- Episode 257 - Satiety Index: Stay Full Longer!
This week I discuss the importance of satiety when it comes to constructing your daily meals!
As I mentioned in the last micro podcast, eating slowly is one piece to creating satiety while another piece is eating nutrient dense foods. Food quality matters and I referenced both the Food Satiety Index performed by The University of Sydney in Australia and Marty Kendall with Optimising Nutrition. The main takeaways from them are:
- Processed carb-and-fat combo foods like croissants, cakes, and doughnuts scored poorly. High-protein foods like meat and fish scored well
- GLP-1, our primary satiety hormone, tends to be influenced by nutritious food
- Protein %, potassium, fiber, calcium, and sodium have the greatest influence on satiety
So to conclude, if your goal is to lose weight and improve your metabolic health over the long term without unbearable hunger, you need to increase the satiety value of the food you eat per calorie.
Have a great week!
Episode Links:
https://optimisingnutrition.com/
https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:
https://www.stepladdersystem.com/
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
14m | May 30, 2023 - Episode 256 - Interview with Dr. Rob Bell: Mental Toughness, Power of Time and Importance of Patience!
This week I interviewed Dr. Rob Bell!
Dr. Rob was the mental coach for multiple winners on the PGA Tour, Indy Eleven, and University of Notre Dame. He has also written eight books on Mental Toughness and has an awesome sport psychology podcast called Mental Toughness Podcast. We discussed what he has learned from coaching mental toughness with high level athletes along with:
- Hinge Moments in Life
- Power of Time
- Recovery of the Mind
- Importance of Patience and
his one tip to get your body back to what it once was!
Connect with Dr. Rob Bell:
https://drrobbell.com/mental-toughness-podcast/
https://drrobbell.com/mental-toughness-books/
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:
https://www.stepladdersystem.com/
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
43m | May 26, 2023 - Episode 255 - Improve your Digestion and Weight With This Simple Tip!
This week I discuss the importance of eating slowly and the importance it can play in your health. Most of us lead hectic, fast-paced lives, so it’s understandable that we might try to rush our meals. But eating quickly does us no favors.
When we eat too quickly we end up eating more than we need, which leads to poor digestion, weight gain, and lower satisfaction from eating. Eating slowly, in contrast, makes for better digestion, easier weight maintenance – and much greater satisfaction from our meals.
Some helpful tips in order to start eating slower:
- Use small plates and different utensils (chopsticks)
- Put down your utensils between bites
- Only eat at the table (avoid cars, theaters and couches)
- Set time aside to eat (at least 20-30 minutes)
Eating slowly is a simple tip that can make an impact on your health and is worth implementing right away! Let me know if you have any questions and if this is something you are going to try!
Have a great week!
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:
https://www.stepladdersystem.com/
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
12m | May 23, 2023 - Episode 254 - Interview with Dr. Krista Scott-Dixon: Precision Nutrition, Intuitive Eating, and Appetite Regulation!
This week I interviewed Dr. Krista Scott-Dixon!
She was the Director of Curriculum at Precision Nutrition, one of the largest and most respected private nutrition coaching and education companies in the world. She is the author of several books, including Why Me Want Eat, and co-author of The Essentials of Nutrition Coaching for Health, Fitness, and Sport textbook. She currently is the Product Director at Simple, a nutrition app with global reach, responsible for designing evidence-based nutrition and health behaviour changes.
In this episode, we discuss how to thrive through listening to your body along with:
- Dr. Scott's eating routine
- How to establish a baseline for calories
- Her principles of a healthy diet
- Importance of circadian rhythm eating
and her one tip to get your body back to what it once was!
Connect with Dr. Krista Scott-Dixon:
https://stumptuous.com/stumptuous-faq
https://www.amazon.com/Why-Me-Want-Eat-ckedupitude/dp/1544812299
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:
https://www.stepladdersystem.com/
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
58m | May 19, 2023 - Episode 253 - Study! Is a Calorie a Calorie?!
This week I reviewed an interesting study comparing the postprandial thermogenic responses to whole food sandwiches made of multi-grain bread and real cheddar cheese compared to processed food sandwiches that were made with white bread and processed cheese.
The study compared what happened when 17 volunteers ate a whole food meal versus a processed food meal. Volunteers were all of normal weight, and about 25 years old. Conclusion: Eating whole food took 46.8% more energy to digest on average than processed food!
This proves that eating costs calories also known as TEF (thermic effect of food). It takes calories to chew, swallow, churn the stomach, make the acid in the stomach, make the enzymes, to make the rhythmic muscular contractions known as peristalsis that drive the food through, and so forth. From this study, it seems that not only does macronutrient content change TEF, but processing changes TEF.
Bottom Line: Processed food takes less energy to digest and absorb compared to whole foods, so 100 calories of processed food ends up being more net calories than 100 calories of whole foods. If you’re trying to lose weight, this makes the case to eat whole foods and avoid foods in boxes/cans as much as possible!
Episode Links:
Barr SB and Wright JC.Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure. Food Nutr Res. 2010 Jul 2;54. doi: 10.3402/fnr.v54i0.5144.
Junk Food Diet:
http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:
https://www.stepladdersystem.com/
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
14m | May 16, 2023 - Episode 252 - Interview with Sally Norton: "Toxic Superfoods: How Oxalate Overload is Making You Sick-and How to Get Better”
This week I interviewed Sally Norton - she is an Ivy-league Nutritionist & Author of the book, Toxic Superfoods: How Oxalate Overload is Making You Sick-and How to Get Better.
We discussed how oxalates were affecting Sally and how it could also be affecting your health as well, along with:
- Problems with so called "Superfoods" like almonds and spinach
- Ways to detox from oxalates
- Can you cook oxalates out of your foods
- Advantages of calcium and lemon juice in your diet
and her one tip to get your body back to what it once was!
Connect with Sally Norton:
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:
https://www.stepladdersystem.com/
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
51m | May 12, 2023 - Episode 251 - My Top Health Habits!
I thought it would be beneficial to discuss some of my favorite weekly habits that will move the needle for optimal health! These are habits that have worked for myself and my clients but I recommend taking one at a time until it becomes automatic in your life.
Here they are:
- Walk for at least 30 minutes per day
- Hydrate with quality sea salt and water (check out LMNT - link below)
- Eat protein with every meal
- Bumper to Bumper Fasting (give yourself 2-3 hours when you wake up and before you go to bed of no eating)
- Strength Train at least 3X per week
- Cook most of your own food (80% of the time)
- Sleep 7-9 hours per night
- Meditate (10 minutes a day)
- HIIT (high intensity session once every 7-10 days)
There you have it!! It's not about being perfect in regards to these healthy habits. Just pick one or two to start with and go from there. Let me know which habit(s) you are implementing by emailing me at brian@briangryn.com.
Have a great day!
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:
https://www.stepladdersystem.com/
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
16m | May 9, 2023 - Episode 250 - Re-Broadcast Interview with Dr. Don Layman: Importance of Amino Acids, Not All Protein is Equal and Role of Protein in Losing Weight!
This week I am rebroadcasting my interview with Dr. Don Layman!
He is the former professor of food science and human nutrition at U of Illinois. He has been studying protein, amino acid requirements and the interrelationship between dietary protein and carbohydrates in adult health for the past 30 years.
In this episode, we discussed:
- what your first meal should consist of,
- the importance of getting the correct amino acids in your diet,
- the difference between casein and whey protein,
- ideal amount of protein to build muscle
and his one tip to get your body back to what it once was!
Connect with Dr. Don Layman:
https://metabolictransformation.com/meet-dr-donald-k-layman/
https://twitter.com/donlayman
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
https://www.21dayfastingchallenge.com/
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
56m | May 5, 2023 - Episode 249 - Paper: Importance of Protein Distribution Throughout the Day!
This week I reviewed a paper on protein and the importance of this nutrient as we age!
The focus on protein as a nutrient often centers on its thermogenic and satiating effect, and when included as part of a healthy diet, its potential to preserve lean body mass. I highlight some of the conclusions that were made from protein in this paper.
Here are a few conclusions:
- a dietary framework that includes consumption of a moderate amount (i.e., approximately 25–35 g) of high-quality protein at breakfast, lunch, and dinner.
- a disproportionate amount of daily protein is consumed during the evening meal (>60%) with protein
- unequal distribution of protein intake over a 24-h period may reduce the effectiveness of the total daily protein intake for promoting muscle health.
- the combination of physical activity and protein enhances weight-loss efforts
Be sure to track your protein over a week to set a baseline and then aim for 0.8-1 gram per pound of lean mass. If you don't know your lean mass then just base it off body weight. I would also lean toward animal protein over plant protein for the bioavailability and amino acid profile of animal proteins. If that doesn't work for you then you might have to aim for higher protein levels with plant proteins.
Enjoy the show! Have a great week!
Study link:
https://cdnsciencepub.com/doi/10.1139/apnm-2014-0530
If you want more information regarding protein then check out my interview with Dr. Don Layman. Link here: https://redcircle.com/shows/60d67f5e-a224-47c8-aefd-b63f9192c912/ep/89baca37-492f-473d-a220-f45efec3cdc0
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
https://www.21dayfastingchallenge.com/
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
11m | May 2, 2023 - Episode 248 -Interview with Latt Mansor: Ketones for Brain Health, Ketone IQ, and High Carb vs. Low Carb Diets!
This week I interviewed the research lead of HVMN - Dr. Latt Mansor.
He shared his knowledge about exogenous ketones and their applications for peak performance, health, and medical therapies along with:
- High Carb vs. Low Carb Diets
- Importance of Self Experimentation
- Advantages of taking Ketone IQ
and his one tip to get your body back to what it once was!
Connect with Dr. Latt Mansor:
https://www.instagram.com/lattmansor/?hl=en
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
https://www.21dayfastingchallenge.com/
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
51m | Apr 28, 2023 - Episode 247 - New Study! Berberine's Positive Effects on Arterial Plaque!
This week I review a July 2022 study on berberine and it's effects on reducing arterial plaque after 16 weeks of use.
Berberine (BBR) is an active compound isolated from Chinese traditional medicine Coptidis Rhizoma and has been used to treat bacterial-caused diarrhoea as an over-the-counter (OTC) drug in China for decades.
In Conclusion, scientists recently found berberine can decrease arterial plaque in the carotid artery by some 3.2% after 16 weeks of use!
"21 patients with atherosclerosis exhibited the average decrease of plaque score by 3.2% after oral BBR (500 mg, twice daily) for 4 months (*P < 0.05, n = 21)."
This potentially could be a safe and effective use to help reduce arterial plaque and is worth looking into!
Study link:
https://www.nature.com/articles/s41392-022-01027-6
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
https://www.21dayfastingchallenge.com/
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
4m | Apr 25, 2023 - Episode 246 - Interview with Carrie Bennett: Infrared Light, Exclusion Zone Water and Quantum Health Strategies!
This week I interviewed Quantum Health Educator and Clinician - Carrie Bennett!
We discussed her journey into quantum health and how it changed her life! We also touched on:
- Importance of Sunlight
- Problems with Artificial Light
- Benefits of Infrared Light
- Exclusion Zone Water
and her top quantum health strategies to optimize your health!
Connect with Carrie Bennett:
https://www.carriebwellness.com/
https://www.instagram.com/carriebwellness/
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
https://www.21dayfastingchallenge.com/
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
48m | Apr 21, 2023 - Episode 245 - New Paper: Omega-6 vegetable oils as a driver of coronary heart disease
This week I discuss a recent paper titled:Omega-6 vegetable oils as a driver of coronary heart disease: the oxidized linoleic acid hypothesis. This paper goes through details regarding the evidence implicating omega-6-rich vegetable oils as a causative factor in atherosclerosis and coronary heart disease.
The intake of omega-6 vegetable oils, particularly soybean oil, began to increase in the USA starting in the early 1900s at a time when the consumption of butter and lard was on the decline. This caused a more than two-fold increase in the intake of linoleic acid, the main omega-6 polyunsaturated fat found in vegetable oils.
In summary, evidence shows that the omega-6 polyunsaturated fat linoleic acid promotes oxidative stress, oxidized LDL, chronic low-grade inflammation and atherosclerosis, and is likely a major dietary culprit for causing coronary heart disease especially when consumed in the form of industrial seed oils commonly referred to as ‘vegetable oils’.
The best way to avoid consumption of these vegetable oils is to cook for yourself with ghee, butter, tallow, coconut oil and/or extra virgin olive oil. Also, be sure to read any labels because these oils are everywhere!
Have a great day!
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
https://www.21dayfastingchallenge.com/
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
9m | Apr 18, 2023 - Episode 244 - Interview with Georgi Dinkov: Causes of Insulin Resistance, Obesity is an Endocrine Problem, and Problems with Excess Cortisol
This week I interviewed independent health researcher Georgi Dinkov to discuss the bioenergetic viewpoint along with:
- True Causes of Insulin Resistance
- Problems with Stress and Fasting
- Fat vs. Glucose Oxidation
- Advantages of taking Niacinamide, Vitamin E and Aspirin
and certain markers to check for optimal health!
Connect with Georgi Dinkov:
https://twitter.com/haidut?lang=en
Episode Resources:
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
https://www.21dayfastingchallenge.com/
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
1h 19m | Apr 14, 2023 - Episode 243 - New Study: Muscle Mass Enhances Survivability of Chronic Disease!
In this episode, I discuss a five year observational study assessing the relationship between biochemical markers of nutritional status, body composition and survival in hemodialysis patients.
Fifty-three hemodialysis patients were included in the study. Serum albumin, prealbumin, and IL-6 levels were measured, as well as body weight, body mass index, fat content and muscle mass.
The results of the study correspond that a higher amount of muscle mass was associated with a better survival rate. The likelihood of surviving more than five years increased in each higher muscle mass quartile and was the highest for patients with the greatest muscle mass.
This study clearly showed that, Independent of fat mass, survival was higher in those with higher muscle mass.
So the main conclusion is that our focus should be on prioritizing hypertrophy with resistance training to maintain or build muscle as we age. We get so caught up in losing fat mass but building muscle makes you more insulin sensitive and is also protective as we age!
Have a great day!
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
https://www.21dayfastingchallenge.com/
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
9m | Apr 11, 2023 - Episode 242 - Interview with DJ Trahan: Battling Tiger at the US Open, His Master's Golf Experience and Gaining Inner Peace Using Plant Medicines
This week I interviewed health advocate and PGA Tour winner - DJ Trahan!
In this episode we discussed DJ's experience as a professional golfer such as playing in the 2008 U.S. Open against Tiger Woods and the Masters with Freddie Couples!
We also touched on:
- The lessons golf has taught him through the years
- How his spirituality changed his life and golf game
- DJ's healing journey using plant medicines (like ayahuasca)
Along with his morning routine and his must read favorite book!
Enjoy the show!
Connect with DJ Trahan:
https://www.instagram.com/djtrahanjr/
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
https://www.21dayfastingchallenge.com/
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
1h 15m | Apr 7, 2023 - Episode 241 - New Study: Higher Carbs Could Affect Sleep Quality!
Today's episode features a recent study comparing 3 days of lower-protein, higher-carb dieting vs. higher-protein, lower-carb dieting effects on sleep quality, sleep efficiency and time to fall asleep with the same total calorie intake.
They found that there were differences in sleep efficiency, sleep latency, and REM and N1 sleep stages as well as marked differences in REM sleep latency and cortical arousals were detected.
The higher-carb, lower-protein condition resulted in higher sleep quality, efficiency and a shorter time to fall asleep. It also reduced energy intake the next day, primarily due to reduced snacking.
Interesting finding from this short term study and it might be something you could experiment with to see how it affects your sleep quality! I would just have that last meal of the day be about 3-4 hours before bed to allow for adequate digestion and see which macronutrient ratio best fits your needs!
Let me know if you're going to try this to help your sleep quality!
Enjoy the Masters! Talk to you on Friday!
Episode Resources:
https://www.mdpi.com/2072-6643/14/24/5299
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
https://www.21dayfastingchallenge.com/
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
6m | Apr 4, 2023 - Episode 240 - Interview with Dr. Michael Turner: Thyroid Function, Increase Testosterone, and Stay Sharp at Any Age!
This week I interviewed Dr. Michael Turner!
Dr. Turner is a graduate of Stanford University, Harvard Medical School and The Mayo Clinic and has treated over 10,000 patients since 2009. He practices Integrative Medicine in his own national concierge practice, providing personalized approaches to help people achieve their optimal state of health. We discussed:
- Achieving Optimal Thyroid Function
- Natural Ways to Boost Testosterone
- Strategies to stay sharp at any age
- Dr Turner's experience with passing the Navy SEALS fitness test
and his one tip to get your body back to what it once was!
Connect with Dr. Michael Turner:
https://www.michaelturnermd.com/
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
https://www.21dayfastingchallenge.com/
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
51m | Mar 31, 2023 - Episode 239 - New Study: Intermittent Fasting increased autophagy and increased tumor suppressor P53!
This week I discuss a new study in which twenty-five healthy young males were recruited and performed 17–19 h/day fasting for 30 days.
In this explanatory study, Ramadan fasting (RF) was used to investigate the effects of prolonged IF on autophagy, inflammasome, and senescence activity in mRNA levels. Main conclusions from the study were the following:
- Fasting 17 to 19 hours per day for 30 days increased autophagy and increased tumor suppressor P53.
- Autophagy increased, favorable changes were made in the inflammasome hub, and there was a decrease in senescence-associated-signaling molecules.
- P53 helps repair DNA damage, prevents senescence, and contributes to reduced atherogenic risk.
One downside of the study was the fact that none of the participants' sleeping, eating, and exercise habits were recorded which might influence autophagy, inflammasome, and senescence mRNA expression.
Either way, I thought this would be an interesting study to share and if you have any questions feel free to email me at brian@briangryn.com. Have a great week!
Episode Resources:
https://www.sciencedirect.com/science/article/pii/S2666149723000063
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
https://www.21dayfastingchallenge.com/
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
9m | Mar 28, 2023 - Episode 238 - Interview with Dr. Neil Paulvin: Optimal Supplements for Health, Increase Testosterone and Fix Brain Fog
This week I interviewed New York City based anti-aging and integrative medicine practitioner, Dr. Neil Paulvin!
Dr. Paulvin uses an evidence-based approach to functional medicine using cutting edge advances in science, technology, and personalized precision medicine to help patients heal, thrive, and optimize their human potential.
In this episode, we discuss:
- Tips to Optimize Testosterone
- Dr. Paulvin's favorite supplements to optimize healthspan
- Way's to Fix Brain Fog and Headaches
- Advantages of Red Light Therapy
and his one tip to get your body back to what it once was!
Connect with Dr. Neil Paulvin:
https://www.youtube.com/channel/UCNRN9rYrUcToDNI91Qepgcw
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!
Links:
Watch Get Lean Eat Clean podcast video episodes on YouTube!
LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:
https://www.21dayfastingchallenge.com/
Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :
X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!
https://www.anrdoezrs.net/click-100286468-13650338
| Listen to the Get Lean Eat Clean Podcast |
►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210
►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS
| Connect with Brian |
►Website | https://www.briangryn.com
►Instagram | https://www.instagram.com/bdgryn
►Facebook | https://www.facebook.com/getleanandeatclean
►Twitter | https://twitter.com/grynnerwinner
46m | Mar 24, 2023
