Ep 155: 6 Steps to Rebuild Your Strongest, Healthiest Body Over 40 with Brian Gryn

Can you regain your energy and strength while losing inches to turn back the clock by 10-15 years or more? Today, Philip ( @witsandweights ) speaks with Brian Gryn, host of the "Get Lean, Eat Clean" podcast, author of "The Stepladder System," and the go-to guy for men over 40 who want to improve their health. Like Philip, he shares no-nonsense, practical fitness and nutrition advice. In this episode, Brian shares his six steps for rebuilding your strongest, healthiest body after 40. He shows you how to find clarity, tackle stress, and make sleep your secret weapon for fat loss and muscle gain. They also discuss nutrition myths, meal timing, and intermittent fasting, plus effective strategies for training smart, given your recovery capacity and joint health. Brian is one of the good ones in the industry. He cuts through the noise, avoids fads and quick fixes, and gets real results. He's been in the health industry for almost 20 years, coaching middle-aged men on how to build strength and healthy habits they can use for the rest of their lives. Brian has a background in Functional Diagnostic Nutrition. He is in the business of making health transformations tangible, focusing on what really works over the long term. Today, you’ll learn all about: 2:53 Personal connection that led to the principles 6:33 Clarity in health goals and its impact on motivation and adherence 9:34 Journaling to align the mindset and setting a baseline 16:00 Managing stress in busy lifestyles, including stress reduction techniques like meditation 22:03 What to do when stress levels are high 24:38 The role of sleep in fat loss, muscle gain, and performance, including quality improvement tips 29:12 Core nutrition principles 32:19 Intermittent fasting insights 38:16 Debunking nutrition myths 41:10 Meal timing effects on metabolism and energy 44:06 Training strategies for men over 40, focusing on joint health and balancing various activities 52:05 The question he wished Philip had asked 55:12 Where to find Brian 55:40 Outro Episode resources: Brian's Podcast: GET LEAN, EAT CLEAN Website: briangryn.com IG: @brian_menshealth The Stepladder System – https://www.stepladdersystem.com/ Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram