Get Lean Eat Clean

This week I discuss the importance of prioritizing protein and building strength as we age.  The recommended daily allowance of protein is only 0.8 grams per kilogram of body weight. This is insufficient to maintain and build muscle mass. However, as you get older, the effects of protein are a little bit muted, which is why you should actually be consuming more protein as you get older, especially...

This week I interviewed Primal Health Coach, Admissions Director at the Primal Health Coach Institute, and Podcast host of Health Coach Radio - Laura Rupsis!  In this episode, we discuss her personal health journey along with:     - Laura's Work/Rest Formula  - Importance of Habitual Eating  - The Ancestral Dietary Approach  - How She Improved Her Sleep and Stress Levels and her one tip to get...

This week I discuss the use of deliberate cold exposure and how it can be leveraged to improve mental and physical health.  I believe that cold exposure is a tool that can reduce inflammation, elevate mood by increasing dopamine for a few hours, and potentially increase metabolism. I touch on a study done by Dr. Susanna Soberg, where individuals did 11 minutes of cold immersion per week divided up...

This week I interviewed speaker, podcast host and author of Harder Than Life - Kelly Siegal. Kelly takes personal progress to the next level by continuously improving his physical, emotional, and mental health by working out daily, reading, and practicing mindfulness.  In this episode, we discuss how Kelly overcame a challenging childhood to take charge of his life. We also talk about:  -  His Mor...

This week I discuss a   paper titled - Beyond Appetite Regulation, Targeting Energy Expenditure, Fat Oxidation and Lean Mass Preservation for Sustainable Weight Loss. This paper is relevant because a lot of people try extreme dieting to  lose weight for a wedding or an upcoming event and they regain all of the weight that they lost, and then their metabolic rate is suppressed for years upon end.  ...

This week I interviewed Ashley Armstrong from the Strong Sistas!  Ashley and her sister Sarah run a regenerative farm and are passionate about nutrition, weight training, cooking, and bringing quality food to the masses. In this episode, we discuss how Ashley overcame Raynauds along with:  - Importance of Eating Easy to Digest Foods  - Prioritizing Quality Saturated Fats  - Purpose of Measuring Bo...

This week I discuss my new book - The StepLadder System: 6 Steps to Lifelong Health and Vitality!  This book is not a normal health book with just information. I take you through my 6 month system from A to Z and get you taking action, filling out assessments and most importantly getting results. I discuss my 6 Pillar Blueprint (Clarity, Small Changes - Big Results, Real Sleep, Chill, Eat to Live...

This week I interviewed Kyle Mamounis. Kyle has a PhD in Nutritional Sciences from Rutgers and is currently performing biochemical research. Kyle has an interesting background of trying almost every diet out there and has formed his opinions based on his self experimentation and research. In this episode, we discuss: - PUFA's vs. Saturated Fat's - Is Sugar Really Bad for Us? - The Diet tha...

This week I touch on the importance of looking at your nutrition from the lense of prioritizing nutrient dense foods as opposed to a certain diet.  Marty Kendall from Optimizing Nutrition has a great quote - “Your diet doesn’t need a name or belief system, just enough nutrients.”  I think this can help free you up when it comes to nutrition because it doesn't put any parameters around followin...

This week I interviewed health coach, author and podcast host of The Nourishment Mindset - Dixie Lee Huey! We discussed all about drinking quality wine along with:  - the importance of eating nutrient dense foods,   - tips to nourish your kids,   - eating mindfully to create satiety  - creating a health account to measure your progress and her one tip to get your body back to what it once was! Con...

This week I discuss a randomized control study based on the effects of taking creatine before or after a workout for the best results on an aging population.   Both body composition (lean tissue, and fat mass) along with muscle strength (1-repetition maximum leg press and chest press) were assessed after 32 weeks.  In conclusion, participants who consumed creatine immediately following resistance...

This week I interviewed Primal Health Coach - Ryan Baxter! Ryan explains his journey into optimizing his hormones, overcoming thyroid issues, and improving his gut health. We also discussed the importance of:  - eating more to become healthier  - how to start obstacle races   - the importance of grip strength   - the many benefits of walking and his one tip to get your body back to what it once wa...

This week I discuss a review based on ways to build the most efficient, effective strength program for busy individuals. To summarize:      - Perform at least 4 weekly sets per muscle group (chest, back, legs)  - Use a 6–15 RM loading range (15–40 repetitions can be used if training is performed to failure)  - Perform at least one lower body exercise, and one pulling-, and one pushing exercise for...

This week I interviewed holistic health coach aka "the health goat" - Jared Ralsky!  Jared has worked with 4 different NBA franchises and some of the world’s best athletes, and executives. In this episode, we discuss how to simplify your trip to the grocery store, along with: - what products to avoid and look for with his brand guide,  - circadian health,  - the importance of focusing on &...

This week I discuss the difference between Omega 3 and Omega 6 fatty acids and what role they could play in your health. There are some conflicting views regarding PUFA's so I recommend you do your own research, self experiment and come to your own conclusion.   Omega-3 fatty acids are a group of polyunsaturated fats that are essential to the human body. They are composed of three main compone...

This week I interviewed Dr. Bill Harris. Dr. Harris is the author of more than 300 scientific papers on fatty acids and health. He is a professor in the Department of Medicine in the Samford School of Medicine at the University of South Dakota, the co-inventor of the Omega-3 Index, and the founder of OmegaQuant Analytics. In this episode, we discuss how omega 3's can lower blood triglycerides...

This week I discuss some of the differences between single vs. multiple sets and how it all depends on your time, fitness level and strength training goals. Most importantly, to see results from your strength training sessions, you must overload the muscles with challenging enough effort to cause adaptation to occur. So whether that is one set of 15 or 3 sets of 12 reps there needs to be enough in...

This week I bring back one of my favorite long-time guests - best selling author, podcast host of the B.Rad Podcast, and Elite Masters Athlete - Brad Kearns!  We discussed the importance of building a morning routine along with: - Setting goals in your 50's - Advantages of Micro-Workouts - High Intensity Sprints as You Age - Balancing Stressors in Your Life and much, much more! Connect with Br...

This week I give my high-level thoughts regarding the recent friendly debate between Dr. Anthony Chaffe and Georgi Dinkov (Episode 272).  Even though there are some differences between the Pro-metabolic and Carnivore way of eating there are quite a bit of things that overlap between the two. Such as: - Prioritizing Ruminant Animals (avoid Chicken and Pork) - Limit Gut Stressors (grains, beans, und...

This week I hosted a friendly debate between Bioenergetic Health Researcher, Georgi Dinkov and the Neurosurgeon Carnivore, Dr. Anthony Chaffee! In this episode, we discuss the differences between a carnivore diet and a pro metabolic diet along with:  - 3 amino acids that might get too high on a carnivore diet,   - importance of collagen in your diet  - is sugar or excess cortisol causing obesity  ...

In this micro episode, I discuss an overview of Dr. Ray Peat and his viewpoint on nutrition commonly referred to as "pro-metabolic" or the bioenergetic theory of health.   The Bioenergetic Theory of Health is the idea that the root of all disease is an inability of our cells to produce and utilize energy. The ability to use energy to create structure and function within a cell encompasses...

This week I interviewed health researcher and coach - Jay Feldman! This is Jay's fourth time on the podcast and in this episode, we discuss how to optimize your mitochondrial energy along with: - Ways to Improve Gut Health - Fat Burning vs. Glucose Burning - Constructing the Ideal Diet to Maximize Energy - Does Fructose Cause Fatty Liver Disease? and his one tip to get your body back to what i...

This week I discuss a systematic review and meta analysis looking at 10 pharmacological interventions to help with sarcopenia (muscle loss) as we age.  The 10 interventions were: V itamin D, combined estrogen-progesterone, dehydroepiandrosterone, growth hormone, growth hormone-releasing hormone, combined testosterone-growth hormone, insulin-like growth factor-1, pioglitazone, testosterone and angi...

This week I interviewed  the Director of Performance and Nutrition at Precision Nutrition - Brian St. Pierre! He leads a team of nearly 20 expert coaches, helping individuals of all backgrounds reach their personal and professional goals. In addition, he has worked with a host of professional athletes and sports teams including the San Antonio Spurs, Cleveland Browns, US Open Champion Sloane Steph...

This week I discuss the 3 main types of fats and what role they should play in your diet.  When it comes to cooking with fats, understanding the different types is key. There are three main types of fats to cook with: saturated, monounsaturated, and polyunsaturated. Saturated fats are solid at room temperature and are found in animal products such as ghee, tallow, and lard. They are commonly used...