The Zhanay Health Podcast
Gabriel Zhañay
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Ep 37: The 'new' way to fast without burning out (part 2)
In this conversation, Gabriel dives into the world of chronobiology.'I used to think a calorie is just a calorie...but food is more than just calories and macros.' While what we eat is important, nutrient timing can play a massive role in how much body fat we drop (or keep) over time. If you've ever wondered how you can get leaner without constant dieting, learning how to reverse fast could change your health. Today's episode is part 2 of a 2-part series on fasting and how to focus on the right levers in your health. Enjoy listening in.We covered:- The impact of meal timing on fat loss and sleep- The ChronoShred method combining fasting and meal timing- Research on meal timing and body composition- The importance of training and protein intake- Practical tips for implementing reverse fasting and meal loadChapters00:00 Introduction to meal timing and fat loss00:14 Study on calorie timing and weight loss results01:05 The role of chronobiology in health and fat loss02:01 The importance of food quality over calorie reduction04:39 Benefits of meal timing beyond fat loss07:36 Introducing the Chrono Shred method08:07 Reverse fasting protocol explained10:57 Training strategies for optimal results12:18 Sample daily meal plan and tips14:11 Adjusting meal timing around workouts16:45 Food as medicine and nutrient density17:54 Core health behaviors for longevity22:27 Summary of key takeaways and final adviceIf 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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