Get Lean Eat Clean

Latest Episodes:

Episode 303 - Got Protein? Get ready to rev up your metabolism! Nov 07, 2023

Show notes

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. This process plays a crucial role in maintaining your body's metabolism and can impact weight management.

In this study, overweight males and females were given 30g and 50g of whey protein and then had their metabolic rates measured over a period of time.

The Conclusion: The thermic effect of eating 50g of whey protein was significantly higher (34%) as compared to 30g of whey protein. So protein oxidation may be an important driver of thermogenesis at doses higher than 30 g. These results have concrete implications when choosing a dose of protein to optimize its thermogenic effect!

Episode Resources:

PMID: 30269898

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!

Links:

Watch Get Lean Eat Clean podcast video episodes on YouTube!

How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:

https://www.stepladdersystem.com/

LMNT: A tasty electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks fasting or following low-carb, whole food diets. Free gift with purchase:

DrinkLMNT.com/getleaneatclean

Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :

https://www.upgradedformulas.com/pages/kit?rfsn=6677062.f87541&utm_source=refersion&utm_medium=affiliate&utm_campaign=6677062.f87541

X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!

https://www.anrdoezrs.net/click-100286468-13650338

| Listen to the Get Lean Eat Clean Podcast |

►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210

►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS

| Connect with Brian |

►Website | https://www.briangryn.com

►Instagram | https://www.instagram.com/bdgryn

►Facebook | https://www.facebook.com/getleanandeatclean

►Twitter | https://twitter.com/grynnerwinner

Episode 302 - Interview with Dr. Mike Van Thielan: Unleash Your Superpower, Optimize Focus and Implement Power Routines! Nov 03, 2023

Show notes

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 Routines

- How to Mitigate the Effects of EMF

- Getting in the Zone

- Gaining Focus with Nootropics

and his one tip to get your body back to what it once was!

Connect with Dr. Mike Van Thielan:

https://www.instagram.com/drmike_health4life/

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!

Links:

Watch Get Lean Eat Clean podcast video episodes on YouTube!

How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:

https://www.stepladdersystem.com/

DrinkLMNT.com/getleaneatclean

Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :

https://www.upgradedformulas.com/pages/kit?rfsn=6677062.f87541&utm_source=refersion&utm_medium=affiliate&utm_campaign=6677062.f87541

X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!

https://www.anrdoezrs.net/click-100286468-13650338

| Listen to the Get Lean Eat Clean Podcast |

►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210

►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS

| Connect with Brian |

►Website | https://www.briangryn.com

►Instagram | https://www.instagram.com/bdgryn

►Facebook | https://www.facebook.com/getleanandeatclean

►Twitter | https://twitter.com/grynnerwinner

Episode 301 - Follow These Simple Habits for Quality Sleep 💤 Oct 31, 2023

Show notes

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 Screens (TV, Computer and Phone) (at least 1 hour before bed)

- Sleep in a Dark, Cool Environment (keep the room around 66 degrees)

Try implementing these habits and let me know how it goes! Start with one and build from it and I promise it should help you get quality sleep.

If you have any questions or want to share your routine - email me at brian@briangryn.com. Have a great day!

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!

Links:

Watch Get Lean Eat Clean podcast video episodes on YouTube!

How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:

https://www.stepladdersystem.com/

DrinkLMNT.com/getleaneatclean

Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :

https://www.upgradedformulas.com/pages/kit?rfsn=6677062.f87541&utm_source=refersion&utm_medium=affiliate&utm_campaign=6677062.f87541

X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!

https://www.anrdoezrs.net/click-100286468-13650338

| Listen to the Get Lean Eat Clean Podcast |

►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210

►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS

| Connect with Brian |

►Website | https://www.briangryn.com

►Instagram | https://www.instagram.com/bdgryn

►Facebook | https://www.facebook.com/getleanandeatclean

►Twitter | https://twitter.com/grynnerwinner

Episode 300 - Interview with Dr. Alan Bauman: Biohacking Hair Loss and Latest Advancements in Hair Restoration! Oct 27, 2023

Show notes

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 Loss

- Latest advancements in Hair Restoration

- Supplements for Strong Hair

and much, much more!

Connect with Dr. Alan Bauman:

https://www.baumanmedical.com/

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!

Links:

Watch Get Lean Eat Clean podcast video episodes on YouTube!

How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:

https://www.stepladdersystem.com/

DrinkLMNT.com/getleaneatclean

Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :

https://www.upgradedformulas.com/pages/kit?rfsn=6677062.f87541&utm_source=refersion&utm_medium=affiliate&utm_campaign=6677062.f87541

X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!

https://www.anrdoezrs.net/click-100286468-13650338

| Listen to the Get Lean Eat Clean Podcast |

►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210

►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS

| Connect with Brian |

►Website | https://www.briangryn.com

►Instagram | https://www.instagram.com/bdgryn

►Facebook | https://www.facebook.com/getleanandeatclean

►Twitter | https://twitter.com/grynnerwinner

Episode 299 - Muscle Up with this New Compound (Clinical trial results) Oct 24, 2023

Show notes

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 after 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 physical performance (6 min walk test) compared with participants in the placebo group.

I thought this would be worth sharing with you, especially if you are looking for ways to help increase strength as you age!

Let me know if you have any questions.

Episode Resources:

Supplement used in Study (no affiliation)

https://www.timelinenutrition.com/products/mitopure-softgels

Study:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9133463/

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!

Links:

Watch Get Lean Eat Clean podcast video episodes on YouTube!

How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:

https://www.stepladdersystem.com/

DrinkLMNT.com/getleaneatclean

Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :

https://www.upgradedformulas.com/pages/kit?rfsn=6677062.f87541&utm_source=refersion&utm_medium=affiliate&utm_campaign=6677062.f87541

X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!

https://www.anrdoezrs.net/click-100286468-13650338

| Listen to the Get Lean Eat Clean Podcast |

►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210

►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS

| Connect with Brian |

►Website | https://www.briangryn.com

►Instagram | https://www.instagram.com/bdgryn

►Facebook | https://www.facebook.com/getleanandeatclean

►Twitter | https://twitter.com/grynnerwinner

Episode 298 - Interview with Carlee Hayes: Reach Your Health Potential by Utilizing a Continuous Glucose Monitor (CGM) Oct 20, 2023

Show notes

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 Glycemic Variability

- Importance of Muscle for Managing Blood Glucose

- Meal Timing when Metabolizing Foods

and much, much more!

Connect with Carlee Hayes:

https://www.linkedin.com/in/carlee-hayes-rdn-cd-b64b65b1/

https://www.nutrisense.io/

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!

Links:

Watch Get Lean Eat Clean podcast video episodes on YouTube!

How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:

https://www.stepladdersystem.com/

DrinkLMNT.com/getleaneatclean

Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :

https://www.upgradedformulas.com/pages/kit?rfsn=6677062.f87541&utm_source=refersion&utm_medium=affiliate&utm_campaign=6677062.f87541

X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!

https://www.anrdoezrs.net/click-100286468-13650338

| Listen to the Get Lean Eat Clean Podcast |

►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210

►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS

| Connect with Brian |

►Website | https://www.briangryn.com

►Instagram | https://www.instagram.com/bdgryn

►Facebook | https://www.facebook.com/getleanandeatclean

►Twitter | https://twitter.com/grynnerwinner

Episode 297 - Reset Your Gut & Feel Better Now! Oct 17, 2023

Show notes

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 serves two main functions:

- The foundation of our gut immune system

- Absorb nutrients

What could cause intestinal damage?

- Low HCL and Enzymes

- Antibiotics

- Infections

- Blood Sugar Issues

- Antibodies

- Stress

- Toxins

- Food Allergies/Intolerances

Tips for Optimizing Gut Health:

- Eat Prebiotic Foods (Apples, Asparagus, Garlic, Honey, Artichokes)

- Eat Healthy Fats (EVOO, Coconut Oil, Saturated Fats)

- Eliminate Gluten and Dairy (try for a few weeks to see if causing more harm than good)

- Shop the Perimeter (Focus on fresh, unprocessed foods located on perimeter of store)

- Eat In (Cook for yourself to avoid toxins in your foods)

Let's start prioritizing habits that promote a healthy gut! Have a great day!

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!

Links:

Watch Get Lean Eat Clean podcast video episodes on YouTube!

How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:

https://www.stepladdersystem.com/

DrinkLMNT.com/getleaneatclean

Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :

https://www.upgradedformulas.com/pages/kit?rfsn=6677062.f87541&utm_source=refersion&utm_medium=affiliate&utm_campaign=6677062.f87541

X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!

https://www.anrdoezrs.net/click-100286468-13650338

| Listen to the Get Lean Eat Clean Podcast |

►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210

►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS

| Connect with Brian |

►Website | https://www.briangryn.com

►Instagram | https://www.instagram.com/bdgryn

►Facebook | https://www.facebook.com/getleanandeatclean

►Twitter | https://twitter.com/grynnerwinner

Episode 296 - Interview with Analyze and Optimize: Problems with Restrictive Diets, Increase Your Metabolism and Is Sugar to Blame? Oct 13, 2023

Show notes

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

and much much more!

Connect with Jack & Dalton:

https://lnk.bio/analyze.and.optimize

Birth Control Video:

https://www.youtube.com/watch?v=GbI4mo0inKA

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!

Links:

Watch Get Lean Eat Clean podcast video episodes on YouTube!

How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:

https://www.stepladdersystem.com/

DrinkLMNT.com/getleaneatclean

Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :

https://www.upgradedformulas.com/pages/kit?rfsn=6677062.f87541&utm_source=refersion&utm_medium=affiliate&utm_campaign=6677062.f87541

X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!

https://www.anrdoezrs.net/click-100286468-13650338

| Listen to the Get Lean Eat Clean Podcast |

►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210

►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS

| Connect with Brian |

►Website | https://www.briangryn.com

►Instagram | https://www.instagram.com/bdgryn

►Facebook | https://www.facebook.com/getleanandeatclean

►Twitter | https://twitter.com/grynnerwinner

Episode 295 - It's Time to Level up your Cortisol to DHEA ratio 📊 Oct 10, 2023

Show notes

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 reflects anabolism which builds simple molecules into more complex ones (muscle mass and strength). It’s considered to be one of the most important hormones for overall health, as it plays an important role in numerous bodily functions.

DHEA, together with Cortisol, also plays an important role in maintaining normal blood glucose levels, which are important for proper metabolism of carbs, fats, and proteins. These tests can be done through saliva in which the ideal ratio should be around 5 (Sum Cortisol) to 1 (DHEA) and through blood the ratio should be 0.5 (Cortisol to DHEA).

I recommend checking this ratio the next time you get blood work in order to optimize your vitality. Have a great day!

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!

Links:

Watch Get Lean Eat Clean podcast video episodes on YouTube!

How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:

https://www.stepladdersystem.com/

DrinkLMNT.com/getleaneatclean

Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :

https://www.upgradedformulas.com/pages/kit?rfsn=6677062.f87541&utm_source=refersion&utm_medium=affiliate&utm_campaign=6677062.f87541

X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!

https://www.anrdoezrs.net/click-100286468-13650338

| Listen to the Get Lean Eat Clean Podcast |

►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210

►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS

| Connect with Brian |

►Website | https://www.briangryn.com

►Instagram | https://www.instagram.com/bdgryn

►Facebook | https://www.facebook.com/getleanandeatclean

►Twitter | https://twitter.com/grynnerwinner

Episode 294 - Interview with Dr. Judson Brandeis: Sexual Health, Build Muscle Without Weights, and Increase Vo2 Max! Oct 06, 2023

Show notes

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 episode, we discuss the importance of optimal testosterone along with:

- Habit's to Better Your Sexual Health

- Cutting Edge Technology to Help Build Muscle

- Importance of Increasing VO2 Max

- Dr. Bandeis' P - Long Protocol

and much much more!

Connect with Dr. Judson Brandeis:

https://thetwentyfirstcenturyman.com/

https://brandeismd.com/

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts and Spotify! Until next time!

Links:

Watch Get Lean Eat Clean podcast video episodes on YouTube!

How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:

https://www.stepladdersystem.com/

DrinkLMNT.com/getleaneatclean

Upgraded Formulas hair mineral test (Coupon Code: GETLEAN10) :

https://www.upgradedformulas.com/pages/kit?rfsn=6677062.f87541&utm_source=refersion&utm_medium=affiliate&utm_campaign=6677062.f87541

X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase!

https://www.anrdoezrs.net/click-100286468-13650338

| Listen to the Get Lean Eat Clean Podcast |

►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210

►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS