The Vegan Body Lab Podcast

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

This podcast is for anyone ready to use plants to build a leaner, stronger body—without falling into the traps of modern 'health' culture. 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 Vegan Body Lab is your go-to resource for mastering plant-fueled performance—using both science and unconventional methods to elevate your health and body.  Together with his guests, Gabriel Zhanay, certified trainer and health coach, explores the intersection of Eastern philosophy and modern fitness—helping you integrate exercise, nutrition, psychology, health, and recovery into one unified approach. The Lab is where plant-based leaders and aspiring vegan athletes experiment, evolve, and embody what true health looks like.Your body is the experiment. Your health is the result. 

  1. 5d ago

    Ep 28: The China Study: Why high performers eat this way

    In this episode, Anna and Gabriel discuss one of the most impactful nutrition studies done on human health. It's a deep dive into the China Study, which the New York Times called the 'grand prix of all epidemiological studies'. In a world driven by misinformation and nutrition nonsense, this episode will help simplify health and nutrition into a simple system you can apply to your life today.  Enjoy listening in.We covered:- What is the China Study- The impact of the China Study on human health and nutrition- The biggest takeaways from the China Study- Anna and Gabriel's experiences using the China Study material in their health- Personal insights using WFPB nutrition and raw foods to heal from chronic illness - Why the China Study isn't talked about enough, even decades after being published- The role of nutrition in lifelong health and well-beingIf 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-1Our online personal training special:https://docs.google.com/document/d/18EOnVkVRg5T4Mt5GB9oapy7g_-mU5KgiygHvC0_Jt3Y/edit?usp=sharingStay 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

    1h 1m

  2. May 27

    Ep 27: She tried taking control of her autoimmune disease (results) | Karen Lee

    In this conversation, I speak with Karen Lee, a retired intensive care nurse and award-winning plant-based nutritionist who has a passion for amazingly tasty food that’s also great for health. After a diagnosis of MS in 2016, she uses diet and lifestyle to manage her condition and shares this knowledge with others through her website – The Sensitive Foodie Kitchen – as well as workshops, talks, online classes, and one-to-one sessions.She published her first book, Eat Well Live Well with The Sensitive Foodie, in 2019. Her second book, Healing From The Inside Out, was published in January 2026 and explores the benefits of a whole-food plant-based diet for autoimmune disease. Karen is a Health Coach, a facilitator for the charity Overcoming MS that provides an accessible lifestyle medicine program that supports people with MS, and a Nutrition and Lifestyle Medicine Educator for Plant Based Health Professionals UK. Most importantly, Karen loves creating and sharing nourishing plant-based recipes that everyone can enjoy.Enjoy listening in.We covered:- Impact of diet on autoimmune diseases like MS- Gut health and microbiome importance- Evidence from long-term studies on saturated fats- Myth-busting around anti-nutrients in plants- Practical steps for adopting a plant-based diet- Her journey from India to becoming the sensitive foodie health coach- Why taking the reins of your health can be the best decision you ever make- The role of evidence-based nutrition and why following the literature is important- Misinformation in the plant-based world and how to use discernmentChapters00:00 Introduction to Plant-Based Living02:07 Karen's Journey to Plant-Based Nutrition04:56 Culinary Experiences in India07:36 Health Challenges and Diagnosis10:28 The Importance of Whole Food Plant-Based Diet13:00 Research Supporting Plant-Based Diets16:09 Gut Health and Inflammation18:42 The Role of Omega-3 Fatty Acids21:39 The Impact of Processed Foods on Gut Health24:14 Balancing Gut Microbiome for Better Health27:18 The Quest for Health Solutions29:40 The Importance of Time in Healing32:59 Building a Protective Health Framework34:29 Understanding Anti-Nutrients in Plants45:02 Inspiration Behind the Books50:52 Key Health Lessons and ReflectionsYou can learn more about Karen Lee and learn more about her work as a health coach and speaker below:www.thesensitivefoodiekitchen.comwww.instagram.com/the.sensitive.foodie/www.facebook.com/TheSensitiveFoodie/https://www.linkedin.com/in/karen-lee-sensitive-foodie/https://www.youtube.com/@TheSensitiveFoodieKitchenIf 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-1Our online personal training special:https://docs.google.com/document/d/18EOnVkVRg5T4Mt5GB9oapy7g_-mU5KgiygHvC0_Jt3Y/edit?usp=sharingStay 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

    58 min

  3. May 20

    Ep 26: Meet the man creating an integrated global health system | Craig Bullock

    In this conversation, I speak with Craig Bullock, the founder of Alchemy Soul, a premium wellbeing operating system designed to help individuals build structure, discipline, and clarity through daily habits and guided systems.With over 15 years of experience in fitness, coaching, and wellness, Craig is a qualified fitness instructor (since 2009) and a lifelong martial artist. He has trained in boxing, Muay Thai, MMA, Brazilian Jiu-Jitsu, and wrestling; competed across multiple disciplines; and worked alongside world-class athletes, including cornering world champions.Craig is also the founder of Southside MMA in Phuket, Vego—a plant-based lifestyle café in Koh Samui —and Alchemy Soul Retreats. Both his cafe and retreats offer a balanced approach to wellbeing by combining traditional retreat practices such as yoga, breathwork, and meditation with mental resilience and more masculine disciplines like martial arts.Enjoy listening in.We covered:- The origins of Craig Bullock's plant-based lifestyle- Martial arts as a path to self-cultivation- The role of internal psychology and mental models in health- Development and purpose of the wellness app and book- The importance of the six pillars of lifestyle medicine- Why pushing harder often leads to the opposite effect in health- The impact of eating more plants on athleticism and fitness training- Craig's vision for integrative health vs the health fragmentation that's become a global problemChapters00:00 Introduction and Background02:49 The Journey to Plant-Based Living05:37 The Impact of Martial Arts on Life11:24 Philosophy and Mindfulness in Martial Arts17:02 Mental Models and Personal Growth22:45 The True Essence of Shaolin Monks23:56 Evolution of Craig's Career and Philosophy26:15 Challenges of Introducing Plant-Based Nutrition28:22 Creating Balance in Wellness Retreats29:45 The Journey of Writing 'Quantum Alchemy'31:33 The Duality of Human Nature33:05 Understanding Fragmentation and Ignorance34:45 Alchemy: Transforming Lower Energies37:57 Bridging the Gap After Retreats40:34 The Six Pillars of Lifestyle Medicine47:12 Contextual Understanding in Health Discussions52:14 The Overwhelm of Health Information57:31 The Pursuit of Purpose and Wellbeing01:03:17 The Power of Awareness and Mindfulness01:06:37 Identifying Root Causes for Health TransformationYou can learn more about Craig Bullock and Alchemy Soul below:Website: alchemysoul.app Instagram: @craigbullockalchemyLinkedIn: https://www.linkedin.com/in/craig-bullock-ast/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-1Our online personal training special: https://docs.google.com/document/d/18EOnVkVRg5T4Mt5GB9oapy7g_-mU5KgiygHvC0_Jt3Y/edit?usp=sharingStay 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

    1h 12m

  4. May 13

    Ep 25: He dropped 135 lbs eating plants...here's why | Fred Ford

    In this conversation, I speak with Fred Ford as we discuss his journey from his highest weight of 350.2 pounds down to dropping 135 pounds using an unconventional yet powerful health system. Fred Ford is an international best-selling author, speaker, and transformation coach dedicated to helping individuals achieve sustainable weight loss, vibrant health, and high-performance living. He is the creator of the Think and Grow Thin philosophy, a results-driven framework that blends mindset mastery, nutritional intelligence, and daily success principles. His work focuses on helping professionals, particularly those over 50, break free from cycles of dieting and frustration by adopting a new identity rooted in clarity, purpose, and consistent action.This is his story. Enjoy listening in.We covered:- Mindset and identity shift in health- Daily habits and commitment for weight loss- Applying success principles to health goals- Why 99% of people struggle to keep weight off- How to become a 1 percenter who keeps their health and fitness results for life- The reason why your subconscious mind is fueling your results- The power of decision-making when it comes to permanent transformation- Using a WFPB diet to unlock your best health without restrictive dieting- Fred's journey from being overweight for decades to finally resolving the internal tension of health within himselfChapters00:00 Introduction and Background02:29 The Turning Point: A Health Journey Begins05:02 The Identity Shift: Becoming a One Percenter07:53 Prioritizing Health: Breaking the Busy Mentality10:31 Emotional Commitment: The Power of Thoughts13:37 Success Principles: Applying Business Strategies to Health16:34 Overcoming Confusion: Navigating Nutrition19:28 Finding the Right Path: Whole Food Plant-Based Diet22:15 The Role of Community and Support25:08 Daily Commitment: The Ongoing Journey36:41 Health and Lifestyle Choices39:29 The Power of Commitment and Daily Actions43:20 Habit Formation and Mindset Shifts48:00 Awareness and Body Connection51:40 The Journey of Consistency and Discipline56:22 The Role of Personal Responsibility01:00:17 The Influence of Mentorship and Learning01:04:18 Setting Intentions and Manifesting Goals01:07:42 The Mission of TransformationYou can learn more about Fred Ford and follow his work as a success coach and speaker below:Website: http://www.authorfredford.com/LinkedIn: https://www.linkedin.com/in/fred-ford-/  Facebook: https://www.facebook.com/fred.ford.562If 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

    1h 18m

  5. May 6

    Ep 24: The greatest gift you can give to your kids

    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

    47 min

  6. Apr 29

    Ep 23: Avoid the health mistakes 98% of parents make

    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

    46 min

  7. Apr 22

    Ep 22: How she won pro cards in strongman AND bodybuilding | Melissa Ficarra

    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

    56 min

  8. Apr 14

    Ep 21: She teaches patients how to heal without drugs | Dr. Angela Solari

    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

    1h 7m
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Ratings & Reviews

5
out of 5
2 Ratings

About

This podcast is for anyone ready to use plants to build a leaner, stronger body—without falling into the traps of modern 'health' culture. 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 Vegan Body Lab is your go-to resource for mastering plant-fueled performance—using both science and unconventional methods to elevate your health and body.  Together with his guests, Gabriel Zhanay, certified trainer and health coach, explores the intersection of Eastern philosophy and modern fitness—helping you integrate exercise, nutrition, psychology, health, and recovery into one unified approach. The Lab is where plant-based leaders and aspiring vegan athletes experiment, evolve, and embody what true health looks like.Your body is the experiment. Your health is the result. 

Information

  • Creator
    Gabriel Zhañay
  • Years Active
    2025 - 2026
  • Episodes
    28
  • Rating
    Clean
  • Copyright
    © Vegan Fitness Redefined
  • Show Website
    The Vegan Body Lab Podcast

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