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0 (1s): 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, and I hope you had a great weekend enjoying your week. It's getting cold and chilly here in Chicago. 0 (42s): So great time to listen to some podcasts. Hopefully you listened to my last interview with Dr. Brad Campbell. He was, you know, a great guest and tons of knowledge and tips that you can apply right away. And he's right here, local in Chicago. So he's not really taking new clients, he's blown up, but hopefully we'll get more and more, you know, health practitioners who are going to the holistic route and finding the root cause of disease. And I think we're going to find more and more of these types of positions popping up, for sure. So look out for that. But anyways, today I wanted to discuss probably one of the first things I worked on with a lot of clients right off the bat, just to get a feel for, are they snacking? 0 (1m 27s): I've had a lot of individuals on this podcast and I have to say that, you know, we talk a lot about sleep, optimizing sleep, and, and then we talk about, well, when should you eat? What should you eat? But this is like, it's just a simple one. And I think everyone starting tomorrow can do this. And that's eliminate snacking between meals. If you can get good at this, then you can get good at fasting because it doesn't come overnight. And I think if you can get good at eliminate snacking, you're really going to find that your cravings are going to go down, down and down. You know, there's been this trend from like, you know, in the seventies, people would eat. 0 (2m 8s): And I average three times a day, breakfast, lunch, and dinner with no snacks. And I think that big food, I don't think I know big food had realized that, well, we got to sell more product and how are we going to do that? Well, let's tell the people that snacking is healthy. And by 2003, most people were eating five times a day in 2003. That was what set 18 years ago. I can imagine, you know, right now what the average meal or small meals, how many people are averaging per day, if you count a snack like a small meal, if in 2003, people were eating five times a day, it's gotta be up to at least six, right? And this is just snacking at your desk or in the car. 0 (2m 51s): I know for myself, probably, I don't know. I used to be a snacker here and there or nothing crazy, but I used to member used to eat kind bars. I felt an inkling of hungry hunger, excuse me. And now obviously I don't do that. I really have eliminated snacking altogether. And if this is, you know, if you have one goal, let's just say one goal going into the next new year. This would be a great one, because if there's any mystery as to why we're getting wait, oh, this is it. People are eating more frequently. And you know, big food companies convinced us that if we add a snack between whatever breakfast and lunch or lunch and dinner, then that's healthy. 0 (3m 32s): And, and obviously that's smart of them, right? They're just trying to make money and they can just sell more food. So it was like a whole new category of food intro introduced. And a lot of the, you know, the snacks that we're having are refined carbohydrates. Well, refined carbohydrates is pretty much sugar and flour and they don't spoil. They don't spoil. They last forever. So long shelf life, you know, you can crackers cookies, pretzels, things like that. And over the years, big food, you know, they were able to convince us that snacking was not only acceptable, but it was healthy. And I really do truly believe this is one of the reasons why we have this weight epidemic. 0 (4m 14s): I'm not into counting calories, but I am into giving your body time to rest between meals. And you can do this by snacking. And we're going to talk a little bit about why this is so important because when you're increased snacks and increased meals throughout the day, you increase the risk of what's called insulin resistance. Insulin resistance is something that requires two things and that's high levels of insulin. And then persistent levels of insulin. I mean, there's nothing wrong with having a spike in insulin after a meal. This is normal as long as it gets down to baseline, but if you're having a high spike of insulin and then, you know, 30 minutes later, an hour later, then it happens again. 0 (4m 59s): And it just becomes this persistent thing. That's when you can get into trouble. So high levels of insulin, you know, are also provided by what you're eating. Right? You know, if you're going to snack, obviously, would you rather have a piece of white bread or an apple? Obviously the white bread is better. It's not going to increase. It's not going to spike your insulin as much, but all foods, spike insulin, and that's fine. But when you're getting persistent levels of, of insulin spikes, that's when you can run into an issue. And with all these increased eating opportunities that, that we all have throughout the day, this is a common thing. So insulin resistant, insulin resistance is the ultimate outcome of all of this snacking. 0 (5m 42s): So insulin resistance leads to higher insulin levels, which leads to more insulin resistance. It's like a cycle, the higher, the insulin level then drives weight, gain and obesity. You know, what we have to be looking out for is balance a balance between being a fed state, which is more of an insulin dominant state and it, and being in a fasted state, which is insulin deficient. And so the simplicity of just eliminated snacking, let's just say you kept all the food that you were eating the same, even if it wasn't the healthiest food, you'd be ahead of the game. For sure. If you said, you know what, I'm just going to have breakfast, lunch, and dinner with no snacking. You'd be ahead of the game by far. 0 (6m 24s): So think about how much time you spend in a fed state and see if you can decrease it. You don't have to do intermittent fasting and fast for 18 hours a day. You don't have to do that. You can just have three square meals. Like back in the day, everything comes full circle. You know, it's like the Atkins diet eating higher fat. We realized that saturated fat is, is fine. It is healthy for you. It's all coming full circle. But the bottom line is go back to the roots of just eating three square meals, solid high satiating meals and eliminates snacking. And that could be a great goal into the new year. So if you do feel inkling of hunger, that's fine. 0 (7m 4s): You can sit in it for a little bit. Maybe distract yourself, go for a walk. You know, even have, if you want to have something, maybe have a, you know, get a drink of water. A lot of times you might be dehydrated or have a black coffee with nothing in it or an unsweetened tea. And that will help sort of get you by those hunger inklings that you're going to have between meals and you will be a lot better off. So that's all I wanted to touch on today. Put that in the action. Let me know if you got any questions would love. If you have a love, a five star rating or a pass this on to anyone that you think might benefit. And hopefully you're enjoying my little micro podcasts and putting them in the action. So anyways, enjoy the rest of your day. 0 (7m 45s): And thanks so much for listening. Hey, get lean equally nation. Are you a man between the ages of 40 and 60 years old looking to lose inches around your waist have significantly more energy throughout the day and gain muscle all while minimizing the risk of injuries? Well, I'm looking for three to five people to work one-on-one with in my fat burner blueprint signature program, which I've developed by utilizing my 15 years experience in the health and fitness space. This program is designed specifically for those committed, to making serious progress towards their health goals. Over the next six months, we will focus on sleep, stress, nutrition, meal, timing, and building lean muscle. 0 (8m 30s): If this sounds like a fit for you, email email@example.com with the subject line blueprint. That's firstname.lastname@example.org with the subject line blueprint. Thanks for listening to the get lean eat 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 email@example.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 who looking to get their body back to what it once was. Thanks again, and have a great day.