Brian (1s):
Hello and welcome to the Get Lean and EATCLEAN podcast.
Brian (5s):
My name is Brian Gryn. I'm a certified health coach, trainer and author,
Brian (8s):
And this podcast is for
Brian (10s):
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 you had a chance to listen to my interview with Dr. Scott Scherer. Dr. Scott is a board certified internal medicine physician certified a practice health optimization medicine. He also specializes in hypobaric oxygen therapy and is the COO of TRO descriptions and we dove into the benefits and applications of methylene blue, upgrading your mitochondrial, optimizing sleep with one of their products called TRO Z on the problems with too much fasting and much, much more. So really enjoyed my interview with Dr. Scott. If you haven't listened to it, I highly recommend. So on today's micro podcast, we are gonna touch on a little bit about metabolism, the factors that influence it and effective strategies to help optimize it.
Brian (1m 13s):
Don't mind my dogs in the background who are playing, but if you're watching on YouTube, so I don't know if many of you know, but I practice fasting extensively starting around 2016, 2017, where I came out with an intermittent fasting journal and just to share my approach and also help others with similar success. You know, all in all, I think fasting is a tool. I think it can be used, can it be overdone? Yes. And this is something that I quickly realized and when it, and when fasting can be overdone is when it can wreak havoc on both your metabolic state and your hormonal status. So this is something to keep in mind. Again, I think it's a great tool to use maybe when you don't want to eat certain foods and maybe you're on an airplane or an airport and there's nothing healthy to eat at all and you just realize that I'm just better off not eating.
Brian (2m 2s):
I've touched on it with other podcast guests such as Brad Kerns, Jay Feldman, Georgie Dink Off, so you can check those out. So I think metabolism is something that gets thrown out a lot and we're all looking for ways to increase it. And I think the big thing is just to stick to the basics. I think it's easy to get caught up in sort of the next big thing. You know, metabolism refers to all of the chemical processes in your body that keep you alive and functioning. So your mitochondrial, which we hear a lot about now, ways to optimize your mitochondrial and a TP production, these are powerhouses that produce energy in your cells and the rate at which they work is what determines your metabolic rate. So the higher metabolism means that your body can burn more calories and produce more energy efficiently, while slower metabolism may result in weight gain and decreased energy levels.
Brian (2m 51s):
So now I'm gonna touch on some factors that can affect your me metabolic rate. One is your age. Typically metabolic rate tends to fall about one to 2% per decade after the age of 30. Next is gender. Men generally have a higher metabolic rate than women due to a higher proportion of muscle mass. Again, this is a generalization that's not true for everybody. Genetics can play a role even most importantly is lifestyle choices. This is something that we can have the biggest influence on. And when we talk about nutrition, I've touched on this with many of my podcast guests in the past, everyone wants to know sort of that one thing they should eat to increase their metabolic rate. And I think a lot of that is overblown. I think if you stick to the basics being lean meats, a wild fish, pasture, raised eggs, maybe organic dairy, you know, these are great ways to get in your protein requirements and typically for protein requirements, I like to say about 0.8 per pound of lean body mass, it's a great place to start or 0.8 point pound of desired weight.
Brian (3m 53s):
You see it on both sides of the spectrum. So one of the big things that protein gets talked about a lot about is the fact that it causes higher thermogenesis, which is meaning your body burns more calories to digest this food. Again, though, this is a small amount of affecting your metabolic rate, so I wouldn't get too caught up in that. But maintaining a quality protein with each meal I think is a good place to start. And then from there, carbohydrates, which often get overlooked, I think in in a lot of spaces, mainly the carnivore space and the keto space. But carbohydrates should be your primary source of energy. I think con consuming the right carbs is helpful for not only metabolic rate but increased CO2 levels decrease oxidative damage, good brain function, muscle energy and recovery.
Brian (4m 37s):
So without going into too much detail, I'll definitely leave a link in the show notes where I've talked about this with other guests on the show, one such as Kate Dearing, who we got into that, Georgie Dink Koff and so on and so forth. Next is healthy fats. This is something we've harped on a lot. I think if you can cook with healthy fats, that's a great place to start. Things like coconut oil, butter, gee, talo, great places to start. I've been using Talo a ton. It's just a great source to cook in, very neutral taste profile and you can pretty much use it for everything. So as we know, certain fats can help boost metabolic rate, improve cellular function and regulation as well. So again, think of saturated fats as stable polyunsaturated, fatty acids as unstable and oxidized with heat.
Brian (5m 22s):
We wanna avoid those. Even coffee and tea have been linked to metabolic, increasing metabolic rate compounds like caffeine can help stimulate metabolic rate and I use it as a pre-workout. So instead of spending all this money on these pre-workout drinks, I think it's great just to have a little bit of caffeine to get you going. So those are some foods that can help boost metabolic rate. And again, I think it's about sticking to the basics, you know, things you wanna avoid. Obviously refined sugars and processed foods, alcohol, trans fats, and PUFAs, polyunsaturated fatty acids. Again, we've talked about that topic a lot on this podcast, but those are the main ones to, to avoid. Next, let's just touch on exercise for one. Strength training should be the priority and sort of the mainstay of your exercise programs, no matter the age.
Brian (6m 6s):
And I would say if you could aim for two to three times per week, that would be ideal. It's important to be consistent And what I see a lot of people do is they add in strength training, they want to do it six, seven times a week and they just burn out. So stay consistent two to three times a week. Weightlifting, resistance bands, whatever it is you want to use. I've talked about the X three bar, which is something that you can use at home, that's a great resource as well. You know, you hear a lot about I high intensity interval training and I will say this is something that you could throw in from time to time, you don't need to be doing it every other day. I know a lot of people like to go to these classes where they're doing these high intensity interval trainings and it's almost overdone and you gotta just be careful you're not overdoing it with this, I think I've talked about this in the past, but I like to call it high intensity repeat training where essentially you are doing interval training, but you're making sure that you're fully rested going into your next interval so you can come back just as strong.
Brian (6m 58s):
These are short, intense bursts of exercise. This could be jumping a rope, this could be in the pool, this could be doing sprints if that's something that's up your alley, not for everybody. This could be on the bike, whatever it is. High quick sprints. I do this sometimes on the rogue bike, which is like a lot of, a lot of CrossFitters use that bike and you know, literally I could be on and off that bike within like seven, eight minutes and you have a nice, a nice high intensity interval workout there. So walking I think is great. I think if you could walk at a solid pace, couple times a day would be great. And then one thing that gets overlooked is as non-exercise activity thermogenesis. And these are pretty much the activities that you're doing outside of the workouts.
Brian (7m 39s):
So this could be like I've talked about even walking, gardening, just getting up and down the stairs. And this could be just doing simple things and getting up every 20 minutes and going and walking around your house if you're working from home. So it's fidgeting. So you know, just aim to move, right? We don't want to be sedentary for too long and I think that'll sort of handle this category because non-exercise activity thermogenesis, the things that you're doing outside the workout actually can equate to about 15 to 30% of your overall metabolic rate. I, I've seen even higher levels, but I'm just being conservative with that. So you know, those are, those are the exercises that we should prioritize. And, and then as far as just main like lifestyle adjustments for metabolic health, again, I think it's all about sticking to the basics.
Brian (8m 22s):
It's easy to get caught up in a lot of different sort of biohacks out there. I know I've talked about methylene blue and that could be one thing that could increase mitochondrial health. But I think before you think about methylene blue, let's think about having quality sleep and making sure that we are, you know, have a sleep routine. We're not eating too close to bed, we're making sure we have blackout shades, keeping a cool environment And you know, perhaps reading or meditating before bed, doing the things to prep yourself to have a quality sleep. Think first and foremost. Next, managing stress. Obviously chronic stress can increase cortisol. We all know how cortisol can play a role on your metabolic health and function. So make sure those two things are squared away before you think about going out and purchasing methylene blue or anything else.
Brian (9m 7s):
Once you get past those, then it's just about, you know, making sure you're putting the things in your body that will set you up for success. And I've talked about diet a little bit, we're not gonna get into all that today. A lot gets talked about hydration. I think it's important, but I also think it's important to make sure that we're getting minerals and salt And you know, drink when you're thirsty. I don't think there needs to be some like set mark that you need to drink. You also can consume foods that contain water, like fruits and things like that. Prioritizing quality sleep, managing stress, maintaining hydration. And lastly, just building healthy routines into your life. And you know, two things that come off the top of my head that I think of are daily walks and, and a daily meditation practice.
Brian (9m 49s):
Great place to start and you can sort of build around that and once you get those down, then you can add on. So that's the main thing that I want to touch on today. Stick to the basics and if you're looking for support around helping to increase your metabolic rate and making sure that you living healthy lifestyle routines, I'm offering a free 15 minute concept where we can talk, discuss some options, things that'll fit you best and help you get you going. So that's the gist of what I wanna talk about today. I hope you have a great rest of the day and I look forward to talking to you at the end of the week with another great interview. Thanks so much and have a great day.
Brian (10m 22s):
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.
