Health Podcast Post

Healthy for Life with Brian Gryn

George Grombacher September 29, 2022

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Healthy for Life with Brian Gryn

LifeBlood: We talked about how to be healthy for life, creating sustainable habits, understanding the right diet for your body, how to make it all fit, and how to get started, with Brian Gryn, intermittent fasting expert, wellness coach, author, and podcaster.

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Our Guests

George Grombacher

Brian Gryn

Episode Transcript

I’m left with is George G. And the time is right, welcome today’s guest strong and powerful Brian grid. Brian, are you ready to do this?

Unknown Speaker 0:22
Let’s do a George.

george grombacher 0:23
Alright, let’s go. Brian is an intermittent fasting expert. He’s a wellness coach and author and a human movement specialists, specialist prior delivered by your personal life some more about your work, why you do what you do? Yeah,

Unknown Speaker 0:39
well, cash I’ve been in health and wellness for 20 years now. I did it just in the beginning for myself, and then realized I really enjoyed it and wanted to help others. So I guess I’ve been training individuals in and out of stuff small studio for almost over 15 years. And yeah, I just enjoy I just enjoy helping others and, and health and wellness is obviously a big a big growing field. It’s been growing for a while. And yeah, I just, I’m passionate about it. And I never, you know, some people that get into health and wellness have like a huge story as if they they lost 50 6070 pounds. I don’t I don’t have that story. But I’ve helped others do that. So that’s that’s gratifying.

george grombacher 1:26
Yeah, well, I appreciate that. That’s interesting thing, right? Do I have to have gone through some kind of massive personal transformation? Do I have to have gotten out of a million dollars of debt to become a successful financial adviser? Do I have to be 400 pounds and lose it? Well, no, certainly not. But

Unknown Speaker 1:43
certainly, certainly not. I mean, you know, I think people get inspired by that. But, you know, they also can be inspired by other people that have done it. And I think, I think leading by example is important, though, and I do that. So

george grombacher 1:58
yeah, like that’s, that you’ve been able to successfully navigate, you know, diet and exercise and stressful living and everything else and run into business for 20 years and, and be a healthy human being well adjusted, which I’m sure that you are, Brian is is certainly a testament to that. So although there are lots of people getting into health and wellness, and it’s a massive field, we’re not necessarily making a dent. Are we? are maybe we are there’s still a lot of people who are struggling. Yeah,

Unknown Speaker 2:29
yeah, it’s, it’s it’s sort of sad in the sense that you think that we would make more of a dent, I think that you were sort of fighting a few things. We’re fighting just government guidelines that were wrong, and we’re fighting as far as what to eat. And then we’re also fighting big, big, big money, big food, Big Pharma. And they control a lot. So you know, all the food that’s out there, not all, but a lot of it is out there so that you can have more of it. And it’s highly palatable, and addictive to some degree. So I think you’re fighting some things there. And that’s why I think it’s been difficult for some people as they age, and you’re also fighting at your age, too, right? It doesn’t get any easier as you get older. Because I work a lot with people that are you know, 40 plus 50 plus, and you got to make tweaks, and it’s a little bit different. You’re not 25 years old, you can’t get away with those things anymore, too.

george grombacher 3:23
Yeah, that’s, that’s a reality. I’m 43 years old. And it becomes more difficult with age to, to either build strength and muscle or lose that stubborn belly fat or wherever it is that you carry your fat. Those are big problems, government guidelines that were incorrect. The food pyramid, I think if we’re not aware of that, it’s not what we’re supposed to be doing. It’s not healthy. And then big food is massive, Big Pharma is massive, and then we get older. So I take it all back. These are compelling reasons as to why it is that we’re overweight. So it’s it’s literacy. It’s actually understanding what we should be putting in our miles and when. And and how relative is that?

Unknown Speaker 4:11
Yeah, I think it’s all relative. Everything plays a role. I think that’s, that’s one thing that sometimes gets lost is the importance of obviously what you put in your body when you do it. And then other things like stress and sleep. And, gosh, activity. Those are those play a big role as well. I think if you know, if someone’s not sleeping, well, then a lot of the other things don’t really matter, right? So I think you have to look at it as a whole, like sort of as a whole piece of a pie and, and try to take one thing at a time and conquer it.

george grombacher 4:45
Yeah. And I’m a huge fan of it’s, you know, kind of a play on words, small bites. I can’t lose 50 pounds in a week, and I can’t I just can’t make big change. Just all at once. So if I know, okay, I can take small bites and just the index size 20 minutes this time or little things here or there, then I can get my arms around it versus trying to tackle this huge problem all at once. Yeah, I

Unknown Speaker 5:12
mean, I think more people should follow that, that rhetoric, I mean, take one thing at a time, do small things. I mean, the bottom line is, a lot of times people come to me and they’ve put on 2030 pounds, but they haven’t done that. And a year or two, this has been done over. This has been done over like decades, right? So it’s like, you can’t expect to lose that weight so quick, as well, you have to be patient. And I think that’s a big thing is being patient. You know, even if you can get to the point where it’s a pound a week, I think is is just a good place to start, but not even getting so caught up in the scale. More. So just doing the small things every single day that, you know, that will make a difference. And you know, I’ve added up after, you know, a year or two or three.

george grombacher 5:59
But that’s not necessarily sexy. Right. So we need to change our perspective on what sustainable health really is.

Unknown Speaker 6:10
Yeah, I mean, I think that you, for example, I’ll just say like we talked, I talked about fasting, right, like fast things, you have a lot of tools. Fasting is a tool, I think it can be overdone, I think that it’s a great way to give you boundaries. And I think boundaries for people can really help because if we don’t have those, then well, if you don’t have a time that we’re going to actually cut off our eating window at, let’s say, seven, eight o’clock, then that’s when late night snacking comes into play. And that’s when you know, those bad habits just accumulate. So I think just creating these realistic boundaries that fit in your lifestyle, so it’s long term and sustainable, I think really important.

george grombacher 6:53
Yeah, it’s, it’s, it’s got to fit if I could have the greatest wellness, diet exercise program in the world. But if I’m like, there’s just no way that I’m gonna be able to do that, then it’s, it’s, it’s, it’s wrong. It’s bad for me, then.

Unknown Speaker 7:07
No doubt about I think what happens a lot of times is, especially now with because I have my own podcast, you have your own podcast, but like, especially in the health and wellness podcast. I mean, you could find something on everything. You could find a fruitarian, who’s thriving, you can find a carnivore who’s thriving. But I think most importantly, is a self experimentation. That should be done. And I talked about this on my last podcast with a buddy of mine, Brad Kearns. And you know, there’s people who do keto and they thrive and they’re doing great, but there’s also other people who do keto and their their thyroids go in the gutter. They’re not sleeping well. And they have maybe even high blood sugar from that after a while. fasting blood sugar, so yeah, I mean, I think it comes down to a self experimentation I really do and define what fits into your schedule and, and what you can do in a sustainable manner for a long time.

george grombacher 8:03
So how do you how do you help people track that? Or how do I go down that, that that path of figuring out what works for me?

Unknown Speaker 8:10
Yeah, it’s a good question. You gotta you gotta track you got to you got to first find out where you’re at. And, you know, I like to do DEXA scans are great. I mean, they’re, they can be a little bit expensive, but they’re all over the place now. And, and so that’s a great way to sort of just see where you’re at with lean mass, body fat percentage, bone mass, and, and a lot more, you probably don’t need everything that is measuring. But I would say those are the main things, fat mass and visceral fat, which is around the waist. So you know, once you have that, then I think getting getting a blood panel, you don’t have to do a blood panel every month, but doing it maybe every four months, or you know, just sort of that’s, you know, seeing where you’re at. So getting a comprehensive blood panel, doing a DEXA scan, I think it’s a good place to start. And then And then, you know, decide what you want to do. And then you can sort of reassess it for six months down the road.

george grombacher 9:07
So make sense. So if I need to figure out where I am, and then I need to figure out where I want to go or I can inverse those certainly. I bet that people don’t really spend a lot of time thinking about that, like what are your actual goals?

Unknown Speaker 9:28
know for sure, I think that one of the things I like to do with clients is figure out why they want to lose weight or why Why have they come to me? Or they have Did they have a you know, a health scare? Do they want to be around for their grandchildren? You know, I think digging into the why is really important as well, right? Like having those numbers and oh, I want to lose 10 pounds. Great. Well, why do you want to do this? I mean, a lot of people pick events, they have a wedding or this or that but I think it’s got to run a little bit deeper for that. for you to really, maybe make it long term and consistent.

george grombacher 10:05
Just losing weight for the sake of losing weight. I can’t imagine that that’s going to check that sustainability box. Like okay, so you want me to cut out snacking just for the sake of doing it, I can’t imagine that that’s enough to actually make the sacrifice that that’s going to require me to make massive shifts in the way that I interact with food and my entire lifestyle. It needs to be tied to something that’s that’s, that’s, that’s bigger.

Unknown Speaker 10:33
Yeah, I agree. Yeah, won’t move the needle. For most people. Some people, you know, there are some people who will, but what’s what’s sort of the sad thing is a lot of times people wait until like, there’s a health scare. And they’re like, Oh, my doctor told me this or, you know, yeah, I have pre diabetic or, and not that it’s never too late to make changes. But I think that more people should be proactive about it before they get a health scare.

george grombacher 11:06
Yeah, it was interesting, just for me, personally, when I was approaching 40 years old, saying, okay, and I’ve got young kids that is this, is this the body that I want to take with me into older age? And like, Oh, that’s a fairly profound question. And that’s something to be thinking about. But the answer was no, that I wasn’t feeling great. And I needed to adjust lifestyle, I need to stop drinking so much, I need to pay more attention to my diet. And so it was a lot. But to your point, we need to be more proactive about this stuff. You have time to do it. But we don’t have unlimited time. And it gets harder as we get older. Yeah,

Unknown Speaker 11:46
yeah, I think that’s a realization that’s quite a bit of at least men and probably women come into once they’re coming into their 40s, I think because, you know, like you said, you have a family of kids, a lot of times your health is put on the back burner. And and what people need to realize is that without their health, what do they have? Really? How can I care for others and do and do the things that they want to do? Or, you know, help others do what they want to do? So? Yeah, it is a realization that a lot of people come to and obviously being in your 40s, you still have plenty of time. But yeah, it’s, it’s, you know, better late than never, that’s for sure.

george grombacher 12:23
Yeah. It’s a, it’s sort of contrary to what we think about as parents is that I want to put everybody else first. And I want to give, give, give, give, give, but to your point, if I don’t put myself first, then I’m not available to show up at my highest level, or a high level to do the things that I want to do. So putting myself first is not a selfish thing. It’s actually a very, very healthy and smart thing.

Unknown Speaker 12:51
Yeah, I completely agree and putting yourself first and leading by example for your kids, right? I mean, if you’re eating and you’re working out, trust me, they see that and you know that that’s that’s habits that they can possibly ingrain as well. So

george grombacher 13:08
I know that you are an intermittent fasting expert. And I think that that seems to be bubbling up in the in the world in more popularity. And you mentioned it’s good and bad. And I guess if I just stopped eating, then that would be anorexia, and it would not be healthy. That sweet spot. What do you think? And I’m just gonna ask personal question, what do you think about doing a 24 hour fast? Occasionally?

Unknown Speaker 13:34
Yeah, I see nothing wrong with that, I think that I occasionally do them. I’ve, I’ve been fasting for quite a while, you know, intermittent fasting for quite a while. And, you know, there’s days where, you know, now I’m actually testing it out and seeing how I do and I’ve opened the window up a little bit more. And I’ve done some of the indexes, and just seeing how it affects me and this and that. But if you’ve never done fasting, I think that easing your way into it. I think if you just want to jump into a 24 hour, I mean, you, you should probably do it under supervision, but you’ll most likely just be fine. I think we’ll all be fine. If we skip a meal here and there, it’s not going to be the end of the world. But you know, you can ease your way into that if you’ve never done it, perhaps do 16 eight, and then 18 six and then 24 and then and then and then you’re like, you know what, I’m going to just do a day fast and and, you know, skip a few meals or go from a dinner to a dinner. And I think there’s nothing nothing wrong with that. I mean, again, it’s it’s a tool. It’s not something that you need to abuse, but it’s a tool.

george grombacher 14:39
Yeah, it’s big. It’s all super interesting. So and given my body so when when when we fast my eye, I sort of think that and you just correct me tell me I’m wrong or tell me if I’m close that it just gives our body an opportunity to be focused on doing other things other than simply processing food.

Unknown Speaker 15:00
Yeah, I think that’s a great way to put it, it really does, you know, gives the gut gives the gut arrest and mental clarity, concentration, things like that, I mean, you are turning on counterregulatory hormones. So you’re getting that, those the rush of maybe adrenaline and things like that, and, you know, a bit of stress hormones, because, you know, obviously, it’s like, if you if you don’t have food, your body will, will, will sort of get it, you know, turn on those kind of tour counterregulatory hormones, which is fine every once in a while, I think, you know, you can overdo it. But, yes, I mean, people get increased energy for a while, and, you know, you can, you know, get into a bit of, you know, fat burning, and you hear ketosis is a big thing. Saw cleansing things like that. So yeah, your body is, is is, is going to turn its attention to other things other than digestion, because I jet digestion is, obviously takes a lot of energy. So, yeah, no, it’s it definitely, that’s a good way of putting it.

george grombacher 16:03
In terms of in terms of ongoing monitoring of our body, you mentioned DEXA scan, and blood panels, other other things that are other other tools that you recommend or use for just continually monitoring my health.

Unknown Speaker 16:22
I mean, you know, if, for example, if there’s not a DEXA scan in your area, you know, doing just simple measurements, you know, hip and waist ratio, you know, guide, you could do chest and arm, you know, like, if you’re especially if you’re getting into lifting, and you just want to see, you know, if you’re growing in, in the right area, so I think those you know, waist circumference, those are just simple things that even the eye test, right. I think we all know how our clothes fit, and how we feel, I think those are the most important things. So yeah, if you don’t have a DEXA scan, or if it’s whatever, too expensive, then doing those just simple. Just measurements, I think, will give you a good good enough baseline.

george grombacher 17:01
Yeah, I appreciate that. And then getting in the habit of it. I mean, for me, again, I’m always trying to figure out how can I fit this in and make it a habit? So I don’t have to Oh, shoot. That’s right. I was supposed to do it on this day. But if I do it, you know, the first Sunday of every month or something like that. I take those measurements. So this is the day that I do that. How do you do you think that that’s a smart thing?

Unknown Speaker 17:25
Yeah, I mean, there’s people who weigh themselves every day, I think that’s a little bit of overkill. But if you want to pick a day, every week that you want to weigh yourself just to get a sort of a feel for where you’re at. But again, this can be deceiving, especially if you’re you’re lifting which obviously is important as well, resistance training. So but yeah, I would say that, as far as doing the measurements is concerned, I think you don’t have to do that every week, you could probably do that once a month, but you’ll get a feel for how your clothes fit as well. So you probably won’t even need to do any measurements.

george grombacher 17:56
Yeah. That makes sense. Yeah.

Unknown Speaker 17:59
You’ll know, you’ll know.

george grombacher 18:03
It is a I mean, it’s a challenge and an opportunity. Because it’s, it’s it’s a lot when we go through those different factors that you were talking about, about diet and exercise, stress and sleep and environmental considerations. I really think that it is an advertisement for working with somebody who can sort of guide you through that, I think that there’s so much value in that. So on that, Brian, thank you for coming on. Where can people learn more about you? And how can they engage?

Unknown Speaker 18:35
Yeah, Brian And everything’s on there, I got a got a book coming out in like a month. So that’s exciting. And you can just reach out and you know, set up just a short call and see if you’re fit and things like that. But I just to go off your point, like having a coach in all areas, your life, I think are the areas that you really want to focus on. It’s important. And that’s the main thing I would say that I would do is hold individuals accountable. I think that’s what really needs to be done. That’s sort of the missing piece for a lot of people. So,

george grombacher 19:08
Jim, I love it. Well, if you enjoyed as much as I did show, Brian your appreciation and share today’s show with a friend who also appreciates good ideas, go to Brian That’s B R I A n GRY And check out all the great resources that Brian has on there. And also keep an eye out for his new book coming out soon. Thanks again,

Unknown Speaker 19:31
Brian. Thank you, George.

george grombacher 19:33
And until next time, remember, do your part by doing your best

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