Brian Gryn Podcasts

This week I am discussing HRV (heart rate variability) and how it can be used to help optimize your daily performance and health. HRV is a measure of the time between heartbeats. HRV measures vary by person and over time, fluctuating based on lifestyle choices and lived experiences, from stress levels to sleep patterns, exercise habits, and levels …

This week I'm excited to rebroadcast a previous episode with Neuroscientist, Keto Researcher, and Professor - Dr. Dom D'Agostino and health coach and researcher, Jay Feldman! This episode was a friendly debate discussing a myriad of topics such as: - What is the Preferred Fuel Source for the Brain - Is the Clinical Keto Diet Healthy in the Long Ter…

This week I discuss the importance of prioritizing protein and building strength as we age. The recommended daily allowance of protein is only 0.8 grams per kilogram of body weight. This is insufficient to maintain and build muscle mass. However, as you get older, the effects of protein are a little bit muted, which is why you should actually be co…

This week I interviewed Primal Health Coach, Admissions Director at the Primal Health Coach Institute, and Podcast host of Health Coach Radio - Laura Rupsis! In this episode, we discuss her personal health journey along with: - Laura's Work/Rest Formula - Importance of Habitual Eating - The Ancestral Dietary Approach - How She Improved Her Sleep an…

This week I discuss the use of deliberate cold exposure and how it can be leveraged to improve mental and physical health. I believe that cold exposure is a tool that can reduce inflammation, elevate mood by increasing dopamine for a few hours, and potentially increase metabolism. I touch on a study done by Dr. Susanna Soberg, where individuals did…

This week I interviewed speaker, podcast host and author of Harder Than Life - Kelly Siegal. Kelly takes personal progress to the next level by continuously improving his physical, emotional, and mental health by working out daily, reading, and practicing mindfulness. In this episode, we discuss how Kelly overcame a challenging childhood to take ch…

This week I discuss a paper titled - Beyond Appetite Regulation, Targeting Energy Expenditure, Fat Oxidation and Lean Mass Preservation for Sustainable Weight Loss. This paper is relevant because a lot of people try extreme dieting to lose weight for a wedding or an upcoming event and they regain all of the weight that they lost, and then their met…

This week I interviewed Ashley Armstrong from the Strong Sistas! Ashley and her sister Sarah run a regenerative farm and are passionate about nutrition, weight training, cooking, and bringing quality food to the masses. In this episode, we discuss how Ashley overcame Raynauds along with: - Importance of Eating Easy to Digest Foods - Prioritizing Qu…

This week I discuss my new book - The StepLadder System: 6 Steps to Lifelong Health and Vitality! This book is not a normal health book with just information. I take you through my 6 month system from A to Z and get you taking action, filling out assessments and most importantly getting results. I discuss my 6 Pillar Blueprint (Clarity, Small Chang…

This week I interviewed Kyle Mamounis. Kyle has a PhD in Nutritional Sciences from Rutgers and is currently performing biochemical research. Kyle has an interesting background of trying almost every diet out there and has formed his opinions based on his self experimentation and research. In this episode, we discuss: - PUFA's vs. Saturated Fat's - …

This week I touch on the importance of looking at your nutrition from the lense of prioritizing nutrient dense foods as opposed to a certain diet. Marty Kendall from Optimizing Nutrition has a great quote - “Your diet doesn’t need a name or belief system, just enough nutrients.” I think this can help free you up when it comes to nutrition because i…

This week I interviewed health coach, author and podcast host of The Nourishment Mindset - Dixie Lee Huey! We discussed all about drinking quality wine along with: - the importance of eating nutrient dense foods, - tips to nourish your kids, - eating mindfully to create satiety - creating a health account to measure your progress and her one tip to…

This week I discuss a randomized control study based on the effects of taking creatine before or after a workout for the best results on an aging population. Both body composition (lean tissue, and fat mass) along with muscle strength (1-repetition maximum leg press and chest press) were assessed after 32 weeks. In conclusion, participants who cons…

This week I interviewed Primal Health Coach - Ryan Baxter! Ryan explains his journey into optimizing his hormones, overcoming thyroid issues, and improving his gut health. We also discussed the importance of: - eating more to become healthier - how to start obstacle races - the importance of grip strength - the many benefits of walking and his one …

This week I discuss a review based on ways to build the most efficient, effective strength program for busy individuals. To summarize: - Perform at least 4 weekly sets per muscle group (chest, back, legs) - Use a 6–15 RM loading range (15–40 repetitions can be used if training is performed to failure) - Perform at least one lower body exercise, and…

This week I interviewed holistic health coach aka "the health goat" - Jared Ralsky! Jared has worked with 4 different NBA franchises and some of the world’s best athletes, and executives. In this episode, we discuss how to simplify your trip to the grocery store, along with: - what products to avoid and look for with his brand guide, - circadian he…

This week I discuss the difference between Omega 3 and Omega 6 fatty acids and what role they could play in your health. There are some conflicting views regarding PUFA's so I recommend you do your own research, self experiment and come to your own conclusion. Omega-3 fatty acids are a group of polyunsaturated fats that are essential to the human b…

This week I interviewed Dr. Bill Harris. Dr. Harris is the author of more than 300 scientific papers on fatty acids and health. He is a professor in the Department of Medicine in the Samford School of Medicine at the University of South Dakota, the co-inventor of the Omega-3 Index, and the founder of OmegaQuant Analytics. In this episode, we discus…

This week I discuss some of the differences between single vs. multiple sets and how it all depends on your time, fitness level and strength training goals. Most importantly, to see results from your strength training sessions, you must overload the muscles with challenging enough effort to cause adaptation to occur. So whether that is one set of 1…

This week I bring back one of my favorite long-time guests - best selling author, podcast host of the B.Rad Podcast, and Elite Masters Athlete - Brad Kearns! We discussed the importance of building a morning routine along with: - Setting goals in your 50's - Advantages of Micro-Workouts - High Intensity Sprints as You Age - Balancing Stressors in Y…

This week I give my high-level thoughts regarding the recent friendly debate between Dr. Anthony Chaffe and Georgi Dinkov (Episode 272). Even though there are some differences between the Pro-metabolic and Carnivore way of eating there are quite a bit of things that overlap between the two. Such as: - Prioritizing Ruminant Animals (avoid Chicken an…

This week I hosted a friendly debate between Bioenergetic Health Researcher, Georgi Dinkov and the Neurosurgeon Carnivore, Dr. Anthony Chaffee! In this episode, we discuss the differences between a carnivore diet and a pro metabolic diet along with: - 3 amino acids that might get too high on a carnivore diet, - importance of collagen in your diet -…

In this micro episode, I discuss an overview of Dr. Ray Peat and his viewpoint on nutrition commonly referred to as "pro-metabolic" or the bioenergetic theory of health. The Bioenergetic Theory of Health is the idea that the root of all disease is an inability of our cells to produce and utilize energy. The ability to use energy to create structure…

This week I interviewed health researcher and coach - Jay Feldman! This is Jay's fourth time on the podcast and in this episode, we discuss how to optimize your mitochondrial energy along with: - Ways to Improve Gut Health - Fat Burning vs. Glucose Burning - Constructing the Ideal Diet to Maximize Energy - Does Fructose Cause Fatty Liver Disease? a…

This week I discuss a systematic review and meta analysis looking at 10 pharmacological interventions to help with sarcopenia (muscle loss) as we age. The 10 interventions were: Vitamin D, combined estrogen-progesterone, dehydroepiandrosterone, growth hormone, growth hormone-releasing hormone, combined testosterone-growth hormone, insulin-like grow…

This week I interviewed the Director of Performance and Nutrition at Precision Nutrition - Brian St. Pierre! He leads a team of nearly 20 expert coaches, helping individuals of all backgrounds reach their personal and professional goals. In addition, he has worked with a host of professional athletes and sports teams including the San Antonio Spurs…

This week I discuss the 3 main types of fats and what role they should play in your diet. When it comes to cooking with fats, understanding the different types is key. There are three main types of fats to cook with: saturated, monounsaturated, and polyunsaturated. Saturated fats are solid at room temperature and are found in animal products such a…

This week I interviewed opthamologist, nutrition researcher, and author, Dr. Chris Knobbe! Dr. Knobbe is also the founder and president of two non-profits: Ancestral Health Foundation and Cure AMD Foundation. In this episode, we discuss the rise of vegetable (seed) oils and their link to autoimmune disease and obesity along with: - What Has Caused …

This week I discuss some of the nutrition shortfalls of being on a vegan diet for a long period of time. I have referenced a Oct 2022 paper written by O'Keefe and others titled: Debunking the vegan myth: The case for a plant-forward omnivorous whole-foods diet. I think it is important to understand some of the key nutrient differences between eatin…

This week I interviewed Tara Vander Dussen who is a 5th generation dairy farmer and Natalie Kovarik who owns and operates Kovarik Cattle Co, a cow calf operation with a growing registered herd. They are also co-hosts of the popular podcast, Discover Ag! In this episode, we discuss how important cattle are to our environment, along with: - the diffe…

In this episode, I discuss how incorporating walking into your daily routine as a low-impact and achievable form of physical activity can support health and well-being. Many studies have shown that walking is one of the most effective ways to reduce abdominal fat (in particular visceral fat that lays around your abdomen), improve insulin resistance…

This week I interviewed 62 year old Mac McKew who lost 50 lbs through intermittent fasting, whole foods and resistance training! Hopefully, Mac's story of weight loss and health will inspire you. He weighed 225lbs in March of 2020 and on September 24th that same year, the scale read 172 lbs. Since then, Mac has maintained a body weight that ranges …

This week I discuss how mental health is equally as important as our physical health. Unfortunately, mental health often takes back seat priority in our busy lives. It is about time we prioritize our mental health and focus on building healthy habits that will help us maintain mental and emotional wellness. Here are some habits that can help boost …

This week I interviewed Ultra Endurance Athlete, Author, Speaker and Coach Luke Tyburski! We discussed his life journey through overcoming depression, binge eating and insomnia through becoming an ultra endurance athlete, along with: - His Incredible Run from Morocco to Monaco - Generating Momentum with 1% Thinking - How to Get Started with Running…

This week I discuss some simple habits to help optimize your circadian rhythm in order to have the best night's rest possible! As you age, your circadian rhythm may change, and you may experience more sleep problems. For example, you may have trouble falling asleep or staying asleep. This is because the natural levels and timing of melatonin produc…

This week I interviewed Dr. Don Vega. Dr. Vega is a registered dietitian, strength and conditioning specialist, and lifestyle mentor based in Costa Rica with more than 24 years of health education experience. As the founder of the wellness brand Kilosophy, he established his business with one vision in mind: “Reversing metabolic disease through a f…

This week I discuss the importance of satiety when it comes to constructing your daily meals! As I mentioned in the last micro podcast, eating slowly is one piece to creating satiety while another piece is eating nutrient dense foods. Food quality matters and I referenced both the Food Satiety Index performed by The University of Sydney in Australi…

This week I interviewed Dr. Rob Bell! Dr. Rob was the mental coach for multiple winners on the PGA Tour, Indy Eleven, and University of Notre Dame. He has also written eight books on Mental Toughness and has an awesome sport psychology podcast called Mental Toughness Podcast. We discussed what he has learned from coaching mental toughness with high…

This week I discuss the importance of eating slowly and the importance it can play in your health. Most of us lead hectic, fast-paced lives, so it’s understandable that we might try to rush our meals. But eating quickly does us no favors. When we eat too quickly we end up eating more than we need, which leads to poor digestion, weight gain, and low…

This week I interviewed Dr. Krista Scott-Dixon! She was the Director of Curriculum at Precision Nutrition, one of the largest and most respected private nutrition coaching and education companies in the world. She is the author of several books, including Why Me Want Eat, and co-author of The Essentials of Nutrition Coaching for Health, Fitness, an…

This week I reviewed an interesting study comparing the postprandial thermogenic responses to whole food sandwiches made of multi-grain bread and real cheddar cheese compared to processed food sandwiches that were made with white bread and processed cheese. The study compared what happened when 17 volunteers ate a whole food meal versus a processed…

This week I interviewed Sally Norton - she is an Ivy-league Nutritionist & Author of the book, Toxic Superfoods: How Oxalate Overload is Making You Sick-and How to Get Better. We discussed how oxalates were affecting Sally and how it could also be affecting your health as well, along with: - Problems with so called "Superfoods" like almonds and spi…

I thought it would be beneficial to discuss some of my favorite weekly habits that will move the needle for optimal health! These are habits that have worked for myself and my clients but I recommend taking one at a time until it becomes automatic in your life. Here they are: - Walk for at least 30 minutes per day - Hydrate with quality sea salt an…

This week I am rebroadcasting my interview with Dr. Don Layman! He is the former professor of food science and human nutrition at U of Illinois. He has been studying protein, amino acid requirements and the interrelationship between dietary protein and carbohydrates in adult health for the past 30 years. In this episode, we discussed: - what your f…

This week I reviewed a paper on protein and the importance of this nutrient as we age! The focus on protein as a nutrient often centers on its thermogenic and satiating effect, and when included as part of a healthy diet, its potential to preserve lean body mass. I highlight some of the conclusions that were made from protein in this paper. Here ar…

This week I interviewed the research lead of HVMN - Dr. Latt Mansor. He shared his knowledge about exogenous ketones and their applications for peak performance, health, and medical therapies along with: - High Carb vs. Low Carb Diets - Importance of Self Experimentation - Advantages of taking Ketone IQ and his one tip to get your body back to what…

This week I review a July 2022 study on berberine and it's effects on reducing arterial plaque after 16 weeks of use. Berberine (BBR) is an active compound isolated from Chinese traditional medicine Coptidis Rhizoma and has been used to treat bacterial-caused diarrhoea as an over-the-counter (OTC) drug in China for decades. In Conclusion, scientist…

This week I interviewed Quantum Health Educator and Clinician - Carrie Bennett! We discussed her journey into quantum health and how it changed her life! We also touched on: - Importance of Sunlight - Problems with Artificial Light - Benefits of Infrared Light - Exclusion Zone Water and her top quantum health strategies to optimize your health! Con…

This week I discuss a recent paper titled:Omega-6 vegetable oils as a driver of coronary heart disease: the oxidized linoleic acid hypothesis. This paper goes through details regarding the evidence implicating omega-6-rich vegetable oils as a causative factor in atherosclerosis and coronary heart disease. The intake of omega-6 vegetable oils, parti…

This week I interviewed independent health researcher Georgi Dinkov to discuss the bioenergetic viewpoint along with: - True Causes of Insulin Resistance - Problems with Stress and Fasting - Fat vs. Glucose Oxidation - Advantages of taking Niacinamide, Vitamin E and Aspirin and certain markers to check for optimal health! Connect with Georgi Dinkov…