This week I interviewed Naturopathic Medical Doctor, Garrett Smith! Garrett believes that chronic Vitamin A Toxicity & Liver Disease may be at the root of civilization's rapidly rising autoimmune and chronic disease rates. In this episode we discuss: - what is wrong with Vitamin D supplementation - why you should be aware of Vitamin A toxicity - fo…

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 quali…

This week I interviewed Functional Nutritionist and Certified Autoimmune Coach, Risa Groux! Risa looks at root causes using functional nutrition guidelines, blood and stool tests, and knows that weight loss is a side effect of wellness. In this episode, we discuss her personal health journey with autoimmune along with: - Risa's favorite lab tests t…

In this episode, I discuss the concept of zone two cardio and its benefits. Zone two cardio is a sub-maximal aerobic training that helps improve aerobic capacity and overall health. I explain how zone two cardio compares to other forms of exercise and provides tips on how to determine if you're in the zone. I also emphasize the importance of buildi…

This week I interviewed holistic nutrition coach Megan Lyons! She has amassed over 10,000 hours of 1-to-1 nutrition consulting and also runs a top podcast called "Wellness Your Way with Megan Lyons." In this episode, we discuss Megan's process when it comes to healing her clients along with: - Megan's personal health journey - Issues with chronic s…

This week I discuss the growing trend of light therapy and its potential to improve physical and mental well-being. I explain that light therapy works by exposing the body to specific wavelengths of light that are absorbed by our cells, triggering biochemical changes and promoting healing and regeneration. The main benefits of light therapy include…

This week I interviewed the best selling author of Ultimate Health - Craig Brockie! In this episode, we discuss how Craig overcame Candida and turned around his health along with: - the issue with the depletion of our soil - his probiotic yogurt maker - his experience with weight loss peptides - importance of cleaning up your gut and his one tip to…

Missing out on sleep can disrupt hormone balance and lead to various health issues. Hormones regulate essential bodily functions such as metabolism, growth, and mood. Sleep and circadian rhythm have a profound impact on hormone functions. Melatonin, cortisol, growth hormone, leptin, ghrelin, and testosterone are key hormones affected by sleep. Tips…

This week I interviewed Timmy Haman, who has been pioneering an absolutely revolutionary fitness protocol called Palm Cooling! In this episode, we discuss the concept of palm cooling and its impact on exercise performance. Timmy shares his personal journey and the development of the peak performance bar, highlighting the science behind palm cooling…

This week I explore seven healthy patterns commonly found in individuals who live past the age of 100. These patterns include regular physical activity, a balanced diet, strong social connections, a positive outlook on life, getting enough sleep, engaging in lifelong learning, and practicing mindfulness. By incorporating these habits into our daily…

This week I interviewed CEO of Next Level University, Alan Lazaros! We discussed his personal journey from adversity to success along with: -His seven fundamentals of optimal health: sleep, hydration, nutrition, training, mobility, breath work, and supplementation. -Optimizing sleep quality for brain health and overall well-being. -Aligning your po…

This week I discuss the problems with today's water, including imbalances and lack of essential minerals. I highlight the dangers of magnesium deficiency and the importance of balancing calcium and magnesium intake. I also address the depletion of minerals in water due to filtration and cleaning processes. The solution is to add ionic minerals to w…

This week I interviewed former professional powerlifter, chiropractor, and performance coach, Dr. Jordan Shallow! In this episode, we discuss how he started his online biomechanics and resistance training course Pre-Script, designed for high performing coaches, trainers, and athletes. We also discuss: - How to Avoid Injury at the Gym - Importance o…

In this episode, I discuss the importance of creating an optimal home environment to achieve health, fitness and body composition goals. Purge your pantry, fridge, and freezer of unhealthy foods Prioritize whole, single-ingredient foods that are as close to their natural state as possible. Avoid polyunsaturated fatty sugars, processed grains, and a…

This week I interviewed former natural bodybuilder, personal trainer and podcast host Justin Groth! In this episode, Justin shares his journey into bodybuilding and the lessons he has learned along the way. He also discusses the myths and misconceptions surrounding bodybuilding, such as the belief that lifting weights will make women bulky. Justin …

In this episode, I discuss the concept of chronic cardio and its negative effects on the body. Chronic cardio refers to overly stressful cardiovascular workouts that are conducted at rates that are too high and without sufficient rest. This pattern of exercise can lead to overuse injuries, chronic fatigue, and compromised health and weight loss goa…

This week I interviewed Dr. Rosemarie Rutecki! With a Doctor of Pharmacy degree and Board Certification in Functional Medicine, Dr. Rutecki is dedicated to uncovering the root cause of imbalances in your body. In this episode, we discuss: - how traditional medicine often fails to make the connection between gut health and overall health - importanc…

This week I discuss 7 healthy habits for a more productive day! This episode is for individuals who are eager to up their productivity game without having to resort to a complete lifestyle overhaul. The following simple yet profound habits are designed to boost your energy, focus, and overall productivity. Here they are: - Start Your Day with a Wal…

This week I interviewed Sara Banta, founder of Accelerated Health Products, about health, detoxification, and optimizing energy levels. Sara shares her personal journey of overcoming various health issues and how she discovered the power of supplements and a healthy diet. She emphasizes the importance of detoxification, particularly in a world that…

This week I discuss the importance of optimizing sleep for overall health and well being. I get into common questions about sleep, including how much sleep to get, signs of inadequate sleep, and common sleep myths for men over 40. Lastly, I provide tips for improving sleep habits, such as maintaining a consistent sleep schedule, creating a comforta…

This week I interviewed author, entrepreneur and speaker Markus Kaulius! In this episode, we discuss his personal journey of transformation through fitness and how it impacted his life and business success. Markus also shares his experience starting and selling Magnum Nutraceuticals, a sports nutrition company, and the importance of playing a bigge…

This week I discuss the importance of naturally increasing testosterone levels as we get into our 30's and beyond! Testosterone can play a role in muscle mass, strength, libido, sex drive, improved mood and bone strength. Testosterone tends to decrease about 1-2% per year starting in our 30's and it's important to get ahead of the curve as much as …

This week I interviewed mindset and performance coach Paul Salter! Paul shared stories of clients who have successfully overcome obstacles and provides tips for individuals looking to achieve long-term weight loss. In this episode, we also discuss the challenges of navigating an overabundance of information when it comes to our health along with: -…

This week I discuss strategies for losing love handles, which are stubborn layers of fat around the hip area. As we age, our testosterone levels decrease and our metabolism slows down, leading to weight gain in the midsection. However, with dedication and the right strategies, it is possible to shed unwanted weight and improve overall health. In th…

This week I interviewed author and master certified life coach - Molly Zemek! In this episode, we discuss Molly's weight loss journey of losing over 45 pounds and quitting alcohol, how she transitioned from being a professional chef and sommelier to focusing on her health and well-being, as well as: - being aware of our body's hunger signals - the …

This week I discuss a study that was done in February 2019, which looked at the association between push-up exercise capacity and future cardiovascular events among active adult men. The study found that participants who were able to complete more than 40 push-ups had a significantly lower risk of incident cardiovascular disease events compared to …

This week, I had the pleasure of interviewing Dr. David Bilstrom! Dr. Bilstrom shared his transition from a rehabilitation physician to a functional medicine practitioner and explained how functional medicine seeks to identify the root causes of chronic health issues, offering a more holistic approach to treatment. He highlights the immune system's…

In this episode of the Get Lean, Eat Clean podcast, I discuss a recent press release from the American Heart Association that claimed 8-hour time-restricted eating is linked to a 91% higher risk of cardiovascular death. However, I highlighted the limitations of the study, which was based on self-reported dietary information and did not consider oth…

This week I interviewed evolutionary biologist Brad Marshall! We did a deep dive into human metabolism and Brad's new Emergence diet along with: - Ways to test your Metabolic Rate - Brad's theory of eating Low BCAA's - Supplements that may help improve your metabolism - How Brad decreased his Fasting Blood Glucose - What Fats should you cook in and…

This week I discuss the rise of seed oils in our diet and their potential impact on our health. I explain that linoleic acid, which is found in seed oils, makes up a significant portion of our modern diets (6-10% of caloric intake). Our consumption of seed oils has increased with intake of processed foods, leading to an imbalance in our diet. Linol…

This week I interviewed the co-founders of a new functional mushroom company - Troop! Stephanie and her co-founder Jake share their experiences with incorporating functional mushrooms into their daily routine, the unpredictable yet exciting future of the industry, how to improve your sleep with reishi mushrooms, and how they plan to disrupt and dom…

In this episode, we will explore the link between daily step count and serum testosterone levels among men in the United States, highlighting the crucial role of testosterone in body composition and metabolic health. I delve into the specifics of the study, shedding light on the relationship between daily step count and testosterone levels. Additio…

This week I interviewed podcast host of 40+ Fitness, author and trainer Allan Misner! Allan is the creator of the thriving 40+ Fitness Community, providing one-on-one and group fitness coaching, nutritional guidance, and personal training for clients over the age of 40. In this episode, we discuss: - Allan's road to losing 66 pounds over 11 months …

In this episode, I discuss the importance of building muscle strength as we age and provide tips for achieving this goal. I emphasize the benefits of resistance training and highlight the negative consequences of losing muscle mass. I also stress the importance of consistency and effort in resistance training, as well as consuming enough protein fo…

This week I interviewed author, podcast host and entrepreneur Nick Hutchison. Nick has dedicated his life to helping millions of readers take action on the information they learn and rise to their potential through his books, speaking, and personal brand. In this episode, we discuss Nick's best tips to implement what you read along with: - how to s…

This week I discuss some of the benefits of sprinting to add to your weekly or bi-weekly routine. You can sprint on land but you could also do it in the pool, on the row machine, the rogue echo bike(that's what I do) or even jump rope! Why add sprinting to your routine? Two main reasons are: - When you launch into a sprint, you're not just moving f…

This week I interviewed Dr. Dylan Petkus! Dr. Petkus is a physician, researcher, and health optimization expert who takes an integrated approach to sleep apnea. In this episode, we discuss the importance of sunlight to help with sleep quality along with: - Routines to implement to help with your sleep - How to naturally combat sleep apnea - Importa…

This week I discuss how essential quality sleep is and tips on ways to optimize it! As an adult, having between 7 to 9 hours of sleep is the sweet spot for optimal health. Anything less than 6 hours and more than 9 hours could play a role in contributing to weight gain. Just like I recommend using a food diary, I would also recommend a sleep diary …

This week I interviewed stem cell consultant Darlene Greene. Did you know that by age 35, you have lost over half of your stem cell activity and by age 60, you will have lost almost all of your stem cell activity? Darlene and I discuss how you can utilize stem cell patches to potentially take back your health! We also discuss: - How Darlene's husba…

This week I discuss how to master the power of willpower! Now more than ever we are bombarded with ads for high-calorie treats. Fast, cheap, processed food is readily available 24 hours a day, seven days a week. Marketers know exactly your habits and temptations when it comes to buying. Resisting temptation is likely to deplete willpower, chipping …

This week I interviewed philanthropist and entrepreneur, Cathlene Miner! In this episode, we discuss how she remains being fit after 50 as a stay at home mom, along with: - Her daily routine to master the day - The challenges and successes of creating and sustaining a global nonprofit - Social media, the good the bad and what it’s doing to our chil…

This week I discuss a review article regarding the current literature on the impact and long-term consequences of veganism on vulnerable populations (children, adolescents, pregnant and breastfeeding women). It focuses on the many deficiencies that might arise from a strictly vegan diet. Some of these are deficiencies of vitamin B12, protein, vitam…

This week I interviewed the author of The Great Plant Based Con - Jayne Buxton! n this episode, we discuss how diets that exclude animal foods can damage your health along with: - Key nutrients you might be lacking if you avoid animal protein - Why does a powerful rich church want to take meat off your plate - Are cattle to blame for our climate ch…

I recently reviewed a study (PMID = 37133323), where researchers put middle-aged non-resistance-trained subjects on one of the following two workouts (BODYWEIGHT Resistance Program and FREE Weight Program) to see which performed the best for 8 weeks. - MRI used to measure muscle cross-sectional area before and after for the four quadriceps muscles …

This week I interviewed CEO of Activation Products - Ian Clark! Ian has developed the most effective protocols and pure products that support natural healing. In this episode, we discuss how Ian survived after having a terminal disease at age 46 and how he is thriving at age 66! We also touch on: - The powerful effects of Marine Phytoplankton - How…

Maintaining a healthy routine can pose challenges when traveling for business or pleasure. In an effort to assist you in staying on track, I've compiled my top tips to prioritize your well-being while on the road! - Be prepared with healthy options such as clean health bars or a raw nut mix to snack on when all your options are junk food. - Rather …

This week I interviewed health and wellness expert and functional wellness coach Linn Rivers! In this episode, we discuss her steps to go from chronic illness to vibrant wellness along with: - Shifting your mindset to get optimal results - Issues with antibiotics on gut health - Linn's daily routines to staying in alignment - Tips to make 2024 your…

This week I discuss my thoughts on getting abs and decreasing inches around your waist! These tips are from my personal experience and my work with my clients. I think it's important to understand your body composition with a Dexa scan and to track calories for a week to understand your daily habits. Then I would focus on starting something and sto…

This week I interviewed board-certified pediatrician and obesity medicine physician Dr. Sheila Carroll! Dr. Carroll is dedicated to helping children achieve their best health by working exclusively with parents who are willing to focus on modifying their own behaviors to ultimately improve their child's health. In this episode, we discussed how to …

This week I discuss a study comparing the effects that two different breakfasts (eggs vs. bagels) have on plasma glucose, insulin, ghrelin response, and energy intake! In this study, researchers gave males an isocaloric (this means that the total number of calories were the same) egg or bagel breakfast. The egg-based breakfast consisted of 3 scramb…