Get Lean Eat Clean

This week I interviewed opthamologist, nutrition researcher, and author, Dr. Chris Knobbe!   Dr. Knobbe is also the founder and president of two non-profits: Ancestral Health Foundation and Cure AMD Foundation. In this episode, we discuss the rise of vegetable (seed) oils and their link to autoimmune disease and obesity along with: - What Has Caused the Rise in Omega 6 - Linoleic Acid - The Issues...

This week I discuss some of the nutrition shortfalls of being on a vegan diet for a long period of time. I have referenced a Oct 2022 paper written by O'Keefe and others titled:  Debunking the vegan myth: The case for a plant-forward omnivorous whole-foods diet. I think it is important to understand some of the key nutrient differences between eating animal proteins vs. vegan proteins in order...

This week I interviewed Tara Vander Dussen who is a 5th generation dairy farmer and Natalie Kovarik who owns and operates Kovarik Cattle Co, a cow calf operation with a growing registered herd.  They are also co-hosts of the popular podcast, Discover Ag ! In this episode, we discuss how important cattle are to our environment, along with:  - the difference between grass-fed and grain-fed beef  - d...

In this episode, I discuss how incorporating walking into your daily routine as a low-impact and achievable form of physical activity can support health and well-being. Many studies have shown that walking is one of the most effective ways to reduce abdominal fat (in particular visceral fat that lays around your abdomen), improve insulin resistance (become more insulin sensitive), and reduce serum...

This week I interviewed 62 year old Mac McKew who lost 50 lbs through intermittent fasting, whole foods and resistance training!  Hopefully, Mac's story of weight loss and health will inspire you. He weighed 225lbs in March of 2020 and on September 24th that same year, the scale read 172 lbs. Since then, Mac has maintained a body weight that ranges between 170-175 lbs.  In this episode, he sha...

This week I discuss how m ental health is equally as important as our physical health. Unfortunately, mental health often takes back seat priority in our busy lives. It is about time we prioritize our mental health and focus on building healthy habits that will help us maintain mental and emotional wellness. Here are some habits that can help boost your mental health: - Prioritize Sleep - Exercise...

This week I interviewed Ultra Endurance Athlete, Author, Speaker and Coach Luke Tyburski!  We discussed his life journey through overcoming depression, binge eating and insomnia through becoming an ultra endurance athlete, along with: - His Incredible Run from Morocco to Monaco - Generating Momentum with 1% Thinking - How to Get Started with Running - Becoming a High Achiever and his one tip to ge...

This week I discuss some simple habits to help optimize your circadian rhythm in order to have the best night's rest possible!  As you age, your circadian rhythm may change, and you may experience more sleep problems. For example, you may have trouble falling asleep or staying asleep. This is because the natural levels and timing of melatonin production, a hormone that regulates sleep, alters....

This week I interviewed Dr. Don Vega. Dr. Vega is a registered dietitian, strength and conditioning specialist, and lifestyle mentor based in Costa Rica with more than 24 years of health education experience. As the founder of the wellness brand Kilosophy, he established his business with one vision in mind: “Reversing metabolic disease through a fit, happy, and healthy society.” In this episode,...

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...

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 Li...

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 co...

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 Produc...

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,...

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 - C...

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 prote...

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, w e discussed:  - what your first meal should consist of,  - the importan...

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...

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: ht...

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 arte...

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.carrie...

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...

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...

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 t...

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 journ...