Get Lean Eat Clean

If you want to start intermittent fasting find the meal that is least important to you. Ease your way into the fast by pushing back that meal an hour every few days. It takes time to get used to changing your meal timing but like everything you will eventually realize that skipping a meal is not a big deal.  Learn to ride out the hunger waves and make sure you stay busy during that time period. Pe...

This week I interviewed CEO of Pluck James Barry!  James has  spent 16 + years in the culinary field as a private chef for the likes of  likes of  Tom Cruise, George Clooney,  and John Cusack. He’s been the  vegan/vegetarian Chef  on the Van’s Warped Tour, traveled to 50 North American cities, started a food delivery company, and now started an organ-based, all-purpose seasoning called Pluck. It&#...

What if I told you that you are sitting on a potent energy elixir that costs nothing and is all natural? You would probably think I am crazy. :) Intermittent Fasting can help you use your own body stores (sugar and fat) to create more energy for yourself and your body can finally catch a break and spend less energy digesting and metabolizing calories. Of all the energy your body expends in a day,...

This week I interviewed Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life, -Rachel Gregory.  She is also the author of the international best-selling book, " 21-Day Ketogenic Diet Weight Loss Challenge ." In this episode, we discuss how to become fat adapted, fasting pro's and con's, the importance of strength training, along...

One all-out sprint session every 7 to 10 days is sufficient to trigger a cascade of positive neuroendocrine, hormonal, and gene expression events that promote muscle development, fat loss, increased energy and alertness, and delayed aging. (Primal Health Institute) A sprint workout comprises 4 to 6 sprints, each lasting between 8 and 30 seconds. Duration, recovery intervals, and number of repetiti...

This week I interviewed Dr. Stephen Hussey. He is a Chiropractor and Functional Medicine practitioner, speaker, and the author of two books on health; Dr. Hussey guides clients from around the world back to health by using the latest research and health attaining strategies.  In this episode, we discussed Dr. Hussey's health journey, toxins to avoid for optimal health, advantages of Infrared S...

In this episode, I cover a list of 5 ways to live an optimal life that stems from a combination of all my interviews and research. This list might not seem groundbreaking but when applied, these actions can put you on a path to living a substantially better quality of life. 1. Sleep More/Better - Create a sleep environment that is cooler (60-68 degrees), and darker (night shades and no blue light...

This week I interviewed the CEO & Founder of Brookbush Institute of Human Movement Science, Brent Brookbush.  We discussed how to self assess for better movement, common postural dysfunction, problems in the modern day health arena, along with: - Why you shouldn't stretch your hamstrings (and what to do instead) - The importance of glute activation - How to continue playing basketball (and...

Before I dive into my 5 favorite tips for IF, I want to touch on a few of the beneficial hormonal adaptations that occur as a result of fasting... Regular fasting, in addition to lowering insulin levels, has also been shown to improve insulin sensitivity significantly. This is the missing link in the weight-loss puzzle. Most diets reduce highly insulin-secreting foods, but do not address the insul...

This week I interviewed former client Rita Spevak!  She describes how she turned her health around through fasting, the value of a clean fast and the importance of cooking for yourself!  We also discussed: - Fasting for Beginners   - Alternate Day Fasting - What to do if you are struggling with your health and the problem with treating symptoms! Connect with Rita: https://www.instagram.com/thesho...

What would be an efficient weekly workout regimen for you? A consistent program incorporating moving frequently, lifting, and sprinting occasionally optimizes mitochondrial biogenesis. The more mitochondria your cells contain, the more efficiently fat is burned. Instead of an overly stressful exercise regimen comprising workouts that are too hard and too frequent, I would recommend a blend of freq...

This week I interviewed nutritionist, and owner of Pheasyque Lab - Eugen Loki.   He's worked with hundreds of clients in person & around the world, and his specialties include improving fitness and body composition through a combination of specialized strength training programs & the building of sustainable eating habits, based on the goals of each individual athlete.  In this episode,...

Aging-related decline in handgrip strength has been associated with adverse functional and metabolic morbidity and mortality. Grip strength is a simple and inexpensive measure of overall muscle strength. A recent UK study on over 400K people tested association between grip strength, obesity and mortality. It was found that stronger grip was associated with 8% decrease in risk of mortality.  - Stro...

This week I interviewed 2x New York Bestselling Author and one of the leading experts in Paleolithic nutrition - Robb Wolf.  We discussed his health journey into the Paleo/Keto way of eating, how to deal with gut issues, along with: - Cholesterol and Red Meat - What Lab Tests are Important - The Importance of Testosterone as we age - Are you getting enough sodium? and his one tip to get your body...

The ideal amount of carbs to consume can vary from person to person. On a Ketogenic diet, daily carb intake should typically fall between 30-50 grams. (5-15% of macronutrient intake) - That # can change depending on your level of physical activity, how insulin sensitive you are, degree of keto-adaption you are and how long you fast for on a daily basis. - When you weight train and fast for periods...

This week I interviewed Author and X3 Bar Founder Dr. John Jaquish. In this part 2 episode, we discussed many topics such as: - The difference between variable resistance and lifting weights,  - Is cardio a waste of time? - Do you need to be sore to build muscle  - Dr. John's thoughts around protein - His Dry Fasting Protocol and his one tip to get your body back to what it once was! Connect w...

It is not all about calories for why individuals become overweight or obese it's about hormones and here is a crash course on Leptin the “master hormone” of body fat regulation!! Leptin's main role is regulating how much we eat and burn, as well as how much fat we carry on our bodies.  You could be Leptin Resistant if you have? A lot body fat in the midsection area  Out of control food cra...

This week I interviewed the Founder of Wild Foods and Podcast Host of Better Human Podcast - Colin Stuckert.  We discussed how he started his supplement business Wild Foods, the lack of transparency in the supplement industry, keys to being successful along with: - His Daily Routine - His thoughts around the importance of Protein - Is Chicken really healthy? - Which Supplements to focus on and his...

When you are stressed your body releases hormones such as cortisol that turn on functions that are essential for your immediate survival.   Acute stress is helpful and healthy in the sense that it will help you win a race or beat a looming deadline for work. Chronic stress is not good and could cause insulin resistance, weight gain, increased inflammation, elevated cholesterol levels and hypertens...

This week I interviewed a former client of mine, Mindi Zissman!   She is a busy entrepreneur with 5 kids and was looking to fine tune her health. In this episode, we discuss her health journey into fasting, how to avoid late night snacking, simplifying the challenges centered around fasting, and how she was able to fit fasting into her busy schedule. Connect with Mindi:   https://zissmanmedia.com/...

In this episode I discuss six key tips that will help you slow the aging process: - Avoid being in a high glucose/insulin environment all the time. The insulin signaling pathway is one of the main mechanisms of accelerated aging. - Chronic stress accelerates aging and disease. Too many stress hormones decreases mitochondrial functioning and makes you more prone to disease. - Sleep deprivation can...

This week I interviewed Registered Dietician and Author Molly Devine!   Molly has years of experience specializing in adult weight management, integrative and functional nutrition, sports nutrition, diabetes management, food allergies and sensitivities, wellness education, and customized meal planning. We discussed Molly's journey into Keto, what a clean keto way of eating is, her favorite ket...

Your gut microbiota plays a huge role in your health and lifespan. Imbalances in your gut are associated with: - Increase risk of cardiovascular disease - obesity - cancer - metabolic syndrome - autoimmune disorders What can you do to improve gut health?  Fasting! Just by allowing your gut to heal by not eating can a positive role in your health. If you have longer breaks in between meals you will...

This week I interviewed trainer and health coach Connie Nightingale! We discussed the importance of recovery and sleep, implementing a coffee detox, obstacles that get in the way of optimizing your health along with: - Tips to get more protein in your diet - Intuitive Eating - Best way to get fat adapted and her one tip to get your body back to what it once was! Connect with Connie: https://www.co...

Hopefully you can learn and take a few things from my evening and morning routine to help optimize your health! My evening routine Walk after dinner Walking after eating can help digestion, blood sugar, heart health, weight loss, and sleep. No devices at least an hour before bed or if you need to do work at night wear blue light blocking glasses A 2017 study done by the University of Houston found...