Shows
The Vegan Body Lab PodcastEp 13: From trauma to transformation, restorative breathing, and raw vegan | Bryan MirabellaIn 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...
2026-02-121h 19The Vegan Body Lab PodcastEp 12: The invisible mechanism sabotaging your fitness resultsIn 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...
2026-02-0535 minThe Vegan Body Lab PodcastEp 11: Health pivots during mid-life and behavioral shifts that last | Michele OlenderIn 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...
2026-01-301h 03The Vegan Body Lab PodcastEp 10: How to drop your next 10 pounds (without breaking your body)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 su...
2026-01-2238 minThe Vegan Body Lab PodcastEp 9: A reliable system for fitness goal-setting (your 2026 roadmap)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...
2026-01-1324 minThe Vegan Body Lab PodcastEp 8: Use these 7 high performance habits to get in shapeIn 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 standa...
2026-01-0639 minThe Vegan Body Lab PodcastEp 7: Nutrition expert healed her menstrual cycle, gut, and cystic acne... and later changed my lifeIn 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- Losin...
2025-12-231h 00The Vegan Body Lab PodcastEp 6: The ultimate vegan muscle building blueprintIn 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...
2025-12-1749 minThe Vegan Body Lab PodcastEp 5: The symptoms of perfectionism and overcoming a fixed mindsetIn 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 Gabrie...
2025-12-0946 minThe Vegan Body Lab PodcastEp 4: The simple way to build real strengthIn 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 ineffi...
2025-12-0246 minThe Vegan Body Lab PodcastEp 3: The hidden vegan protein playbookIn 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 pr...
2025-11-1031 minThe Vegan Body Lab PodcastEp 2: Why 95% of humans struggle with fitness (pull this lever)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...
2025-11-1043 minThe Vegan Body Lab PodcastEp 1: Welcome to the Vegan Body Lab!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)...
2025-10-3135 min
Optimal Health Daily - Fitness and Nutrition3 Not So Secret Habits Guaranteed To Get You The Physique You’ve Always Wanted by Gabriel ZhañayDiscover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com.
Episode 2977:
Gabriel Zhañay shares three proven yet often overlooked habits that drive lasting physique transformation: eating sufficient high-quality protein, prioritizing post-workout recovery, and focusing on compound movements. His no-fluff approach cuts through fitness industry noise and offers clear, science-backed strategies for building lean muscle and optimizing performance.
Read along with the original article(s) here: https://bachperformance.com/the-three-not-so-secret-habits-guaranteed-to-get-you-the-physique-youve-always-wanted/
Quotes to ponder:
"Good intentions a...
2025-05-1314 min
The T&A PartyVegan Fitness Redefined & A Wee Bit O' Irish Fun Facts!Happy St. Patrick's Day, Friends! We've got some podcast shenanigans happening here, filled with giggles, Irish whiskey, and an amazing guilt-free desert! Our first "fitness coaching duo" interview, we have an informative chat with Gabriel & Anna Zhanay of Vegan Fitness Redefined, learning how their health journeys began.
Show off your Irish Fun Facts with a couple o' golden nuggets here!
Music Credit: Inn House Whiskey by Ian Post and Ziv Moran
Amy, Whatcha' Drinkin?: Sexton Irish Whiskey, of course!
Traci, Whatcha' Eatin?: Coach Stacy Love-Cameron's 3-ingredient Banana Brownies...
2024-03-151h 12
Vegetarian ZenVZ 410 Vegan Fitness Coach Gabriel Zhanay On How to Empower Yourself and OthersIn this episode of the Vegetarian Zen podcast, we welcome Gabriel Zhanay, a vegan fitness coach who helps empower vegans through health and fitness. We’ll talk to Gabriel about his own plant-based journey and how his coaching program helps empower fellow vegans.
2022-05-1545 min
Healthy Lifestyle Solutions with Maya Acosta183: Mastering Fitness and Mindset to Promote a Healthy Lifestyle with Gabriel ZhanayAs the global pandemic continues, achieving health and wellness is more important than ever. Today’s episode with Gabriel Zhanay takes us through the process of acquiring a healthy lifestyle and why a well-rounded approach to nutrition and exercise can provide us with access to optimal wellness. Keep listening to enhance your vegan fitness today!Key takeaways to listen forWhy it’s important to maintain a positive attitudeThe hierarchy of nutritional importance for health and wellnessThe significance of a coaching program's basis and standardsBuilding correct habits, sustainable lifestyle, and identity through coachingA beginner's guid...
2022-05-0547 min
SoFlo Vegans PodcastVegan Fitness Redefined - Establishing a Healthy MindsetAna and Gabriel Zhanay share tips on establishing healthy routines, practices, and mindsets to step into the best version of yourself, all while living a vegan lifestyle.
2022-01-041h 08
The Vegan Changemaker PodcastInspire Change As The Positive Example with Gabriel ZhanayGabriel Zhanay is a Vegan Fitness & Mindset Coach, helping Vegans to get lean, craft muscle, and become positive examples.
→ In this episode, you'll receive a tornado of inspiration on the topics physical health, success mindset and healthy positivity. Gabriel & I are talking about the path to become a full-hearted leader and inspire positive change into the world, by being the embodiment of your own values. Listen the whole episode to learn what it takes to conquer your Self-Esteem and become the bold Vegan Leader you deserve to be.
💪🏽 Connect with Gabriel Zhanay on Instagram & visit his Webs...
2021-10-1931 min
Latino VeganoLYV078: How To 10x Your Vegan Mindset? ft. Gabriel & Anna Zhanay | veganroger.comEpisode 78 I bring you guys a super couple, they are deeply connected to our mission of sharing things from an ‘unfiltered approach’ while still focusing on adding value through sharing your expertise and knowledge when it comes to veganism, plant-based diet and fitness.Support the show✅ Support my work on Venmo , Yappy or PayPal✅ Check out my Linktr.ee
2021-09-1158 min
Plant Based Eating for HealthWhy Becoming a Fit Vegan WILL Develop You as a Leader with Gabriel ZhanayThere's a new breed of leader who goes beyond the surface level of leadership. These are the men and women who do more than give lip service to their roles and responsibilities of leadership. They truly walk the talk of combining mind, body, and soul in all they do. One such leader is vegan fitness coach, Gabriel Zhanay, found of Vegan Fitness Redefined. Vegan Fitness Redefined was created with the mission of helping serious thinking vegans simplify fitness and thrive in their lives while enjoying the process. Gabriel is a firm believer that w...
2021-09-0334 min
Pivot! A Vegan Business Interview SeriesEp. 68: Interview with Gabriel Zhanay - How to 100x Your Vegan Fitness MindsetMEET OUR GUEST:
Gabriel Zhanay is a vegan leadership and fitness coach. An expert on mindset and leadership, his story of transformation from depressed, self-loathing man to inspired and compassionate vegan leader has touched 1000’s of lives with his daily posts. He runs his online coaching company, Vegan Fitness Redefined, with his wife Anna Zhanay - and they mold vegans into fit vegan heroes who empower and inspire others as positive examples of health, fitness, and leadership.
They both are DEEPLY committed to helping the planet and making the biggest positive impact with their lives.
...
2021-08-1334 min
Pivot! A Vegan Business Interview SeriesEp. 68: Interview with Gabriel Zhanay - How to 100x Your Vegan Fitness MindsetMEET OUR GUEST:
Gabriel Zhanay is a vegan leadership and fitness coach. An expert on mindset and leadership, his story of transformation from depressed, self-loathing man to inspired and compassionate vegan leader has touched 1000’s of lives with his daily posts. He runs his online coaching company, Vegan Fitness Redefined, with his wife Anna Zhanay - and they mold vegans into fit vegan heroes who empower and inspire others as positive examples of health, fitness, and leadership.
They both are DEEPLY committed to helping the planet and making the biggest positive impact with their lives.
...
2021-08-1334 min
Optimal Health Daily - ARCHIVE 1 - Episodes 1-300 ONLY3 Not So Secret Habits Guaranteed To Get You The Physique You’ve Always Wanted by Gabriel ZhañayGabriel Zhañay of Bach Performance fills you in on three habits to help you get the physique you've always wanted.Episode 1236: 3 Not So Secret Habits Guaranteed To Get You The Physique You’ve Always Wanted by Gabriel ZhañayEric Bach, CSCS and PN1, is a sought after trainer in Denver, Colorado. Eric has a BS in kinesiology, with an emphasis in sports performance and coaches at the renowned Steadman Hawkins Sports Performance. Additionally, Eric is president of Bach Performance, his personal website, online training platform, and fitness consulting business.The original post...
2021-01-1214 min
Think Plant-Based!Ep 73 – Brenda DavisEp 73 - Brenda Davis | Registered Dietitian
In this episode, we talk to Brenda Davis, a registered dietitian, about how to stay healthy on a plant-based diet. We talk about iodine, soy, sourdough bread and how not to fall off the wagon on a plant-based diet.
About Brenda Davis | Registered Dietitian
Brenda Davis, registered dietitian, is a leader in her field and an internationally acclaimed speaker. She has worked as a public health nutritionist, clinical nutrition specialist, nutrition consultant and academic nutrition instructor. Brenda is the lead dietitian in a diabetes research project in Majuro, Marshall Islands. She is a featured...
2020-06-2153 minPodcast Archives - Think Plant-Based!Ep 73 – Brenda DavisEp 73 - Brenda Davis | Registered Dietitian
In this episode, we talk to Brenda Davis, a registered dietitian, about how to stay healthy on a plant-based diet. We talk about iodine, soy, sourdough bread and how not to fall off the wagon on a plant-based diet.
About Brenda Davis | Registered Dietitian
Brenda Davis, registered dietitian, is a leader in her field and an internationally acclaimed speaker. She has worked as a public health nutritionist, clinical nutrition specialist, nutrition consultant and academic nutrition instructor. Brenda is the lead dietitian in a diabetes research project in Majuro, Marshall Islands. She is a featured...
2020-06-2153 min
Podcast Archives - Think Plant-Based!Ep 72 – Gabriel & Anna ZhanayEp 72 - Gabriel & Anna Zhanay | ProPlant Academy
In this episode, we talk to Gabriel & Anna Zhanay from ProPlant Academy about their plant-based journey, nutrition, and staying motivated to get healthy and fit.
About Gabriel & Anna Zhanay
Gabriel Zhanay is a Fitness Coach with over 5 + years of in-person and online coaching experience. He has been vegan for 2+ years while diving deeper into the science of fitness as he finishes his Bachelor of Health Science (Pre-Physical Therapy Track). His vision is to become a Hybrid Coach melding the science of fitness and healthcare into a unified and holistic system of coaching. He’s also a s...
2020-06-0740 minThink Plant-Based!Ep 72 – Gabriel & Anna ZhanayEp 72 - Gabriel & Anna Zhanay | ProPlant Academy
In this episode, we talk to Gabriel & Anna Zhanay from ProPlant Academy about their plant-based journey, nutrition, and staying motivated to get healthy and fit.
About Gabriel & Anna Zhanay
Gabriel Zhanay is a Fitness Coach with over 5 + years of in-person and online coaching experience. He has been vegan for 2+ years while diving deeper into the science of fitness as he finishes his Bachelor of Health Science (Pre-Physical Therapy Track). His vision is to become a Hybrid Coach melding the science of fitness and healthcare into a unified and holistic system of coaching. He’s also a s...
2020-06-0740 min