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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. All right, Brian grin here with the get lean eat clean podcast, and I'm excited to bring you my part, one of a two part series. That's going to just go through and highlight some of the interviews that I had over the past year.
0 (45s): I started to get lean podcast in November of 2020. So yeah, it's been about a year time flies and I've met so many great people all over the world and yeah, it's about it's our one year anniversary. It's also a hundredth episode. So really stoked to bring you some of the great nuggets of advice from some of my interviews that were done. It was very difficult to pick out which ones to bring to you, but I tried to mix it up and we got interviews with Brad Kearns, Al Russ, Dr. Ted Naiman, Dr. John Jake wish Dr. Ken Berry, just to name a few. So yeah, it's, you know, like, like, like anything else, it's good to hear things more than once.
0 (1m 29s): And I wanted to sort of take a breather, look back at a great year of podcasting and I really, I really have enjoyed it and I look forward to continuing the journey and hopefully you have as well. And I appreciate you for listening. So enjoy part one of, a bit of a summary of what we've done over the past year. So thanks so much and enjoy. All right. Well, here is my interview with Dr. John Jake wish he's the inventor of the X three. And we discuss why cardio is a waste of time and how it makes you actually hold on to fat as opposed to burn it. So I wanted to put this piece on, cause he touches on this in his book as well.
0 (2m 12s): And I thought it would be informative to hear it from himself. So this was episode 12 with Dr. John
0 (2m 58s): So
2 (2m 59s): If you want to be a great runner, you got to run, But that's not why most people do cardio. They do cardio because they think they're going to lose weight, lose weight, drop body fat. And it is the opposite of what has happened. And your body is actually preserving your body fat and sacrificing muscle when you do cardio. So you actually lose muscle and you protect your body fat. So you stay as fat as possible, as long as possible. Who wants that? I mean like that, that's not the, and there's 40 years of research. Like if you talk to any sports scientists, they'll be like, oh yeah, of course, like cardio don't do that.
2 (3m 44s): Right. But then, you know, we'll, we'll say, well, why does the fitness industry recommended stone? We'll start laughing. And they'll be like, oh, the fitness industry. It's just
0 (3m 53s): Because they want to sell treadmills. They
2 (3m 54s): Want to tell treadmill, the equipment manufacturers want to sell treadmills. The gyms just want to give people what they think they want. Like if you go to sign up at a gym and they go, we do it differently because we want you to get results and everything you thought was the right thing for fitness. Isn't nobody would sign up with that gym because people aren't there to learn. Right. They're there to do something which they already, they have a preconceived idea. So it's really hard to like break that model in people's heads and say, no, everything you've been told is wrong. It's just, it's just, it's tough settling.
0 (4m 32s): Yeah. And I always say, would you rather look like, like a marathon runner or, or like, you know, the guys that are doing the 40 yard dash, you know, like body-wise, it's not even, you know,
2 (4m 43s): Right. Not right. And most people don't even don't even have an idea. They think, oh no, runners have beautiful bodies. And then you tell them to Google marathon runner in hit Google images. Yeah. And she's everyone looks like,
0 (4m 57s): Yeah, malnourished. All right. Well, this was a highlight from one of my first interviews with Brad Kearns, actually my second overall interview for the get gasoline eat clean podcast. And we touch on in this short clip, the advantages of cold therapy, all the benefits around it, how it's a positive hormetic stressor for the body and also contrast therapy and how you can go from hot to cold. And this can be beneficial as well. So Brad is a, was a great guest. I actually had him on twice and he's a New York times bestseller always pushing himself with a track and field. And he was a former number three ranked professional triathlete.
0 (5m 38s): So lots of great tips in the whole episode, but I just wanted to give you this short little highlight with myself and Brad Kearns enjoy
3 (5m 48s): It's something special. It's known that the, the greatest protection from EMF is immersed in a body of water. So you've got that going for ya. But I also like to do my cold exposure in lake Tahoe in the season, which is, you know, we're recording this in November. So for the next six months, the lake will count as cold therapy in the summer. It's not cold enough for me to count it. So I make it a swim. And by the time I'm swimming for 10 minutes or 15 minutes, I'm getting a little chilly and the water in the mid sixties. But when you can get that, you know, brief immersion and cold conducts, it dissipates body heat 25 times faster than air.
3 (6m 31s): So that's why the cryotherapy chamber is, has to be like minus 200 and something degrees, but the water is much more efficient for something like this cold exposure. And again, you're not trying to put yourself into a discomfort or into distress. You're just getting a therapeutic exposure to cold and your body responds with this tremendous hormonal. It's called a hormetic stressor. And it's kind of the thing that we're missing out on these days in modern life, because we're, everything's so comfortable and convenient. And, you know, fasting is, if is another hormetic stressor where you're putting your body under the stress of starving your cells of energy, forcing them to, you know, manufacture or gain energy internally through burning body fat or making ketones a high intensity workout is also another form of stress that gives a positive net benefit.
3 (7m 25s): And so that's what the, the cold exposure category qualifies as well, same with sauna and the benefits of doing a hot therapy and cold therapy are quite similar. You might have heard of these heat shock proteins. They talk about when you get in the sauna and it has all these immune boosting, cognitive boosting fat burning benefits. And the same thing happens when you're exposing to cold. I actually have the chest freezer and I have a portable sauna in my yard, so I can do both. And for some reason, people that come over, they want to do the sauna more so than jumping the cold tub. I don't know why, because they're both really health that health boosting, but it's also kind of fun to do back and forth contrast therapy, they call it.
3 (8m 5s): And just what you're doing is putting your body under, you know, a mild and short duration form of stress. And that's where you get the positive health benefits. So if I were to try to sit in the cold tub for an hour, they would probably have to pull me out and take me to the emergency room, right? So it's stupid to do things that are extreme and too stressful, same with sitting in the sauna for too long. But you're kind of finding that sweet spot where you're putting the body under a bit of stress and the body responds just like lifting a weight or sprinting or anything else.
0 (8m 37s): All right, here was a little bit of a highlight for my interview with William Shufeldt. William is an actor. He was a power ranger and a rapper, an author, a coauthor of the PE diet with Dr. Ted Naiman also had a 21 day carnivores shred challenge. And William was a great guest. This was episode six, and I actually highlighted his tip about getting your body back to what it once was. And he touched on in a minute, fasting training and eating correctly along with mindset and goals. So enjoy my quick tidbit with William Shufeldt. I think you'll get a lot out of it.
4 (9m 13s): So if, if you're, middle-aged, let's say you're in your forties, fifties, and you want to get your body and your mindset back to where it was. I would, I would give like a few really, really simple recommendations. The first one would be implemented some intermittent fasting, implement some style of training that you can do on a daily basis. You don't have to be going crazy on a daily basis, but there's something mentally about kind of checking in with that training every single day, it's going to keep your body limber. It's going to help with mobility. And if you're training daily, then you'll have time kind of for all the different aspects, you need the strength training, the stretching, the, you know, if you want to do some cardio core work.
4 (9m 55s): So I like that a daily training practice, a daily fasting, a practice, and then a style of eating similar to what we talked about. If you can base it around high quality animal proteins, I always kind of prefer red meat, pasture-raised eggs, maybe some wild caught seafood, maybe some grass fed dairy. If you can base your diet around that. And then on top of that, if you want to add in a few greens, if you want to add in some berries, you want to add in a little bit, that's fantastic. So those three things, and I would really say in terms of eating, don't try to lose all the fat at once. Don't try to set like a really crazy calorie deficit.
4 (10m 36s): You're going to kind of burn out mentally and physically just allow yourself to eat, to satiety with those foods. If you're doing that and training and doing some fasting, you're going to start to trend in the right direction. And then the last thing mindset wise, Ooh, it's a toss up, but I would, I would say get a good book on goal setting. One that I would highly highly recommend is by a lady named honoree Corder, and it's called vision to reality. Short-term I think it's how short-term massive action leads to long-term maximum results. And it's just an excellent, excellent book on quarterly setting, quarterly goals.
4 (11m 20s): That basically her hypothesis is that you can achieve your yearly goals many times within about a hundred days, if you're actually focused on it. And you're taking a lot of short-term massive action. These, these yearly goals sometimes a year is so far out that you'll see this happen with a lot of people in October, they start to realize, holy crap, I'm not going to hit my yearly goals and they might try to sprint towards the finish line, but they could have done that in January, just as, just as well. So I think that's a fantastic book, lose 20 pounds this year goal. You could probably do it in a hundred days. If you're focused on what you're doing, you know, that finally take a course in whatever skill it happens to be.
4 (12m 6s): You could probably do it in one quarter. So I think that book is fantastic to just kind of get you on track and get that feed, get that feeling of momentum of speed, of motivation, of getting zoned in getting lasered in because when your motivation is on track and when you've got really clear goals, it just flipped a switch in your mind, you feel unstoppable, you feel ready to go, you feel ready to take on these different challenges. And then you combine that with a great, you know, exercise program, a great diet program like you're in fighting shape. So those would be my best recommendation.
0 (12m 45s): All right. The next episode we're going to highlight is episode 14 with Dr. Gary sliver. He's a board certified internal medicine physician specializing in preventative care nutrition and anti-aging medicine, and he's the founder of evolve health care. And that's out in LA. And he also with Brian Sanders teach people that live optimally through a Sapient lifestyle. And what we highlight in this overview is red meat bad for you. We talk all about cholesterol and at the end we touch on fiber and plants. So this one's a good one, and I know you'll get a lot of info from it. So enjoy, thanks so much.
0 (13m 26s): You know, a common question is, well, is red meat bad for you? What, what would you say to a client that said, that would ask you that question?
5 (13m 37s): So the first thing I say, when we start talking about food, especially if it's someone who I think is really indoctrinated into that idea is that you're not going to like what I have to tell you, because it's alarming and, and scary to hear from a doctor that, Hey, what you've been told for the last 30, 40 years are just, it's just wrong, but that's the truth. And I started off like that because you have to accept and embrace that, or at least open your mind to the possibility that the nutrition recommendations as they stand are wrong.
5 (14m 17s): I, I then gauge based on the person so we can take the evidence-based route and start talking about the epidemiological research that was done on, on meat in general and, and red meat specifically, and dispel the efficacy of that research. And then you have to have someone who's willing to think about it, epidemiological study, versus like an observational study or randomized control study, right? That's not always the best route. Then we can talk about saturated, fat and cholesterol and the diet, heart hypothesis, and the history of how that came to be and dispel that myth, which was, you know, which is basically a history lesson.
5 (15m 0s): And I don't know if, when you want to get into all of that, but basically, you know, there is a battle of wits to, you know, and, and there was some that argued that cholesterol and fat caused heart disease because heart disease was this big trigger in, in the fifties and sixties. And, and we can talk about how over the last decade, more and more research is showing that there is no association with any kind of disease process when it comes to eating red meat. And then talk about all this new, very exciting research, talking about the benefits and essential, the essential illness of cholesterol and saturated fat in your diet to be healthy.
5 (15m 46s): Then we can talk about physiology and the fact that your brain is made of cholesterol and saturated fat and your skin, and that every hormone in your body is built around a cholesterol backbone and that to vilify cholesterol. And to presume that eating cholesterol drives cholesterol into your arteries and plaques is just simple thinking that has not been justified by research. And then you can take the ancestral argument and say that, well, you can not survive on plant food alone. And if you look at someone in the Bush and the jungle, someone in a survival situation, what are, what, what are the components of life that it comes down to water some salt and which can be a plant source and then meat, but specifically fat, right?
5 (16m 34s): So you can't survive in just pure protein. You need fat. So when you look at survivalists and people that are like really living off the land, it's fat, that is like the number one cherished commodity. So, so there's all of these different angles. And it just depends, I think, on the person and why it's such a nuanced conversation. And I Def, I generally don't go down the, you know, well, meat meat was vilified by the seventh Adventist church. And that was very much involved in our, you know, the development of her food recommendations. And that really, this is a religious argument that is anchored in all sorts of craziness.
5 (17m 17s): And by the way, none of this is a conspiracy. Cause you could go on Wikipedia and look up the seventh day Adventist church and how they were involved in driving red meat out of our diet. It's so many layers, right? So I think the first step for anyone listening is to accept that the recommendations are bad and that, that myth, the red meat myth is just that the fiber myth is just a myth. Eating all this fiber is not good for anyone that a plant-based diet or plants, fruits and vegetables are still healthy for you. That's a myth guys like I'm sorry, and that's a tougher one for people to swallow.
5 (17m 57s): People still struggle. Even people in our space struggle with that. I know people that recommend eating red meat and then still talk about eating the rainbow. And I'm like, so you'll have a rainbow. When you're a hunter gatherer, you just had a rainbow fruits and vegetables in your backyard. You had a backyard, like, what are you talking about? This is all driven by modern agricultural practices. So, you know, I think the fun part for me is to try to get someone's brain, get their perspective to that moment where we discovered agriculture, we started using agriculture and drive their brain to the fact that we exist subsisted and exist and thrive and dominated the planet for such a long time without agriculture.
5 (18m 38s): And what did that look like? And, and that's a fun place I think, to start because I don't think you can, you can ignore that. It's, it's pretty, it's just, it's common knowledge. I mean, again, if you don't believe in evolution, I suppose then that's a whole different conversation, but I've never faced that issue. So that's kind of the different angles I take.
0 (19m 1s): All right. Next is episode 42. And my interview was with author and podcast host Jen Stevens. And she's the author of delayed don't deny feast without fear and fast feast for Pete. I think she has another book coming out as well. So I'm going to probably get her back on the podcast, but I really like the way she talks about having a clean fast, as you know, we talk a lot about fasting on my podcast and I thought this would be pretty relevant. So she goes into what her definition of the clean fastest and why. So enjoy, and thanks so much. I was looking a little bit through your website and you talk a lot about a clean fast, right?
0 (19m 41s): Why don't we talk a little bit about, cause people are like, oh, can I have this? Can I have that? I just did a podcast on it. You know, there's coffee break a fast and I know you're having your coffee right here. Well, how would you, how would you describe a clean fast? Well,
6 (19m 54s): I have actually two chapters on this and fast feast repeat because that's how important it is. The first one is, you know, why we fast clean and I talk about, we have three fastening goals and I'll get into that. And then the second clean fasting chapters, you know, what you can have during the fast and why? So I'll answer that part first. What you can have during the fast plain water, black coffee, nothing added plain tea, and I'm not talking about, you know, those fancy herbal teas that are like, you know, apple cinnamon delight, avoid those. You don't want anything that tastes like food or sweet sweetness or fruity sparkling water is fine as long as it's not flavored. So stick to very basic things like that. Black coffee, plain tea, plain water, plain sparkling water.
6 (20m 38s): Now let's talk about why we have three fasting goals. And when you know what the fasting goals are, you can understand why it's important to fast clean. The first one is you want to keep your insulin low. You know, we talked about hyperinsulinemia is a problem. Insulin is not bad. We have to have it. You don't want to have high levels of circulating insulin all the time. It's linked to so many negative health outcomes. I didn't even really realize how many until when I was writing fast Feaster repeat, I came across a research paper on hyperinsulinemia and it listed all the things that were associated with with having chronic high levels of influence. And this is so important for all of us. So you want to avoid anything that is going to trick your body into thinking food is coming, right?
6 (21m 24s): So for example, diet sodas, there's zero calorie. So we were like, well, it's zero calories. Nothing's happening. It has a zero effect. Well, it might have zero caloric effect, but it has affects in the body because you, you taste it. Your brain says, Ooh, sweetness is coming in our brains, don't understand zero calorie sweeteners. Our brains have developed with when you're eating something sweet it's honey, or it's an apple, or it's an orange. And so you've got, you know, sugary sweetness coming in. And so we have the cephalic phase insulin response, and our pancreas pumps out some insulin to deal with this hit of sugar that your body knows is coming in, except that it's not because you're having, you know, something with zero calories.
6 (22m 8s): So that leads to some metabolic confusion and it keeps your insulin high. And you know, if you keep that insulin high, you eventually will develop insulin resistance, all sorts of problems come along with that. So that's why we avoid anything. Food flavored, you know, even something like apple, cider vinegar, you know, I've experimented with that. My body thinks the foods coming in when I get a hot mug of hot water and put some apple cider vinegar in it that that's my body's like, Oop, we're having an apple cider vinegar. This is delicious. So you want to avoid anything that is delicious and food light during the fast, keep your insulin low. The second fasting goal is we want to tap into our stored fat for fuel.
6 (22m 51s): So we do that by not adding fat into our coffee cup, don't put in the butter or the MCT oil, because that's a huge source of energy, you know? Yes. If you take exogenous ketones or chug MCT oil, your body will, will either have the ketones from the exogenous ketones or make ketones out of the MCT oil. But what it's not doing is making them from your stored fat. So our goal is not to have ketones and our goal is to make them right. So you only make them when you have to tap into your own fat stores for fuel. It's really amazing. I went through all that, to the, you know, putting stuff in my coffee, all the oils, the butters, whatever you re it really does.
6 (23m 34s): You know, at first it might feel satisfying, but over time it makes you hungrier. So I challenge everybody to try without it. You know, the third fasting goal is we want to have autophagy. Autophagy is our body's upcycling and recycling system. I mean, it happens naturally, but it happens when you're not digesting and eating. So, you know, if you're the person who puts your feet on the floor and starts eating and drinking all day long, like we'd been trained to do in modern society, your body never has time to rest and clean and repair and autophagy. Isn't isn't really happening. So we want to fast and have our bodies have time to, you know, we're not digesting, we're not eating.
6 (24m 18s): So our bodies have time to go in and rummage around and clean things up. Well, we do that by not taking in protein during the fast. So bone broth, for example, would not be something you would want to have. You know, it sounds fun. A bone broth fall fast, right? We've heard of them, but you're not actually fasting. That's a source of nutrients. It's a source of protein and your body is not going to need to rummage around, you know, in the, for the junky proteins when you're taking in a source yourself. So avoid things like that.
0 (24m 49s): All right. The next episode I'm going to highlight is episode 24 with Dr. Ken Berry. He's a family physician in Canva, Tennessee. He also is the author of the best-selling book lies. My doctor told me, and in this highlight, we discussed his one tip to get your body back to what it once was. And he talks all about keto and carnivore and how it could really jumpstart your health. So enjoy this one and thanks so much. What, what one tip would you give someone like a middle-aged individual that maybe they're in their forties and fifties and you know, they've lost it a little bit, right? They want to get their body back to what it once was maybe 10, 15 years ago.
0 (25m 30s): W what one tip would you give to them?
7 (25m 33s): Yeah, the, the one thing I would say to them is that I was in your shoes. Hundreds of thousands of people were in your shoes and they now no longer live like that. And with, with those complications, there is hope there. And, and the hope does not lie in a handful of prescription medications or a handful of supplements. Either the hope lies in eating a proper human diet. When I first started recommending Quito years ago to my patients, it was as a temporary weight loss hack. I didn't, I didn't think it was helpful for anything else. I didn't think it would maybe not even safe for long-term.
7 (26m 13s): But now through, through the years of study, I have come to the conclusion that a very low carbohydrate diet full of fatty meat. And I think there's a spectrum. It can be low carb. It can be Quito key, divor carnivore. It can be strict carnivore or, or, you know, lazy carnival, whatever that spectrum is, the proper human diet for all human beings on this planet of any age with any medical condition whatsoever. There is, there is. And I think it's quickly becoming inarguable, but there's hope for you. You don't have to be morbidly obese the rest of your life. You don't have to have this list of chronic medical problems that keep getting worse.
7 (26m 58s): You don't have to keep taking more and more and more prescription medication. There is hope, and the hope is in your hands. There's no gatekeeper. That's the other beautiful thing I love about this is you don't even have to go to a doctor to, to tap into this super powerful, super ancient healing technology. It's your body's already got it built in. Now, all you've got to do is just feed it. The proper food and things will start to go back to normal. Inflammation will start to decrease arthritis that you thought you were crippled with for the rest of your life will start to almost magically get less severe bowel complaints, skin complaints, mental health.
7 (27m 42s): We've had so many thousand people say, as long as I eat keto or carnivore, my OCD is it literally doesn't bother me, my depression, my anxiety, my add just so much better when I eat what Dr. Barry calls a proper human diet. And so the question then becomes are all these diseases, these epidemics of chronic diseases? Are they just the, are they the, are they the inheritance of modern humans is that's just what we're stuck with, or are they being induced and produced by the diet we're being told to eat?
0 (28m 22s): All right, well, here's a short highlight from episode four and my interview with Al Russ. She is a best-selling author and speaker and coach, and she wrote the book, the paleo thyroid solution, along with Catherine as F U C K and also has a manifestation journal. And in this short highlight, we talk about what her take on confidence is and how important it is anywhere you are obviously in work in the bedroom and in getting healthy. So I thought this was a relevant, short highlight from the interview that you could take and apply it to your life. So thanks so much and enjoy
8 (29m 1s): Confidence is not an anchored fixed quality within you. It is the sum of the actions you think, and the thoughts that sorry, some of the thoughts you think, and the actions you take. So because everybody has the choice to change the thoughts, thoughts, and change their accents. Everybody has access to this. It, it has to be built from within, but you have the ability to increase your confidence. And the reason you want it is because you don't get what you want in life. Without it, you have to speak up at every turn. I don't care if you're a stay-at-home mom, you're going to have to go talk to some shitty mom at the PTA meeting and, or stand up to a teacher or speak up for your kid in business, everywhere, self promotion. You know, I half the reason there's hundreds of interviews with me out there is because when I first wrote my book, I pounded the pavement and went out there and pimped myself out and sold myself.
8 (29m 51s): You, we are in a world of self promotion. No, one's really going to do it for you unless you hire a PR firm. So, so at the end of the day, you need confidence at every level. It's not about being a public speaker or some bad-ass. Some of the quietest people are the most confident people I've ever met. So this is not about being a talkative extrovert, but it is about feeling good in your body and your mind and who you are everywhere you go. And that you have. If I had to define confidence as anything, I'd say it's a general sense that you will prevail either at a specific activity or in life in general.
0 (30m 24s): All right, the next episode, I want to highlight it's episode 34 with drew Manning, and he is a New York times best-selling author of fit to fat to fit. And he, if you, if you remember, he was the trainer who put on a bunch of weight and then lost it and put it on again and went and lost it again. I think he did it twice. So he discusses the importance of mindset and sort of the mental, emotional side of, you know, putting on this weight and then being able or trying to lose it again. And I think it's something that, you know, I think everyone has to have reasons why, and sort of tap into that mental, emotional part, if they really want to lose the weight.
0 (31m 10s): It's, it's, it's just as important as you know, the working out and the eating correctly and things like that. And so I thought this would be relevant and drew Manning does a good job of talking about that. So enjoy this time around getting in the shape. What would you say? What would you say you, you know, you said you learned stuff through the last 10 years that you're going to apply. What were some of the things that you learned and how are you going to apply them?
9 (31m 36s): That's a good question. So ever since my first journey of Fitbit to fit, you know, the biggest lessons I learned was how much of transformation has mental and emotional. And so as someone in the fitness industry and which foot is an entry that focuses a lot on diet exercise, like the new supplement, the new workout program, the new this or that like, yes, that is part of the S that's part of the puzzle that people have to do to transform their body, right? I'm more focused on the mental, emotional and transformation first, because I feel like if people can transform from within and shift the perception of what success looks like in this industry, then the physical stuff becomes easier right? Over time, if you can do that.
9 (32m 17s): But the problem is that you can have to dig deep to figure out what your demons are. What are your things that are holding you back from living a healthy lifestyle? Is it self-worth, is it self-sabotage, is it maybe childhood trauma that you haven't really released yet? And you tend, because what happens is for most people, we gravitate towards food or other substances to distract us from, with those emotional, that emotional pain. And so a lot of people gravitate towards food because it's legal, it's easy to buy. It's cheap. It tastes really good. And that becomes their advice. Other people might gravitate towards alcohol or drugs or porn or sex or movies, TV shows social media.
9 (32m 57s): We live in a world of these distractions and we program our brain from a very young age, instead of dealing with the emotional stuff. That's really hard. We just distract ourselves and numb ourselves with these substances over and over and over again, whenever we feel that that stress come up or those triggers come up emotionally to where we never deal with that. And then when we go and try and all right, I'm going to cut. I never get any sugar again. I'm going to work out every single day. We haven't really, we haven't really dealt with the stuff on the inside because what's going to happen is we're going to have to use our willpower every single time to try and live a healthy lifestyle. And eventually you're going to get burnt out unless you're, you know, you know, Jocko, Willink or David Goggins or something like that.
9 (33m 36s): You know, those are like the one percentage of the world. But most people after a few times, I'd be like, this is too hard. And so for me, I like to help and, you know, help people through those mental, emotional issues, and then shifting the perception and get people to focus on the process because they're worth it because they love themselves enough to treat their bodies kindly instead of hating yourself to skinny or hitting yourself to get ripped or shredded. And I think that's the problem that people have is like, I hate the way I look. I want to look like that. So I'm going to beat myself up until I looked that way. And once I looked that way, then all my problems will go away. And that's a big myth, just like people chasing after money. Once they have this much money, then all my problems will go away.
9 (34m 17s): And it's a very similar thing where if you haven't learned how to be fulfilled and happy with where you're at now, even if you get the body, there might be a temporary sense of happiness or fulfillment, but I promise you, it's not going to last. And so you have to eventually do the work, which is really hard work to let go of that, those emotional challenges, whatever they are for you to learn how to be happy fulfilled. Now, even though your body's not perfect, your life, isn't perfect. You don't have the money you want, because if you can do that now, then along the journey of trying to get those things, you're not beating yourself up or, you know, saying you're a failure because you didn't get those things. Cause you're fulfilled with where you're at now. And you're just continuing to work on a better version of yourself. And so it's a shift in perception and they try and teach people how to do through my programs.
9 (35m 1s): And it takes some time for sure. But I think once people, once it clicks for them, then they're like, oh, I get to exercise. Or I get to eat real food because it makes me feel good. And I feel better. I feel healthier when I eat these foods. And when I exercise, it feels good to my body to do hard things. And, and I'm just going to keep living this lifestyle because it feels good. Not in hopes that we'll get these results, which will then change my life.
0 (35m 26s): No, I love that. And it's something that probably doesn't get talked enough about, right. We're always talking about, oh, what should you eat? When should you eat in? I, you know, I, I'm a victim of that too. Right? Like you just talk about those things. Cause it's sort of easy and it's maybe even a little, you know, it's like surface level things, but really it comes down to is you sort of, you have to address the emotional and, you know, sort of the mental side of being in the right place in order to get where you want to go. If you don't get into that place or at least have, like, you mentioned like a true, real reason why you're doing this, what's driving you then all that other stuff doesn't really mean anything. Yeah.
10 (36m 6s): Very true.
0 (36m 7s): All right. Now I'm going to highlight my interview with Dr. Ted Naiman. This was episode number 10 and Dr. Ted Naiman is a board certified medicine physician. He's coauthored the PE diet. And he's done a ton of personal research through his medical practice, focusing on implementation of diet and exercise for health optimization. And one of the things that we talked about is micro workouts and this high frequency approach and how intensity is so important when you're doing this, but the volume throughout the week can really make a big difference. And I've actually found this out through my workouts as well is I've used to work out three, four days a week.
0 (36m 49s): I've actually increased that volume and done it for a less amount of time, about 20 minutes on average. So these micro workouts can be a big advantage. And I wanted to highlight this in my interview with Dr. Ted Naiman. So enjoy
10 (37m 7s): The way I came up with this. So I, I realized that, you know, building muscle, you're, you're creating this functional tissue, it's an adaptation to a stress you put on your body. And then I'm like, well, there's gotta be an optimal frequency for this. Right. And it's kind of like, it's sorta like calluses on your hands. If you're digging ditches or pigmented your skin, if you're getting a tan. Right. And then, you know, if you imagine that, you know, once a, every two weeks you just laid in the sun for like six hours and then just blistered yourself, head to toe, and then just didn't go out in the sun for the next two weeks versus, you know, like 15 minutes a day, you know, which is going to give you the better tan or if you're, or if you just dug a hundred ditches all day, once a month, until your hands were like bleeding versus like, okay, one ditch every day, right?
10 (38m 2s): It seems like these people who do stuff daily get some really solid muscle growth, you know, like your gymnast and your power lifters and people who have high frequency of training have excellent results. And I think that there's so many benefits to high frequency, you know, first of all, there's the practicing the movement, right? So let's say I just work out once a week and I do my handstand pushups. I mean, the first year of doing that once a week, I'm to struggle just with my form and what it feels like, and the mind muscle connection, and just getting the movement pattern down.
10 (38m 42s): But if I'm doing that every day or even twice a day, I'm really going to progress, progress with my, my form and with my technique and with my mind muscle connection and with my ability to maximally engage the muscles. And so there are these neuromuscular benefits, you get to a higher frequency, right? So I, so I love this high-frequency approach. I think intensity is the most important factor when it comes to resistance exercise. Like if you have some pink weights and you do a thousand curls a day for the rest of your life, your bicep circumference is never, ever going to increase right. Ever at all. So-so intensity just has to be top, has to be number one.
10 (39m 25s): I like high frequency. And it makes sense to me, if you're trying to get this functional, adaptive tissue buildup, you know what I mean? That's gonna be basically an, a positive adaptation to stress. You, you want a, like a little bit on a really regular basis. And that's how I kind of came up with this like whole body daily or every other day, whether it very high intensity, it just, it feels natural to me. It makes a lot of sense to me. I see a lot more people going in this direction. It's a lot easier to do if you can do it at home with no equipment. Cause it's not realistic for most people to go to the gym, you know, every day or every other day, and do a full body workout with all these, you know, the squat rack and the machines and the barbells and all this stuff.
10 (40m 13s): So I'm just trying to replicate that with body weight. It takes the
0 (40m 17s): Excuses out, right? Yeah,
10 (40m 20s): It really does. And yeah.
0 (40m 21s): Yeah, go ahead. Yeah, no, I was just gonna say, I mean, Hey, 10 minutes and you know, full body workout, you know, you really, you know, cause the number one excuses, they don't have time. Well, throw that out the door, you know?
10 (40m 33s): Right. And then in the book we we've, you know, we break it down into, there's just really these three basic movements you have to do with resistance and that's push, pull and legs. And even that can be subdivided into little micro work as they can space out throughout the day. So like you could just drop to the floor right now and do a push routine that would take, you know, two minutes and just completely fryer pushing muscles. And then later, you know, when you're at the park or something, you can do your pulling when you have something to hang from or pull line. And so we're just trying to just break exercise down into the absolute minimum effective dose.
0 (41m 14s): All right. Next is episode 44 with Dr. Sean Baker. He's an orthopedic surgeon world record holder, author of the carnivore diet and CEO of meet our x.com and we discussed carbohydrates and what he believes is optimal for himself and for his clients. So we touch all about carbs and plants. And I thought, why not hear from Mr. Carnivore himself regarding this topic? So thanks so much and enjoy at this point. Now you don't have any carbs, right? They don't play any role.
11 (41m 52s): Yeah. Right now, I mean, no, I mean, like I said, I, and this is I think an inch, a pretty important sort of cabinet. This, I don't necessarily think carbohydrate per se. Isn't bad for us. I don't think glucose per se is bad for us. If it was our liver, wouldn't make it. I mean, our liver makes glucose. I don't eat any, but my liver makes it, you know, I still have glucose and it lows, my glucose is it never goes to zero. And when I'm exercising really hard, it's going to go up a little bit. Cause my, my liver says, Hey, your muscles are using more glucose. We're going to make more. And the liver has the capacity to kind of increase your liver output by about 1500%, you know, while you're exercising intensely. I think that, and so if I eat dairy, I'm going to get some carbohydrates. If I eat some eggs, there's going to be a small amount of carbohydrates.
11 (42m 35s): Meat. Generally doesn't have carbohydrates. You know, maybe liver might have a little bit, but so I'm not really concerned about that. Right now, there are foods that contain carbohydrates, mostly plant foods, and also have compounds that are maybe irritating to people. You know, some people don't do what we liked and some people don't do well with oxalate. Some people don't do well with, you know, glyco, you know, goitrogens and so on and so forth. And so I think those are the problems for many people in that w you know, most people, they don't acutely bother them. But I think in the chronic setting over time, over time, over time, we see maybe, maybe this insidious development of chronic disease and maybe, you know, due to some sort of these vegetables that we think are healthy.
11 (43m 16s): And maybe for some people, certain vegetables just don't do it. And we don't, you know, we don't want to recognize that or believe that that's a possibility, but I see it every single day over and over again, people, you know, eating a clean diet of meat and a little bit of vegetables and they do better when they cut the vegetables out. So, you know, why is that? I mean, I can't explain any other reason other than the perhaps irritating for certain people with certain conditions.
0 (43m 41s): All right. Well, there, you have it, this was part one of a two part series going over just a summary of what I've discussed over the last year. Obviously it's tough to fit it all into one episode. We're going to do one more coming up and yeah, it's been a year of great interviews. Hopefully enjoyed all the great tips from Brad, from Al, from William Shufeldt Dr. Ted Naiman and beyond, and you can take those, help, apply them in your life and they help you live optimally. So again, it's not about being perfect and not taking every little tidbit that you hear from all of these guests, because that'll just sort of drive you crazy, but pick a few things that work for you and that resonate, and it will definitely help you live more of an optimal, healthy lifestyle.
0 (44m 25s): So thanks so much for listening, and we will talk to you later. 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 who is looking to get their body back to what it once was. Thanks again, and have a great day.