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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 lane, eat clean podcast. My name is Brian grin, and I hope you have a great day and you enjoyed your weekend some beautiful weather. And today we're going to discuss a topic that comes up quite a bit, and that is grains. And the reason it comes up quite a bit is it's in a lot of different foods. And these foods include wheat, corn, rice, pasta cereals, cooking, grains, bread, crackers, snack foods, cookies, cakes, all types of process frozen and even fresh baked goods. Grains are everywhere. They've pretty much formed the foundation of the human diet. 1 (1m 13s): If it sounds like it's the foundation of your diet, maybe you should cook cut back a little bit on it because really grains have minimal nutritional value. And they also stimulate excess insulin production contain anti-nutrients and compromised digestion and immune function. They can also promote inflammation and inhibit the absorption of vitamins and minerals. So grains are simply a cheap source of calories that get easily converted into glucose. So it's a highly profitable good for, or, you know, food product for these companies to make easy, cheap. 1 (1m 56s): And it's in a lot of different things. And perhaps it's causing issues in this could be gut issues. It could be inflammation. And why it's because of these anti-nutrients. And maybe you've heard here are the four main ones that are with grains and that's lectins, gluten phytates, and SAP linens. And so anti-nutrients are thought to be a significant underlying cause of a lot of GI symptoms. This could be gas, bloating, indigestion. I can tell you from personal experience, I used to have cereal. This was a while ago, probably 20 years ago, but I remember the day I'm like enough. 1 (2m 37s): I just, you know, I used to have it maybe a couple of times a day and realized that I was having this bloating and gas. I'm like this can't be normal and that really helped everything from there. So it can also cause leaky gut and we know systemic inflammation, auto immune reactions and nutrient deficiencies. So you're probably wondering, well, could this be you, I mean, if you're having some of these issues, I would definitely look into it. You know, the best way I would say is to test for specific food sensitivities, almost like an elimination diet and just put and just sort of eliminate these foods one by one and then track your, if you have, you know, if you have any changes in specific symptoms and overall health help, you know, perhaps you have, let's say you got some eczema or some skin issues, and maybe you want to eliminate oats. 1 (3m 34s): You maybe have oatmeal every morning, do that and see if you feel worse, better or the same, you know, so you sort of gauge, and then you, you know, for like three to four days, see how it feels. You can always reintroduce it, but I would, you know, stop eating oats for, you know, let's just use that as an example and then, you know, wait and see how you feel. You know, you can try reintroducing it if, if nothing changes, but you know, maybe it's dairy too, that could be at elimination and that's sort of a separate thing. So you want to do one thing at a time, so you can sort of see the effects of it. And if eliminating, it gets rid of those symptoms that you've had, you know, maybe if it's just bloating or gas, you know, that'll make a big difference obviously in your gut health, but also in your day-to-day life. 1 (4m 27s): So essentially what I would say is if you're having some of these issues, do an elimination diet, right? So, you know, let's just say track it, see how your symptoms are. I would say that, give it some time, you know, it might take some time. Let's just say 21 days, if you have something that you really want to eliminate and see how you feel when you're done, but take one food at a time. And essentially, essentially this is the best way to determine, you know, any food sensitivity cities that you have. So I wanted to discuss grains because it's a topic that comes up a lot. And if you feel like you could be affected by it, this is a great way to go. 1 (5m 10s): So it worked for me. Hopefully it'll work for you. If you have any questions, feel free to write them in the comments below on YouTube or comment on social media. And I'll be sure to answer any questions. So hope this helps let's try eliminating grains because they have minimal nutritional value and they could be causing inflammation and other issues. So thanks so much for listening. Enjoy the rest of your week. And I will 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? 1 (5m 52s): 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. If this sounds like a fit for you, email firstname.lastname@example.org with the subject line blueprint. That's email@example.com with the subject line blueprint. 0 (6m 35s): 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 firstname.lastname@example.org 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.