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This week I interviewed metabolic and diabetes scientist, and author of Why We Get Sick - Dr. Ben Bikman! We discussed a wide array of topics including the role of insulin in the body, calories vs. insulin, how to break a fast, the importance of salt in the diet, and fermenting foods for overall health! Enjoy this insightful interview with Ben and …
 
There is a lot of confusion regarding cholesterol, LDL, HDL and the abundant use of statins throughout the world. Bottom line - We all need cholesterol to survive and if we don’t consume cholesterol, our body will make it on its own. In fact, your liver makes the bulk of it. Only about 25% of our total circulating cholesterol—LDL or HDL—is tied to …
 
This week I interviewed Chemical Engineer and the Founder of Upgraded Formulas - Barton Scott! We discussed his health journey in overcoming brain fog and fatigue, along with: - Advantages of Hair Mineral Testing - Importance of Potassium, Salt and Magnesium - His 11 Day Fast for Healing the Body and his one tip to get your body back to what it onc…
 
In this micro episode, I wanted to share some tips that will help boost your testosterone, naturally! The male body needs to produce the right amount of testosterone in order to maintain optimum physical, sexual, and mental health. This hormone is essential for your fertility, bone and muscle strength – even your mood. Testosterone levels peak duri…
 
This week I interviewed Certified Health Coach and Bestselling author Ben Azadi! Ben is the author of four best-selling books, Keto Flex, The Perfect Health Booklet, The Intermittent Fasting Cheat Sheet, and The Power of Sleep. He is the founder of Keto Kamp; a global brand bringing awareness to ancient healing strategies such as the keto diet and …
 
In every cell of our body there are hundreds or thousands of mitochondria, they exist in greater quantities in the most active organs and tissues (muscles, heart and brain). Mitochondria are the organelles responsible for energy production in our body. If you always feel tired, if you experience memory loss, if you have frequent muscle pain and if …
 
This week I interviewed the founder of EndMyopia.org - Jake Steiner. We discussed all things relating to prescription eyewear along with tips and tricks for better eyesight, the single worst thing you have been doing for your eyes, why it's time to get away from screens and get outside, and much more! I hope you enjoy this interview with Jake as mu…
 
In this episode, I walk you through my Fat Burner Blueprint. I explain how the program works and also touch on just how important and beneficial it is having someone (like a coach) to hold you accountable. Whether that is me or someone else, I truly believe that it is the missing piece of the puzzle for achieving your goals whether in health, busin…
 
This week I sat down and chatted with bestselling author, peak performance guru, and B.RAD podcast host, Brad Kearns! We talked about all things fitness and strategies for fat loss! We also discussed: - The mental side of losing weight - New trends in working out - The most nutrient dense foods on the planet and how intermittent fasting can play a …
 
We're getting close to the end of 2021, and I wanted to talk about the importance of sourcing and eating nutrient-dense foods. If you feed yourself these foods, your body and mind can thrive! With all the craziness of Covid it's even more important to focus on optimizing your health and what better way to do that than to eat the most nutrient-dense…
 
This week I interviewed New York Times bestselling author and podcast host Gin Stephens! She is just releasing her new book, Clean(ish)! Her book leads readers to focus on real foods and a healthier home environment free of obvious toxins, without fixating on perfection. By living clean(ish), our bodies’ natural processes become streamlined and mor…
 
REM, which stands for “rapid eye movement” is one of the 4 stages of sleep that your body’s sleep cycles consist of. It is known as the “mentally restorative” stage of sleep when the brain converts short-term memories into long-term ones. Your brain is very active during REM sleep and it is when the most vivid dreams occur. REM sleep is essential f…
 
This week I interviewed Dr. Craig Marker. He is a leading kettlebell expert and a psychology professor at Emory University in Atlanta. As a researcher, he understands the latest cutting-edge research on fat loss, muscle gain, sports performance, and nutrition. In this episode, we discussed the importance of high intensity repeat training, the effec…
 
Chronic cardio describes a pattern of overly stressful cardiovascular workouts that last for too long and are conducted too frequently, with insufficient rest periods in between. Chronic exercisers compromise their general health, weight loss goals, and longevity by doing too much too often and ignoring the importance of rest. For many dedicated fi…
 
This week I welcomed Dr. Ted Naiman back to the GLEC podcast for a second go around! Ted is a board-certified Family Medicine physician in the department of Primary Care at a leading major medical center in Seattle. His research and medical practice are focused on the practical implementation of diet and exercise for health optimization. In this ep…
 
As events go, trail ultramarathons are far from easy to orchestrate. The many variables and interesting problems that are needed to be solved to pull together a safe and enjoyable trail race take a tremendous amount of inspiration, passion, work, sacrifice, and commitment from all involved from runner to race director. One of the unfortunate circum…
 
Circadian rhythm is an internally driven cycle that rises and falls during the 24-hour day. It helps you fall asleep at night and wakes you up in the morning. Different systems of the body follow circadian rhythms that are synchronized with a master clock in the brain. This master clock is directly influenced by environmental cues, especially light…
 
This week I interviewed author, chef, anthropologist and founder of Eastern Shore Food Lab - Dr. Bill Schindler! We discussed how cooking can revolutionize your health, importance of fermentation, all about almonds and raw dairy along with: - What Oils to Avoid - What He Learned from Tribes - His Cornerstones of a Healthy Diet and much, much more! …
 
The more I research cold thermogenesis, the harder it is to ignore all the benefits it can have on you. Immersing in freezing water may be uncomfortable for a bit, but exposing yourself to cold temperatures can actually boost metabolism and ward off disease. Cold exposure is also important for regulating body fat levels and can help promote healthy…
 
This week I interviewed the best selling author of Confident As Fu*k and The Paleo Thyroid Solution Elle Russ! Elle is a seasoned public speaker and has been interviewed on over 50 shows and featured in several publications such as Success Magazine, Huffington Post, Prevention, Mind Body Green, and many more. She helps ambitious high achievers and …
 
Alcohol inhibits lipolysis (fat burning) and glycolysis (glucose burning) because it is the first to burn. "First to burn," meaning you will process ingested alcohol calories first, delaying the burning of other fuels until the alcohol has been metabolized. As far as appetite - We all know that alcohol gives you the munchies, triggering an area of …
 
I am happy to bring you part 2 of my favorite clips over the past year of the Get Lean Clean Podcast! Again, it was very hard to pick which highlights to bring you because we had so many great guests! Hopefully, these clips will encourage you to go back and listen to the entire interview because it would be well worth your time. This episode highli…
 
This week marks the 100th episode anniversary of GLEC and I wanted to compile highlight clips from some of my great guest interviews over the past year! I started the Get Lean Eat Clean podcast in November of 2020 and I must say, what an incredible journey it's been! I'm honored to have had the pleasure to meet so many like minded professionals in …
 
Sometimes life happens and we are unable to train for one, two or even three weeks. Other times, we become injured or sick so we take extended breaks from training. If this has happened to you, it’s inevitable that you start to wonder if and when you will lose your progress. In reality, that's a hard question to answer precisely, because many varia…
 
This week I interviewed CEO of Keto Savage - Robert Sikes! We discussed the origins of his Keto Brick Company, how much dietary protein is optimal, the key to creating a great sleep environment, how to get fat-adapted, and his one tip to get your body back to what it once was! Connect with Robert: https://ketosavage.com/ https://www.instagram.com/k…
 
There is a common ingredient in the Standard American Diet and it’s wreaking havoc on our health. They’re found in heavily processed snack or frozen foods, deep-fried menu items, baked goods (chips, crackers, cookies, etc.), margarine-type spreads, and bottled vegetable oils (canola, corn, safflower, etc.). They’re also arguably the most dangerous …
 
This week I interviewed Mary Ruddick! She is a seasoned medical nutritionist, researcher, and philanthropist who specializes in metabolic, immune, and nervous system disorders. She is the Director of Nutrition for Enable Your Healing, CaptainSoup.com, Cows4Kids.com, The REIGNS Method, and the Back to Joy Program, and she currently travels the globe…
 
Over the years, Big Food was able to convince us that snacking was not only acceptable, but it was also healthy! A whole new category of food was created and it needed to be cheap and easy to eat. So most snacks consist of crackers, pretzels, cookies or anything that is a refined carbohydrate. Sugar and flour was the perfect match for snacking beca…
 
This week I interviewed my holistic physician Dr. Brad Campbell. Dr. Campbell believes that we all deserve a life of vitality. His goal is to build a compassionate, lifelong relationship with each patient. Rather than specializing in one area of the body and seeing all patients as having issues in that area, Dr. Campbell combines all of your histor…
 
A sound sleep/bedtime routine is key to having a great night rest! We all know that optimizing sleep is the number 1 principle to living an optimal life. Here are some of my favorite habits that I have been implementing in the evening to optimize my sleep. - Switch off your electronic devices and stay away from phones, tablets or computers at least…
 
This week I interviewed former Mr. Universe Competitor and Co Founder of BioOptimizers, Wade Lightheart. He's been in the health industry for over 25 years and has coached thousands of clients on optimizing their health and fixing any digestive issues. In this episode, we discuss Wade's journey through bodybuilding as a vegetarian, how to fix diges…
 
If you want to start intermittent fasting find the meal that is least important to you. Ease your way into the fast by pushing back that meal an hour every few days. It takes time to get used to changing your meal timing but like everything you will eventually realize that skipping a meal is not a big deal. Learn to ride out the hunger waves and ma…
 
This week I interviewed CEO of Pluck James Barry! James has spent 16 + years in the culinary field as a private chef for the likes of likes of Tom Cruise, George Clooney, and John Cusack. He’s been the vegan/vegetarian Chef on the Van’s Warped Tour, traveled to 50 North American cities, started a food delivery company, and now started an organ-base…
 
Becca Jones and Sonia Steely, both badass trail runners, are special guests on this podcast conversation about women in trail and ultra running, or more specifically, why there aren’t more women. You have seen it. 25k and 50k usually have a pretty even turnout, in fact, some races even have more ladies lining up to run than the fellas. It seems tha…
 
What if I told you that you are sitting on a potent energy elixir that costs nothing and is all natural? You would probably think I am crazy. :) Intermittent Fasting can help you use your own body stores (sugar and fat) to create more energy for yourself and your body can finally catch a break and spend less energy digesting and metabolizing calori…
 
This week I interviewed Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life, -Rachel Gregory. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." In this episode, we discuss how to become fat adapted, fasting pro's and con's, the importa…
 
One all-out sprint session every 7 to 10 days is sufficient to trigger a cascade of positive neuroendocrine, hormonal, and gene expression events that promote muscle development, fat loss, increased energy and alertness, and delayed aging. (Primal Health Institute) A sprint workout comprises 4 to 6 sprints, each lasting between 8 and 30 seconds. Du…
 
This week I interviewed Dr. Stephen Hussey. He is a Chiropractor and Functional Medicine practitioner, speaker, and the author of two books on health; Dr. Hussey guides clients from around the world back to health by using the latest research and health attaining strategies. In this episode, we discussed Dr. Hussey's health journey, toxins to avoid…
 
In this episode, I cover a list of 5 ways to live an optimal life that stems from a combination of all my interviews and research. This list might not seem groundbreaking but when applied, these actions can put you on a path to living a substantially better quality of life. 1. Sleep More/Better - Create a sleep environment that is cooler (60-68 deg…
 
This week I interviewed the CEO & Founder of Brookbush Institute of Human Movement Science, Brent Brookbush. We discussed how to self assess for better movement, common postural dysfunction, problems in the modern day health arena, along with: - Why you shouldn't stretch your hamstrings (and what to do instead) - The importance of glute activation …
 
Before I dive into my 5 favorite tips for IF, I want to touch on a few of the beneficial hormonal adaptations that occur as a result of fasting... Regular fasting, in addition to lowering insulin levels, has also been shown to improve insulin sensitivity significantly. This is the missing link in the weight-loss puzzle. Most diets reduce highly ins…
 
This week I interviewed former client Rita Spevak! She describes how she turned her health around through fasting, the value of a clean fast and the importance of cooking for yourself! We also discussed: - Fasting for Beginners - Alternate Day Fasting - What to do if you are struggling with your health and the problem with treating symptoms! Connec…
 
What would be an efficient weekly workout regimen for you? A consistent program incorporating moving frequently, lifting, and sprinting occasionally optimizes mitochondrial biogenesis. The more mitochondria your cells contain, the more efficiently fat is burned. Instead of an overly stressful exercise regimen comprising workouts that are too hard a…
 
This week I interviewed nutritionist, and owner of Pheasyque Lab - Eugen Loki. He's worked with hundreds of clients in person & around the world, and his specialties include improving fitness and body composition through a combination of specialized strength training programs & the building of sustainable eating habits, based on the goals of each i…
 
Aging-related decline in handgrip strength has been associated with adverse functional and metabolic morbidity and mortality. Grip strength is a simple and inexpensive measure of overall muscle strength. A recent UK study on over 400K people tested association between grip strength, obesity and mortality. It was found that stronger grip was associa…
 
This week I interviewed 2x New York Bestselling Author and one of the leading experts in Paleolithic nutrition - Robb Wolf. We discussed his health journey into the Paleo/Keto way of eating, how to deal with gut issues, along with: - Cholesterol and Red Meat - What Lab Tests are Important - The Importance of Testosterone as we age - Are you getting…
 
The ideal amount of carbs to consume can vary from person to person. On a Ketogenic diet, daily carb intake should typically fall between 30-50 grams. (5-15% of macronutrient intake) - That # can change depending on your level of physical activity, how insulin sensitive you are, degree of keto-adaption you are and how long you fast for on a daily b…
 
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