Podcast > Episodes

episode #357

Revamp your home for a healthier YOU

May 20, 2024 in Podcast

Intro

In this episode, I discuss the importance of creating an optimal home environment to achieve health, fitness and body composition goals.
  • Purge your pantry, fridge, and freezer of unhealthy foods
  • Prioritize whole, single-ingredient foods that are as close to their natural state as possible.
  • Avoid polyunsaturated fatty sugars, processed grains, and artificial ingredients.
  • Source quality dairy, meats, and fish from reputable sources.
  • Choose mineral water or unsweetened drinks over sweetened beverages.
Hopefully this will motivate you to create a home environment that will set you up for success when it comes to implementing healthy habits!

Brian (1s): Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. 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 Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn. I hope you had a great weekend and happy Tuesday if you're listen to us on Tuesday. Hopefully you had a chance to listen to my interview with former natural bodybuilder personal trainer and podcast host Justin Growth. Brian (47s): We got into his journey into bodybuilding, some of the myths and misconceptions around the industry. We also got into how he does individualized training and nutrition for his clients and his tips and protocols that he uses for himself as well. So tons of great information, and if you haven't already, I highly recommend my interview with Justin Growth. That's episode 3 56 and on today's micro podcast, we are gonna get into the importance of creating an optimal home environment that sets you up to succeed so you can reach your health, fitness, and body composition goals. We are gonna get into some of the foods that you should be getting rid of, and I think a purge of your pantry and fridge and freezer is one of the first steps that client, my clients do, and individuals I think should take when it comes to changing your lifestyle habits. Brian (1m 40s): First and foremost, we wanna prioritize foods that are as close as possible to their natural state. I like to say if you wanna make sure that you have foods that expire quickly, right? And also single ingredient foods would be ideal. If you are gonna buy foods with boxes and and boxes and barcodes, you wanna make sure that you have less ingredients is better. So less is more when it comes to ingredients. And, you know, the pantry purge can be an easy thing for some clients and it can be very difficult for others. It's something that you want, you know, you want a coach to help you, sort of guide you through the process. Hopefully today, I'll give you my top tips as far as items to purge. Brian (2m 20s): One of the first things we look at when it comes to a pantry purge is these shelf stable items, and I call 'em the big three, polyunsaturated fatty acids, added sugars and processed grains. If we can get rid of those ingredients, we are well on our way to creating a healthier lifestyle. Many of these foods that we're gonna eliminate probably won't surprise you that much. Chips, crackers, cookies, breakfast cereals, you know, even some breads and dry pastas, these are, a lot of these are, are full of refined seed oils and vegetable and sweeteners, and they can sneak into all of your foods. It's in probably 90% of the foods that are in bags or in bo in boxes. Brian (3m 1s): And so you gotta make sure to go take that extra little effort to make sure you read the labels. Even things like beef jerky, trail mix, nuts and seeds, nut butters, soups, pasta, sauces, dressings. So you wanna make sure you take that extra minute to read the label. And these highly high polyunsaturated vegetable oils and seed oils such as canola oil and other vegetable and seed oils such as soybean, corn, safflower, go ahead and Google how they make these vegetable oils. And once you see that, I think it'll, it'll, you'll, you'll convince yourself that this is something that you don't wanna be cons putting in your body. and we, we can't avoid them totally, but if we can avoid 80 to 90% of 'em, I think that'll go a long way because they definitely can sneak into items that you might not necessarily think are in there. Brian (3m 48s): And so that's the importance of reading labels. Now, one of the big things with these polyunsaturated fatty acids is the fact that when they're exposed to heat, they will oxidize. And when they oxidize, they're gonna create damage at the cellular level, create oxidative stress and could lead to things like cancer and accelerated aging. So definitely wanna keep an eye out for those. Also, grains should be avoided as well due to their concentration of antinutrients. Now, some people are more sensitive to antinutrients than others, but either way they can cause digestive, immune and inflammation problems. One of those antinutrients is lectin. Brian (4m 28s): These are proteins that are present in grains and they can damage the delicate lining of your digestive tract, promote autoimmune disorders. And people that are really sensitive to this, these things, they can disrupt leptin signaling, which could lead to an increased appetite and fat storage. The antinutrients in grains, one of 'em is also called gluten. I'm sure you're all familiar with that. Some people are more sensitive to gluten than others, but these can trigger inflammatory responses in the body as well. People who have celiac disease have the most severe form of gluten intolerance, so definitely wanna keep an eye out for gluten. That doesn't mean that if you're buying gluten-free, it's necessarily healthy. Brian (5m 12s): The problems associated with gluten ingestion could lead to lack of absorption of certain vitamins and minerals when consum in excess can cause inflammation and compromise thyroid function and so on and so forth. So definitely grains are something that, you know, some people can tolerate them more than others, but if we can avoid them altogether, I think you'll be better off So. we all know that most sweetss aren't good for us. There are a few companies out there that are making sweets that don't, aren't necessarily laced with all these artificial ingredients and colorings, but I would just say that for the most part, let's devoid our, our pantry of sweets because they, you know, can promote some inflammation, some oxidative damage, and they really don't provide any nutritional value. Brian (5m 56s): We wanna try to find the add foods into our pantry and fridge that are high nutrient dense items and that go a long way when it comes to satiety and sweetss don't do that. So let's get rid of those getting into the refrigerator in the freezer. Again, like I said before, if it has a label, make sure that we're reading those labels. Some things you definitely want to toss out are, you know, processed cheeses. I would say, you know, if you're gonna get a quality cheese, you wanna make sure that it's coming from the, a great source of from, so maybe from a local farmer that's fine, but a lot of people become lactose intolerant, but most dairy products are made of the conventional GMO variety with antibiotics, hormones, and pesticides. Brian (6m 39s): So if you are gonna do dairy and you're not, and and you can tolerate it, you wanna make sure that you're getting it again from a, a source that is, you know, raising cows that are eating, you know, species appropriate diet And, you know, roaming free. So that goes the same thing when it comes to meats. you know, if we can avoid these processed meats with chemical preservatives, sugar, artificial flavorings and colorings. So these heavily processed meats, cheeses, they contain chemicals and added preservatives like nitrates, nitrites, preservatives, sweeteners like I mentioned. So make sure that you're avoiding these meats that are sort of in these industrial feeds and making sure that if you are gonna buy cheeses, dairy and meats, you wanna make sure you're getting it from a source. Brian (7m 26s): Same thing goes with pork and chicken, which is a little more difficult to find, but there are companies out there that do raise these animals and having them eat species appropriate diet, same thing, you know, you know, we talk about fish as well. My wife and I, we tend to buy for our freezer, we tend to buy things on a, you know, biweekly basis, And, you know, have 'em frozen and then we just pull 'em out the night before so you're prepared and ready to go. And when it comes to the fish and meat, we get 'em from places that raise their animals on species appropriate diets. One company's called Zootopia, I'll put a link in the show notes and the other company's called Force of Nature, both great companies and both raise cattle and fish on species appropriate diets. Brian (8m 12s): So really important to look out for that. Another company's called US Wellness Meats as well. So when it comes to, you know, dinners and breakfast and lunches, a lot of people like these ready to ready to make items that are already done. All you gotta do is heat 'em up in the microwave. Well, for one, I would try to avoid the microwave, but two, any, any frozen ready to make dinner, breakfast, or lunch, I would get rid of if you can just take the time to either make, make 'em or go to a place that that, you know, has obviously quality ingredients. But I think when it comes to, you know, food and eating responsibly, if you can make 80 to 90% of your meals, that would go a long way. It doesn't have to be a fancy five star meal. Brian (8m 54s): I don't, I pretty much, my wife and I make most of our meals and, and we're just simply either, you know, boiling grilling or baking certain items. you know, you wanna prioritize protein quality proteins that I talked about. So if we can get rid of these sort of, these ready-made TV dinners, this, this could go a long way as well. And when it comes to drinks, you know, obviously, you know, mineral waters are great. If we can avoid the, the sweetened beverages like these designer coffees, these energy drinks, these juices and sodas that are just laced with artificial sweeteners or tons of sugar and artificial colorings and things like that. You're pretty much just loading your body with this sort of nutrient deficient calories. Brian (9m 37s): And we wanna make sure we avoid that as mu much as possible. So I always lead with water, but you could do, you know, you can make yourself an iced tea or a green tea or things like that as well, even like a black coffee from time to time if you're not too sensitive to caffeine. Mineral water's important as well. We wanna make sure we're getting our, our electrolytes from that as well. So next condiments condiments are typically loaded with sugar, polyunsaturated fatty acids. Most, most dressings as well. There's a brand called Primal Kitchen. They have great condiments, but most, most of these condiments are, are, are not free from ingredients like polyunsaturated fatty acids or high fructose corn syrup and added chemicals. Brian (10m 17s): So we gotta make sure that we avoid those when it comes to our condiments, the less ingredients the better. Now for baking ingredients, if you are doing that, a lot of the flour, the powders and the sweeteners and the mixes and the oils, these are industrial oils and these are unhealthy sweeteners. So if you're gonna, if you are gonna do some baking, you wanna make sure you find what's called like primal friendly ones. And these could be flour that are from perhaps like coconut meal or even almond flour. But either way, if you are baking, just make sure you're getting quality ingredients that are not laced with too many sweeteners and additives and industrial oils. you know, so the name of the game is purging ourselves of these items. Brian (10m 59s): I would say if you don't have a coach, it'd be a great place to start and get one to help you purge your yourself from these items that aren't serving you in your fridge, your pantry, and make sure that you're sort of prioritizing protein single ingredient foods or less is more when it comes to ingredients and when you are getting your fish, your meat, your pork, your chicken, you are getting it from a source that is making sure that these, you know, these animals are grazing and eating their species appropriate diet. That's the main thing I wanted to touch on today. I think it's important to do this right off the bat if you're trying to, you know, sort of change your habits and get yourself around, you know, eating, you know, eating better quality foods and making sure that you're setting up an optimal home environment so that you can meet your, you know, your fitness, your health, and your body composition goals. Brian (11m 50s): So I appreciate you listening and if you have any questions, feel free to email me, Brian at Brian Gryn dot com and If you love the podcast. Would love a five star review on your favorite listening device and have a great rest of the week and I will talk to you on Friday with another great interview. Thanks for listening to the GETLEAN e 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 notes at Brian Gryn dot 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.

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