Get Lean Eat Clean

In this episode, Brian Gryn discusses six reasons why people may struggle with weight loss. He covers topics such as under-eating, lack of muscle, inflammation, poor circadian health, poor thyroid health, and mineral imbalances. Brian provides insights and tips on how to address these issues and achieve sustainable weight loss. He also offers personalized support for individuals on their weight lo...

This week I interviewed nutrition and fitness coach - Brooks Coleman! Brooks and I discuss his top 5 principles that he stands by when it comes to optimizing your health! We also discuss: - Importance of flexible dieting - Problems with too much restriction - Walking as health hack - Brooks weekly lifting routine and his one tip to get your body back to what it once was! Connect with Brooks: https...

Losing belly fat is one of the most common goals among health enthusiasts, weight loss seekers, and middle aged men and women. But why is it so challenging? Belly fat, also known as visceral fat, is not just about aesthetics—it's a significant health concern. It surrounds vital organs and is linked to an increased risk of heart disease, type 2 diabetes, and other chronic conditions. The good n...

This week I interviewed Founder and CEO of MD Lifespan - Dr. Paul Savage! Dr Paul and his team utilize their patent-pending plasma exchange protocol to get your health back in order!  We discussed the process and advantages of plasma exchange for detoxifying from glyphosate, lead, bpa, mercury and arsenic along with: - Daily activities that you can do to minimize toxic load - Optimizing the air an...

This week I discuss a couple of strategies to increase muscle gain and optimize your results in the weight room.  Before diving into specific exercises and training techniques, it's crucial to have a well-rounded workout plan that targets different muscle groups and incorporates various training modalities. A common mistake many people make is focusing solely on isolation exercises like bicep...

This week I interviewed Nutrition Therapist Master - Daina Rasutis! We discussed the advantages of utilizing holistic nutrition along with: - Ways to optimize your sleep - Daina's morning routine - Importance of stool tests - How Daina overcame adult acne and her one tip to get your body back to what it once was! Connect with Daina: https://www.tabletocrave.com/ Click the link below to get st...

In this episode, I discuss how insufficient hydrochloric acid (HCL) can lead to poor nutrient absorption, uncomfortable symptoms, and overall gut health problems. Learn the signs of low stomach acid, discover common causes like chronic stress and poor diet, and get actionable tips to naturally boost your HCL levels. From simple habits like chewing thoroughly to the benefits of apple cider vinegar...

This week I interviewed pro metabolic health coach and podcast host of Energy Balance Podcast - Jay Feldman! We discussed: - Issues with Omega 3's - Best Sources to Cook With - Advantages of eating meat vs. chicken or pork - True Cause of Weight Gain - Best Carbs to Add to Your Diet and much, much more! Studies in Discussion:   https://pubmed.ncbi.nlm.nih.gov/11976221/ https://pubmed.ncbi.nlm....

In this episode, I discuss the importance of body composition and muscle mass for health optimization. I mention the use of DEXA scans to measure body composition and provide optimal body fat percentages for males and females. I explain the difference between visceral fat and body fat, highlighting the health risks associated with excess visceral fat. I emphasize the importance of muscle mass for...

This week I interviewed certified Functional Diagnostic Nutrition Practitioner - Rachel Smith. She helps people with autoimmune diseases, mold illness, hormonal imbalances, and gut issues. She uncovers the root cause of health issues with functional medicine lab testing, and then uses customized nutrition and lifestyle coaching to help people thrive again. We discussed: - Rachel's health journ...

In this episode, I discuss high-intensity repeat training (HIRT) as a game-changing method to boost metabolism and achieve health goals faster. HIRT involves short bursts of high-intensity exercises with  adequate  rest periods, allowing maximal effort and power in each repetition. The key benefits of HIRT include increased metabolic stimulation, reduced stress on the body, and consistent performa...

This week I interviewed pro-metabolic health coach and author of How to Heal Your Metabolism - Kate Deering!  For over 30 years Kate has been involved in the health and fitness industry helping men and women of all ages achieve optimal health by healing their metabolism. We discussed: - Signs of a healthy metabolism - Advantages of eating carbohydrates - How to heal the gut - Importance of monitor...

In this episode, I discuss the pro-metabolic way of eating inspired by Dr. Ray Peat, which focuses on refueling the body with nutrient-dense whole foods and balancing hormones through proper nutrition. I explain that a faster metabolism leads to weight loss and improved overall health. I outline the key principles of pro metabolic eating, including prioritizing whole, unprocessed foods, balancing...

This week I interviewed dietician, author and  nutrition & exercise science educator - Holly Baxter!   As an Accredited Practicing Dietitian and Online Physique Coach, she brings her discipline and first hand experience as a professional athlete to empower clients to achieve their ultimate success through knowledge and dedication. In this episode, w e discuss her health journey and lessons thr...

In this episode, I discuss the importance of consuming enough protein for muscle repair, growth, and overall recovery. I provide a protein diet plan to help listeners easily consume 150 to 200 grams of protein per day with delicious and simple meal ideas. The plan includes meals such as a protein-packed omelet for breakfast, a whey protein shake for a mid-morning snack, grilled chicken breast with...

This week I interviewed sleep and health coach Annika Carroll!   Annika helps busy professionals get quality sleep again, so they can ditch exhaustion and fully show up for themselves, their families and their jobs.  In this episode, we discuss the importance of controlling light in your house, how to shift your circadian rhythm, the best way to sleep through the night, how nutrition and alcohol c...

In this episode, I discuss the benefits of creatine supplementation for muscle growth, overall health, and cognitive function. I highlight five key reasons for using creatine, including increasing cellular energy, combating sarcopenia, preserving muscle during weight loss, supporting cognitive function, and promoting healthy glucose management. I also provide recommendations on dosage, timing, and...

This week I interviewed best selling author, podcast host and empowerment specialist JJ Flizanes! JJ  helps people identify sabotaging patterns and transmute struggle into joy. In this episode, we discuss what is wrong with affirmations along with: - how to get uncomfortable and grow emotionally - the importance of discovering your core wounds - how to manifest what you want - the best way to star...

This week I go through my 5 steps to help you burn belly fat as you age!  The following steps can help improve overall health, reduce visceral fat, and set individuals on the path to success.  Here they are: Increase non-exercise activity thermogenesis to burn more calories throughout the day. Decrease stress through daily meditation to regulate cortisol levels and prevent weight gain. Build muscl...

This week I interviewed Dr. John Lewis.  Dr. Lewis has a passion for educating others about the value of nutrition, dietary supplementation, exercise, and health. In this episode, we discuss his groundbreaking findings surrounding the importance of polysaccharides for brain health and immune function. We also touch on: - the problems with dairy - the advantages of eating plants - his studies aroun...

In this episode, I discuss the concept of satiety and the impact of nutrient-dense foods on cravings and fullness. I explain the difference between high and low satiety foods and provide tips on how to incorporate high satiety foods into your diet. I also discuss the addictive nature of processed foods and share a list of low satiety foods. I address the question of whether nuts and fruits are goo...

This week I interviewed Naturopathic Medical Doctor, Garrett Smith!  Garrett believes that chronic Vitamin A Toxicity & Liver Disease may be at the root of civilization's rapidly rising autoimmune and chronic disease rates.   In this episode we discuss: - what is wrong with Vitamin D supplementation - why you should be aware of Vitamin A toxicity   - foods to avoid if you have Vitamin A to...

In this episode, I share my typical daily eating habits through chronometer and provide insights into my rules of thumb for healthy eating. You can also watch this episode on YouTube for a visual walk-through. Here are the main points: Focus on single ingredient foods and cook at home to have control over what you're putting in your food. Use quality fats like tallow or ghee for cooking, and a...

This week I interviewed Functional Nutritionist and Certified Autoimmune Coach, Risa Groux!   Risa looks at root causes using functional nutrition guidelines, blood and stool tests, and knows that weight loss is a side effect of wellness. In this episode, we discuss her personal health journey with autoimmune along with: - Risa's favorite lab tests to use for her clients - Healing Inflammation...

In this episode, I discuss the concept of zone two cardio and its benefits. Zone two cardio is a sub-maximal aerobic training that helps improve aerobic capacity and overall health. I explain how zone two cardio compares to other forms of exercise and provides tips on how to determine if you're in the zone. I also emphasize the importance of building an aerobic base and incorporating zone two...