The Zhanay Health Podcast
Gabriel Zhañay
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Ep 36: Stop fasting like this if you want to get lean (part 1)
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 series on fasting and how to focus on the right levers in your health. Enjoy listening in.We covered:- Intermittent fasting principles and research- Lean gains method and its six principles- Sustainability in health and fitness- The importance of caloric deficit for fat loss- Muscle retention through heavy lifting- Adjustments for women and long-term fasting- Simplifying health protocols for better adherence- Behavioral focus for lifelong resultsChapters00:00 Introduction and episode overview02:12 Gabriel's experience with consistency in health04:01 Overview of the lean gains method and its principles05:22 Research findings on 16-8 fasting and fat loss06:38 The importance of simplicity and sustainability in fitness12:16 Fasting considerations for women and long-term health13:43 How the Lean Gains method simplified fat loss17:37 Revised, simplified approach to the Lean Gains principles20:42 Introduction to Dr. Greger's chrono shred method21:11 Key takeaways: calories, context, and simplicityIf 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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