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episode #190

Avoid Fat + Carbs Combined!

October 20, 2022 in Podcast


In the last two episodes we discussed the importance of nutrient-dense foods but we also need to make it a habit to avoid ultra-processed, highly palatable foods in order to make a huge difference in our overall health.

I think we need to avoid foods that quickly spike insulin and blood glucose levels without providing any substantial nutrition in return. These would be foods like cakes, cookies, candy bars, muffins...etc. These foods are engineered to make us desire to eat and buy more of them. But aside from being super tasty, these foods provide lots of calories and little in the way of nutrients and satiety. The key is not to buy these processed foods and instead, stock the freezer with quality sourced fish and meat so you are always prepared for meal time and not tempted to grab a processed food item!

Some Brands I Like to Buy:

Vital Choice (for fish)

US Wellness Meats

Force of Nature


Hello and welcome to the Get Lean and Eat Clean podcast. My name is Brian Grin. I'm a certified health coach, trainer and author, and this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show. All right, welcome to the Get Lean, Eat Clean podcast. My name is Brian Grin. I hope you had a great weekend and maybe enjoyed some nice weather outside.


Happy New Year if you are. If you are Jewish and you celebrate the the New Year Rohan. And yeah, hopefully you'll listen to my interview, my most recent interview with Marty Kendall and with optimizing nutrition. He's got a great website and definitely checked that out. We talked all about high nutrient dense foods and minerals and industrial seed oils and the over consumption of fat and carbs, which I'm gonna touch on today because the last two episodes with Marty and with myself talking about liver as a one of the highest, most nutrient dense foods you could eat.

(1m 24s):

I wanted to touch on the other end of it because I think a lot of times with any type of diet you do, it's more about the foods that you avoid than the foods that maybe you're adding in per se. So, you know, a lot of times people can go low car, but you know, that does them so well. Is does it do them so well because it's low carbon is it, does it so well because they're avoiding these highly palatable conglomerate of fats and carbs and these foods that are, you know, are addicting and can probably help us lead to some weight gain. So sometimes I think, and I've talked about it with Brad Kerns, it's more or less what you avoid than necessarily what you take in.

(2m 7s):

Although it's important to take in foods that are gonna feed your body in the right way. And the one thing to avoid is fat and carbs combined, because that's what's really driving up weight gain in my belief. One of the reasons these modern ultra processed foods and they're just designed for us to eat and buy more of them. That's why I think it's so important to buy things without labels, okay, with our barcodes and that alone, that rule right there can really make your health get to the next level. So you know these, So that was what I wanna touch on today is these high carb, high fat foods provide little calories, low nutrient density.

(2m 53s):

And you're probably asking, well, what is that? I'm sure you sort of know those type of foods. I mean mean you can walk down the aisle of a lot of the, the grocery store, especially in the, I don't even know, like, I'm just trying to think which aisle it would be in. But it would be in, in, in, in probably the chocolate aisle or the sweets aisle or the cereal aisle aisle as well. And this could be anything from your typical, you know, sugars, candies, jelly beans, all the way to like, you know, Twizzlers, some of the jams and the, and the caramels and the honey.

(3m 34s):

And you gotta be careful because you know, a lot of these things are highly palatable, they're addicting and they have no nutrients, no fiber, nothing. The slow down digestion. So cookies obviously can do it as well. English muffins, things like that. These things that have labels on 'em, you definitely wanna avoid. Now the question is what do you replace them with? And I've talked a little bit about, you know, obviously nutrient dense foods. If you could really just focus on, you know, for example, my wife and I, we tend to buy a lot of fishes and meats every month. Keep 'em in the freezer so they're there for you.

(4m 16s):

I think if you can avoid making a decision every day on what you're going to eat as far as like, okay, I need to go buy something that day, I think you're gonna, it's, you're gonna, it's gonna be a lot better in the long term for you to main maintain eating in a healthy way. So a lot of things I do with my clients is, you know, we order foods from, I mean there's a lot of great sources nowadays like force a nature, us wellness meats, vital choice, great for fish and you keep, you know, keep a few pounds of meat and fish in the freezer and then you know, the night before you make a decision, what are we gonna have? And then it's out easy. You can keep it simple, you don't have to make a big recipe.

(4m 58s):

Usually we either grill or you know, with these, these air fryers nowadays, you know, you can just cook 'em up or survey. I've never even used survey, but I've heard they're good. You got pressure cookers lots of ways. You know, in the winter if you don't wanna go outside you can just use that, those as well. And you know, use an air fryer, which is something I think I am gonna purchase. But I think it's really important that you are prepared and preparation is probably 80% of it because if you have those foods and you eliminate the high carb, high fat combination foods, you know, the Oreo cookies, et cetera, then you're so much better off.

(5m 40s):

So not buying those foods and buying the foods that have, you know, you know eggs. I know not everyone wants to buy liver, that's fine. I gave some options on my, the last micro podcast that you could get. Some liver crisps is one option, but if you don't wanna go down the liver route, that's fine. Just start with muscle meats and quality, grass fed, grass finish meats, wild fish. And even if you can't get it that way, that's, that's, you're better off with that than going the other way and just, you know, not having anything and then trying to order in every night because we all know what they're cooking in when they, when you're ordering in.

(6m 20s):

And those are industrialized seed oils that are getting heated and oxidized and not good for health and, and inflammation. So that's all I wanna touch on today. You know the, the last few episodes have been about nutrient density. So I think it is part, obviously part of the puzzle. Eating foods that feed the body in the correct manner, but also avoiding the foods that are, have no nutrient, high energy density and high calorie, high low nutrient density foods that could cause the problem as well. So avoid those foods, be prepared, stock the freezer and that'll go a long way in your health.

(7m 4s):

So that's all I wanted touch on today. If there's a topic you want me to talk about, email me brian@briangrin.com and have a great rest of the week and we'll talk to you on Friday. Thanks for listening to the Get Lean E Clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.

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