Think you know carbs? Think again. In this performance-packed episode, we're blowing up the biggest nutrition myth in fitness: that it's only about HOW MUCH you eat, not WHEN you eat it.

Discover the science-backed secrets that separate elite athletes from weekend warriors – and it's not what's on their plate, it's when it gets there. We'll break down the research showing how strategic carbohydrate timing can be the difference between crushing your workouts and feeling like you're moving through quicksand.

What You'll Learn:

• Why your muscles' "fuel tank" (glycogen) depletes by 39% during just six sets of leg extensions
• The 1-4 hour pre-workout carb formula that tops off your energy stores
• Why that old myth about avoiding carbs before training is dead wrong
• The truth about during-workout fueling (spoiler: most people don't need it)
• The "golden window" science behind post-workout recovery nutrition
• How delaying your post-workout meal can sabotage tomorrow's performance – even if you hit your daily carb targets

Perfect For: Anyone who wants to maximize their training results, recover faster, and show up stronger for every workout – whether you're a competitive athlete or just want to feel like one.

Bottom Line: Stop leaving gains on the table. Master the timing, master your performance.

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How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:

https://www.stepladdersystem.com/

| Connect with Brian |

►Website | https://www.briangryn.com

►Instagram | https://www.instagram.com/bdgryn

►Facebook | https://www.facebook.com/getleanandeatclean

►Twitter | https://twitter.com/grynnerwinner

This week I interviewed double board-certified physician in Physical Medicine & Rehabilitation and Anti-Aging/Regenerative Medicine - Dr. Elizabeth Yurth. Dr. Yurth has more than 30 years of clinical experience and continues to stay at the forefront of orthopedics, cellular and regenerative medicine. We discussed the problem with modern day orthopedics along with:

- how to halt the progression of arthritis

- importance of balancing hormones

- how Dr. Yurth repurposes prescription drugs

- her favorite supplement stack

and her one tip to get your body back to what it once was!

Connect with Dr. Yurth:

https://boulderlongevity.com/

Links:

Interested in Upgrading your Mitochondria, Improving Energy and Sleep! Check out Troscriptions: https://bit.ly/4ik5kK5

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Watch Get Lean Eat Clean podcast video episodes on YouTube!

YouTube.com/@briangryn3680

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How to Take Simple Steps to Reclaim the Body, Energy, and Strength You Had 10-15 Years Ago Using My Stepladder System:

https://www.stepladdersystem.com/

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| Listen to the Get Lean Eat Clean Podcast |

►Apple Podcasts | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210

►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS

| Connect with Brian |

►Website | https://www.briangryn.com

►Instagram | https://www.instagram.com/bdgryn

►Facebook | https://www.facebook.com/getleanandeatclean

►Twitter | https://twitter.com/grynnerwinner

Doing 100 crunches a day for your six-pack? You're wasting your time. In this myth-busting episode, we dive into groundbreaking research from the University of Sydney's analysis of 120+ studies that proves spot reduction is physically impossible—those crunches aren't burning ANY belly fat. We expose why training abs daily actually causes muscle breakdown (not growth), reveal the exact body fat percentages needed for visible abs (10-12% for men, 16-20% for women), and share the 3 scientifically-proven exercises that are 290% more effective than traditional crunches. Plus, we'll hit you with the harsh reality: the average person needs to lose HALF their body fat to see abs, and why compound lifts like squats and deadlifts build better abs than any crunch variation.

Episode Highlights:

• Why spot reduction is a myth (with proof from tennis player studies)
• The REAL body fat percentage needed for visible abs
• 3 exercises that destroy crunches in muscle activation tests
• Why training abs daily makes them WEAKER
• The compound lift secret to better abs
• How long it ACTUALLY takes to get a six-pack (spoiler: 6-12 months)

Check out my YouTube Channel to watch this episode:

https://www.youtube.com/@briangryn3680/videos