Get Lean Eat Clean

Insulin is considered the "master hormone" for it's role in facilitating the transport of nutrients and hormones to target organs and storage depots in the body. A healthy level of insulin production allows liver, muscle, and fat cells to repair, regenerate and store energy for future use. Insulin has many beneficial effects on muscle growth and regeneration, and on the delivery of hor...

This week I interviewed Jason Ackerman of Own Your Eating! Jason is a three-time CrossFit affiliate owner (Albany CrossFit, CrossFit Soulshine and CrossFit Clifton Park) with over 25-years’ experience in health and fitness.  We discussed many topics around nutrition, mindset and sleep.  We also touched on the following: - His 6 week nutrition reset - Keys to Making Lifestyle Changes - Sleep tips a...

Ketosis is a metabolic state in which a certain amount of your body's energy supply comes from ketone bodies - by products of burning fat. Contrast that to a state of glycolysis in which blood glucose provides your primary source of energy.  - Keto diet developed in the 1920's to reduce frequency of seizures in epileptic children. Now it's becoming more mainstream, with the basis aroun...

This week I interviewed Dr. Robert Pastore!  Dr. Pastore has a vast educational background with many diverse subjects. His undergraduate education encompassed organic chemistry, biochemistry, neuroscience, human nutrition and genetics. He's had the distinction of counseling some of the world’s greatest professional athletes and sports teams from the MLB, NFL, NHL and the world of endurance spo...

Plants don't want to be eaten because plants can't run away from predators the same way animals can, they protect themselves by producing toxic chemicals and compounds. Looking back, we know our predecessors ate some plant foods but they were eaten as survival foods. Also, indigenous groups would prepare plant foods to help render them less toxic - like fermentation. One of the most common...

This week I interviewed Fasting Method Coach Larry Diamond. He successfully lost 120 lbs and has reversed his metabolic syndrome and sleep apnea through IF and a real whole food diet. We discussed the following: - His healthy journey and healing process - Small steps that make a huge difference - His Pantry Makeover - How to overcome being hungry all the time! - How to start your day - Importance...

Fasting is the healthiest and easiest way to reverse obesity and to get into fat burning mode! Before you burn fat, you have to "release" the fatty acids into your bloodstream through a process called lipolysis. They then get transported to the mitochondria where they will be oxidized into energy. It could take time to become "fat adapted" depending on your eating history and even...

This week I interviewed Health and fitness expert Drew Manning - He is a New York Times best-selling author of Fit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose and has for years been a leading voice in the Keto Diet movement.  We discussed the following topics: - Drew's Fit2Fat2Fit Journey - His typical eating/fasting and workout routine - Drew's strategy of go...

There is not a one size fits all answer but here are some good guidelines to follow as far as eating between fasts. A good goal right off the bat is to focus on having 2 quality meals per day. Stay away from high amounts of processed carbs, grains, industrial meat and dairy. Modern diets typically have lots of calories but not a lot of nutrition.   So start with following these guidelines: - Cook...

This week I interviewed 3 time PGA Tour Winner Scott Stallings! He has been on tour for 11 years and we discussed his path to the PGA Tour along with his health journey. We also touched on the following: - His journey to lose over 50 lbs on tour - Staying healthy and traveling on tour - His fasting and eating routine - Fitness and Golf - How to keep the mental edge on tour - His recovery methods t...

Adding cold exposure either through showers or plunging in a tub is a great way to become stronger both mentally and physically. This is something that I have added into my routine and it's a game changer! Don't do cold exposure if you are over stressed or sick. Do it when you are healthy and feeling good. Here are some reasons to add cold exposure into your life: - Promotes focus, vigilan...

This week I interviewed Doug Holt. He is a business coach who helps entrepreneurs get unstuck, gain clarity, and achieve freedom!  We discussed the following: - Importance of knowing your WHY and WHO - How to have a sound morning and night routine - Successful Mindset - How to prioritize your kids - What is Biocybernaut and how does it work to enhance your brain - Getting Unstuck - Importance of a...

Here is a great place to start to maximize your health for 2021! 1. Time Restricted Eating Daily - Most cost effective thing you can do to improve health and longevity - Start with 16/8 and go from there. 2. Lift Heavy Things (Resistance Training) - Lean Tissue promotes health aging and longevity - Start with 2-3 times a week 3. Get a Sweat on Daily - Keep your lymph system flowing and active - Yo...

Danny Vega is an expert in strength, conditioning, and performance. His passions include ketogenic and carnivore dieting, strength and conditioning, stoicism, and raising his sons Dean and Desmond in a holistic way with his equally amazing wife Maura. In this interview we discuss: - Danny's journey into health and wellness - His typical eating and fasting routine - Importance of having a sound...

"How do I get Abs?"  As a fitness trainer/health coach, it's the #1 question I get from my clients!! Most people think their abs will suddenly appear doing sit ups/crunches!! Not so much... How about doing steady state cardio?! That won't help much either. In a 6 month study, subjects did 50 minutes of cardiovascular exercise 5 days a week, and lost no more weight than those who di...

In my interview with Dr. Terri Lance, who is a coach at The Fasting Method, we discussed how she lost 85lbs and reversed type II diabetes through low carb and fasting.  We also talk in detail about the following topics: - How foods affect your blood sugar - How to start with fasting  - How to deal with hunger - Who shouldn't fast - Difference between men and women with fasting - What breaks a...

Sugar is truly addictive. That means that it will alter your brain chemistry and over time you start to crave more and more sugar.  The urge for your next sweet fix comes more frequently and you need to consume it in larger quantities and like any other drug, it comes with some pretty scary side effects.  Yes, there will be weight gain, you’ll increase your risk of developing:  Type II Diabetes, ...

Dr. Ken Berry  is a family physician in Camden, Tennessee and is affiliated with Henry County Medical Center. He received his medical degree from University of Tennessee College of Medicine. He is the author of the bestseller  Lies My Doctor Told Me  which exposes myths and misleading health advice from well-meaning doctors, such as avoiding fat.  In this interview we discuss: - Dr. Ken's heal...

It’s not excess calories, it’s not chocolate, gluten, or carbs..  It’s chronic inflammation - what causes it? Consumption of heated, rancid vegetable oils A stressful lifestyle and Sleep deprivation All 3 of these can make fat cells resistant to dying! 1. Limit Exposure to Rancid Oils - What is that? Canola, Safflower, Peanut, Soybean and Sunflower Oils. Which all contain omega 6-rich, inflammator...

Connie Nightingale Fitness came about through Connie’s own journey towards a healthier lifestyle. Her frequent brain fog, body fatigue, and a general lack of motivation were just a few indicators that something needed to change. In 2015, Connie began her rewarding journey towards healthy living by becoming a body-building athlete and obtaining her certifications as a nutritionist and personal trai...

Everyone knows how important sleep is when it comes to optimizing health.  Most everything else doesn’t matter a thing if you aren’t getting quality sleep. Sleep is important for both mental and physical well-being. Ten hours of fragmented or poor-quality sleep won't be as healthy as seven hours of decent, restorative sleep. So what are best practices when it comes to getting quality sleep? #1...

This week I interviewed Adam Schaeuble aka The PHD (previously heavy dude). He hit a rock bottom moment in his life when he weighed 327lbs. He then went on his own 100lb weight loss journey and as he was on this journey he started to inspire people in his home town to join him. He started a gym and a bootcamp program and helped his hometown lose over 35,000 lbs in five years. He now is the podcast...

Have you ever noticed that once you start eating it just leads to more and more eating?! Well let me introduce to our new friend called Ghrelin. Have you ever heard of it? It is the hunger hormone!   It is termed the 'hunger hormone' because it -stimulates appetite, -increases food intake and -promotes fat storage. Ghrelin causes those stomach rumblings as a physical reminder to eat. This...

I interviewed Dr. Bill Schindler who is an archeologist, professor, chef, father, and husband. He has traveled the globe researching ancestral diets and reclaiming the power to feed himself and his family nutritious foods. He did the work and is now ready to help empower you to eat like a human.   We discussed the following topics: 0:00 - Intro 2:30 - Dr. Bill's health journey of overcoming me...

Here is a crash course on what to look for so you are prepared for your next store visit!! In a perfect world, we would all buy foods without labels (i.e. fresh organic veggies, fruits, wild fish, poultry and grass fed meats) but I know this is unrealistic for most people. So I came up with some QUICK TIPS to help you be an expert LABEL READER :) Ingredients on labels are listed from highest to lo...