The Zhanay Health Podcast
Gabriel Zhañay
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Ep 38: How to eat more food and still get leaner (part 1)
In this conversation, Gabriel dives into the art and science of diet breaks. Most people rely on sheer willpower to keep dropping weight, but that can be a major mistake when it comes to permanent, sustainable weight loss. If you care as much about keeping the weight off as you do about dropping it (especially body fat), using diet breaks correctly can be a huge upgrade to your health journey. If you've ever been frustrated with your fat loss progress and didn't know how to keep yourself from backsliding, learning how to use diet breaks can be a game-changer. Today's episode is part 1 of a 2-part series on the science of diet breaks and how to focus on the right levers in your health. Enjoy listening in.We covered:- What is a diet break and why it's needed- Research evidence supporting diet breaks- How diet breaks protect metabolism- Timing and planning of diet breaks- Impact of diet breaks on long-term weight maintenance- The four-to-two ratio for planning diet breaks- Individualizing diet break strategies- Common mistakes and misconceptions about diet breaksChapters00:00 Introduction to diet breaks and their importance02:04 The science behind diet breaks and fat loss03:57 How diet breaks protect metabolism and prevent fatigue06:01 Planning and timing diet breaks effectively08:11 Research studies supporting diet breaks10:04 Practical strategies for implementing diet breaks11:58 When to start and how long to take a diet break14:04 Diet breaks for muscle building and fat gain prevention16:04 Long-term benefits and maintaining results17:56 Summary and key takeaways from the episodeIf 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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