Quality sleep should be the first priority when it comes to optimizing your health. I have received some questions from clients regarding sleep and wanted to answer them for you in order to help you improve and prioritize sleep on a daily basis. If you want to watch it on YouTube check it out here 🙂

1. Why do we need sleep?

Most experts believe that sleep is essential for our physical and mental health. During sleep, our bodies are able to rest and repair themselves, and our brains are able to consolidate memories and process information. Without adequate sleep, we are more likely to experience problems with concentration, mood, and overall physical health. In fact, chronic sleep deprivation has been linked to a number of serious health conditions, including obesity, heart disease, and type 2 diabetes. 

2. How much sleep do we need? 

The amount of sleep we need varies throughout our lives. Babies and young children, for example, need far more sleep than adults do. According to the National Sleep Foundation, infants aged four months and under should sleep around 16 to 18 hours per day, while school-aged children need between 9 and 11 hours. Adults, on the other hand, only require around 7 to 8 hours of sleep each night. However, this is just a general guideline. Some people naturally require more or less sleep than others. It’s also important to note that our sleep needs can change over time, depending on factors such as our age, health, and activity level. If you’re feeling rested and alert during the day, then you’re probably getting enough sleep. But if you’re constantly tired, it may be time to reassess your sleeping habits.

3. What are the consequences of not getting enough sleep?

Lack of sleep can have many negative consequences. It can lead to difficulty concentrating and making decisions, impaired memory and learning, accidents, and injuries. It can also contribute to moodiness, irritability, and depression. In addition, lack of sleep can cause or worsen health problems such as obesity, diabetes, high blood pressure, heart disease, and stroke. Furthermore, it can weaken the immune system and make it more difficult to fight off infections. Finally, research has shown that chronic lack of sleep can even shorten life expectancy. Clearly, getting enough rest is essential for physical and mental health.

4. How can I tell if I’m not getting enough sleep?

If you’re not sure how much sleep you need, pay attention to how you feel during the day. If you’re constantly tired, have difficulty concentrating, or find yourself getting irritable, it’s a sign that you’re not getting enough rest. Another way to tell if you’re not getting enough sleep is to pay attention to your energy levels. If you find yourself feeling sluggish during the day or having trouble staying awake, it’s a sign that you need to get more rest. Finally, check your sleeping habits. If you’re not going to bed at a consistent time or spending too much time in front of screens before bed, it can impact the quality of your sleep.

5. What are some common myths about sleep?

Although most people need between 7 and 8 hours of sleep a day, there are a lot of myths and misconceptions about optimizing sleep. For example, some people believe that they can train their bodies to function on less sleep. However, research has shown that it is not possible to adjust to sleeping fewer hours over time1. Another common myth is that alcohol helps you to fall asleep. While it may help you to feel drowsy, alcohol actually decreases the quality of your sleep and can lead to wakefulness during the night 2. Finally, many people believe that watching television before bed will help them to relax and fall asleep. However, the blue light emitted by screens can suppress melatonin production and make it more difficult to fall asleep3. Although there are many myths about sleep, the importance of getting enough rest is clear. 

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737584/

2 https://www.ncbi.nlm.nih.gov/pubmed/12869250

3 https://www.ncbi.nlm.nih.gov/pubmed/25923561

6. How can I improve my sleep habits?

It is important to get enough sleep in order to function at your best during the day. However, many people have difficulty sleeping due to stress, anxiety, or other factors. If you are struggling to get a good night’s sleep, there are a few things you can do to improve your sleep habits.

First, make sure that your sleeping environment is conducive to relaxation. Make sure that your bed is comfortable and that your room is dark and quiet. If you have trouble falling asleep, try reading or listening to calm music before bed.

Secondly, establish a regular sleep schedule and stick to it as much as possible. Go to bed and wake up at the same time each day, even on weekends. This will help reset your body’s internal clock and make it easier to fall asleep at night.

Lastly, avoid caffeine and alcohol before bedtime. Both of these substances can interfere with sleep. If you must drink caffeine, do so earlier in the day. And if you are having trouble sleeping, avoid drinking alcohol for several nights in a row.

By following these tips, you can improve your sleep habits and get the restful night’s sleep you need.

7. What are some common sleep disorders?

According to the National Sleep Foundation, there are a variety of sleep disorders that can affect people of all ages. Insomnia is the most common sleep disorder, and it is characterized by difficulty falling asleep or staying asleep. People with insomnia may also experience fatigue, low energy levels, and difficulty concentrating during the day. Another common sleep disorder is sleep apnea, which is a condition in which a person’s breathing is interrupted during sleep. Sleep apnea can lead to loud snoring, restless nights, and daytime fatigue. Other sleep disorders include Narcolepsy, which is a condition characterized by excessive daytime sleepiness, and restless leg syndrome, which is a condition that causes an irresistible urge to move the legs. While these are some of the most common sleep disorders, there are many others that can impact a person’s ability to get a good night’s sleep.

8. What’s the perfect amount of time for a nap?

Though there is no definitive answer, most experts agree that the perfect length for a nap is between 20 and 30 minutes. Any shorter and you may not reap the full benefits of a power nap, such as improved alertness and cognitive performance. Any longer and you risk falling into a deeper sleep from which you may feel groggy and disoriented upon waking. The beauty of a power nap is that it can provide a quick burst of energy when you need it most. Whether you’re struggling to make it through the afternoon slump or recovering from a late night, a short nap can work wonders. So if you’re looking for the perfect pick-me-up, set your alarm for 20-30 minutes and enjoy a refreshing power nap.

9.  Are there any natural remedies for sleep disorders?

One popular natural remedy for insomnia is valerian root. This herb has been used for centuries to promote relaxation and improve sleep quality. Some studies have found that valerian root can be just as effective as certain medications for insomnia, with fewer side effects1. Other natural remedies for sleep disorders include chamomile tea, lavender oil, and magnesium supplements. Chamomile tea, in particular, has been shown to be effective in reducing anxiety and promoting sleep. There are also a number of different relaxation techniques that can be used to promote sleep, such as progressive muscle relaxation and breathing exercises. In addition, regular exercise and relaxation techniques such as yoga or meditation can help to ease tension and promote a more restful state. Ultimately, there is no one-size-fits-all solution for sleep disorders, but by exploring different natural remedies, it is possible to find an approach that works for you.

  1. Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006 Dec;119(12):1005-12. doi: 10.1016/j.amjmed.2006.02.026. PMID: 17145239; PMCID: PMC4394901.

10.  What is a good sleep routine?

A healthy sleep schedule can help to improve energy levels, mood, and concentration. It can also reduce stress levels and improve overall health. To establish a good sleep routine, it is important to go to bed and wake up at the same time each day. It is also helpful to avoid caffeine and alcohol before bed, and to create a calm and relaxing environment in the bedroom. Creating a calm, cool, comfortable environment in your bedroom can also help you to relax and drift off to sleep more easily.  In addition, creating a relaxing bedtime routine can help to cue the body that it is time to wind down for the night. This might include taking a warm bath, reading a book, or doing some gentle stretching. Establishing a good sleep routine is an important part of maintaining overall health and well-being.

Hopefully I answered your most common sleep question to optimize your sleep! If not, feel free to email me at brian@briangryn.com. If you would rather listen to this “Q & A”, check out my episode on Get Lean Eat Clean Podcast!

The thermic effect of food (TEF) is a term that refers to the amount of energy needed by the body to digest, absorb, and metabolize what we eat. If you rather listen than read check out my most recent podcast regarding TEF. TEF is closely related to the macronutrient composition of our diets. It has been shown to have positive effects on our health and can be used to help us lose weight and/or maintain our current weight. Let’s delve deeper into why this phenomenon is important and how it helps us reach our goals.

How Does TEF Work
The thermic effect of food works by increasing the metabolic rate, or the number of calories burned while digesting food. This means that when you eat, your body has to burn more calories than when it’s not eating in order to break down and absorb whatever you ate. This process actually increases your metabolism, which in turn helps you burn more calories throughout the day.

Different Macronutrients = Different Effects
It’s important to note that different macronutrients—fats, carbohydrates, proteins—have different effects on TEF. For example, proteins tend to have the highest thermic effect because they require more energy for digestion than fats or carbohydrates do. In fact, one study showed that protein had a 30% thermogenic response compared with only 3-10% for fats or carbohydrates! So if your goal is to increase your metabolism and burn more calories throughout the day, then focusing on getting enough protein in your diet is key.

The Benefits of Increasing Your Metabolism Through TEF
Increasing your metabolism through TEF has many benefits beyond just burning more calories throughout the day. For one thing, increased metabolism can help boost energy levels so that you feel energized all day long without relying on stimulants like caffeine or sugary drinks. It can also help regulate blood sugar levels so that you don’t experience extreme highs and lows after meals. And lastly, increased metabolism can help improve hormone balance since hormones are integral for regulating your body’s metabolic rate!


In conclusion, understanding how thermic effect of food works is an essential part of maintaining a healthy lifestyle as well as reaching any health-related goals such as losing weight or increasing energy levels. Eating a balanced diet with plenty of high quality proteins will ensure that you get enough nutrients while also increasing your metabolic rate through TEF. Taking advantage of this phenomenon could be a great way for middle aged men looking for improved health and wellbeing!

Enjoyed what you read? Check out more of my most recent blog articles 🙂

Many people ask me when the best time to intermittent fast is. The answer may surprise you – there is no one “best” time. In fact, the best time to intermittent fast may vary depending on your goals and lifestyle.

That said, there are a few general tips that can help you determine when the best time to intermittent fast is for you. In this blog post, I’ll share with you 3 tips to help you find the best time to intermittent fast.

1. Consider your goals.

The first step in finding the best time to intermittent fast is to consider your goals. What are you hoping to achieve by intermittent fasting? Are you looking to improve your health? Lose weight? Gain muscle? Once you know your goals, you can start to narrow down the best time for you to intermittent fast.

2. Consider your lifestyle.

The second step in finding the best time to intermittent fast is to consider your lifestyle. Do you have a busy work schedule? Are you always on-the-go? Or do you have a more relaxed lifestyle? Depending on your answers, certain times of day may be better suited for fasting than others.

3. Try out different times and see what works best for you.

The third and final step in finding the best time to intermittent fast is to try out different times and see what works best for you. There’s no right or wrong answer here – it all comes down to trial and error. Start with shorter fasting periods and work your way up from there. And remember, if at first you don’t succeed, try, try again!

Conclusion:

Intermittent fasting is a great way to improve your health, lose weight, and have boundaries around when to eat. But finding the best time to intermittent fast can be tricky. In this blog post, we’ve shared 3 tips to help you find the best time for you to start fasting. Remember, there is no one “right” answer – it all comes down to trial and error. So what are you waiting for? Give it a try today!

I recently got asked from a new client ? ?Is there something I could do that would make me feel younger and have more energy??

Join the club of millions!!!

If I had a?magic pill?to do that I would be selling it like crazy!!

I would say we all would?love to turn back the clock and feel younger??Correct?!?

?What hormone helps turn back the clock???any guesses?!?

Yep ? correct ??Human Growth Hormone??

HGH?is a hormone made by the pituitary gland (the master gland), which plays a huge role in the normal development of children and adolescents .

Once adulthood is reached we still need HGH because it?plays a major role?in the new cell growth and repair that is required for optimum health.

HGH typically goes?down with age?and abnormally low levels may lead to lower muscle and bone mass.

The amount of human growth hormone released by the pituitary gland after the age of 21 to 31 falls by about?14% per decade.?This means that HGH in the body is?reduced by half at age 60.

Symptoms of Low HGH Include:?(you can get tested for?growth hormone deficiency)

  • a loss of lean muscle and an increase of fat,
  • decreased energy levels, decreased stamina,
  • decreased socialization,
  • abnormal sleep patterns, awaking tired,
  • decreased libido, decreased interest in personal relations,
  • diminished memory,
  • decreased senses,
  • an increase in the number of colds and illnesses,
  • decreased healing ability,
  • wrinkling of the skin,
  • gray hair,
  • a greater risk of cardiovascular disease,
  • decreased bone density,
  • and other symptoms.

So what can we do to increase HGH naturally?

Yep, you guessed it ??Fasting!!

Fasting is a great natural stimulus to?HGH secretion.

Fasting has the potential to unleash the?anti-aging properties?of HGH without any of the problems of excessive HGH.

28c7e66a-c5f1-471f-99aa-488faadb0140.jpg

The elevated HGH stimulated by fasting should?increase muscle mass and make recovery from a workout easier and faster. This would be an important advantage in elite level athletes or anyone for that matter.

One of the major concerns about fasting is the loss of lean mass. In comparing caloric reduction diets to fasting, the fasting was?4 times better at preserving lean mass! 1

As you can see, there are plenty of?other reasons?to give?intermittent fasting?a try other than trying to lose body fat %.

The one thing about fasting that I like is it?s?flexible, natural and free.?Many health benefits without drugs, supplements or cost.

So if you want to give it a try and need assistance on when and what to eat check out my?Intermittent Fasting Journal?that I created to help you??

Have a happy, healthy day!

Brian

1 2016 Sep;24(9):1874-83. doi: 10.1002/oby.21581.

Is breakfast really that important? ?It?depends?who you talk to?

Mainstream media and big cereal companies (e.g., Kellogg) have always stressed that breakfast is the most?important?meal of the day.

I would beg to differ.

Breakfast is the most?marketed?meal of the day. Why?

Because any company that convinces you to eat their cereal, bagel, or Pop Tart owns your breakfast, as most people eat the same breakfast daily.

nutrition | breakfast | fasting | Brian Gryn

Studies?show that due to our stringent breakfast routines, consumers have strong brand loyalty to certain cereals.

How about those?Tony the Tiger?ads that got tens of thousands of children to eat Frosted Flakes every morning for years?!

(I actually was one of those kids! Before I got into health.??)

Most breakfast cereals rank just behind cookies, candy, ice cream, and sugary drinks as a source of?dietary sugar.

Also, instant oatmeal and/or instant cream of wheat is highly processed as well.

So two questions:

1. Should we eat breakfast at all?

That is up to you? If you are eating something?processed?(bagel, muffin, pancakes, donuts, or pastries) or with large amounts of?sugar?(most yogurts or anything with??instant??in front of it) ? I would?avoid?breakfast, and have black coffee or green tea or?what I have.??

You can break your fast with a?healthy lunch?and save time in the morning.

Also, by skipping breakfast, you?balance?out your fasting and feeding times.

The human body is?designed?to go periods without food.

Most people think that eating first thing in the A.M. will give you the fuel to start the day, but your body has?plenty of left over fuel and?glycogen (when that runs out ? fat) stored inside of you.

Glycogen?is your most easily accessible energy source and can last for days.

If we?start eating?the minute we roll out of bed and do not stop until we go to sleep, we spend almost all of our time in a?fed state.

2. What do we eat for breakfast if you are going to have it?

Eggs?are a good choice, and you can get creative with how you make them (scrambled, omelette, sunny side up, etc.) and what you put in them (veggies, cheese, avocado, etc.).

Most importantly, avoid?anything processed or that you would throw in your?microwave. So no?bagel, muffin, or pastry with the eggs.

So the?bottom line?is that marketers and big corps want you to think that breakfast is the most important meal of the day, when it actually is just?another meal.

For a while, I was?convinced?as well, but after researching and skipping breakfast myself, I realized it wasn?t a big deal.

I had even more energy to work out and/or go to work all in a?fasted state.

Also, short-term fasting leads to?several changes?in the body that make fat burning easier. This includes?reduced insulin, increased?growth hormone, enhanced?epinephrine?signaling (adrenaline), and a small boost in metabolism.??

So figure out if?breakfast?is that important for you, and you will see that it?s not all it?s hyped up to be.

Have a great day!

As much as it is important to build strength as we age, it is just as important to maintain our mobility in our hips, ankles, hammies, etc.

And if you are not one to just stretch on your own, try adding yoga on any level to your routine. You will see great benefits ? not just in your body, but also in your mind.

Here are my top 3 reasons to add yoga to your routine:

Yoga | Brian Gryn

Yoga Increases Range of Motion

You might?have a tight muscle group or two?most frequently the hamstrings, glutes, pecs, and shoulders. You may?not realize the limitations any of these place on your?ability to train through a full range of motion. The more you train them through a limited range of motion, the more limited you become as a lifter?and a functional human being.

A well-designed yoga class emphasizes moves that open up virtually all of these problem areas, because everyone can benefit from opening up their rounded shoulders and tight hips. Also, as we age our posture gets worse and yoga can help counteract sitting at a desk all day.

Yoga Quiets the Mind

A quiet mind is a clear mind. ?In yoga it is imperative to focus on your breath and stay in the present. ?This will help benefit you in all aspects of your life. Most people are also attached to their smart phones, and its a great way to escape from the day to day grind and attempt to quiet your mind from the outside. The more you practice yoga, the better you get at clearing your mind. It is truly?movement meditation. And we all know the benefits of meditation for stress relief.

Yoga Strengthens your Stabilizer Muscles

A lot of traditional lifting exercises like shoulder press and chest press neglect the small, stabilizing muscles that a yoga practice can help build. That?s why you will occasionally see a strong muscular guy get owned in a class full of small, less muscular women. Doing down dog, straight arm plank (or side plank), and warrior variations can help strengthen the smaller muscles (rotator cuff, erector spinae ? low/mid back) that get neglected by traditional lifting.

Yoga Improves Balance

Balance often gets neglected in the weight/cardio room, but in yoga it is incorporated into most practices. This will improve your?neuromuscular coordination. Basically, it helps improve the communication between your brain and muscles. It helps with muscle isolation, too. During balance training, you have to maintain stabilization. You are forced to engage an individual muscle so that you are not using other muscles to help you ?cheat.? With single leg-type balance exercises, your glute medius is engaged and worked. Therefore, this helps with hip stabilization and core stabilization, improving your coordination and posture.

I prefer warm/hot yoga because it helps to get into the poses (injury prevention). Getting a good sweat helps rid the body of toxins.

I recommend going at your own pace, and don?t compare your practice to others in the class ? that is when you can get hurt.

So give it a go, and let me know how it goes.??

I have heard every excuse in the world. People blame their kids, dogs, or lack of energy to name a few. But the bottom line is those excuses should be reasons why they workout in the first place. People who already make working out a part of their routine usually stick to a certain time every week. But for individuals who tend to find excuses for working out, they should do it first thing in the morning. The key is to commit to it before you go to bed, with workout clothes ready to go.

Here are 5 reasons to set that alarm a bit earlier?

Morning Workouts | Brian Gryn

1. ?Fewer Distractions

Getting up earlier sounds tedious but once you get it in your routine it will be easier. ?Less cars, phone calls, texts, people and most importantly less time to make an excuse.

2. ?Jumpstarts Your Metabolism

Your metabolism will only get a boost for the rest of the day if you take part in resistance training to build muscle. As muscle tissue requires more calories to maintain than fat, your metabolic rate will be kicked into a much higher gear.

3. ?Helps Improve Your Efficiency at Work

Sharper, clearer mind, and more alert. ?Getting a task like working out done right away sets you up for a productive day.

4. ?Builds Self Confidence and Improves Energy

Every workout session takes you one step closer to the ideal look you want to have for yourself, making you feel as good on the inside as you do on the outside. ?It may seem counter intuitive, but researchers say expending energy by engaging in regular exercise may pay off with increased energy in the long run. ?The best time to workout is when you are tired and don?t want to.

5. ?Have Time for Family and/or Socializing After Work

Getting that workout done in the morning leaves your afternoon and evening open to spend time socializing with friends or hanging with your family. Being able to spend time with family should be a good enough excuse to workout in the morning.

It?s a term we hear a lot lately in the health world. ?So is it a fad or is there proof that detoxing can help the body heal itself.

Most people get scared when they hear the D word. ?Mainly because they think they will be spending most of their day on the toilet. ?(untrue : )?)

So ask yourself this question?do you take your car in for oil changes? ?I?m guessing you answered YES. ?Well think about your body doing a detox as an oil change for a car.

Let?s look at 5 Main Reasons for a Detox (or oil change)

1. Remove Toxins and Parasites

This sounds gross but your body stores toxins in tissues and organs which can result in metabolic and genetic changes. ?Also parasites can migrate to your blood, lymph, heart, pancreas, and joints causing illness which conventional medicine attributes to other illnesses.

2. Jump Start Weight Loss and Create Good Habits

Eating well is all about changing our behavior and developing better habits. ?Eating mainly veggies for a week helps your body and mind realize that you can do it past the detox period. ?This helps implement habits that could last a lifetime. ?Also a detox rids your body of toxins stored in your fat cells.

3. Slow Premature Aging (more car analogies)

Have you ever seen a car with rust? ?Or cut open an apple and it turns brown?

That is what happens to your body when attacked by free radicals causing stress oxidation. ?Detoxing helps rid your body of free radicals and heavy metals allowing your body to absorb nutrients and antioxidants (link to OPC-3?) to fight oxidative stress that slows aging.

4. Strengthen Immune System

The gut is where most illnesses are formed. ?If we are not eliminating (going #2) regularly (2-3 times a day) its a sign we might need to detox. ?This leaves us vulnerable to colds / flu and other illnesses.

5. Boost Energy

Sometimes you have to digress before you improve. ?The first 3 days of a detox you might lack energy but after that your body is able to recharge , rebalance and refresh resulting in heightened energy and feeling of inner strength and vitality. (no vigorous activity while on a detox)

wanna talk to brian?

Schedule a free 15 min consultation
SCHEDULE TODAY