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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. 1 (33s): All right. Welcome to the get lean deep clean podcast. My name is Brian grin. Hope everyone had a great weekend happy mother's day to all the mothers out there. I personally think every day should be mother's day, but we do have a holiday for it. So hope everyone had a great weekend and yeah, we're swinging into the week. I'm going to discuss a couple simple tips to get you moving into the summer, because if you listen to any of the podcasts, I like to just keep it simple with everything I do and my message out there. Because when we're confused, we don't take action. Obviously, if you've been listened to a lot of my podcasts, you know, I talk about fasting in the simplicity of it. 1 (1m 16s): My last micro podcast, you listened to. It was why I fast and why I have my clients do fasting and all the reasons around it. No matter what kind of eating style you partake in, it is something that you can definitely implement into your life. But if you're saying to yourself, I don't want to do perhaps a 12 or 14 or 16 hour fast. That's fine. So I'm going to give you sort of some other options perhaps to start with, and then maybe down the road, you can get into some fasting. So two tips. I like to give that I hear a lot from people that I interview on my podcast and that I like to abide by. 1 (2m 0s): Number one is avoid snacking. No, if you want to have three proper meals, go ahead and have three proper meals, but let's not have, let's say six proper meals are three meals and three snacks. You know, if you avoid snacking, you'll be more conscious of eating whole foods and satiating foods during your meals, because you know that you're going to wait, what three, four, or five, maybe six hours between meals. So if you do feel like snacking, instead of it, you know, maybe drink some black coffee, a water with sea salt water with Apple cider vinegar, or perhaps some type of tea. 1 (2m 43s): So if you're really used to snacking, let's cut that out and just add a beverage. I think sparkling water is a great option or the carbonation helps keep you full. And that's what I like to use a lot of times. So he could go something with black coffee, something like that. I would definitely go unsweetened if you're doing something like that with coffee or tea. So that's tip number one, avoid snacking. So start with that. Tip. Number two is a great one as well. Stop pick a hard time to stop eating at night and just abide by it. You know, pick a time, say six or seven o'clock at night. If it has to be a little bit later, then it's later. 1 (3m 25s): Let's just say eight. O'clock at the latest. You really want to give yourself some time before you go to bed. I mean, I'm in bed by 10, 10 30. So I like to stop probably around seven on average, I'd say so six 37 for me is a hard stop. When it comes to consuming food, you know, you could set your phone alarm or whatever you gotta do to make that happen. You know, this way you can sort of cause a lot of times the junk food, I don't know about you, but for most people, the junk food and the bad things happen after dinner, you can, you know, you can have a little after dinner or something if you want maybe a piece of chocolate, but just cut that time to eat close the kitchen, go somewhere else. 1 (4m 7s): Maybe go for a walk. I don't know, read a book, but we want to make sure that we give our bodies time to digest, get those insulin levels back to a normal. And so you can get a nice sound sleep. Perhaps if you want at night instead drink a warm tea, obviously decaffeinated, anything I would say after dinner, just to sort of curb those cravings and just try to stay busy and stay away from the kitchen. Just close it up. And so those are the two main tips I wanted to discuss today. Just to keep it simple for you. So write down in the comments below or send me a message and let me know if you plan on doing those things. 1 (4m 51s): And I think that's a good place to start. And then once you start from that and you get that into your daily routine, then you can move into another habit, but don't have five, six, seven things you want to do. Just keep it down to two. And those are two tips that I hear over and over and over again that I love to implement for myself and my clients. So I really hope this helps again, write in the comments. I love to hear if you're going to do this a little bit. Accountability never hurts and yeah, I hope you're enjoying my podcast and thanks so much for listening and enjoy the rest of your day. 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? 1 (5m 42s): 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 our health goals. Over the next six months, we will focus on sleep stress, nutrition, meal, timing, and building lean muscle. 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. 0 (6m 25s): 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.