The Zhanay Health Podcast
Gabriel Zhañay
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Ep 31: One-size-fits-all fitness plans always fail. Here's why | Dr. Cody Haun
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 plant-fueled parent, athlete, or leader over 40 who wants to use leveraged exercise, plant-rich nutrition, and integrative psychology to get leaner, stronger, and healthier, you're in the right place.Get free access to our 9-day fat loss course and 1-3-1 Friday newsletter below:https://zhanayhealth.com/newsletterGet free access to our plant-fueled 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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