Brian (1s):
Hello and welcome to the Get Lean 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.
Brian (25s):
All, right Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn. I hope you had a great weekend and hopefully get a chance to listen to my rebroadcast interview with Meow Hensel Mins. He's a bestselling author, exercise and nutrition scientists, and we discussed should you train in a fasted state training frequency for muscle growth. Can caffeine aid in your workout optimal routine to enhance productivity and his one tip to get your body back to what it once was? Really enjoyed my interview with Meno. Has tons of great information. Thought it was relevant to today, and definitely check out my interview episode 4 0 6, the Rebroadcast with Menno Hanselman's. Now on today's micro podcast, we are gonna touch on the pro metabolic diet, which has come up quite a bit on my podcast.
Brian (1m 10s):
I've had guests like Jay Feldman, Georgie Dink off, Ashley Armstrong, and tons of great guests to describe this type of diet. Dr. Ray Pete was the sort of the originator of this. So if you are struggling with low Energy, Levels and metabolic rate, you're definitely not alone. Many people are overlook the importance of metabolic function when it comes to overall wellbeing. So it's time to understand how the pro metabolic approach could transform your health. Now, why does Metabolism matter? Your Metabolism is the cornerstone of your health. If your body converts food into energy better through chemical reactions, creating what's called a TP, you create a thriving Metabolism with doesn't just mean better weight, but also means crucial for Energy, Levels, Hormonal, Balance, and overall vitality.
Brian (1m 54s):
Now, a lot of people ask me, what is true health? It definitely goes beyond having a six pack. It could be deep sleep, clear skin, good gut health, luscious hair, libido, optimized hormones, peaceful mood, low stress, you know, these are hallmarks of great health, not just your body image of having a six pack. So let's go into some key signs of a healthy Metabolism. One of the things I've talked about with the arms string with Ashley Armstrong, and she talks about it on her podcast as well, is having a stable body temperature and pulse. And this is sort of a quick and easy way to check your metabolic rate and your body temperature and pulse rate are key indicators.
Brian (2m 35s):
Now, a warmer body temperature signals your Metabolism is effectively generating heat from calories. I would say upon waking, an ideal temperature would be between 97.8 and 98.6 Fahrenheit, and a pulse rate between 75 to 85 beats per minute. So other readings during the day should fall within those parameters, as well as with temperatures probably being closer to about 98.6. So temperatures below this are a sign of slow metabolic rate or poor thyroid health. The next thing you wanna look into is optimal digestion. Regular bowel movements, I would say one to three times daily and minimal digestive issues like bloating or gas indicate your Metabolism is functioning well.
Brian (3m 18s):
Also, a well-functioning digestive tract can contribute to efficient nutrient absorption, which is important for your metabolic cult as well. If you find that you're having a lot of energy crashes, perhaps your Metabolism has slowed down a bit, and if you're having a tough time recovering from workouts, this is a telltale sign as well. So let's get into some of these pro metabolic Diet Essentials number one is optimal carbohydrates. I think nowadays you're hearing so much restriction out there with, you know, just eating meat or cutting out carbs completely. I think this has gone a little bit too astray. So as far as optimal carbohydrates is concerned, focus on fresh fruits, cooked vegetables, potatoes, sweet potatoes, raw carrots, beets, easy to digest grains if you're gonna have them like white rice and sourdough bread.
Brian (4m 5s):
Even natural sweeteners like raw honey have their place. Now, a lot of people think, well, I'm putting on weight because I'm eating too many carbs. A lot of times that's processed carbohydrates, not whole food, carbohydrates and easy to digest carbohydrates are one of the essentials to eating a pro Metabolic Diet. If you've gotten into sort of the carnivore scene and you've completely cut out carbohydrates, that might help in the short term. But long term wise, carbohydrates are essential for thyroid health. The thyroid is the main captain when it comes to energetic processes such as regulating vital bodily functions such as respiration, heart rate, muscle strength, body temperature, menstrual cycles in women, and conversion of cholesterol to downstream steroid hormones and protective hormones.
Brian (4m 53s):
So this is one of the cornerstones of a pro Metabolic Diet. Next is quality proteins. So prioritizing a quality dairy, perhaps even raw dairy, eggs, cheese, shellfish, warm water, fish, and select meats like beef, bison, and lamb. These are all high in nutrient density and provide essential nutrients for your metabolic function. Number three is having strategic fats And. what I mean by that is choosing saturated fats from sources like coconut oil, ghee, grass fed butter. Palos has been something I've been adding in and using to cook with. I highly recommend that even beef large while avoiding these harmful polyunsaturated fatty acids, which are found in vegetable oils, which we've talked quite a bit about.
Brian (5m 36s):
But these poof, these pofa cause three main issues within the system. First, they remodel what's called the cardiolipin structure of the mitochondria. Second PUFAs are highly susceptible to damage from the unsaturated bonds, and they break down into what's called toxic byproducts when they're oxidized. So pretty much saying that at high heat, these PUFAs break down and unlike saturated fats, which are stable with high, high heat, third, they serve as a precursor to inflammatory prostaglandins that are also linked to every chronic disease. So when people consume seed oils, they accumulate them in their fat. The average human today has over 20% of their fat as lili linoleic acid versus just 7% 50 years ago.
Brian (6m 17s):
This just emphasizes the fact that we should be cooking in these saturated fats and avoiding polyunsaturated fatty acids as they can cause metabolic dysfunction within our cells. Number four, cornerstone for pro metabolic eating is regular eating schedule. Now, I know fasting has become a big trend. It's something that I implemented in my life for definitely a few years, and I've gotten a little bit away from that and structured my eating schedule for three solid meals, prioritizing protein, and not getting too restrictive on diet. I think there's a time and a place for fasting, but I think balanced meals with healthy fats, easy to digest, carbs and quality protein should be the mainstay of each meal, and it'll help maintain stable blood sugar and an active Metabolism.
Brian (6m 59s):
So the main thing to take from this to support your Metabolism is one, start your day with a balanced, nutritious meal. Nutrient dense foods, prioritizing protein, whole food, carbs, and healthy fats. Stay hydrated with mineral water. Maintain irregular eating pattern throughout the day, prioritize sleep and stress management's another big one, and avoiding extreme calorie restriction. So listening to your body's hunger signals is really important. So to conclude, your Metabolism describes how your entire body functions at the cellular level affecting your hormones, immune system, sex hormones, reproductive system, thyroid, detoxification, digestion, adrenals, and much more is also responsible for every single metabolic process that takes place in your body.
Brian (7m 42s):
A better way to understand this is to recognize that while you can feed two people the same macronutrients and calories, their bodies can do two completely different things with what they consume. So that's the power of Metabolism at work. Understanding health is not just about what you do to your body, but how your body responds. So by implementing these principles gradually, you'll support your body's natural metabolic functions and experienced improved energy better Hormonal, Balance, and enhance overall wellbeing. If you're ready to optimize your Metabolism and wanna learn more, click the link below for a 15 minute free consultation. Call with me to see if you're a fit and have a great rest of the day.
Brian (8m 22s):
I will talk to you on Friday with another great interview.
Brian (8m 25s):
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 notes@briangrin.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.
