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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 eat clean podcast. My name is Brian grin, and I hope you're having a great day and enjoyed your weekend. And today we're going to talk about six ways to help prevent, or I like to say slow down aging, essentially. I always think it's a big compliment that I tell people my age sometimes. And they're like, oh, 41. I thought you were like 30. So that's the goal. I would imagine for a lot of people listening to this podcast is we want to feel and look young, and I'm going to give you some, some ways that have helped me over the years, and hopefully you can take them and apply them in your own life. And number one would be avoid being in a high glucose, high insulin environment. 1 (1m 16s): And, you know, essentially I talk about this a lot because the best way to lower insulin is to fast. And essentially you want to make your body metabolically flexible. You hear that all the time, but you also want to keep those insulin levels at a low is a safe, low level for majority of the day. If you keep getting glucose and insulin spikes, it's just going to promote, what's called oxidative stress and free radicals. Now it's okay to have a little bit of those, but when you're getting those all the time, every day, that is going to be, that is going to accelerate aging. So that would be number one. 1 (1m 56s): Number two would be chronic stress, accelerates aging and disease. I think we all know that I think there's good stress and there's bad stress and there's chronic stress. It's okay to have acute stress, which is every once in awhile, right? Like if you, you know, intermittent fasting is a form of, of stress working out as a form of stress, but too many stress hormones decreases your mitochondrial functioning and makes you more prone to disease because of a weakened immune system, high insulin and damage to cells. So essentially we want stress management, right? And we can do this many ways. 1 (2m 36s): Okay. We can do this obviously through meditation, through yoga, even through getting up and going for a walk. So these are just little things that you can do to help eliminate some chronic stress going on in your life. Number three, sleep deprivation promotes pretty much promotes all disease. I think that we talk about it a lot, but sleep is like the number one pillar of health. And you know, if your body's circadian rhythm is off, is if it's misaligned, this is going to cause cellular stress. And you'll pre you'll pretty much predispose yourself to all types of dysfunction. So not surprised it's sleep stress and high insulin all in the top three there, number four, you want to avoid environmental toxins and pollutions. 1 (3m 26s): And this one, maybe doesn't get talked as much. If you want to look back, I interviewed the toxin Terminator, just look that up on the podcast. And she, that's all she focuses on. And this is lowering, you know, your, your exposure to these environmental toxins, pollution, polluted air, polluted water, heavy metal exposure, mercury and foods. Okay. Certain foods obviously are higher in mercury than others. Pesticides, GMO crops, crops, toxic personal care products. There's a lot of great companies now that sell personal care items. You know, I would say if you're buying your personal care items that are just completely mainstream, probably not a good idea. 1 (4m 9s): I'd probably look to, you know, I know there's a company called beauty counter. I have a friend who works for them or reps their, their products, and they have a lot of good toxic personal care products. But the bottom line is if you're buying all your things for yourself, that you're putting on your body and in your body and it's mainstream, it's probably not the best for you. Let's just put it that way. So number five, right? Number five, avoid inflammation. Okay. Avoid inflammation as much as we can. Some inflammation again is good, right? If you get a cut, there's going to be inflammatory markers that go to that. But you know, inflammation is correlated with almost all disease. 1 (4m 50s): A lot of them as it, you know, directly decreases the body's immune system and, you know, so things that cause inflammation, the processes, the processing of food and over cooking also as well. Right? So I try to be aware of this because I do grill a lot not to over cook the foods and occasionally taking a break maybe from grilling, because that'll increase the number of free radicals in the food and also the carcinogens in it as well. So avoid inflammation and a lot of avoiding inflammation is just avoiding seed oils and, and, and, you know, lessening sugars and, and flour and things like that, which can cause a lot of inflammation in the body. 1 (5m 35s): Lastly, fasting fasting can help prevent aging. For sure. There's been studies done on humans on how it can actually increase your, your growth hormone. And essentially that is key when you're aging cause growth hormone. A lot of times it can dictate muscle mass and bone mass and things like that. So doing some bit of fasting can definitely help and also help calm inflammation as well. You know, when you're not feeding the body, the body can go heal other parts and your, and your gut digestive health as well. So I can do a whole podcast on that, but those are my six ways we could probably keep going with this, but those will help slow down aging, you know, avoid high glucose environments, avoid chronic stress. 1 (6m 23s): As much as you can do things like meditation and reading sleep deprivation deprivation. Obviously you want to make, sleep a priority and have a good sleep routine, avoid toxins that are either in your water or you're putting on your skin, avoid inflammation, mainly through foods that you're eating. This could be over cooked foods, and this could just be processed foods. And then lastly, balancing out your feeding times with some fasting times. So anyways, I hope this, this micro podcast gave you some good tips for the day. And if you have any other questions, feel free to comment on YouTube or in any of my social media platforms or reach out to firstname.lastname@example.org. 1 (7m 5s): And I can get back with you with an answer. So if I don't know, it I'll find someone that does so enjoy the rest of your day. 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 is designed specifically for those committed to making serious progress towards our health goals. 1 (7m 47s): 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 (8m 11s): 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.