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 former athlete or high-achieving parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the ZH Podcast is your new health and fitness resource.

Learn how to create a lean, strong, and healthy body in less time while feeling confident in your health.

Get free access to our 9-day body recomposition course and free high-performance health newsletter below:

https://zhanayhealth.com/newsletter

Get free access to our body recomposition macro calculator:

https://zhanayhealth.com/blog/calculator

Stay connected:

Facebook: https://www.facebook.com/gabriel.zhanay
Instagram: https://www.instagram.com/gabriel.zhanay/
LinkedIn: https://www.linkedin.com/in/gabriel-zhanay-522153147/
YouTube: https://www.youtube.com/@gabriel.zhanay

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 results

If you're a former athlete or high-achieving parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the ZH Podcast is your new health and fitness resource.

Learn how to create a lean, strong, and healthy body in less time while feeling confident in your health.

Get free access to our 9-day body recomposition course and free high-performance health newsletter below:

https://zhanayhealth.com/newsletter

Get free access to our body recomposition macro calculator:

https://zhanayhealth.com/blog/calculator

Stay connected:

Facebook: https://www.facebook.com/gabriel.zhanay
Instagram: https://www.instagram.com/gabriel.zhanay/
LinkedIn: https://www.linkedin.com/in/gabriel-zhanay-522153147/
YouTube: https://www.youtube.com/@gabriel.zhanay

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 ownership

If you're a former athlete or high-achieving parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the ZH Podcast is your new health and fitness resource.

Learn how to create a lean, strong, and healthy body in less time while feeling confident in your health.

Get free access to our 9-day body recomposition course and free high-performance health newsletter below:

https://zhanayhealth.com/newsletter

Get free access to our body recomposition macro calculator:

https://zhanayhealth.com/blog/calculator

Stay connected:

Facebook: https://www.facebook.com/gabriel.zhanay
Instagram: https://www.instagram.com/gabriel.zhanay/
LinkedIn: https://www.linkedin.com/in/gabriel-zhanay-522153147/
YouTube: https://www.youtube.com/@gabriel.zhanay

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 loss

If you're a former athlete or high-achieving parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the ZH Podcast is your new health and fitness resource.

Learn how to create a lean, strong, and healthy body in less time while feeling confident in your health.

Get free access to our 9-day body recomposition course and free high-performance health newsletter below:

https://zhanayhealth.com/newsletter

Get free access to our body recomposition macro calculator:

https://zhanayhealth.com/blog/calculator

Stay connected:

Facebook: https://www.facebook.com/gabriel.zhanay
Instagram: https://www.instagram.com/gabriel.zhanay/
LinkedIn: https://www.linkedin.com/in/gabriel-zhanay-522153147/
YouTube: https://www.youtube.com/@gabriel.zhanay

Welcome to the Vegan Body Lab Podcast!

(*now Zhanay Health -> check out episode 30 for recent update!) 

Ep 30: https://plinkhq.com/i/1847176414/e/1000773162380
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 here

If you're a former athlete or high-achieving parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the ZH Podcast is your new health and fitness resource.

Learn how to create a lean, strong, and healthy body in less time while feeling confident in your health.

Get free access to our 9-day body recomposition course and free high-performance health newsletter below:

https://zhanayhealth.com/newsletter

Get free access to our body recomposition macro calculator:

https://zhanayhealth.com/blog/calculator

Stay connected:

Facebook: https://www.facebook.com/gabriel.zhanay
Instagram: https://www.instagram.com/gabriel.zhanay/
LinkedIn: https://www.linkedin.com/in/gabriel-zhanay-522153147/
YouTube: https://www.youtube.com/@gabriel.zhanay