Get Lean Eat Clean

Latest Episodes:

Episode 233 - New Study: Can Low Carb Help Increase Testosterone?! Mar 07, 2023

Show notes

This week I discussed a Feb 2023 study comparing a normal diet vs. a low carb diet on total serum testosterone and improving erectile function in hypogonadal men with metabolic syndrome.

Testosterone deficiency, also called hypogonadism, is a prevalent condition, affecting around 5 million American men. Eighteen men were evaluated over 3 months. Mean age was 59.8 and 57 years in the control and low-carbohydrate groups, respectively. The participants all had metabolic syndrome and subnormal testosterone levels.

The control group was instructed to continue eating normally but received guidance about healthy eating patterns. The low-carbohydrate group was instructed by a nutritionist, to reduce carbohydrate intake and increase protein and fat intake. Their diet could not contain more than 25–30% carbohydrates per day, aiming for 20–30 g carbohydrates per day. The two diets have the same amount of calories.

The results:

The study demonstrated that a low-carbohydrate diet could reduce weight, systolic blood pressure and abdominal circumference. Furthermore, a period of three months on this diet also raised serum levels of total and calculated free testosterone which could improve erectile function. However, larger studies should be done to demonstrate the potential effect of a low-carbohydrate diet on serum testosterone level and erectile function in hypogonadal men with metabolic syndrome.

Source:

https://bmcendocrdisord.biomedcentral.com/articles/10.1186/s12902-023-01278-6

Table of Results:

https://bmcendocrdisord.biomedcentral.com/articles/10.1186/s12902-023-01278-6/tables/4

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) :

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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 232 - Interview with Dr. Molly Maloof: Supercharging Your Energy, Optimizing Stress and Mitochondria Health! Mar 03, 2023

Show notes

This week I interviewed Dr. Molly Maloof! Dr. Maloof is a best selling author and provides health optimization and personalized medicine to high achieving entrepreneurs, investors, and technology executives in San Francisco and Silicon Valley. In this episode, we discuss the 4 culprits that could reduce your energy along with:

- Her new book - Spark Factor - The Secret to Supercharging Energy, Becoming Resilient, and Feeling Better Than Ever

- The Importance of Protein and Resistance Training

- What Drives Your Mitochondria

- Optimizing Your Stress Levels

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

Connect with Dr. Molly Maloof:

https://drmolly.co/

Her Book: https://www.amazon.com/dp/0063207206/keywords=clean%20eating?&linkCode=sl1&tag=bdgryn-20&linkId=394233ae3ab23fa55b214f734c5a7bc0&language=en_US&ref_=as_li_ss_tl

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 231 - New Study: 20 Hour Fast vs. Exercise for Learning and Memory! Feb 28, 2023

Show notes

This week I discuss a January 2023 study comparing fasting, 90 minute light exercise and high intensity exercise when it comes to upregulating brain-derived neurotrophic factor (BDNF), a protein involved in neuroplasticity, learning and memory, and may underlie some of these neuroprotective effects. Here are the results:

- Fasting for 20 hours caused a 9-fold increase in ketone body delivery to the brain but had no effect on any metric of BDNF in peripheral circulation at rest.

- Prolonged (90 min) light cycling exercise increased plasma- and serum-derived BDNF irrespective of being fed or fasted about 6-8%

- Six minutes of high-intensity cycling intervals increased every metric of circulating BDNF by 4 to 5 times more than prolonged low-intensity cycling; the increase in plasma-derived BDNF was correlated with a 6-fold increase in circulating lactate irrespective of feeding or fasting.

Conclusion: Compared to 1 day of fasting with or without prolonged light exercise, high-intensity exercise is a much more efficient means to increase BDNF in circulation. So go out there and do some high intensity exercise either on a bike, sprinting, rowing, and/or swimming!

Have a great day!

Link to BDNF Study:

https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP283582

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts. 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 230 - Interview with Dr. John Jaquish: Variable Resistance vs. Weight Training, Advantages of X3 Bar and Building Muscle as We Age! Feb 24, 2023

Show notes

This week I interviewed the inventor of the X3 Bar - Dr. John Jaquish!

This was the 3rd time I had Dr. Jaquish on the podcast, and in this episode we discuss all of the advantages of using the X3 Bar, what variable resistance is, along with:

- new products in the X3 line

- building muscle with less joint pain

- Dr. John's daily diet

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

Connect with Dr. John Jaquish:

https://www.jaquishbiomedical.com/doctorj/

https://www.instagram.com/drjaquish/

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts. 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 229 - New Study: Intermittent Fasting + Protein vs. Caloric Restriction! Feb 21, 2023

Show notes

This week I discuss an interesting 8 week study comparing intermittent fasting (5:2) along with protein pacing (IF-P) vs. heart healthy caloric restriction (CR). Protein pacing involves eating an optimal amount of protein at regular intervals throughout the day. Caloric restriction of a heart-healthy diet consists of an increased intake of fruits, vegetables, whole grains, and liquid plant oils and minimal intakes of processed foods, added sugars, salt, and alcohol (65% carbohydrate intake, 20% fat, and 15% protein) [(15, 16)]. In comparison, the IF approach is a modified IF regimen, which allows consumption of 20% to 25% of energy needs on scheduled fasting days (1-2/wk), combined with a protein meal plan consisting of 35% to 45% carbohydrate, 20% to 30% fat, and 30% to 35% protein for 5 or 6 days weekly.

Conclusion: IF-P resulted in greater (p < 0.05) reductions in weight (−9% vs. −5%), total (−16% vs. −9%) and visceral (−33% vs. −14%) fat mass, and desire to eat (−17% vs. 1%) and increased fat-free mass percent (6% vs. 3%) compared with CR.

Episode Resources:

*15: https://onlinelibrary.wiley.com/doi/10.1002/oby.23660#oby23660-bib-0015

*16: https://onlinelibrary.wiley.com/doi/10.1002/oby.23660#oby23660-bib-0016

https://pubmed.ncbi.nlm.nih.gov/36575144/

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts. 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 228 - Interview with Dr. David Spiegel: Power of Hypnosis, Changing Your Relationship with Food and Improving Your Sleep! Feb 17, 2023

Show notes

This week I interviewed Dr. David Spiegel.

Dr. Spiegel is the associate chair of psychiatry and behavioral sciences at Stanford University School of Medicine, the director of the Stanford Center on Stress and Health, and has published over 480 journal articles, and a whopping 13 books on the subject of hypnosis and related topics.

Set aside your preconceived notions regarding what hypnosis “is” and “is not” because Dr. Spiegel is here to help us better understand the power of scientific hypnosis, the neurobiology of hypnosis, and the clinical applications of hypnosis from pain management to sports performance!

We also discuss how underutilized it is and how to do self directed treatments with his hypnosis app Reveri (linked below).

Enjoy the show!

Connect with Dr. David Spiegel:

Hypnosis App: https://www.reveri.com/

https://med.stanford.edu/profiles/david-spiegel

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts. 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 227 - What I Eat in a Day! Feb 14, 2023

Show notes

Today I discuss a typical day of eating for myself and the reasoning behind it!

I have been adding in more whole food carbs (mainly fruit) into my diet to see how it helps me perform and recover. I also have been eating more calories (500 to 700) by implementing a third meal into the day as well. My main goals have been around maximizing my cellular energy and making sure to not overdo certain stressors like low carb and fasting.

I have been low-carb and fasting for years and it was a great journey but over the past 4-6 months I wanted to see how I performed with additional calories and carbs. So far so good and I wanted to give you the rundown of a typical eating day for me! I will put links below regarding some of my favorite foods that I utilize during the day. Hope you enjoy this episode and let me know what you think!

Email me at brian@briangryn.com

Force of Nature

https://forceofnature.com/

US Wellness Meats

https://grasslandbeef.com/

Seatopia

Seatopia.fish to learn more and use code "BrianGryn" for $25 off first order!

Papa Steve's No Junk Raw Bars

https://papasteves.com/

Egglife Egg White Wraps

https://www.egglifefoods.com/

Philosopher Food - Sprouted Almond Butter

https://philosopherfoods.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. 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 226 - Interview with Dynamic Fit Pro's: Morning Routine, Flexible Dieting and Micro-Workouts! Feb 10, 2023

Show notes

This week I interviewed Eric and Chris Martinez of Dynamic Fit Pro's!

Along with being best-selling authors, podcasters, and speakers, Chris and Eric have worked with hundreds of fitness coaches to help them build and scale their online businesses.

In this episode, we discussed:

-The importance of morning routines

-How to be more productive during the week

-Flexible dieting

-How to effectively perform cardio

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

Connect with Eric and Chris Martinez:

https://www.instagram.com/chrisandericmartinez/

https://www.dynamicfitpros.com/book

https://podcasts.apple.com/us/podcast/id1118271108

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts. 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 225 - Study: Early Light Exposure Can Aid in Weight Loss! Feb 07, 2023

Show notes

In this episode I discuss a couple of studies regarding how morning light can help reduce body fat, metabolic function and appetite.

I have discussed the importance of getting out for a morning walk many times, and for many reasons such as mood regulation, productivity, and exercise.

Now we have even more evidence that validates early morning walks!

Reid KJ, Santostasi G, Baron KG, Wilson J, Kang J, Zee PC. Timing and intensity of light correlate with body weight in adults. PLoS One. 2014 Apr 2;9(4):e92251. doi: 10.1371/journal.pone.0092251. PMID: 24694994; PMCID: PMC3973603.

Episode Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3973603/#pone.0092251-Figueiro1

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts. 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 224 - Interview with Dr. Michael Twyman: Heart Disease Prevention, Red Light Therapy and Boost Nitric Oxide! Feb 03, 2023

Show notes

This week I interviewed Dr. Michael Twyman!

He is a board-certified cardiologist who focuses on the prevention and early detection of heart disease. He utilizes the best of conventional and functional medicine to get to the root cause of the patient’s cardiovascular issues.

We discussed his four pillars of optimal health, applications of red light therapy along with:

- What you can do, starting today, to help prevent heart disease

- The important role nitric oxide plays in the health and how to boost it naturally

- The importance of grounding and the best ways to do so

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

Connect with Dr. Michael Twyman:

https://drtwyman.com/

https://www.instagram.com/drtwyman/

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

Links:

Watch Get Lean Eat Clean podcast video episodes on YouTube!

DrinkLMNT.com/getleaneatclean