The Zhanay Health Podcast

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-rich nutrition, psychology, health, and recovery into a unified approach. Health is your first wealth. It's the best investment

The Zhanay Health Podcast is a health podcast hosted by Gabriel Zhañay, with 35 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Gabriel Zhañay hosts The Zhanay Health Podcast, a health show with 35 episodes published.

Our AI reads these to draft pitches. Use them as grounding for a pitch that cites a real guest and a specific topic.

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  Episode #35

  Ep 35: The perfectionist trap keeping you stuck after 40

  Aug 13, 202625 min

  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 former athlete or high-achieving parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the ZH 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.Get free access to our 9-day body recomposition course and free high-performance health newsletter below:https://zhanayhealth.com/newsletterGet free access to our body recomposition 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

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  Episode #34

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

  Jul 30, 20261h 20m

  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 former athlete or high-achieving parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the ZH 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 recomposition course and free high-performance health newsletter below:https://zhanayhealth.com/newsletterGet free access to our body recomposition 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

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  Episode #33

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

  Jul 23, 202640 min

  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 former athlete or high-achieving parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the ZH 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.Get free access to our 9-day body recomposition course and free high-performance health newsletter below:https://linkly.link/2ju2oStay 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

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  Episode #32

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

  Jul 16, 20261h 11m

  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 former athlete or high-achieving parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the ZH 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 recomposition course and newsletter below:https://zhanayhealth.com/newsletterStay 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

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  Episode #31

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

  Jul 2, 20261h 9m

  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 former athlete or high-achieving parent over 40 who wants to use evidence-based exercise, nutrition, and psychology for your health, the ZH 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 recomposition course and newsletter below:https://zhanayhealth.com/newsletterStay 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

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