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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. Alright, welcome to the get lean eat clean podcast. My name is Brian grin doing the nightly version of my podcast, nor am I do it first thing in the morning, but I'm running behind a little bit today, either way. 0 (46s): I hope you are enjoying my micro podcasts. Feel free to message me firstname.lastname@example.org. If there's a topic you want me to discuss, you know, usually I talk five to 10 minutes on something I find relevant, either something that came up with an interview that I did, or I dunno something that's relevant in my client's lives or something that maybe they had questions about, but I'd love to hear from you. So email me, shoot me an email, me or message me in social media either way today. I just wanted to discuss my last one was regarding my favorite way to get energy. And that's through in a minute fasting and I got a few questions regarding, you know, what's the best way to start. 0 (1m 31s): And I wanted to just touch on that. Also wanted to maybe touch on some of the things that I've learned from fasting over the last seven, eight years. And you know, today, for example, I was out all day, I'm busy coaching golf, and I didn't have anything. I just had sparkling water the whole day, but I didn't even think twice about it really. It's taken me time to get to this point B, but I always recommend taking these baby steps. It's like anything else, if you're going to start working out, you know, you're not going to go into the gym and go do two, three hour workouts. You're going to do a little bit at a time. Now, if you listen to a lot of my podcasts, I'm all for these micro workouts, 15, 20 minutes, and you're done. 0 (2m 16s): And I did that regarding, you know, even the benefits of sprinting, whether that's regular sprinting or on a bike or whatever, you don't need to be on it forever. Just hit it hard and maybe do four to six sprints and you're done. But anyway, that's, that's a whole nother topic. If you want to listen to that, listen to the benefits of sprinting. If you're, if you're curious to know what the most efficient, fat burning way to, to do cardio, that would be it. If you want to call it cardio it's, it's quick cardio, not chronic cardio. We don't want chronic cardio. So anyways, you know, some of the ways to get into intermittent fasting, I would say first and foremost is, you know, maybe pick a meal that isn't as important to you for a lot of people that is breakfast. 0 (3m 6s): I think they get up in the morning and breakfast can sometimes be a chore or it could be a rush. And why would we want to do something like that and feed our bodies when we're rushed and our feed it, when we feel like it's just getting in the way. So a lot of people like to skip breakfast. If that's not for you, maybe skip lunch. I have a client who likes, who just doesn't feel like eating lunch and a lot of times, and he skips lunch. And if it's dinner, that could be, that could be you as well. I mean, you know, a lot of people like to have family time for dinner. I do with my wife, Erin. And so I don't skip dinner really, unless I feel like doing a multi-day fast. So the meal that I skipped is breakfast and sometimes lunch, breakfast has become easy for me. 0 (3m 52s): I think I, I, you know, and I think I used to be an at breakfast eater and now I get most of my work done in the morning and I'm a lot more efficient. So I would pick the meal that is least important and work on skipping that meal. And the best way to do that is to make yourself busy during that time. Because, you know, you're used to eating your body. You're gonna, you're gonna get hunger cues at that time because you're used to eating them. So if you stay busy and you maybe pick an activity or maybe even go work out that that can help suppress hunger, but do something that will distract you. 0 (4m 32s): If you're just sitting around and staring in the kitchen, that is not going to help. So it's a mind game. You're, you'll start to realize hunger. Hunger is not an emergency. I think many people think that hunger is an emergency and they panic when they get, you know, when they get a little bit of a, you know, a stomach growl. Cause I used to be like that, but you'll start to realize that it is just a cue and it's all it is. It's, it's, it's not physical, it's psychological. And that's another thing that you start to realize is that hunger is, you know, you got to know the difference between the two, between the actually body hunger, or is this really just head hunger, psychological. 0 (5m 20s): And you start to realize that once you fast, more and more, but anyways, so find a meal that you want to skip that is, you know, not as important and perhaps, maybe where you're more, when you get most of your work done. If you work toward in the evenings, then perhaps that's the one, the skip, you feel like you're doing all your work in the morning and you want to be efficient and not rush around and eat, then do the morning. And then what I would do is I would take that meal and you can just go cold Turkey and eliminate it, which some people like to do. But I would say that I would just push it back. So if it's breakfast, if you usually have breakfast at 8:00 AM, just push it back to nine, am trying to get your body, you know, flexible as far as when you're eating, as opposed to just relying on a clock. 0 (6m 5s): And once you go to 9:00 AM, maybe do that for a few days, then push that back even more to 10:00 AM and so on and so forth. And before you know it, you know, you gotta be patient, it takes time. And you know, the reason we're doing this is, you know, you want to get your body adapted fat adapted, where you're getting used to using your own stores of fat for energy, as opposed to just being in a fed state and relying on that all the time. Because as I've talked about before, your body uses a lot of energy, energy simulating and digesting calories, and you'll start to realize that you don't need those calories. Your body has plenty of body fat to run on for days and days and days, unless you're like 4% or below, which is, I don't think many people are, you know, even myself, I'm a pretty lean individual. 0 (6m 57s): I'm about, you know, nine, 9%, nine and a half percent body fat I can run for days and days on body fat. So nothing to be worried about. Obviously I wouldn't fast if you're underweight or if you're trying to necessarily put on weight or if obviously you're pregnant or breastfeeding. And also just with all this fasting talk, you know, you can consult with your physician. He might have a different, let's say he might have a different idea regarding fasting, especially if he's really old school. But now, now, now more than ever, I think more individuals are becoming a tuned to fasting. I mean, for one it's been going on for centuries and centuries and in many really major religions. 0 (7m 42s): So I think it's becoming more, more and more mainstream. But as I talked about, no one makes money from fasting. So I don't want to go ever really hear it in the mainstream. So, you know, the, one of the things that I also gained from fasting is realizing that eating is a privilege. You know, I'm so blessed and you know, to be in an area outside of Chicago and you know, where we can get food when we want. And it's, it's not even a second. It's not even a thought. It just, you know, every quarter, if you want to eat, you can eat. And there's a lot of people out there who, who fast regularly, and it's not a voluntary, fast. 0 (8m 23s): And that's what you have to understand is this is all voluntary, right? If you start fasting and for some reason you're not feeling right, and you can always break that fast now, will you feel uncomfortable? Yes. You don't want to feel to the point where, you know, you're, you might, you know, might pass out or things like that. We'd obviously don't want that. That's why you want to ease your way into the fast. If you're used to relying on calories and especially carbohydrates and refined carbohydrates, it is going to be take you longer and longer to become fat adapted. It's going to take time. I would up your eating first, maybe first and foremost, and then start fasting. But either way, whether you do one or the other, start with one of them, if you're always eating refined carbs, it's going to become more and more difficult. 0 (9m 8s): So if you can just start implementing healthy protein and fat, which I've talked a lot about, I won't touch on a ton in this podcast, but that's going to make fasting easier as well. So you got to get a ride out those hunger waves a little bit. You got to stay busy. If you need to drink some coffee, that's fine. You know, some people like to do a cleaner, fast, where it's just water, but if you're just starting out and you need a little bit of black coffee, I would go plain black coffee, then go for it. Cause that'll help, help suppress appetite as well. And I use it from time to time. I don't like to rely on coffee or caffeine, but every once in a while, I'll, I will do it timely. Especially maybe even before a workout. 0 (9m 48s): And you know, you just gotta be patient give a time. So, you know, the main thing here is I think you have to understand that it takes time to get into fasting and it's never going to go perfect. But if you start doing it a little bit at a time before, you know it, months ago by you'll start realizing that you don't have to eat every meal and you can skip a meal and it's not a big deal. So give it a go. Let me know if you have any questions regarding that. And you know, hopefully this helps just get you started. It's all about getting started, take small steps and you'll start to realize that it's not so difficult. So I hope this helps, you know, I had some questions regarding getting started with fasting. 0 (10m 31s): I have a 21 day fasting challenge. You can check out some links, I'll put them in the show notes, but they're on my website, Brian green.com. And I also have a journal as well. Look out. I have a new fasting challenge coming up and that's going to be out in the next few months, just for the winter time. When people are starting to look through their new year's resolutions, I felt like I could, I revamped and put some new things in the, in the challenge, but I have one up now and I also have a journal to help you as well, but either way, just start small, start small, get small wins. And you'll start to realize that you can do this and that it just takes time. So hope this helps get you started with fasting. 0 (11m 12s): And I look forward to talking to you next time. If you have any questions or you want a topic, you want me to talk about, feel free to email email@example.com. Have a great rest of the week and talk to you later. 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. 0 (11m 52s): This programs 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. 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. 0 (12m 40s): That's looking to get their body back to what it once was. Thanks again, and have a great day.