiology, mental health, and exercise, with a focus on a sustainable, whole-food, plant-based approach to wellness.Rachel is also a PhD candidate researching the gut-brain axis and mind-body medicine, and regularly teaches yoga, cooking, and health education in both clinical and community settings.Enjoy listening in.We covered:- Core root causes of health issues and why focusing on the entire spectrum of health is important- The role of inflammation in disease and going to the root-cause makes the most sense- The gut-brain axis and mental health: why both are interconnected- Lifestyle modifications for sustainable wellness and getting back to full health- The difference between naturopathic and allopathic medicine, and why both have their strengths- Understanding stress physiology & metabolic health Chapters00:00 Introduction to Naturopathic Medicine02:42 Dr. Rachel Stricker's Journey to Naturopathy05:40 Understanding Naturopathy vs. Allopathic Medicine08:30 The Current State of Modern Health11:06 The Gut-Brain Connection and Its Importance14:05 Exploring the Quantum Doctor and Personal Philosophy23:29 The Intersection of Spirituality and Science24:48 Questioning Religious Trauma and Personal Beliefs26:13 Understanding the Three Brains: Head, Heart, and Gut28:43 Lifestyle Modifications for Sustainable Wellness32:54 Adapting Exercise to Individual Needs36:50 The Impact of Chronic Stress on Health40:30 Epigenetics: Controlling Our Genetic Destiny44:08 The Role of Inflammation in Disease46:18 Empowerment Through Consciousness48:31 Generational Health and Legacy52:38 The Role of Nutrition in Chronic Disease58:00 Holistic Approach to Autoimmune Diseases01:02:55 Defining Health: Quality of Life and Self-Understanding01:09:38 Introduction to Naturopathy and Holistic Health01:10:49 Key Takeaways on Health and WellnessYou can learn more about Dr. Rachel Stricker and her work at the Mederi Center below:https://drrachelstricker.com/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-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 an unbreakable method to make sure you never lose momentum in your health or fitness again. Drawing on behavioral psychology from world-leading experts like James Clear, Gabriel simplifies health systems while creating an actionable plan to achieve high levels of health without burning out.  Enjoy listening in. We covered:- The definition and importance of standards in health and fitness- The 351 standard for behavioral health habits- The 111 standard for tracking results consistently- The 10-10-10 Rule for long-term sustainability- Leveraging standards for permanent results- Designing personalized health systems based on core principlesChapters:00:00 The Evolution of Fitness Trends00:39 Establishing Standards for Health08:48 Designing Effective Systems17:16 The Importance of Sustainability28:41 Implementing the 351 and 111 ModelsIf 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-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 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. 

In this episode, Gabriel interviews Michele Olender, a certified life coach and podcaster, who shares her transformative health journey after significant health concerns in her family.They discuss the challenges and benefits of adopting a plant-based lifestyle, the importance of community support, and the psychological aspects of dietary change.Michele emphasizes the need for a growth mindset, the power of asking questions, and the importance of role models in inspiring others to embrace healthier choices.The conversation highlights that dietary changes can lead to broader personal growth and empowerment.Here's what we covered:- Michele's journey to veganism after her father's death and her husband's health concerns.- The cascading effects of making one positive change in life.- Why the transition to a plant-based diet can be challenging but rewarding.- The reason why cultural backgrounds significantly influence dietary habits and choices.- Why health improvements can be seen with a commitment to a healthier lifestyle.- The importance of community and support in making dietary changes.- Perfectionism can hinder progress; small steps are valuable and key to lifelong transformation.- The benefits of coaching, especially when it comes to making new changes (that are meant to last).- What being a role model for your family means and how you can inspire future generations. You can learn more from Michele Olender by visiting her website at veganatanyage. You can also follow her on Instagram or LinkedIn for ongoing life-coaching education, and listen to her podcast, Vedge Your Best.Chapters:00:00 A Life-Changing Shift02:54 The Journey to Veganism05:54 Health Concerns and Dietary Changes08:56 Cultural Background and Food Traditions12:00 The Impact of Veganism on Health14:51 The Complexity of Health and Diet18:08 Adapting to a Plant-Based Lifestyle20:55 The Learning Curve of Veganism23:59 Judgment and Perfection in Veganism26:55 The Psychological Aspects of Dietary Change29:54 Coaching and Support in the Vegan Journey32:56 The Role of Community and Connection35:46 Long-Term Commitment to Health39:03 Empowering Others Through Plant-Based Living42:05 The Importance of Role Models44:58 Encouragement to Start Small47:59 The Power of Asking Questions50:59 Aspirations for a Healthier Future54:01 Closing Thoughts and Final EncouragementIf 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 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. 

In today’s episode, we dive into the simplicity of the right habits without external trackers. Fitness doesn't need to be hard, but it does need to follow the correct principles. Gabriel shares practical habits for the busy holiday season, the start of the New Year, or any busy period. You'll learn seven simple habits you can use no matter what season you're in while getting leaner and stronger each week. Here's what we cover:- How to prepare for health during travel periods and stay on track- Why you should standardize before you optimize - The foundation of health, which emerges from your sleep- How to maximize your strength workouts while on the go- The hydration pillar and how to improve this on the go- Using steps to leverage further fitness results without doing more workouts- Releasing stress in a positive and healthy way 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. 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. 

In today’s episode, we speak with nutrition expert and co-host Anna Zhanay about her health journey and origin story. Anna shares how she became plant-based, her struggles with her skin and confidence, and the core tenets of living a healthy life. You'll learn the guiding principle that rules Anna's life (that you can adopt too), why pharmaceuticals overpromise and underdeliver, and how to use plants correctly. Here's what we cover:- Anna's background and growing up in a small village- Her health challenges and being always sick as a child- Losing her period, gut challenges, and painful cystic acne- Learning about a plant-based diet (then, things got worse)- The fork in the road decision to fully commit to healing or stay stuck - Her philosophy towards health and why health is the first wealth- The power of raw vegan foods and how to unlock deeper health - Using critical thinking when it comes to health-based decisions - Why health can sometimes get worse before it gets better for true healing- The principle of full ownership and how it can transform your health (forever)If you're a career-driven human over 40 who wants to use evidence-based exercise, nutrition, and psychology in your health, the VBL Podcast is your new health and fitness resource. Achieve 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 vegan body course over here. You can connect with Gabriel over here on Facebook and Instagram. 

In today’s episode, we explore how to build muscle and strength with a plant-based diet. Gabriel delves into muscle-building, explaining the exact mechanisms that drive muscle growth sustainably. You'll learn how muscle building actually works, how to build strength, and do this using the power of plants. Here's what we cover:- The different muscular systems- Why build muscle (especially post 30 and 60)- How much muscle can you build - The law of positive energy balance and muscle building- What is muscle (and what's inside of it)- MPS, leucine, and using amino acids to grow muscle - 4 muscle-building levers to pull to build strength and muscle If you're a career-driven vegan over 30 or just someone who wants to add more plants to their diet, the VBL Podcast is your new health and fitness resource. Achieve a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation. Enjoy listening. Get free access to the most comprehensive vegan muscle-building guide online here. Every Friday, we share practical tips to build optimal health and strength in minimal time. Get free access to our 5-day vegan body course when over here. You can connect with Gabriel over here on Facebook and Instagram. 

In today’s episode, we explore how to overcome perfectionism and take consistent action without self-sabotage. Gabriel talks about the symptoms of perfectionism, the deeper layer of a fixed mindset, and the primary archetype that pulls the strings behind it. You'll also learn the steps to finally let go of perfectionism and observe yourself from a calm, centered place. Here's what we cover:- Perfectionism and its impact on fitness- A fixed mindset and the correlation with praise- The difference between praise vs feedback - The impact of praise on Gabriel's schooling, relationships, and soccer- The main differences between a fixed mindset and a growth mindset - The primary archetype driving a fixed mindset and how it pulls the strings within us all - The passive and active sides of our shadow and the unconscious forces that drive our behaviors - Using awareness and observation practices to start to release these patterns If you're a career-driven vegan over 30 or just someone who wants to add more plants to their diet, the VBL Podcast is your new health and fitness resource. Achieve a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation. Enjoy listening. Get free access to our vegan fitness newsletter here. You'll also get instant access to over 200+ past articles. You can connect with Gabriel over here on Facebook and Instagram. 

In today’s episode, we explore how to create a fitness playbook that supports your fat-loss and muscle-building goals. Gabriel talks about the importance of strength training, how to do it correctly, and why a proper training setup can save you years of frustration. You'll also learn the ins and outs of lifting, why consistency matters, and the principles behind body transformation. Here's what we cover:- The SAID principle and muscular adaptations- Gabriel's experience using BeachBody workouts- Progressive overload and how to use it correctly - The concept of inefficiency and how to leverage this for better results- The rate of atrophy and the law of entropy that affects all of us- Pairing your nutrition and training goals for synergistic results - Creating a 12-month training plan using meso and microcycles - Using a 50-year fitness mindset vs a 5-week fitness mindset- How many sets to use for optimal muscle-building resultsIf you're a career-driven vegan over 30 or just someone who wants to add more plants to their diet, the VBL Podcast is your new health and fitness resource. Achieve a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation. Enjoy listening. Get free access to our vegan fitness newsletter here. You'll also get instant access to over 200+ past articles. You can connect with Gabriel over here on Facebook and Instagram. 

In today’s episode, we explore how to create a vegan protein playbook that works for your fat loss and muscle-building goals. Gabriel talks about the importance of protein, his protein-focused journey, his healing journey, and how to master your protein playbook. You'll also learn how much protein you should eat and what the evidence says about protein intake (per goal). Here's what we cover:- Gabriel's experience with protein- Protein needs during fat loss (weight loss)- Protein needs during muscle-building and sports performance goals- Leucine and its connection to protein - Why plant-based eaters and vegans need to be more conscious of their protein intake - How to create your own version of 'whey' using the Vegan Whey Method- Gabriel's healing journey and autoimmune disease (protein focus during this phase)- What are primary plant-based protein options vs secondary protein sources- Creating permanent internal changes when it comes to your fitness ownershipIf you're a career-driven vegan over 30 or just someone who wants to add more plants to their diet, the VBL Podcast is your new health and fitness resource. Achieve a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation. Enjoy listening. Get free access to our vegan fitness newsletter here. You'll also get instant access to over 200+ past articles. You can connect with Gabriel over here on Facebook and Instagram. 

In today’s episode, we explore how to drop body fat and get lean using plants. Gabriel also shares his frameworks, fitness journey, and his most significant insights on dropping weight. You'll also learn what the ONE main lever is to pull for consistent and sustainable fat-loss and how to implement this in your fitness for the best results. Here's what we cover:- Gabriel's weight-gaining experience- The main principle behind fat loss- Gabriel's bodybuilding experience and dropping 30 pounds- How calorie tracking plays a role in fat loss- The rate of fat loss (and industry gold standard)- Timelines and reverse engineering your goals- The order of macro priority and muscle preservation- The role of resistance training during weight loss/fat lossIf you're a career-driven vegan over 30 or just someone who wants to add more plants to their diet, the VBL Podcast is your new health and fitness resource. Achieve a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation. Enjoy listening. Get free access to our vegan fitness newsletter here. You'll also get instant access to over 200+ past articles. You can connect with Gabriel over here on Facebook and Instagram. 

Welcome to the Vegan Body Lab Podcast!In today’s episode, we explore the VBL Podcast goals. Gabriel also shares his personal background story. We discuss the main pillars of the podcast. You'll learn about the show's future and what to expect next. There's a special segment on a hidden pitfall that traps 98% of people in their fitness. You can rewire this today. Here's what we cover:- Gabriel's professional and personal background- Why we moved to Greenville, SC from Asheville- Carl Jung and his split from Freud (impact on modern psychology)- How to reconnect with your Center and live a calm, healthy life- Future expectations and gratitude for being hereIf you're a career-driven vegan over 30 or just someone who wants to add more plants to their diet, the VBL Podcast is your new health and fitness resource. Achieve a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation. Enjoy listening. Get free access to our vegan fitness newsletter here. You'll also get instant access to over 200+ past articles. You can connect with Gabriel over here on Facebook and Instagram.