Get Lean Eat Clean

Latest Episodes:

Episode 243 - New Study: Muscle Mass Enhances Survivability of Chronic Disease! Apr 11, 2023

Show notes

In this episode, I discuss a five year observational study assessing the relationship between biochemical markers of nutritional status, body composition and survival in hemodialysis patients.

Fifty-three hemodialysis patients were included in the study. Serum albumin, prealbumin, and IL-6 levels were measured, as well as body weight, body mass index, fat content and muscle mass.

The results of the study correspond that a higher amount of muscle mass was associated with a better survival rate. The likelihood of surviving more than five years increased in each higher muscle mass quartile and was the highest for patients with the greatest muscle mass.

This study clearly showed that, Independent of fat mass, survival was higher in those with higher muscle mass.

So the main conclusion is that our focus should be on prioritizing hypertrophy with resistance training to maintain or build muscle as we age. We get so caught up in losing fat mass but building muscle makes you more insulin sensitive and is also protective as we age!

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!

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

https://www.21dayfastingchallenge.com/

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 242 - Interview with DJ Trahan: Battling Tiger at the US Open, His Master's Golf Experience and Gaining Inner Peace Using Plant Medicines Apr 07, 2023

Show notes

This week I interviewed health advocate and PGA Tour winner - DJ Trahan!

In this episode we discussed DJ's experience as a professional golfer such as playing in the 2008 U.S. Open against Tiger Woods and the Masters with Freddie Couples!

We also touched on:

- The lessons golf has taught him through the years

- How his spirituality changed his life and golf game

- DJ's healing journey using plant medicines (like ayahuasca)

Along with his morning routine and his must read favorite book!

Enjoy the show!

Connect with DJ Trahan:

https://www.instagram.com/djtrahanjr/

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!

DrinkLMNT.com/getleaneatclean

https://www.21dayfastingchallenge.com/

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 241 - New Study: Higher Carbs Could Affect Sleep Quality! Apr 04, 2023

Show notes

Today's episode features a recent study comparing 3 days of lower-protein, higher-carb dieting vs. higher-protein, lower-carb dieting effects on sleep quality, sleep efficiency and time to fall asleep with the same total calorie intake.

They found that there were differences in sleep efficiency, sleep latency, and REM and N1 sleep stages as well as marked differences in REM sleep latency and cortical arousals were detected.

The higher-carb, lower-protein condition resulted in higher sleep quality, efficiency and a shorter time to fall asleep. It also reduced energy intake the next day, primarily due to reduced snacking.

Interesting finding from this short term study and it might be something you could experiment with to see how it affects your sleep quality! I would just have that last meal of the day be about 3-4 hours before bed to allow for adequate digestion and see which macronutrient ratio best fits your needs!

Let me know if you're going to try this to help your sleep quality!

Enjoy the Masters! Talk to you on Friday!

Episode Resources:

https://www.mdpi.com/2072-6643/14/24/5299

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!

DrinkLMNT.com/getleaneatclean

https://www.21dayfastingchallenge.com/

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 240 - Interview with Dr. Michael Turner: Thyroid Function, Increase Testosterone, and Stay Sharp at Any Age! Mar 31, 2023

Show notes

This week I interviewed Dr. Michael Turner!

Dr. Turner is a graduate of Stanford University, Harvard Medical School and The Mayo Clinic and has treated over 10,000 patients since 2009. He practices Integrative Medicine in his own national concierge practice, providing personalized approaches to help people achieve their optimal state of health. We discussed:

- Achieving Optimal Thyroid Function

- Natural Ways to Boost Testosterone

- Strategies to stay sharp at any age

- Dr Turner's experience with passing the Navy SEALS fitness test

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

Connect with Dr. Michael Turner:

https://www.michaelturnermd.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!

DrinkLMNT.com/getleaneatclean

https://www.21dayfastingchallenge.com/

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 239 - New Study: Intermittent Fasting increased autophagy and increased tumor suppressor P53! Mar 28, 2023

Show notes

This week I discuss a new study in which twenty-five healthy young males were recruited and performed 17–19 h/day fasting for 30 days.

In this explanatory study, Ramadan fasting (RF) was used to investigate the effects of prolonged IF on autophagy, inflammasome, and senescence activity in mRNA levels. Main conclusions from the study were the following:

Fasting 17 to 19 hours per day for 30 days increased autophagy and increased tumor suppressor P53.
Autophagy increased, favorable changes were made in the inflammasome hub, and there was a decrease in senescence-associated-signaling molecules.
P53 helps repair DNA damage, prevents senescence, and contributes to reduced atherogenic risk.

One downside of the study was the fact that none of the participants' sleeping, eating, and exercise habits were recorded which might influence autophagy, inflammasome, and senescence mRNA expression.

Either way, I thought this would be an interesting study to share and if you have any questions feel free to email me at brian@briangryn.com. Have a great week!

Episode Resources:

https://www.sciencedirect.com/science/article/pii/S2666149723000063

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!

DrinkLMNT.com/getleaneatclean

https://www.21dayfastingchallenge.com/

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 238 - Interview with Dr. Neil Paulvin: Optimal Supplements for Health, Increase Testosterone and Fix Brain Fog Mar 24, 2023

Show notes

This week I interviewed New York City based anti-aging and integrative medicine practitioner, Dr. Neil Paulvin!

Dr. Paulvin uses an evidence-based approach to functional medicine using cutting edge advances in science, technology, and personalized precision medicine to help patients heal, thrive, and optimize their human potential.

In this episode, we discuss:

- Tips to Optimize Testosterone

- Dr. Paulvin's favorite supplements to optimize healthspan

- Way's to Fix Brain Fog and Headaches

- Advantages of Red Light Therapy

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

Connect with Dr. Neil Paulvin:

https://doctorpaulvin.com/

https://www.youtube.com/channel/UCNRN9rYrUcToDNI91Qepgcw

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!

DrinkLMNT.com/getleaneatclean

https://www.21dayfastingchallenge.com/

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 237 - Q & A: Building Muscle, Supplements and What to Eat Mar 21, 2023

Show notes

This week I answered a few questions about building muscle as we age, effective exercises for building muscle, when is the best time to workout, what frequency should you workout at, key nutrients, and supplements for building muscle.

Hopefully this episode will help motivate you that it's never too late to build and maintain muscle mass. If you have any additional questions please let me know. 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!

DrinkLMNT.com/getleaneatclean

https://www.21dayfastingchallenge.com/

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 236 - Interview with Chris Mirabile: Human Longevity, Causes of Aging and Reverse Your Biological Age! Mar 17, 2023

Show notes

This week I interviewed Chris Mirabile - the CEO of Novo's - a human longevity company! In this episode, we discuss:

- The 12 Hallmarks of Aging

- How to Reverse Your Biological Age

- Increase energy, metabolism, and cognition with NMN

- Lifestyle Changes to Feel Younger

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

Connect with Chris Mirable:

https://slowmyage.com/

https://www.instagram.com/slowmyage/

https://novoslabs.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!

DrinkLMNT.com/getleaneatclean

https://www.21dayfastingchallenge.com/

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 235 - Eat this Food to Optimize Health Mar 14, 2023

Show notes

This week I touch on the importance of adding liver into your life!

Even if you don't like the taste of it there are many ways to consume it such as desiccated liver in tablets or liver crisps. My wife has been making it a couple times a month with onions and I enjoy the taste of it! Why add liver into your diet? Well, here are some reasons for it:

- B Vitamins help convert food into energy, red blood cell formation, fat metabolism and supports digestion

- Vitamin A to support skin health, reproduction, vision and immune function

- Vitamin K2 is an essential nutrient which helps with calcium balance and directs calcium into your bones

- Choline helps support cognitive performance, may help prevent anxiety and mood disorders

- Contains protein and all essential amino acids (in particular - high in leucine which can help with muscle building)

These are just a few reasons why adding liver to your diet about twice a month would be beneficial and help optimize your health!

If you have any questions feel free to email me at brian@briangryn.com or comment below!

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!

DrinkLMNT.com/getleaneatclean

https://www.21dayfastingchallenge.com/

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 234 - Interview with Danny Roddy: Increase Metabolism, Underactive Thyroid and Importance of Carbs! Mar 10, 2023

Show notes

This week I interviewed independent health researcher, coach, bestselling author, and host of Generative Energy Podcast - Danny Roddy!

We discussed how to live a pro metabolic life along with:

- the importance of measuring temperature and pulse

- Danny's experience with the carnivore diet

- Fat oxidation vs. Glucose oxidation

- Important Labs to get measured

- Ways to Increase Metabolism

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

Connect with Danny Roddy:

https://t.me/s/dannyroddy

https://substack.com/profile/2455944-danny-roddy

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!

DrinkLMNT.com/getleaneatclean

https://www.21dayfastingchallenge.com/

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 |