Get Lean Eat Clean

This week I discuss a study that was done in February 2019, which looked at the association between push-up exercise capacity and future cardiovascular events among active adult men. The study found that participants who were able to complete more than 40 push-ups had a significantly lower risk of incident cardiovascular disease events compared to those who completed fewer than 10 push-ups. The st...

This week, I had the pleasure of interviewing Dr. David Bilstrom! Dr. Bilstrom shared his transition from a rehabilitation physician to a functional medicine practitioner and explained how functional medicine seeks to identify the root causes of chronic health issues, offering a more holistic approach to treatment. He highlights the immune system's role in autoimmune diseases and underscored t...

In this episode of the Get Lean, Eat Clean podcast, I discuss a recent press release from the American Heart Association that claimed 8-hour time-restricted eating is linked to a 91% higher risk of cardiovascular death. However, I highlighted the limitations of the study, which was based on self-reported dietary information and did not consider other factors that may affect health. I also question...

This week I interviewed  evolutionary biologist Brad Marshall! We did a deep dive into human metabolism and Brad's new Emergence diet along with: - Ways to test your Metabolic Rate - Brad's theory of eating Low BCAA's - Supplements that may help improve your metabolism - How Brad decreased his Fasting Blood Glucose - What Fats should you cook in and much much more! Connect with Brad Ma...

This week I discuss the rise of seed oils in our diet and their potential impact on our health. I explain that linoleic acid, which is found in seed oils, makes up a significant portion of our modern diets (6-10% of caloric intake). Our consumption of seed oils has increased with intake of processed foods, leading to an imbalance in our diet. Linoleic acid is unstable and can cause inflammation an...

This week I interviewed the co-founders of a new functional mushroom company - Troop!   Stephanie and her co-founder Jake share their experiences with incorporating functional mushrooms into their daily routine, the unpredictable yet exciting future of the industry, how to improve your sleep with reishi mushrooms, and how they plan to disrupt and dominate the market with Troop! Visit https://trytr...

In this episode, we will explore the link between daily step count and serum testosterone levels among men in the United States, highlighting the crucial role of testosterone in body composition and metabolic health.  I delve into the specifics of the study, shedding light on the relationship between daily step count and testosterone levels. Additionally, I offer practical tips for enhancing testo...

This week I interviewed podcast host of 40+ Fitness, author and trainer Allan Misner!  Allan is the creator of the thriving 40+ Fitness Community, providing one-on-one and group fitness coaching, nutritional guidance, and personal training for clients over the age of 40. In this episode, we discuss: - Allan's road to losing 66 pounds over 11 months - Importance of consistency for reaching your...

In this episode, I discuss the importance of building muscle strength as we age and provide tips for achieving this goal. I emphasize the benefits of resistance training and highlight the negative consequences of losing muscle mass. I also stress the importance of consistency and effort in resistance training, as well as consuming enough protein for muscle growth. Additionally, focusing on the nee...

This week I interviewed author, podcast host and entrepreneur Nick Hutchison.  Nick has dedicated his life to helping millions of readers take action on the information they learn and rise to their potential through his books, speaking, and personal brand.  In this episode, we discuss Nick's best tips to implement what you read along with:  - how to set SMART goals with your books  - replace s...

This week I discuss some of the benefits of sprinting to add to your weekly or bi-weekly routine. You can sprint on land but you could also do it in the pool, on the row machine, the rogue echo bike(that's what I do) or even jump rope! Why add sprinting to your routine? Two main reasons are:  - When you launch into a sprint, you're not just moving fast—you're engaging a special group o...

This week I interviewed  Dr. Dylan Petkus! Dr. Petkus is a physician, researcher, and health optimization expert who takes an integrated approach to sleep apnea. In this episode, we discuss the importance of sunlight to help with sleep quality along with: - Routines to implement to help with your sleep - How to naturally combat sleep apnea - Importance of box breathing to help with snoring - Creat...

This week I discuss how essential quality sleep is and tips on ways to optimize it! As an adult, having between 7 to 9 hours of sleep is the sweet spot for optimal health. Anything less than 6 hours and more than 9 hours could play a role in contributing to weight gain.   Just like I recommend using a food diary, I would also recommend a sleep diary as well. Sleep debt is cumulative, meaning that...

This week I interviewed stem cell consultant Darlene Greene.  Did you know that by age 35, you have lost over half of your stem cell activity and by age 60, you will have lost almost all of your stem cell activity? Darlene and I discuss how you can utilize stem cell patches to potentially take back your health! We also discuss:  - How Darlene's husband has improved his battle with alzheimers b...

This week I discuss how to master the power of willpower!  Now more than ever we are bombarded with ads for high-calorie treats. Fast, cheap, processed food is readily available 24 hours a day, seven days a week. Marketers know exactly your habits and temptations when it comes to buying. R esisting temptation is likely to deplete willpower, chipping away at the resolve of even highly motivated die...

This week I interviewed philanthropist and entrepreneur, Cathlene Miner!  In this episode, we discuss how she remains being fit after 50 as a stay at home mom, along with:  -  Her daily routine to master the day - The challenges and successes of creating and sustaining a global nonprofit   -  Social media, the good the bad and what it’s doing to our children and her one tip to get your body back t...

This week I discuss a review article regarding the current literature on the impact and long-term consequences of veganism on vulnerable populations (children, adolescents, pregnant and breastfeeding women). It focuses on the many deficiencies that might arise from a strictly vegan diet. Some of these are deficiencies of vitamin B12, protein, vitamin D, calcium and being prone to mental health pro...

This week I interviewed the author of The Great Plant Based Con - Jayne Buxton!  n this episode, we discuss how diets that exclude animal foods can damage your health along with: - K ey nutrients you might be lacking if you avoid animal protein - Why does a powerful rich church want to take meat off your plate - Are cattle to blame for our climate change? -  The  shocking origin of your Kelloggs C...

I recently reviewed a study  (PMID = 37133323), where researchers put middle-aged non-resistance-trained subjects on one of the following two workouts (BODYWEIGHT Resistance Program and FREE Weight Program) to see which performed the best for 8 weeks. - MRI used to measure muscle cross-sectional area before and after for the four quadriceps muscles - The bodyweight group increased quadriceps size...

This week I interviewed CEO of Activation Products - Ian Clark!  Ian has  developed the most effective protocols and pure products that support natural healing. In this episode, we discuss how Ian survived after having a terminal disease at age 46 and how he is thriving at age 66! We also touch on: - The powerful effects of Marine Phytoplankton - How Ian feels his best at 66 - Ian's optimal di...

Maintaining a healthy routine can pose challenges when traveling for business or pleasure. In an effort to assist you in staying on track, I've compiled my top tips to prioritize your well-being while on the road! - Be prepared with healthy options such as clean health bars or a raw nut mix to snack on when all your options are junk food.  - Rather than spending your money and caloric intake o...

This week I interviewed health and wellness expert and functional wellness coach Linn Rivers!  In this episode, we discuss her steps to go from chronic illness to vibrant wellness along with:  - Shifting your mindset to get optimal results   - Issues with antibiotics on gut health  - Linn's daily routines to staying in alignment  - Tips to make 2024 your best year and her one tip to get your b...

This week I discuss my thoughts on getting abs and decreasing inches around your waist!  These tips are from my personal experience and my work with my clients. I think it's important to understand your body composition with a Dexa scan and to track calories for a week to understand your daily habits. Then I would focus on starting something and stopping something that is not serving your heal...

This week I interviewed  board-certified pediatrician and obesity medicine physician  Dr. Sheila Carroll!  Dr. Carroll  is dedicated to helping children achieve their best health by working exclusively with parents who are willing to focus on modifying their own behaviors to ultimately improve their child's health. In this episode, we discussed how to incorporate healthy habits for your kids a...

This week I discuss a study comparing the effects that two different breakfasts (eggs vs. bagels) have on  plasma glucose, insulin, ghrelin response, and energy intake!    In this study, researchers gave males an isocaloric (this means that the total number of calories were the same) egg or bagel breakfast. The egg-based breakfast consisted of 3 scrambled eggs and 1.5 pieces of white toast. Total...