Get Lean Eat Clean

This week I interviewed  nutrition and lifestyle coach for high-performing professionals - Philip Pape. Philip also is the host of the popular podcast Wits & Weights. In this episode, we discussed the importance of tracking your food and lifting routine along with: - The pros of flexible dieting - How most people are undereating - Evidence based training to build strength - Eating carbs for pe...

This week I go through my Six-Pillar Health Assessment. I take all my clients through this in my book - The Step Ladder System to understand what areas of health might need more work in the coming year. It's important to self reflect on areas of strength and what areas of your health that you need to focus on!  Here are the six areas we assess: -  Creating Clarity on WHY you want to improve yo...

This week I interviewed Josh Dech!   Josh is an ex-paramedic and Holistic Nutritionist, specializing in gut health. In this episode, we discussed the biggest offenders of gut health along with: - how chronic stress can affect your gut - how low stomach acid could be the cause of your acid reflux - issues with nutrient depletion in our food system - how 93% of the leading causes of death in the USA...

This week I will discuss the significance of magnetism in enhancing our health! In 1956, Dr. Kyoichi Nakagawapublished a study that raised a lot of eyebrows. According to his findings, the Earth's natural magnetic field had declined by at least 50%. This is a staggering figure that brought to attention the importance of understanding the impact of magnetic fields and how they affect our health...

This week I interviewed Dr. Kyle Daigle!  With a fellowship in childhood developmental and neurobehavioral disorders, he's changing the game in healthcare. Dr. Daigle's passion for health and wellness extends to lecturing all around the world on topics like traumatic brain injuries, spinal cord injuries, mold exposure, and childhood development. In this episode, we touch on: - The benefits...

This week I discuss the benefits of utilizing micro-workouts and a couple examples of what to do! A micro-workout is a mini-session that lasts for a short period, usually less than 15 minutes. The primary advantage of micro-workouts is that they are quick and require minimal time commitment. These sessions can be executed anywhere and anytime, even during the busiest day.  This level of freedom he...

This week I interviewed best selling author, former professional triathlete and podcast host of the B.Rad podcast - Brad Kearns!  In this episode, we discuss Brad's rise through the ranks of being a professional triathlete in the 80's along with: -  Importance of Zone 1 Training -  Problems with Restrictive Diets  -  Value of Having Muscle Mass as We Age -  Hormetic Stressors and Recovery...

This week I discuss the benefits of using an infrared sauna!  I have been using one over the last few years and find it's very helpful for creating quality sleep. I thought I would touch on some the main health benefits for using a sauna: The passive cardio activity started by a sauna session stimulates circulation similar to exercise, giving you one more tool to help your body be active witho...

This week I'm rebroadcasting my interview with metabolic and diabetes scientist, and author of Why We Get Sick - Dr. Ben Bikman!   In this episode, we discussed a wide array of topics including the role of insulin in the body, calories vs. insulin, how to break a fast, the importance of salt in the diet, and fermenting foods for overall health!  Enjoy this insightful interview with Ben and be...

This week I discuss a study comparing the effects of strength and hypertrophy of a fasted workout vs a fed workout.   Forty men were randomly allocated to 2 matched groups: 20 practicing whole-body resistance training in the late afternoon in a fasted state and 20 training in the late evening in a fed state (FED). Both groups performed 4 days per week of whole-body resistance training (∼75%-85% 1-...

This week I interviewed  Reed Davis! He is a Board Certified Holistic Health Practitioner (HHP) and Certified Nutritional Therapist (CNT). He also is the Founder of Functional Diagnostic Nutrition® (FDN) and the FDN Certification Course with over 4,000 graduates in 50 countries. In this episode, we discuss how he started FDN along with: - What is Metabolic Chaos - How functional lab screenings can...

This week I discuss a 1 month study that compares the effects of ultra processed foods vs. unprocessed foods on calorie consumption, weight loss/gain, fat mass...etc.   Each subject followed an ultra-processed diet for 2 weeks & a non-processed diet for 2 weeks. Menus rotated on a 7-day schedule, and the meals were designed to be well matched across diets for total calories, energy density, ma...

This week I interviewed Functional Diagnostic Practitioner Dustin McFarland!  Dustin explains his health journey from going Vegan to an Omnivore and his experience as a natural bodybuilder along with: - Importance of Managing Blood Sugar - Ways to Improve Gut Health - Problems with Modern Wheat - His Daily Routine and his one tip to get your body back to what it once was! Enjoy the show! Connect w...

This week I discuss a study which looks into how different doses of protein could affect your metabolic rate!  This is referred to as TEF or the thermic effect of food which refers to the increase in metabolic rate as a direct result of digesting, absorbing, and assimilating the consumed nutrients. In simpler terms, it's the energy expenditure your body experiences while breaking down food. Th...

This week I interviewed holistic physician, biohacking expert, and best selling author Dr. Mike Van Thielan!   In December of 2023, Dr. Mike published The IZOD Method ™- Unleash Your Superpower in which he discusses how to find purpose in life, optimize focus and productivity, free-up valuable time, and live stress-free.  In this episode, we discuss this along with:  - Dr. Mike's Power Routine...

This week I discuss the importance of developing a nightly routine that helps promote a quality night's rest! Focusing on a few principles should help you fall asleep faster and get better REM sleep. Here are a few habits to start with: - Eat an Early Dinner (give yourself 3-4 hours before bedtime) - Walk after Dinner (10-20 minute walk to help with blood sugar and digestion) - Eliminate Scree...

This week I interviewed Dr. Alan Bauman! Dr. Bauman is the founder and CEO of Bauman Medical, an international leading treatment center in the field of hair restoration. He has been at the forefront of exploring the connection between hair loss and biohacking.  In this episode, we discuss:   -  What are the main causes of hair loss in both men and women? - Lifestyle Habits to Help Prevent Hair Los...

This week I discuss a  randomized placebo-controlled clinical trial on  a polyphenolic compound called Urolithin A, which is typically found in berries, pomegranate and walnuts.  This study highlighted that a fter 4 months, participants who received a daily 500 mg dose Urolithin A had a significant improvement in muscle strength (12%), mitochondrial signature,  aerobic endurance (VO2Max) and physi...

This week I interviewed Carlee Hayes!   Carlee is a Registered Dietitian Nutritionist (RDN) and the Senior Nutrition Manager for Nutrisense , a company utilizing continuous glucose monitors (CGMs) to build personalized diet and lifestyle plans. In this episode, we discuss how to utilize a CGM to optimize your health along with:  - Tracking  Postprandial Glucose  - How Certain Foods affect Your Gly...

This week we discuss the importance of gut health!   Our bodies contain numerous mucosal barriers. They are a mucous membrane made of a layer of epithelial cells that protect the internal environment from the external environment. This membrane lines the digestive, respiratory, and reproductive tracts as well as the eyes. Our primary focus is the digestive tract.  The intestinal mucosal barrier se...

This week I interviewed Dalton from Analyze and Optimize!  Dalton and Jack research and explore health from the bioenergetic viewpoint originated from Dr. Ray Peat. In this episode, we discuss some of the issues with birth control, along with:  - Bioenergetic Viewpoint of Metabolic Health - Is Sugar to Blame for Obesity? - The Problem with Restrictive Diets - Dalton's Metabolic Boosting Foods...

This week I discuss another important marker of building optimal health: Cortisol to DHEA ratio.  Georgi Dinkov mentioned this important ratio month's ago and I have been learning about it through my FDN Certification. Cortisol is produced by the adrenal glands and is produced in response to daily stress, emotional upset, infections and surgery. DHEA is also produced in the adrenals. DHEA refl...

This week I interviewed Dr. Judson Brandeis!  Dr. Brandeis  is a board-certified urologist who currently practices men’s health and sexual medicine in Northern California. He also is the lead author of the book - 21st Century Man - in which 60 board-certified doctors and men’s health experts offer advice and insider secrets to recover and maintain your physical, mental, and sexual health.  In this...

This week I am discussing HRV (heart rate variability) and how it can be used to help optimize your daily performance and health.   HRV is  a measure of the time between heartbeats. HRV measures vary by person and over time, fluctuating based on lifestyle choices and lived experiences, from stress levels to sleep patterns, exercise habits, and levels of physical exertion the body, day-to-day.  Pay...

This week I'm excited to rebroadcast a previous episode with Neuroscientist, Keto Researcher, and Professor - Dr. Dom D'Agostino and health coach and researcher, Jay Feldman!  This episode was a friendly debate discussing a myriad of topics such as: - What is the Preferred Fuel Source for the Brain - Is the Clinical Keto Diet Healthy in the Long Term - Glucose Oxidation vs. Fat Oxidation -...