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episode #315

Step Ladder to Clarity: Upgrading Your Health in 2024

December 26, 2023 in Podcast


This week I go through my Six-Pillar Health Assessment. I take all my clients through this in my book - The Step Ladder System to understand what areas of health might need more work in the coming year. It's important to self reflect on areas of strength and what areas of your health that you need to focus on!

Here are the six areas we assess:

  • Creating Clarity on WHY you want to improve your health
  • Small Change, Big Results - creating small wins right off the bat to build momentum
  • Sleep - building a simple routine around health sleep habits
  • Stress - building a daily practice to downregulate your system to help you deal with daily stressors
  • Nutrition - Focusing on a balanced diet that is easy to follow
  • Activity Upgrade - Find a strength routine that is sustainable and gets results.
With the new year coming it's important to assess these areas of your life and focus on improving them to help optimize your health!

If you want to discuss further, feel free to book a free call:  


Check out my book if you want guidance as well:


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 listening to this on Tuesday. Hopefully you had a chance to listen to my interview with Josh Deck.

Brian (43s):

He's an ex paramedic holistic nutritionist and specializes in gut health. So. we touched on, you know, how chronic stress can affect your gut. How slow stomach acid could be the cause of acid reflux. We got into nutrient depletion in our food system, Josh's morning and evening routine and much, much more. So if you haven't already, definitely check out interview with my interview with Josh Deck. That's episode three 14. Now on today's micro podcast, you know, I sort of wanted to come back to the basics. I've been going on some topics that may be a little bit out there, like the magnetism and things like that, but you know, I try to, I try to keep things fresh and find things that are applicable that you can apply on a daily basis.

Brian (1m 27s):

And, you know, my thought was to get back to the basics 'cause we are getting to the new year because, and so I wanted to use my system that I use with my clients, And. you know, I sort of using my book, if you could watch it on YouTube, you can see the Stepladder system. I've put a lot of work into this book and I figured there's so much great information and we really focus on those main pillars of health because, you know, that's where you're gonna get, you know, 80, 90% of the results from. And so one of the things that we do in the book is we have you assess where you're at. you know, I think it's really important in, in life, in business, in sport, in health to really say, well, okay, what, where am I at in certain areas and where do I need to focus on and I need to do this, I have to do this for my life and for my health.

Brian (2m 16s):

You know, I've already wrote some goals out for myself as far as that. And, and I'll still accumulate those goals and, and also try to assess like what have I done in the last year or a few years to help get to those points. But, you know, finding out areas of weakness I think are important and focusing on those. So with the six Pillar assessment, this is chapter 11 for my book, the Stepladder System. We really go into like this full, honest, complete view of what your health has looked like, And, what areas need work. and we sort of, I have you rate it from a one to five and I, I'm not gonna go through every statement that I put as far as is concerned with with this assessment.

Brian (2m 58s):

But the first, first thing that we touch on is creating some type of Clarity and with, you know, without a strong reason why. Essentially, a lot of times people stumble whenever they get inconvenienced because they don't really have a strong reason why. And I talk about in the book, your reason why isn't just the thing you need to get started. It's the reason you, you'll hold on to keep going, right? And so there's a lot of temptation out there. So you really gotta have a strong why. And this is the first step I take with all my clients is to make sure that they get their arms around this and really understand, you know, why they wanna make a change. So, because essentially without it, a lot of times you end up going back to your old ways.

Brian (3m 42s):

Changing habits is not easy. So really honing in on this and creating Clarity is this is the first step. And if you're watching on YouTube, you can sort of see, this is my workbook. I like to call it a book But, it's almost like a workbook. 'cause I really want you to take action. And one of those action steps is creating some type of Clarity and assessing where you're at. Next is small changes in Big Results. So I really think it's important with any goal, you know, let's say in the new year you wanna, I don't know, lose inches around your waist or gain muscle. You gotta sort of assess where you're at, right? So take measurements, do a food log.

Brian (4m 22s):

I've talked about food. Logging your food for at least like a week. Doesn't have to be forever. Or if you wanna lose inches around your waist, you know, taking measurements or taking, going to a DEXA scan, right? Seeing where you're at and small changes. Big, Results is, you know, the, the idea about this is, is starting small and creating momentum. So let's get small wins right off the bat. And so whatever that first step will be, it'll be, but taking that first step is probably the most important one, right? It's like, you know, people say, oh, you know, they, I, I have clients who like, you know, the, the toughest part is just, you know, getting to the gym or getting or coming to see me.

Brian (5m 6s):

And then once they see me that, you know, then the rest is easy. So, you know, it's all about like showing up. They always say, right So, we wanna get small wins right off the bat. and we talk about that in this assessment. The next assessment that we go through is, you know, sleep, right? Where are you at with your sleep? I think this is so fundamentally like important for any, anybody, it's a client. It's a, it's a question that comes up with a lot of my clients. You know, if you don't get your sleep sorted out, a lot of things won't fall into place. So, we really need to wrap our arms around what's going on with your sleep. If, if this is an issue and So, we assess this as well.

Brian (5m 47s):

And then from there we get into, can you guess what's next? Stress, right? So some type of assessment around, well, you know, do you sweat the small stuff all the time? Are you, you know, are you, do you do any, have, have you any type of mindfulness practice? you know, we, we have to sort of figure out what have we done, what type of self-care have we done with ourselves over the last year in order to increase our mindfulness and our, you know, spirituality. And I'm not saying that you have to be some type of monk who, who's meditating, you know, an hour every day. But I think that if having some type of mindfulness, whether it's a five minute meditation or you know, going to a yoga practice or, or working on breathing techniques, just having something that it's just you and nothing else.

Brian (6m 44s):

Not your phone, not your computer, you know, your kids aren't around, it's just you. And so this is something that we assess as well. Next after that we get into eating. And again, this could be a whole rabbit hole, right? But I like to keep it simple. you know, are you eating too close to bed or what, what are 80% of the foods that you're eating? you know, 'cause we normally eat the same things over and over again. And if, if you are eating those same things, are, are those in the 80% good or are they in the 20? Or, or like do you find yourself always going to, you know, to highly palatable, you know, highly processed foods, So, we get into that, you know, fast food and takeout and things like that that things that we wanna try to avoid and cook.

Brian (7m 35s):

Cooking for yourself is huge. So, we get into the eating part 'cause how could you not, right? That's one important aspect. And then we get into movement, you know, so important to have movement. I just in interviewed my first yogi that'll be coming out in a few weeks. But, you know, we just talk about, you know, just doing the little things every day and these micro workouts, which I've, I've done a short episode on that, so check that out. That was a, god, what episode was that? I did an episode on micro workouts, episode three 11 where you can just do stuff throughout the day and, and 10, 15 minutes. It's better than nothing, that's for sure.

Brian (8m 16s):

And it's a good place to start. So, we talk about that moving like you mean it, right? Resistance training I think is, should be first and foremost on your mind. If you're not doing any type of lifting, starting to implement, lifting into your life is so key and, and and crucial as you get older. So, and that's, and that's what we sort of go through and we have sort of where you are now. So this assessment, if you're watching on YouTube where you are now, and then six months later, then one year later, and I think it's important to just assess where you're at. Where do you wanna be in the next six months since we're coming up on the new year. And then in the end, end of the year, where do you want to, where does that look like for you?

Brian (8m 57s):

So, you know, getting on track and staying the course is really important. I think it's important to get a coach, whether it's me or someone else in any area of your life, but especially health. 'cause if we don't have our health, what do we have? So anyways, I just wanted to go through sort of my assessment that I take people through in the step letter system. 'cause I think it's applic applicable for most people. If you've got questions, feel free to email me, Brian at Brian Gryn dot com. And if you just wanna chat for 15 minutes, you could jump on my website, Brian Gryn dot com and just, we could just do, have a free, free little chat and see where you're at and take it from there. So have a great rest of the day.

Brian (9m 38s):

I leave a link in the show notes for if you wanna talk to me for 15 minutes. I'm here, I'm here for you. So I will leave that in the, in the show notes and I look forward to talking with you on Friday with another great interview. Thanks so much for listening. 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 a great day.

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