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episode #53

4 Tips to Get Your Health on Track

September 3, 2021 in Podcast


This week I want to give you some actionable items to get your health on track. Take one at a time and focus on it until it becomes a habit. I am all about finding the low hanging fruit to make the biggest impact on your health and get results fast. Find your Why? Why do you want to lose belly fat? What’s the greater cause? Having more energy to spend time with your kids? Living longer to see your grandchildren grow up? Feel more confident when going on dates? I can give you all the ‘how to’s’ in the world but if you don’t have a true passion and reason WHY you won’t take action. So dig deep and think! Get Sleep Is there a magic number for the amount of hours per night? Not really, most sources will state between 7-9 hours per night is best. Most important is to find a number that works for you and you are consistent with it every night so your body can get into a rhythm. Research published in Psychoneuroendocrinology found that sleep deprivation is a little like being drunk. (sweet!!) You don’t have the mental clarity to make good decisions in regards to foods you eat and reach for bigger portions. So consistently go to bed at the same time and make your bedroom a sleep sanctuary. (dark with no devices) Skip Breakfast The goal in lowering our body set weight is to get our insulin levels lower. When we eat we increase our insulin levels and not allow our body to use its own stored fuel (glycogen and fat) as energy. You can ease your way into doing this by pushing back the time you break your fast from overnight. By drinking black coffee and/or tea in the morning it will help delay the break-fast process. It eventually becomes easy and you are giving your digestive system a well deserved rest. The key is to balance our fasting and feeding states in order to lower our insulin levels and achieve our desired body set weight. Avoid thy bread (and grains in general) You go out to dinner and what’s the first thing they bring? No, not broccoli :) Bread! Well you are probably hungry and your first instinct is to reach for it but that's when you have to hold back the urge. When you eat that piece of bread to start the meal your blood sugar will rise and you're more likely to store everything you eat after as fat, even if it is a nice piece of wild-caught fish! If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on iTunes. Until next time!

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 Laney clean podcast. My name is Brian grin. I hope you had a great weekend. Happy Tuesday. If you're listening to this on Tuesday, whether it's starting to get nice, people are starting to get together. I think we all need that social interaction. We've been away from it for quite a while now. And I wanted to touch on this week. I want to touch on some, some tips to sort of help you get your health on track. I could have gone a lot of ways with this. I tried to pick four things that would things that you can just put into action right away, and that keep coming up with all the interviews that I do with the other health experts. So, you know, take these take intake one at a time and you do all four of them. 1 (1m 16s): And I really think it will help get you on the right track. And I wanted to just, you know, get you get the summer started off, right? So the first way to help get your health on track is to find your why. I think this is so important because I see it a lot with clients or just people in general that you run into day to day is they always talk about getting on and getting off diets and yo-yo dieting and losing weight, and then putting it back on. And I think part of the reason is not really being honed in on what your, why is, you know, why do you want to lose weight? People say, oh, well, I want to lose weight. I want to lose belly fat. 1 (1m 57s): You know, what's the greater cause I think you've really got to dial that in. Is it having more energy to spend time with your kids? Do you want to maybe live longer to see your grandchildren grow up? Do you want to maybe have knee issues and joint issues because you have too much weight on and do you want to help lose some weight to get, you know, to help your joints out? And so you can go for walks and do some things, or even just, you know, get out of a chair or go up the stairs. You know, these are daily issues and I think you really got to dig in and find out, you know, why do you really want to lose weight? Not, oh, I just want to lose weight and that's it sorta dig in. 1 (2m 40s): I can give you all the how tos, you know, there's so much information out there on, but to do and what when to eat and what to eat and what to do for exercise. But you really got to have a true passion and a true reason why you want to lose that weight. And I would recommend, you know, writing it down every day and just reminding yourself, because, you know, it's easy to get on track for a week, but it's also easy to, you know, sort of lose that focus. And after a week you just get off what you were doing. That's part of the reason I always recommend not only for losing weight or having more energy or whatever, but in business or in anything is to have a coach. 1 (3m 21s): We all need coaches in certain areas, our lives to hold us accountable, because we know that if we're talking to that coach every week, we are more happy to do what we're supposed to do. And do you do that over a long period of time? You know, you're going to ingrain that habit and it's going to become a lifestyle. So really figuring out why you want to lose that weight and write that down and write that down every day. The second thing was sleep. I've talked about it before on this podcast. And, you know, I think it's important. It just gotta be, you know, if you could just put that as a priority and if you're getting good sleep, that's great, then you don't need it. You don't need to do that. You're you're ahead of a lot of people, you know, most sources will state, you need between about seven to nine hours per night. 1 (4m 8s): And as you get older, you might need a little bit less, you know, obviously for younger individuals that they need more sleep. So find the number that works for you. And I would take good, consistent thing to do to help with sleep is to go to bed at the same time every night, keep that consistent and that'll help sort of get you on the right foot. Also, you know, treat your bed and your, your room as sort of this sanctuary. It's not a place to be on our tablets or to watch TV. If you're going to watch TV, watch it somewhere else, but give yourself like an hour just to sort of dial down and just get ready for that sleep. 1 (4m 51s): Whether that's reading a book or a meditation, like give yourself an hour to create some type of sleep routine that has nothing to do with watching TV or being on your phone. So make sleep a priority is, would be my number two, a way to get your health on track. And number three is skipping breakfast. I know you'd hear me talk about intermittent fasting all the time and how I'm a big fan of it. But I just think that when you get up in the morning, if you could find a way to push back breakfast, as far as you can, I think that'll go a long way when you first get up, you know, those cortisol levels will rise and the help wake you up. 1 (5m 38s): And the last thing you want to do is sort of scarf stuff down. This will sort of help eventually get you more energy throughout the day, and you're going to be more productive in the morning. So I think a small little thing like this, even though to some people, it might be a big thing. So again, you can start small and just push back breakfast and hour and then can gradually do that for you're going to be in a fasted state for longer, which is great. Cause that'll help with insulin levels to eventually start to tap into your own storage for energy. Our goal eventually is to get into your fat stores to use that as energy, as opposed to just continually putting food into our, our systems and using that as energy. 1 (6m 21s): So you gotta sorta abstain a little bit here and, and if you're never done it before, you can do it, you can ease into this. And it's just going to not only give you more energy in the morning, eventually you will get more energy, but you're going to be more productive in the morning. You're going to be in a fastest state for longer. So just a simple thing like this skipping breakfast, or just pushing it back will really get your days going on the right foot. So give that a go. And my last one, I could have gone a lot of ways with this, but it's something I did a while back when I was, yeah, this was probably like at least 10, 15 years ago. 1 (7m 2s): Is that a side of the, just pretty much cut bread out of my life? As simple as that, I don't care what kind of bread it is. I know there's some good, better breads out there that are low-glycemic. And if you want to start with that, there's something called a Z keel bread. You can go from regular whole wheat or whatever, or rye or whatever, having, and grab it as ETL bread. You get them in the freezer section at like whole foods or, you know, wherever else there's, they're, they're pretty much everywhere now. So you can start that way, but I would just make a goal just to completely take it out. I, I, it doesn't serve a purpose. I know that's probably tough to hear, you know, we're getting into grilling season, but honestly you do it for long enough. 1 (7m 43s): You don't really miss it. Like I don't, you know, even if I have a hamburger, I don't really care for the bun. You can put all the toppings on there and the bungee gets in the way. So I would say that this is a great goal just in general. I think for one thing, the bread doesn't serve much of a purpose. Like health-wise, there's, there's no nothing as far as nutrients or, you know, it's just simply simple carbs. And a lot of times, you know, you go to restaurants, you wonder, well, Hey, they serve your bread right away. Right. Well, why do they do that? They want to do that so they can stimulate some hunger and get you to eat more. 1 (8m 23s): Essentially. You know, when you have a piece of bread at, at a restaurant, your blood sugar is going to rise quickly and you're going to store everything else that you eat is fat. So it's not a good combination there don't start your meals with bread. And I, in my recommendation is don't have it at all. I mean, if you really want to have it, I would say either, get yourself maybe some XE keel bread, or I know there are some individuals out there who Ben Greenfield for one makes his own sourdough bread. And if you're making own sourdough bread, that's a little bit different story than just going out and buying a loaf of bread. Even if it's whole grain, eight crane, 20 grain, whatever you want to say. 1 (9m 5s): So if you're gonna make your own bread, that's a whole different story. Especially sourdough sourdough does not have the same insulin effect that normal bread has or give yourself some ZKO bread. But I would say is just cut it out altogether. And eventually you won't even, you won't crave it. So those are four ways to get you on track. Let me know if you've got any questions and I'll try to just give you these actionable tips that can just help sort of, you know, you take one step at a time and eventually you get to the point where, you know, you're living a great healthy life and it's not about being perfect. I, to this day, I still, you know, I know I said, don't have bread. 1 (9m 47s): I've don't have bread, you know, 99% of the time. But if I have a little piece, it's not a big deal. Cause I just get right back on track. But, but first and foremost, when you're starting it out, you want to sorta abstain altogether. So you don't crave it at all. So those are my four ways, four ways to get your health on track, find your why really dig deep, you know, get, make, sleep a priority. I've talked about that before, eventually skip breakfast or push it back as much as you can and then avoid the bread. So, and you know, again, these are things that I think can really make a big impact and go a long way. Let me know if you have any questions and enjoy the rest of your week and hope you're getting some nice warm weather wherever you're living. 1 (10m 33s): Thanks so much for listening. I really appreciate it. And I hope this podcast is helping you out and have a great rest of the day. And we'll talk to you later. Hey, get lean, eat clean 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. 1 (11m 15s): 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 me@brianatbriangrin.com with the subject line blueprint. That's brian@briangrin.com with the subject line blueprint. 0 (11m 39s): 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 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 is looking to get their body back to what it once was. Thanks again, and have a great day.

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