The Zhanay Health Podcast
Gabriel Zhañay
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Ep 39: How to eat more food and still get leaner (part 2)
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 for long-term, 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 2 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:- Timing and duration of diet breaks based on body fat percentage- Relaxed vs focused tracking during diet breaks- Mental expectations and emotional management during weight regain- The role of glycogen, water, and food in weight fluctuations- Simplicity and consistency in nutrition and exerciseChapters00:00 Introduction to Diet Breaks and Their Importance01:55 How to Determine the Timing and Duration of Diet Breaks04:11 Different Styles of Diet Breaks: Relaxed vs Focused Tracking06:55 Understanding Water, Glycogen, and Fat Gain During Breaks10:53 Mental Expectations and Emotional Preparedness16:03 Post-Diet Break Checklist and Next Steps20:00 The Role of Patience and Long-Term Thinking23:12 Simplifying Nutrition Strategies for Sustainability24:56 Final Tips and Encouragement for Your Fat Loss JourneyIf 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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