Get Lean Eat Clean

This week I discuss the importance of eating nutrient dense foods throughout the day to remain satiated which can help with fasting and minimize mindless snacking.   Nutrient density is the sum of all the essential micronutrients packed per calorie per food. Adding nutrient-dense foods into your daily energy budget will help crush your cravings and control your appetite! It's a lot easier to o...

This week I interviewed Best Selling Author, Exercise and Nutrition Scientist Menno Henselmans!  In this episode, we discuss: - Should You Train In a Fasted State? - Training Frequency For Muscle Growth - Can Caffeine Aid Your Workout? - Optimal Routine To Enhance Productivity and his one tip to get your body back to what it once was! Enjoy the show! Connect with Menno: https://www.instagram.com/m...

This week I discuss a new 12 week study "comparing the effects of Intermittent Energy Restriction (IF) versus Continuous Energy Restriction (Calorie Restriction) on cardiometabolic and inflammatory markers, over a 12-week period, in adults with obesity."  The study concluded that "a 12-week intermittent energy restriction (IF), in comparison to a continuous energy strategy (Calorie Res...

This week I interviewed Exercise Science Professor and Physique Scientist Dr. Bill Campbell!    His research is focused on exercise performance and enhancing physiques through resistance exercise and nutrition. He has published three books on sports nutrition, including the NSCA’s Guide to Sport and Exercise Nutrition.  In this episode we discussed: - Principles of Fat Loss - Optimal Protein Requi...

This week I discuss how to deal with summer events and parties that could tempt you to fall off the rails of clean eating. This is the reality of social gatherings and is something to be prepared for in order to either splurge or stay on track. As I talk about in this episode it's important to understand the situation and be prepared a day in advance in order to stay on track to your health go...

This week I interviewed Dr. Tommy Wood! He specializes in studying brain trauma in newborns and his passion is translating that research into lessons we can all use to help us protect our brains as we age. We discussed: - Beneficial Stress for the Brain - How Muscle Mass Relates to Brain Function - Connections between Nutrient Deficiency and Cognitive Decline - Ways You Can Challenge the Brain and...

This week I discuss the importance of having optimal hydration! Working out, sauna, and hot yoga are all beneficial activities but could you be losing too many essential minerals that are playing a key role in your health?  Your main electrolytes are sodium, chloride, potassium, magnesium, calcium, phosphate, and bicarbonate. Of these seven minerals, only three—sodium, chloride, and potassium—are...

This week I interviewed the Founder of Self-Made U - Tracy Pleschourt! She helps men and women create Self-Made wealth and wellness through life coaching. Tracy is a student of her own work and has stopped overeating, overdrinking, and created a multi six figure business while mastering metabolic health. Today, Tracy coaches people all across the country who want to do the same.  In this episode,...

This week I discussed hunger and ways to overcome it throughout the day!  For the most part, hunger is a conditioned response based on certain times throughout the day. By randomly skipping meals and avoiding refined foods we can break this conditioned response of hunger pains throughout the day. Also, avoiding snacking by eating only at the table (not your car, movie theater or on the couch) is a...

This week I interviewed Erik Abramowitz! He is a health coach, certified nutritional therapist, and biohacker. He is an advocate for nootropics and believes in using science to improve people's lives. We discussed all about nootropics, and the supplement industry, how to optimize your foundational health, along with: - mastering the first hour of your day - tips around improving sleep - when t...

This week I want to go through a typical week of my fitness routine and what I think would be optimal for most individuals. Hopefully you will be able to take all or some of this routine and implement it into your life!  Here are what I think should be the cornerstone of a typical week of workouts: - 4 Weekly Strength Training Sessions  - 48 hours of rest between body parts - Upper / Lower Body Sp...

This week I interviewed health coach, podcast host of Accelerated Health Radio and natural supplement expert Sara Banta!  We discussed her health journey along with her son's battle with cancer and how  scalar technology can help you increase your frequency to help support, strengthen and boost your immune system!  We also touched on: - Accelerated Keto Products - Detoxing from Heavy Metals - ...

It is 6 months through the year and what are your health goals for the next part of the year?   lose inches around your waist? get rid of those unwanted pounds we put on over the last 5-10 years ago? have more energy? have a clear mind? sleep better? What's even more important is understanding WHY you want to reach those goals? Have the energy to spend time with our kids or grand-kids Be alive...

This week I interviewed Ari Tulla! He is a San Francisco-based entrepreneur and the co-founder & CEO of the smart nutrition service, Elo, whose mission is to transform food from the leading cause of disease to medicine.  We discussed his journey into creating a cutting edge customized health company, specific biomarkers that are the foundation of optimal performance, what can be done to addres...

This week I discuss what I believe to be one of the greatest health hacks out there! There are so many reasons why I love cold plunging and how it makes me feel that if you haven't added it to your weekly health routine I believe you should!  The benefits below have all been researched and have shown evidence-based results:  Increases your Happiness Boosts your immune system. Combats inflammat...

This week I interviewed former national champion weight lifter and functional nutrition practitioner, Matt Terry!  We discussed his story of battling obesity, becoming a weightlifting national champion along with: - Importance of Eating Fat - Cholesterol's Role in Health - Building Muscle and Losing Fat - How to use Fasting as a Tool and his one tip to get your body back to what it once was! C...

In today's micro episode, I discuss a study (PMID 19589961) that compares the 3 most popular proteins on the market and how effective they are with stimulating muscle protein synthesis. In this study, 18 resistance trained males completed 4 sets of leg press and 4 sets of knee extensions (10-12 Rep range) and then immediately ingested 1 of the following 3 post workout protein drinks: Casein Pr...

This week I interviewed strength training coach Eugen Loki!  We discussed ideal protein intake, losing stubborn body fat, body fat set point theory along with: - Blood Flow Restriction Training - How Many Reps Create the Most Hypertrophy - Training to "task failure" to build muscle and his favorite supplement to get the most muscle gains! Connect with Eugen: https://pheasyque.com/ https://...

This week I discuss what led me down the road of Intermittent Fasting and creating the Simple Intermittent Fasting Journal.  I also touch on how to ease your way into fasting by eliminating snacking, cutting off your eating time at night, and replacing the Standard American Diet with nutrient-dense whole foods. It's never too late to get into fasting so I wanted to share some of the ways I imp...

This week I interviewed the medical director of Diet Doctor and Low Carb Cardiologist, Dr. Bret Scher! We discussed the advantages of living a low carb lifestyle along with: - The truth about Statins and LDL Cholesterol - Lifestyle Tips to Prevent Heart Disease - Ways to Reduce Hunger - Animal vs. Plant Proteins and his one tip to get your body back to what it once was! Enjoy the show! Connect wit...

This week I interviewed online fitness and nutrition coach - Allison Jackson!  We discussed how she became a professional fitness competitor and dials in her diet for competition. We also touched on: - Importance of Protein - Building Muscle for Women - Role of Meditation for Health - Rest and Recovery Tips and her one tip to get your body back to what it once was! Connect with Allison: https://ww...

This week I interviewed research scientist and professor Dr. Dominic D'Agostino! We discussed all about exogenous ketones, how to achieve metabolic flexibility along with: - Intermittent Ketosis - Advantages and Disadvantages of Extended Fasts - Best Ways to Build Muscle - Ways to suppress hunger and his one tip to get your body back! If you love the  Get Lean Eat Clean Podcast , we’d love for...

Get your pen and paper out! Here are a few important blood tests to take to your doctor or a local walk-in lab.  The mainstream medical community emphasizes total cholesterol and total LDL cholesterol readings, and dispenses a prescription statin without digging deeper. An overreliance on this single metric misses the true complexity of heart disease. A better assessment looks at the big picture a...

This week I interviewed Fitness & Lifestyle Transformation Coach and Podcast Host of the Self Love and Sweat Podcast, Lunden Souza!  We discussed the importance of having the right mindset to succeed, making workouts fun along with: - Overcoming excuses - Importance of Self Talk - Taking ownership of your health - Morning Routines and ways to gain energy throughout the day! Connect with Lunden...

This week I discussed why you should try working out in a fasted state and the benefits around it.   Fasted exercise mobilizes stored energy, such as glycogen and fatty acids, as well as ketones, for use during the workout. Demanding that the body use stored energy instead of ingested calories can promote insulin sensitivity and upregulate fat and ketone burning. Bear in mind that fasted exercise...