The Zhanay Health Podcast

Gabriel Zhañay
  • 5.0 (2)
  • Nutrition
  • Updated Weekly

This podcast is for former athletes and high-achieving parents who want to build a leaner, stronger body—without sacrificing their lifestyle or sanity.  In a world that values productivity over well-being, you’ll learn how to simplify nutrition, train smarter, and apply evidence-based strategies to create lasting strength and longevity. Filled with frameworks, stories, and real-world experiments, The Zhanay Health Podcast is your go-to resource for mastering high performance—using both science and unconventional methods to elevate your health and body.  Together with his guests, Gabriel Zhanay, a high-performance health coach, and his co-host and wife, Anna Zhanay, explore the intersection of Eastern philosophy and modern fitness—helping you integrate exercise, plant-based nutrition, psychology, health, and recovery into a unified approach. Health is your first wealth. It's the best investment you'll ever make. Let's create your best health. (Based in Greenville, SC, and serving clients remotely)

  1. 6d ago

    Ep 36: Stop fasting like this if you want to get lean (part 1)

    In this conversation, Gabriel dives into the world of fasting. Over a decade ago, a method called the 'LeanGains' Method took the fitness world by storm. Some parts of this methodology helped, but others didn't. As usual, less is more when you're doing the right things. Absorb what's useful, discard what's not, and add what's uniquely yours. Today's episode is part 1 of a 2-part series on fasting and how to focus on the right levers in your health. Enjoy listening in.We covered:- Intermittent fasting principles and research- Lean gains method and its six principles- Sustainability in health and fitness- The importance of caloric deficit for fat loss- Muscle retention through heavy lifting- Adjustments for women and long-term fasting- Simplifying health protocols for better adherence- Behavioral focus for lifelong resultsChapters00:00 Introduction and episode overview02:12 Gabriel's experience with consistency in health04:01 Overview of the lean gains method and its principles05:22 Research findings on 16-8 fasting and fat loss06:38 The importance of simplicity and sustainability in fitness12:16 Fasting considerations for women and long-term health13:43 How the Lean Gains method simplified fat loss17:37 Revised, simplified approach to the Lean Gains principles20:42 Introduction to Dr. Greger's chrono shred method21:11 Key takeaways: calories, context, and simplicityIf you're a plant-fueled parent, athlete, or leader over 40 who wants to use leveraged exercise, plant-rich nutrition, and integrative psychology to get leaner, stronger, and healthier, you're in the right place. Get free access to our 9-day fat loss course and 1-3-1 Friday newsletter below:https://zhanayhealth.com/newsletterGet free access to our plant-fueled macro calculator:https://zhanayhealth.com/blog/calculatorStay 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

  2. Aug 13

    Ep 35: The perfectionist trap keeping you stuck after 40

    In this conversation, Gabriel shares a simple 7-step roadmap to find your 'good enough'. In the health and fitness world, more is often seen as better. So is trying to make everything 'optimal'. Finding your good enough is knowing when to back off, create your minimum standards, and create high levels of health and performance while still living your life with your family, friends, and loved ones. Less is more when you're doing the right things in the right order. Enjoy listening in.We covered:- The myth of constant health trends and the importance of core habits- The concept of 'good enough' in health and fitness- The two big rocks of nutrition: energy balance and food quality- The importance of standards and consistency in health behaviors- The role of internal cultivation practices like breathing and meditation- The significance of sleep, hydration, and breathing in health- How to find your good enough and make health sustainable Chapters00:00 The myth of constant health trends and the need for core habits01:21 Introducing the 7 core habits for health02:04 The problem with overwhelm in health strategies03:00 Focusing on energy balance and food intake08:47 The importance of food quality and anti-inflammatory eating12:37 The power of standards and minimal effective dose14:50 Exercise: lifting weights and internal cultivation practices18:37 The BHS system: breathing, hydration, sleep23:52 Optimizing sleep and environment for recovery26:36 Reverse engineering your health goals29:01 Standardize before you optimize30:00 Recap: focus on fundamentals for lasting resultsIf you're a plant-fueled parent, athlete, or leader over 40 who wants to use leveraged exercise, plant-rich nutrition, and integrative psychology to get leaner, stronger, and healthier, you're in the right place.Get free access to our 9-day fat loss course and 1-3-1 Friday newsletter below:https://zhanayhealth.com/newsletterGet free access to our plant-fueled macro calculator:https://zhanayhealth.com/blog/calculatorStay 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

  3. Jul 30

    Ep 34: A psychologist's approach to stop self-sabotage | Dr. Angela Crawford

    In this conversation, I speak with Dr. Angela Crawford, a psychologist, educator, and award-winning author of 'The Vegan Transformation: A Journey to Heal Yourself and the World' (Lantern Publishing &Media, 2025). With over 25 years of clinical experience, she is passionate about bringingher expertise in psychology to empower people toward holistic health, emotional wellbeing, purpose, and values-aligned living.Her passion is teaching individuals and groups about emotionalresilience and thriving with a plant-powered lifestyle, drawing on principles of psychology and lifestyle medicine.Enjoy listening in.We covered:- Psychological tools for emotional resilience and self-awareness- Interconnection between diet, mental health, and emotional well-being- Techniques like EMDR, Internal Family Systems (IFS), and EFT for trauma and emotional regulation- The importance of self-care routines and environmental cues- Ethical and health benefits of transitioning to a plant-based diet- Building motivation and overcoming self-sabotage through curiosity and compassionChapters00:00 - Introduction to Dr. Angela Crawford and her holistic health approach03:20 - The connection between psychology, health, and personal growth09:58 - The journey into plant-based nutrition for health and ethics13:55 - How diet influences emotional and neurochemical health20:36 - Practical tips for communicating health choices in social settings22:02 - Core health principles and establishing routines for well-being27:35 - The scientific backing for exercise, meditation, and journaling33:14 - Understanding Internal Family Systems (IFS) and self-dialogue tools47:24 - EMDR as a trauma-reprocessing modality61:52 - Exploring EFT and bilateral stimulation techniques65:37 - The synergy of psychological, nutritional, and behavioral health68:28 - Angela's work on the emotional and spiritual benefits of a vegan lifestyle72:21 - Action steps for starting and maintaining health and emotional practices78:32 - Overcoming self-sabotage through curiosity and small steps80:43 - The importance of taking action, staying connected to purpose, and ongoing learningYou can learn more about Dr. Angela and her work below: https://angelacrawfordphd.com/YouTube channel: https://www.youtube.com/@AngelaCrawfordPhD  Instagram: https://www.instagram.com/angelacrawfordphd/  LinkedIn: https://www.linkedin.com/in/angelacrawfordphd/  Facebook: https://www.facebook.com/AngelaCrawfordPhD/If you're a plant-fueled parent, athlete, or leader over 40 who wants to use leveraged exercise, plant-rich nutrition, and integrative psychology to get leaner, stronger, and healthier, you're in the right place.Get free access to our 9-day fat loss course and 1-3-1 Friday newsletter below:https://zhanayhealth.com/newsletterGet free access to our plant-fueled macro calculator:https://zhanayhealth.com/blog/calculatorStay 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

  4. Jul 23

    Ep 33: Why your macros keep failing you after 40 (and the fix)

    In this conversation, Gabriel breaks down the world of calories and macros.In an industry that's fueled by confusion and overwhelm, especially in the health world, Gabriel helps simplify what actually moves the needle to drop body fat, build muscle, and set up your calories correctly. This is more of a technical episode that covers various scientific concepts, so enjoy the deep dive into nutritional science. Enjoy listening in.We covered:- Caloric setup and hypothesis testing- Tracking data and reading trends versus fluctuations- Importance of patience and giving protocols time to work- Metabolic adaptation and diet breaks- Sustainable practices over extreme dieting- The role of consistency and behavior evaluation- Risks of going faster than calculated- Using progress measurements and photos effectively- The concept of the 4 to 1 ratio and diet breaks- Avoiding the all-or-nothing mindsetChapters00:00 Introduction to Macros and Calories00:55 Setting Up Initial Caloric Calculations03:51 Understanding Fat Loss Rates05:07 Example Case Study: 47-Year-Old Woman08:47 Tracking Progress and Data Collection13:48 The Importance of Patience in Progress17:18 Letting Your Plan Breathe20:06 The Four-to-One Ratio for Dieting22:55 Understanding Metabolic Adaptation27:28 Evaluating Your Progress28:45 Addressing Plateaus in Progress34:55 Refeed Days and Diet Breaks36:17 Simplicity in Nutrition and Fitness38:58 The 10-10-10 Rule for Sustainability41:10 Recap and ConclusionIf you're a plant-fueled parent, athlete, or leader over 40 who wants to use leveraged exercise, plant-rich nutrition, and integrative psychology to get leaner, stronger, and healthier, you're in the right place.Get free access to our 9-day fat loss course and 1-3-1 Friday newsletter below:https://zhanayhealth.com/newsletterGet free access to our plant-fueled macro calculator:https://zhanayhealth.com/blog/calculatorStay 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

  5. Jul 16

    Ep 32: She tried every diet. Here's how she finally dropped 30 pounds

    In this conversation, I speak with Vicki, a private 1:1 client inside Zhanay Health, about her journey to dropping 30 pounds of body fat while creating a brand-new health identity. This was a behind-the-scenes look at how we coach within ZH while creating a permanent, sustainable health transformation. Vicki is a VP at Election Software and Systems and a high-achieving parent over 40, who's living proof that when you commit to your standards over perfection or goals, the results become inevitable. Years of living off of yo-yo diets and growing up with Weight Watchers made her believe that being lean and strong wasn't for her until we rewired this within her. This is her story of transformation. Enjoy listening in.We covered:- How Vicki started her health journey- Transactional mindset vs. holistic approach- Habits and consistency in health- Emotional resilience and mindset shifts- The role of perfectionism and overachievement- Sustainable fitness strategies and small habits- Impact of mindset on physical and mental health- The importance of data and evaluation in progress- Ownership and personal responsibility in health- Dropping 30 pounds and creating a new health identityChapters00:00 Introduction to Vicki's Journey02:54 From Transactional to Transformational Mindset05:34 The Impact of Perfectionism on Health08:31 The Role of Consistency in Achieving Goals11:31 Building a Sustainable Fitness Routine14:17 Celebrating Milestones and Continuous Growth22:09 Establishing a Consistent Exercise Routine25:00 Understanding Nutrition and Caloric Deficit28:20 The Importance of Data in Fitness Journeys30:55 Navigating Emotional Challenges in Weight Loss33:46 Transformational Confidence Through Fitness36:42 Overcoming Mental Hurdles in Health Goals39:19 Creating Lasting Habits for Success43:09 Making Fitness Attractive and Enjoyable46:35 Transformative Lessons Learned49:33 The Importance of Support and Resources52:42 Small Changes, Big Impact54:28 Starting Small: Building Healthy Habits56:41 The Advantages of Online Coaching58:59 A Holistic Approach to Health01:01:35 Taking Control of Health: A Personal Journey01:06:40 Ownership and Continuous ImprovementYou can learn more about Zhanay Health and our 1:1 private coaching, online training, and challenges below: https://zhanayhealth.com/If you're a plant-fueled parent, athlete, or leader over 40 who wants to use leveraged exercise, plant-rich nutrition, and integrative psychology to get leaner, stronger, and healthier, you're in the right place.Get free access to our 9-day fat loss course and 1-3-1 Friday newsletter below:https://zhanayhealth.com/newsletterGet free access to our plant-fueled macro calculator:https://zhanayhealth.com/blog/calculatorStay 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

  6. Jul 2

    Ep 31: One-size-fits-all fitness plans always fail. Here's why | Dr. Cody Haun

    In this conversation, I speak with Dr. Cody Haun, a leader in exercise science and sports physiology, exploring core principles of effective training, nutrition, recovery, and the future of personalized health through multi-omics technology. Dr. Cody Haun is a research scientist and CEO of Fitomics, with the vision of building the future of human optimization, where precision medicine meetsperformance. He leads a team of PhDs and licensed clinicians delivering lab-based assessments and precision coaching that integrate exercise physiology, nutrition, and translational research. Cody's work focuses on skeletal muscle hypertrophy, metabolic health, and the translation of physiological insights into personalized training and nutrition prescriptions.Enjoy listening in.We covered:- My background working 1:1 with Dr. Cody Haun over the years- Common mistakes most people make in their fitness- Why less is more when you're following the right principles- How to get better results in less time- Principles of effective training: specificity and progressive overload- Importance of adherence and data tracking in fitness- Genetic variability in training response and non-responders- Role of protein, especially plant vs animal sources, in muscle synthesis- The emerging field of multi-omics and personalized health diagnosticsChapters00:00 Introduction to Exercise Science and Sports Physiology02:30 Core Principles of Fitness and Body Transformation06:24 The Importance of Specialization in Training08:54 Measuring Progress and Adherence in Training14:08 The Role of Nutrition in Body Transformation19:12 Understanding Volume and Individual Responses in Training25:03 Training to Failure for Muscle Growth27:51 The Importance of Supervision in Training28:22 Understanding Responders and Non-Responders29:57 Personalizing Training Plans32:31 Animal vs. Plant Protein for Muscle Synthesis37:11 Optimizing Protein Intake and Distribution38:41 The Role of Omega-3 Fatty Acids42:55 Addressing Nutritional Deficiencies in Plant-Based Diets44:17 Adaptability of the Human Body in Muscle Building45:55 Protein and Muscle Recovery46:56 The Importance of Sleep in Recovery52:53 Nutrition's Role in Recovery57:43 Future of Health and Fitness: Multi-Omics01:06:25 Practical Steps for Weight Loss and StrengthYou can learn more about Dr. Cody Haun and his work at Fitomics below: https://www.fitomics.com/https://www.instagram.com/drcodyhaunIf you're a plant-fueled parent, athlete, or leader over 40 who wants to use leveraged exercise, plant-rich nutrition, and integrative psychology to get leaner, stronger, and healthier, you're in the right place.Get free access to our 9-day fat loss course and 1-3-1 Friday newsletter below:https://zhanayhealth.com/newsletterGet free access to our plant-fueled macro calculator:https://zhanayhealth.com/blog/calculatorStay 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

  7. Jun 17

    Ep 30: A new chapter: The evolution of VFR to Zhanay Health

    In this conversation, we share a new chapter for VFR into Zhanay Health.Anna and Gabriel discuss why this new shift is occurring, what the motivation is, and how the mission to help ambitious parents and people over 40 remains the same. If you want to get lean, strong, and healthy in minimal time without sacrificing your lifestyle or family time, this episode is for you. Enjoy listening in.We covered:- The origins of VFR- Why we're changing to Zhanay Health - The health mission we're on- The reason we fell in love with health and fitness- Why less is more when you're doing the right things- The ZH5 Methodology and how to bring this to life in your healthChapters00:00 Introduction to Change: Listening to Your Gut00:26 Rebranding: From Vegan Fitness Redefined to Zhanay Health02:16 Values and Mission: The Heart of the Change03:21 Market Saturation: The Need for a New Approach08:25 Deep Health: Mind, Body, and Spirit13:41 High Performance Health: A New Perspective15:26 The ZH5 Method: Five Pillars of Health20:08 Health as Wealth: The Foundation of Well-Being21:18 Milestones and Gratitude: Celebrating ProgressIf you're a plant-fueled parent, athlete, or leader over 40 who wants to use leveraged exercise, plant-rich nutrition, and integrative psychology to get leaner, stronger, and healthier, you're in the right place.Get free access to our 9-day fat loss course and 1-3-1 Friday newsletter below:https://zhanayhealth.com/newsletterGet free access to our plant-fueled macro calculator:https://zhanayhealth.com/blog/calculatorStay 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

  8. Jun 10

    Ep 29: I spent 23 years living with psoriasis: this is how I'm healing

    In this conversation, I pull back the curtains on my health journey and the chronic autoimmune condition that's plagued me for 23 years. I share the exact protocols I've been using, what I've tried in the past, and what's working for me right now. If you've struggled with a chronic health issue, autoimmune condition, or just want to be healthier, this episode is for you. Enjoy listening in.We covered:- The psoriasis that's plagued my body- My 23-year journey- What I've tried to heal myself- Dr. Pagano and his healing diet- Learning about the raw plant-based living foods protocol- My first encounter with Anthony William, the Medical Medium, and his healing work- Diving into the Hippocrates Center and Dr. Morse's work- What I learned, how much I've healed, and what I'm currently doing at the moment to finish healingChapters00:00 Reimagining Health: A New Perspective00:42 Gabriel's Healing Journey Begins03:25 The Struggles with Autoimmune Conditions06:52 Desperation and the Search for Solutions10:26 The Role of Diet in Healing13:54 Exploring Plant-Based Diets15:41 Dr. Pagano's Recommendations17:56 The Impact of Colon Cleansing18:52 Bodybuilding and Health Challenges21:29 Exploring Alternative Medicine23:30 Raw Plant-Based Eating Protocol24:51 The Importance of Experimentation in Healing27:23 Understanding Psoriasis and Its Causes28:50 The Healing Journey Begins30:39 Facing the Challenges of Healing33:54 Progress and Breakthroughs in Healing36:41 The Role of Nutrition in Healing38:45 Eastern and Western Perspectives on Health40:31 Food as Medicine: A Personal Journey42:19 The Importance of Time in Healing53:23 Conclusions and Future Directions58:10 Reclaiming Your Health Journey58:25 Key Takeaways on Health RecoveryIf you're a plant-fueled parent, athlete, or leader over 40 who wants to use leveraged exercise, plant-rich nutrition, and integrative psychology to get leaner, stronger, and healthier, you're in the right place.Get free access to our 9-day fat loss course and 1-3-1 Friday newsletter below:https://zhanayhealth.com/newsletterGet free access to our plant-fueled macro calculator:https://zhanayhealth.com/blog/calculatorStay 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

See All (36)

Ratings & Reviews

5
out of 5
2 Ratings

About

This podcast is for former athletes and high-achieving parents who want to build a leaner, stronger body—without sacrificing their lifestyle or sanity.  In a world that values productivity over well-being, you’ll learn how to simplify nutrition, train smarter, and apply evidence-based strategies to create lasting strength and longevity. Filled with frameworks, stories, and real-world experiments, The Zhanay Health Podcast is your go-to resource for mastering high performance—using both science and unconventional methods to elevate your health and body.  Together with his guests, Gabriel Zhanay, a high-performance health coach, and his co-host and wife, Anna Zhanay, explore the intersection of Eastern philosophy and modern fitness—helping you integrate exercise, plant-based nutrition, psychology, health, and recovery into a unified approach. Health is your first wealth. It's the best investment you'll ever make. Let's create your best health. (Based in Greenville, SC, and serving clients remotely)

Information

  • Creator
    Gabriel Zhañay
  • Years Active
    2025 - 2026
  • Episodes
    36
  • Rating
    Clean
  • Copyright
    © Zhanay Health
  • Show Website
    The Zhanay Health Podcast