Get Lean Eat Clean

Latest Episodes:

Episode 263 - Don't Stop Moving: The Science Behind Moderate Intensity Walking Exercise for Overweight or Obese Individuals Jun 20, 2023

Show notes

In this episode, I discuss how incorporating walking into your daily routine as a low-impact and achievable form of physical activity can support health and well-being.

Many studies have shown that walking is one of the most effective ways to reduce abdominal fat (in particular visceral fat that lays around your abdomen), improve insulin resistance (become more insulin sensitive), and reduce serum cytokines (inflammatory markers).

Lastly, walking induces chemicals in the brain that promote feelings of happiness and well-being, which can reduce stress and anxiety.

Hopefully today's episode will inspire you to get outside, enjoy some great weather and start walking! Oh and bring someone with you as well!

Study links:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5667627/

https://pubmed.ncbi.nlm.nih.gov/15580192/

https://record.umich.edu/articles/group-nature-walks-linked-improved-mental-health/

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 262 - Intermittent Fasting Testimonial: Mac McKew Lost 50lbs! Jun 16, 2023

Show notes

This week I interviewed 62 year old Mac McKew who lost 50 lbs through intermittent fasting, whole foods and resistance training!

Hopefully, Mac's story of weight loss and health will inspire you. He weighed 225lbs in March of 2020 and on September 24th that same year, the scale read 172 lbs. Since then, Mac has maintained a body weight that ranges between 170-175 lbs.

In this episode, he shares all his tips when it comes to getting started with intermittent fasting, his ways to avoid decision fatigue, and his daily routine when it comes to exercise and eating whole foods!

Connect with Mac McKew:

coachmacq@gmail.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 261 - Feeling blue? Implement these habits 🤔 Jun 13, 2023

Show notes

This week I discuss how mental health is equally as important as our physical health.

Unfortunately, mental health often takes back seat priority in our busy lives. It is about time we prioritize our mental health and focus on building healthy habits that will help us maintain mental and emotional wellness.

Here are some habits that can help boost your mental health:

- Prioritize Sleep

- Exercise Regularly

- Practice Mindfulness

- Connect with Others

- Eat Healthy

- Talk with Someone

Small steps every day can make a big difference in the long run. So start incorporating these simple yet effective healthy habits into your daily routine and see the transformation in your mental health!

Have a great week!

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 260 - Interview with Ultra Endurance Athlete Luke Tyburski: Overcoming Depression, and Becoming a High Achiever! Jun 09, 2023

Show notes

This week I interviewed Ultra Endurance Athlete, Author, Speaker and Coach Luke Tyburski!

We discussed his life journey through overcoming depression, binge eating and insomnia through becoming an ultra endurance athlete, along with:

- His Incredible Run from Morocco to Monaco

- Generating Momentum with 1% Thinking

- How to Get Started with Running

- Becoming a High Achiever

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

Connect with Luke Tyburski:

https://luketyburski.com/

https://www.instagram.com/luketyburski/

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 259 - Tips to Optimize Your Sleep/Wake Cycles Jun 06, 2023

Show notes

This week I discuss some simple habits to help optimize your circadian rhythm in order to have the best night's rest possible!

As you age, your circadian rhythm may change, and you may experience more sleep problems. For example, you may have trouble falling asleep or staying asleep. This is because the natural levels and timing of melatonin production, a hormone that regulates sleep, alters. Additionally, older adults may produce less melatonin. This can affect your ability to sleep well at night, which in turn can reduce concentration and productivity during the day.

Here are a few tips to help optimize your sleep - wake cycles:

- Go to bed and wake up at the same time everyday (even weekends)

- Get natural light early in the day and avoid blue light later in the evening (check out bluelight blocking glasses)

- Finish eating at least 2-3 hours before bedtime

and lastly weekly exercise can help relieve stress and improve the quality of your sleep!

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 258 - Interview with Dr. Don Vega: Importance of Sleep, Mindset and Circadian Rhythm when Losing Weight Jun 02, 2023

Show notes

This week I interviewed Dr. Don Vega. Dr. Vega is a registered dietitian, strength and conditioning specialist, and lifestyle mentor based in Costa Rica with more than 24 years of health education experience.

As the founder of the wellness brand Kilosophy, he established his business with one vision in mind: “Reversing metabolic disease through a fit, happy, and healthy society.”

In this episode, we discussed his new book, The Science of Losing Weight, along with:

- The Problems with Traditional Diets

- The Importance of Sleep

- Fixing Circadian Rhythm to Lose Weight

- 3 Steps to Reprogram Your Mind

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

Connect with Dr. Don Vega:

https://www.kilosophy.la/

Book - The Science of Losing Weight: https://www.amazon.com/-/es/Dr-Donald-Vega-Brenes/dp/B0C1HRT979

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 257 - Satiety Index: Stay Full Longer! May 30, 2023

Show notes

This week I discuss the importance of satiety when it comes to constructing your daily meals!

As I mentioned in the last micro podcast, eating slowly is one piece to creating satiety while another piece is eating nutrient dense foods. Food quality matters and I referenced both the Food Satiety Index performed by The University of Sydney in Australia and Marty Kendall with Optimising Nutrition. The main takeaways from them are:

- Processed carb-and-fat combo foods like croissants, cakes, and doughnuts scored poorly. High-protein foods like meat and fish scored well

- GLP-1, our primary satiety hormone, tends to be influenced by nutritious food

- Protein %, potassium, fiber, calcium, and sodium have the greatest influence on satiety

So to conclude, if your goal is to lose weight and improve your metabolic health over the long term without unbearable hunger, you need to increase the satiety value of the food you eat per calorie.

Have a great week!

Episode Links:

https://optimisingnutrition.com/

https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods

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 256 - Interview with Dr. Rob Bell: Mental Toughness, Power of Time and Importance of Patience! May 26, 2023

Show notes

This week I interviewed Dr. Rob Bell!

Dr. Rob was the mental coach for multiple winners on the PGA Tour, Indy Eleven, and University of Notre Dame. He has also written eight books on Mental Toughness and has an awesome sport psychology podcast called Mental Toughness Podcast. We discussed what he has learned from coaching mental toughness with high level athletes along with:

- Hinge Moments in Life

- Power of Time

- Recovery of the Mind

- Importance of Patience and

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

Connect with Dr. Rob Bell:

https://drrobbell.com/

https://drrobbell.com/mental-toughness-podcast/

https://drrobbell.com/mental-toughness-books/

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 255 - Improve your Digestion and Weight With This Simple Tip! May 23, 2023

Show notes

This week I discuss the importance of eating slowly and the importance it can play in your health. Most of us lead hectic, fast-paced lives, so it’s understandable that we might try to rush our meals. But eating quickly does us no favors.

When we eat too quickly we end up eating more than we need, which leads to poor digestion, weight gain, and lower satisfaction from eating. Eating slowly, in contrast, makes for better digestion, easier weight maintenance – and much greater satisfaction from our meals.

Some helpful tips in order to start eating slower:

- Use small plates and different utensils (chopsticks)

- Put down your utensils between bites

- Only eat at the table (avoid cars, theaters and couches)

- Set time aside to eat (at least 20-30 minutes)

Eating slowly is a simple tip that can make an impact on your health and is worth implementing right away! Let me know if you have any questions and if this is something you are going to try!

Have a great week!

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 254 - Interview with Dr. Krista Scott-Dixon: Precision Nutrition, Intuitive Eating, and Appetite Regulation! May 19, 2023

Show notes

This week I interviewed Dr. Krista Scott-Dixon!

She was the Director of Curriculum at Precision Nutrition, one of the largest and most respected private nutrition coaching and education companies in the world. She is the author of several books, including Why Me Want Eat, and co-author of The Essentials of Nutrition Coaching for Health, Fitness, and Sport textbook. She currently is the Product Director at Simple, a nutrition app with global reach, responsible for designing evidence-based nutrition and health behaviour changes.

In this episode, we discuss how to thrive through listening to your body along with:

- Dr. Scott's eating routine

- How to establish a baseline for calories

- Her principles of a healthy diet

- Importance of circadian rhythm eating

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

Connect with Dr. Krista Scott-Dixon:

https://stumptuous.com/stumptuous-faq

https://www.amazon.com/Why-Me-Want-Eat-ckedupitude/dp/1544812299

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