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episode #369

What I Eat in a Day!

July 1, 2024 in Podcast


In this episode, I share my typical daily eating habits through chronometer and provide insights into my rules of thumb for healthy eating. You can also watch this episode on YouTube for a visual walk-through.

Here are the main points:

  • Focus on single ingredient foods and cook at home to have control over what you're putting in your food.
  • Use quality fats like tallow or ghee for cooking, and avoid seed oils that can be toxic to your health.
  • Start slowly when adding carbs back into your diet and listen to your body's needs.
  • Protein bars and shakes can be convenient ways to increase calorie intake.
  • Everyone's dietary needs and sensitivities are different, so pay attention to how your body responds to different foods.
Hopefully seeing my daily eating schedule will give you an idea of how I go about staying healthy as I age!

Have a great day!

Watch this episode on the Brian Gryn YouTube channel:


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 list on Tuesday. Hopefully you had a chance to listen to my interview with Risa Grau.

Brian (43s):

We touched on all about her functional nutrition practice out in California. Her favorite lab tests, healing inflammation in the gut. Her experience working with PGA two are professional. Fred Couples, her detox protocol and much, much more. So if you haven't already, I definitely recommend episode 360 8. My interview with Risa Grau. Now on today's micro podcast, this has been a question that I get asked quite a bit. What do I eat in a day? So I'm gonna run down my favorite foods that I typically eat. 'cause I would say I'm a fairly boring eater and I would say that I eat about the same things every day. So it makes this episode fairly easy.

Brian (1m 26s):

I will say that I have some rules of thumb that I follow when it comes to eating, and one of those is really focus on single ingredient foods. And I don't say that I always do this, but this is my, one of my main rules of thumb. And the second one is making sure that we eat a lot of home cooked meals because we can control what we're putting in our food. I think if you, those two principles right there can take you a long way. And then also just making sure that you cook with a quality fat, typically something that's stable With high heat, I typically, I've been using a tallow and that seems to work pretty well.

Brian (2m 7s):

My wife likes to use olive oil, even though I don't necessarily recommend olive oil, but either way, wanna stay away from those seed oils that can be toxic to our health as you, if you listen to the podcast at all. I won't go into that. We've had plenty of episodes on that. So let me just get into it. Now, what I want to do is show you a typical day for me within Chronometer. So I'm gonna share my screen. Let me go to my dashboard in chronometer and open this up for you. If you're watching on YouTube, it'd be, it's a lot easier if you're seeing this right, Now, I.

Brian (2m 47s):

And so here we go. I am not affiliated with Chronometer at all. This is their dashboard and you can use it as much or as little as you want. You can get into sleep, you can get into, you know, showing sort of your weight trend through the day, through the years or through the months. And I just think it's a simple platform, but there's other ones out there. MyFitnessPal is great as well. And so let's just go through a typical day in the life of eating for brine grin. Let's go to my diary and then in here you can sort of categorize each, you know, each meal.

Brian (3m 29s):

And I'm gonna start with breakfast, get rid of that. Okay. And we'll go to foods. Now these are some of my favorite foods that I typically eat. So you can have sort of a favorite column if you have to search, you just search all and you can pretty much find any food you want. Now, I usually start my mornings with some tea, so that's probably not in there, but that is minimal. Caloric intake I've gotten away from coffee, just was too sensitive to caffeine and so I have just sort of a, a non-caffeinated tea in the morning, do some work.

Brian (4m 11s):

And then I typically start with my meal maybe around 9, 9 30. And that is blueberries. I usually do a cup of blueberries, So, we will add that. There we go. And it shows up as breakfast right there. So couple of blueberries, 21 grams of carbs, minimal protein, and 84 calories. Now again, it's not an exact science here. Every, every foods are a little bit different, but just gives you approximation when you're dealing with single ingredient foods. Though it makes it a lot easier because you know, typically an apple is the same everywhere for as far as caloric intake, although there are some really big ones and some really small ones and you can sort of approximate that here.

Brian (4m 56s):

But I have a couple blueberries, usually some Greek whole milk yogurt typically around, I would say a cup to a half a cup. And we'll just put a cup to make it easy. There we go. I'm gonna add in. This is, I usually have a decent amount of fruit in the morning banana and I've added in this extra meal. I used to only have about two meals a day, but I found I wasn't eating enough once I started tracking for my, my size and my activity level. So I think it's important and, and when I start working with a client, we go through this and at least track for four to seven days because then you'll have a good idea of where you're at now, Papa Steve's no junk raw protein bars.

Brian (5m 49s):

Occasionally I'll add these in. It's sort of a splurge, but it's an e you know, sometimes I'll add in protein bars. It's an easy way for me to bring ca my calorie count up and I'm typically aiming for probably around 2,500 calories in that range. Sometimes I'm less, sometimes I'm, I might be more, I'd say I'm, I'm probably average around 2000 to 2,500, which some people would say is actually low. I'm about 5 11, 180 right now, but either way, this Papa Steve's, I like a big fan of the brand. No affiliation with any of these companies. And we're gonna add that. So banana, blueberries, some Hore yogurt and a Papa Steve's no junk raw protein bar.

Brian (6m 35s):

I would say that's about what I have. Occasionally I'll add a little bit more, just sort of see how I feel, but that's a good place to start. So I added in this meal about six to 700 calories. We got 44 grams of protein. And as far as protein targets is concerned, I typically try to go, you know, I weigh about 180 and so I would say anywhere from 0.7 to one gram per pound of protein. So that could be anywhere from, you know, weigh 180. I could get up to 180 grams of protein down to about one 50. Probably in that range is what I aim for.

Brian (7m 15s):

Lunch. Lunch is sometimes tricky for me. I usually work out midday and then come back and and and have my lunch and that could be numerous things. Sometimes I do have eggs, so we're gonna add in eggs. Typically I'll do four of them. This is just, there we go. Four. So 24 grams of protein, getting some good fat and I'm definitely not trying to avoid carbs. We want to have carbs in our life. I think for a while I thought I should avoid them and if you've listened to any of my interviews with J Feldman or Georgie Dink off carbs can play a critical role in metabolism in energy levels and glucose metabolism.

Brian (7m 58s):

Just avoiding 'em all together, I think for the long term has, you know, for, for some individuals cause issues with thyroid and increased stress hormone hormones and things like that. But we're not gonna get all into that. But I'm all for if you are starting to add in some carbs, it just start slowly, which is what I did with fruit So. we got the eggs, typically with the eggs I have, I might have avocado. Is that in there? Nope. So, we have to add that to the list. Okay, there we go. Avocado, is that right? That seems, oh, here we go raw.

Brian (8m 42s):

Okay, so we'll add that in there. That seems a bit high for one avocado, 364 grams of, so we're going to delete selected items. Okay, we won't put avocado in there for right Now I, don't know why it's having trouble coming up. Lemme see if I can find it. Oh there we go. Has avocado, there we go. That's more along the lines of one avocado. So get some healthy fat in there, add that to my favorites and add that to the diary. So there we go. Eggs with avocado. And I might have a little bit of a protein shake as well. Again, I add in protein shakes and protein bars just to allow me to increase my calorie count in an easy way.

Brian (9m 28s):

It's a convenient way. I wouldn't necessarily, if you can have actual food, that would be great, but sometimes I like to add in a shake from time to time. So I do, sometimes I'll do casing collagen, so we'll add in a casing chocolate protein that'll help get the protein count up, add that. I also usually have that with coconut milk and here we are, right there, cup of that. Okay, we're getting there. We're getting there. And, and then typically don't really have a ton of snacks. you know, this day is a little bit on the lighter side right now, but dinner is usually, you know, I would probably say recommend your bigger meals, go earlier in the day just for digestion purposes.

Brian (10m 17s):

But sometimes dinner, you know, typ typically is my bigger meal. Usually my wife and I cook, she loves to cook, so maybe we'll throw in a baked potato in there from time to time and you can sort of decide how big it is, which is, you know, you could weigh it or just approximate, we'll say about a medium size add in that. and we typically like to eat early, we're early bird special, so five 30 on average. And so baked potato, we usually do, there's a great company called Force of Nature and my wife likes to make their meatballs.

Brian (10m 58s):

So typically about four meatballs is what I, I go with. That's my go-to, so we'll add that. So we're getting there. Protein counts getting up, carbs and protein are balancing out, that's about right for me. And fat's getting to the higher end. Now you can have targets when it comes to protein, carbs, and fat. I typically try to, you know, if with protein and carbs, maybe try to do about a one-to-one ratio and then fat a little bit lower than that. Next is, you know, we use Pini a lot. I would, I wouldn't be totally opposed to having pasta from time to time, but we have pini and that should be yeah, right here.

Brian (11m 48s):

So we'll have that, which is a lower carb hearts of palm linguini. So if you're really used to pasta and you wanna try something like this, definitely I don't, we don't, we don't, we don't mind it. I think the taste is good, but you know, that's up to you. And so after that we usually have maybe one more side, maybe a, a vegetable So. we, we love, we do like asparagus, so we're gonna add asparagus, we cook it, but okay. Cooked from fresh. There's not much in asparagus really.

Brian (12m 29s):

At least it's showing here. We usually maybe put it with a little bit of butter, so we'll put it with that. Okay, so cup of asparagus with some butter and that, And we're ti we're getting to the, you know, see right now I'm coming up a bit short, so, but usually I do have like an after meal snack if you wanna say it's like, I like to say like a healthy dessert, sort of my splurge time. And sometimes if I feel like I'm a little bit low, I might add a bar in there. I do like this new co this Coconut crunch cereal, so I usually do about a cup of that, give or take and we will add that.

Brian (13m 17s):

So that'll be like my splurge. It's, it's, you can look it up. It's called NewCo Coconut Crunch. It's pretty much it, just cereal, but not cereal without the grains really. I, I try to avoid grains at all cost. They just don't sit well with me and we're gonna add in the milk. Yeah. So right now, you know, if, if I'm, if I'm looking at this, you know, I'm, I'm getting up the calorie count, but protein's still a little bit low, you know, on a day like today, I might throw in another bar. I do have a few different bars maybe I'd probably at this point occasionally have like at night, maybe like an orange or something as well if I wanna try to get my calorie count out, even though it's not like you're having a ton with an orange.

Brian (14m 8s):

So as you can tell when you're eating whole single ingredient foods, sometimes it's not so easy to get all those calories in. I have been adding an orange juice from time to time, fresh orange juice, but we're gonna put just a regular orange in there. Yeah, so you know, there you pretty much have it. From there I might add in just a protein bar and that would be my day of eating, which a little bit on the low side right now. So Papa Steve's and I have a few different flavors, so I, I just added this one in there And they're homemade bars and I do enjoy them.

Brian (14m 50s):

They take a little while to get to you, but there you go. And so that helped get the protein count up a bit almost at one 40. So that's a good amount. If I weigh about 1, 180 and got the calorie count to 23, 28 carbs and protein, almost one to one, a little bit more carbs today and then fat about 122 grams of fat there. So that is a typical day right there for Brian Gryn as far as eating is concerned. And it's good to see it. I mean, I haven't done it in a while, so it's just looking at this Now I, it gives you an idea. And obviously some days are more, some days might be a touch less, but I would try to, if, if you feel like you've been doing a lot of fasting and low carb And, you know, maybe, you know, hormones are struggling or you're struggling with energy, adding in a little bit of carbs might be the trick.

Brian (15m 48s):

But I would start slowly, which is what I did, and then I added it in this first meal. So I'll stop sharing that. So yeah, there you have it. I haven't really done that much on the, on the show. And if, if you're interested or you have any questions, feel free to email me, Brian at Brian Gryn dot com. But that was a typical day like for me as far as eating. So, you know, try to stick to single ingredient foods, cook for yourself, if you could cook in obviously something like tallow or ghee or butter, those are optimal. And occasionally I will say that, you know, we do cook an olive oil, but try not to have it on too high heat.

Brian (16m 33s):

And, and that's what I want to touch on today. So hopefully this will give you an idea of what I eat. Again, everyone's a little bit different. You might be sensitive to certain things and that I'm not, but these seem to, to go well with me. I'm, I'm, I typically add a little bit of dairy and not a ton with yogurt. But other than that, you know, try to avoid grains and focus on, you know, quality fruit, quality proteins and adding in some, you know, single ingredient carbs sources, maybe potato, occasional rice and vegetables and fruit as well. So that's all I got for you today.

Brian (17m 14s):

If you have any questions, feel free to email me. 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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