Get Lean Eat Clean

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...

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...

This week I discuss a new study in which t wenty-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...

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 - D...

This week I answered a few questions about building muscle as we age, effective exercises for building muscle, when is the best time to workout, what frequency should you workout at, key nutrients, and supplements for building muscle.  Hopefully this episode will help motivate you that it's never too late to build and maintain muscle mass. If you have any additional questions please let me kno...

This week I interviewed Chris Mirabile - the CEO of Novo's - a human longevity company! In this episode, we discuss:  - The 12 Hallmarks of Aging  - How to Reverse Your Biological Age  - Increase energy, metabolism, and cognition with NMN  - Lifestyle Changes to Feel Younger and his one tip to get your body back to what it once was! Connect with Chris Mirable: https://slowmyage.com/ https://ww...

This week I touch on the importance of adding liver into your life!  Even if you don't like the taste of it there are many ways to consume it such as desiccated liver in tablets or liver crisps. My wife has been making it a couple times a month with onions and I enjoy the taste of it! Why add liver into your diet? Well, here are some reasons for it:  - B Vitamins help convert food into energy,...

This week I interviewed independent health researcher, coach, bestselling author, and host of Generative Energy Podcast - Danny Roddy!  We discussed how to live a pro metabolic life along with:  - the importance of measuring temperature and pulse  - Danny's experience with the carnivore diet  - Fat oxidation vs. Glucose oxidation  - Important Labs to get measured  - Ways to Increase Metabolism...

This week I discussed a Feb 2023 study comparing a normal diet vs. a low carb diet on total serum testosterone and improving erectile function in hypogonadal men with metabolic syndrome.   Testosterone deficiency, also called hypogonadism, is a prevalent condition, affecting around 5 million American men. Eighteen men were evaluated over 3 months. Mean age was 59.8 and 57 years in the control and...

This week I interviewed Dr. Molly Maloof! Dr. Maloof is a best selling author and provides health optimization and personalized medicine to high achieving entrepreneurs, investors, and technology executives in San Francisco and Silicon Valley. In this episode, we discuss the 4 culprits that could reduce your energy along with:  - Her new book - Spark Factor - The Secret to Supercharging Energy, Be...

This week I discuss a January 2023 study comparing fasting, 90 minute light exercise and high intensity exercise when it comes to  upregulating brain-derived neurotrophic factor (BDNF), a protein involved in neuroplasticity, learning and memory, and may underlie some of these neuroprotective effects. Here are the results: - Fasting for 20 hours caused a 9-fold increase in ketone body delivery to t...

This week I interviewed the inventor of the X3 Bar - Dr. John Jaquish!  This was the 3rd time I had Dr. Jaquish on the podcast, and in this episode we discuss all of the advantages of using the X3 Bar, what variable resistance is, along with:  - new products in the X3 line  - building muscle with less joint pain  - Dr. John's daily diet and his one tip to get your body back to what it once was...

This week I discuss an interesting 8 week study comparing intermittent fasting (5:2) along with protein pacing (IF-P) vs. heart healthy caloric restriction (CR). Protein pacing   involves eating an optimal amount of protein at regular intervals throughout the day.  Caloric restriction of a heart-healthy diet consists of an increased intake of fruits, vegetables, whole grains, and liquid plant oils...

This week I interviewed Dr. David Spiegel.   Dr. Spiegel is the associate chair of psychiatry and behavioral sciences at Stanford University School of Medicine, the director of the Stanford Center on Stress and Health, and has published over 480 journal articles, and a whopping 13 books on the subject of hypnosis and related topics.  Set aside your preconceived notions regarding what hypnosis “is”...

Today I discuss a typical day of eating for myself and the reasoning behind it!  I have been adding in more whole food carbs (mainly fruit) into my diet to see how it helps me perform and recover. I also have been eating more calories (500 to 700) by implementing a third meal into the day as well. My main goals have been around maximizing my cellular energy and making sure to not overdo certain st...

This week I interviewed Eric and Chris Martinez of Dynamic Fit Pro's!   Along with being best-selling authors, podcasters, and speakers, Chris and Eric have worked with hundreds of fitness coaches to help them build and scale their online businesses. In this episode, we discussed: -The importance of morning routines -How to be more productive during the week -Flexible dieting -How to effective...

In this episode I discuss a couple of studies regarding how morning light can help reduce body fat, metabolic function and appetite.  I have discussed the importance of getting out for a morning walk many times, and for many reasons such as mood regulation, productivity, and exercise.  Now we have even more evidence that validates early morning walks!   Reid KJ, Santostasi G, Baron KG, Wilson J, K...

This week I interviewed Dr. Michael Twyman!  He is a board-certified cardiologist who focuses on the prevention and early detection of heart disease. He utilizes the best of conventional and functional medicine to get to the root cause of the patient’s cardiovascular issues. We discussed his four pillars of optimal health, applications of red light therapy along with: - What you can do, starting t...

This week I discuss a 12 week study comparing 30 trained males who consumed Egg Whites vs. Whole Egg consumption after 12 weeks of resistance training.   This study looked at knee extensor muscle mass, lean body mass and body fat percentage, muscular strength (knee extension, handgrip strength), Wingate (cycle ergometer), and serum concentrations of hormones. It concluded that postexercise whole e...

This week I interviewed author, speaker and educator Chip Baker.  We discussed topics related to learning to serve and inspire others through relationships. We also talked about his book - The Impact Of Influence: Using Your Influence To Create A Life Of Impact , along with: - His Formula Chart for Life - Effective Conversations to Ignite Relationships - Growing Through your Go and his one tip to...

This week I discuss the importance of magnesium and how it plays a role in  over 300 biochemical reactions in the body. Magnesium also: -helps maintain normal muscle and nerve function,  -supports a healthy immune system, and  -keeps the heart rhythm steady, among many other benefits!  Magnesium is the fourth most abundant mineral in our bodies and is essential for good health. However,  magnesium...

This week I interviewed anti-aging and stem cell specialist Dr. Joy Kong!   Dr. Kong is a UCLA-trained, triple board-certified physician and is the founder of Uplyft Longevity Center in Chatsworth, California. She also is the founder & CEO of Chara Biologics, a company dedicated to providing cutting-edge regenerative medicine products in the US and the global markets.  In this episode, we disc...

This week I answer some of your questions regarding gut health and discuss ways to optimize your gut! Some of the questions I answer in this episode are: Why Should You Focus on Gut Health? What should I be eating to support a healthy gut? How will alcohol affect my gut?   How does my gut react to caffeine? and much more! If I miss a question regarding gut health feel free to email me at brian@bri...

This week I interviewed the best selling author, health crusader, and podcast host of B.Rad podcast, Brad Kearns!  Brad is a good friend of mine and we had a great discussion regarding what he learned over the past year regarding restrictive diets along with:   - Problems with Stacking Stressors - Importance of Showing Up - Issues with Visceral Fat around your waistline - Setting Attainable Health...

This week I answer your questions about sleep!  Nothing is more important than quality sleep so I thought I would start the new year by answering your most important questions around this topic!   - Why do we need sleep? - How much sleep do we need? -   What are the consequences of not getting enough sleep? - How can I tell if I'm not getting enough sleep? - How can I improve my sleep habits?...