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 listen to us on Tuesday. Hopefully a chance to listen to my interview with Dr. John Lewis.
Brian (44s):
We touched on his groundbreaking findings surrounding the importance of polysaccharides for brain health and immune function. We also touched on the problems with dairy, the advantages of eating plants, his studies around Alzheimer's disease, his brain health formula, and much, much more. So if you haven't already, definitely check out my interview with Dr. John Lewis. That's episode 3 72. Now on today's micro podcast, we are gonna get into my five steps to helping you burn belly fat, because if you're tired of stubborn belly fat, that just won't budge. No matter what you do, you're definitely not alone. Fortunately, I've got a simple yet effective plan that'll help you burn belly fat and feel more confident than ever. So if you follow these five steps, you're gonna start getting the body back that you once had 10 to 15 years ago.
Brian (1m 28s):
Before I get into that, if you are a middle aged male looking to achieve your health goals and transform your life, this is your chance. I'm offering a free 15 minute consult call to discuss your health goals, get you tailored advice, and find out if my six month program is the perfect fit. The link is below and I look forward to talking with you in the future. Step number one is you wanna increase your non-exercise activity thermogenesis. This is the amount of calories burned through daily activities that aren't planned exercises or sports. These could be things like walking, cooking, cleaning, shopping, playing an instrument, fidgeting. It can account for up to 30% of your daily caloric expenditure and can increase your metabolic rate.
Brian (2m 12s):
Now, non-exercise activity thermogenesis can play a significant role in helping to maximize the total amount of calories burned throughout the day. So the bottom line is take opportunities to move more. If you're sitting at a desk, maybe get up every 20, 30 minutes and walk around. And I like to have planned walks throughout the day, typically after my meals and in the morning. So if you can get two to three brisk walks that are about 20 to 30 minutes in length, that we can go a long way to increase what's called your non-exercise activity thermogenesis. Number two is we wanna make sure we decrease our stress with a 10 minute meditation daily. All this comes down to is just booking a a time in your calendar and making sure that you're consistent with it.
Brian (2m 53s):
Because when the body is stressed with illness, poor diet, sleep deprivation, or other external factors, cortisol production will increase. So cortisol can increase weight in several ways. One of its primary mechanisms is its role in metabolism. When cortisol is elevated for prolonged periods of time, it can lead to an increased appetite and storage of excess body fat, particularly in the abdominal region. So additionally, cortisol can interfere with the body's ability to efficiently use insulin, which can contribute to insulin resistance and weight gain. Under high stress, your body wants to maintain as much as it can of calories and fat, so it can fight away any incoming illnesses or injuries.
Brian (3m 35s):
So, we wanna make sure that we're doing our daily meditation, and this will help de-stress our body and get cortisol levels back to normal. Next is we wanna make sure that we build muscle with resistance training two to three times a week would be great. These workouts do not have to be long. You could do micro workouts that are 20, 30 minutes long, which is what I do with most my clients because the bottom line is muscle tissue is a metabolically active organ. Unlike fat muscle requires energy to maintain. By increasing your muscle mass, you can increase the number of calories your body uses to sustain itself, which helps you burn more calories throughout the day. So the work that you put in the gym for that 30 to minutes to an hour will will pay off for the rest of the day and beyond.
Brian (4m 18s):
The more muscle mass you have, the more your resting metabolic rate increases. This means your body will burn more calories, even at rest, reducing the amount of body fat in storage. Number four, replace processed foods with whole single ingredient foods. Whole foods are natural and processed and provide essential nutrients without the added chemicals and preservatives. Also, when you're eating single ingredient foods, you know exactly where the food is coming from and sourced, and they're rich in vitamins, minerals, antioxidants offering numerous health benefits like boosting energy and proving digestion, enhancing immunity, and promoting weight loss. A simple example would be, let's say that you're prone to eating french fries. Perhaps you replace that with eating a baked potato or a sweet potato.
Brian (4m 59s):
Doing these little things can make a big difference. Next, number five, a hard stop of eating three hours before bedtime. There's a recent survey showing that 91% of Americans snack between bedtime and dinner most often with ice cream, cookies, chips, popcorn, and candy. None of these are gonna serve your health. So when you go to sleep, your body's focused on rest and recovery, not digestion. Eating right before bed or at night can disrupt the digestive process leading to indigestion, acid reflux, poor sleep and weight gain. If you have to eat a meal and go to bed shortly after, make sure you stick to something light low fat and try to stay upright for at least 30 minutes before you head off to sleep.
Brian (5m 41s):
What I would do is start with one tip at a time. Implement it over 15 to 30 days until it becomes a habit. Then move on to the next one. Just to recap, walk at a brisk pace, increase your non-exercise activity thermogenesis. Take opportunities to move more. Number two, decrease stress by a 10 minute meditation daily. Number three is build muscle with resistance training two to three times a week. Number four, replace processed foods with whole single ingredient foods. And number five, we're gonna put a hard stop about three hours before you go to bed, which for me is about seven o'clock, and I typically go to bed around 10, 10 30. So start with each of these and this is gonna go a long way to helping you improve your health, getting your body back to what it once was, getting our visceral fat down to normal levels and putting you on the on the track to success.
Brian (6m 29s):
So let me know if you have any questions. Feel free to email me, Brian at Brian Gryn dot com. I'm gonna put a link in the show notes below. If you're a middle-aged man looking to achieve your health goals and transform your life, book a call with me and let's get you on the right track. So have a great rest of the day, 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.
Brian (7m 11s):
Thanks again, and Have a great day.
