The Zhanay Health Podcast

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 ser...

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....

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, an...

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 nut...

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, wh...

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 meetspe...

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 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 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.&nbsp...

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, talk...

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 bo...

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...

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 influenc...

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,...

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 pl...

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 yea...

In this conversation, I speak with Dr. Rachel Stricker, who shares her journey to becoming a naturopathic physician, her path to medicine, and the nuances that unite and separate allopathic from naturopathic medicine. Dr. Rachel Stricker is a licensed naturopathic physician and health educator with nearly two decades of experience in integrative primary care, health psychology, and movement-b...

In this episode, Gabriel shares an unbreakable method to make sure you never lose momentum in your health or fitness again. Drawing on behavioral psychology from world-leading experts like James Clear, Gabriel simplifies health systems while creating an actionable plan to achieve high levels of health without burning out.  Enjoy listening in. We covered:- The definition and importance of stan...

In this episode, Gabriel shares his experience of honoring his grandfather's life. He shares behind-the-scenes of what's been going on in the past few months and the lessons he learned about generational health. This is a personal episode and one that you'll want to bookmark for later; Gabriel also shares a step-by-step system to disease-proof your body for decades while feeling confident in your...

In this conversation, Kerryn Sawyer shares her transformative journey from struggling with weight and identity to embracing a plant-based lifestyle and becoming a health coach. She discusses the challenges she faced in her marriage, the impact of health scares, and the importance of self-regulation and emotional awareness in achieving lasting change. Kerryn emphasizes the significance of building...

In this episode, Gabriel shares evidence-based research highlighting the dangers of everyday household goods. Things like mattresses, air fresheners, sofas, and more can be a concern if you don't protect yourself correctly. We discuss the effects of chemicals that are banned in other countries yet are still everywhere here in the States, and why environmental design can give you back high-quality...

In this episode, Gabriel is joined by Dr. Bradie Crandall, a PhD in chemical and biomolecular engineering and a top-tier plant-fueled strength athlete, who discusses the future of plant-based proteins, innovative biotech solutions for sustainable food production, and his journey in strength sports. Dr. Bradie shares how vegan athletes are breaking stereotypes and the groundbreaking potential of la...

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 rese...

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. H...

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 p...