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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 (32s): All right, welcome to the get lean eat clean podcast. My name is Brian grin, and I hope you're having a great day happy Tuesday if you're listening to this on Tuesday. And if you're watching this on YouTube, disregard my here, it is out of control and I do need a haircut, so that'll be soon. But anyways, I want to discuss a topic that sometimes gets overlooked when it comes to fasting and that's gut health. And obviously your gut plays a huge role in your health and longevity it's associated with now imbalances and get your gut can be associated with increased risk of cardiovascular disease, obesity, cancer, metabolic syndrome, autoimmune disease. 1 (1m 17s): So it is important to have a healthy gut. Now, the gut can be a confusing thing because you're like, well, where do I start? Well, I think one place you can start and that is giving your body and your digestive system time to rest between meals. And that can play a really good role in just starting out your gut health journey. I found some, I found some studies on fasting and gut health, and there are quite a bit of Roatan studies. There are some human interventions, and I think it's just a topic that's going to continually be talked about and research more and more and more. So there was a study published March, 2021, and the result was fasting alters, gut microbiome, reducing blood pressure and body weight in metabolic syndrome patients. 1 (2m 7s): So obviously a very positive study regarding fasting and gut health. And this was a water only fast. So I tend when I do my fast thing, I tend to do pretty much water only. I might add a little bit of black coffee here and there, but I wouldn't recommend mixing up much more than that. I mean, if you're doing a longer fast, you might want some electrolytes, maybe some bone broth and things like that. But for the most part, if you're just doing, you know, if it's within 24 hours, I would say water. And if you want to do a little bit of unsweetened coffee or tea, that would be fine as well. But, you know, just by allowing your gut to heal by not eating, it can play a really positive role in your health. 1 (2m 52s): If you take longer breaks between meals, you will, first of all, digest and assimilate the food much better and prevent kind of intestinal overgrowth. There's something called SIBO, which is small intestinal bacteria overgrowth, which individuals can get. So take some breaks between meals and you'll really find a positive outcome. Now I did find a study on mice and where intermittent fasting improve actually the bacterial diversity within those mice and was showed to actually prevent weight gain even when fed approa obesity diet. So it sounds like they fed these mice some bad food, not healthy food, but just the fact that they did some fasting it, they still had a positive impact on their gut health. 1 (3m 38s): Now there's a many reasons, and I could do a whole episode on why gut health is so important. But one of the main ones that I found was that 70% of your serotonin, which is your feel-good hormone actually gets produced in your gut. So obviously people, you know, suffer from depression and, you know, this could be one step to take, perhaps maybe some fasting, you don't want to overdo it, but perhaps, you know, that'll help heal the gut and maybe help, you know, maybe help with depression a bit. So that was one study that I found regarding gut health. And so the bottom line is, I mean, intermittent fasting. 1 (4m 18s): I can, you know, obviously if you listen to a lot of my episodes, it can help with metabolic syndrome. It can help with body composition. It can help with cognitive functioning. And that's one of the main reasons I like using it and also longevity. But now you can, you're going to start finding, I think we're going to this, we're just sort of touching, touching the surface as far as gut health and fasting and how it can not only improve your gut microbiome, but obviously help with disease and metabolic syndrome as well. So the bottom line is I would just say is make sure if you're going to have three meals, just don't be eating in between those meals, have good satiating meals. And if you want to do some longer, fast, 18, 20, 24 hours, ease your way into it. 1 (5m 1s): That's what I do with all my clients. And, and I think you'll find in the long run that it's, it's, it's really not that big of a deal. And you're also not an you're not only improving, you know, perhaps your body composition, but you're also going to be improving your gut health as well. And I think we're just touching the surface on this topic. So anyways, I just wanted to touch on fasting and gut health. Thanks so much for listening to all my micro episodes and I'm looking forward to a lot of great interviews coming up as well. So again, have a great rest of the day and we will talk later. 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? 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 email@example.com with the subject line blueprint. That's firstname.lastname@example.org 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 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 that's looking to get their body back to what it once was. Thanks again, and have a great day.