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0 (1s): Hello, and welcome to the get lean and eat clean podcast. My name is Brian grin. 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 grin, and I hope you had a great weekend and I can't believe it's Tuesday, December 28th, 2021. 0 (43s): Getting to the end of a year time really does move fast and hopefully you are healthy, happy, and healthy, and your family is as well. It's a bit hectic, you know, just with people traveling and all this stuff that's going on with the virus. And I'm not going to talk about that, but perhaps this is a wake up call. Obviously this is something that's been going on for the last two years now, almost, and to really focus in on our health. Cause if we don't have that, what do we really have? And so I figured, I thought about a lot of different things to talk about that today's episode. And you know, for me, I just recorded a podcast with Brad Kearns who has the be rad podcast and it hasn't been published yet on either of our platforms, but it will be coming out within the next week or two. 0 (1m 32s): So look out for that. And we're going to probably do a part two. I really enjoy talking with Brad. I think we have a lot of things in common and we share a lot of the same views on health and wellness and becoming optimal. So one of those things is, you know, nutrient density, foods, eating nutrient dense foods. And I try to find these pillars of health that are like the low hanging fruits, the things that you can do that make the biggest impact in other areas of your life. And I just find that if you can focus on the sourcing of your food and the nutrient density of your food and eating a day in day out, I think that that is going to be one of the biggest pillars of health that's going to affect not only how you perform in the gym, but also in the bed and you know, how you sleep your stress levels and also being able to, you know, go periods of time without eating. 0 (2m 35s): You know, I always, if you listen, obviously I always talk about fasting and you know, that's become sort of a hot topic trend. And you know, the thing about it is if you're eating crappy foods, fast things, not going to be easy. And a lot of other things aren't going to fall in place. So I figured today, I'd say, you know what? It stands for the year. You know, we have all this stuff going on with, you know, COVID and things like that. Why not focus on what we can control, which is our health and to the best of our ability. And let's do that by eating nutrient dense foods. So I figured I would take a page out of, you know, Brad has a, sort of a, a carnivore score chart on his website. 0 (3m 21s): I can definitely leave a link for that. And I'm going to use that as a basis of it, along with sort of my, my thoughts on a few different foods. But, you know, I used to not eat meat. I used to just have fish and vegetables, which is not, I'm not saying that's right or wrong to each their own. So you want to, you know, if you want to eat that way, that's great. I, I, I, I, I feel like I thrived on it to some degree, but after a while, I, I felt like I was having a tough time getting enough protein. That was the big thing. And you could only have so much fish or pea protein or things like that. And what I started the Lord was that the most bioavailable forms of protein come in in meats. 0 (4m 8s): And so I wanted to find places that had, you know, grass fed grass finished meats, because yes, it can be a little bit more expensive by. I always say, if I'm going to spend money on something, it's going to be on my health. And it's, we have the foods that I'm putting in my body, because that's what, that's what makes you run. And if you don't, if you're not running well, then you know, everything else, you could throw everything else out the window. So I don't like to spend a lot of money on, on many different things, but on my health and on the foods that I'm putting in my body and for my family's bodies, my dogs and my, my wife, we, we really try to focus on quality nutrient dense foods. 0 (4m 48s): So hopefully this will maybe motivate you to do the same, because a lot of times I think we just go about this in an aimless, you know, go about aimlessly, you know, ordering in foods where where's that food coming from, you know, and I know, you know, I don't, I'm not asking you to go crazy, and I'm not saying you can't order in food, but a lot of times we're just not, we're not putting in the research or doing our own due diligence to find out where's that food coming from. And, and I think it's important. I really do. I think this is something that can really make an impact on your health. Cause I talk about it a lot with my clients. And so let's talk about, you know, some of the things first that could be missing if you're just doing plant-based and if you want to do plant-based, I'm not against that by all means, but you might have to supplement, you might have to find ways to get around because you're going to miss out on certain nutrients that you're not going to get from animal foods. 0 (5m 47s): And because as I go through sort of the chart of what's the most nutrient dense foods on our planet, a lot of it is going to go under, you know, these animal foods. So, you know, you're gonna miss out on the vitamin B family, a lot, the vitamin B12, you're gonna miss out on creatine, vitamin D three DHA. You're gonna miss out on some heme iron, along with something called taurine. You know, these are just a few of the things that you're going to miss out on. If you're not having perhaps eggs, fish, and meat, and there's definitely ways you can get around it. But I would just try to focus on if, if, if you're not restricted by eating fish or meat or things like that, then here would be a good chart to sort of follow. 0 (6m 35s): And this would be sort of the hierarchy of what would be the most nutrient dense foods all the way down to maybe things that you don't need to eat as much. But I would definitely focus in on getting, you know, grass fed grass, finished liver. And I know that might sound crazy, but I will say this I've been eating liver for the last couple of years and my wife makes it and it's great. Some people eat raw level, raw liver. I don't, I have not yet, but maybe, maybe down the line, but it's really off the charts. When it comes to nutrient dense foods, you can even get these liver crisps. I can't the name, the name of the brand is, is I'm forgetting right now off the top of my head. 0 (7m 19s): But if you just Google liver crisps, what a great way to snack if you're going to snack, and I know I'm not against I'm I'm against snacking, so, or you can add them to a meal, like, I'll just say, for example, I know this sounds maybe a little bit crazy, but you know, everyone grabs chips, chips, and dip or chips and guac, but, or you, you, what I, I like to use is these liver chips and you can put them with, with other things and you're getting a great nutrient dense food and you're not having just corn, corn chips. So that's a, that's a great hack to try as well. Oysters are actually high in nutrient dense foods, also salmon row as well. 0 (8m 6s): And so if you think about eating knows the tail, which is something that I've been focusing a little bit more on, I don't eat every organ, but you know, liver, heart, kidney, things like that. Also you want to get quality ones, grass fed grass finished along with I've had some individuals on my podcast, the company pluck. They actually have a, if you, if you just Google plucker, you look up on my, on the podcast and they have a thing you can sprinkle on your foods. That is an Oregon based seasoning, which is really cool because you don't even really know. And I've been putting that in my eggs. 0 (8m 47s): And so check that out. But if you don't want to eat, you can try some Oregon supplementations. My buddy, Brad and ancestral supplements partnered on a, on a product called mofo male optimization formula. And that's something that I take. So you don't, if you don't want to eat, Oregon's perhaps maybe a little bit of supplementation with them, wouldn't be a bad thing. And then from there, this is something that I talked about with Brad with, cause a lot of people might use the excuse that perhaps it's too expensive to, you know, to do these, you know, these grass fed grass finished, perhaps like ribeye is a favorite one, a favorite one of mine, great protein content in there along with some saturated fat, which we all know is good. 0 (9m 35s): And that's a whole other episode. But if you don't want to necessarily spend the money on a nice grass, fed grass, finished ribeye, check out the smash family. And this is something I talked to Brad about, which is sardines mackerel and <em></em> salmon and hearing you might not like them all. And if you listen to my podcast, I implement these into my, my first meal, which is a lighter meal around probably two, three o'clock. And I'll usually do lately. I've been doing macarole with hearing mackerel is, and you can get this actually this brand I've been getting at whole foods. They make a good quality mackerel. 0 (10m 17s): Actually Patagonia is a brand. You think I'll Patagonia. They only make clothes, but they actually, they sourced some good mackerel. And I think they also do oysters as well, but either way, check out that brand, you can get them at whole foods and they're not really that expensive. And you combine that with hearing, you know, some good, good quality hearing. And I liked that as a meal. So it might be a little crazy for some people, but you know, sometimes you want to get a little bit out of your comfort zone, maybe on this stuff, try it, you try it long enough and you might start enjoying it. 0 (10m 57s): So those are some wild. Those are some oil cold water fish that aren't crazy expensive and can go a long way. And you get a great source of omega-3 is from that as well. Next would be like shellfish. So shellfish, you know, oysters plus clams, crab, lobster, mussels, octopus, scallops, you know, this is something I don't, I don't put a ton of my diet, but occasionally some scallops from time to time and maybe some oysters. So if you like shellfish, you get a lot of omega-3 fats from this as well. And obviously you want to get sustainably caught, raised oysters and clams and things like that. 0 (11m 41s): And this, this, this is something that, you know, as far as it being expensive, I guess if you, you know, lobster can be expensive. So this is probably not something maybe you're going to have all the time, but from time to time, this might be a good option. Then you get into, you know, eggs. I mean, you know, healthy fats, Coleen, you get show, you know, your amino acids, your B vitamins. So, you know, eggs, good pasture-raised eggs. I just went to our local, there's this local farm, although it's 45 minutes away, but I get raw milk. And then I buy their eggs. You can get regular eggs. 0 (12m 21s): You can get, you can do duck goose, quail ostrich. The nice thing about those is, you know, you're not going to find those aren't in mass production. So you're going to have good quality and healthier animals. So you want to make sure you get local certified humane and pasture raised eggs. And obviously, you know, this is something that's not overly expensive to be implemented. You know, I like to have, you know, just, you know, sometimes people eat them raw. They put them in their shakes, which you could do. Or if you like to sort of scramble them up and maybe put a little bit of this, that pluck that I mentioned to you before, where you're getting some organ meat, they seasoning in there as well. 0 (13m 2s): That was something I talked to. The name is just fleeting to me right now. You know, when you do all these interviews, sometimes the things blend together, but there's a good one. So I like to do eggs and meat leftover meat sometimes. And that was the next thing I was going to mention was red meat. The nutritional profile, the fatty acid profile is, is pretty solid when it comes to electric. Let's just use a ribeye for an example, you're going to get, you know, your A's, your BS, your DS, your E's, your K's as far as your vitamins, calcium chromium, cobalt, copper, iron magnesium, manganese, potassium, selenium, sodium zinc. 0 (13m 47s): So you're getting these essential minerals that you're not going to get from a lot of foods. And actually I'll just throw a shout out to who I had on the podcast once before, this is a great book by Dr. Judy Choi. I'll just put it up here. If you're watching on YouTube carnivores cure and I'm not necessarily promoting a pure carnivore diet and she does, and that it's great, but I will just say in general, this book is great, whether you're doing carnival or you're not, so it's called carnival cure. And I actually liked to get Dr. Troy back on the podcast. That would be great. So yeah, so ribeye, I can go down the line on that, but that would be a great place to start. 0 (14m 33s): And then you can do, you know, your bone broths, your lamb chops, things like that, you know, and I mentioned obviously, beef liver, you're getting all the beat, you know, getting B12, Coleen, Biotene, iron copper, zinc full, late. Okay. And so I would say that would be a great to start. And if you're wondering, what about chicken, Turkey, or pork that I would say sort of the next level down, but you know, if you're getting local a hundred percent grass fed pasture raised poultry, and you know, maybe some heritage bred pork that is fine. I'm not, I don't eat a lot of pork and chicken, but it has a solid nutrient dense profile. 0 (15m 14s): Maybe not quite up there with the Oregon meats and the red meats, but it's definitely up there. It's definitely up there. And after that, you know, I would probably say if you could do some raw organic high-fat dairy, if you want to add that, if, if, if dairy doesn't bother you, give it a try, if it does, and obviously you want to avoid, but you want to avoid all the low and non-fat dairies. Okay. And all the conventional pasteurizing of them, which is tough to avoid. Cause that's everywhere. If you could find some raw cheeses and some raw milk, I rec I love it. I've been buying it for the last month or so. 0 (15m 57s): And once you, once you go, once you go raw, you're not going back to the normal milk. I can tell you that, but it's not always accessible for everyone. If you're going to go dairy, I would definitely go the full fat route. And then after that, you can add in plant foods, I'm not totally against adding in plant foods as long as you're not sensitive to them. So, you know, obviously, you know, fiber is something that you, you know, for some people they can handle it. Some people can not, but you know, fiber can go a long way and you're going to get those from a lot of your plant foods. I like to have avocado from time to time, maybe some fermented foods, you know, Keefer, kimchi. 0 (16m 43s): And what did I just have that, oh, sauerkraut was a fermented sauerkraut. So these are things you can can add in maybe to help just mix it up. And, you know, you don't want to just be bored with what you're eating all the time. And if you're wondering about fruit, I would say, you know, stick with local, locally grown in season fruits, if you could do. I know a lot of people knock on fruit dos, which is mainly what's in fruit and the high content it can be in. But I think if you stick to just having it in season and, and having, you know, mainly like the berries, which are a little bit lower on the glycemic chart and, and they have high-end end accident properties, I think that's not bad to add in from time to time. 0 (17m 29s): And if you want to add in some sweet potato or squash squash, those are no, those are not bad to add in every once in a while as well. So yeah, I mean, I occasionally have nut butters as well. I'm not sensitive to nuts. Some people are, so that, that's something you just want to take into consideration. Brad, just the plug him again. We talked a little bit about his nut butter that he came out with. That's something that's like a splurge for me. So if you want to splurge on some nut butters from time to time, I wouldn't go crazy with almonds just because you gotta be, if you're sensitive to the oxalates, just be careful with that. You don't want to have too many almonds for just cause the high oxalate levels as well as spinach, but you know, those are some people can handle. 0 (18m 16s): Some people can not. So I would say that that is the hierarchy I could, you know, say that, you know, if you focus on nutrient dense foods, you're gonna snack less because you're, you're feeding the body what it wants, really. And if we talk about, you know, having, you know, two, maybe three solid nutrient dense foods, and that could be, you know, if you're having to, for example, a lot of times for me, it's going to be hearing and mackerel for my first meal. And then maybe with some, maybe with some eggs and then the second meal will be some type of wild-caught or grass fed grass finished meat in the evening. 0 (18m 59s): And if I want to add a little bit of vegetables on top of that, I'll do that. And I think that again, that's what works for me, but I think if you focus, like I mentioned on these nutrient dense foods, if you could start implementing some organs into your life, you're going to realize that you're really missing out and missing the boat on, on having some of the best foods on the planet. So as long as you get them and source them, and you know, some of the companies that I like to use force nature and us wellness meats has some great, great meats as well. And Oregon's as well. 0 (19m 39s): There's a ton of great companies that have popped up over, you know, I would say the last probably three to five years. So let me know if you have any questions, hopefully this will help you get started to a great path for 2020 to 2022 and live a healthy plentiful life. So look out for my interview and my dual syndicated podcast with Brad Kearns. Also, I'm going to have a chat. I'm going to have a new challenge coming out as well. So look out for that and feel free to share this with anyone who you think might be looking to upgrade their health. 0 (20m 20s): Thanks so much for listening and enjoy the rest of your day. 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 firstname.lastname@example.org for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member who is looking to get their body back to what it once was. Thanks again, and have a great day.