Get Lean Eat Clean

This week I interviewed Best Selling Author, Exercise and Nutrition Scientist Menno Henselmans! In this episode, we discuss: - Should You Train In a Fasted State? - Training Frequency For Muscle Growth - Can Caffeine Aid Your Workout? - Optimal Routine To Enhance Productivity and his one tip to get your body back to what it once was! Enjoy the show! Connect with Menno: https://www.instagram.com/menno.henselmans/ https://mennohenselmans.com/ Check out his book, THE SCIENCE OF SELF-CONTROL: 53 Tips to stick to your diet, be more productive and excel in life, linked below! https://www.amazon.com/dp/B0991FG9SC/ 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! 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 | ►iTunes | 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

This week I discuss a new 12 week study "comparing the effects of Intermittent Energy Restriction (IF) versus Continuous Energy Restriction (Calorie Restriction) on cardiometabolic and inflammatory markers, over a 12-week period, in adults with obesity." The study concluded that "a 12-week intermittent energy restriction (IF), in comparison to a continuous energy strategy (Calorie Restriction), could be advantageous to reduce inflammation associated with obesity, and consequently improve insulin resistance, regardless of the amount of weight loss." I loved this study because it showed that intermittent fasting has other benefits other than weight loss like reducing inflammatory markers by 3 times more than just restricting calories throughout the day! Check out the study, here: https://www.sciencedirect.com/science/article/abs/pii/S0261561422002126 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. Until next time! Links: Watch Get Lean Eat Clean podcast video episodes on YouTube! 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 | ►iTunes | 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

This week I interviewed Exercise Science Professor and Physique Scientist Dr. Bill Campbell! His research is focused on exercise performance and enhancing physiques through resistance exercise and nutrition. He has published three books on sports nutrition, including the NSCA’s Guide to Sport and Exercise Nutrition. In this episode we discussed: - Principles of Fat Loss - Optimal Protein Requirements - How to Maximize and Preserve Muscle Mass - Ideal body fat % to have a defined 6 pack - Calories vs. Insulin Model of Weight Loss and his one tip to get your body back to what it once was! Connect with Dr. Bill Campbell: https://www.instagram.com/billcampbellphd/ 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! 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 | ►iTunes | 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

This week I discuss how to deal with summer events and parties that could tempt you to fall off the rails of clean eating. This is the reality of social gatherings and is something to be prepared for in order to either splurge or stay on track. As I talk about in this episode it's important to understand the situation and be prepared a day in advance in order to stay on track to your health goals. I do mention that if you have been eating clean for years and want to use these events as a time to splurge...that is OK! As long as you get back on the right side of the tracks the next day. If you are just starting your health journey I recommend staying on it and either eating a clean meal beforehand or just fast through the festivities (which takes some discipline). So the next time you have a summer party or concert or ballgame it's important to be prepared and decide how you will get through the festivities depending on your goals and where you are at in the health journey! Either eat a clean meal beforehand, abstain from everything (fast) or feast at the party as a reward as long as you get back on track the next day. You don't want it to snowball into a week or two of unhealthy eating. Thanks for listening and 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. Until next time! Links: Watch Get Lean Eat Clean podcast video episodes on YouTube! 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 | ►iTunes | 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

This week I interviewed Dr. Tommy Wood! He specializes in studying brain trauma in newborns and his passion is translating that research into lessons we can all use to help us protect our brains as we age. We discussed: - Beneficial Stress for the Brain - How Muscle Mass Relates to Brain Function - Connections between Nutrient Deficiency and Cognitive Decline - Ways You Can Challenge the Brain and his one tip to get your brain and body back to what it once was! Connect with Dr. Tommy Wood: https://www.instagram.com/p/CTufjuyhZio/ 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! 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 | ►iTunes | 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

This week I discuss the importance of having optimal hydration! Working out, sauna, and hot yoga are all beneficial activities but could you be losing too many essential minerals that are playing a key role in your health? Your main electrolytes are sodium, chloride, potassium, magnesium, calcium, phosphate, and bicarbonate. Of these seven minerals, only three—sodium, chloride, and potassium—are essential minerals that function primarily as electrolytes. Three factors to keep an eye on are: How much water you drink How much electrolytes you consume How much water and electrolytes you lose through sweat, urine, feces, etc. Most people just track water intake but I would get a hair mineral test through Upgraded Formulas to see if you are lacking in any minerals. (link below) They play a role in energy, exercise performance, heart health, brain health, immune health and hormonal health as well. So having the right balance of electrolytes could be your missing link to becoming optimal. 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 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! https://www.21dayfastingchallenge.com/ 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 | ►iTunes | 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

This week I interviewed the Founder of Self-Made U - Tracy Pleschourt! She helps men and women create Self-Made wealth and wellness through life coaching. Tracy is a student of her own work and has stopped overeating, overdrinking, and created a multi six figure business while mastering metabolic health. Today, Tracy coaches people all across the country who want to do the same. In this episode, we discuss: - How to manage your mind to overcome overeating - Eating foods that fuel you - How to respond, not react to self sabotaging thoughts and using Mind Math to master your health! Connect with Tracy: https://www.self-madeu.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! https://www.21dayfastingchallenge.com/ 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 | ►iTunes | 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

This week I discussed hunger and ways to overcome it throughout the day! For the most part, hunger is a conditioned response based on certain times throughout the day. By randomly skipping meals and avoiding refined foods we can break this conditioned response of hunger pains throughout the day. Also, avoiding snacking by eating only at the table (not your car, movie theater or on the couch) is a great place to start if you rather not skip a meal. Here are a few other tips to avoid hunger: - Drink sparkling water - Stay busy - Eat Satiating Meals (High protein and fat) - Drink Tea or Black Coffee - Avoid the Kitchen after a certain time and put junk food in places you can't reach. (or just don't buy it at all :) I hope this episode helps change your relationship with food and gives you some helpful tips to overcome hunger throughout the 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. Until next time! Links: Watch Get Lean Eat Clean podcast video episodes on YouTube! https://www.21dayfastingchallenge.com/ 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 | ►iTunes | 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

This week I interviewed Erik Abramowitz! He is a health coach, certified nutritional therapist, and biohacker. He is an advocate for nootropics and believes in using science to improve people's lives. We discussed all about nootropics, and the supplement industry, how to optimize your foundational health, along with: - mastering the first hour of your day - tips around improving sleep - when the best time to drink coffee is and the importance of being grateful! Connect with Erik: https://www.instagram.com/holistic_nootropics/ https://holisticnootropics.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! https://www.21dayfastingchallenge.com/ 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 | ►iTunes | 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

This week I want to go through a typical week of my fitness routine and what I think would be optimal for most individuals. Hopefully you will be able to take all or some of this routine and implement it into your life! Here are what I think should be the cornerstone of a typical week of workouts: - 4 Weekly Strength Training Sessions - 48 hours of rest between body parts - Upper / Lower Body Split (A - B - rest - A - B) - 12 - 20 Hard Sets per muscle group - 1 Sprint Session (every 7- 10 days) - 4 - 6 all out 8 to 30 second sprints (bike, run or swim) - Rest enough between sets to be able to give same maximal effort each time - Walk Daily (preferably after meals) - 2 - 4 mobility routines like yoga per week (could be minimum of 10 minutes) Although this might seem like a lot, you can do 15-minute micro workouts with the X3 Bar (link below) and everything else can fit into your day pretty seamlessly. Just make it a priority! I hope this helps you structure your weekly activities and if you have any questions feel free to email me at brian@briangryn.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! https://www.21dayfastingchallenge.com/ 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 | ►iTunes | 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