Episodes

  • Ep 7: Nutrition expert healed her menstrual cycle, gut, and cystic acne... and later changed my life

    Ep 7: Nutrition expert healed her menstrual cycle, gut, and cystic acne... and later changed my life
    Dec 23 2025
    In 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- Losing her period, gut challenges, and painful cystic acne- Learning about a plant-based diet (then, things got worse)- The fork in the road decision to fully commit to healing or stay stuck - Her philosophy towards health and why health is the first wealth- The power of raw vegan foods and how to unlock deeper health - Using critical thinking when it comes to health-based decisions - Why health can sometimes get worse before it gets better for true healing- The principle of full ownership and how it can transform your health (forever)If you're a career-driven human over 40 who wants to use evidence-based exercise, nutrition, and psychology in your health, the VBL Podcast is your new health and fitness resource. Achieve a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation. Enjoy listening. Every Friday, we share practical tips to build optimal health and strength in minimal time. Get free access to our 5-day vegan body course when you sign up here.You can connect with Gabriel over here on Facebook and Instagram.
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    1 hr
  • Ep 1: Welcome to the Vegan Body Lab!

    Ep 1: Welcome to the Vegan Body Lab!
    Oct 31 2025
    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)- How to reconnect with your Center and live a calm, healthy life- Future expectations and gratitude for being hereIf you're a career-driven vegan over 30 or just someone who wants to add more plants to their diet, the VBL Podcast is your new health and fitness resource. Achieve a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation. Enjoy listening. Get free access to our vegan fitness newsletter here. You'll also get instant access to over 200+ past articles. You can connect with Gabriel over here on Facebook and Instagram.
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    35 mins
  • Ep 2: Why most vegans stay the same — and roadmap out

    Ep 2: Why most vegans stay the same — and roadmap out
    Nov 10 2025
    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 lossIf you're a career-driven vegan over 30 or just someone who wants to add more plants to their diet, the VBL Podcast is your new health and fitness resource. Achieve a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation. Enjoy listening. Get free access to our vegan fitness newsletter here. You'll also get instant access to over 200+ past articles. You can connect with Gabriel over here on Facebook and Instagram.
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    44 mins
  • Ep 3: The hidden vegan protein playbook

    Ep 3: The hidden vegan protein playbook
    Nov 10 2025
    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 ownershipIf you're a career-driven vegan over 30 or just someone who wants to add more plants to their diet, the VBL Podcast is your new health and fitness resource. Achieve a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation. Enjoy listening. Get free access to our vegan fitness newsletter here. You'll also get instant access to over 200+ past articles. You can connect with Gabriel over here on Facebook and Instagram.
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    32 mins
  • Ep 4: The fitness blueprint: what actually builds optimal strength

    Ep 4: The fitness blueprint: what actually builds optimal strength
    Dec 2 2025
    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 resultsIf you're a career-driven vegan over 30 or just someone who wants to add more plants to their diet, the VBL Podcast is your new health and fitness resource. Achieve a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation. Enjoy listening. Get free access to our vegan fitness newsletter here. You'll also get instant access to over 200+ past articles. You can connect with Gabriel over here on Facebook and Instagram.
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    46 mins
  • Ep 5: Why you’re inconsistent — and beat perfectionism (finally)

    Ep 5: Why you’re inconsistent — and beat perfectionism (finally)
    Dec 9 2025
    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 career-driven vegan over 30 or just someone who wants to add more plants to their diet, the VBL Podcast is your new health and fitness resource. Achieve a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation. Enjoy listening. Get free access to our vegan fitness newsletter here. You'll also get instant access to over 200+ past articles. You can connect with Gabriel over here on Facebook and Instagram.
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    46 mins
  • Ep 6: The ultimate vegan muscle building blueprint

    Ep 6: The ultimate vegan muscle building blueprint
    Dec 17 2025
    In today’s episode, we explore how to build muscle and strength with a plant-based diet. Gabriel goes deep into the process of muscle-building, sharing the exact mechanisms that allow muscles to grow in a sustainable and simple way. 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, leucine, and using amino acids to grow muscle - 4 muscle-building levers to pull to build strength and muscle If you're a career-driven vegan over 30 or just someone who wants to add more plants to their diet, the VBL Podcast is your new health and fitness resource. Achieve a lean, strong, and healthy body in less time. Use practical, evidence-based strategies rooted in logic and experimentation. Enjoy listening. Every Friday, we share practical tips to build optimal health and strength in minimal time. Get free access to our 5-day vegan body course when you sign up here. You can connect with Gabriel over here on Facebook and Instagram.
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    49 mins