Brian Gryn is a personal trainer, golfer, internet entrepreneur, author, and health coach with a passion for helping others reach their optimal potential.
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Episode 395 - Sleep for Weight Loss: Unlock Your Body's Potential
Tuesday, September 24, 2024 • Duration 07:48
In this episode of the Get Lean, Eat Clean podcast, I discuss the importance of mastering sleep hygiene for overall health and weight loss.
I outline the signs of poor sleep hygiene, the significance of a consistent sleep schedule, and the creation of a relaxing night routine. Additionally,
I emphasize the role of daily habits and optimizing the sleep environment to enhance sleep quality.
Optimizing sleep is crucial for weight loss goals.
Sleep hygiene includes both environment and behaviour.
Consistency in sleep schedule enhances sleep quality.
Avoid blue light exposure before bedtime.
Meditation and reading can help wind down for sleep.
Regular exercise contributes to better sleep.
Limit alcohol consumption in the evening.
Caffeine sensitivity varies; be mindful of intake.
A calm and dark bedroom promotes restful sleep.
Personalize your sleep hygiene routine for best results.
Fifth (5th) Element Mineral Rich Living Sea Blend:
This is the World's most pure, best tasting and broadest spectrum unrefined, solar dehydrated, hand harvested Sea Salt!
This artisan salt is exactly suited for hydrating the body's cells from head to toe. Just melt a small amount into the water you drink and enjoy a great tasting elixir that supplies your body the minerals it is craving.
This supports a very healthy cardiovascular system that improves daily the longer you consume it in your water.
Episode 385 - Solutions to (almost) all Poor Digestion & Gut Health Issues
Tuesday, August 20, 2024 • Duration 05:27
In this episode, I discuss how insufficient hydrochloric acid (HCL) can lead to poor nutrient absorption, uncomfortable symptoms, and overall gut health problems.
Learn the signs of low stomach acid, discover common causes like chronic stress and poor diet, and get actionable tips to naturally boost your HCL levels.
From simple habits like chewing thoroughly to the benefits of apple cider vinegar and ginger, I cover it all. Plus, find out how targeted supplements can support your digestive system.
Episode 295 - It's Time to Level up your Cortisol to DHEA ratio 📊
Season 3 · Episode 295
Tuesday, October 10, 2023 • Duration 11:10
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!
How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:
Episode 294 - Interview with Dr. Judson Brandeis: Sexual Health, Build Muscle Without Weights, and Increase Vo2 Max!
Season 3 · Episode 294
Friday, October 6, 2023 • Duration 48:25
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:
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:
Episode 293 - Higher HRV = Better health. Here's how to improve yours 🚀
Season 3 · Episode 293
Tuesday, October 3, 2023 • Duration 10:52
This week I am discussing HRV (heart rate variability) and how it can be used to help optimize your daily performance and health.
HRV is a measure of the time between heartbeats. HRV measures vary by person and over time, fluctuating based on lifestyle choices and lived experiences, from stress levels to sleep patterns, exercise habits, and levels of physical exertion the body, day-to-day.
Paying attention to changes in your HRV trends over time is also a way to track the success of lifestyle interventions like fitness routine or dietary changes. A rise in HRV shows that your efforts are paying off, while a drop in HRV could indicate that further adjustments need to be made.
Using a Whoop or Oura Ring would be one way to understand your HRV trends. These wearables could be useful but I don't recommend always relying on technology for your health trends. What are some ways to improve your HRV?
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
Episode 292 - Rebroadcast: Friendly Debate with Dr. Dom D'Agostino and Jay Feldman: Low Carb vs. High Carb - Part One
Season 3 · Episode 292
Friday, September 29, 2023 • Duration 01:55:04
This week I'm excited to rebroadcast a previous episode with Neuroscientist, Keto Researcher, and Professor - Dr. Dom D'Agostino and health coach and researcher, Jay Feldman!
This episode was a friendly debate discussing a myriad of topics such as:
- What is the Preferred Fuel Source for the Brain
- Is the Clinical Keto Diet Healthy in the Long Term
- Glucose Oxidation vs. Fat Oxidation
- The Importance of Gut Health
and which foods to remove that could be toxic to your health, plus more!
Enjoy the show!
Connect with Dr. Dom D'Agostino and Jay Feldman:
http://ketonutrition.org/
http://jayfeldmanwellness.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:
Episode 291 - Protein Requirements as We Age!
Season 3 · Episode 291
Tuesday, September 26, 2023 • Duration 09:11
This week I discuss the importance of prioritizing protein and building strength as we age.
The recommended daily allowance of protein is only 0.8 grams per kilogram of body weight. This is insufficient to maintain and build muscle mass. However, as you get older, the effects of protein are a little bit muted, which is why you should actually be consuming more protein as you get older, especially if you're resistance training.
I would aim to consume 0.82g per pound (1.8g/kg) of total bodyweight per day to preserve or build muscle. Also, I would try to balance that protein throughout the day instead of just having it during one meal. It's been shown that "a balanced distribution of daily protein intake over three main meals has been shown to result in a higher 24-hour muscle protein synthesis rates when compared with an unbalanced distribution, in which protein is consumed mostly at dinner.”
So start by tracking your protein intake and adjust accordingly. Hope this helps and if you have any questions feel free to email me at brian@briangryn.com.
Episode 290 - Interview with Laura Rupsis: Habitual Eating, Work/Rest Formula and Ancestral Dietary Approach!
Season 3 · Episode 290
Friday, September 22, 2023 • Duration 51:13
This week I interviewed Primal Health Coach, Admissions Director at the Primal Health Coach Institute, and Podcast host of Health Coach Radio - Laura Rupsis!
In this episode, we discuss her personal health journey along with:
- Laura's Work/Rest Formula
- Importance of Habitual Eating
- The Ancestral Dietary Approach
- How She Improved Her Sleep and Stress Levels
and her one tip to get your body back to what it once was!
How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:
Episode 289 - Study: Can Cold Exposure Increase Metabolism?
Season 3 · Episode 289
Tuesday, September 19, 2023 • Duration 11:19
This week I discuss the use of deliberate cold exposure and how it can be leveraged to improve mental and physical health.
I believe that cold exposure is a tool that can reduce inflammation, elevate mood by increasing dopamine for a few hours, and potentially increase metabolism. I touch on a study done by Dr. Susanna Soberg, where individuals did 11 minutes of cold immersion per week divided up into 2-3 minute sessions. As a result, brown fat density increased which allows for a more comfortable feeling in the cold and an increased core metabolism.
Also, by deliberately exposing yourself to cold you build resilience and grit which can aid in managing other stressors that occur within daily life. I want to stress that this is just a tool and shouldn't be the end all when it comes to improving your health. Be in a safe environment and I believe 45-60 degrees fahreinheit will help you get the positive effects mentioned.
If you have any questions please let me know. Have a great day!
Fifth (5th) Element Mineral Rich Living Sea Blend:
This is the World's most pure, best tasting and broadest spectrum unrefined, solar dehydrated, hand harvested Sea Salt!
This artisan salt is exactly suited for hydrating the body's cells from head to toe. Just melt a small amount into the water you drink and enjoy a great tasting elixir that supplies your body the minerals it is craving.
This supports a very healthy cardiovascular system that improves daily the longer you consume it in your water.
Fifth (5th) Element Mineral Rich Living Sea Blend:
This is the World's most pure, best tasting and broadest spectrum unrefined, solar dehydrated, hand harvested Sea Salt!
This artisan salt is exactly suited for hydrating the body's cells from head to toe. Just melt a small amount into the water you drink and enjoy a great tasting elixir that supplies your body the minerals it is craving.
This supports a very healthy cardiovascular system that improves daily the longer you consume it in your water.
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:
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:
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:
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:
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:
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:
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:
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