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 Guidelines
03:01 Analyzing the New Nutrition Pyramid
06:08 Pros and Cons of Dietary Guidelines
09:04 The Importance of Whole Foods
12:04 Critique of Protein and Fat Recommendations
14:55 Behavioral Change and Individual Responsibility
17:51 Dr. Helms' Nutrition Pyramid Overview
20:58 Energy Balance as the Foundation
23:56 Conclusion and Call to Action
31:25 Understanding Macronutrients and Energy Balance
34:23 The Importance of Micronutrients
36:29 Nutrient Timing: When to Eat
37:56 The Role of Supplements in Nutrition
39:55 The Journey of Consistency in Health
41:53 Lessons from the China Study
44:23 Integrating Dr. Campbell's Recommendations
56:08 Building a New Nutrition Pyramid

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 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.

Chapters

00:00 Introduction and New Year Reflections
02:55 Breath Work and Its Misconceptions
06:07 Childhood Trauma and Its Impact
09:01 Navigating Health and Fitness Journeys
12:00 The Role of Emotions in Physical Health
24:25 The Energy of Emotion
28:27 Healing Through Frequency and Energy
32:12 The Journey of Breath and Nutrition
36:10 Awareness and Transformation
39:11 Reestablishing Neural Connections
43:01 The Hierarchy of Health
52:49 The Cycle of Health and Disease
53:45 Building a Foundation for Health
54:49 The Role of Exercise in Health
56:10 Unlearning and Understanding Breathing
57:55 The Importance of Longevity and Vitality
01:00:02 Harnessing Energy Through Breath
01:01:57 Common Patterns in Breathing Issues
01:05:30 Practical Techniques for Restorative Breathing
01:17:54 A Roadmap to Health and Breathing

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 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.

Chapters

00:00 Understanding Weight Loss Plateaus
01:49 Defining Plateaus in Fitness
03:35 Metabolic Adaptation Explained
06:37 The Importance of Patience in Results
07:56 The Four-to-One Ratio for Weight Loss
10:56 Tracking Progress Beyond Nutrition
17:06 The Plateau Flow Chart: A Troubleshooting Guide
38:11 Next Steps for Overcoming Plateaus
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 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 Michelle 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.

Michelle 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:

- Michelle'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 Shift
02:54 The Journey to Veganism
05:54 Health Concerns and Dietary Changes
08:56 Cultural Background and Food Traditions
12:00 The Impact of Veganism on Health
14:51 The Complexity of Health and Diet
18:08 Adapting to a Plant-Based Lifestyle
20:55 The Learning Curve of Veganism
23:59 Judgment and Perfection in Veganism
26:55 The Psychological Aspects of Dietary Change
29:54 Coaching and Support in the Vegan Journey
32:56 The Role of Community and Connection
35:46 Long-Term Commitment to Health
39:03 Empowering Others Through Plant-Based Living
42:05 The Importance of Role Models
44:58 Encouragement to Start Small
47:59 The Power of Asking Questions
50:59 Aspirations for a Healthier Future
54:01 Closing Thoughts and Final Encouragement

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 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.

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. 

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 inaction

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 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.