The Smart Nutrition Made Simple Show with Ben Brown: Recent Episodes
Benjamin Brown
Join Benjamin Brown, co-founder and head nutrition coach of BSL Nutrition as he chops it up with the worlds leading experts in all things nutrition, fitness, strength training, and lifestyle so that you can learn how to implement the most practical and realistic ways to immediately make a positive change in your life. No crazy restriction, no diet dogma, just tried and true methodolgy that has helped thousands of people lose weight, gain muscle, improve their energy and live healthier lifestyles for their families and future.
Be sure to subscribe so you don't miss a single interview - with new episodes being released weekly. For all of the show notes, make sure to join us at https://www.bslnutrition.com
Why do so many driven adults over 40 lose weight… only to gain it back?
If you are chasing abs, pushing harder, overtraining, or constantly restarting your diet, this episode explains why the problem is not discipline. It's the mindset.
In this episode of the Smart Nutrition Made Simple Show, Ben Brown sits down with licensed marriage and family therapist and eating disorder specialist, Christina Hathaway, to unpack why sustainable fat loss after 40 has more to do with identity, perfectionism, and relationships than body fat percentage.
Most people say they want abs.
But what they actually want is confidence, energy, connection, and longevity.
Christina explains how high performers often bring perfectionistic, all-or-nothing thinking into fitness. That mindset can drive short-term results, but it rarely builds sustainability.
Instead of asking “How do I get leaner?” the better question becomes: “What is driving my need to prove something through my body?”
If you want strength, sustainable fat loss, and better communication in your relationships during midlife, this conversation will change how you approach fitness.
Tune in now to learn why mindset matters more than abs, how to shift from all-or-nothing to all or something, and how to build a system that actually works after 40.
Timestamps00:00 – Why abs are not the real goal after 40
11:24 – The psychology behind weight regain
15:08 – Perfectionism and high performer burnout
19:44 – The science behind all or nothing thinking
25:44 – The brain science of motivation loss
29:31 – Ownership and unconditional permission
31:05 – Why 80% regain the weight
39:23 – What you really want beyond abs
43:40 – How fitness can test your marriage
50:44 – Asking your partner for support
1:04:11 – Setbacks as opportunities for growth
Connect with Christina HathawayWebsite: https://mindsetofmatter.com/
Instagram: https://www.instagram.com/themindsetofmatter
TikTok: https://www.tiktok.com/@themindsetofmatter
YouTube: https://www.youtube.com/@MindsetofMatterCoaching
Resources and LinksConnect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching program:www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts -https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234Spotify -https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgTYoutube -https://www.youtube.com/@bodysystemscoachingBook Free Nutrition Strategy Call -https://bodysystems.com/free-strategy-call/
Why do most diets fail, especially for driven adults over 40?
If you feel like you are constantly starting over with fat loss, trying new programs, cutting calories, overhauling your nutrition, or adding supplements, this episode explains why.
In this episode of the Smart Nutrition Made Simple Show, Ben Brown sits down with engineer and nutrition coach, Philip Pape, to break down why sustainable fat loss is not a willpower problem. It is a systems problem.
Instead of asking “What diet should I follow?” the better question is:
“What is your biggest constraint right now?”
Philip brings an engineering framework to weight loss and muscle gain. Rather than stacking more strategies, supplements, cardio, or extreme diets, he focuses on identifying the single bottleneck preventing progress.
Because if you cannot execute one foundational behavior consistently, adding more complexity will only backfire.
If you want to lose fat, build muscle, and maintain results without living in a constant dieting cycle, this conversation will change how you approach your health.
Tune in now to learn how to simplify your nutrition, identify your biggest constraint, and build a fat loss system that actually sticks.
Timestamps
00:00 – Why diets fail after 40
04:41 – The overhaul trap in weight loss
07:41 – Why high performers struggle with fat loss
09:40 – Why doing more backfires
10:42 – The constraint question explained
21:50 – The Bailout System and self sabotage
*23:07 – Knowledge versus implementation in nutrition
26:11 – Sustainable fat loss systems
29:00 – Agency versus dependency in coaching
33:24 – Social support, stress, and real life constraints
38:23 – How to stop starting over
42:59 – Building a long term fat loss framework
Connect with Philip Pape
Instagram: https://www.instagram.com/philip_pape
Website: https://www.witsandweights.com
Resources and Links
Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
Learn more about Body Systems Coaching: www.bodysystems.com
Subscribe to Smart Nutrition Made Simple
Apple Podcasts https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
Spotify https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
YouTube https://www.youtube.com/@bodysystemscoaching
Book a Free Nutrition Strategy Call
https://bodysystems.com/free-strategy-call/
The Most Powerful Drug Ever? The GLP-3 Revolution ExplainedWhat if the most powerful drug ever created is already here, and we’re not fully prepared to use it correctly?
In this episode of the Smart Nutrition Made Simple Show, Ben Brown sits down with Jay Campbell, five-time international best-selling author and leading expert in hormonal optimization, performance enhancement, and longevity science, to unpack the GLP-3 revolution.
Jay explains why Retatrutide, the newest GLP drug in development, is already being forecasted as “the greatest drug of all time” — and how it may fundamentally redefine fat loss, metabolic health, and longevity.
But this conversation goes deeper than hype.
We explore the biomedical revolution unfolding right now, how GLP-1, GLP-2, and GLP-3 drugs actually work, why most people are using them incorrectly, and the difference between strategic microdosing and reckless overdosing.
Jay breaks down:
• Why Retatrutide could potentially end obesity
• Why dosing strategy changes everything
• How GLP drugs influence appetite, inflammation, brain signaling, and metabolic pathways
• Why foundation matters more than pharmaceuticals
• The psychological and physiological implications of long-term use
• What the next decade of metabolic medicine may look like
This is not a surface-level fat loss discussion. It’s a conversation about discernment, responsibility, and how to use powerful tools without becoming dependent on them.
If GLP-3 truly represents a biomedical revolution, the real question becomes: Are we ready for it?
Tune in now to understand the science behind GLP-3, Retatrutide, metabolic optimization, and the future of human performance.
Timestamps
00:00 – Retatrutide Is GLP-3
01:12 – “The Greatest Drug of All Time?”
03:40 – GLP-1 vs GLP-2 vs GLP-3 Explained
07:15 – Appetite Suppression vs Metabolic Rewiring
12:20 – The Dosing Problem in Clinical Medicine
18:30 – Microdosing vs High Clinical Doses
22:45 – Can Retatrutide End Obesity?
26:00 – Why Foundation Still Wins: Sleep, Protein, Resistance Training
30:10 – Brain Chemistry, Addiction, and GLP Effects
34:20 – Biomarkers, Inflammation & Metabolic Health
39:50 – Rebound Weight Gain and Microdose Strategy
44:30 – The Biomedical Revolution\
47:10 – Overreach vs Optimization
52:00 – Where to Connect with Jay
Connect with Jay Campbell1. Website: https://jaycampbell.com 2. Instagram: https://www.instagram.com/jaycampbell333
Links & Resources
Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching program:www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts -https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234Spotify -https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgTYoutube -https://www.youtube.com/@bodysystemscoachingBook Free Nutrition Strategy Call -https://bodysystems.com/free-strategy-call/
What if your breakthrough isn’t another supplement or hormone protocol, but a personalized understanding of what’s actually driving your results?In this episode of the Smart Nutrition Made Simple Show, I talk with Brad Clifford, founder and CEO of ELEVÉTION Health, a concierge performance company built around genomics, advanced blood work, and cellular health. Brad shares how he went from panic attacks and brain fog to rebuilding his health from the cellular level up.We break down the two-pronged nature of health, psychological and physiological, why sleep is the ultimate force multiplier, and why no supplement, peptide, or TRT protocol can replace foundational habits. We also dive into metabolic flexibility, mitochondrial health, GLP-1 drugs, and why most people regain the weight when they come off them.Tune in now to build a smarter, more sustainable strategy for long-term performance and longevity.Timestamps:00:00 – Why GLP-1 Drugs Feel So Powerful 01:44 – Episode Intro 03:26 – Who Is Brad Clifford? 07:03 – The Two Prongs of Health 08:25 – Sleep, Nutrition & Exercise Foundations 12:25 – Brad’s Health Struggles & Panic Attacks 15:30 – Genomics & Brain Chemistry 21:44 – How Elevation Differs from Typical Clinics 24:41 – Why “Stacks” Don’t Work 28:30 – Mitochondria & NAD 31:51 – Metabolic Flexibility 34:52 – Carnivore & Long-Term Tradeoffs 39:27 – Addition by Subtraction 40:00 – Sleep & Injury Risk 41:30 – Psychology of Transformation 43:00 – GLP-1 Weight Regain 46:17 – Future Casting & Identity 51:05 – UK Expansion 52:01 – Where to ConnectConnect with Brad CliffordWebsite: https://www.elevetion.comInstagram (Elevation): https://www.instagram.com/elevetionhealth/Instagram (Brad): https://www.instagram.com/brad_cliffordLinks & Resources:Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching program:www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts -https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234Spotify -https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgTYoutube -https://www.youtube.com/@bodysystemscoachingBook Free Nutrition Strategy Call -https://bodysystems.com/free-strategy-call/
Few men understand the legal evolution surrounding hormones, peptides, and performance drugs—something Rick Collins, Esq., has seen firsthand as the defense lawyer for the fit and jacked.
In this episode of the Smart Nutrition Made Simple Show, I sit down with Rick, an attorney who has spent decades working at the intersection of fitness, supplements, hormones, and the law. He has represented athletes, advised supplement companies, and handled cases involving testosterone, anabolic steroids, and peptides.
If you're considering TRT, peptides, or long-term performance, this conversation cuts through the hype and focuses on the real risks and responsibilities.
Tune in now to make wiser, more informed choices as you age.
Timestamps:
00:00 – Episode Overview
01:42 – Podcast Intro
02:11 – Rick's Background
05:00 – Lawyer for the Fit and Jacked
10:00 – Defending Clients in the Supplement Industry
12:45 – Peptide Popularity and Risks
15:30 – Peptide Legal Gray Areas
19:40 – Testosterone’s Role in Health
23:10 – TRT Perception Shift
27:00 – Bloodwork vs. Symptoms in TRT
31:30 – Peptides Explained
36:10 – Clinic Safety and Quality Control
41:00 – Muscle and Strength After 40
46:20 – Training After 40
51:30 – Protein and Longevity
56:10 – Bone Health with Resistance Training
1:01:40 – Proactive Health in Midlife
1:07:30 – Final Takeaways
1:10:10 – Outro
Connect with Rick Collins, Esq.:
Website:https://www.rickcollins.com
Instagram: https://www.instagram.com/rickcollinsesq
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
- Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/
High effort does not always lead to better results.
In this episode, I sit down with Gianluca Boldarin, also known as Coach Bold. With over 20 years of experience coaching elite athletes, he now works with high-income business owners and executives. We break down why eating less and training more stops working when stress is high, why many men under-fuel with protein and nutrient-dense foods, and why tools like TRT, peptides, and GLP-1s fall short when the basics are missing. This conversation is about building real strength, improving body composition, and staying healthy in a way that actually fits a demanding life
Tune in now for a smarter, long-term approach to training, nutrition, and performance.
Timestamp:
00:00 – What This Episode Is About
01:39 – Welcome to the Show
03:10 – Meet Gianluca Boldarin
06:20 – Why He Stopped Coaching Athletes
09:10 – Why Pushing Harder Backfires
12:00 – The Protein Problem
15:10 – The Hidden Fat Issue
18:20 – Training When Stress Is High
22:10 – Why Your Body Holds Fat
26:00 – Strength Comes First
30:10 – Why Most Men Avoid Heavy Lifting
34:40 – Muscle Loss and Aging
38:30 – The Truth About TRT and Peptides
44:00 – What TRT Actually Requires
48:30 – Sleep and Recovery Matter More
53:40 – Simple Supplements That Help
58:20 – Playing the Long Game
1:02:40 – Closing Thoughts
Connect with Gianluca Boldarin on Instagram:
- Instagram: https://www.instagram.com/gianluca_boldrin
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
- Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/
Genetics provide the context most training and nutrition plans are missing.
In this episode, I sit down with Justin Harris to explain why starting with genetics removes so much of the guesswork. The body has a built-in hardware that shapes how your body responds to food, training, stress, and supplements long before habits come into play. Once you understand that framework, your decisions stop feeling random.
We walk through real examples, including why some people struggle with caffeine, vitamin D, high-fat diets, or recovery even when they are doing the right things. These patterns are not random, and they are rarely about effort.
We also cover when genetic testing actually makes sense and why it works best once the basics are already in place. If you want fewer guesses and better decisions around training, nutrition, and long-term health, this episode is for you. Tune in now.
Timestamp:
00:00 – Episode Preview
01:06 – Podcast Intro
02:14 – One Plan Doesn’t Fit Everyone
04:39 – What Genetics Control
07:58 – Who Genetic Testing Is For
10:25 – Inflammation Has a Source
12:42 – Why Vitamin D Isn’t Absorbing
15:35 – Alcohol and Caffeine Hit Differently
18:54 – When High Fat Diets Backfire
21:38 – Making Nutrition Personal
23:30 – Appetite Signals Break Down
26:13 – Fix the Basics First
28:27 – How Genetic Testing Works
30:30 – Hormones Don’t Work in Isolation
33:41 – Genetics Shape Behavior and Mental Health
35:22 – What DNA 360 Shows You
38:35 – Who This Really Helps
40:08 – Closing Thoughts
41:00 – How to Connect With Justin Harris and The DNA Company
Connect with Justin Harris, CFGP, PHC, CNSCC:
- Instagram: https://www.instagram.com/justinharrisofficial/
- The DNA Company: https://www.thednacompany.com
As recommended by Justin Harris:
- The DNA University: https://academy.dna-u.com/
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
- Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/
What if a simple molecule could help you sleep better, recover faster, and potentially extend your life?
ESS60 is no longer just a secret for biohackers. This emerging compound is gaining significant attention for its unique ability to combat oxidative stress and improve overall health.
In this episode, Chris Burris, Founder and Chief Scientist of My Vital C, explains how this Nobel Prize-winning molecule works and why it holds incredible promise in the longevity space. With over 30 years of experience, Chris delves into the science and numerous studies behind ESS60, its groundbreaking ability to extend the lifespan of rats by 90%, and its fascinating potential for humans in the fight against aging.
If you’re ready to optimize your health and longevity, tune in now.
Episode Timeline:
00:00 – Episode Preview
01:02 – Welcome to the Smart Nutrition Made Simple Show
02:12 – Meet Chris Burris, Founder of My Vital C
03:30 – What is ESS60? The Nobel Prize-winning molecule
05:00 – ESS60’s industrial uses before health applications
06:45 – The discovery of ESS60’s surprising health benefits
08:00 – Wistar rat study and its 90% lifespan extension
09:30 – From industrial use to health supplement
11:00 – Early biohacker interest in ESS60
12:00 – Discussing ESS60’s safety and initial hesitations
13:45 – ESS60’s impact on energy and sleep improvements
15:30 – The role of oxidative stress and aging
17:00 – ESS60’s antioxidant power compared to vitamin C
18:30 – Mitochondrial health and exercise recovery
20:00 – How ESS60 interacts with mitochondria
21:30 – Real-world testimonials of ESS60’s benefits
25:00 – Where to find ESS60 and access the exclusive discount
27:00 – Final thoughts on ESS60 and its longevity potential
Connect with Chris Burres and learn more about ESS60:
- Exclusive Discount for SNMS Listeners
- Get a special discount by visiting My Vital C - Body Systems and using the code SYSTEMS at checkout.
- Chris Burres’ Book
- Live Longer and Better by Chris Burres
- Available throughMy Vital C Website and major book retailers.
- Autographed copies available for an additional $10. 100% of the $10 fee goes to Operation Underground Railroad, supporting the fight against child trafficking.
- ESS60 Products Mentioned in This Episode
- ESS60 in Olive Oil
- ESS60 in MCT Oil
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
- Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/
You can do everything right and still get blindsided.
In this episode of the Smart Nutrition Made Simple Show, I sit down with Tommy Dolan, a former elite rugby athlete, husband, and father who has survived multiple near-death experiences, including a melanoma diagnosis and sudden cardiac arrest.
This conversation is not about fear. It is about perspective. We talk about discipline, training, health, and responsibility. We also brought up what really matters when your body reminds you that control is limited. If you train hard and take your responsibilities seriously, this episode will resonate.
Tune in now.
Timestamp:
00:00 – Heart Attack Survival Story
00:34 – Introduction to Tommy Dolan
02:22 – Family and Career Today
04:22 – Work Ethic and Athletic Roots
08:02 – Life After Competitive Sports
15:29 – Early Near-Death Experiences
21:52 – Melanoma Diagnosis
24:23 – Cardiac Arrest and CPR
29:26 – Brain Injury and Recovery
33:29 – Training, Aging, and Identity
48:13 – Nutrition, Hormones, and Fasting
55:03 – Final Lesson
Tommy Dolan’s integrative health partner:
Joi + Blokes — men’s hormone optimization and personalized care.
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- YouTube- https://www.youtube.com/@bodysystemscoaching
- Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/
Most men past their 30s aren’t broken. They feel depleted, but their doctors point to normal labs and move on.
In this episode of the Smart Nutrition Made Simple Show, I sit down with Nico Misleh, Clinician, Nurse Practitioner and Founder of HRT University who trains medical providers in hormone optimization and works directly with patients in practice.
We break down the impact of hormones to overall wellness, testosterone replacement therapy (TRT), and why diet and lifestyle alone eventually stops being enough for a lot of men. This is not about shortcuts or chasing numbers. It is about understanding when biology becomes the limiting factor and responding appropriately.
If your labs look normal but your symptoms show otherwise, this episode will resonate with you.
Episode Timeline
00:00 – Episode Preview
01:42 – Podcast Intro
02:18 – Why Doing Everything Right Still Feels Wrong
03:20 – The Slow Decline Most Men Miss
04:25 – When Energy and Focus Start Slipping
05:29 – How Nico Ended Up in Hormone Medicine
06:40 – Early Exposure to Functional Medicine
07:33 – Lessons From Working With Real Patients
08:45 – Why Hormones Change Everything
09:53 – Why Medical Training Misses Hormones
10:45 – The Limits of Conventional Care
11:10 – The Problem With Reference Ranges
12:26 – When Normal Labs Stop Meaning Anything
13:40 – Symptoms That Get Dismissed
14:40 – Treating the Person Not the Paperwork
15:55 – Why Men Are Told to Accept Less
17:30 – The Point Where Lifestyle Stops Working
19:00 – Where Hormones Fit In
20:20 – Hormones as a Support Tool
22:10 – The Commitment Side of TRT
24:50 – Individualized Dosing Versus Templates
28:19 – The Most Common TRT Mistakes Men Make
35:10 – Addressing Stigma Around Testosterone
43:12 – Is Testosterone Actually Cheating
55:11 – Podcast Outro
Connect with Nico Misleh, MSN, FNP - C
- Learn more about HRT University:
- https://www.hrtuniversity.com
- Nico’s clinical practice in Ohio:
- https://www.apollohealthop.com
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- YouTube- https://www.youtube.com/@bodysystemscoaching
- Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/
Most men are not failing because they lack effort. They are failing because their system does not fit their life.
As I sit down with Eric Bach, we break down why driven men starting in their late 30s stop seeing progress, despite doing all the right things on paper. Eric has coached elite athletes and now works with busy parents and business owners who want results without burning out. We talk about why execution beats complexity, how real progress comes from nailing the basics consistently, smarter training for longevity, simplifying nutrition with the A.D.E. framework, and why sleep is one of the most overlooked performance tools of our health. This conversation is about building a training system that you can actually sustain.
Stop spinning your wheels and start training in a way that supports your work, family, and long-term health — Tune in now.
—--------------------
Timestamp:
00:00 – Episode Preview
01:02 – Podcast Introduction
01:32 – Eric Bach’s Background
02:48 – Coaching Busy Professionals
04:03 – Training Principles vs Methods
05:43 – Training as You Get Older
07:12 – Coaching Experience Matters
09:41 – Matching Training to Life
11:20 – Stress and Recovery Balance
13:11 – The A.D.E. Nutrition Strategy
14:30 – Simplifying Daily Food Choices
15:33 – Common Training Mistakes
18:02 – Cardio vs Strength Training
20:56 – Training Without Ego
24:20 – Joint-Friendly Training Choices
27:53 – Letting Go of Old Lifts
33:09 – Hormones and TRT Explained
38:04 – Fix Lifestyle First
44:33 – The 10-3-2-1 Sleep System
50:17 – Mastering the Basics
51:10 – Episode Wrap-Up
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- YouTube- https://www.youtube.com/@bodysystemscoaching
- Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/
Eric Bach:
- Youtube: https://www.youtube.com/c/ericbach
- Instagram: https://www.instagram.com/bachperformance/
Everyone wants to stay active and pain-free, but most people are only shown one path when their body starts breaking down. Manage symptoms or get surgery.
Dr. Jeff Gross’s story challenges that assumption. After years as a board-certified neurosurgeon working inside an insurance-driven sick care system, he grew frustrated watching patients pushed toward invasive procedures they did not always need. That frustration eventually led him out of the operating room and into regenerative medicine.
In this conversation, we break down how non-invasive treatments like stem cells and exosomes actually work, why they are often misunderstood, and how they support the body’s own repair process instead of chasing short-term relief. Dr. Gross explains why exosomes drive repair, why targeting the bone matters for cartilage health, and why sleep, protein, and lifestyle habits play a role in recovery.
If you are dealing with joint pain, disc issues, or declining mobility and want to avoid unnecessary surgery, this episode offers a smarter framework for long-term recovery and staying active. Tune in now.
Episode Timeline:
00:00 — Episode Preview
00:25 — From Neurosurgery to Regenerative Medicine
01:05 — Why the “Sick Care” System Falls Short
03:39 — Why the U.S. Is Behind on Regenerative Care
05:58 — Can Cartilage Actually Regenerate
08:36 — Stem Cells vs. Exosomes Explained
12:50 — When Stem Cells Make Sense
14:07 — Brain Health and Nasal Delivery
17:48 — Targeting the Bone for Cartilage Repair
19:34 — Acute Injuries vs. Chronic Degeneration
20:52 — IV Therapy, Inflammation, and Longevity
23:43 — Sourcing, Safety, and Quality Control
26:47 — Imaging, Precision, and Injection Strategy
28:17 — Disc Degeneration and Why It’s Different
30:25 — Joints That Respond Best to Treatment
32:07 — PRP, Prolo, and Hyaluronic Acid Compared
34:45 — Peptides for Cartilage and Recovery
37:31 — Sleep, Protein, and Cellular Repair
41:19 — Why Cellular Cleanliness Matters
42:02 — Where to Learn More About Dr. Jeff Gross
Connect with Dr. Jeff Gross, MD:
- Instagram -https://www.instagram.com/recellebrate/
- Linked In - https://www.linkedin.com/in/jeff-gross-md-5605605/
- Website - https://recellebrate.com/
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
- Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/
Most guys don’t realize how fast their hormones can derail their energy, mindset, and marriage until it hits them.
In this episode, Josh Whalen opens up about the slow slide so many men experience: the weight gain, the loss of drive, the burnout, and the hidden fear of becoming someone they no longer recognize.
We unpack why traditional healthcare keeps telling men they’re “normal” —even when they feel anything but—and how mismanaged hormones can affect everything from motivation to marriage. Josh shares the moment everything fractured; his health, his identity, and nearly his relationship and the long climb back using hormone optimization, peptides, and real lifestyle change. We also break down the growing world of men’s and women’s longevity care, how to find credible practitioners, and the patterns we see in midlife clients who finally decide to take control.
If you’ve been feeling slower, heavier, or just “off,” this episode might be the wake-up call you’ve been avoiding. Tune in now.
Episode Timeline:
00:00 – Episode Preview
01:18 – Podcast Intro
04:32 – From Rugby To Burnout
05:09 – Why Joy And Blokes Exists
06:58 – Why Healthcare Is Failing
08:00 – Why “Normal” Isn’t Healthy
10:56 – Getting Gaslit By Doctors
12:55 – Divorce Was The Wake-Up
13:48 – Stress, Weight, Identity Loss
16:37 – Feeling Like An Outsider
18:10 – Taking Ownership Of Health
20:49 – Ask “Why” About Your Labs
22:14 – When Testosterone Clicked
24:21 – Therapies Aren’t Enough
29:13 – Less Effort, Better Results
30:33 – Turning Pain Into Purpose
41:01 – Life After Getting Optimized
42:16 – Start Small, Stay Patient
47:18 – Podcast Outro
Connect with Josh Whalen:
- Instagram - https://www.instagram.com/whalen_joshua/?hl=en
- Linked In - https://www.linkedin.com/in/joshua-whalen-ab7ab67/
- Website - https://joiandblokes.com/
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
- Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/
If you’re a hard-charging guy in your 30s, 40s, or 50s who “knows what to do” but still can’t seem to look or feel the way you want… this episode is the reset you’ve been needing.
In this conversation, Jeff and I dig into the real reasons high-performers get stuck even when they’re disciplined everywhere else. We talk about the identity shifts required to finally break out of the all-or-nothing loop, why accountability is the true needle-mover, and how to build a lifestyle that doesn’t fall apart the moment life gets busy.
We unpack the simple nutrition and training principles that actually work long-term, the lies your metabolism has been telling you, and why learning to live in the gray is the only sustainable path forward. We also get into hormones, stress, sleep, and how to build a body and a life that reflects the standard you know you’re capable of.
If you’re ready to stop starting over and start operating at your true potential, tune in now.
Episode Timeline:
00:00 — Episode Preview
01:21 — Podcast Intro
04:33 — What Coaches Actually Do
06:41 — Why Clinicians Need Coaches
09:30 — My Personal Training Beginning
11:50 — Who I Coach Today
13:29 — Why I Needed a Coach
14:01 — Accountability Is the Missing Link
17:44 — The All-Or-Nothing Trap
18:03 — Why Restriction Backfires
21:25 — My Failed Diet Attempts
22:46 — Client Success Through Flexibility
25:06 — Why Real Food Matters
25:31 — Skill of Eating Properly
26:32 — Cardio Is a Poor Fat-Loss Tool
29:50 — The Three-Step Transformation Plan
37:31 — Hormones Matter More Than Ever
40:08 — Environmental Impact on Hormones
40:38 — Sleep and Stress Fundamentals
44:54 — Hard Truths About Your Priorities
46:22 — What “Superhero Training” Looks Like
47:06 — Training Smarter as You Age
50:41 — Leading Your Family by Example
52:21 — How Kids Build Healthy Habits
55:00 — Where to Find Ben Online
56:17 — Podcast Outro
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
- Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/
Ever wasted months on something four minutes could’ve solved?
I share a story that had me laughing at myself and realizing just how often we waste time trying to fix the wrong thing. What started as a dumb Zoom glitch turned into a much bigger lesson about blindspots, stubbornness, and the real cost of doing it alone. Just like in our health and fitness journey, we can be doing all the right things and still miss the one piece that changes everything. Sometimes it’s not about working harder, it’s about getting the right perspective.
If you're feeling stuck despite your effort, this episode is exactly what you need.
Episode Timeline:
00:00 – Episode Preview
01:29 – Podcast Intro
02:20 – The Zoom Background Story
04:40 – What It Revealed About Our Habits
05:42 – Doing Everything Right but Still Stuck
07:18 – The Real Cost of Blind Spots
08:47 – Asking for Help Isn’t Weakness
10:20 – Shortcutting Struggle Through Coaching
12:15 – Clarity Is Priceless
13:35 – What’s Your “Orange Background”?
14:35 – Don’t Wait to Ask for Help
15:09 – Outro andFree Ways to Get Support
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
- Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/
Life’s not slowing down for you to catch up. You either adapt or get left behind.
The chaos isn’t going anywhere. And the version of you that keeps saying ‘once things settle, I’ll start’ is what I call delusional optimism. The belief that things will magically get better without you actually changing. I’ve been there. My clients have been there. And it’s the single biggest killer of progress I see every day.
In this episode, I break down why comfort is the enemy, how chaos is actually the training ground for your next level, and the simple four-step process we use in our Prime Fit Coaching program to shift from wishful thinking to deliberate execution.
Tune in if you’re done negotiating with your excuses. It’s time to step up, take ownership, and get your edge back.
Episode Timeline:
00:00 – Episode Preview
01:52 – Podcast Intro
02:04 – Why Optimism Can Work Against You
03:30 – Client Story: Tim’s “Too Busy” Excuse
08:45 – When Life Forces a Wake-Up Call
10:40 – The Hard Truth About Priorities
12:05 – Why Desire Isn’t Enough for Change
13:40 – Comfort Is the Enemy of Progress
16:45 – The Role of Discomfort and Risk in Growth
18:10 – The Only Certainty: How You Show Up Daily
20:55 – From Delusional Optimism to Deliberate Execution
22:58 – Final Thoughts & Free Resources.
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
- Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/
You can train six days a week and still not lose fat and it’s not your fault.
For decades, we’ve been told to “move more and eat less,” but that advice doesn’t hold up anymore. Our food system has completely changed, and so has the way our metabolism responds to it. Ultra-processed foods are everywhere; cheap, convenient, and biologically addictive and they are undoing the work we put in at the gym. Once you understand that fat loss is driven by what you eat, not how hard you work out, you can finally start working with your body instead of against it.
Stick around, this one might change how you think about fat loss forever.
Episode Timeline:
00:00 – Episode Preview
01:39 – Podcast Intro
02:30 – The Global Study Explained
04:10 – Why “Move More, Eat Less” Fails
06:00 – The Body Rebalances Energy Use
07:30 – Processed Foods: The Real Culprit
09:50 – How Processed Foods Trick the Brain
11:50 – “Healthy” Snacks That Sabotage Progress
13:40 – What Processed Foods Do to Digestion
15:30 – Metabolism Breakdown in Modern Diets
18:00 – The Real Value of Exercise
19:40 – Why Muscle Changes Everything
22:10 – Fat Loss Isn’t About Calorie Burn
24:30 – 3 Pillars: Food, Movement, Recovery
26:50 – When Training Less Helps More
28:40 – Aligning Habits With Your Biology
29:44 – Final Thoughts & Free Resources
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
- Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/
Everyone wants results, but few people are empowered with tools to build the habits that get them there.
Kylie’s story is one I think a lot of people will see themselves in. She tracked every calorie, followed every diet, nailed her cardio, and still found herself stuck in the same loop—losing weight, gaining it back, feeling guilty, starting over.
In this conversation, we chat about what helped Kylie move past the yo-yo cycle of tracking, restricting, and starting over. We also unpacked the mindset shifts that allowed her to shed the guilt and make confident “adult” choices in everyday life and in the gym. Having the permission to live, enjoy the cookie, and know she was still moving forward is what finally set her free.
If that’s something you’ve been struggling to find, tune into this episode. It’s a reminder that progress isn’t about perfection, it’s about learning to trust yourself again.
Episode Timeline:
0:18 – Why Kylie reached out for coaching
1:29 – Post-COVID struggles and weight gain
2:13 – Tracking food and early habits
5:46 – First impressions of the coaching program
6:46 – Shifting from tracking to building tools
10:12 – Viewing tracking as liberation, not control
11:34 – Learning adult ownership and flexibility
14:56 – Falling in love with the gym
18:46 – 60 pounds lost and sustained for good
21:48 – How her mindset and body transformed
22:38 – How health changed her family dynamic
25:57 – Shared values and partnership in health
27:56 – What would’ve happened without coaching
30:16 – Learning to live in the gray
31:31 – Integration as a personal operating system
32:15 – Why investing in yourself is non-negotiable
34:39 – Closing gratitude and final reflections
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
- Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/
You’re not failing because you lack discipline. You’re failing because your approach isn’t sustainable.
This solo conversation is about one of the biggest mindset traps that keeps people stuck: the all-or-nothing mentality. We talk about why extreme restriction always leads to burnout, how guilt and shame keep you in the yo-yo dieting cycle, and what it really means to live in the gray. I share lessons from my own experience with rigid eating, the patterns I see in clients every day, and how learning to take ownership (instead of chasing perfection) creates real, lasting change.
If you’re tired of the highs and lows of dieting, this one’s going to hit close to home.
Episode Timeline:
0:00 – Episode Preview
1:31 – Podcast Intro
2:31 – What the all-or-nothing mindset is
3:42 – The client stuck in a yo-yo diet cycle
7:05 – Why restrictive diets always backfire
9:40 – My personal struggle with rigid eating
13:15 – The real reason we bounce between extremes
15:45 – Why it’s not about food, it’s about mindset
18:50 – Learning to take ownership and eat like an adult
21:35 – Building systems that work in real life
24:15 – How to live in the gray without guilt
26:30 – Podcast Outro and invitation to take action
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
- Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/
What do you do when your body forces you to hit pause?
In this episode, I share my recent battle with back pain that quite literally knocked me off my feet. From the frustration of not being able to move, to sitting with a spinal specialist and hearing words like ‘bulging discs’, it’s been a humbling reminder that none of us are invincible.
I’ll talk about the treatments I’ve considered, the mental rollercoaster of dealing with injury, and the gratitude I’ve found through support from family, friends, and my community. More than anything, this experience has shown me that setbacks can become powerful opportunities to learn, adapt, and move forward in a smarter way.
If you’ve ever felt stuck by injury or just life, I think this conversation will give you some perspective you can carry into your own journey.
Episode Timeline:
0:00 – Episode Preview
1:32 – Podcast Intro
2:43 – Back pain knocks me down
3:25 – How it happened (ego lifting + deadlifts)
5:10 – Living with pain and frustration
7:15 – Overwhelmed by too many treatment options
9:40 – “Even professionals get confused”
11:30 – Nobody has it all together
13:55 – MRI results explained simply
16:20 – Considering regenerative medicine
18:40 – Lessons in gratitude and ego
22:30 – Training smarter with core stability
26:00 – Injuries as opportunities to pivot
28:45 – Learning to be vulnerable and ask for help
30:45 – Community support and closing thoughts
30:45 – Podcast Outro
Links & Resources:
Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
Learn more about Ben’s coaching program: www.bodysystems.com
Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
Youtube - https://www.youtube.com/@bodysystemscoaching
Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/
Supplements can either be a complete waste of money or the cutting-edge tool that takes your health and performance to the next level.
In this conversation with Christian LaValle, co-founder of Metabolic Elite and son of James B. LaValle, an internationally recognized clinical pharmacist, board-certified clinical nutritionist, and leading authority in integrative medicine and human performance. We dig into the real science of supplementation and why delivery systems matter more than flashy labels.
We cover the difference between traditional products and premium formulas, and how unconventional technology like liposomal delivery can radically improve absorption. Christian shares his journey immersed in foundational practices like good diet and performance health, and how growing up with his father shaped the vision behind Metabolic Elite. We also explore on-the-ground insights on recovery, cognitive support, immune health, and how to think strategically about supplements in the context of nutrition, training, and lifestyle.
If you want to stop guessing and start using supplements with purpose, this is the episode that will help you cut through the noise and focus on what really works.
Timestamp
00:00 – Episode Preview
01:13 – Podcast Intro
04:09 – Christian LaValle joins the conversation
05:14 – Growing up in performance health
08:17 – Graduate studies in kinesiology & research
10:03 – DEXA vs. bioelectrical impedance for body comp
15:08 – Body fat % isn’t everything
15:58 – Launch of Metabolic Elite
19:58 – Building an expert advisory team
22:01 – Liposomal technology explained
23:11 – Why capsules often fail & absorption challenges
25:24 – Practitioner and consumer use of Metabolic Elite products
27:43 – Recovery, inflammation, and immune support
30:57 – Synapsin: from nasal spray to chewable
35:02 – Supplements are a tool, not a fix
40:06 – Balance between research and real-world health
43:13 – Industry problems: gimmicks vs. biochemistry
47:12 – How to think about premium supplementation
52:16 – The real trade-offs in health investment
55:05 – Ben’s offer for supplement audits
55:41 – Where to find Christian & Metabolic Elite
55:57 – Podcast Outro
Connect with Christian LaValle:
- Instagram: https://www.instagram.com/christianlavalle5/
- Website: https://www.metabolicelite.co/
- Jim LaValle’s Website: https://www.jimlavalle.com/
- Jim LaValle’s Instagram: https://www.instagram.com/therealjimlavalle/
Use code BodySystems for 10% off any order:Metabolic Elite
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
What does it really take to build unshakable resilience in sport, in health, and in life?
Lisa Tamati has lived a life defined by grit, from running ultramarathons across the world’s toughest terrains to facing her mum’s near-fatal aneurysm head-on. We dive into the mindset that carried her through seven-day desert treks, the years-long fight to bring her mum back from a coma, and how those experiences led her to explore hyperbaric oxygen therapy, genetic testing, and the science of longevity.
She shares why gut health and the immune system sit at the core of healthy aging, and how she’s using her biotech work to give people tools to measure and improve their “immune age.” This conversation blends raw resilience with cutting-edge health insights. The kind of lessons you can actually use to live stronger, longer, and with more purpose.
If you’re ready for a raw, inspiring look at how mindset, science, and self-belief can change your life, you don’t want to miss this episode.
Timestamp
00:01 – Podcast Preview
01:14 – Podcast Intro
02:25 – Meet Lisa Tamati
05:03– Lisa’s Backstory and Grit
08:37– Adventures Before Ultramarathons
11:45 – Crossing the Libyan Desert
20:06 – Building Entrepreneur Skills From Ultramarathons
24:19 – Mum’s Collapse and Aneurysm
28:54 – Doctors Predict Massive Brain Damage
29:35 – Spotting Sleep Apnea Signs
30:48 – Discovering Hyperbaric Oxygen Therapy
33:39 – Early Recovery With Oxygen Therapy
34:56 – Years to Full Recovery
37:52 – Mum’s Cancer Diagnosis
40:48 – Developing Cancer Expertise
42:27 – Importance of Personalized Health
44:22 – Immune System at the Core of Aging
46:15 – Gut Health Drives Immunity
47:12 – Environmental Toxins and Gut Health
51:11 – Lisa’s Biotech Company
57:08 – Why Genetic Testing Matters
58:31 – Genetic Insights for Health
1:00:20 – Exercise, Genetics, and Weight Struggles
1:04:45 – How to Connect With Lisa
1:06:00 – Podcast Outro
Connect with Lisa Tamati:
- Spotify: https://open.spotify.com/show/6mc5BfQispXYMxd4AaYXYL?si=97a6e75469cd45db
- Youtube: https://www.youtube.com/@Lisa_Tamati
- Instagram: @lisatamati
- Personal Website: https://www.lisatamati.com/
- Company Website: https://aevumlabs.co.nz/
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
Men are being gaslit about their hormones and it’s costing them their health.
We start this conversation by tackling the stigma around testosterone therapy and how the conventional system often dismisses men who clearly need help. Dr. Jess and I break down how to recognize when low T is more than “just aging,” and what signs actually matter when deciding if Testosterone Replacement Therapy (TRT) is right for you. From there, we dive into the world of peptides, how they work, the most common types, and where they fit into a smart optimization plan. And finally, we zoom out to touch on the hidden environmental factors, like toxins, mold, and stress, that can quietly blunt your progress if left unchecked.
If you’ve wondered whether testosterone or peptides are right for you, this episode clears the fog so you can move forward with confidence.
Episode Timestamp
00:00 – Episode Preview
01:05 – Podcast Intro
04:19 – Dr. Jess’s Story: From Pain to Purpose
07:59 – Leaving Conventional Medicine Behind
13:06 – Why She Chose to Focus on Men’s Health
16:56 – The Real Reason Men Turn to Testosterone
18:14 – Unpacking the Stigma Around Testosterone Therapy
20:27 – When TRT Is Needed & What Doctors Miss
22:38 – Normal Labs, Medical Gaslighting & Misdiagnosis
23:47 – The Rise of Low T in Younger Men
24:43 – How Insurance Keeps You From Getting Real Help
27:06 – Is TRT Forever? Quality of Life vs Dependency
30:13 – Why Optimization Is No Longer Optional
31:23 – Should You Start with TRT or Fix Your Lifestyle First?
32:15 – Peptides Explained: What They Are & What They Do
33:58 – Where Peptides Fit into Your Health Stack
34:56 – GLP-1 Drugs: Fat Loss, Muscle Risk & Misinformation
39:02 – Retatrutide vs Semaglutide: Key Differences for Men
42:55 – Who Should (and Shouldn’t) Use GLP-1s
44:40 – Metabolic Flexibility: Why Variety Still Matters
45:53 – Why Peptides Alone Won’t Fix Your Metabolism
47:07 – Hormone Suppression from Stress & Burnout
48:11 – Everyday Toxins That Lower Testosterone
51:11 – Dr. Jess’ Advice and How to Find Her
53:13 – Podcast Outro
Connect with Dr. Jess Folz:
- Dr.Jess’Instagram: https://www.instagram.com/doctor_jess_nmd/
- Rugged Gentleman®: https://www.ruggedgent.life/
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching program: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Low T/Blood Work Guide - https://drive.google.com/file/d/1_5M66z7aMO37RYd56qMZRblQuY83IRWU/view
- Youtube - https://www.youtube.com/@bodysystemscoaching
Most guys over 40 think building muscle and losing fat is just about training harder or eating cleaner. The reality is, that only gets you so far.
True results come from optimizing the whole system: training, recovery, nutrition, hormones, and in some cases, leveraging tools like peptides. To dig deeper into this, I’m joined by Jeff Sakamoto. Jeff’s background in pro sports, bodybuilding, and now owner of a top peptide and hormone distribution company, gives him a unique perspective on what it really takes to move the needle.
In this conversation, we break down what optimization really means, why most guys are leaving game-changing results on the table, and how to approach peptides safely so they actually work for you. The goal is simple: help you look, feel, and perform your best without grinding yourself into the ground.
If you’re ready to move beyond outdated practices and start thinking like someone who values long-term health, energy, and performance, this is for you.
Episode Timeline:
00:00 – Episode Preview
01:05 – Welcome to the Show
02:07 – Introducing Jeff Sakamoto
04:36 – Jeff’s Journey Into Telemedicine
05:42 – Dangers of self-sourcing peptides online
08:52 – Ensuring quality & pharmacy standards
11:02 – The pursuit of optimization
12:15 – Early athletic background & low testosterone discovery
17:25 – Stress, lifestyle, and body composition challenges
19:39 – Misconceptions around sleep, food, and alcohol
22:18 – Rationalizing habits vs. health goals
23:52 – Micro-decisions and long-term progress
25:06 – Ripple effects of daily choices
25:24 – Shifting identity away from alcohol
26:35 – Strength training after 40
29:05 – Moving past CrossFit and high-intensity training
29:55 – Training with intent, not annihilation
30:36 – Breaking down peptides
31:47 – Who should consider peptides
33:49 – Hormones vs. Peptides: where to start
35:26 – What “optimal” testosterone really means
37:48 – The importance of free testosterone
39:16 – Lifestyle factors before hormone therapy
41:16 – Reframing GLP-1s as a powerful tool
44:05 – Real-world results with GLP-1s
45:28 – Advancements with retatrutide
46:42 – Microdosing explained
48:07 – Broader benefits of GLP-1s
49:07 – Peptides that support healing & recovery
51:36 – Popular anti-aging peptides (GHK-Cu)
52:31 – Wrapping up & where to connect with Jeff
53:24 – Guidance for finding good clinicians
54:20 – Closing thoughts
Connect with Jeff Sakamoto:
- Jeff Sakamoto’s Instagram: https://www.instagram.com/jeff.sakamoto/
- Company Website: https://www.scripts.co/
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching programs: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
Extreme weight loss isn’t about magic diets—it’s about science, psychology, and accountability.
On today’s show, I interviewed Matt Hoodie, a coach who’s helped more than 30 people lose over 100 pounds and keep it off. We dig into his unique method of starting with calorie “budgets,” how he adapts plans for obese vs. leaner clients, and why focusing on macros or meal timing too soon sets people up to fail. Matt breaks down what happens to the body during massive weight loss, how to navigate metabolic adaptations, and the smartest way to reverse diet without regaining everything. This episode is a masterclass in the real art and science of sustainable weight loss.
If you want the truth about what it actually takes to lose massive weight and keep it off, you won’t want to skip this one.
Timestamp
00:00 – Episode Preview
00:55 – Podcast Intro
01:47 – Introducing Matt Hoodie
05:41 – Why Empathy Matters in Coaching Extreme Weight Loss
07:04 – Matt’s Childhood, Medications, and Hitting 300+ lbs
08:27 – Turning Point: Health Scare, Dietetics, and Self-Change
12:48 – Starting Coaching: Early Clients and Realizing Nutrition > Training
18:23 – Building His Own Calorie-Budgeting Algorithm
20:41 – Specialized Coaching vs. Cookie-Cutter Formulas
22:16 – Metabolic Adaptation in Long-Term Weight Loss
24:05 – Using Carbs to Break Plateaus
25:23 – Behavioral Curve: From Basics → Education → Maintenance
27:05 – Empowering Clients with Education & Autonomy
28:10 – Reverse Dieting: Restoring Metabolism After Weight Loss
34:34 – How to Safely Ramp Up Calories Post-Diet
36:25 – The Harder Part: Accountability in Maintenance
37:34 – Accountability: 80% of Coaching Success
39:32 – Coaching Beyond Macros: Habits, Empathy, & Behavior Change
41:33 – The Coaching Industry’s Problems & Client Retention
42:49 – Coaching as Both Science and Human Connection
43:07 – The Realities of Coaching: Not a Get-Rich-Quick Path
44:26 – Where to Follow Matt Hoodie
45:04 – Closing Thoughts and Call to Action
Connect with Matt Hoodie:
- Matt Hoodie’s Instagram: https://www.instagram.com/matthoodie/
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching programs: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
Want better results? Stop blaming your plan and start owning your commitments.
Coaching isn’t about being handed the “perfect” diet or workout. It’s about the six core commitments that actually move the needle. In this episode, I break them down—why preparation matters, why consistency beats perfection, and how honesty, curiosity, engagement, and true investment separate the people who succeed from the ones who spin their wheels.
This isn’t about hacks. It’s about raising your standard and taking responsibility for the outcomes you want.
If you’re serious about building confidence and getting results that actually last—this is your wake-up call. Tune in now
Episode Timeline:
00:00 – Episode Preview
00:38 – Welcome & What We Really Do at Body Systems
02:33 – Coaching Is a Two-Way Street
03:22 – Why Ben Hired 2 Business Coaches
05:10 – The Mirror Moment: Taking Radical Ownership
06:44 – Commitment #1: Be Prepared
08:45 – Commitment #2: Be Consistent
09:54 – Commitment #3: Be Honest
11:47 – Commitment #4: Be Curious
13:06– Commitment #5: Be Engaged
14:35 – Commitment #6: Be Invested
16:07 – Ben’s Self-Check on His Own Commitments
17:32 – Invitation to Work Together
17:58 – Podcast Outro
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching programs: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
What got you fit in your 20s won’t keep you strong in your 40s and beyond.
I’m pulling back the curtain on why so many driven men and women in midlife feel stuck despite working hard in the gym and trying to “eat clean.” The truth is, your body, responsibilities, and stress levels have changed—and your plan needs to change with them.
We’ll cover how to match your training to your current recovery capacity, why less volume done with more intent often wins, and the simple nutrition pillars that actually work for a busy schedule. It’s about aligning your habits with the life you’re living now so you can get stronger, leaner, and healthier without burning out.
Press play and let’s cut through the noise so you can follow a proven, sustainable plan that delivers results, fits your life, and keeps you performing at your best.
Episode Timeline:
00:00 – Episode Preview
00:47 – Podcast Intro
01:29 – Why Your Old Plan Isn’t Working Anymore
04:31 – Who This Message Is For
05:36 – My Background and Real-Life Perspective
07:55 – Why You Can’t Train Like You’re 20 Anymore
10:45 – Recovery Is as Important as Training
12:37 – More Is Not Better, Better Is Better
13:34 – Finding Your Ideal Training Volume
14:17 – Train With Enough Intensity
15:34 – Rethinking Sets, Reps, and Hypertrophy
21:04 – Old Food Rules Don’t Work Anymore
23:53 – Why You Need a Structured Plan and Coaching
26:16 – Redefining Your Identity
30:15 – Ready to Make a Change?
31:11 – Podcast Outro
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching programs: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
- Youtube - https://www.youtube.com/@bodysystemscoaching
The fastest way to stand out? Live with more intention than 99% of people.
Brent Orsuga knows that success doesn’t come from luck, it comes from living on purpose. As an elite headhunter and entrepreneur, he’s built his life around intentional decisions, relentless discipline, and surrounding himself with people who raise the bar. In this conversation, we unpack how to turn setbacks into fuel, build mental toughness that carries over into every area of life, and create goals so clear you can’t help but hit them. Brent’s approach is raw, direct, and proven — and it’s the push you need to stop playing small.
Tune in to discover how to build the mindset, habits, and standards that put you in the top 1% of performers.
Episode Timeline:
00:00 – Episode Preview
00:52 – Podcast Intro
01:31 – Meet Brent & His High-Performance Mindset
05:40 – “Still Not Satisfied” Mentality
06:48 – From Setback to CEO
09:41 – Choosing Hard to Build Grit
11:40 – Confidence from Keeping Promises
13:33 – Intentional vs. Intense
15:39 – Building a High-Performer Circle
17:41 – First Impressions Count
24:42 – Success as a Math Equation
26:20 – Business vs. Health Disconnect
28:13 – Cutting What Holds You Back
31:08 – Owning Your Choices
33:54 – Data-Driven Optimization
35:22 – Feeding Your Mind
36:59 – Training Early for an Edge
38:28 – First Steps to Better Health
40:28 – Connect with Brent
43:54 – Lifestyle Shapes Your Circle
45:36 – It’s Not Hard As You Think, Just Start
47:32 – Closing Remarks
Connect with Brent Orsuga:
- Brent Orsuga’s LinkedIn: https://www.linkedin.com/in/topfreightrecruiter/
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching programs: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
- Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
You wouldn’t run a business without KPIs, so why are you running your body without them?
Data is only helpful if it leads to better decisions. In this episode, I walk through the five (5) key metrics I track which range from cardiovascular fitness to micronutrient intake, blood pressure, and sleep quality.
I also share how I spent years getting diagnostic tests (that were helpful to me at the time, but didn’t exactly induce behavioral change in my clients) and how to avoid that trap. Whether you’re an executive, entrepreneur, or just someone who wants to perform at a higher level, this episode is your cheat sheet for measurable, meaningful progress. 20 years of mistakes taught me this and I’m giving it to you in 30 minutes.
So tune in because these five are the foundation, and once they’re in place, everything else gets easier.
Episode Timeline:
0:00 – Episode Preview
1:26 – Why Most People Misuse Health Data
5:44 – Ben’s Gut Issues and Testing Journey
7:28 – The Phase Where I Overcomplicated Everything
10:47 – Metric #1: VO2 Max and Longevity
14:15 – Metric #2: Track Your Macros and Micros
18:24 – Metric #3: Blood Pressure is Killing Your Progress
22:38 – Metric #4: The Blood Markers That Actually Matter
25:09 – Metric #5: Sleep Is the Real Game Changer
30:16 – Bonus Metrics: Steps and Fiber
31:31 – Conclusion forFoundational Metrics
32:50 – Podcast Outro
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching programs: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts | Spotify | YouTube
Are you really living at your highest potential or just coasting in the illusion of “busy”?
After a six-month hiatus, I’m pulling back the curtain on why I stepped away from the mic, the hard lessons I learned about business, identity, and alignment, and how those shifts have redefined the way I coach high-performing men and women. In this episode, I share the messy reality behind the scenes on why I hit pause, what it taught me about serving the right people, and what’s ahead as we rebuild with more clarity, impact, and purpose.
If you’re driven to rise above mediocrity in health, business, and life, this episode will reframe how you think about success, structure, and lasting transformation.
Episode Timeline:
00:05 – Episode Preview
01:22 – Podcast Intro
02:07 – Why This Episode Matters Now
02:32 – Why I Took a 6-Month Break
05:23 – Who We Truly Serve Best
07:06 – Why I Hit Pause on Content
08:29 – Coaching High Performers Differently
09:08 – What to Expect in Future Episodes
09:46 – Breaking the All-or-Nothing Trap
10:54 – Structure Beats Restriction
11:30 – Real-Life Fitness & Lifestyle Strategy
13:19 – Guests Who Walk the Talk
14:59 – Final Thoughts
15:18 – Ben Brown’s Free Resources
16:41 – Podcast Outro
Links & Resources:
- Connect with Ben on Instagram:https://www.instagram.com/bodysystemscoaching/
- Learn more about Ben’s coaching programs: www.bodysystems.com
- Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts | Spotify | YouTube
Welcome to The Smart Nutrition Made Simple Show
If you're looking for real nutrition strategies that help you build a strong, lean body without the BS of restrictive dieting, then you're in the right place.
I’m Coach Ben, and for the past 20 years, I’ve helped thousands of men take control of their nutrition, fitness, and overall health—without sacrificing their careers, families, or sanity.
What you’ll learn in this episode:
- The truth about breakfast—does it actually matter?
- How meal timing impacts energy, fat loss, and decision-making.
- The common mistake most people make with their meal structure (and how to fix it).
- Why late-night eating can sabotage your sleep and metabolism.
- A smarter way to determine how many calories you should eat daily.
We’ve all heard the phrase: “Breakfast is the most important meal of the day.” But is it really? In this episode, I break down the science and my real-world coaching experience to reveal whether breakfast is truly necessary for optimal health and fat loss. We also discuss how meal timing affects energy levels, satiety, and long-term success—and why you might want to rethink your dinner habits.
I also share a simple, no-BS approach to figuring out how many calories you should be eating daily, without relying on generic online calculators.
If you're ready to take control of your nutrition and stop guessing, this episode is for you.
Resources & Links Mentioned:
Free Fat Loss Guide: https://bodysystems.com/fat-loss-fix-guide/
Join Our Free Nutrition Group: SmartNutritionMadeSimple.com
Watch on YouTube: SmartNutritionMadeSimpleTV.com
Book a Call for 1:1 Coaching: https://bodysystems.com/free-strategy-call/
Got a question for the show? DM us on Instagram @BodySystemsCoaching or email me at Ben@BodySystems.com
If you found this episode helpful, leave a 5-star rating and review so we can keep bringing you the best nutrition and fitness insights!
Welcome back to another episode of the Smart Nutrition Made Simple Show.
In today's conversation, I chop it up with my friend Matt Hoodie, a dietician, nutrition coach, and gym owner here in Scottsdale, AZ.
What We Discuss: The Obesity Paradox: Why obesity rates continue to climb despite decreasing high fructose corn syrup consumption. * Calories and Awareness: The importance of calorie intake and nutritional awareness, with insights into the carnivore diet and its potential benefits compared to the standard American diet. * GLP-1 Agonist Drugs: The role of weight loss medications, their potential impact on long-term lifestyle behaviors, and key considerations for sustainable weight management. * Top Supplement Picks: We share our go-to supplement recommendations for optimal health and performance. * The Bigger Picture:* Why setting realistic, long-term expectations is crucial for clients to achieve lifelong health and wellness changes.
If you found value in this episode, here’s how you can show your support:
- Subscribe to the podcast so you never miss an episode.
- Leave a review and share your feedback—it helps us grow and reach more listeners.
- Share this episode with someone who could benefit from these insights.
- Interested in working with Ben? Schedule your free nutrition strategy call today: https://www.bodysystems.com/free-strategy-call/.
Connect with Matt:
Matt is passionate about helping people achieve their health and fitness goals through personalized coaching and expert advice. Here’s how you can connect with him:
- Instagram: @MattHoodieFitness
- Website: www.matthoodiefitness.com
- Email: matt@matthoodiefitness.com
Let us know your thoughts on today’s episode! Reach out on social media or drop us a line with your feedback and takeaways.
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
In today’s conversation, I catch up with my buddy Jordan Bokser, a health practitioner and supplement expert with extensive experience working in the supplement industry for some very reputable and popular brands.
As someone who had a supplement company and formulated a popular workout product, I know about all of the intricacies that go into sourcing high-quality ingredients, bringing a product to market, and how to read between the lines of all the nefarious BS that’s going on as influencers and social media make it harder and harder to know what works and is worth your hard-earned dollars.
In this episode, Jordan and I discuss how, through personal illness, realized the power of high-quality supplementation..
We talk about the difference between practitioner grade products and conventional brands, like those you find at Walgreens, Costco and CVS
We discuss the commoditization of supplement brands and how the cost of products isn’t always reflective of the quality
And we talk about his new company, Spoken Nutrition and the high quality, and foundational products that should form the backbone of someones supplement regimen.
If you’re currently taking supplements or you’ve considered it and aren't sure where to start, then this episode is for you.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/
Resources MentionedSupplement Training: https://youtu.be/giG6BAs8HhA
Jordan Bokser’s Instagram: https://www.instagram.com/jordan.bokser/
Spoken Nutrition: https://www.spokennutrition.com/ | https://www.instagram.com/spokennutrition/
Cizzle Brands: https://www.cizzlebrands.com/ | https://www.instagram.com/cizzlebrands/
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome back to another episode of the Smart Nutrition Made Simple Show, …
Today I’m excited to share a New Years Special Episode that I recorded with my friend Bryan Fitzsimmons, host of the Fit40Podcast. This is part 2 of our 2-part series talking about setting New Years goals and the mindset shifts necessary that are far more importnat than diet and exercise.
In part 1, which is hosted over on the Fit40 podacst - links in the shownotes - Bryan interviews me all about the exercise component of setting New years goals, the value of strength training and having lean muscle mass, and the role that exercise plays in long-term health.
In today’s Part 2 conversation, I interview Bryan as we discuss the nutrition and behavior change aspect of weight loss and how and why things can feel more challenging as we get older.
I loved the ease of this conversation and the 1-2 punch style of these episodes and am confident that that you wil too…especially if you want the no-nonsence guidance on how to set yourself up for weight loss success in 2025.
Catch the first half of this conversation on the Fit 40 Podcast, where Bryan and I discuss strength training and the value of lean muscle mass for long-term health. Listen Here
Key Topics Covered
Why Mindset Matters:
Understanding the role of mindset in achieving fitness and nutrition goals. Breaking free from the all-or-nothing mentality and embracing progress over perfection.
Nutrition Foundations for Weight Loss:
Starting with the basics: protein, vegetables, and fiber at every meal. Simplifying meal planning with the "one plate rule" for portion control.
Creating Sustainable Habits:
The importance of habit stacking and focusing on one small change at a time. Building routines around meals, movement, and recovery to support long-term success.
Sleep and Stress Management:
The relationship between sleep quality, hormonal health, and better food choices. Tips to establish consistent wake and bedtime routines for optimal recovery.
Adapting to Life Over 40:
How hormonal changes, joint pain, and stubborn fat impact weight loss. Strategies to mitigate these challenges with targeted nutrition and exercise.
Practical Advice for Overcoming Obstacles:
Time and energy management for busy parents and professionals. Balancing priorities and making intentional decisions for better health.
Setting Realistic Expectations:
Shifting the focus from scale weight to non-scale victories like energy, sleep, and measurements. Understanding the value of body recomposition and incremental progress.
Connect with Bryan:
Check out the Fit 40 Podcast: https://podcasts.apple.com/us/podcast/the-fit40-podcast/id1539555966
The FIT40 Family FB Group: https://www.facebook.com/groups/fit40family
FIT40 Online Coaching: https://www.fit40coaching.com/
Instagram: https://www.instagram.com/bryan_fit40/
YouTube: https://www.youtube.com/@bryan_fit40
TikTok: https://www.tiktok.com/@bryan_fit40
Thank you so much for listening and if you found this content valuable, please leave a 5-star rating and positive reviews so that we can gain access to more nutrition experts ready to share their knowledge with you and ultimately help more people make smart nutrition simple.
RESOURCES:
Book a free call to learn about our new hybrid coaching program PrimeFitOS: https://www.bodysystems.com/free-strategy-call/
Grab a free copy of my Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Have you ever wondered how many calories exercise really burns? Is a six-pack achievable for you? Or are you unsure whether food quality or quantity matters more for your goals? I answer all of these questions in this week's Q&A episode of the Smart Nutrition Made Simple Show.
Key Topics Discussed:
- Exercise and Calorie Burning: The truth about metabolic adaptation and why exercise isn’t as effective for weight loss as you might think.
- How to Get a Six-Pack: Why genetics, nutrition, and consistency are the real keys to visible abs—and why crunches won’t cut it.
- Food Quality vs. Quantity: Understanding the hierarchy of nutrition needs and why calories still reign supreme when it comes to fat loss.
Key Takeaways:
- Exercise Myths: Relying solely on exercise for fat loss can backfire due to metabolic adaptation and compensatory behaviors.
- Six-Pack Truth: Visible abs are the result of a calorie deficit, consistent nutrition, and genetics—not endless crunches.
- Nutrition Hierarchy: Prioritize calories first, then protein, food quality, and macronutrient balance to optimize health and body composition.
Resources and Links:
- PrimeFitOS Coaching Program – Take the first step towards sustainable fitness and nutrition tailored to your life.
- Free Resources:
- Fat Loss Fix Guide
- Smart Nutrition Made Simple TV
- Connect on social: @BodySystemsCoaching
Connect With Coach Ben:
Got questions? Submit them for a future episode by messaging Ben at Ben@BodySystems.com or on social media.
Subscribe and Review:
If you found this episode valuable, don’t forget to subscribe and leave a 5-star review. Your support helps us reach more people and share expert insights to simplify nutrition and fitness for everyone.
Welcome back to The Smart Nutrition Made Simple Show. In today’s episode, I had the pleasure of chatting with Andrew Coates, a rockstar in the fitness and nutrition space. Andrew’s not only an incredible coach, but he’s also a writer for big names like Men’s Health and T-Nation, plus the host of the Lift Free and Diet Hard Podcast.
This episode is packed with insights you don’t want to miss. Andrew and I dive into the mindset shifts that truly drive lasting health and fitness change. We’re talking less about macros and workout plans and more about the stories we tell ourselves, the habits we form, and how to finally make progress that sticks.
Here’s what we covered:
- Mindset Matters: How the way we think about ourselves can make or break our progress.
- Empathy Meets Evidence: Why it’s critical to meet yourself where you are and set realistic goals.
- Breaking the All-or-Nothing Mentality: How to get out of the cycle of perfectionism and learn to live in the gray.
- Boundaries and Priorities: The secret to putting yourself first without feeling like you’re neglecting your family or work.
Andrew also dropped some serious truth bombs about why we get stuck and how to start making small, consistent changes that actually lead to big results.
Want to learn more from Andrew?
- Follow him on Instagram: @andrewcoatesfitness
- Check out his website: andrewcoatesfitness.com
- Stay tuned for his revamped Lift Free and Diet Hard Podcast: https://podcasts.apple.com/us/podcast/lift-free-and-diet-hard-with-andrew-coates/id1294990985
A quick favor: If you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Thanks for tuning in!
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome back to The Smart Nutrition Made Simple Show! Today, I’m excited to be joined by Dr. Sachin Patel, founder of The Living Proof Institute and a world-renowned advocate for functional medicine and holistic health. Sachin has dedicated his career to empowering individuals to take control of their well-being by becoming their own doctors.
In this episode, we dive deep into the transformative power of breathing. From how your breath can regulate your nervous system, improve your sleep, and even impact dental health, Sachin unpacks groundbreaking insights that could completely change how you view your health. We also explore the role of wearable technology in tracking health metrics and why mastering your breath is the foundation of healing. If you’ve ever felt stuck in stress, fatigue, or poor health, this conversation will give you practical tools to start turning things around—right now.
Key Topics Covered in the Episode:
The Power of Breathing:
- Why breathing is the "steering wheel" of your nervous system.
- The physiological and emotional impact of mouth vs. nasal breathing.
- How breathing influences trauma storage, stress management, and overall health.
Wearables and Feedback Loops:
- Using HRV (Heart Rate Variability) as a measure of nervous system resilience.
- How wearable technology like the Oura Ring can provide actionable insights.
- The potential pitfalls of over-relying on tech and how to balance it with intuition.
Breathing for Children’s Health:
- The connection between mouth breathing, dental health, and facial development.
- How Sachin addressed his son's mouth breathing and transformed his health with a palatal expander and nasal breathing practices.
Simple Breathing Practices:
- Why six seconds in, six seconds out should be your go-to breathing cadence.
- Tools and exercises for improving lung capacity and reducing stress.
- The surprising benefits of mouth taping for better sleep and health.
Practical Takeaways:
- The impact of chronic stress on your health and how to address it.
- Why lifestyle habits, not just labs, determine true health.
- A free guide: "Breathe Like This, Not That" and other tools to optimize breathing.
Resources Mentioned:
- Sachin Patel's Website: BreathworkWithSachin.com
- (Access free tools, including guided breathwork, a snoring guide, and breathing techniques for different activities.)
- Books:
- Breath by James Nestor: https://www.mrjamesnestor.com/breath-book
- The Oxygen Advantage by Patrick McKeown: https://oxygenadvantage.com/oxygen-advantage-book/
- Tool Recommendations:
- Oura Ring for tracking HRV and sleep.
- 3M Micropore Tape for mouth taping.
- Spirometer
Connect with Sachin Patel:
- Website: BreathworkWithSachin.com
- Instagram: @TheSachinPatel
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome back to another episode of The Smart Nutrition Made Simple Show! Today, I’m excited to chop it up with Max Lowery. Max is a behavior change expert and online health coach who's helped thousands of career-focused women lose fat, improve their health, and never diet again without sacrificing the things they love. He is also the author of The 2 Meal Day: Burn Fat and Boost Energy Through Intermittent Fasting and the host of the Never Diet Again podcast.
In today's episode, we dive deep into the psychology of sustainable weight loss, exploring the five root causes that keep people stuck—like emotional eating, negative self-talk, and all-or-nothing thinking. Max shares how these factors impact long-term consistency and how diet culture exacerbates them.
We also discuss practical strategies for sustainable weight loss, including the power of mindfulness, building satiating meals, and why ditching snacking could be the most impactful change you make. Plus, we explore the nuanced role of intermittent fasting, particularly for women, and discuss why exercise alone isn’t the solution for sustainable fat loss.
If you’re ready to shift your mindset, break free from the diet cycle, and step into the best version of yourself, this episode is packed with actionable insights to help you do just that.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Max:
Instagram: https://www.instagram.com/max.lowery/?hl=en
Podcast: https://podcasts.apple.com/us/podcast/never-diet-again-with-max-lowery/id1677268285
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome to another Q&A episode of the Smart Nutrition Made Simple Show! I’m your host, Ben Brown, Owner and Head Coach at Body Systems. We are an online fitness and nutrition coaching company that helps individuals achieve sustainable fat loss in the most simplistic way possible.
Today, I'm answering some of our clients' most commonly asked questions.
In this episode, I'll share the strategies we teach our clients for ordering healthy meals when eating out or grabbing fast food, covering everything from navigating restaurant menus to making smarter choices at places like McDonald’s, Chick-fil-A, or Subway.
I’ll also break down what you should eat before, during, and after a workout to fuel your body for peak performance and optimize recovery.
And finally, I'll tackle the question, “Can you lose weight without exercising?” While the answer is technically yes, there are important trade-offs you need to understand to make informed decisions about your health.
If you’re ready for no-nonsense, actionable advice to help you build a better body, boost your energy, and live life on your terms, you’re in the right place. Hit subscribe, and let’s dive in!
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Check out our high protein fast food guide.
Book a free call to learn about our men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome back to the Smart Nutrition Made Simple Show!
Today, I’m excited to talk shop with Luka Hocevar. Luka is the founder and co-owner of Vigor Ground Gym in Slovenia and Vigor Ground Fitness and Performance in Seattle. He is also the creator of Vigor Ground Fitness and Business Summit, one of the industry's most respected educational events for coaches and gym owners. Luka has personally coached over 3,000 clients, from elite NBA, NFL, UFC, and MLB athletes to rehab patients and individuals from all walks of life, aiming to look, feel, and perform at their best.
In today's episode, Luka and I chop it up about some big topics that go way beyond the gym. We discuss how real coaching extends beyond workouts and meal plans, addressing every aspect of life, including stress management, time management, and self-discipline. We explore the pillars of lasting motivation—autonomy, competence, and community—and how these drive sustainable success. We touch on the importance of taking ownership over your choices, building fitness and nutrition habits that adapt to life’s chaos, and the identity shift that needs to happen when you decide you want to be a "fit person". And so much more.
This conversation is packed with insights that will not only make you a better athlete or healthier person but also help you become a stronger, more resilient version of yourself, both inside and out.
Grab a notebook for this one because you're going to walk away with actionable strategies to help you think bigger and create lasting change that sticks. So, without further ado, here is my conversation with Luka Hocevar.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Luka
Instagram: https://www.instagram.com/lukahocevar/?hl=en
YouTube: https://www.youtube.com/user/HocevarPerformance
Vigor Ground Fitness: https://www.vigorgroundfitness.com/
Work with Luka: https://lukahocevar.com/
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome to another Q&A episode of the Smart Nutrition Made Simple Show! I’m your host, Ben Brown, Owner and Head Coach at Body Systems. We are an online fitness and nutrition coaching company that helps individuals achieve sustainable fat loss in the most simplistic way possible.
Today, I'm answering some of our clients' most commonly asked questions. In this episode, I'll share effective psychological strategies for sticking with your weight loss plan, tips for identifying foods that are truly high in protein, whether protein shakes are a healthy option for hitting your daily protein targets, my favorite protein bars, and what to look for in a meal delivery service.
Be sure to subscribe, and let’s dive in!
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome back to another episode of the Smart Nutrition Made Simple Show! I’m Ben Brown, Owner and Head Coach at Body Systems, where we specialize in online nutrition and fitness coaching to help you change your belief system around health and fitness.
In today’s episode, I’m tackling one of the most frequently asked questions: "How do I lose weight and keep it off?" The truth is, we don’t have a weight loss problem; we have a weight loss maintenance problem. I’ll dive deep into:
- The importance of gut health and its impact on fat loss, energy, and overall wellness
- How to create sustainable nutrition, exercise, and lifestyle habits that you can stick to long-term
- Why mindset and consistency are the keys to transforming health into a part of your identity
If you’re ready to stop yo-yo dieting and finally achieve lasting results, this episode is for you!
Subscribe to the channel for more straightforward and practical fitness, nutrition, and fat loss strategies that fit into your busy life. Enjoy the episode!
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
What’s going on, everyone? Welcome to another Q&A episode of the Smart Nutrition Made Simple Show. I'm your host, Ben Brown, Owner and Head Coach at Body Systems. We are an online nutrition and fitness coaching company, and our mission is to help you change your belief system around what it truly means to be healthy.
My goal with this podcast is to provide you with straightforward, practical, and strategically simple fitness, nutrition, lifestyle, and fat loss advice so that you can achieve your best without adding to your already overflowing plate.
In today’s episode, I’m answering some of the most common questions I get from clients around Halloween. First, I’ll dive into navigating your kids’ candy haul and share strategies for enjoying treats without going overboard. Then, I'll get into whether or not there are any healthier Halloween candy options. Spoiler alert: most of it is junk. Finally, I’ll share tips on making healthier choices at Halloween parties, even when you’re surrounded by junk food.
Make sure to subscribe, and let’s dive right in!
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
What is going on? Welcome to another Q&A episode of the Smart Nutrition Made Simple Show.
I'm your host, as always, Ben Brown, Owner and Head Coach here at Body Systems. We are an online nutrition and fitness coaching company, and we help you change your belief system around what it means to be healthy. My goal with this podcast is to provide the most straightforward, practical, and strategically simple fitness, nutrition, lifestyle, and fat loss resources possible so that you can achieve your best with less.
In today's episode, I'm tackling one of the most common questions we get: Do I need to eliminate alcohol to lose weight? The short answer is no, but the long answer is more complex. I’ll dive into the impact of alcohol on fat loss, how it influences your behavior and sleep, and what you need to consider if you want to make progress without completely cutting it out. Plus, I’ll break down what metabolic adaptation really is and whether it’s the reason you’re struggling to lose weight.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
What is going on? Welcome to another Q&A episode of the Smart Nutrition Made Simple Show.
I'm your host, as always, Ben Brown, Owner and Head Coach here at Body Systems. We are an online nutrition and fitness coaching company, and we help you change your belief system around what it means to be healthy. My goal with this podcast is to provide the most straightforward, practical, and strategically simple fitness, nutrition, lifestyle, and fat loss resources possible so that you can achieve your best with less.
In today's episode, I tackle a very common challenge: how busy people can prioritize exercise and nutrition when life feels overwhelming. I’ll cover the importance of prioritizing your health, why strength training is crucial for fat loss and longevity, and how to balance your daily stress with the right type of movement. Spoiler alert: Not all movement is beneficial for stress relief.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome to another episode of the Smart Nutrition Made Simple Show. I'm your host, as always, Ben Brown, owner and head coach at Body Systems. We are a virtual one-on-one nutrition and fitness coaching company, and we help clients change their belief system of what it means to be healthy. And we do this with our pure science, proven results process.
In this Q&A episode, I'm answering questions submitted by our listeners on nutrition, fitness, lifestyle, and, of course, fat loss.
Today, I'll dive into why you may not be losing weight despite your best efforts, how sleep can dramatically impact fat loss, and whether intermittent fasting is right for you—or if it’s doing more harm than good. Plus, I'll cover who shouldn’t be intermittent fasting and why.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Grab your seat at our in-person workshop Elevate 2024: https://bodysystems.com/elevate-2024/
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome to another episode of the Smart Nutrition Made Simple Show. I'm your host, as always, Ben Brown, owner and head coach at Body Systems. We are a virtual one-on-one nutrition and fitness coaching company, and we help clients change their belief system of what it means to be healthy. And we do this with our pure science, proven results system.
Today, instead of our regular podcast, I'm excited to share an interview I did on the Success Flow Podcast with my buddies Phil Crawford and Steven Harris. In this episode, I share my personal story -- how my struggles with gastrointestinal issues ignited a passion for clinical nutrition and functional medicine and how, through years of study, I’ve come to realize that achieving health isn’t about quick fixes. Instead, it’s about treating the body as a whole, understanding the interconnectedness of our systems, and, most importantly, taking ownership of our health journey.
I discuss the emotional side of health, how mindset, belief systems, and perspective shifts are key to building a positive relationship with food and exercise, and why consistency, patience, and effort are the cornerstones of lasting change.
I’ll also dive into the importance of leading by example—how your health choices can inspire those around you, especially within your family. ,
Finally, I'll explore the role of coaching and support and why realistic, sustainable approaches are the only way to long-term success.
So, if you’re ready to make a change, this episode will give you the tools, mindset, and inspiration to take ownership and build the foundation for a healthier, more fulfilling life. So, without further ado, let's dive into my interview on the Success Flow Podcast.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Grab your seat for Elevate 2024: https://bodysystems.com/elevate-2024/
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
In today's Q&A episode, I'm answering questions submitted by our listeners on nutrition, fitness, lifestyle, and, of course, fat loss.
First, I'll explore the world of health tech—what are the best apps and wearables out there, and are they genuinely helping us or just adding noise?
Next, I'll clear up some common misconceptions about foods you think are healthy. You might be surprised by what you learn about everyday items like peanut butter, cheese, and even your morning eggs!
Finally, I'll demystify net carbs—what are they, how are they calculated, and can they help you manage your carbohydrate intake more effectively?
If you've got a question you'd like me to answer on this podcast, please submit it below or shoot me an email: Ben@bodysystems.com
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Grab your seat for Elevate 2024: https://bodysystems.com/elevate-2024/
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome to another Q&A episode of the Smart Nutrition Made Simple Show, where I answer some of your most pressing questions about nutrition, fitness, and fat loss.
I'm your host, as always, Ben Brown, Owner and Head Coach here at Body Systems. We are an online nutrition and fitness coaching company, and we help you change your belief system around what it means to be healthy.
In today's podcast, I tackle the ways people often self-sabotage their weight loss efforts. I'll explore why setting realistic expectations is more than just a guideline—it's necessary, and how missteps in how we structure our diets and our day-to-day choices can lead to setbacks rather than progress.
Next, I discuss a common client question: How long does it take to see weight loss results? It's tempting to look for quick fixes, but real, sustainable weight loss is a nuanced journey. I'll break down what factors influence the weight loss timeline and why patience and consistency are your best allies.
Finally, I'll address a significant hurdle for many: What if tracking your food intake just isn't working for you? Not everyone thrives with meticulous tracking—sometimes, it's stressful or unmanageable. I'll explore alternative strategies to help you maintain awareness of your eating habits without feeling overwhelmed.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Grab Your Spot at Our Annual In-Person Elevate Event: https://bodysystems.com/elevate-2024/
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome back to another episode of The Smart Nutrition Made Simple Show. As always, I'm your host, Ben Brown. And in this Q&A episode, I'll answer some of your most pressing questions about nutrition, fitness, and fat loss.
First, I'm discussing how to shift your mindset from viewing exercise as a chore to embracing it as a privilege. This is a game-changer for anyone feeling stuck in their fitness routine.
Then, I'll break down my honest conversations with prospective clients about cost. If you've ever hesitated to invest in your health because of the price tag, you'll want to hear this.
And finally, we can't talk about transformation without discussing diets—the good, the bad, and the ugly. We'll explore why some popular diets fail, my least favorite diet, and how specific diets might even harm your health and fitness goals in the long run.
Whether you’re just starting or have been at this for a while, today’s episode is packed with insights that could challenge how you think about exercise, investment in health, and nutritional choices.
So, buckle up, subscribe if you haven’t yet, and let’s dive in.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Subscribe to Our Body Systems Insider Weekly Emails: https://tcek3z8x.pages.infusionsoft.net/
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome to another Q&A episode of the Smart Nutrition Made Simple Show, where I answer some of your most pressing questions about nutrition, fitness, and fat loss.
Today I'll be breaking down the best type of activity for fat loss, how much exercise you should really be doing, whether time between sets actually makes a difference, and perhaps the most relatable of all—how do you find the motivation to work out when you just don’t feel like it?
I'll be giving you practical, no-nonsense advice to help you push past plateaus and stay on track with your fitness goals, even when life gets chaotic. If you've struggled with these questions or found yourself stuck in a bit of a fitness rut, this episode is for you.
So without further ado, let's dive in.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome back to another episode of The Smart Nutrition Made Simple Show.
I'm Ben Brown, head coach and owner here at Body Systems and I'm excited to welcome you to this Q&A episode.
In today's episode, we are going to talk about whether you're using the right weight for a given exercise and how to know how much weight you should be using.
We're going to talk about whether it's possible to lose fat and build muscle at the same time.
And what do you do if you have "bad genetics"? Oh, is it your genetics that's keeping you stuck? I beg to differ, but you're going to have to find out more by digging into this episode.
So let's go ahead and jump right in.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
How do I get more toned without becoming too bulky?
What's better, heavier weights or higher reps?
Can you split up your workouts and still get the same benefits?
How do we differentiate between weight loss and fat loss, and how does muscle factor into that equation?
I answer all of these questions in this week's Q&A episode of the Smart Nutrition Made Simple Show.
If you have a question you'd like me to answer on the show, send me a DM or drop it in the comments below.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
All too often, clients join our Smart Nutrition Coaching Program having spent years taking care of everyone else but themselves, only to realize that the person they see in the mirror is no longer a reflection of who they want to be.
This exact scenario played out with my wife, Kristina. A former collegiate athlete and all-around hard-charging individual, Kristina put all of her time and effort into work, taking care of our three kids, and volunteering what little time she had left. She found herself drinking more alcohol than she'd like to admit, snacking in the evenings, hitting up fast food restaurants on the way home from work, staying up too late, and not getting enough sleep. She realized that she wasn't living up to the person she wanted to be for her kids.
A few years ago, Kristina made a massive shift. She left her job in corporate America, became my business partner, hired Coach Joey, started to prioritize herself, and her results have been incredible.
In today's episode of the Smart Nutrition Made Simple Show, I'm excited to share my wife's experience both in the trenches at Body Systems and as a client, along with all of the wisdom, knowledge, and advice she has gleaned over the last few years.
If you're pouring all of your energy into your children, your career, and/or your commitments, and you're unhappy with the person you've become, then I hope this conversation resonates with you and gives you the kick in the pants to start shifting your mindset around what could be possible if you start prioritizing yourself.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
If it sounds too good to be true...
It probably is.
In today's episode of the Smart Nutrition Made Simple Show, I call bullshit on all the crap being spewed over social media on how to lose weight without having to make any sacrifices.
Without giving up alcohol.
Without tracking your food.
Without meal prepping or meal planning.
Without giving up junk food.
Because there will ALWAYS be tradeoffs.
And while you don't have to do all of these things to lose weight, the process is going to be THAT much harder in the long-run.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
In today's special Q&A episode of the Smart Nutrition Made Simple Show, I'll discuss some of the common practices that people think that they should be doing, but actually are probably hindering their success, whether you can still lose weight while drinking alcohol and eating junk food, if you need to stretch before I work out, and whether or not being sore is a sign of a good workout.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements –https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Things change as we get older. We start to accumulate more belly fat. We have a harder time losing weight. We have a harder time recovering from our workouts. We experience more stress and frankly have more responsibilities. We have more excuses as to why it becomes harder to eat healthier and exercise. We feel like we just don't have enough time to do the things we need to do to move the needle. And if we do, we feel like the things we used to do aren't working anymore.
In today's episode of the Smart Nutrition Made Simple Show, I'm sharing what I call my 10 commandments of fat loss over 40, and ways we can start to look at nutrition, fitness, strength training, joint health, and recovery a little bit differently.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
If you'd like a copy of my full presentation, just shoot me an email at Ben@bodysystems.com.
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
As the adage goes, you are the sum of the five people that you surround yourself with.
And when it comes to your health and fitness, this rings especially true.
In today's episode of the Smart Nutrition Made Simple Show, I explain why the people you spend the most time with, and the environment you put yourself in, will dictate your weight loss success, and I share exactly how to cultivate a network of the right people who are actually going to help you elevate.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
In today's episode of the Smart Nutrition Made Simple Show, I’m excited to share insights from my family’s recent trip to Europe and some travel nutrition strategies that were incredibly helpful during our vacation.
If you’re traveling this summer and want to enjoy all the foods, drinks, and fun without completely derailing your weight loss progress, you won't want to miss this podcast.
As always, if you love what you hear on this show, please do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome to a special Q&A episode of the Smart Nutrition Made Simple Show where I answer questions submitted by our community members. I'm your host, as always, Ben Brown, Owner and Head Coach here at Body Systems.
In today's podcast, we'll discuss what's better, protein bars or protein shakes, my opinion on high-protein desserts, junk foods, and snacks, some easy-to-make quick high-protein foods, and why if weight loss is so simple, why it's so hard. So without further ado, let's get started.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome to a special Q&A episode of the Smart Nutrition Made Simple Show where I answer questions submitted by our community members. I'm your host, as always, Ben Brown, Owner and Head Coach here at Body Systems.
In today's podcast, we're discussing whether strength training exercises need to be fancy to be effective, if there are essential exercises everyone should do, why I often criticize popular workouts like OrangeTheory and CrossFit, and how we handle situations where clients don't see desired results despite "cutting calories." So without further ado, let's get started.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
What happens when you have your fitness game dialed in but aren’t seeing the changes you were hoping for?
What if you feel like you’re eating healthy but still stagnant with your physique and weight loss goals?
What type of training and dieting strategies actually work for long-term success?
In today's episode, I catch up with Amber Brueseke, a wife, mom of four (ages 10-17), and a former RN who founded Biceps After Babies because she believes that being a mom doesn't have to mean your fittest days are behind you.
What started as a little Instagram account to share her fitness journey online has become a business focused on empowering women to achieve. Her signature coaching program MACROS 101 has helped over 8,000 women use the tool of macro counting to build a nutrition plan that's both effective and enjoyable.
Amber has a distinct talent for pinpointing the underlying obstacles preventing clients from reaching their goals. She has taught her unique coaching methodology to over 150 coaches in her Transformational Macro Coach Certification.
In today's conversation, we discuss:
💪 Her journey from Nurse and busy mom to nutrition coach and business owner.
💪 We talk about how learning how to track macros was the pivotal lever in her body composition changes and how she’s been able to build a business around helping other women and mothers do the same.
💪 Amber and I dig deep into mindset, pre-existing beliefs, and identity change as the most fundamental components of true growth and transformation
💪 How we can leverage accountability, externally and internally to create autonomy and long-term success.
💪 Lastly, we share the power that comes from modeling healthy nutrition and exercise for our kids and the responsibility present for every parent to do the same.
If you’re desiring personal growth, ready to make change, and looking for the tools to become the type of person that is lean, healthy, and strong for your family and your future, then this episode is for you.
I loved this conversation and am confident you will too, so without further ado, here’s Amber Brueseke.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Amber:
Instagram: https://www.instagram.com/biceps.after.babies/
Grab her FREE macro guide: https://bicepsafterbabies.lpages.co/setting-your-macros-option-d/
Work with Amber: https://www.bicepsafterbabies.com/
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Are you self-sabotaging your weight loss process?
In this week's podcast coach Dr. Dan Dodd, coach Joey Szolowicz, and I talk about some of the biggest mistakes clients unintentionally make that keep them from reaching the goals they set for themselves, and offer up some easy-to-implement solutions to prevent self-sabotage.
If you have a question for the coaches drop it in the comments below, reach out to us on social media @bodysystemscoaching, or shoot me an email: Ben@bodysystems.com.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
In today's special Q&A episode of the Smart Nutrition Made Simple Show, I'll share exactly what you should do to get in shape for summer, whether or not cardio is important for fat loss, how much cardio you should be doing, and whether there's a "best" time to consume carbs.
Got a question you'd like us to tackle in an upcoming episode? Let us know on our social media channels @bodysystemscoaching or email me at Ben@bodysystems.com
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Raising healthy, happy kids shouldn't be so hard. Yet, despite living in what should be the golden age of medicine, our children are sicker than ever. Nearly 1 in 2 kids has a chronic condition, whether it's eczema, asthma, ADHD, anxiety, autoimmunity, or even all of the above.
Many parents are at a loss for who to turn to for trusted advice - advice that takes a root-cause, holistic approach to whole child resilience, but that doesn't dismiss the value of conventional pediatrics.
Today on the show I am excited to bring back Dr. Elisa Song. Elisa is a Standford, NYU, UCSF-trained pediatrician and one of the foremost pioneers and trusted experts in pediatric integrative and functional medicine. In her holistic pediatric practice, Whole Family Wellness, she's helped thousands of kids get to the root cause of their health concerns and helped their parents understand how to heal their children from the inside out. Elisa is also the author of the Health Kids, Happy Kids: An Integrative Pediatricians Guide to Whole Child Resilience.
In today's conversation, we discuss the alarming trend in children's lifespans and how the gut microbiome holds the key. Dr. Song shares her journey from conventional to integrative medicine, the detrimental effects of antibiotics on kids' gut health, particularly during infancy and adolescence, and the connection between the gut microbiome and your immune system, brain development, mental health, mood, and behavior.
We also talk about strategies to empower children and parents to make informed health choices, emphasizing education on reading food labels and understanding how what we choose to eat impacts our overall health. And finally, Dr. Song offers actional advice for parents to support their children's health, including dietary changes and lifestyle adjustments.
For all parents and healthcare providers listening, this episode is a call to action to reevaluate and reinforce the foundations of health in our younger generation. So, without further ado, here's my conversation with Dr. Elisa Song.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Dr. Elisa Song:
Instagram: https://www.instagram.com/healthykids_happykids/
Buy her new book: https://www.healthykidshappykids.com/book/
Website: https://healthykidshappykids.com/
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome to another episode of the Smart Nutrition Made Simple Show. I'm your host, as always, Ben Brown, owner and head coach at Body Systems.
Today on the show I'm excited to welcome back my good friend Esther Blum, MS, RD, CDN, CNS. Esther is an integrative dietitian and menopause expert who's helped thousands of women master menopause through nutrition, hormones, and self-advocacy.
She is the best-selling author of See Ya Later, Ovulator, Cavewomen Don't Get Fat, Eat Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project.
Known as Gwyneth Paltrow's menopause mentor and by Forbes for helping women thrive through menopause, Esther was also voted Best Nutritionist by Manhattan Magazine. She has appeared on the Today Show, ABC-TV, Good Day NY, and is frequently quoted in Goop, Well + Good, Forbes, Time Magazine, The New York Post, The Los Angeles Times, In Style, Bazaar, Self, Fitness, Marie Claire, and Cosmo.
In today's conversation, we dive deep into all things menopause and perimenopause, the significant gap in healthcare that leaves many women underserved, and the crucial role of hormone replacement therapy. Esther shares her expert insights on how hormonal imbalances affect everything from sleep patterns to mood swings to brain fog and weight gain, and offers practical advice on managing these symptoms through diet, exercise, and proper hormone management.
We also talk about the need for education about menopause for both men and women to foster better understanding and support, the role of carbs in managing cortisol levels and overall hormone balance, and why women need to prioritize themselves over focusing so much on everyone else.
This is a fantastic conversation that will provide you with a ton of value and give you the information you need to get as Esther calls it, "exquisite meno care".
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Esther:
Work with Esther: https://estherblum.com/
Get your FREE 14-Day Menopausal Metabolic Meal Plan: https://estherblum.com/recipes
Follow Esther on Instagram: https://www.instagram.com/gorgeousesther/
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome to a special edition of The Smart Nutrition Made Simple Show. Today on the podcast we're mixing things up a bit. Instead of the usual guest interview or solo round, I'm sharing an interview that I did on the Flex Diet Podcast with host Mike T. Nelson, PhD.
In this episode we tackle everything from the challenge of breaking down scientific jargon into digestible advice for clients to the real-world costs of pursuing ambitious fitness goals, the importance of setting realistic expectations, and how to navigate the trade-offs of intense fitness regimes for sustainable health.
If you like what you hear on today's show then be sure to check out the Flex Diet Podcast with Dr. Mike T. Nelson. You'll find the link in our show notes. So without further ado, let's dive in.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Listen to the Flex Diet Podcast: https://miketnelson.com/podcast/
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
About 1 to 2% of our population has celiac disease, and most people don't even know they have it. Similarly, as many as 1 in 10 people are gluten-sensitive, and most have no idea.
Today on the show I'm joined by my close friend Kelly Meehan, IHP, MBCE, OD, FAAO. Kelly is an integrative health practitioner, certified health coach, wife, and busy mom of three with a passion for helping families find and learn how to achieve optimal wellness through an integrative approach to health. Kelly brings a wealth of knowledge, not only from her multiple degrees but also from her own experiences dealing with Celiac disease.
In today's episode, we dive deep into the topics of Celiac disease and gluten sensitivity. We talk about the atypical symptoms of gluten sensitivity that go far beyond digestive issues, including effects on brain function, mood, energy, and skin appearance. We discuss why gluten sensitivity goes undiagnosed or misdiagnosed. We talk about Kelly's health journey navigating a Celiac diagnosis for both herself and her daughter and how that transformed her professional career. We also talk about the effects of glyphosate (weed killer) on our food supply and why so many people with gluten sensitivities don't have any issues in Europe. Finally, Kelly shares a surprising list of foods that contain gluten and provides simple, easy-to-implement strategies for managing diet changes at home should you need to remove gluten from your or your child's diet.
Whether you're a parent navigating gluten challenges for your child, someone experiencing these symptoms yourself, or simply interested in learning more about celiac and gluten sensitivity, this episode is packed with valuable information to help you become your own best nutrition detective.
So, without further ado, here's my conversation with Kelly Meehan.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Dr. Kelly Meehan:
Website: https://designedfamilywellness.com/
Instagram: https://www.instagram.com/kellymeehanaz/
Instagram: https://www.instagram.com/designedfamilywellness/
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
In today's episode, I'm going to break down a new form of snacking that revolves around short bursts of physical activity strategically spread out throughout the day that can serve to get you started on your health journey, keep your fitness levels up during times when you might be limited and your traditional routine might be suffering, and/or help you add more powerful bonus tools to your otherwise productive workout schedule.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new hybrid group coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Today on the show I'm excited to introduce Adrienne Smith.
Adrienne is a mechanical engineer turned longevity and peak performance specialist. She has 34 certifications and more than 26 years of experience spanning strength training, corrective exercise, bodywork, nutrition, and longevity. For the past 16+ years, Adrienne has owned a training facility catering to a diverse clientele - from athletes and seniors to literal fetuses in utero.
In today's conversation, we chop it up about our mutual connection with Strength Sensei Charles Poliquin, and the pivotal role he played in both of our lives. We unpack Adrienne's journey from mechanical engineer to prominent figure in the strength and fitness community, and how a childhood accident inadvertently changed the trajectory of her career.
We also spend a chunk of time talking about longevity and how Adrienne wants to die sexy, meaning live as long and healthy a life as possible and ultimately pass away looking jacked.
We talk about new research on peptides and bioregulators in reversing the age of your DNA, and the massive role the gut plays in everything from how you absorb nutrients and hormone production to your brain function and skin appearance. We also talk about gluten and whether or not you should be eating it. Finally, Adrienne provides practical tips you can implement right now to empower you on your unique path to health and vitality.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Adrienne:
Website: https://www.adriennemsmith.com/
Instagram: https://www.instagram.com/adriennemarie23
Listen to her podcast: https://podcasts.apple.com/fr/podcast/die-sexy-podcast/id1708075166
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome to another episode of the Smart Nutrition Made Simple Show. I'm your host, as always, Ben Brown, Owner and head coach at Body Systems.
Today on the show I'm joining forces with Justin Groce from The Restore Clinic. Justin is a quadruple board-certified nurse practitioner and certified strength and conditioning coach specializing in men's hormone replacement therapy and anti-aging. He provides patient-centered healthcare services utilizing a multi-modal approach of modern medicine, integrative medicine, behavioral medicine, and fitness and nutrition, to help men live the life they deserve.
In today's discussion, we dive deep into the heart of men's health issues, from the silent epidemic of wearing stress as a badge of honor and its repercussions, to the critical role hormones play beyond the gym and the bedroom. We explore the importance of community in combatting isolation, the transformative power of hiring a coach, and provide practical steps men can take today to reclaim their health.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Justin:
Website: https://therestoreclinic.com/
Facebook: https://www.facebook.com/TheRestoreClinic
Instagram: https://www.instagram.com/therestoreclinic/?hl=en
YouTube: https://www.youtube.com/@therestoreclinic
TikTok: https://www.tiktok.com/@therestoreclinic
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Today I had the pleasure of chatting with Dr. Sean Pastuch.
Sean is the owner and founder of Active Life, a personal development company that combines education, exercise, and mentorship to empower a life of freedom without compromise. He's helped Olympic medalists, professional baseball players, CrossFit games champions, and thousands of people get out of pain without going to the doctor or giving up their active lifestyle.
In today's conversation, we talk about the various ways the healthcare industry and the fitness industry are failing us, particularly those who are dealing with chronic pain. Sean talks about the impetus behind Active Life, the transformative power of mentorship, why a two-day certification is simply not enough to become a qualified coach, and the need for a new industry standard that prioritizes education, knowledge, and personal development.
Whether you're a coach looking to elevate your career or someone on a personal health journey, this podcast will arm you with the clarity and understanding necessary for success.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Dr. Pastuch:
Instagram: https://www.instagram.com/drseanpastuch/?hl=en
Work with Sean: https://activelifeprofessional.com/
Subscribe to Sean's Email List: https://emailwithdrsean.ck.page/getit
RESOURCES:
Book a free call to learn about our new hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Today on the show, I am honored to have Christine Conti.
Christine is an international fitness educator, chronic disease wellness specialist, and recipient of the IDEA World 2023 Fitness Professional of the Year. She is the CEO of CONTI: a woman-owned enterprise offering keynote speaking, chronic disease wellness, mindset coaching, and continuing education for fitness professionals, schools, and private companies. Christine is also the best-selling author of SPLIT-SECOND COURAGE, the host of Two Fit Crazies and a Microphone Podcast, co-founder of REINVENTING THE WOMAN INTERNATIONAL, a triathlete guide for special needs athletes, and a 4x IRONMAN.
Her story is nothing short of incredible. After receiving a life-altering diagnosis at the age of 30 Christine's world was completely turned upside down, forcing her to reinvent herself and embrace her new health challenges head on.
In today's conversation, we talk about Christine's battle with chronic disease, how she transformed her pain into purpose, her relentless spirit and profound insights into overcoming fear and self-doubt, the power of choice and believing in yourself, and how with with the right mindset, there's really nothing you can't do.
If you're out there thinking that you're stuck. That life's dealt you a hand you just can't play. Think again. Because as Christine likes to say - In life you have two choices. Do something, or do nothing. Always choose something.
Choose action over inaction. Choose hope over despair. And most importantly, choose yourself every single time.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Christine:
Instagram: https://www.instagram.com/TheChristineConti/
Website: https://www.contifit.com/
Listen to her podcast: https://www.twofitcrazies.com/
Buy her best-selling book: https://www.amazon.com/Split-Second-Courage-What-Fears-Dreams/dp/1952654394
Join her reinventing the woman international tribe: https://rtwtribe.com/
Facebook: https://www.facebook.com/ContiFit
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Today on the show I chat with my buddy Thanasi Panagiotakopoulos.
Thanasi is a former professional basketball player and Body Systems alumnus. He is also the Founder and President of Life Managed, a fee-only fiduciary independent privately owned financial planning and investment management firm in Phoenix.
In today's conversation, we dive into the myriad of similarities between keeping your body in peak physical condition and keeping your finances in the green. We discuss compound interest—how small, consistent efforts in either fitness or savings can lead to substantial gains over time, the principle of delayed gratification—explaining why the most significant results in health and wealth are reserved for those who wait and persist, and the importance of budgeting to drive awareness—whether it's tracking calories or cash.
Thanasi and I also touch on the challenges that come with transitioning from a professional athletic career to corporate America, as well as his biggest hurdles in navigating the dynamics of growing up in a Greek family, where the European lifestyle of late nights and generous food portions at gatherings is the norm.
If you've ever wondered how to leverage your discipline and skills from fitness to bolster your financial future, or vice versa, this episode is for you. Because if you can master your nutrition and fitness, you've already got the foundation to improve your financial health.
So whether you're looking to get shredded, save for that dream European vacation, or both, buckle up. Because this conversation might just change the way you approach your goals.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Thanasi:
Instagram: https://www.instagram.com/lifemanaged_/
Website: https://lifemanaged.com/
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements: https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome to another episode of the Smart Nutrition Made Simple show. I am your host, as always Ben Brown, owner of Body Systems, a one-on-one fitness and nutrition coaching company that helps you change your belief system around what it means to be healthy because we believe that your health determines your freedom today on the show, I'm excited and honored to have four-time MMA world trainer of the year, Mike Dolce.
Mike is a world-renowned strength and conditioning coach, weight cut coach, author, nutrition and fitness expert, and motivational speaker. He is best known for managing the weight cuts of UFC athletes such as Johny Hendricks, Ronda Rousey, and Thiago Alves. He is also the creator of the Dolce Diet.
In today's conversation, we chop it up about what it's like training elite M MA athletes and how Mike's nutritional philosophy sets him apart as the only coach in the UFC with a 100% success rate.
We tackle topics like fasted versus fat cardio and food quality versus food quantity. We highlight the benefits of spacing out meals and discuss some of the most common pitfalls that people make with their nutrition.
We also talk about the need to take ownership and personal responsibility for our dietary habits, explore why Mike prefers training the average Jane and Joe over elite athletes, discuss how one socio-economic status doesn't limit their capacity to achieve optimal health, and highlight the power of making small consist lifestyle adjustments for achieving the most impactful and lasting results.
I have a profound respect for Mike and his no-nonsense approach to nutrition and fitness, and his conviction to bring out the best in everyone he and his company works with.
So if you follow him on social media, then you know exactly what it is that I'm talking about. And this conversation provides yet another example of why Mike is, in my opinion, one of the best in the business.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Mike:
Instagram: https://www.instagram.com/thedolcediet/?hl=en
YouTube: https://www.youtube.com/channel/UCn91YEaTTjkAQo4mHqcJ4nA
Website: https://thedolcediet.com/
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Welcome to the Smart Nutrition Made Simple Show. I'm your host, Ben Brown.
In today's episode of the show, I chop it up with Jim Hallinan. Jim is a high school phys ed teacher turned nutrition coach who helps high-performing individuals find the energy they've been looking for through smart food choices, lifestyle tweaks, and mindset shifts.
In this conversation, we tackle some of the most pressing issues facing our youth today, from the glaring gaps in high school nutrition and fitness education to the everyday challenges kids face with their eating behaviors.
We talk about how the conveniences of food delivery and general resistance to making homemade meals is steering kids away from making healthy food choices, how parents can set their kids up for success, the impact of diet on the immune system, and debunk some of the biggest nutrition misconceptions that cloud our judgment.
We also talk about the benefits of calorie tracking, the need to set realistic expectations, why dining out may be sabotaging your weight loss efforts, and we call out the BS on social media, challenging the myths of quick fixes and the illusion that likes and followers equate to legitimate expertise and business acumen.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Jim:
Work with Jim: https://calendly.com/jimmynutrition/initial-consult
Instagram: https://www.instagram.com/jimmynutrition/?hl=en
Listen to The Other Side Lifestyle Podcast: https://www.othersidelifestyle.com/podcast
Join The Other Side Facebook Community: https://www.facebook.com/groups/othersidelifestyle
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
If you're following a coach or influencer who's stuck in a single-track mindset, preaching a dogmatic approach to weight loss or body transformation, it's time to reconsider your sources.
At Body Systems, we're champions of growth, continuous learning, and we have no problem admitting we don't know, what we don't know. The best coaches are those who remain students at heart—constantly curious, constantly evolving, and always ready to embrace new insights.
On today's episode of the Smart Nutrition Made Simple Show, we're diving deep into our own growth stories. We're sharing how our perspectives on nutrition and fitness have transformed over the years, and how having an open-minded approach has not only elevated our team but has been a game-changer for our clients' success.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements: https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Today, I catch up with Cody McBroom, the owner of Tailored Coaching Method, a lifestyle coaching company that's focused on fitting the training and nutrition to the client and not the other way around.
In our conversation, we talk about the similarities between running a successful business and building a lean, healthy body. Of course, they both require time, energy, focus, and prioritization, but they also require ongoing data and adjustments based on reflection and improved awareness. Sometimes we have to go slow to go fast and develop the skills and the tools around things like planning, preparation, time management, training, intensity, volume, and understanding. The vast array of nuances around the dieting process and seasons of change become the very levers that we can and do use to adjust and drive long-term success.
We also talk about establishing clarity through educating our clients, creating structure through effective time management, chronic undereating, under-tracking, and metabolic slowdowns and adaptations. We talk about setting realistic expectations versus actual commitments, assessing the need for diet breaks and refeeds, and when it's relevant to implement these things, as well as the role of stress and your personal life in your ability to adhere to the diet at hand. And finally, we finish with a quick discussion on peptides, weight loss drugs, and weight loss sustainability.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Cody:
Instagram: https://www.instagram.com/codymcbroom/?hl=en
The Tailored Life Podcast: https://tailoredcoachingmethod.com/podcast/
Website: https://tailoredcoachingmethod.com/
Free Guides: https://tailoredcoachingmethod.com/guides/
Apply to Work with Cody: https://tcm.securechkout.com/tcm-ig-application
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements: https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
1 year. Imagine what you could achieve if you set an intention and then strategically planned each step out 1 year in advance.
In January 2023 Body Systems Coach @joeyszolowicz and I set an intention to do a 1 year periodized physique transformation. The goal was to spend 1-2 months at maintenance while establishing accurate tracking/training habits, 6-7 months bulking up, followed by a 3-month fat-cutting aggressive calorie deficit… all leading up to a year-end physique photo shoot.
In this episode of the Smart Nutrition Made Simple Show, I chop it up with Coach Joey as we reflect on this past year. We talk about the trials and tribulations around bulking and cutting, the mental fortitude it takes to reach single-digit body fat, how going through this process allows him to empathize more with clients, and the incredible results he achieved.
I think everyone should have the opportunity to work towards something like this. And it doesn't have to be a physique shoot. It could just be a physical activity goal like a Spartan race, a marathon, a hike, a career goal, or a travel goal. Something where you have to put in a considerable amount of effort towards the desired outcome. Because I think it's liberating to help you acknowledge and realize just what you're capable of.
So what are you challenging yourself with right now? What big goal do you have that you've got your eye on? And have you committed to that? Have you set the proverbial photoshoot? And if not, what's getting in your way?
And if you want help in your journey. If you want help to figure out what that big pie-in-the-sky goal is for you and it has to do with your physique, your nutrition, your strength, your lifestyle, setting a better example for your kids, living a long healthy energetic quality life, or you just want to look damn good with your shirt off, we can help with all of that. So, let us know if and how we can support you here at Body Systems. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Coach Joey:
Instagram: https://www.instagram.com/joeyszolowicz/
Facebook: https://www.facebook.com/joey.szolowicz
Podcast: https://podcasts.apple.com/us/podcast/unsolicited-advice-with-coach-joey-szolowicz/id1695105424
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
In today's conversation, I catch up with my buddy Aram Grigorian.
Aram is a nutrition coach who provides practical solutions for everyday folks who want to stop the cycle of dieting and disappointment. He also hosts the Real Coaches Summit to help bring education to the forefront of the coaching industry.
And in our conversation today, we work to put a simple spin on what is often far too complex of an approach to nutrition and fitness. There's no science, no hormones, no macros, no tricks or hacks, and certainly no nonsense. Just a real-world approach to changing your life by changing your behaviors.
So if you're a coach tuning in, then you are not going to want to miss this discussion about what it takes to stand out in today's industry. I really appreciated this conversation with Aram and I'm certainly confident that you will too.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Aram:
Website: https://www.4weeks2thebeach.com/
Instagram: https://www.instagram.com/4weeks2thebeach/?hl=en
YouTube: https://www.youtube.com/@othersidelifestylepodcast
Podcast: https://podcasts.apple.com/us/podcast/other-side-lifestyle/id1623447851
Get your ticket to the Real Coaches Summit: https://www.realcoachessummit2023.com/
Enter coaches24 at checkout for $200 off the ticket price.
Enter sam200 at checkout for $200 off the ticket price + free audiobook + 2 free Masterclasses
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Today on the Smart Nutrition Made Simple Show I'm sharing an open and honest conversation with my soon-to-be former client Jeremiah H. Jeremiah is a single dad with a demanding career who, despite several significant road bumps along the way, still managed to put in the time and energy to focus on his health.
🤕 He had a serious motorcycle accident and required shoulder surgery
📓 He’s in the process of going back to school to earn a degree in exercise science
🏠 He literally built his father a house from the ground up
When Jeremiah joined our Smart Nutrition Coaching Program he was struggling with his weight, he had developed diabetes, and despite all his attempts at eating "healthy" and exercising, the scale just wouldn't budge. Two years later Jeremiah is down 35lbs and has put on about 15lbs of muscle. But more important than the weight, he has changed his mindset around what it means to be healthy.
This is a bittersweet conversation for me because I'm sad to lose Jeremiah as a client, but I'm excited for him to continue on in our community. And I look forward to all the amazing things I know he can accomplish down the road.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements: https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Not many people can walk onto a college football team having never played a down of high school football and end up in the NFL. But my next guest on the Smart Nutrition Made Simple Show did just that.
Today I chop it up with Nick Hardwick. Nick is a former NFL center for the San Diego Chargers turned 1 on 1 fitness and nutrition coach. He is the owner of HardwickLIFE, a health and wellness company that focuses on helping individuals reclaim their health and their lives. Nick also serves as a certified NFL transition coach to help former NFL players successfully navigate the oftentimes difficult process of transition out of the highest level of professional athletics.
In today's discussion, we talk a lot about Nick's experience in high school, collegiate, and professional sports, the nutritional protocols he was using to gain and maintain weight in the NFL, and the injury that ended his 11-year NFL career.
We talk about his transition from professional athlete to everyday life, the struggles he encountered figuring out his new identity, and the unique nutritional protocol he used to shed a massive amount of weight post-NFL.
Finally, we talk about his biggest frustrations as a fitness and nutrition coach, why we all deserve to be healthy and make ourselves a priority, and how he shows up as a father and sets an example for his kids.
Connect with Nick:
Instagram: https://www.instagram.com/nickhardwick/?hl=en
Facebook: https://www.facebook.com/nicholas.hardwick.3
Facebook group: https://www.facebook.com/groups/hardwicklife
Website: https://hardwicklife.com/
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
When it comes to hormone optimization, one-size-fits-all approaches and over-reliance on standardized labs are not the answer.
In this episode of the Smart Nutrition Made Simple Show, I chop it up with Dr. Jordan Grant. Dr. Grant is a board-certified urologist with more than 12 years of experience treating conditions like testicular dysfunction, hypogonadism, and testicular hypofunction. He is also the owner of Grant Hormone and Wellness.
In today's conversation, we cover a wide range of topics around men's health.
Dr. Grant shares his insights on why mainstream medicine often falls short in addressing crucial aspects of our well-being, the lessons learned early on that ignited his passion for hormone optimization, and his trial-and-error approach to finding what works best for his clients.
We also talk about why labs are not the end-all-be-all for optimizing hormones, whether lifestyle interventions are enough to boost testosterone levels, his philosophy on prescribing peptides, and why he's not a fan of weight loss drugs.
Finally, we touch on urination frequency and why getting up in the middle of the night to go to the bathroom may actually be perfectly healthy.
Connect with Dr. Grant:
Website: https://www.granthormone.com/
YouTube: https://www.youtube.com/@TRTandHormoneOptimization
Facebook: https://www.facebook.com/groups/hormoneoptimization/
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements –https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Are we in the midst of a men's health crisis?
In today's episode of the Smart Nutrition Made Simple Show, I had the pleasure of chatting with Dr. Rob Kominiarek.
Dr. Rob is a board-certified fellow of the American College of Osteopathic Family Physicians with more than 25 years of experience helping thousands of patients reclaim their health through hormone optimization.
Dr. Rob has advanced certifications in age management medicine and bioidential hormone replacement therapy. He is also the president and medical director of ReNue Health, a U.S. Army veteran, a renowned speaker, and Amazon bestselling author.
Dr. Rob's passion is directed toward the overall health of the mind and body through proper nutrition, regular exercise, appropriate supplementation, and the intelligent optimization of hormones when clinically necessary.
In today's conversation, we talk about Dr. Rob's experience at the forefront of men's testosterone optimization and how the practice of testosterone optimization has changed over the course of his career.
We talk about the myths and misunderstandings around testosterone and why laboratory parameters around what is considered quote-unquote normal have shifted in the last decade.
We also talk about environmental toxicity, ways to remove environmental toxins from our lives, and why everyone should be detoxing twice a month.
Finally, we talk about appropriate lab tests for hormone optimization, the downsides of HCG, his view on peptides like GLP-1 agonists such as Ozempic and Terzepatide, the problems associated with pop-up testosterone clinics, and his best practices for treating low testosterone naturally and pharmaceutically.
I learned a ton in this conversation and I hope that it provides as much value to you as it did to me.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Dr. Rob:
Website: https://www.renuehealth.com/
Instagram: https://www.instagram.com/drrobkominiarek/
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements –https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Optimal health isn’t just about living longer, it’s about living better.
On today’s episode of the Smart Nutrition Made Simple Show, I had the distinct honor of speaking with Dr. Jesse Greer.
Dr. Greer’s career has taken him from Walter Reed National Military Medical Center to the frontlines as a battalion surgeon for the US Special Forces in Afghanistan.
Now out of the military, Dr. Greer opened Preamble, a healthspan clinic in Scottsdale where he uses cutting-edge technology to provide patients with a preventive and personalized plan of attack to take control of their health.
In our conversation, Dr. Greer shares his experience as a Green Beret and the medical challenges he experienced with soldiers on the battlefield. We talk about the transition from working in an army hospital to a civilian hospital, the issues with our current healthcare system, and the challenges he faced when his concrete mission as a military doctor ended. We discuss metabolic derangement, the significance of fasting insulin levels, and why it’s crucial to take ownership of your health. Finally, Dr. Greer explains the concept of Medicine 3.0, his approach to patient care, and how he leverages data and technology for proactive health management.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Dr. Greer:
Website: https://preamble.co/
Instagram: https://www.instagram.com/jessegreermd/
RESOURCES:
Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
As the saying goes: "A man is as old as his arteries."
In today's episode of the Smart Nutrition Made Simple Show, I had the pleasure of chatting with Dr. Michael Twyman.
Dr. Twyman is a heart attack prevention expert and board-certified cardiologist who utilizes the best of conventional medicine, integrative medicine, quantum medicine, and biohacking to get to the root cause of cardiovascular issues.
In today's conversation, we dive deep into Dr. Twyman's progressive and proactive approach to cardiovascular health.
We talk about what traditional blood tests to assess heart health miss, debunk the myths around cholesterol, and introduce critical markers like ApoB and ApoE.
We talk about the importance of optimizing mitochondrial function, why external appearances can be deceiving when assessing heart health, why prioritizing sleep is the most important thing you can do for your heart, and reveal practical tips to optimize your sleep environment, including ways to reduce EMF exposure.
We also explore heart rate variability (HRV), the limitations of smartwatches in measuring it, and what your heart rate reveals about your health and longevity.
We talk about the cardiovascular implications of different diets, from carnivore to plant-based, and the significance of seasonal eating.
Finally, Dr. Twyman shares when it's appropriate to consult a cardiologist as well as the diagnostic and genetic tests that can give you the deepest understanding of your heart health.
In a world where cardiovascular disease is the #1 cause of death, this episode serves as a crucial wake-up call that we need to take a proactive approach to our vascular health. And it is my hope that you leave this podcast equipped with the necessary tools and insights to take your cardiovascular health into your own hands.
Connect with Dr. Twyman:
Website: https://drtwyman.com/
Apply to be a patient: https://drtwyman.com/apollocardiology/
Instagram: https://www.instagram.com/drtwyman/
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
From the shaker on your table to the herbs in your garden, plants are natural superheroes hiding in plain sight.
Today I'm excited to chat with William Siff, a renowned expert in plant medicine and author of The Plant Medicine Protocol, Unlocking the Power of Plants for Optimal Health and Longevity.
Bill is a licensed acupuncturist, clinical herbalist, ethnobotanist, and health educator who specializes in Ayurvedic and Traditional Chinese Medicine. His mission is to connect people with the healing power of plants.
In today's conversation, we explore how medicinal plants shape both ancient practices and modern medicine, debunk myths surrounding plant-based treatments, and offer practical advice on how to infuse these natural remedies into our daily lives for enhanced digestion, detoxification, hydration, sleep, and overall vitality.
Connect with Bill:
Website: https://www.williamsiff.com/
Book: https://www.hachettebookgroup.com/titles/william-siff-lac/the-plant-medicine-protocol/9781579659851/
Goldthread tonics: https://drinkgoldthread.com/
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements -https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Could intermittent fasting be the key to sustainable weight loss?
My next guest, elementary school teacher turned best-selling author Gin Stephens thinks so.
In 2014 Gin was obese, felt like crap, and hated the person she saw in the mirror. She had spent years yo-yo dieting only to lose and regain the same weight back, and then some. Desperate to find a solution, she turned to intermittent fasting. Since then Gin has lost more than 80 pounds and kept it off.
In today's conversation, we take a deep dive into the world of intermittent fasting and all of its physiological benefits. We talk about why intermittent fasting is easier to implement than other types of dieting protocols, the concept of metabolic flexibility, the importance of setting realistic expectations when it comes to fat loss, some of the biggest mistakes people make with intermittent fasting, as well as how to get started on your own intermittent fasting journey.
If any of this information in our conversation resonates with you, then make sure to check out Gin's books: "Fast, Feast, Repeat," "Clean(ish)", "Delay, Don't Deny," and her upcoming book "28 Day Fast Start Day-By-Day". All of the links are in the shownotes below.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Gin:
Instagram: https://www.instagram.com/ginstephens/?hl=en
Website: https://www.ginstephens.com/
Join the IF community: https://www.ginstephens.com/community.html
Get the books: https://www.ginstephens.com/get-the-books.html
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements –https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email:Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
What do Ryan Reynolds, Blake Lively, John Krasinski, Emily Blunt, Liev Schreiber, Sebastian Stan, Anne Hathaway, Jake Gyllenhaal, and Hugh Jackman all have in common?
They’ve all been trained by today's guest, performance coach, keynote speaker, and entrepreneur, Don Saladino.
In today's conversation, we spend a little bit of time talking about our kids and the realities of being a parent.
Don shares his approach to training his clients for superhero roles and the differences between training athletes and even the general population.
We dive into the importance of strength training for body composition change as well as his specific approach to getting clients great results without overt restriction.
We touch on the role of hormones and performance-enhancing drugs in the industry and some of his frustrations with the approach of hormone optimization as a panacea.
I felt like there were so many different directions that we could have gone with this conversation that I’m afraid we just scratched the surface…
Nonetheless, I’m confident that you’re going to enjoy our chat as much as I did.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Don:
Website: https://donsaladino.com/
Instagram: https://www.instagram.com/donsaladino/
YouTube: https://www.youtube.com/donsaladino
Facebook: https://www.facebook.com/saladinodon
Gym Programs: https://donsaladino.com/programs-all
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
It's the time of year when many of us start to struggle and the slip of the holiday treats turns into the slide of weight gain. So in this month's coaches roundtable, we thought we would take this chance as a team to discuss some of our best practices to maintain and not gain over the holiday season.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Our balls are under attack…
At least that’s what Dr. Tracy Gapin suggests is at the forefront of the precipitous decline in men’s health today.
From our toxic environment to poor food and water quality, overconsumption yet undernourishment, over-stressed and under-recovered, to genetic factors that predispose us to reduced hormonal function, the odds are stacked against us…
But it’s not all bad as there's plenty of opportunity for us to take control of our health through various components of nutrition, lifestyle, exercise, and medical interventions.
Dr. Tracy Gapin is a board-certified urologist, world-renowned men’s health and performance expert, and the founder of The Gapin Institute, the global leader in high-performance health. He has over 20 years of experience focused on providing executives, entrepreneurs, and athletes with a personalized path to optimize their health and fulfill their highest potential. He is also a TEDx speaker as well as the author of Male 2.0 and Codes of Longevity.
In today’s episode of The Smart Nutrition Made Simple show, Dr. Gapin and I discuss:
- The men's health crisis we’re currently living in is affecting testosterone levels, weight, mood, brain function, sex drive, and the drive to commit to getting healthy in the first place.
- The role testosterone plays in optimal health and how we should be thinking about testosterone optimization.
- The common, but often unrecognized blindspots that can keep us sick and fat, even when we feel like we’re doing everything right.
- And the role of peptides, specifically GLP1 agonists, like the extremely popular drug, Ozempic, as they pertain to helping facilitate the weight loss process.
If you’re a man or a woman who cares about your health and you feel like you already eat healthy and exercise, but aren’t seeing the results you’d hope for, then this conversation is for you.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Dr. Tracy Gapin:
Website: https://gapininstitute.com/
LinkedIn: https://www.linkedin.com/in/tracygapin/
Instagram: https://www.instagram.com/drtracygapin/
YouTube: https://www.youtube.com/channel/UCJ8U-xLrHqccWvnVYU2Ci_A
Check out our earlier podcast The Role of Genetic Testing in Optimizing Hormonal Health with Dr. Tracy Gapin: https://podcasts.apple.com/us/podcast/the-role-of-genetic-testing-in-optimizing/id1244912234?i=1000429263419
Text the word "health" to 26786 to get a copy of Dr. Gapin's free High-Performance Health Handbook
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans:https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements –https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email:Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Follow us on Instagram:https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn:https://www.linkedin.com/in/benjaminbrownnutrition/
We all need to start eating like athletes… at least that's what I gleaned from this recent conversation with performance nutritionist, Jill Lane.
While most Americans are over-fed and undernourished, we’re seeing a chronic problem with athletes of all levels being both underfed and undernourished…and it’s wreaking havoc on health, performance, and longevity.
Today I’m catching up with Jill Lane, the Founder of Fueling Champions® and an expert performance nutrition consultant with more than two decades of experience consulting, coaching, and teaching functional nutrition and exercise physiology. She has dedicated her career to helping pro athletes, sports families, sports teams and high achievers attain max strength, quick recovery, heightened energy, sharp focus, and optimal body fat for peak performance through her unique 3-step approach.
In this conversation, we talk about Jill's functional medicine approach to performance nutrition and some of the most common issues plaguing both professional and student-athletes when it comes to fueling their body appropriately. We talk about Relative energy deficiency in sport (RED-S), the biggest areas of opportunity for improving athletic performance, recommended protein sources, the role of peri-workout nutrition, and so much more.
I think that there’s so much carryover from sports and nutrition to the general population and so whether you’re a weekend warrior or a world-class athlete, I’m confident you’ll benefit from this conversation…
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
Connect with Jill:
Instagram: https://www.instagram.com/teamfuelingchampions/
Website: https://www.jilllane.com/
Fueling Champions®: https://fuelingchampions.org/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
In this episode of the Smart Nutrition Made Simple Show, I want to take a deep dive into the complexities of weight loss, focusing particularly on the cycle of fat loss and subsequent regain. I'm going to talk about the implications of our conventional dieting tactics and why they make it so challenging for us to keep fat off, the dangers of perpetuating the vicious yo-yo dieting cycle, and I am going to share exactly what you need to do in order to realistically lose fat and maintain it longterm.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
REFERENCED RESEARCH LINKS:
Collateral fattening in body composition autoregulation: its determinants and significance for obesity predisposition: https://pubmed.ncbi.nlm.nih.gov/29559726/
Association between Fat-Free Mass Loss after Diet and Exercise Interventions and Weight Regain in Women with Overweight: https://pubmed.ncbi.nlm.nih.gov/35797356/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bodysystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/
Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
In this week's episode of the Smart Nutrition Made Simple Show, I have a candid conversation with Body Systems client and 6-month coaching scholarship winner, Debra F.
Prior to joining our Smart Nutrition Coaching Program, Debra was at her wit's end, juggling a busy family life and work life while letting her health fall to the wayside.
In today's podcast, we talk about her frustrations with lack of exercise motivation and failed dieting attempts, the struggles she experienced trying to eat healthy while working non-traditional hours, including late nights and early mornings, how the Body Systems coaches and community helped her make lasting lifestyle change, the mindset shifts that have allowed her to develop autonomy and control over her nutrition decisions, and more.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@BodySystems.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Can you lose fat and gain muscle at the same time?
In today's Body Systems Coaches roundtable, we dive deep into the nuances of nutrition and fitness as it pertains to achieving weight loss while simultaneously building muscle. We also share our game-changing Nutritional Seasons approach to weight loss that allows our Smart Nutrition Coaching clients to get such incredible, and most importantly, sustainable, results.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements –https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Check out our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
In this episode of the Smart Nutrition Show, I'll be discussing some of the common, but little-known ways that your dieting practices are actually keeping you stuck, and I'll share actionable strategies to achieve the results you desire.
At this stage in my career, I'm just trying to be as open and honest as possible with my observations around the things that move the needle with respect to our health, our wellness, our weight loss, our aesthetic goals, our strength goals and what have you.
So, let's dive in.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack - Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://www.bslnutrition.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
Connect with us on Facebook: https://www.facebook.com/bslnutrition/
Connect with us on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Today marks 5 years since the passing of one of my greatest mentors, Charles Poliquin, aka the Strength Sensei.
If you ever had the privilege of attending one of Strength Sensei's courses, you'd know that he firmly believed that the best way to learn, in any course, was to teach for 45 minutes, then do a "10 things I learned" review to reinforce many of the concepts discussed previously...
Therefore in today's Smart Nutrition Made Simple Show it seems only fitting that as an homage to Charles, I share with you 10 things that I learned from him that are far more significant than strength or nutrition protocols.
Thank you, Charles. You made an indefinable impact on my life and I only wish I could have shared this with you sooner.
RIP coach.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack - Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://www.bslnutrition.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
Connect with us on Facebook: https://www.facebook.com/bslnutrition/
Connect with us on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
In today's episode of the Smart Nutrition Made Simple Show, I'm sharing an interview I did on Coach Krista Kuchenbecker's podcast. Krista is a registered nurse, personal trainer, and sports nutrition specialist who helps men and women ditch the diet mentality and feel healthy, strong, and confident, while still enjoying the foods they love.
In our discussion, we talk at length about the benefits of strength training, particularly in conjunction with the weight loss process. We talk about the need to shift the narrative away from "How do I eat as little as possible and exercise as much as possible to burn as many calories as possible", to "How can I lose as much fat as possible while supporting as much lean muscle as possible".
We also talk about the fundamental need to infuse more movement into our daily behaviors. As well as how to set realistic expectations around what the weight loss journey really looks like.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with Krista:
Website: https://www.kkmethod.com/coaching
Facebook: https://www.facebook.com/kkmethod
Instagram: https://www.instagram.com/krista.healthcoach/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack - Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://www.bslnutrition.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
Connect with us on Facebook: https://www.facebook.com/bslnutrition/
Connect with us on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
Are you living in alignment with your true identity?
In today's episode of the Smart Nutrition Made Simple show, I had the pleasure of chatting with my good friend Krystal Jackson. Krystal is a former professional volleyball play turned spiritual business coach who helps entrepreneurs create incredible results in both business and in life through a holistic self-knowledge system called Human Design.
Now, you might be wondering, what in the heck is Human Design? Well, it combines astronomy, I Ching, Kabbalah, Myer's-Briggs, quantum physics, and the chakra system to create a personalized energy blueprint that gives you insight into how you're naturally wired to make decisions, interact with others, and navigate life.
In this enlightening conversation, we really dive into Human Design and the different unique Energy Types. We talk about telltale signs we are out of alignment with our Energy Type and what we can do to fix it, as well as how to effectively leverage Human Design to revolutionize the way we live our lives.
I learned so much about human psychology and about my own energy type in this conversation and I hope you can glean some pearls of wisdom to help you live a life that is most authentic to you. So without further ado, here's my conversation with Krystal.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with Krystal:
Instagram: https://www.instagram.com/krystalsuejackson/
Free Human Design Energy Types & Masterclass: https://members.krystaljackson.com/offers/31eff41a-c38c-4c1c-a7ac-f22a92a94e94
Check out my last interview with Krystal "How to Step Outside your Comfort Zone and Achieve the "Unachievable": https://www.youtube.com/watch?v=46Fc4-QqWCo
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack - Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://www.bslnutrition.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel:
In episode 3 of our Nutrition Series, I'm talking all about protein. When we’re trying to lose body fat, increase our energy, and/or gain muscle mass, protein plays a significant role, ESPECIALLY if we’re in a calorie deficit.
In this podcast, I talk about why protein is the most important macronutrient, how much protein you should be eating, and how to realistically build out your meals to ensure that you're hitting your protein goals.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Check out other episodes. of our Nutrition Series:
Episode 1 - Nutritional Priming: https://www.bslnutrition.com/202_nutrition-series-episode-1-nutritional-priming/
Episode 2 - Calories: https://www.bslnutrition.com/204_nutrition-series-episode-2-calories/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack - Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://www.bslnutrition.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
Connect with us on Facebook: https://www.facebook.com/bslnutrition/
Connect with us on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
In today's episode of the Smart Nutrition Made Simple Show, I had the pleasure of chatting with naturopathic doctors Alex Mayer and Matt Hernandez of Ethos Integrative Medicine.
Dr. Alex specializes in women's hormones and medical aesthetics. Dr. Matt specializes in men's hormones and regenerative orthopedics.
In this episode, we talk a lot about the fundamental gaps in conventional medicine and how functional medicine bridges those gaps by leveraging a holistic approach to identifying and addressing the root cause of disease.
We talk about the differences between healthspan and longevity, the benefits of hormone replacement therapy for both women and men, as well as the role aesthetics play in helping people feel like the best version of themself from the outside in.
We also talk about the main things people need to be cognizant of when it comes to improving quality of life, how impactful family history and genetics really are on longevity, declining testosterone levels in men and what they can do about it, and how the foundational pillars of health build and compound on each other to produce better results.
Finally, we talk about the first steps that you can take right now if you're ready to hit your maximum potential.
If you're experiencing low energy, having trouble sleeping, don't have the motivation to hit the gym, or generally just feel like crap despite having "normal" labs, then this episode of the Smart Nutrition Made Simple Show is for you.
So without further ado. Here's my conversation with Drs. Alex and Matt.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with Dr. Alex:
Instagram: https://www.instagram.com/dralexmayer/
Connect with Dr. Matt:
Instagram: https://www.instagram.com/drmatthernandez/
Ethos Integrative Medicine:
Website: https://ethosscottsdale.com/
Instagram: https://www.instagram.com/ethosscottsdale/
Facebook: https://www.facebook.com/ethosscottsdale/
YouTube: https://www.youtube.com/c/EthosIntegrativeMedicineScottsdale
Why Your Labs Are Normal But You Still Feel Like Crap!”: https://ethosscottsdale.com/kellys-vips/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack - Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans:
In today's episode, I'm sharing an interview I did on The School of Atypical Insights podcast with my friend and host Tyler Wall.
In our discussion we really take a deep dive into the art of coaching and mentorship and why I think that it is paramount to invest in your health in order to fast-track your way to long-term success.
We also talk about the importance of autonomy and the flawed belief that we need to restrict, restrict, restrict in order to lose weight.
If you're someone who looks to fitness influencers or social media for information and isn't getting the results you want, you will not want to miss this episode.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack - Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://www.bslnutrition.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
Connect with us on Facebook: https://www.facebook.com/bslnutrition/
Connect with us on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
What if you could fast-track your way to fat loss simply by aligning your nutrition and fitness to your body's natural sleep-wake cycle?
Today, I'm excited to welcome back my friend and sleep expert Nick Riell. Nick has dedicated his career to helping health and fitness enthusiasts create high-quality results by synching their nutrition and lifestyle to their own person's circadian rhythm, also known as their chronotype.
In this episode, we talk about:
✅ What a chronotype is
✅ The different types of chronotypes
✅ How to determine your chronotype
✅ The benefits of understanding your chronotype
✅ Observations about different chronotypes and feeding patterns
✅ The connection between stress and weight gain
✅ How to get started with chronotyping
✅ Why consistency is the most important factor for creating long-term, sustainable lifestyle change
If you're looking to optimize your health, hormones, and lifestyle for accelerated fat loss, then you won't want to miss this podcast.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with Nick:
Instagram: https://www.instagram.com/nickriell/
Facebook: https://www.facebook.com/nick.riell/
Chronotype Assessment: https://the-riell-company.involve.me/chronotype-assessment
Sleep Secrets Facebook Group: https://www.facebook.com/groups/therealsleepsecrets/?ref=share_group_link
The Final Sleep Solution: https://therielldeal.clickfunnels.com/the-final-sleep-solutionbew6theq
Check out my last podcast with Nick: https://www.bslnutrition.com/134_you-cant-lose-if-you-dont-snooze-with-nick-riell/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Check out our new High Protein Recipe Pack - Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://www.bslnutrition.com/high-protein-recipe-pack/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements -
Calories really provide the foundation for how we drive weight loss.
In episode 1 of our nutrition series, I explained the nutritional priming process that we use when clients first join our program to ensure that they get incredible results.
In today's episode, I'm talking about pillar number 2: Calories. The truth is that calories really do matter most when we want to lose weight, build muscle, or maintain our current weight. But what most people don't realize is that they are far overconsuming them.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
Welcome to the Smart Nutrition Made Simple Show. I'm your host, Ben Brown, owner of BSL Nutrition where we help you change your belief system around what it means to be healthy because we believe your health determines your freedom. In today's podcast, I welcome back Bryan Krahn.
Bryan is a highly respected personal trainer, fitness writer, blogger, and online physique coach who specializes in helping make ordinary bodies look incredible. He's written hundreds of articles for prominent fitness publications, including Men's Health, Ask Men, Muscle and Fitness, and Bodybuilding.com, and is the author of Men's Health: Muscle After 40.
In this episode, we talk about mental health and the connection between physical health and psychological health, the importance of structure and consistency as it pertains to weight loss and physique goals, Bryan's systematic process for tacking his day, how social support factors into someone's success, and the role cardiovascular fitness plays in an effective training protocol.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with Bryan:
bryankrahn@gmail.com
https://bryankrahn.com/
https://www.instagram.com/bryankrahn/
See Bryan Live:
https://bryankrahn.com/the-silverback-summit/
Check out Part 1 of my interview with Bryan: https://www.bslnutrition.com/195_the-psychology-of-building-muscle-after-40-with-bryan-krahn-cscs/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
What are the logical steps you should be taking to facilitate weight loss?
There is so much noise, confusion, and conflicting information in our industry when it comes to nutrition. We think that in order to be successful we need to restrict, restrict, restrict. But in reality, that is the LAST thing we need to do.
In today's podcast, I'm going to share with you the exact process that we leverage to be able to help our clients get amazing results. This is the first episode of a series of podcasts where I will be breaking down our philosophy and our approach to how we tackle nutrition with our 1:1 coaching clients in a way that we've found to be the most successful.
In this episode, I talk about:
- The first step we take when someone joins our Smart Nutrition Coaching Program
- Why it's important for us to teach our clients how to effectively track their calorie intake
- The number one most powerful aspect of any coaching program
- Why our clients are able to lose weight without us giving them a calorie limit, setting macros, or telling them what they can and can't eat
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
Today on the Smart Nutrition Made Simple Show I'm excited to share an interview that I did on Phoenix Business RadioX.
During our conversation, I talk about my personal and professional journey into the health and wellness space and what propelled me to start BSL Nutrition. I share our proven methodology for getting our clients incredible results in the most simplistic way possible. I also talk about the need to invest in our health, just as we do our finances. And finally, I share a roadmap for developing your own personal operating system to empower you to create remarkable and lasting change in your life.
My hope is that this conversation not only helps you come away with a deeper understanding of the tools and skills necessary to improve your health, but also challenges you to take a hard look in the mirror and accept that if you’re not happy where you are, you have the power to make a change, and that change can start today.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with Phoenix Business RadioX:
Instagram: https://www.instagram.com/phoenixbrx/?hl=en
Podcast: https://businessradiox.com/phoenixbusinessradio/
LinkedIn: https://www.linkedin.com/company/phoenixbusinessradiox/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with Krista:
Instagram: https://www.instagram.com/drkristavarady/?hl=en
The Every-Other-Day Diet: https://www.amazon.com/Every-Other-Day-Diet-That-Lets-Weight/dp/1401324932
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
Welcome to the Smart Nutrition Made Simple Show. I'm your host, Ben Brown, Owner of BSL Nutrition a one on one virtual nutrition and fitness company that helps you change your belief system around what it means to be healthy through our pure science, proven results process.
Today, instead of our regular podcast episode, I'm excited to share an interview I did recently on The Dad Edge Podcast. During this conversation, we talk about why it's so important to invest in our health and why men need to give themselves permission to prioritize themselves in order to show up in a bigger and better way for their family, business, community, and future. We also talk about why we need to take an individualized approach to exercise and nutrition and figure out the various strategies, techniques, routines, and protocols that work best for us, as well as the importance of setting a powerful example for our children.
I had such a great time being on this show and I hope that you find as much value in our conversation as I did.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
Welcome to the Smart Nutrition Made Simple Show. I'm your host, Ben Brown, the owner of BSL Nutrition where we help you change your belief system around what it means to be healthy because we believe your health determines your freedom.
And in today's podcast, I'm sharing an interview that I did a few years ago with my buddy and BSL Nutrition client Gabe Daley. Gabe joined our Smart Nutrition Coaching Program in 2020. He was overweight, out of shape, and battling poorly controlled type-2 diabetes. He lacked the foundational principles of good nutrition and realized that if he continued on this path, he wouldn't be able to show up the way he wanted for his family.
Gabe had been working with us for just six months at the time of this interview and his results were nothing short of amazing. He dropped more than 20 lbs, lost 4 inches in his waist, went down two shirt sizes, and even had to buy smaller underwear. But the real icing on the cake was that by overhauling his nutrition and training he was able to get his blood sugar in check and stop taking two out of three of his diabetes medications.
This is a story about resilience, discipline, willpower, and the incredible achievements you can make when you choose to invest in yourself, your family, and your future.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
In today's Smart Nutrition Made Simple podcast, I thought it would be helpful to get our BSL Nutrition coaching team together to talk about boundary setting, particularly as it pertains to setting ourselves up for success during summer festivities and summer travel where we inevitably have less structure and more temptation and pressure to indulge in food and alcohol which can sabotage our weight loss efforts.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
Cold plunges, infrared sauna, red light therapy, meditation, elaborate hydration cocktails, and fancy green drinks, while all the rage, could actually be holding you back.
In this episode of the Smart Nutrition Made Simple show, I'm going to walk you through what my morning routine looks like, what we suggest to our clients, why it works, and share some strategies that you can employ right away that can help you set your day up for success.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with Ben:
Ben Brown, Head Coach - BSL Nutrition
ben@bslnutrition.com
www.bslnutrition.com
Referenced Books:
Way of the Peaceful Warrior: A Book That Changes Lives: https://www.amazon.com/Way-Peaceful-Warrior-Changes-Lives/dp/1932073205
The Gap and The Gain: The High Achievers' Guide to Happiness, Confidence, and Success: https://www.amazon.com/Gap-Gain-Achievers-Happiness-Confidence/dp/1401964362
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
Welcome to the Smart Nutrition Made Simple Show. I'm your host, Ben Brown, owner of BSL Nutrition where we help you change your belief system around what it means to be healthy because we believe your health determines your freedom. In today's podcast, I chat with Bryan Krahn.
Bryan is a highly respected personal trainer, fitness writer, blogger, and online physique coach who specializes in helping make ordinary bodies look incredible. He's written hundreds of articles for prominent fitness publications, including Men's Health, Ask Men, Muscle and Fitness, and Bodybuilding.com, and is the author of Men's Health: Muscle After 40.
In this episode, we talk about the psychology of behavior change, particularly as it pertains to building muscle and losing body fat as we age. We delve into some of the biggest misconceptions around training after 40, the importance of infusing fitness and nutrition into our busy lifestyles, how to structure training programs for optimal results, and more.
If you are a man in your 30s, 40s, 50s, or beyond who's ready to ditch the dad bod and get jacked instead, then this episode is for you.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with Bryan:
bryankrahn@gmail.com
https://bryankrahn.com/
https://www.instagram.com/bryankrahn/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
In this solo podcast, we're going to discuss all of the things that most people are currently doing that are sabotaging their weight loss efforts, and the mindset shifts you need to make in order to move the needle in the right direction.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Email: Ben@bslnutrition.com
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
I am always down for a challenge. And I always believe in walking the talk. And so I decided that for my 44th birthday, I want to make a concerted effort to get as lean as I possibly can.
So what I want to do in this short episode is just walk you through what that process looks like for me. The things that I'm doing day in and day out. And really relate this to losing fat over 40 and how things change as we get older. And then I want to share some lessons that I've learned during this fat loss process that I think will be directly applicable to you.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
In today's coaches roundtable, the topic at play is around plateaus and the question was: What do I do when nothing's changing or I'm experiencing a plateau?
Got a question for the coaches? Shoot me a message at ben@bslnutrition.com.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
In this episode of the Smart Nutrition Made Simple Show, I break down why core workouts are often a complete waste of time and what you should be doing instead to build a strong and visible abdominal wall.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with Ben:
Email: Ben@bslnutrition.com
LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Us:
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
Today, in honor of our Teacher Appreciation 6-month scholarship promotion, we have a special guest, BSL Nutrition client, and amazing teacher, Brittany M.
Brittany joined our Smart Nutrition Coaching Program 10 months ago and has experienced profound results.
In this episode, we discuss the different stages of Brittany's weight loss journey, the significant health accomplishments she's made so far, and the most important things she's learned about her nutrition along the way. We also talk about the biggest differentiator between the Smart Nutrition Coaching Program and other programs out there and her best piece of advice for anyone considering joining our coaching program.
If you're a teacher and Brittany's story resonates with you, we encourage you to apply for our FREE 6-month coaching scholarship at https://www.bslnutrition.com/coaching-scholarship/
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Submissions close on Saturday, May 6th, and we will announce the winner in our Facebook community on Sunday, May 7th.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Ben:
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
Today I catch up with my buddy Sanjeev Javia (a.k.a. Jeevers). Jeevers is a leading expert in the field of therapeutic performance nutrition and a master formulator of more than 97 different health products.
He is the CEO and founder of PRōZE, a company that synergistically combines CBD with herbs, spices, essential oils, natural plant extracts, vitamins and minerals, and antioxidants to target things like sleep, anxiety, pain relief, and focus.
Jeevers carefully chooses the most powerful natural nutrients to drive clinically proven philosophies of health. His products are organic, cruelty-free, third-party lab tested for purity and potency, and GMP certified for quality and safety.
PRōZE has the support, endorsement, and representation of elite athletes, respected doctors, world-class human performance specialists, and highly credible research and wellness institutions which is part of why I’m so excited about this interview.
In this episode we talk about the role CBD plays in his performance products, why he believes the philosophy of the supplement company matters more than the ingredients, the biggest differentiator between PRōZE and other supplements on the market, what role supplementation should play in our lives, the future of the supplement industry, his top supplement picks, and much more.
As a thank you to all our listeners, Jeevers is hooking you guys up with 25% off your next PRōZE order purchased through his website. Just enter the discount code listed in the show notes below at checkout to take advantage of this incredible opportunity.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with Jeevers:
Website: https://www.proze.com/
Instagram: https://www.instagram.com/askjeevers/?hl=en
Instagram: https://www.instagram.com/weareproze/?hl=en
Enter code SMART25 for 25% off your next PRōZE purchase
Check out episode 100 of the Smart Nutrition Made Simple Show: https://podcasts.apple.com/ca/podcast/100-optimal-performance-through-synergy-nature-nutrition/id1244912234?i=1000471437342
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Ben:
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
Sometimes the most important thing we learn from our parents is what NOT to do when we become parents ourselves.
I am incredibly grateful to have my friend and mentor Larry Hagner on this week’s Smart Nutrition Made Simple Show. After experiencing a tumultuous childhood with an absent father and a barrage of abusive and toxic male figures, Larry decided he would be NOTHING like the men in his life.
That desire for excellence is what propelled him to start The Dad Edge (formerly known as The Good Dad Project), where he empowers men to create legendary marriages, epic connections with their kids, master their personal finances, optimize their physical, mental, and emotional health, and forge a strong legacy for generations.
In this candid conversation, Larry opens up about his contentious relationship with his biological father and how it ultimately drove him to start The Dad Edge. We delve into the power of The Dad Edge movement and community, how to effectively and efficiently manage relationships, the art of conversational excellence, the key to having an extraordinary marriage, and seemingly simple steps you can take right now to engage more with your loved ones.
As a husband, father, business owner, and hard-charging man myself, I found this conversation deeply inspiring, and I hope it compels you to reflect on your own relationships so that you can live legendary and become the best person for your family, your community, and for your future.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with Larry:
Website: https://thedadedge.com/
Instagram: https://www.instagram.com/thedadedge/
Facebook: https://www.facebook.com/TheDadEdge/
25 Questions to Instantly Connect: https://thedadedge.com/25questions/
The Dad Edge Alliance Mastermind Group: https://thedadedge.com/mastermind/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Ben:
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
Want to live the longest, healthiest life possible, but don't know where to start? Well, my next guest is here to help.
I am excited to have Dr. Doug Lucas on the Smart Nutrition Made Simple show. Dr. Doug is a board-certified orthopedic surgeon with expertise in functional medicine, hormone optimization, and anti-aging.
He is the founder of Optimal Human Health and Optimal Bone Health, where he helps his patients the longest, healthiest life possible through a combination of lifestyle changes, targeted supplementation, hormone optimization, peptide therapy, and pharmaceuticals (where appropriate).
In this podcast, we take a deep dive into all things optimization. We talk about Doug's journey from orthopedic surgery to opening up his own precision health practice, fundamental principles for anti-aging and longevity, his personal experience with metabolic dysfunction, and the limitations of our traditional medical model when it comes to disease prevention.
We also talk about peptides, GLP-1 receptor agonists like semaglutide (Wegovey) and Ozempic for weight loss, osteoporosis and osteopenia, and why we need to be thinking about these conditions at a much younger age than we currently do, as well as steps you can take right now to improve your bone health and prevent bone loss.
This episode is jam-packed with valuable insights and practical tips to set you on the path toward optimal health.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with Dr. Doug:
https://www.optimalhumanhealth.com/
https://www.optimalbonehealth.com/
https://www.youtube.com/@drdouglucas
https://www.instagram.com/dr_douglucas/?hl=en
https://www.facebook.com/DrDougLucas/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Ben:
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: https://www.youtube.com/@smartnutritionmadesimple
Connect with us on Instagram: https://instagram.com/bslnutrition
If you want to be better, get stronger, live healthier, and go from average to excellence, simplicity is the name of the game.
In today’s Smart Nutrition Made Simple Show, I have the pleasure of chatting with Jay Ferrugia. Jay is a highly respected fitness expert, author, speaker, and entrepreneur with nearly three decades of experience in the health and fitness industry.
He is the founder of Renegade Fitness, a world-renowned gym in New Jersey, and Renegade Strength Club, an online coaching company. He is also an advisor to such top publications as Men’s Health, Men’s Fitness, and LiveStrong.
Jay trains professional athletes, Hollywood celebrities, Fortune 500 CEOs, and hard-charging men looking to get jacked, ripped, and healthy AF. His mission is to help people become their best selves, both inside and out, and to live a life of purpose, passion, and fulfillment by following a no-nonsense, back-to-basics approach to training, nutrition, and personal development with a focus on simplicity, discipline, and consistency.
In this episode, we talk about:
- Jay’s own personal development journey
- The training, nutrition, and mindset habits that help his clients become their best selves
- Why people don’t get in shape, despite access to unlimited resources
- The biggest limiting beliefs for anyone wanting to make change
- The importance of having coaches, mentors, and surrounding yourself with the right people
- Why you need to challenge yourself and get outside of your comfort zone
- The power of routine and rules
- Why you need to prioritize yourself in order to help other people
If there is one thing I hope you can take away from this podcast, it’s that the simplest solutions are often the best solutions.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with Jay:
Website: https://jasonferruggia.com/
Instagram: https://www.instagram.com/jayferruggia/
Podcast: https://jasonferruggia.com/podcast/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
At BSL Nutrition we believe that you should really be weighing yourself daily. Yep, I said daily. But not for the reasons you're probably thinking.
On today's Smart Nutrition Made Simple podcast, I thought it would be fun to get the BSL Coaching Team together to discuss our philosophy around daily weigh-ins and why we find it to be extremely beneficial from both an accountability and awareness standpoint.
Now, I want to be clear. We're not advocating weighing yourself daily to obsess over every pound on the scale or to hit a particular target weight. And it's so important to understand that scale weight will fluctuate from day to day. Instead, we see daily weigh-ins as a powerful tool that we can leverage to collect data day-to-day, week-to-week, month-to-month, to ultimately allow us to make better decisions to drive progress.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND if you want to talk about working with me personally, or any of our incredible coaches, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with the coaches:
Coach Joey: https://www.instagram.com/joeyszolowicz/
Coach Kim: https://www.instagram.com/kimbofit37/
Coach Dan: https://www.instagram.com/drdandodd/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
Should you go carnivore? If you ask that question to my next guest on the Smart Nutrition Made Simple Show, the answer would be a resounding yes.
In today's podcast, I have the pleasure of chatting with my former rugby teammate turned neurosurgeon, Anthony Chaffee, MD. Dr. Chaffee is a fierce advocate of the carnivore diet and has completely eliminated all plant-based foods from his repertoire citing them as toxic and carcinogenic.
No fruits. No vegetables. No carbohydrates. No sugar. No artificial sweeteners. His diet consists entirely of meat and water, and he says he feels incredible.
In today's conversation, we talk about:
👉 What the carnivore diet is
👉 The ideology that "plants are trying to kill you"
👉 Health benefits of a high-protein, high-fat, no-carb diet
👉 Assertions that carnivore is the best diet for optimal health and performance
👉Whether we need to be concerned with the carnivore diet from an LDL cholesterol standpoint
👉Types of diets most prevalent in the Blue Zones (areas where people have low rates of chronic disease and live the longest)
👉 Grass-fed vs. grain-fed beef
👉 How to get started on a carnivore diet
Now, if you're familiar with me, you know that I am personally not a proponent of overly restrictive diets, particularly because they are really hard to stick with long-term. However, at BSL Nutrition we also believe that you need to develop the skills to become your own best nutrition detective, and for you that might be eating a high-fat, high-protein, low/no-carb carnivore-type diet.
I also want to be clear that it is my opinion that the carnivore diet is not necessarily any better than a plant-based diet or a paleo diet or a Whole30 diet. Every one of these types of eating methodologies facilitates weight loss, body composition change, and improved health by virtue of eliminating processed, sugar-laden foods, and replacing them with satiating, whole foods, ultimately resulting in a calorie deficit.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with Dr. Chaffee:
Instagram: https://www.instagram.com/anthonychaffeemd/
YouTube: https://www.youtube.com/@anthonychaffeemd
Podcast: https://podcasts.apple.com/us/podcast/the-plant-free-md-with-dr-anthony-chaffee/id1614546790
Referenced Studies:
Journal of the American Academy of Cardiology: https://www.jacc.org/doi/abs/10.1016/j.jacc.2020.05.077
Framingham Heart Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4159698/
50 Years Ago, Sugar Industry Quietly Paid Scientists To Point Blame at Fat (NPR): https://www.npr.org/sections/thetwo-way/2016/09/13/493739074/50-years-ago-sugar-industry-quietly-paid-scientists-to-point-blame-at-fat
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
Should you go carnivore? If you ask that question to my next guest on the Smart Nutrition Made Simple Show, the answer would be a resounding yes.
In today's podcast, I have the pleasure of chatting with my former rugby teammate turned neurosurgeon, Anthony Chaffee, MD. Dr. Chaffee is a fierce advocate of the carnivore diet and has completely eliminated all plant-based foods from his repertoire citing them as toxic and carcinogenic.
No fruits. No vegetables. No carbohydrates. No sugar. No artificial sweeteners. His diet consists entirely of meat and water, and he says he feels incredible.
In today's conversation, we talk about:
👉 What the carnivore diet is
👉 The ideology that "plants are trying to kill you"
👉 Health benefits of a high-protein, high-fat, no-carb diet
👉 Assertions that carnivore is the best diet for optimal health and performance
👉Whether we need to be concerned with the carnivore diet from an LDL cholesterol standpoint
👉Types of diets most prevalent in the Blue Zones (areas where people have low rates of chronic disease and live the longest)
👉 Grass-fed vs. grain-fed beef
👉 How to get started on a carnivore diet
Now, if you're familiar with me, you know that I am personally not a proponent of overly restrictive diets, particularly because they are really hard to stick with long-term. However, at BSL Nutrition we also believe that you need to develop the skills to become your own best nutrition detective, and for you that might be eating a high-fat, high-protein, low/no-carb carnivore-type diet.
I also want to be clear that it is my opinion that the carnivore diet is not necessarily any better than a plant-based diet or a paleo diet or a Whole30 diet. Every one of these types of eating methodologies facilitates weight loss, body composition change, and improved health by virtue of eliminating processed, sugar-laden foods, and replacing them with satiating, whole foods, ultimately resulting in a calorie deficit.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Connect with Dr. Chaffee:
Instagram: https://www.instagram.com/anthonychaffeemd/
YouTube: https://www.youtube.com/@anthonychaffeemd
Podcast: https://podcasts.apple.com/us/podcast/the-plant-free-md-with-dr-anthony-chaffee/id1614546790
Referenced Studies:
Journal of the American Academy of Cardiology: https://www.jacc.org/doi/abs/10.1016/j.jacc.2020.05.077
Framingham Heart Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4159698/
50 Years Ago, Sugar Industry Quietly Paid Scientists To Point Blame at Fat (NPR): https://www.npr.org/sections/thetwo-way/2016/09/13/493739074/50-years-ago-sugar-industry-quietly-paid-scientists-to-point-blame-at-fat
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
"I feel like a new person, like a different person than I was a year ago."
In this week's episode of the Smart Nutrition Made Simple Show, I have an open and honest conversation with badass mom and business owner Whitney T.
Before joining our Smart Nutrition Coaching Program, Whitney was at a breaking point. She felt like crap, was tired all the time, depressed, moody, and relied on alcohol and sweets to cope with the stressors of daily life.
In this podcast, we talk about Whitney's struggles with mental health, the steps she took to gain control and develop autonomy over her nutrition decisions, the realization that stress, sugar, snacking, and alcohol were her biggest limiting factors, the results she's experienced shifting from high-intensity exercise to progressive strength training, and the habits she created from our coaching program that will last her a lifetime.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit.
And, if Whitney's story resonates with you or if you're experiencing similar problems — have low energy, feel like you're in a bad place mentally or emotionally, or find yourself self-medicating with food or alcohol — and want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
One of the first tools that we tend to gravitate towards when we’ve committed to a weight loss program is some sort of cardiovascular exercise, like jogging, peloton, boot camp classes, and/or some sort of circuit-style training.
Many of us have this perception that if our heart rates are elevated, if we’re sweating, and we’re out of breath, then we’re burning more calories and therefore, burning more fat.
Unfortunately that’s simply not the case. Indeed, we may be burning more calories during that specific bout of exercise, but of more significance is how our body actually responds to the increase in calorie expenditure.
In today's Smart Nutrition Made Simple podcast, my buddy and BSL Nutrition Coach Dr. Dan Dodd and I thought it would be helpful to talk about the science behind why these types of cardio-intensive exercise routines are actually preventing us from losing weight, and why it's so important to shift our focus away from these types of workouts to progressive strength training.
In this conversation, we chat about the scientific research behind strength training, the importance of muscle mass for fat loss, longevity, and long-term health, the concepts of progressive overload and minimal effective dose when it comes to achieving weight loss and physique change, the misconceptions people have around strength training, and more. It's definitely a podcast you won't want to miss.
Dr. Dan is a wealth of knowledge and a fantastic resource for our BSL Nutrition team.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop!
As a loyal subscriber of BSL Nutrition, you automatically qualify for 15% off all supplements
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
In this week's episode of the Smart Nutrition Made Simple Show, I catch up with BSL Client and 12-month coaching scholarship winner Michael L.
Mike is a husband and father of two young kids who holds not one, not two, but THREE jobs, including being a volunteer firefighter.
In this podcast, we chat about:
- Mike's experience so far with the Smart Nutrition Coaching Program
- The incredible progress he's made both physically and mentally over the past 6 months,
- The challenges he's faced navigating the daily roadblocks of a busy career and family life
- How the support of the BSL coaches and BSL community has contributed to his success, and more.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Resources:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Get 15% off high-quality supplements: https://us.fullscript.com/welcome/bslnutrition/signup
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
What if I told you that those that are the most successful with their weight loss goals are neither more disciplined nor have more self-control than anyone else, rather, they are more strategic about the situations that they put themselves into that actually require discipline and self-control.
Today I’m excited to welcome Menno Henselmans to The Smart Nutrition Made Simple Show. Menno is a scientific researcher, international public speaker, author of The Science of Self Control, and founder of the Henselmans Personal Training Certification Course.
In this episode we discuss:
- How should we be looking at self-control and willpower in the context of dieting and weight loss
- Intrinsic vs extrinsic motivation
- Rigid vs flexible dietary control and diet dogma
- The science of calorie cycling and diet breaks on long-term success
- As well as how the type and intensity of exercise factor into weight loss and body composition change
This was a great conversation on a myriad of nutrition, fitness, and behavioral psychology-related topics geared specifically to those looking to make lasting body composition changes and wanting the no BS, science-driven perspective.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/
Connect with Menno:
Website: https://mennohenselmans.com/
PT Course: https://mennohenselmans.com/online-pt-course/
Book: https://mennohenselmans.com/book-the-science-of-self-control/
Facebook: https://www.facebook.com/MennoHenselmans/
YouTube: https://www.youtube.com/channel/UCmO2dykYM3nlb5BtsXxp9ZQ
Instagram https://www.instagram.com/menno.henselmans/
Resources:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
I often come across clients who feel like they need to have these intricate meal plans, recipe guides, or they need to be putting together these seemingly complex dishes that are all extremely healthy.
And if they’re NOT doing any of these things then they’re not going to be making progress.
But that's not the case. And often times the more simplistic the better.
So in today's podcast, Coach Kim and I decided to have a candid conversation about some of the simple meal-planning strategies that she and I use, and that we share with clients, in order to help plan and prepare more effectively.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Resources:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our YouTube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
Are you feeling beat down, tired, lethargic, moody, have brain fog, aching joints, low libido, and have a hard time recovering from exercise?
How do we know if this is just the aging process in action or something more serious, like hormonal imbalances?
In today’s episode of The Smart Nutrition Made Simple Show, I catch up with Gil Tal, a clinician specializing in hormones and men's sexual function.
In this conversation we discuss:
- When it makes sense to get blood work run to assess hormonal function and how to know which labs to run
- The difference between reduced testosterone from aging and/or from our environment and lifestyle
- The role sleep and alcohol play in healthy hormone production
- And we dive into the timely nature of weight loss drugs like semaglutide and if and when its appropriate for use and how medical weight loss drugs should be supported by healthy and long-term behavior change
If you’re a man in your 30s, 40’s, 50s, or 60’s concerned about possibly having symptoms of low testosterone or the wife of a man who you think might be silently suffering, then this episode is for you.
As always, if you like what you hear on the show, then do me a favor and give us a 5-star rating and review so we can help more people make smart nutrition simple.
AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Connect with Gil:
https://elevatewellnessgroup.com/
Nextleveldietetics.com
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
If you knew and believed one thing that most people didn’t, what would that be?
For John Madsen, it’s that anything is possible. And the has been the beacon that has allowed him to spend his career playing to win…
From never having played a down of football in high school to an NFL career, to a top 1% fitness coaching business, John has been able to disqualify the impossible from his life and inspired a lot of people to do the same in the process.
In this conversation, we talk about Johns's career path, some of the hard lessons that had to be learned along the way, the mindset shifts that need to happen when creating lifelong change, and how to approach the idea of balance in your life, with your fitness, with your relationships, and in your business.
If you’ve decided to make a change in your life and you need a little kick in the pants, then this conversation is for you.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Connect with John:
Instagram: https://www.instagram.com/johnmadsenofficial/
Coaching program: https://www.gosuprahuman.com/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
In this interview, I catch up with BSL client Jessie Harrison. Jessie is a world and national champion pistol shooter who recently won both silver and gold medals in individual and team world championships respectively.
Jessie and I catch up about her experience with the coaching program over the past year and the adjustments to her training, her nutrition, and her mindset as we laid out a plan of attack to both dominate world championships as well as look incredible for her wedding.
We discuss her previous experience with dieting and exercise. We talk about what her concerns were when she first started the coaching program as well as how her mindset and her behaviors changed over the course of the past year.
Jessie is a great example of a hard-charging female athlete who is both humble and unapologetically determined to accomplish what she sets her mind on.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Connect with Jessie:
@jessielharrison
Resources:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
I'm excited to share today's interview with you. In an unprecedented threepeat on the Smart Nutrition Made Simple Show I present to you all-around badass online trainer and nutrition coach, none other than the "Queen of Men's Health", Ali Gilbert.
In today's episode, we really break down some of the fundamental decisions that men should be thinking about when considering testosterone therapy. The lab-related numbers, the side effects, the logistics of weekly or daily therapeutic use, the limiting factors involved in why we even need to consider testosterone optimization in the first place, as well as the most important aspects of any type of lifestyle change regarding committing to the longterm and the mindset required to make that shift.
It's always fun catching up with Ali and I'm confident that if you are a man or a woman you will find value in this conversation.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/
Connect with Ali
Instagram: @thealigilbert
YouTube: @TRTandHormoneOptimization
https://www.silverbacksummit.com/
Resources
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
BSL Nutrition recently partnered with Fullscript, the #1 online source for professional-grade supplements. Create your account HERE so that you can get access to all of our favorite high-quality supplement recommendations at a 15% discount.
Connect with Ben
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
In this week's Smart Nutrition Made Simple podcast I chat it up with my buddy Matt Squires who recently concluded a year of coaching with our Smart Nutrition coaching program.
In this episode, Matt and I talk about his incredible weight loss journey and the mental and emotional changes he's experienced over the past year.
We also discuss his decision to abstain from alcohol for all of 2022 and the profound impact that has had on both his health and his identity.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Resources:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
If you're not already a member of our Fullscript supplement shop, then you need to create your account HERE so that you can get access to all of our favorite high-quality supplement recommendations at a 15% discount.
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
Welcome to the Smart Nutrition Made Simple show. There are a lot of illnesses going around. Either we're sick, we know someone who's sick, or the kids are sick. In today's podcast, I'm going to share five tried and true, research-backed things that we do as a family to prevent being sick, decrease the severity of illness as much as possible, and support a healthy immune system. I hope you find the content in this podcast helpful for you and your family.
RESOURCES:
Get 15% off supplements and access my immune support "favorites" - https://us.fullscript.com/welcome/bslnutrition
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Welcome to the show where we make Smart Nutrition Simple.
Today we’re talking about the immune system, specifically supplements to support your immune system.
There are a lot of different factors at play when we talk about our immune system and I think that it’s important to address the big needle movers.
What we want to talk about and break down here is:
- What are the big needle movers as it pertains to our immune system?
- What does the immune system even mean?
- How do we support our immune system through food, lifestyle, and supplementation?
- And are there specific supplements that you can and should take to support or boost your immune system?
We hope you enjoy this episode.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/
Join our BSL Nutrition Supplement Shop and Get 15% off ALL of your Supplement Purchases
https://us.fullscript.com/welcome/bslnutrition
Download our Immune Support Supplement Guide HERE
Connect with Ben:
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/
Connect with Ben:
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Connect with Ryan:
https://www.instagram.com/ry_hick/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/
In this conversation, Matt Terry and I catch up again to discuss how his nutrition practices have changed after our last discussion in April 2019 on plant-based dieting intervention and cancer.
We talk about how Matt uses functional medicine testing to assess his current clients' needs, how his personal eating patterns have changed throughout the years of assessing his own needs and lifestyle, and the ways in which he’s applied his clinical studies to his clients and life to help create the best results possible.
We nerd out a bit on protein intake and cancer, blood sugar medications, and testosterone and dietary interventions for testosterone optimization.
And finally, we dive into nutrition and lifestyle prescription for morbidly obese clients and the lifestyle behaviors that are not only relevant for them but for anyone working to create long-term change by changing their mindset around food and dieting.
If you find something that resonates with you, please share this with a friend, leave a 5-star rating and positive review and let me know if you want to have a conversation about how we can work together.
I hope you enjoy the conversation with Matt terry.
Connect with Matt:
Email: mattterryfitness@gmail.com
Website: https://bodysolutionskc.com/who-we-are/
Facebook: https://www.facebook.com/matt.terry.58
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Welcome to the Smart Nutrition Made Simple Show. I'm your host as always, Ben Brown. And in today's podcast, I talk with my friend Jasmine Daley. She's a small business owner, she's a wife, and she's a mother of 8 kids. Yes, you heard me right. 8 kids!
After suffering a stroke and experiencing post-partum depression Jasmine realized she needed a change and she joined the Smart Nutrition coaching program.
Prior to joining the program, Jasmine was killing herself with high-intensity interval training workouts, with fad diets, only to lose and gain the same 10 lbs over and over again.
Just after a year of joining our coaching program Jasmine is down more than 40 lbs and her success has translated to all aspects of her life. Most notably, her marriage, her family, and her business.
I'm super excited for you to hear Jasmine's story and her results resonate with you and you want to see if the Smart Nutrition coaching program is the right for you, then let's chat. You can schedule a free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/
I hope you guys enjoy this episode with my friend Jasmine.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
Having spent years in the perpetual dieting roller coaster of losing and gaining the same weight, Jaylynn was ready for a change. She was tired of diet pills, aggressive 500-calorie eating, and HCG plans, and she realized that she was using food as a coping mechanism for managing stress.
Now, 14 months into the Smart Nutrition Coaching Program and down over 70 lbs, Jaylynn is eating close to 2,000 calories per day, she enjoys the foods she wants, has a much healthier relationship both food and with her body, is much better able to cope with stress and is continuing to improve her skills around nutrition and exercise for long-term success.
I'm excited to be able to share Jaylynn's success with you and the way our Smart Nutrition Coaching Program set itself apart through the science of data collection, the psychology of behavior change, and through the art of coaching.
If you want to see if our coaching program is right for you, you can schedule a free nutrition strategy call at https://www.bslnutrition.com/free-strategy-call/.
Here's my conversation with our client Jaylynn. I hope you enjoy.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
What does an Olympic wrestler know about life, nutrition, and fitness? Well, In Jake Herbert’s case, quite a lot …as you’ll hear in this awesome conversation.
Jake Herbert is an Olympian, Business Coach, and self-proclaimed ninja. As a 9X US National Wrestling Champion, 3 X World medalist, wrestling, hard work, and being learning based has taken him to over 356 different countries, competing, meeting, and working with rock stars, celebrities, billionaires, and presidents.
After Jake retired from competitive wrestling and moved his wrestling mat to the business world, he has helped to launch and create 5 different businesses since 2014 as well as coach and consult leaders around the world and their teams.
Jake is happily married to his wife Janelle and together they have 3 amazing children! Currently Jake dove into the Dad's Edge Master where he and his team help dads create extraordinary marriages and epic connections with their kids while continuing to scale their business.
Jake's mission is to challenge your beliefs, inspire you to take action, and work with you to bring out the best in you, for your family, community, and most importantly yourself.
In this conversation Jake and I break down:
How to prioritize your time based on your values
The value of coaching, accountability, and establishing awareness
The difference between willpower and environment and how your daily decisions are actually serving you
How to leverage an athlete mindset to set yourself up for success
As you’ll hear, Jake and I are speaking the same language in so many aspects of life, health, and personal growth.
Let’s go ahead and jump into my conversation with Jake - I hope you guys enjoy
Connect with Jake:
jake.herbert1@gmail.com
jakeh@thedadsedge.com
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Have you ever been in a situation with your kids where you feel yourself losing control?
What about when you say no a thousand times only to have them completely ignore you and do it anyway?
My personal favorite is when I find myself yelling at my kids to stop yelling.
Is it normal for us parents to feel like we don’t know what the heck we’re doing and find ourselves in a constant power struggle with our children?
Today I’m excited to get some answers from Dan Peterson, a Licensed Clinical Professional Counselor and Advanced Trainer for the Nurtured Heart Approach™.
Dan’s zone of genius is coaching parents who are at their wit's end because no matter how hard they try or what approach they use, their child's behavior is not improving. After 25 years of working as a child therapist, he created a 90-day parent coaching model to transform their child's difficult behavior and master the following 3 things, which we discuss in today's episode:
- Decrease drama, conflict, and power struggles
- Create a positive connection with their child while helping them become values-driven
- Utilize a discipline model that focuses on increasing self-control, skill development, and accountability, as opposed to, escalating consequences that do not work
Dan’s vision is to train and coach teachers and parents so that they can in turn provide all children with the best possible environment to flourish. He is committed to bridging the gap between home and school. It is Dan’s belief that the Nurtured Heart Approach™ not only uncovers the greatness within every child but also provides him or her with an internal “compass for life.”
I have to tell you that just in the last few weeks of leveraging some of the tools that Dan shared in this conversation, I’m being much more intentional about how I show up as a parent to be able to give my kids the skills and tools to function like the children I know they can be and have absolutely seen a change in their behavior because of it.
If you’re a parent that has found yourself struggling with how to effectively discipline your kids, then this episode of the smart nutrition made simple show is for you.
I hope you enjoy.
Connect with Dan:
www.thecompass4life.com
dan@thecompass4life.com
630.448.2843
https://www.facebook.com/Compass4Life
Connect with Ben:
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
How do we really lose weight in a sustainable and healthy way, both physically and psychologically?
In a world of weight loss ferver, we find ourselves constantly bombarded with wild nutrition claims, haphazard and overly restrictive dieting protocols, and nutritional pseudoscience lurking around every social media corner… just waiting to grab our attention at the most desperate of times.
Today it’s time to drown out the noise with an evidence-based approach to eating and exercise with my friend Alan Aragon, author of the new book, Flexible Dieting: A science-based, reality-tested method for achieving and maintaining your optimal physique, performance, and health.
In this conversation, we discuss a number of dieting-centric topics, including:
- What is Flexible Dieting and why does it matter
- Why you gain weight and what to do about it
- The ONE universal diet that is right for everybody [Hint: there’s not]
- The importance of lean muscle mass and the influence of obesity on metabolism.
Having spent years in academia, I have a strong appreciation for Alan’s approach to nutrition and weight management. It’s not sexy, it’s not dogmatic, and he’s not out making ridiculous claims as much of the industry is relegated to… but it is rooted in evidence and it actually works.
I hope you enjoy and let’s dive in.
Connect:
Alan Aragon's Research Review Newsletter
Flexible Dieting Book | AlanAragon.com
Alan Aragon's Website
Connect with Ben:
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Daniel is the director of education at Kabuki Strength, a strength and hypertrophy coach, and a competitive powerlifter.
Connect with Daniel here:
https://www.stackedstrength.com/
https://www.instagram.com/daniel_debrocke/
Connect with Ben:
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Jonah Mitchel the Founder, Co-Owner, & Head Coach of Phoenix Fitness & Nutrition.
“My passion for health and fitness started when I was young and grew up witnessing my single-mother struggle with her weight & self-image. I ended up copying a lot of her same behaviors of punishing myself for never being good enough with my appearance or performance in sports, which led to years of poor self-esteem & unhealthy weight loss attempts to lose over 40 lbs before I realized that I didn't want anyone else to suffer the way my mom and I had to in order to live a healthy, happy life.
I started my coaching career training athletes, which led to becoming a personal trainer at a 24-Hour Fitness. Wanting to help take my clients' success a step further, I got my nutrition coaching certification from the Nutritional Coaching Institute.
I launched Phoenix Fitness in the midst of the COVID-19 pandemic and now I get to do what I love with my lovely wife, Hannah by my side!”
Jonah is proud of his ability to adapt and pivot to be the best coach and company for the people we serve. To see personal growth have a direct impact on business growth. Empowering lifelong dieters to take back control over their health and their lives through simple and effective means.
Connect with Jonah:
https://www.phoenixcoaching.fit/
https://www.facebook.com/jonah.mitchell.752
FB Group: The Total Mind Body Transformation
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
How do you define success?
I think it’s fair to say that each of our definitions will vary while we can probably all agree that attaining success will require similar efforts and values…
Around commitment, perseverance, ownership, trust, and certainly discipline.
Often when we think of success around dieting, its invariably related to visual changes, in body composition, in muscle mass, and in scale weight, and while those certainly can be valid, I’d like to challenge you to think a little bit deeper around the intrinsic and internal changes that have to take place to drive change.
If you don’t know who I am, my name is Ben Brown and I’m the owner of BSL Nutrition, an online nutrition coaching company that helps you change your belief system around what it means to be healthy…
And in this conversation with my friend and client Casey Strunk, we discuss the transformation that he’s undergone over the past 2 years having worked together.
While visually significant and remarkable, the depth of transformation that has transpired below the surface is that much more commendable and exactly what I want to share with you today.
Before success happens on the surface, it has to happen in the mind, and for Casey, it was simply a matter of acknowledging that he wasn’t living up to his potential, deciding to make a change, and then striving to get better every single day.
I hope you enjoy this conversation and don’t hesitate to let me know if you’d like to discuss working with us to help you do the same.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Do you know how nutrition experts always talk about how weight loss is about more than just calories in vs calories out? Well, in this episode we dive into exactly what that means and why our behaviors around food are actually the biggest limiting factors to our success.
If you don’t know who I am, my name is Ben Brown and I’m the owner of BSL Nutrition, an online nutrition coaching company that helps you change your belief system around what it means to be healthy…
Today I’m catching up with my friend Jared Hamilton, CEO of Hamilton Trained to discuss why your beliefs around food are getting in the way of your success.
In this episode, we talk about many of the deep and foundational factors at play for why we can have such a hard time losing weight despite “knowing what to do” and some of the powerful strategies we can employ to both identify and overcome these root behaviors.
Connect with Jared:
Hamiltontrained.com
https://www.facebook.com/groups/fatlosssimplified/?ref=share_group_link
Instagram.com/realjaredhamilton
https://www.tiktok.com/@realjaredhamilton?lang=en
https://www.youtube.com/jaredhamilton
https://podcasts.apple.com/us/podcast/dieting-from-the-inside-out/id1349300090
Connect with Ben:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
What if I told you that there were no rules when it comes to weight loss?
How would it make you feel if you knew you could eat literally anything you want and still make progress?
And what if I said the problem isn’t the food, it’s the way that we’re thinking about the food?
You’d probably say I was full of it…
If you don’t know who I am, my name is Ben Brown and I’m the owner of BSL Nutrition, an online nutrition coaching company that helps you change your belief system around what it means to be healthy…
And in this conversation with my friend Mike Millner, owner of POP, peak optimization performance, we discuss exactly why our Mindset plays such a pivotal role in our long-term weight loss success.
Mike shares with us his background and personal experience with yo-yo dieting and the all-or-nothing mindset and how his experiences and frustrations with the nutrition industry propelled him into a successful career helping other men and women, like him, change their relationship with dieting, with food, with their body, and with their unrealistic expectations around what healthy weight loss and body composition change actually looks like.
I hope you find this conversion as enlightening and motivating as I did.
Connect with Mike:
http://www.neurotypetraining.com
http://www.Instagram.com/coach_mike_millner
https://podcasts.apple.com/us/podcast/mind-over-macros/id1450288507
Connect with Ben:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
It’s back to reality for many of us parents…
And thank goodness for that!
As much as we enjoy the ability to spend time with kids, travel, and eat and drink galore…
The lack of consistency and structure can get old, real quick.
I think I’ve had alcohol and ice cream every single day over the past month.
And as much as I’ve enjoyed summer and had the opportunity to relax mentally, physically, and dietarily, I just don’t feel very good.
Literally, I feel like crap…
I’m putting on body fat, my sleep sucks, I’m more anxious, and I don’t feel like I’m living in congruence with my role as a coach.
So, now that I’m back from vacation, it’s time to get back into my routine….
And I thought you might like to join me?
Nothing fancy here, just re-establishing some of the structure that I know from years of experience will get me feeling better and start to move the needle.
Most importantly tough is NOT an all-or-nothing mindset around this process…
Just some daily behaviors that will allow me to literally check the boxes on my calendar to drive momentum:
- Sleep routine: go to sleep and wake up at the same time daily
- Movement: 10k steps per day
- Hydration: more water, less tequila
- Nutrition: 3-4 meals daily with no snacking in between (focus on protein at each meal)
Don’t get me wrong, for the beginner, each of these in and of themselves can take a significant amount of time to develop the skills to master, so perhaps just pick one.
The point here isn’t to overwhelm you, but to simply share that I too am just a regular guy who also has to give myself a good kick in the ass from time to time…
Despite what you might think, or see on social media, It’s not easier for me, I just have more practice than most.
But truly, these are the daily behaviors that I prioritize to help me “get back on track”.
There’s nothing magical about the process, other than actually committing to showing up daily.
Again, the importance lies in daily consistency, not dietary extremism.
You don't need to go keto, or gluten-free, or go crazy with your bootcamp classes, but you do have to do something different!
So regardless of how much travel you still have left, or the myriad of events that you want to let loose for, or that you just want to wait until the right time to get started…
Just know that you CAN still build momentum daily, even if it’s just a few daily behaviors to drive consistency above all else.
Subscribe to get the best (proven) tips from the worlds leading experts in health, fitness, and nutrition: https://goo.gl/DUuyC6
Helpful FREE Resources:
Fat Loss Fix Guide - 3 Simple Steps to Build your Unique Fat Burning Blueprint: https://bslnutrition.clickfunnels.com/optin-457843251610024749214 9 Best Pre-Workout Meals Guide -
Boost your Energy and Stimulate Faster Fat Loss: https://www.bslfuel.com/9-meals-for-energy
Ben Brown, Head Coach - BSL Nutrition ben@bslnutrition.com www.bslnutrition.com
Here's Where You Can Find Us Online:
Join our Smart Nutrition Made Simple Community where you can finally learn how to build a better body and create the energy to invest in your family without restrictive dieting through our Pure Science. Proven Results(TM) Process.
JOIN HERE:
https://www.facebook.com/groups/smartnutritionmadesimple
Website: http://www.bslnutrition.com
Supplement Shop: https://www.bslnutritionshop.com
Facebook: https://www.facebook.com/bslnutrition
Instagram: https://www.instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
BSLNutritionSmartNutritionMadeSimple
It’s back to reality for many of us parents…
And thank goodness for that!
As much as we enjoy the ability to spend time with kids, travel, and eat and drink galore…
The lack of consistency and structure can get old, real quick.
I think I’ve had alcohol and ice cream every single day over the past month.
And as much as I’ve enjoyed summer and had the opportunity to relax mentally, physically, and dietarily, I just don’t feel very good.
Literally, I feel like crap…
I’m putting on body fat, my sleep sucks, I’m more anxious, and I don’t feel like I’m living in congruence with my role as a coach.
So, now that I’m back from vacation, it’s time to get back into my routine….
And I thought you might like to join me?
Nothing fancy here, just re-establishing some of the structure that I know from years of experience will get me feeling better and start to move the needle.
Most importantly tough is NOT an all-or-nothing mindset around this process…
Just some daily behaviors that will allow me to literally check the boxes on my calendar to drive momentum:
- Sleep routine: go to sleep and wake up at the same time daily
- Movement: 10k steps per day
- Hydration: more water, less tequila
- Nutrition: 3-4 meals daily with no snacking in between (focus on protein at each meal)
Don’t get me wrong, for the beginner, each of these in and of themselves can take a significant amount of time to develop the skills to master, so perhaps just pick one.
The point here isn’t to overwhelm you, but to simply share that I too am just a regular guy who also has to give myself a good kick in the ass from time to time…
Despite what you might think, or see on social media, It’s not easier for me, I just have more practice than most.
But truly, these are the daily behaviors that I prioritize to help me “get back on track”.
There’s nothing magical about the process, other than actually committing to showing up daily.
Again, the importance lies in daily consistency, not dietary extremism.
You don't need to go keto, or gluten-free, or go crazy with your bootcamp classes, but you do have to do something different!
So regardless of how much travel you still have left, or the myriad of events that you want to let loose for, or that you just want to wait until the right time to get started…
Just know that you CAN still build momentum daily, even if it’s just a few daily behaviors to drive consistency above all else.
Subscribe to get the best (proven) tips from the worlds leading experts in health, fitness, and nutrition: https://goo.gl/DUuyC6
Helpful FREE Resources:
Fat Loss Fix Guide - 3 Simple Steps to Build your Unique Fat Burning Blueprint: https://bslnutrition.clickfunnels.com/optin-457843251610024749214 9 Best Pre-Workout Meals Guide -
Boost your Energy and Stimulate Faster Fat Loss: https://www.bslfuel.com/9-meals-for-energy
Ben Brown, Head Coach - BSL Nutrition ben@bslnutrition.com www.bslnutrition.com
Here's Where You Can Find Us Online:
Join our Smart Nutrition Made Simple Community where you can finally learn how to build a better body and create the energy to invest in your family without restrictive dieting through our Pure Science. Proven Results(TM) Process.
JOIN HERE:
https://www.facebook.com/groups/smartnutritionmadesimple
Website: http://www.bslnutrition.com
Supplement Shop: https://www.bslnutritionshop.com
Facebook: https://www.facebook.com/bslnutrition
Instagram: https://www.instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
BSLNutritionSmartNutritionMadeSimple
One of the most important lessons we’ve gleaned from the past few years is to be firm in our beliefs, our standards, and to have clarity in our values from which our decisions are made…
If you don’t know who I am, my name is Ben Brown and I’m the owner of BSL Nutrition, an online nutrition coaching company that helps you change your belief system around what it means to be healthy…
And in this episode, I’m sharing an interview I did with my friend Jay Campbell on his Fully Optimized Living podcast
In this conversation we get deep into a few specific areas, namely, how we have leveraged our LIFE F.O.R.C.E. core beliefs as the driving light behind our daily lifestyle and business decisions as well as how we’re building an incredible community of like minded individuals who are working to realign their daily lifestyle and decision making processes in order to create the life they envision for themselves
Additionally, we discuss how the last two years changed couples and families, for better and worse…
How to set non-negotiable boundaries around what’s important…
Why so many people hop from program to program with no real change…
This was one of the more candid and honest conversations I’ve shared publicly and I hope you find some value here-in.
And if you do, do me a favor and leave a 5-star rating, positive review, and share this with someone whom you think could benefit so we can help more people make smart nutrition simple..
Enjoy…
Subscribe to get the best (proven) tips from the worlds leading experts in health, fitness, and nutrition: https://goo.gl/DUuyC6
Helpful FREE Resources:
Fat Loss Fix Guide - 3 Simple Steps to Build your Unique Fat Burning Blueprint: https://bslnutrition.clickfunnels.com/optin-457843251610024749214 9 Best Pre-Workout Meals Guide -
Boost your Energy and Stimulate Faster Fat Loss: https://www.bslfuel.com/9-meals-for-energy
Ben Brown, Head Coach - BSL Nutrition ben@bslnutrition.com www.bslnutrition.com
Here's Where You Can Find Us Online:
Join our Smart Nutrition Made Simple Community where you can finally learn how to build a better body and create the energy to invest in your family without restrictive dieting through our Pure Science. Proven Results(TM) Process.
JOIN HERE:
https://www.facebook.com/groups/smartnutritionmadesimple
Website: http://www.bslnutrition.com
Supplement Shop: https://www.bslnutritionshop.com
Facebook: https://www.facebook.com/bslnutrition
Instagram: https://www.instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
BSLNutritionSmartNutritionMadeSimple
Just because we don’t generally support quick-fix dieting strategies doesn’t mean they can’t work when used in the right context.
Wedding
Summer beach vacation
Pool party
This is where the low-carb boot camp can come in handy…
(Credit to Charles Poliquin for teaching how to do this)
What is Low carb Bootcamp?
Carbohydrate elimination diet - typically things like bread, pastas, rice, potatoes, cookies/cakes, alcohol, and calorie infused beverages
Why do LCBC:
- Easy way to reduce calories and kickstart the fat loss/transformation process
- Simplify to follow dieting strategy
- Short-term, effective solution to losing weight
- Motivation is high for short periods of time, like prior to big events
Benefits/why it works:
- Drop body fat and water weight by reducing carbs (2-4% weight) - 4-8lbs for a 200lb person
- Reduced hunger and cravings when protein intake is high
- Decrease inflammation and a shift in healthy gut bacteria
- Improved insulin sensitivity and blood sugar management - more stable energy, better mental clarity
How to do it:
- Protein goal: minimum 1g per pound of ideal bodyweight
- Eliminate all sources of carbohydrates: bread, pasta, rice, potato, oats, fruits, pastries, sodas, alcohol, especially wheat, dairy, and sugar
- Eat unlimited fibrous vegetables, particularly leafy green veggies - broccoli, spinach, cabbage, zucchini, cucumber - aim for less than 50g-100g carbs per day primarily from veggies
- Add healthy fats: aim for 0.5g per pound of ideal bodyweight - avocado, nuts, salmon
- Drink at least 1/2 your BW in oz of water per day and ADD electrolytes
What to expect:
Expect to feel amazing.
Moving from the SAD diet to whole foods and low carb-based diet, you’ll experience:
more focus
more energy
better sleep
Increased satiety
Sample menu:
Meal 1 - grass-fed hamburger or lean steak with 1/2 avocado, sautéed spinach in butter
Meal 2 - Chicken thighs and asparagus cooked in coconut oil
Meal 3 - snack - celery sticks with almond butter or deli meat roll-ups in romaine lettuce with mustard
Meal 4 - Chicken breast or shredded cabbage coleslaw salad - use avocado oil mayo
Use essential amino acids intra-workout as well as whey protein post-workout weight glutamine and glycine
What to do after?
- Reintroduce carbs in the post-workout window - 40-60g of carbs in PWO meal - oats, rice, potato
OR
- Add carbs once per week as a “refeed meal” or day - about 50% more calories on that day - the leaner you get, the more carbs you earn on a daily basis and the better you’ll be able to use carbs for continued progress
- Add 1 higher carb meal every 5-7 days and as you lean out, reduce the number of days between higher carb meals
- Work up to at least 25% of your calories from carbs
Some feel better on a lower-carb diet but will need to make sure they’re consuming enough fats to offset the decreased calorie intake.
JUST BECAUSE YOU GOT LEAN USING A LOW-CARB APPROACH DOESN’T MEAN IT'S A SUSTAINABLE WAY TO MAINTAIN PROGRESS…
The metabolism is very adaptive and dynamic which is why most people benefit from slowly adding back in carbs and eventually leveraging carbs to their benefit while learning how to effectively maintain their calories.
Connect with Ben:
RESOURCES:
Purchase our Complete Essentials all-in-one exercise nutrition drink scientifically proven to boost energy and recovery: https://www.bslnutritionshop.com/
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
If you’re working to lose weight and you think you need to eat out of Tupperware containers and bring your food scale to restaurants in order to be successful, then you’re going to want to stick around…In this video, I’m going to show you the simple strategies we teach our clients so they can eat out, and enjoy the foods they want…yes, even dessert, while still losing weight.
If you don’t know who I am, my name is Ben Brown and I’m the owner of BSL Nutrition, an online nutrition coaching company that helps you change your belief system around what it means to be healthy…
And in this particular topic, we’re discussing how to navigate eating out without breaking the proverbial calorie bank.
Now, no one ever ate anything by accident…
And it’s pretty rare, at least if you’re fortunate enough to be listening to this, to have a time when you don’t have full control over the calories you choose to consume.
However, we’re all guilty of eating, and drinking, too much, especially when eating in restaurants in the company of friends and family members, be it a celebration or Taco Tuesday.
So, how do we eat out, without overdoing it on calories, while still being able to enjoy the food, the company, the dining experience, and getting the results we’ve been working hard for?
Listen to this podcast to find out.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
If you’ve been trying to lose weight and you’re confused about how many meals or snacks to be eating per day, then this episode of the Smart Nutrition Made Simple Show is for you…
For those of you that don’t know me, my name is Ben Brown and I’m the owner of BSL Nutrition. We are an online nutrition and fitness coaching company that helps you change your belief system around what it means to be healthy…
And in this particular case, it’s time to put to rest some of the conventional beliefs surrounding meal frequency and fat loss.
In this episode we’re going to discuss:
- some of the popular conventional wisdom around meal frequency
- My observations from coaching hundreds of clients over the past 15 years
- And what the science and our experience suggests is the best way to determine how many meals per day you should be consuming, why, and how to start to build the skills necessary to create your own personal meal scheduling system
Before we move further, I think it’s important to acknowledge why this even matters…?
I mean we’ve talked ad nauseum about the importance of just needing to create a calorie deficit for weight loss and so, it shouldn’t matter how many times per day we eat, whether it’s 2 or it’s 10, as long as we’re in a deficit, we’ll lose weight…right?!
And while theoretically this makes sense, in practice, it becomes a different story, because behaviorally, there are limitations to what we can realistically commit to WHICH IS WHAT MATTERS MOST.
Put differently, even if the science said that eating 6x a day was best, it wouldn’t matter because it's just not practical for the vast majority of us… and so, it’s important for us to titrate down the science to reasonable actions that help us develop skills to make consistent progress … which is what we’re all about here at BSL Nutrition.
So, back to the conventional wisdom…
We’ve heard that you need to eat 6x per day to “stoke the metabolism”
We’ve heard that you need to graze on small portions so you don’t over eat
We’ve heard that you shouldn’t eat breakfast
We’ve heard that breakfast is the most important meal of the day
We’ve heard that you should intermittent fast daily
We’ve heard that we should just have bars for breakfast and lunch and then have a “sensible dinner”
And the list goes on and on…
So it’s no surprise that we’re confused about which direction to go so we can finally figure out how to lose the weight once and for all.
And this is where we need to move from understanding the data to real-world decision-making.
For most of us listening to this podcast, there are a few fundamental things that are relevant when it comes to long-term weight loss and behavior change:
- We need to find realistic ways to manage our calorie intake daily without necessarily having to track every morsel of food consumed. Don’t get me wrong, we believe strongly that food tracking, for many, can be the highest ROI driver of creating more awareness around portion sizes and weight loss limiting behaviors but…We also fully acknowledge that for many, this can create undue stress and exacerbate unhealthy eating patterns, which is why we often both substitute these skills and/or help leverage the tracking to create the very skills I’m sharing with you today
- We need to learn how to build satisfying meals without worrying about overly restrictive food rules that are unrealistic to follow long-term or having to think incessantly about food all day long
- We need a manageable way to eat daily that gives us good energy, helps us control hunger from meal to meal, AND fits within our hectic daily lifestyle
All too often, especially based on the plethora of popular meal strategies I listed previously, we have the tendency to set ourselves up for disaster, usually by undereating from meal to meal, trying to consume too little for too many meals, or simply starving ourselves early in the day only to find ourselves overeating at night because we have no control over our hunger or fullness cues.
Imagine what it would feel like to be able to eat a reasonable amount of food from meal to meal, feel perfectly satisfied for 5-6 hours between meals without finding yourself consumed by thoughts of treats, snacks, or obsessively thinking about where your next meal is coming from, and have stable energy and experience healthy weight loss in the process…
If you’re a fan of 80’s hip-hop, then you’d know that De La Soul said it best in their popular album 3 feet high and rising with their song “3 is the magic number”.
It seems that 3-4 meals per day is the secret meal formula for finding your satiety sweet spot that will allow you to effectively manage your calorie intake enough to lose weight.
Let’s discuss why that is…
For many of us, the conventional wisdom around eating more times per day as a way to both control our calorie intake and stoke the metabolism has been commonplace, however, research suggests that this actually isn’t the case.
What happens when we eat more frequently? We just end up eating more calories…
Research shows that the more frequently a person eats, the higher their total calorie intake tends to be, and the greater odds they are overweight or obese. Research has confirmed that there is no metabolic or satiety advantage to eating 6 times a day vs. 3 times a day, and 3 meals work better for appetite control at an equivalent calorie level.
Additionally, it’s been proven that snacking doesn’t actually help you better manage your appetite from meal to meal, rather, it just seems to add calories to your total intake.
So you might as well do away with snacking as those extra calories aren’t doing you any favors.
The reason for this has a lot to do with our hunger and fullness hormones, particularly, leptin and ghrelin. Essentially, what we know is that we need to eat enough at meals to stimulate the hormones and the brain to sense fullness, adequate nutrition, and thereby stimulate satiety so that we can have stable energy, blood sugar levels, and experience fullness for 3-5 or more hours before our next meal.
And this is where developing the skills to effectively acknowledge and manage your hunger signals becomes paramount…
Eating a highly processed, highly calorically dense, and low fiber meal like Mcdonald's will have a very different hormonal impact on your hunger and satiety signals than something lower in calories and higher in both nutritional value and fiber, like a lean steak, potato, and bowl of fruit
But that’s a topic for another conversation as what you choose to consume at those meals will be the main determining factor in influencing your nutrition decisions later in the day, or the week, by virtue of how you feel from meal to meal.
If you’re currently only eating 2 meals per day coupled with periodic snacks throughout, then you may consider committing to 3 square meals with anywhere from 3-5 hours in between.
Similarly, if you find yourself grazing all day long and not really committing to any one meal, or perhaps just an oversized dinner and snacking until bedtime, then you should figure out how to build out more substantial meals early in the day to help curb the hunger and lack of control you may be experiencing at night.
And yes, if there’s any one clinical pearl that you can take away from this episode, it's that what you choose to eat, or not eat, strongly influences the decisions you make later in the day and thereby how you manage your calorie intake…. Which is why we almost always suggest you start with a protein-rich, satisfying breakfast.
Here’s how I’d suggest building out your framework to get started.
First, factor in a 12-hr window between the time you wake up and your last meal… let’s say 7 am to 7 pm as an example.
If you’re currently eating and snacking all day long, then you may want to start with 4 meals spread out evenly, say 8 am, 11 am, 2 pm, and 6 pm…
Or if you find you struggle to eat any solid meals except for dinner, you may just start with a solid breakfast, lunch, and dinner, say 8 am, 1 pm, and 6 pm. This might feel like you’re eating more earlier in the day, but it should also help curb the volume of food you consume later, thereby reducing your total calorie intake, which, as I said, is the name of the game.
Listen, this is going to take practice and commitment. You’ll need to experiment with what works best for you as it will take a couple of weeks for you to get comfortable with changing your eating patterns as well as start to observe how you feel from meal to meal.
Or, if that feels too overwhelming, maybe just start by adding a solid breakfast and not eating again until lunch…put that on repeat for a week or two until you get comfortable with it and then move to the next meal.
Or skip the mid-afternoon snack, or just add it to your lunch and see how you feel pushing through until dinner.
Regardless, there are a few things that you’ll want to pay attention to:
- Are you getting hungry from meal to meal? If so, great, that’s actually a really good sign that your hormones are functioning the way they should be. This is a perfectly normal and healthy feeling that you’ll need to get comfortable with experiencing as it is necessary when we’re working to lose fat and control our calorie intake. If you’re too hungry, try eating a bit more at your previous meal. If you’re not hungry, try eating a bit less
- Is it actually hunger you’re experiencing? Oftentimes, especially mid-morning or afternoon when we’re caught up in work stress, tired, bored, or fatigued - it’s actually just a way for our body and brain to find a more pleasurable stimulus, like going for the caffeine, sweet, or salty snacks. Pay attention to these feelings, check-in with yourself and how you feel, and perhaps opt to drink some water, have a stretch, go for a walk, or lay down for a few minutes instead.
- What pre-existing behaviors drive your food decisions? A glass of wine after a long day? A handful of chips or trail mix when you’re in-between zoom calls? The mindless snacking while Netflix and chilling after the kids go to bed?
The beauty of committing to actual structured meals without snacking in between gives you the flexibility and freedom to eat the foods you want within reason, as well as help you establish some very reasonable and healthy boundaries around the foods that probably aren’t helping support your health and weight loss goals.
And because you have a clear-cut framework around when to eat and the freedom to decide how many meals and when are best for you and your schedule, you can now start to put in the work around building out the most satisfying and nutritious meals for you…
So that you can stay energized, satisfied, and control your calories without worrying about restricting foods, skipping meals, being hungry all the time, or constantly stressing about what and when to eat next.
Hopefully, that helps settle some of the confusion around how many meals to be eating for weight loss and how to start to build out your individual meal structure and if you need any help, we’re always here to support you…
Appreciate you tuning in and I’ll catch you in the next episode.
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Yooooo! Welcome back to another episode of the Smart Nutrition Made Simple Show. In case you’re new to the show, I’m your host, Ben Brown, a nutrition & fitness expert, and owner of BSL Nutrition, an online coaching company whose mission is to help you change your belief system around what it means to be healthy…. And in this episode, I’m catching up with my friend David Lawrence. Owner of MECA - Michigan Elite Conditioning for Athletes and now co-owner of The Poliquin Group.
In this informal conversation, Dave and I chop it up around the nuances of running a business with a busy family life, how he built his business to what it is today, how he thinks about growth, change, and surrounding yourself with those that have complementary skills, as well as the profound influence that Charles Poliquin had on his life and career, not dissimilar to my own.
So without further ado, let’s jump into my conversation with Dave.
https://www.mecastrong.com/
https://www.poliquingroup.com/
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating, and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
RESOURCES:
Grab our FREE Fast Energy Fix Guide
Connect with Ben:
Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Today we catch up with my friend Alli Rizacos. Alli has spent her career in tech sales, working at Salesforce for many of those years. Last year she decided that she wanted to have success on her own terms and left the corporate world to start her own coaching business where she now specializes in imposter syndrome, specifically helping leaders at tech companies get clarity about what success looks like for them and the impact they want to have.
In this conversation, we discuss the often overpowering and inadequate thoughts and feelings that every one of us experiences with our jobs, our families, our health, and certainly our fitness and weight loss goals.
Alli shares the way these beliefs come to fruition, how to identify these powerful inner critics, and ways to start to create more realistic expectations through our daily actions and ongoing behaviors.
If you’ve ever felt like an imposter despite clear evidence that you’re not, then you’re going to love this conversation.
Episode Resources:
https://www.allirizacos.com/
https://www.linkedin.com/allirizacos
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
If you’re like most Americans, then you probably woke up on Monday, Feb. 14th, a little bit heavier than normal.
The Superbowl nosh, the drinks, and perhaps the “f-it” mentality that had you telling yourself, “I’ll just get back on track tomorrow”...
And there’s certainly nothing wrong with that, as many of our clients found themselves in that exact same situation as we worked through all of our check-ins this week.
The difference, however, is that our clients know full well that there are a number of things scale weight can and can’t tell us, and why weight alone is NOT a good indicator of progress from day to day.
If you woke up to a higher scale weight on Monday, here are 9 potential reasons why:
- You ate more carbs the day before
- You drank alcohol the day before
- You ate saltier foods the day before
- You had inadequate sleep
- You are dehydrated
- You are retaining water from menstruation
- You are stressed out
- You are constipated
- You weighed at a different time of day
You get the idea…
Note that I didn’t say that you gained body fat.
There are 2 things the scale weight CAN’T tell us from day-day:
-
Whether you’ve lost or gained body fat.
-
Your value and worth as a person.
There is no number that you could see on the scale that is as detrimental to your health and well-being as feeling ashamed about what you see…
Stressing about a number day-day is worse than the foods you consumed to contribute to that number.
Instead, please understand that scale weight is simply a reflection of the choices you made and is nothing more than a tool to help you establish awareness and accountability so you can make better choices in the future.
And oftentimes, our perception of what we think we should see on the scale is completely unrealistic and unattainable…
Instead, we should be leveraging pictures, circumference measurements, how our clothes fit, our energy levels, and our relationship with food, our friends, and family, as driving factors in how much progress we’re actually making.
If you’ve had a tumultuous relationship with the scale and feel like the quality of your day is predicated on seeing a “good” or “bad” number, then it’s time to re-evaluate your behaviors and establish how to create more positive change.
The only way to do this is to learn how to interpret how and why your body does what it does, based on ongoing guidance and feedback…
And this is what we teach you in our Smart Nutrition Nutrition Coaching Program as part of our Systemic Health(™) Coaching Process.
It’s the only program that helps you create a paradigm shift from restrictive behaviors to health freedom through the convergence of health goals, lifestyle, and sustained success that guarantees results.
We leverage the science of real-world data, the psychology of behavior change, and the art of coaching to help you create the flexibility and freedom in your life to get the results you need while living the life you want.
If you want to learn how to love what you see on the scale, then just reply back to this email and we’ll schedule a time to chat. Assuming the program feels like a great fit for you, then I’ll invite you to join and we’ll get started right away.
RESOURCES:
Grab our FREE Fast Energy Fix Guide
Connect with Ben:
Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Episode Resources:
Website: https://www.duxata.com
Facebook: https://www.facebook.com/groups/productivecoaches
Instagram: https://www.instagram.com/zachmobius/
Connect with Ben:
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
RESOURCES:
Grab our FREE Fast Energy Fix Guide
Connect with Ben:
Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Welcome back to another episode of the Smart Nutrition Made Simple Show. As always, I’m your host Ben Brown, a nutrition & fitness expert and owner of BSL Nutrition, an online coaching company whose mission is to help you change your belief system around what it means to be healthy…
And in today’s episode, I’m actually going to shift the context of the conversation away from nutrition and health to that of relationships, personal growth and acceptance, as well as that of personal and parental responsibility…
At the time of this recording, the deaths of the Uvalde Texas children's massacre have been weighing heavily on my mind…
As a man and father, and as the frequency and severity of these inhumane events continue to grow, I can’t help but wonder what’s happening to our young men today…
I can’t help but wonder about the impact on the mental health of these kids and the pain they must be experiencing to not have any type of positive role model in their lives.
Politics aside, we need more men to stand up, to show up, to set an example for what's right and wrong, and to teach young men how to be hard-working, responsible, capable, and upstanding citizens and adults.
This was the conversation that today's guest, Mike Liguori, and I just had as we wrapped up our interview and that I felt compelled to comment on…
And while I realize that this is outside the scope of our typical eat less and exercise more jargon, all of that clearly pales in comparison to the epidemic of fatherless homes our country is experiencing.
I just know that we can and need to better, on so many levels.
Now, speaking of men and fathers, Mike is also the author of the book The Road Ahead and Miles Behind, A Story of Healing and Redemption Between Father and Son.
His book tells the story of a cross-country road trip taken during the middle of the COVID-19 pandemic and the intricate yet beautiful nature between a father and son looking to reconcile their differences and amend a challenging past.
Having had the privilege of reading The Road Ahead and Miles Behind, I can tell you it is full of inspiring moments and perspectives that demonstrate the healing power of hard conversations with those you love. It's a story that will remind you it's never too late to have something with your parents.
I hope you enjoy this episode as much as I did and please please share this with someone close to you whom you think could benefit.
Website: mikeliguori.com
Instagram: @mike.liguori
Amazon: https://amzn.to/3GYdfKF
Barnes and Noble: https://bit.ly/3EasdLr
Connect with Ben:
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/
Connect with Dr. Mike T. Nelson:
Website: https://miketnelson.com/
Check out Dr. Mike T. Nelson's Flex Diet Certification Course: https://flexdiet.com/
Connect with Ben:
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
RESOURCES:
Grab our FREE Fast Energy Fix Guide
Connect with Ben:
Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
Hello there my friend and thank you for tuning into another episode of the Smart Nutrition Made Simple Show. In case you’re new to the show, I’m your host, Ben Brown, a nutrition & fitness expert, and owner of BSL Nutrition, an online coaching company whose mission is to help you change your belief system around what it means to be healthy…. And in this episode, I’ll help you do that by breaking down 3 incredibly common but overlooked obstacles we encounter when it comes to realistic weight loss. Now, this was an interview I did with my friend Elliott Shackne on his Leaner after 40 podcast that I wanted to share with you here. Specifically, I’ll discuss 3 major components of both psychological and physical change and how these can inhibit our long-term progress. As always, I appreciate your tuning in and I hope you enjoy the conversation. RESOURCES: Grab our FREE Fast Energy Fix Guide
Connect with Ben:
Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
PJ is a NASM-CPT and NASM-CNC and holds a Bachelor of Science in Health & Sports Studies from Miami University (Oxford, OH). He has 23 years of industry experience as an in-person trainer, online coach, writer, and content creator. His work has been featured by T-Nation, Men’s Health, Women’s Health, Men’s Fitness, LiveStrong, and Vanity Fair. He also serves as the health & fitness correspondent for 700 WLW radio in Cincinnati.
He helps busy, real-world people revive their fitness & physiques using an evidence-based, honest, “no-frills”/“tell it like it is”/unfiltered/“what you need to hear and not what you want to hear” approach which is heavy on accountability, continuing education, and the formation of new habits. His ultimate goal for all of his clients is for them to adopt a new fit identity and lifestyle where training and nutrition serve as force multipliers in their lives.
For information on his coaching program and services, visit http://www.revivefitnesssystems.com
Episode Resources:
Website: http://www.revivefitnesssystems.com
Facebook: http://www.Facebook.com/coachpjstriet
Instagram: http://www.Instagram.com/pjstriet
Connect with Ben:
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
RESOURCES:
Grab our FREE Fast Energy Fix Guide
Connect with Ben:
Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
I can confidently say that we’ve all felt varying degrees of anxiety at one time or another or perhaps it’s something you try and effectively manage on a daily basis. Despite what we may have experienced, there’s actually a myriad of different types of anxiety that are biologically programmed as part of our innate survival mechanisms… However, not all anxiety is normal, not all anxiety is controllable, and understanding the internal and external contributors becomes the best way to identify and better manage these emotions…
And that’s what we’re discussing on this episode of the smart nutrition made simple show.
I’m thrilled to welcome back on the show Dr. Brianna Diorio coming off her recent graduation with her Ph.D. degree in Integrative Medicine with an emphasis on anxiety, a commonly misunderstood emotion.
In this episode we delve into the complex nature of anxiety, the different types and severity of anxiety, the common contributors, and the integrative approach for dealing with and mitigating the emotions that we all deal with on a daily basis.
We discuss the role of our lifestyle and nutrition on our gut and brain health as a prerequisite for helping to regulate many of the emotions that we qualify as “anxiety” and we talk about setting a great example for kids on how to leverage nutrition, physical activity, supplementation, media, and the role of the home environment to build resilience in our children.
I share some of our home practices on how to create, what we perceive to be, a healthy balance of nutrition practices and the dynamic between my wife, the differences in the kids' palates, and the role foods play in emotional, community, and cultural health.
Lastly, Brianna shares some useful strategies for managing anxiety, checking in with ourselves around the emotions we experience, what we allow in our lives that don’t serve us, as well as some complementary and alternative medicines.
I hope you guys enjoy this conversation as much as I did and without further ado, here’s Dr. Brianna Diorio…
Episode Resources:
Brianna Approved Podcast: https://podcasts.apple.com/us/podcast/brianna-approved/id1553303446
Website: https://www.briannadiorio.com/
Instagram: https://www.instagram.com/briannadiorio/
Connect with Ben:
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
RESOURCES:
Grab our FREE Fast Energy Fix Guide
Connect with Ben:
Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
From 382 pounds to below 230, this nurse and now, health coach has transformed his life, his habits, and his mindset around what it takes to make long-term weight loss change.
In this episode of the Smart Nutrition Made Simple show, he’s going to share how he did it, the beliefs that help reinforce his lifestyle changes, and how you are just as capable of doing the same.
I’m excited to share this conversation with Chase Smith, a full-time traveling emergency department nurse, from Virginia, who became a health coach after my own health journey of losing 150 pounds.
Chase shares the details of his weight loss journey including:
- How he leveraged calorie tracking to move the needle
- Why it’s important to follow the right people on social media and maintain realistic weight loss practices
- How he toggled between lower calorie dieting and maintenance to help facilitate continual weight loss by supporting his metabolism
- How he allowed and leveraged flexibility and freedom by following the 80/20 rule of nutrition
- What Chase has needed to do to not only maintain his weight but how he has shifted his focus away from scale weight to performance related goals
Ultimately we break down the daily habits and principles that can contribute to a healthy balance of progress while navigating the real-world that we all want to be able to participate in. We discuss Chase’s history of binge eating and consistently doing the daily work to maintain a healthy relationship with food and some of the ancillary factors that contribute to body composition changes above and beyond just calories in and calories out.
Enjoy!
Episode Resources:
Website: https://www.chasinghealthllc.com/
Facebook: https://www.facebook.com/chase.e.smith
Instagram: https://www.instagram.com/changing_chase/
Connect with Ben:
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
RESOURCES:
Grab our FREE Fast Energy Fix Guide
Connect with Ben:
Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
What if our ability to grow, personally, professionally, and emotionally was limited by pre-programmed beliefs from our childhood, from our society, and from a lifetime of conforming to who we think we should be rather than who we could be?
What if we could de-program our belief systems so that we could start to embrace a life without limits?
That’s what we’re discussing on this episode of the Smart Nutrition Made Simple Show
The story you're telling yourself right now about who you are...is a LIE….
At least that’s what today’s guest, Tyler Wall has to say about the version of your life that exists as you are, right now.
Tyler, and his business, contrast by design, helps you not only bridge the gap to where you can be, but also knock down the walls that have been keeping you stuck so you can truly experience the infinite world all around you.
In this conversation, Tyler and I discuss our backgrounds in Strength and conditioning, nutrition coaching, searching out mentors, and the desire to embrace discomfort as a necessity in our lives to stimulate growth.
We discuss the programming of our belief systems and how to open the door for personal and professional growth by learning to question those potentially limiting beliefs.
Tyler is a multi-passionate entrepreneur who is curious about all things related to human beings and empowerment - be it physical development and abilities or mental models and different avenues of psychology.
Tyler has an extensive background and an array of certifications in NLP, hypnotherapy, strength and conditioning, and sports rehab. He's on a mission to help people uncover the facets of their lives and minds that are holding them back, and step into the absolute best version of themselves in their business and life.
This was hands down one of the most enlightening conversations I’ve had on the show and am confident that you’ll enjoy. Here…we…go…
Episode Resources:
Website: http://contrastbydesign.com
Facebook: https://www.facebook.com/tylerjameswall/
Instagram: https://www.instagram.com/tylerjameswall
Connect with Ben:
RESOURCES:
Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
RESOURCES: Grab our FREE Fast Energy Fix Guide
Connect with Ben:
Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
RESOURCES:
Grab our FREE Fast Energy Fix Guide
Connect with Ben:
Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
Each of us has an internal alarm clock called The Circadian Cycle. This “clock” like biochemical mechanism relies on light, hormones, and energy input and output to function 24 hours a day.
What we don’t realize is that the regulation of this circadian rhythm not only determines our sleep quality and quantity, but also significantly influences our hormone production, blood sugar regulation, brain and joint recovery and repair, our ability to burn fat and build muscle, ability to manage hunger and carvings, mood, cognitive function, immune system health, and the list goes on and on…
In a world of quick fix, magic bullet mentality, if there truly was a secret to how to live a longer, more energetic, and leaner life, it would be to optimize your sleep.
Today we dig into the core pillars of building an effective sleep routine with my friend and sleep expert Nick Riell.
In this episode we discuss:
- How much sleep do we need on a daily basis and 4 factors to consider when assessing the quality of sleep that we’re getting
- Sleep consistency and how to take back control of your schedule so that you can start to shift your sleep habits in your favor
- The morning and the evening recharge - 2 fundamental times to set the stage for a perfect nights sleep by implementing a few specific behaviors that will help you immediately improve your sleep
- And how what and when we eat can greatly impact our sleep quality
While we all know sleep is an important factor for health, I can confidently say that if more people truly prioritized their sleep by implementing even just a few of the tools that Nick and I discuss in this episode, we would be a much healthier population.
So without further ado, let’s jump in...
Connect with Nick:
Sleep Secrets Group: https://www.facebook.com/groups/therealsleepsecrets
Facebook: https://www.facebook.com/nick.riell
Instagram: https://www.instagram.com/nickriell/?hl=en
Connect with Ben:
Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
It’s not uncommon for us to use calorie-tracking apps as a means to collect data around our calorie and macronutrient intake, how to factor in our movement, our sleep, and help us create more awareness around our existing nutrition and lifestyle behaviors.
It’s no secret that we’re huge fans of this data collection process in our Smart Nutrition Coaching Program to help our clients get great results.
But, as with everything, the devils in the details, and if you aren’t aware of some of the inherent errors in this data collection process, you could easily find yourself spinning your wheels…
In this episode I’ll break down 5 reasons why your calorie tracking apps can be deceptive and exactly what you should be looking for to ensure you’re not wasting your time.
If this is your first episode, thanks for being here, and if you’ve been a long time listener, always great to have you back and I applaud you for caring enough about your health to take the time to learn…
It’s the best and the only way for us to be in control of our health, set an example for our friends and family, and invariably help make the world a better, healthier place.
Let’s go ahead and jump in...
RESOURCES:
Grab our 9-Best Pre-Workout Meals Guide - https://www.bslfuel.com/9-meals-for-energy
Connect with Ben:
Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
RESOURCES:
Grab our 9-Best Pre-Workout Meals Guide - https://www.bslfuel.com/9-meals-for-energy
Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com
Connect with Ben:
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating, and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
Episode references:
If you want to know more about the potential benefits of intermittent fasting, then you can listen to episodes: episodes #113, #90, #77, #70, #68
If you want to know more about Chrononutrition and the impact of when we eat, make sure to check out episode: episode #98
And if you want to know more about how to build out the family friendly meal, then check out episode #124
Breakfast Meta-Analysis:
https://f1000research.com/articles/9-140/v3?fbclid=IwAR0DtAZFcN-GVEb2MR9PVRqsr-O0mrUONJtPOjfhQLcjxhX1pkPUAFzU4aY
Connect with Ben:
Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
In this episode of the Smart Nutrition Made Simple show I catch up with health and nutrition expert Ryan Kennedy for a candid conversation on a myriad of health related topics, including the importance of optimizing digestion, various ways to engage in physical activity throughout the day, despite a busy schedule, the power in stacking your habits as you learn and grow, and much much more.
Ryan is a Functional Medicine Practitioner, Traditional Naturopath, and Board-Certified Clinical Nutritionist who takes a holistic approach to help his patients improve their health by utilizing results-based natural therapies. Unlike addressing symptoms like conventional medicine, Ryan uses a multi-dimensional approach to address the root cause and enhance your body's ability to heal.
Enjoy!
Connect with Ryan:
https://www.ryankennedyhealth.com/
https://www.facebook.com/groups/ryankennedyhealth
https://www.instagram.com/ryanckennedy/
Connect with Ben:
Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
One of the things I enjoy the most about this podcast is having the opportunity to connect with other like minded professionals who have a strong passion for teaching other’s how to prioritize their health & fitness.
Today I catch up with my friend Brian Pannuzzo, for an inspiring conversation about how he left a 20 year, seemingly successful, wall street career to instead coach other men in their health, marriage, mindset and relationships.
You’ll hear right away that Brian and I are speaking the same language on so many levels as it relates to career and life priorities, how to lead by example for our family and our community, how to choose better without feeling the need to ever be perfect, and why it’s never too late to choose to make positive change in your life.
I hope you Enjoy this conversation as much as I did!
Connect with Brian:
The Success Lift Blueprint: https://www.thesuccesslift.com/blueprint-1
Instagram - https://www.instagram.com/brianpannuzzo/
Connect with Ben:
Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com
Join our Nutrition Community: https://www.smartnutritionmadesimple.com
Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com
Connect with us on Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
Brandon LaRue is a man with many commas. Husband, father, coach, athlete, entrepreneur, author, outdoorsman, and surely, many more commas to come.
In this episode, Brandon and I discuss many of the life lessons that come from entrepreneurship, athletics, fatherhood, and personal and professional growth.
If you’re a parent, a business owner, a coach, and/or just looking to learn from others' valuable experiences, then this episode is for you.
Enjoy!
Episode Resources:
http://www.wellbuilthumans.com
http://www.facebook.com/wellbuilthumans
http://www.instagram.com/wellbuilthumans
Also under the Well Built Humans brand is Well Built Kettlebells (www.wellbuiltkettlebells.com) and Well Built Supplements (www.wellbuiltsupplements.com)
Connect with Ben:
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
Most of us think that if we eat less and work out more we will lose weight, but that’s simply NOT the case. In fact, doing so is often a recipe for weight gain. Why? Well, the answer lies in understanding the metabolism and what it takes to function optimally.
If you’re curious about how the metabolism really works, you’re struggling to lose weight and can’t figure out why, or if you’re simply interested in optimizing your metabolic health, then you need to check out my podcast with Dr. Jade Teta.
If you can remember that the metabolism is simply a stress barometer, you can start to understand why it runs into problems very quickly when you don’t let is seek its natural balance.
Dr. Teta is an integrative physician, highly sought after expert in the realm of metabolism and self-development and author of the best-selling books The Metabolic Effect Diet, Metabolic Aftershock and Lose Weight Here. He spent the last 25+ years immersed in the study of strength and conditioning, hormonal metabolism and the psychology of change and success.
Additionally, Dr. Teta is the founder and creator of Metabolic Effect, an international health and fitness company, as well as the creator of Jade Teta, LLC, where he combines his knowledge of fitness with his expertise in self-development and mindset change.
During our extremely informative discussion we take a deep dive into metabolism, why metabolism is so important, the ideas of metabolic damage, metabolic compensation, and metabolic resistance, why we experience weight-loss resistance and how to adjust our nutrition, exercise, and mindset in order to help our metabolism function the way it’s supposed to function. Dr. Teta also shares both subjective and objective tools to help identify and overcome common metabolic issues many of us are struggling with on a daily basis. I guarantee this is a podcast that you will not want to miss.
In this episode, I have a conversation with James LaValle about his unique expertise in personalized integrative therapies that he uses to uncover the underlying metabolic issues that keep people from feeling healthy and vital.
We’ll discuss his Metabolic Code testing methodology as a framework for identifying the biggest limiting factors, with nutrition, physiology, and behavior, that are keeping us from feeling and performing our best, and how to approach progressive, systematic, science-based, behavior, nutrition, and lifestyle change.
Enjoy!
Episode Resources:
Website: https://www.jimlavalle.com/
Facebook: https://www.facebook.com/Jim-LaValle-169566756447190/
Twitter: https://twitter.com/jimlavalle?lang=en
Connect with Ben:
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
One of the first tools that we tend to gravitate towards when we’ve committed to a weight loss program is some sort of cardiovascular exercise, like jogging, peloton, Bootcamp classes, and/or some sort of circuit style training.
Many of us have this perception that if our heart rates are elevated, if we’re sweating, and we’re out of breath, then we’re burning more calories and therefore, burning more fat… Unfortunately, that’s simply not the case.
Indeed, we may be, in fact, burning more calories during that specific bout of exercise, but of more significance is how our body actually responds to the increase in calorie expenditure, which is really quite fascinating.
By the end of this discussion, I’m going to show why doing more cardio could actually be holding you back from your fat loss goals and why the least intense form of exercise may actually be your best tool for improved body composition and health.
Enjoy!
Resources:
- Fat Loss Fix Guide: http://www.fatlossfixguide.com
- Free Nutrition Community: http://www.smartnutritionmadesimple.com
- Youtube page: http://www.smartnutritionmadesimpleTV.com
Connect with Ben:
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
In this episode I’ll share the many reasons (brain, body, soul) that committing to family meals can be one of the single best tools to help your children become confident, healthy, communicative, and emotionally stable individuals.
We’ll discuss some of the research around why having frequent family meals is so valuable for not only our kids, but for our family dynamic, as well as the numerous life-long health benefits that eating together can impart.
Additionally, I’ll break down the PFC (protein, fat, carb) framework that we, as a family, use to help us create quick, easy, and nutritious meals that the whole family can enjoy.
Enjoy!
Resources:
Recipe Guide: https://docs.google.com/document/d/1BSx9VdCX1wnBFp6ZI85x0NiVM38809hPcRHKj_csyuc/edit?usp=sharing
Weekly Shopping/Meals Planner: https://www.ithinkwecouldbefriends.com/2018/09/27/simple-easy-meal-planning-free-printable/
- Fat Loss Fix Guide: http://www.fatlossfixguide.com
- Free Nutrition Community: http://www.smartnutritionmadesimple.com
- Youtube page: http://www.smartnutritionmadesimpleTV.com
Connect with Ben:
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
In this episode I answer a few questions, including:
- My current macros and photoshoot prep
- How much weight should someone be losing when dieting?
- How to handle sweet treats when in a calorie deficit: Trigger foods and buffer foods
Resources:
- Fat Loss Fix Guide: http://www.fatlossfixguide.com
- Free Nutrition Community:
- http://www.smartnutritionmadesimple.com
- Youtube page: http://www.smartnutritionmadesimpleTV.com
Connect with Ben:
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
You Screwed Up, Now What?
The day started great, you’re making good decisions, you know what you’re supposed to do, and then all of the sudden, in a moment of stress, of angst, of anger, of sadness, or of celebration, you eat or drink something that wasn’t part of the plan.
Oh no, “I blew it” you tell yourself…
Followed by, “well, I already had something off plan, so I might as well have something else” until it’s snowballed into a soup du jour of higher than desired calories that leave you feeling frustrated, guilty, embarrassed, and either on the brink of, or fully committed to saying “screw it all”, I’ll start again tomorrow, or Monday or “this diet sucks” and “It’s just not working for me” and absolving yourself completely from all responsibility.
We’ve all been there.
Instead of throwing in the proverbial diet towel, here are a few easy to implement mindset shifts that can help you get back right on track, as soon as your very next meal.
Enjoy!
Resources:
- Fat Loss Fix Guide: http://www.fatlossfixguide.com
- Free Nutrition Community: http://www.smartnutritionmadesimple.com
- Youtube page: http://www.smartnutritionmadesimpleTV.com
Connect with Ben:
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
If you’re serious about living a long, healthy, and perhaps lean life, then there’s a few fundamental nutrition principles that will serve you well as you age.
For many, what once worked well in our youth to support lean muscle mass and improved body composition no longer serves us as our lifestyle, hormones, food preferences, and stress levels change.
Aging healthfully means proactively fighting against the common triggers that can cause excessive fat gain, reduced muscle mass, poor hormonal and digestive health, as well as reduced cognitive function by focusing on quality nutrition and the RIGHT ratios of macronutrients.
In this conversation, I’ll lay out the best foods, and amounts necessary to help support healthy body composition as we age in addition to some actionable tools to help you immediately apply the nutritional guidelines discussed.
Enjoy!
Resources:
- Fat Loss Fix Guide: http://www.fatlossfixguide.com
- Free Nutrition Community: http://www.smartnutritionmadesimple.com
- Youtube page: http://www.smartnutritionmadesimpleTV.com
Connect with Ben:
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
Undergoing nutrition change is difficult, no doubt about it. Not only can it feel challenging to consistently make better food choices, but navigating the dynamics of family and social support can absolutely make or break your success.
If you’re working to make change in your life including changing your nutrition and eating behaviors, then you need to plan for success, which includes having a clear cut plan of attack for WHEN friends and family consciously or unconsciously try to sabotage your success.
In this episode I’ll lay out how to plan for success so that you can learn how to navigate these often challenging and stressful situations.
Enjoy!
Resources:
-
Fat Loss Fix Guide: http://www.fatlossfixguide.com
-
Free Nutrition Community: http://www.smartnutritionmadesimple.com
-
Youtube page: http://www.smartnutritionmadesimpleTV.com
Connect with Ben:
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
Learning to make better nutrition decisions, consistently, is much like learning how to play an instrument. At first, you’re going to suck, but with time, dedication, and practice, you’ll improve to the point where you’ll actually be somewhat competent and maybe even get pretty good.
But without any formal training, thinking that you’re going to be a concert pianist is delusional, much like the ways in which we approach our weight loss goals. You can’t undo a lifetime of bad habits in a 7 day day juice cleanse or a 30-day challenge.
Instead, you need to develop the skills and fundamental tools necessary to make long-term change, including how and Why you’d want to learn how to track your calories and your macronutrients...and that’s what we’re discussing on this episode of the Smart Nutrition Made Simple Show.
Resources:
Connect with Ben:
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
We all deal with stress and difficult times, and there’s no such thing as a “perfect week” or a perfect day or even perfect foods… and oftentimes we find that our daily responsibilities can mount to so much pressure that we’re often left saying “screw it” to the health priorities that we KNOW we need in place if we ever want to get to and/or maintain our health goals…
The consistent sleep
Balanced meals
Daily movement
Instead of saying screw it, and I’ll just start again Monday, it’s important to reframe how we think about and react under these circumstances, because, well… they’re inevitable.
And that’s what we’re discussing on this episode of the Smart Nutrition Made Simple Show
Connect with Ben:
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
In this week's episode, we'll be discussing how to eat for your body type.
Specifically, we'll review:
- Does your Somatotype (body shape, muscle mass, fat storage tendencies, etc) require you to eat a certain way?
- How we store body fat as an indicator of how well/poorly you’re responding to your calorie/macronutrient intake.
- My Foundation 4 Framework - 4 Simple steps to help you improve your nutrition habits throughout the day that will help you better regulate blood sugar, support lean muscle mass, boost energy, improve cognitive function and emotional well-being.
If you want a more individualized approach to your nutrition as well as glean a better understanding of why it may be harder for you to lose fat than the next guy, then this episode is for you.
Resources:
Fat Loss Fix Guide - https://bslnutrition.clickfunnels.com/optin-457843251610024749214
Connect with Ben:
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
Achieving a healthy body composition by losing fat and gaining muscle involves periods of eating at a calorie deficit coupled with periods of maintenance and perhaps surplus.
Most people that want to lose fat attempt to create a caloric deficit year-round only to end up failing time and time again...mostly because they over restrict.
Nonetheless, if you’re going to change your body composition, it’s imperative you have the nutritional tools and skills to effectively create and maintain a calorie deficit, strategically, and successfully, so that you can lose the weight and keep it off in a healthy way.
That’s what we’re discussing on this episode of the Smart Nutrition Made Simple Show
Resources:
Fat Loss Fix Guide: https://bslnutrition.clickfunnels.com/optin-457843251610024749214
Connect with Ben:
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
The time of day that you train is something that most people have never taken into consideration… rather, it’s simply been a function of when you have time, which absolutely makes the most sense.
However, recent research points to an optimal time to train that can:
boost performance
slightly increase strength gains
significantly increase the rate of muscle growth
But despite what the research says, does that mean it’s going to be the best time for you?
That’s what we’re going to discuss in this episode of the Smart Nutrition Made Simple Show.
Resources:
Dynamic Warm-up: https://youtu.be/br8jXp8M77Y
Pre-Workout Nutrition Guide: https://www.bslfuel.com/9-meals-for-energy
Connect with Ben:
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
In this episode we discuss: How about we build out a perfectly balanced meal together?! Checking off the Macro boxes: Protein, Carbs, and Fats -How much do we need?
Shopping and Prepping for Simplicity AND Taste
Spicing up your Meals for Flavor without the Fat
Building nutrition skills development vs. diet culture
Connect with Joey:
Facebook: https://www.facebook.com/h3living
Instagram: https://www.instagram.com/joeyszolowicz/
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
In this Podcast Q&A session, we’ll discuss my stance on diet soda, tips to stay on track during vacation and intermittent fasting, specifically for women.
I hope you enjoy!
Resources:
Previous podcast episodes discussing Intermittent Fasting:
Episode 98: Chrononutrition: How the Science of Meal Timing, Macro’s, and Meal Frequency Impacts our Metabolism with Danny Lenon
https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234?i=1000469342278
Episode 90: The Impact of Meal Frequency and Timing on Weight Loss and Human Health
https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234?i=1000463949724
Connect with Ben:
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
The Keto Diet has absolutely stormed the dieting world over the past several years as one of the most popular dieting methodologies out there. But what is it about the Ketogenic Diet that has people so excited to drop their carbs and ramp up their saturated fat intake? And how effective is it really when it comes to improved health and faster fat loss?
That’s what we’re discussing on this episode of the Smart Nutrition Made Simple Show.
Resources:
A Beginners Guide to Ketogenic Dieting
https://www.bslnutrition.com/ketogenic-diet-guide/
Connect with Ben:
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
If you value your time, your worth, and want to be as efficient and productive as possible, then you need to create a system for not only prioritizing your nutrition and fitness but your sleep, stress and recovery. Today’s guest, Nate Palmer has done just that. Hang with us as we discuss how to create a high ROI routine around your daily meals and routines to optimize your energy and productivity, through easy and efficient planning and structure so that you too can build a million dollar body.
Nate Palmer is highly passionate about helping humans perform at a higher level. He also happens to be a dad, husband, and the #1 bestselling author of Passport Fitness and The Million Dollar Body Method. Nate helps business owners and entrepreneurs improve their physique, finances, and family time using fitness and nutrition as force multipliers. Find out how to get fit by first maximizing your energy quickly and easily. n8trainingsystems.com.
Resources:
The Million Dollar Body Method FREE Calendar
https://million-dollar-body.mykajabi.com/calendar
Connect with Nate:
Facebook Profile: https://facebook.com/n8palmer
Facebook Community: https://n8trainingsystems.com/group
LinkedIn: https://linkedin.com/in/n8palmer
Twitter: https://twitter.com/n8training
Instagram: https://instagram.com/n8training
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
Complete Essentials - 20% OFF (your first order)
Use discount code at checkout: “SNMSPodcast”
Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners):
LINK:https://wellevate.me/benjamin-brown
Just click on the “Create an Account” link below the sign in button.
Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients.
What happens when you're doing everything "right" but not getting the results you want?
In this episode, I'll discuss 3 crucial factors to consider when working to lose weight, including:
1) Why exercise is NOT a very good weight loss tool
2) Food quality vs. food quantity, for example, why eating "healthier" isn't always better
3) How you track your weight loss could be deceiving you
AND, I'll share ONE strategy that I've used with 100's of clients (and 1000's of pounds of fat loss) as the #1 driver long-term and sustainable fat loss success so make sure you listen until the end and I hope you learn a lot!
Resources:
Here are More Ways to Connect with Ben and the BSL Nutrition Community:
Facebook Profile: https://www.facebook.com/benjamin.brown.146/
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
In my first podcast back after a bit of a hiatus, I wanted to share a recent interview I did with my friend Alvin Laxamana on his All Things Fresh Podcast. Now I’ve created over 100 episodes here that share the knowledge, wisdom, background, and expertise from other health and fitness professionals, but in doing so, have held back my own story and experiences that I think you may find insightful. So, moving forward part of my mission is to continue to provide as much value and real world experience by sharing more of the lessons that I’ve gleaned as I approach close to 20 years as a coach.
And it all starts today, so I hope you enjoy and stay tuned for more helpful content from myself, other experts in the field, and hopefully through sharing more of my journey, you can truly see that making Smart Nutrition decisions isn’t always easy, but it can be simple.
Resources:
Here are More Ways to Connect with Ben and the BSL Nutrition Community:
Facebook Profile: https://www.facebook.com/benjamin.brown.146/
Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple
Instagram: https://instagram.com/bslnutrition
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
What are the life circumstances that drive a skinny kid to join the marines, get in the best shape of his life only to end up sacrificing his health for his work and family, ultimately getting lost down the road of what’s considered normal in today's low societal standards?
Today we bring on BSL Nutrition coaching client Gabriel Daley, to discuss the fitness and nutrition journey that led him from peak physical condition in the marines to a type 2 diabetic father of 6 struggling to perform the way he knew he could. Over the past 6 months, Gabe has transformed his physique, overhauled his nutrition, overcome type 2 diabetes, and become the father, husband, and leader that he always knew he could be by investing in himself and his future.
Gabe’s story will help you realize that you’re not alone in the struggles that we all feel day-to-day and that through structure, commitment, daily consistency, and gradual change, you are just as capable as anyone else to make profound change in your life.
It’s a pleasure and honor for me to be able to share this interview with you and I hope you enjoy it and learn as much as I did. If you did, then please leave a 5-star review and a positive rating, and share this with someone whom you think needs some motivation and inspiration right now. And if you’re ready to talk about how to make a hard pivot with your nutrition and fitness and you want the no BS, step by step approach to get you there, then let’s chat. Just schedule your free nutrition strategy call at bslnutrition.com/levelup. There’s no better time to take control of your life and your health.
From college basketball standout to cancer survivor
Professional athlete to depression and attempted suicide
Successful sales career to vagabond
To finally...father, husband, entrepreneur, and purpose-driven leader...
Today we catch up with Justin Allen, a former college and professional basketball player who through several challenges and obstacles, including 2x cancer and severe depression survivor, has reinvented himself into an entrepreneur and life coach.
In this inspiring interview, Justin walks us through the numerous trials and tribulations he has experienced as he’s navigated his way through the valuable lessons of a life well lived and what you can glean from his difficult life circumstances, adventures, and the tough questions that we can be asking ourselves to evaluate our path and purpose.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
http://www.bslnutrition.com/episode106
It’s a harsh reality that as a man, our testosterone levels likely never were and will never be what our grandparents and great grandparents experienced just 100 years ago.
Our world is changing, the stressors placed in, on and around our bodies are exponentially higher than they have ever been; from our air quality, water, and the chemicals in our food and in our skincare products. This hormonal disruption created from our environment adds yet another potentially significant factor when trying to improve health, gain muscle mass, and/or lose body fat. Of course, addressing your nutrition, sleep, training and mindset will all be the #1 most significant driver of healthy change, but what if that’s not enough to correct the imbalances present?
In this episode I bring back Ali Gilbert; men’s health, fitness, and hormonal optimization expert to discuss the nuances of testosterone replacement therapy and how to navigate the confusing and often misunderstood realm of hormonal optimization specifically for men.
In this episode we discuss:
How Ali's views and approach on testosterone replacement changed over the past couple of years and what she knows now that she didn't know back then
When and how to dose testosterone
Some of the signs that we may need to take a deeper look into our hormonal health, both obvious and not so obvious
How our level of body fat correlates to reduced health or sexual function
The best way to improve health via exercise and which type of exercise is best
Best nutrition guidelines for optimizing hormones
If someone is diagnosed with "low T" what should they take into consideration before starting TRT
At what point someone should consider TRT if they are doing "everything right"
How to choose a TRT doc
What daily objective and subjective physiological and lifestyle metrics can be and should be tracked to gauge progress
If you’ve been considering TRT and/or just want to know more about some of the considerations when looking into testosterone replacement, then you’re going to want to tune in to this episode.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
http://www.bslnutrition.com/episode105
Is cardio good or bad?
Well, as with all things in life, the devil’s in the dose. This especially holds true when we talk about the pro’s and con’s of cardiovascular training, or if we were to be more specific; the type, frequency, duration, and intensity of the exercise will determine the individual's response.
So what should we know about how to manipulate these variables relative to our long-term health and body composition goals?
Today I bring back Dr. Dan Dodd, Ph.D. Exercise Physiologist and owner of DexaFit in central Illinois - a testing facility specifically looking at Body Composition Analysis using DXA scans, Metabolic Assessments, and Cardiovascular Testing.
In this illuminating conversation, we discuss the numerous applications of cardiovascular training, depending on the individual and their goals, including:
- Relationship between cardiovascular exercise for health and for fat loss - is there a difference?
- Different types of Cardio based on the intensity
- Ways to create a calorie deficit with nutrition vs. training volume AND metabolic adaptations
- Downsides of too much cardio
- Health Benefits of Cardiovascular exercise
- Stigmas of Cardio based on sex
- How to measure Aerobic fitness / cardiovascular function
If you’ve been wondering how to determine the right type and volume of cardiovascular exercise for you, then you’re going to want to tune in to this episode.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
http://www.bslnutrition.com/episode104
If you’ve been concerned about how to prepare yourself and your family for if and likely when Covid-19 hits your household, then you’re in the right place.
Today I bring back Dr. Elisa Song, pediatric holistic physician and mother to 2 kiddos that were recently diagnosed with Covid-19 - one of whom was hospitalized due to his symptoms. In this episode, we discuss her experience with the virus as a doctor, as a clinician, and as a mother and what she’s done and continues to do within her family and for her patients that will not only help possibly protect them from getting sick but also arm them with the necessary tools to know exactly what to do if and when they do get sick, not just with Covid-19, but any virus that comes along.
Additionally, we discuss:
The severity of Covid-19 in kids and what are the myriad of symptoms and duration of illness one could expect
How this virus is much more contagious and potentially serious than the seasonal flu
What’s happening at a cellular level with SARS-CoV-2 and ACE2 protection from lifestyle and supplementation
IgG antibody testing for those that have had it, when to get it, and who needs it
How to support your immune system through lifestyle and stress management
The incredible and FREE resources that Dr. Song has created for families to teach them how to get and stay healthy during these times as well as how to manage sickness when it comes to staying calm and being informed and educated
Dr. Elisa Song, MD is a holistic pediatrician, pediatric functional medicine expert, and mama to 2 crazy fun kids. In her integrative pediatric practice, Whole Family Wellness, (www.wholefamilywellness.org) she’s helped 1000s of kids get to the root causes of their health concerns and helped their parents understand how to help their children thrive – body, mind, and spirit – by integrating conventional pediatrics with functional medicine, homeopathy, acupuncture, herbal medicine, and essential oils. These health concerns have ranged from frequent colds, ear infections, asthma, and eczema; to autism, ADHD, PANS/PANDAS, anxiety, depression, and autoimmune illnesses. Dr. Song created Healthy Kids Happy Kids to share her advice and adventures as a holistic pediatrician and mama. Now everyone can have their very own virtual holistic pediatrician! You can follow her blog at Healthy Kids Happy Kids (www.healthykidshappykids.com) and on Facebook (www.facebook.com/drelisasongmd) and Instagram (@healthykids_happykids).
www.bslnutrition.com/episode-103
If you’ve ever learned to play an instrument, then you’re well aware of how much time, practice, consistency, and effort are required to even become proficient, let alone develop any semblance of mastery. The practice of developing these instrumental skills can certainly be compared to the process of improving your eating skills, to the degree that in order to truly master your eating behaviors, you need to be willing to give the same amount of time, effort, and dedication.
Today we bring back eating behavior coach, Josh Hillis, author of the recent publication - Lean and Strong - for a candid discussion of the importance of, and how to truly begin to master your eating behaviors as a means to overcoming the dieting mentality that so many of us have at one point or another embraced.
We talk about:
The difference between dieting mentality and a habit-based eating mentality
What types of eating skills can make the biggest difference in long-term weight loss
The role of meta-skills as an overarching framework for how to approach your daily habits
Why and how eating skills are similar to weight lifting skills, and how to effectively learn them
How “intuitive eating” fits into mindful eating and mindful decision making
Josh has been a trainer since 2004. he’s written two books, Fat Loss Happens on Monday, and the new Lean and Strong: Eating Skills, Psychology, and Workouts and his specialty is helping people with stress eating and mindless snacking.
It’s a pleasure for me to be able to share this interview with you and I hope you enjoy it and learn as much as I did. If you did, then please leave a 5-star review and a positive rating, and share this with someone whom you think needs some motivation and inspiration right now. And if you’re ready to talk about how to make a hard pivot with your nutrition and fitness and you want the no BS, step by step approach to get you there, then let’s chat. Just schedule your free nutrition strategy call at bslnutrition.com/levelup. There’s no better time to take control of your life and your health.
http://www.bslnutrition.com/episode102
When you’ve worked directly with people for long enough, you become a master at adjusting on the fly, especially as a coach or personal trainer. A client showing up late, a sick kid at home, an injury or woe that throws a wrench in your daily game plan. But when you’re told to close the doors on your business for an indefinite period of time, virtually overnight, as much of America has due to Covid-19, then you’d better have the mental fortitude, intrinsic drive, and sheer backbone to embrace the fear and discomfort, make a hard pivot, and turn inconvenience into opportunity. That’s what we’re discussing today on The Smart Nutrition Made Simple Show.
Meet Todd Lowder, 25 year veteran of the Fitness and Coaching Industry who is facing these very challenges head-on. As you’ll hear in this uplifting and inspiring interview, for Todd, this is yet another opportunity to lead from the front and give his clients and athletes the care they deserve by serving them virtually.
When I asked Todd whether he fears the growing competition, Todd responded with, “Everyone wants to know you are qualified but what really matters is DO YOU CARE! My career has been defined by my investment in my clients and athletes! I want to know what makes them tick. I listen to what they TELL me their goals are and then dig to find out WHY they have those goals. When I figure out WHY then I can really help them with the journey of HOW! I split my time between adult clients during the day and coaching Track and working conditioning with Swimmers in the afternoon/evening.
I am blessed to get to help young athletes and adults find meaning through sports and fitness. Sometimes this means 40 less pounds, or a faster 400-meter dash, or a bigger bench, but almost always what it really means is improved confidence and a better understanding of who they really are and what they can contribute to the world.”
In our conversation, we discuss:
How to choose which thoughts you give power to
What fitness industry is really providing? Hint - It's not sets and reps
How coaching hurdles has taught Todd everything he needs to know about how to respond to a challenge. (These 3 lessons will change your life.)
Life and success are ALL about growing and giving!
How we are smack dab in the middle of the biggest revival and opportunity our industry has ever known
It’s a pleasure for me to be able to share this interview with you and I hope you enjoy it and learn as much as I did. If you did, then please leave a 5-star review and a positive rating, and share this with someone whom you think needs some motivation and inspiration right now. And if you’re ready to talk about how to make a hard pivot with your nutrition and fitness and you want the no BS, step by step approach to get you there, then let’s chat. Just schedule your free nutrition strategy call at bslnutrition.com/levelup. There’s no better time to take control of your life and your health.
Alright, without further ado, let’s get to that interview…Here’s Todd
http://www.bslnutrition.com/episode101
CBD seems to be everywhere.
Pharmacies, gas stations, pet store gummies, over the counter supplements, and massage spa “infusions” through lotions, oils, and sprays.
Even professional and former pro athletes like Megan Rapinoe. Lamar Odom. Rob Gronkowski are endorsing the use of cannabidiol, commonly known as CBD.
CBD is one of over 100 different cannabinoids that occur naturally in the cannabis plant. Though research on CBD is somewhat limited in the US because of its recent legalization, it does show promise in treating a number of conditions associated with health and performance, like joint pain, inflammation, and muscle soreness.
CBD has many of the same potential benefits as tetrahydrocannabinol (THC) but without the psychoactive effects. Based on what we know right now, here’s why health enthusiasts and athletes from around the world are getting into CBD and what you should know about it.
Today I catch up with Sanjeev Javia, CEO and founder of PRōZE Performance Nutrition and master formulator of over 87 nutrition and performance products in his 18 years of work and multiple CBD products within the past several years.
In this conversation, we discuss:
The legalization of CBD and the myriad of research to support its use for overall health and performance enhancement
The difference between CBD and THC and how this “non-psychoactive” nutrient works in the body
The endocannabinoid system and how to support it through nutrition, lifestyle, stress management, and why CBD can work so well when used in conjunction with other vitamins & minerals, herbs, spices, specialized plant extracts, essential oils, and other phytomedicines
What to look for when purchasing a reputable CBD-based product, including purity, potency, contents, and ingredients
Guys, Jeevers is hooking you guys up with an amazing 30% discount on all product purchases during these tough times AND a free product to anyone you’d like to share it with. I’ve already sent the nerve cream to both my mother and mother-in-law and have a number of clients using the products. Make sure to use the link in the show notes to get the 30% off and take advantage of this crazy deal while it lasts.
Ok, let’s get to the show, let’s talk about the benefits of CBD with my buddy Jeevers…
http://www.bslnutrition.com/episode100
Did you know that what we put on our bodies is the same as what we put in our bodies? In other words, our skin, the largest organ system of the body, has the ability to absorb up to 60% of what we put on it. Everything from chlorine and fluoride in our water, to fragrant soap and shampoos, hydrating lotions, and supposedly protective sunscreens, ALL, by virtue of being on our skin, end up in our bloodstream.
When you consider that of the up to 82,000 different ingredients used in commercial skincare products, 1 in 8 of them are industrial chemicals; including formaldehyde releasers, carcinogens, endocrine disruptors, and neurotoxins. Also, considering that the average person uses 9 different personal care products daily, including shampoos, sunscreens, makeup, deodorant, moisturizers, creams, shaving cream, etc… you can see how exposure to these potentially harmful ingredients, especially ver time, could be wreaking havoc in our body.
Today I’m joined by Paige Crist, mother of two young children, and national skincare advocate using her own personal skin cancer health journey to educate consumers about the harmful ingredients commonly used in everyday personal products. Paige is currently working with the mission-based company, Beautycounter, to legislate for more health-protective laws in this billion-dollar industry.
In this episode, we discuss:
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Paige’s transition from busy mom into fighting for quality skincare labeling
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The nefarious practices in skincare product ingredients and labeling
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What are some of the most harmful ingredients that we should be on the lookout for
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How these potentially toxic ingredients can do long-term hormonal damage (even in unborn children)
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How to determine if a product is safe
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What sort of alternative products we can and should be using
I’d strongly encourage that if you’re not already aware of the chemicals you’re putting on your skin, that do a home audit asap. Just take out every product that you use and look up the product and/or scan the label on the EWG.org Healthy Living Skin Deep app. Additionally, if you’re in the market for new products, from skincare to sunscreen to shave cream, you can check out Paige’s skincare business @ http://www.beautycounter.com/paigecrist to get products that you can feel good about using for yourself and the whole family.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
http://www.bslnutrition.com/episode99
Much has been said about the importance of sleep, from adequate timing, duration, and quality with respect to our hunger, energy, cravings, blood sugar regulation. ability to effectively burn body fat, maintain lean muscle mass, and even think clearly and prevent the onset of disease. And as you’re well aware, observing and aligning with our natural sleep-wake cycles is a non-negotiable factor if you care about any aspect of your health, body composition, and/or your performance.
Over the past several years, more and more evidence has been identified to further support our understanding around the importance of respecting our ingrained circadian biology and the influence of healthy sleep patterns, and unhealthy sleep patterns on daily nutrition and both short and long-term health outcomes.
Similarly, there is mounting evidence to support various aspects of nutrition that revolve around most certainly the amount of food we eat in a given day, but more recently, the concepts of when we eat our meals in a given day and/or night, the consistency of our meals daily, how we spread out our meals throughout a given day, and if and when we could or should strategically avoid food altogether.
The relationship between our diet and our circadian biology is known as chrononutrition and today I’m joined by leading expert Danny Lennon, the founder of Sigma Nutrition to break it down for us.
Sigma Nutrition is a company providing educational content on evidence-based nutrition & health. Of this content, Danny is perhaps most well-known for being the host of the top-ranked podcast, Sigma Nutrition Radio.
In this episode we’ll discuss a general overview of the origin of chrononutrition relative to circadian biology and tenets of intermittent fasting/Time-restricted feeding, the metabolic changes present when meal timing is adjusted away from the biological night, and the many nuances that exist when determining if, when, and how to determine what meal timing pattern is right for you.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
http://www.bslnutrition.com/episode98
As we find ourselves in the midst of governmental recommended (and possibly soon to be enforced) social isolation and quarantine due to the rapid spread of the corona virus - COVID-19, we’re being faced with some new, different, and complex challenges that may prove to be a blessing in disguise. That’s what we’re discussing on this episode of the smart nutrition made simple show
I used to make a joke the two best days of the week were Friday and Monday…
Now we’re faced with the bittersweet irony that we’re actually getting what we asked for:
- More time with the kids
- Less Travel
- Less social commitments
- To be more present
- To have the time to focus on a new venture
- To learn a new skill
- To prioritize your health
The list could go on and on…
Todays podcast is actually a recording we did for a new show we’re creating called DadBod Radio, that I’m co-hosting with my friend, Dr. Saman Rezaie. Because of the timely nature of the topic, I wanted to share this with you as soo as possible, as we’re discussing how we’re working to stay positive during times, how to view this an an opportunity in so many different ways, and what are the most important things that we can control on a daly basis.
Additionally, we’ll discuss:
- how to manage our underlying fear, as fathers, providers, husbands, and small business owners
- The role community and connection play in our health and wellbeing
- How a daily routine will be paramount in juggling work, kids, exercise, and sanity
- What health strategies and supplements, if any, should we consider to help support our immune system?
If you find this dialog between Saman and me helpful, then please share this, especially now when people need to hear positive messages and encouragement that, as with all challenging situations in life, this too shall pass. And with struggle comes strength and opportunity.
And I’m excited to let you know that I’ll be recording more short solo episodes about all things nutrition that will be highly relevant during these times. So, if you’re not already, make sure to subscribe so you don’t miss anything and please do me a favor and leave a positive rating and review in iTunes so that I can help more people make smart nutrition simple.
Lastly, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
You’ve heard me say it before and you’ll continue to hear me say: We’re all biochemically individual or as the old adage goes, one man’s food is another man’s poison.
When we turn to social media, IG influencers, mainstream news, and “biohackers” to provide us with cookie-cutter health solutions, we’re taking a “ready, fire, aim” approach to healing. Rather, we need to objectively and subjectively assess our starting point, determine and implement the individually appropriate steps to move the needle, and use those same metrics to strategically adjust as we move forward.
Today, I’m discussing these very concepts and more with Dr. Anthony G. Beck, a physician who has been practicing functional medicine for almost 25 years. In this conversation, we break down Dr. Becks' strategies for implementing and assessing long-term health and healing change with his clients through his Q2M2 approach in conjunction with the 4 overarching principles to his balance protocol that revolve around: Environment, Lifestyle, Nutrition, and Mindset.
Additionally, we discuss:
Nutritional dogma, the scope of the field today and where to turn to for help
How we use key performance indicators (KPI’s) to track progress
The potential damage that “biohackers” pose on nutrition when the individual isn’t factored into the equation
The environmental impact on one’s nutrition strategies
The Coronavirus and supporting our immune systems
As a physician who has practiced Functional Medicine for almost 25 years, Dr. Anthony G. Beck doesn’t manage diseases ~ he empowers people to resolve them. With an extensive education in many clinical disciplines such as Functional Medicine, clinical nutrition, systems biology, epigenetics and nutrigenomics, he takes a dynamic approach to assessing, educating, and working with his patients to achieve their highest levels of wellbeing.
Even more importantly, Dr. Beck wants to empower patients to demand a higher level of care from their health care providers. Dr. Beck’s approach involves a vast array of aspects including environment correction, healthful lifestyle design, individualized nutrition, hormone balancing, resolving immune dysfunction and clearing hidden infectious diseases.
Here he brilliantly transforms the new science of healthy living into programs that are simple, fun, completely straightforward and highly effective.
www.bslnutrition.com/episode96
Are you living a life of purpose?
Are you happy with the trajectory of your life, or are you living someone else’s vision for what you’re supposed to be doing?
In this episode, I bring back Dai Manuel, super-dad, husband, coach, author, and fitness educator to share more about his journey towards creating the life of his dreams and what steps we can realistically take to do the same. Dai shares how identifying and living your life purpose starts by peeling away the distractions that keep us playing small. Think about it, If money didn’t matter, what would you love to be doing on a daily basis? We discuss the inevitability of change, facing the unknown, and admitting the possibility that you aren’t happy with the life you’re currently living.
There are so many “what-if’s” that can really get you thinking outside of the box, and, according to Dai, start to paint a picture that maybe is a lot more reasonable and achievable than what you weren’t originally willing to consider. When you’re willing to ask the hard questions, you’re ultimately opening the door to limitless possibilities and how to be proactive about the inevitable change that faces all of us daily.
Additionally, we discuss:
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The power of asking tough questions, like “what is enough?” and “what am I really working towards?”
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Why being an early riser has such profound advantages
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Why taking just 2% (30 min)of your day to invest in yourself, learn, and grow.
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When it comes to making change, there are 3 crucial questions to ask yourself that will determine your success.
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The “DadBody Project” and how Dai works with men to improve their confidence, self-image, and health.
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The power of community to drive success through synergistic core values, support, and to challenge you to aim higher.
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Why embracing change is paramount in personal and professional growth.
Dai Manuel is a super dad, dating his wife, with a lead by example way of living and a contagious personality, who is on a mission to positively impact one million role models around the globe to lead a FUN-ctionally fit life through education, encouragement, and community.
He is an award-winning digital thought leader and author, Distinguished Toastmaster & keynote speaker, former partner and Chief Operating Officer of a multi-million dollar retail company, and a sought after lifestyle mentor and executive performance coach.
Dai knows the struggle of the juggle and keeping his health and happiness a priority. He models his work based on 5 F’s: Fitness, Family, Faith, and Finances with an overarching roof of FUN, built on a rock-solid foundation of Health. Nuggets of wisdom and inspiration to take action to be your best self are guaranteed when you connect with Dai!
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
http://www.bslnutrition.com/episode95
In a world that is plagued by chronic disease, we’ve realized that we can’t medicate or cut our way out of a lifestyle and environmentally induced epidemic. Note that I said lifestyle induced. It is my opinion that much of what plagues us we have created within ourselves, be it physical, mental, and/or emotional, and certainly not intentionally, but as a product of the poisonous environment we live in, the food we consume, and people we surround ourselves with. In order to heal, we need to change all of those environmental factors, yet sometimes getting a better idea of exactly what plagues us, physiologically, can be a motivating driver to know what and how to move forward.
Enter “functional diagnostic nutrition” - an alternative way of objectively assessing health, or dis-ease and a methodology to treat the root cause of illness using various components of diagnostic testing, lifestyle modification, nutritional intervention, supplementation, and stress management.
Today I interview Brendan Vermeire, a Functional Medicine Consultant and Holistic Health Practitioner specializing in complex chronic illness. After being exposed to the power of functional lab testing in the start of his career, he began intensely pursuing that as a career path which has lead him to being the current Director of the Association of Functional Diagnostic Nutrition Practitioners, the owner/founder of the Premier Virtual Integrative Health Clinic, Metabolic Solutions, and a Clinical Educator for Bio-Botanical Research.
In today's episode, we talk about some of the nuances of functional diagnostic nutrition, when, if, and how it can be responsibly used and what other factors are necessary to help promote healing and long-term health, including physical activity, social and emotional support, and healthier eating habits.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
http://www.bslnutrition.com/episode94
Of increasing popularity is the adoption of a vegetarian or “plant-based” diet due to health concerns as well as those wishing to take a higher level of responsibility for the environment as well as the treatment of animals.
In this episode, I want to discuss several things with you that are worth considering when making this kind of lifestyle change as well as some (hopefully) helpful educational, nutritional and supplemental strategies to help aid you in your journey, including:
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What’s the difference between vegetarian, vegan, and plant-based? Is one better than the other?
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What merit does the “Game Changers” movie have with respect to the benefits of being vegan and what did they get terribly wrong? Who benefits from a movie like this?
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Do vegetarians live longer than omnivores?
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Vegetarian diets and muscle building, strength, and athletic performance.
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Are animal proteins and plant proteins created equal? - Establishing protein goals for vegetarians.
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What nutrients/micronutrients are missing in a vegan diet?
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How to supplement a vegan diet
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What (in my opinion) is a valid reason to make the switch and what is not and how we can stop arguing over nonsensical ideologies.
Let’s start with the basics: Terminology (Most to least restrictive)
Veganism: The strictest vegetarian diet. Excludes ALL animal products from the diet, including food products derived from animals (for example: milk, eggs, and in some cases honey). Some vegans even avoid using animal products made from leather or wool and avoid plants that are not organically grown.
Lacto Vegetarianism: “Lacto” means “dairy,” and this variation thus includes milk products, but no eggs or meats of any kind (fish, poultry or red meat).
Lacto-Ovo Vegetarianism: “Ovo” means “egg,” which is why egg products, but no meat, is included in this vegetarian variation.
Pesco-Vegetarianism: Are similar to lacto-ovo vegetarians, but also eat fish and crustaceans.
Semi-Vegetarianism or “flexitarianism”: Occasionally consume meat, but try to choose vegetarian options when possible. Some flexitarians exclude red meat completely, but still eat chicken and fish.
Plant-Based: Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.
Vegetarian Diets and Health: Do Vegetarians Live Longer than Meat-Eaters?
Vegans and vegetarians are probably some of the most health-conscious people on the planet - they tend to have a higher education, exercise more, sleep more, smoke less, and drink less alcohol. This also means that when you compare these people to the general U.S. population of non-vegetarians (less educated, less active smokers), avoiding meat is but one of a myriad of differences between them.
Observing differences in health outcomes is relatively easy but determining the cause of those differences is virtually impossible because of the confounding variables (education, exercise, smoke less, drink less alcohol, etc…).
But when adjusted for lifestyle, it turns out that the vegetarian diet doesn’t make us live longer. A 2017 meta-analysis looking at observational data from 130,000 vegetarians and 15,000 vegans, comparing them to a control group of non-vegetarians, reached this conclusion. (https://www.ncbi.nlm.nih.gov/pubmed/26853923)
Another major problem with this type of comparison is generalizing about what a “meat-based” diet constitutes - which in reality is comparing vegetarian diets to the Standard American Diet (SAD) Diet.
Let’s take a look at the top 10 sources of calories in the US and you tell me if you think it’s the meat that’s the problem:
- Grain-based desserts (cakes, cookies, donuts, pies, crisps, cobblers, and granola bars)
- Yeast breads
- Chicken and chicken-mixed dishes
- Soda, energy drinks, and sports drinks
- Pizza
- Alcoholic beverages
- Pasta and pasta dishes
- Mexican mixed dishes
- Beef and beef-mixed dishes
- Dairy desserts
Now despite the fact that everything on this list tastes fantastic, it’s easy to see how there’s far more, from a dietary perspective, to the sickening of the American population that just a meat-based diet.
I’d argue that doing literally anything but the SAD diet would positively impact health and longevity, with going more “plant-based” certainly being one of those things… but also low carb, keto, Mediterranean, the banana diet, the potato diet, the Atkins diet, etc… because all of these diets would effectively eliminate one or multiple of the calorically dense and potentially nutritionally void food of the foods or beverages that I just mentioned.
The problem is that when you have so many variables that can and do change—often simultaneously—when leaving the SAD, it is very difficult to determine what the actual health effects are coming from, probably because it’s coming from some combination of all of the dietary and lifestyle changes, i.e. in the case of transitioning from a SAD diet to a plant-based diet, one would start to eat more vegetables, fruits, legumes, whole grains, and nuts and seeds. They eat less refined carbohydrates, sugar, and saturated fat. They exercise more and may put more of an emphasis on stress management as well as social support. During the transition, they may quit smoking, quit or reduce the consumption of alcohol, and focus more on getting adequate sleep. While we could debate the evidence for and against each one of these interventions, the point is that there are many changes taking place, in addition to cutting out animal products, that are consistent with what many people believe to be healthy living.
So tell me why we need to be looking at this in black or white?
Because of these two points that I have the biggest problem with the way the Game Changers movie represents itself. Certainly it’s not with the diet itself but because the movie references subpar and often inaccurate science to mislead the viewer in a dogmatic and ideological way when there’s clearly nuance and a healthy balance to be considered.
I think it’s great that it’s helping motivate people to want to lead healthier lifestyles but I’m vehemently opposed to using biased viewpoints and politically and financially charged dietary drama (probably to help feed Netflix views) to push an agenda on us when it’s so difficult to know what’s right or wrong for us with the scope of the nutritional landscape as it is.
If you’re interested in a reference that debunk many of the Game Changers Health Claims, check out the references below because I’m just not going to waste my time on the idiotic claims made.
Vegetarian Diets and Environmental Impact:
I’m actually not going to dive into this. It’s terribly complex, extremely emotionally fueled - understandably so - and definitely not my area of expertise nor something I’m really interested in examining.
Here’s my opinion and what I can say:
I think that commercially raised, farmed, and slaughtered, meat is a problem. Particularly, I’m referring to Concentrated Animal Feeding Operation (CAFO) - industrial-sized livestock operation. They grossly mistreat their animals, feed them a diet that’s not conducive to health which affects the quality and health of the meat, use tons of antibiotics and hormones, and are massive contributors to global pollution, through both our water and air.
If it was that or being vegan, I think we’d be better off going vegan.
But, fortunately, there’s a lot that we can do choose a healthier way of eating for ourselves, the animals, and the environment.
- Eat less meat - Meatless Monday - and implement more intermittent fasting
- Choose meats from local farms that are sustainably farmed and fed on pasture.
- Hunt your own meat (see my friend Curtis Jackson’s hunting academy: )
- Use higher protein non-meat foods, like beans, lentils, and chia seeds as nutrient-dense sources of protein
If you’re passionate about this topic and want to learn more, I’d suggest following Diana Rogers - @sustainabledish (https://www.instagram.com/sustainabledish/) on IG as a resource to better understand the role of animal farming and sustainable livestock on climate change.
Vegetarian diets and muscle building, strength, and athletic performance.
There’s really no long term-studies to suggest any difference between vegetarians and non-vegetarians in athletic performance, so it makes sense to look into the effects of muscle building and strength…
The reality is that plant-proteins are simply not as dense of a protein source as animal proteins. That’s neither a good thing nor a bad thing, just the biochemical reality - so let’s discuss what that means briefly and how to objectively look at plant-protein vs. animal protein intake.
The two most important dietary factors for building muscle are:
- getting enough calories and
- getting enough protein in your diet
As you know, proteins are made of 20 amino acids, 9 of which aren’t made in our bodies, meaning that we need them in our diet (a.k.a. the EAAs). Three of the EAAs are known as branched-chain amino acids (BCAAs) and have a particularly important role in protein metabolism. About a third of the protein in your muscles is made of BCAAs
We build muscle through something called muscle protein synthesis (MPS), particularly when MPS is greater than muscle protein breakdown. When it comes to stimulating MPS, EAAs as a group do it best, but mostly due to the BCAAs, and particularly the amino acid leucine. In order o maximize MPS after a meal, it is estimated that you need around 2-3 g of leucine - which is known as the “leucine threshold” - and THIS is the biggest difference between animal and plant-based protein sources.
Plant-based proteins contain around 6–8% leucine, while animal-based proteins contain about 8–11% leucine - What we see is that in smaller amounts, animal proteins seems to better stimulate MPS because of the amount of Leucine, however at higher doses, there doesn’t seem to be much of a difference when total amount of protein is equated, i.e. 48g of plant-protein vs. 48g of animal protein. The tough part becomes HOW to get in the necessary dose when eating plant-based…
Vegans need to eat larger amounts of plant proteins to give the same muscle-building signal (MPS) as animal protein. At the same time, it is more difficult to get as high – let alone higher – protein levels from a plant-based diet compared to your average non-vegetarian diet.
The reason for this is because protein from plants is less efficiently absorbed as compared to animal-based protein, meaning that less of the plant-based protein you eat actually ends up in your blood. Furthermore, many other essential amino acids are more commonly missing in a plant-based diet. These include lysine (most commonly missing), methionine, isoleucine, threonine, and tryptophan.
These recommendations are referenced from a strongerbyscience.com article (below)
“Because of the above, we recommend non-athletic vegetarians who eat eggs and dairy eat 1 g/kg/day protein per day (compared to 0.8 g/kg/day for the general population). For non-athletic vegans, we recommend 1.4 g/kg/day. Athletic vegans can aim for 2.0 g/kg/day while bulking and 2.7 g/kg/day while cutting. Protein supplements are therefore a good idea if you want to optimize building muscle on a plant-based diet. There are many vegan-friendly options out there, including pea protein and rice protein supplements.”
Based on 200-lb individual
(converted into grams/lb bodyweight)
Non-athletic vegetarians (eggs and dairy) - 90g protein/day
For non-athletic vegans - 126g protein/day
Athletic Vegans (bulking) - 180g protein/day
Athletic Vegans (cutting) - 243g protein/day
Generally speaking, you’d need to consume approximately 20% more high-quality plant protein (i.e., pea & soy) to be on par with animal protein in terms of amino acid profile quality. - For most that are physically active and physique conscious, that’s about 1g of protein per lb of body weight.
To help make this easier, it can be a good idea to supplement with plant-based protein powder (some combo of rice/pea/soy) to more easily hit those daily protein goals.
Also, you’ll want to consider increasing your protein intake as you age because age-related sarcopenia and the MORE you strength train, then less protein you can get away with consuming because the training itself stimulates MPS - make sure you check out 2 previous episodes:
- Lean, Strong, Healthy and Plant-Based with Karina Inkster (episode 43) - h
- Optimal Protein Intake and Muscle-Centric Medicine with Dr. Gabrielle Lyon (episode 63) - h
What nutrients/micronutrients are missing in a vegan diet?
Vegan diets are lower in vitamin B12, calcium, and iodine. Calcium, iron, and zinc might also be an issue due to poorer absorption from plant sources. Vegans diets do, however, have the benefit of higher fiber, antioxidants, and phytochemicals (plant-chemicals which, when eaten from plants, have several health benefits).
- Most vegans will need to supplement with vitamin B12 because you won’t be able to get enough from your diet. 1,000 mcg (1mg) per day. - about 50% vegans deficient.
- Most vegans are at a high risk of vitamin D (unless you get daily sun exposure without sunscreen) and iodine deficiency (unless you eat a lot of sea vegetables). So consider taking 2,000 I.U.s of vitamin D and 90 micrograms of iodine per day, respectively.
- Supplemental iron for some men and certainly for menstruating women
- Some vegans will fall short on their calcium needs. Consider 1,000 mg daily.
Fat Intake:
Vegan diets tend to be lower in fat. Low fat intake levels are linked with low testosterone levels, which can impact health and performance. Aim for at least 15-25% of your daily calories from fats - nuts, seeds, oils, avocado
Should you go Vegan?
Why do you want to?
Where on the nutritional spectrum do you currently stand between SAD diet and Vegan? Can you make improvements without having to make such a big lifestyle change?
If you’re going to do it, please do it the right way, consuming more vegetables, fruits, legumes, whole grains, and nuts and seeds. They eat less refined carbohydrates, sugar, and saturated fat. IMO, going vegan does not mean switching from regular whoppers to the impossible burger, vegan mac n’ cheese and sloppy joes, which I just don’t think is making a positive shift, rather more of a lateral move from one shit food to another.
Contact me if you need help, use the Complete Essentials and if you’re looking for high faulty supplements to support you in your health journey at a fantastically discounted rate then I’d suggest signing up for a free Wellevate account - link below. You get a 20% off all practitioner grade products and I get a small kickback to help support the massive amounts of time and energy I put into trying to provide the best possible information, tools, and practical nutrition guidelines for you.
References:
Debunking many of the “Game Changers” Health Claims: https://rippedbody.com/game-changers/
https://www.strongerbyscience.com/vegetarian-and-vegan-athlete/
https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760
https://www.ncbi.nlm.nih.gov/pubmed/26853923
https://peterattiamd.com/191027/
https://peterattiamd.com/is-red-meat-killing-us/
https://www.sierraclub.org/michigan/why-are-cafos-bad
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
If you asked me, I’d say that the exponential growth of CrossFit over the past 10 years has been overwhelmingly positive. It’s built communities that value health, it’s motivated women and men to lift weights and validated the benefits of lifting heavy weights, it’s created a fun level of competition within the group training sphere and without question, has tested the boundaries of what people are capable of if they commit to the process.
But for as many of its benefits, it has an equal amount of flaws: a high injury rate, incongruent program design and coaching methodology, high participant attrition, and unrealistic and dogmatic nutrition guidelines.
To highlight the pros and cons, I’d like to introduce you to Elliott Schackne. Elliott is a strength and physique coach, specializing in helping CrossFitters and trainers drop stubborn body fat, build muscle, and improve metabolism.
He has worked across the globe as an educator, public speaker, and coach helping people break through plateaus to improve performance, regain health, and simply look better naked.
As a former athlete, Elliott was a state-ranked junior tennis player in Florida, a Division 1 tennis and football player at the University of Connecticut, and a competitive CrossFitter.
In today’s episode, we discuss:
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The pros and cons of CrossFit, including what’s missing and why there is such a high rate of injury present
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The role of carbohydrates in performance and body composition improvement
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Why low carb diets are a recipe for disaster if you train hard
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How you should prioritize your training and nutrition vs. simply cutting calories
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The role of nutrient timing, specifically when to eat your carbs for optimal recovery and sleep
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How to structure your peri-workout nutrition and how CrossFit totally missed the boat on this one
As you’ll hear, Elliot is a battle-tested veteran of CrossFit and a highly respected strength coach and online trainer who is openminded and progressive enough to realize that if he wanted to continue to improve as an athlete, trainer, and coach, then he needed to move away from the standardized CrossFit approach. In doing so, he’s built a much more refined and effective way of working with clients to help them achieve their strength, performance, and body composition goals.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
http://www.bslnutrition.com/episode92
We’ve all heard that alcohol intake can negatively impact our fat loss and muscle building goals, but is that really true? Today we’ll dissect some of the commonly held beliefs and misconceptions about alcohol intake, including:
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Do alcohol calories count and is alcohol more fattening than other calories?
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What happens in our bodies when we drink alcohol?
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Are there any health benefits to alcohol intake?
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We’ll address some of the known and unknown side effects of drinking
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The impact of alcohol on testosterone and muscle mass
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And should you choose to drink alcohol, 3 rules that will help you make the most informed choices possible
Additionally, I’ll discuss some of my personal beliefs and practices around alcohol intake, why I choose to eliminate it completely for periods of time throughout the year, as well as how we should be viewing our alcohol intake with respect to our relationships, stress tolerance, personal and professional growth, and long-term health and happiness.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
http://www.bslnutrition.com/episode91
By now you’ve probably heard all about the benefits of intermittent fasting. From weight loss to longevity to autophagy to improved performance. But which of these claims are supported by the scientific evidence and which ones have been incorrectly propagated despite well-intentioned bloggers, biohackers, health practitioners, your next-door neighbor who swears by the skipping breakfast, or your coworker who only eats one meal per day.
Today I’m joined by Dr. Krista Varady, Professor of Nutrition at the University of Illinois, Chicago to share the benefits and dispel some of the common misconceptions around intermittent fasting.
Dr. Varady is one of the foremost experts in intermittent fasting, and author of the Every Other Day Diet, having spent the last 15 years researching the various forms. Her research focuses on the efficacy of intermittent fasting for weight loss, weight maintenance, and metabolic disease risk reduction in obese adults. Her work is funded by the NIH, American Heart Association, International Life Sciences Institute, and the University of Illinois. She has published over 70 publications on this topic.
In this episode, we discuss:
- What is intermittent fasting (IF)and the 3 different forms, including Alternate Day Fasting, the 5:2 diet, and Time-Restricted Feeding
- The nuances of each form of fasting as it pertains to meal timing, meal frequency, and macronutrient intake
- The differences in weight loss between various forms of IF and daily calorie restriction (or lack thereof)
- The practicality of intermittent fasting techniques and behavioral change, long-term compliance, and success rates
- And finally, some of the common misconceptions with intermittent fasting and improvements in health
This was an enlightening conversation that helped me, and hopefully will help you get a deeper understanding of just how effective intermittent fasting can be as a tool to facilitate long-term, healthy, and realistic weight loss. And most importantly shed light to the fact that when it comes to weight loss, there’s no magic pills, potions, or diets, rather a myriad of behavioral change tools, like intermittent fasting, that can help you more effectively control your daily calorie intake in a way that works for you.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
http://www.bslnutrition.com/episode90
Today on the show I am sharing an interview my friend Nate Palmer did with me about a lot of the behind the scenes of my day-to-day. We talk about how I am forced to prioritize my time around my non-negotiables, how I prioritize my sleep, what my morning workouts look like, how I set my goals and make sure that I take care of the most important tasks so that I can spend time with my family. I hope you enjoy!
Struggling to find a solution to your health issues?
With the rising popularity in naturopathic medicine, it can be easy to think that where conventional medicine may have failed you, alternative medicine could provide the panacea.
But as one naturopathic doctor has seen first-hand, the path to true health lies not in the type of treatment, rather in one’s ability to identify what’s really at the root of their health problems.
Dr. Saman observed early in his career that much of the “Dis-ease” that his clients were experiencing was, in his opinion, self-induced, or psychosomatic (a physical condition caused or aggravated by mental conflict or stress) likely brought on as a product of their upbringing and ingrained belief systems. As such, he knew he needed to create a new model for how he treated his patients, which encompassed more than even the traditional naturopathic model had to offer.
Over the last several years, Dr. Rezaie and his wife Dr. Beardsley have addressed the missing components in both allopathic and naturopathic medicine through their Blocks of Health Model of healing. This healing methodology, as the name implies, has numerous building blocks addressing physical movement, the process of nourishment and elimination, as well as emotional connection with ourselves and our environment to promote a comprehensive and systematic approach to health and healing.
In this conversation we discuss:
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Dr. R’s experience with the 75HARD challenge developed by MFCEO Project - Andy Frisella
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Why exercise can be a negative stressor on the body and how to turn it into a net positive by factoring in your sleep, nutrition, and recovery
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How even the most health-conscious people abuse their bodies only to turn to allopathic and naturopathic medicine as a band-aid.
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How sleep is so directly correlated with our hormonal output, the risk for injury, and the ability to perform to say nothing of how the drive to go-go-go can negatively influence our children's growth and resilience.
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Real or perceived emotional trauma and how it can influence our genetic expression
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What constitutes Dr. R’s “Blocks” of health beginning with WHO you believe yourself to BE.
Dr. Saman Rezaie is a licensed Naturopathic Physician (N.M.D.), receiving his Medical Degree from the Southwest College of Naturopathic Medicine and Health Sciences.
Through personal challenges including weight gain and general health decline during his undergraduate career, Dr. Rezaie took it upon himself to learn more about nutrition and a healthy lifestyle. He implemented changes to his diet, took up distance running and within a few months, he released 15 pounds and acquired a complete return of his health.
Since this experience, he has maintained a passion for achieving health through habit, behavior and lifestyle modification as he has seen how these changes can first-hand reverse dis-ease and optimize the body. He makes life work with a balance of priority and his own time. He enjoys playing tennis, exploring the outdoors with his wife, 3 round kiddos and labrador, and continuing to learn about what it means to be human.
http://www.bslnutrition.com/episode88
Do you remember a time in your life when you were so excited or nervous or scared that you could literally feel it in your body? Maybe you had “butterflies in your stomach” before a first date or your heart was racing, or you felt nauseous and lightheaded.
What about when you had a deadline or a big presentation at work, or a loved one was injured…
There’s no doubt that there’s a strong connection between the brain, our hormones, and our immune system. This is called the neuroendocrine immune system and suggests that our past and present-day external and internal stimuli and stressors have a profound influence over our day-day health and long-term well-being.
In today’s conversation, I catch up with Dr. Jason Kolber, a highly sought-after chiropractic doctor and creator of the nervous system enhancement method for radical recovery. Having worked with numerous professional sports organization and athletes as well as everyday Janes and Joes, Dr. J has seen first hand the negative relationship between our self-imposed, perceived stressors and the impact on our physiology, from tight and restricted muscles, to anxiety and depression, to the dependency for OTC drugs to help suppress these powerful emotions.
As a lifelong healer, Dr. Jason has worked tirelessly to not only help his clientele through physical dysfunction, but has recently formulated an all-natural supplement to support the reduction of anxiety and onset of sleep after seeing many of his athletes struggling with tough travel schedules and the pressures of their day to day profession to help them, and all of us, wind down.
From fight or flight to rest and digest, we could all use a little more time in our day to take a strategic pause, a bit more reflection, and a conscious approach to being more proactive about our health by living with realistic expectations of our strengths and weaknesses and embracing the power of our sensitive neuroendocrine immune system.
http://www.bslnutrition.com/episode87
What if I told you you could lose weight while still drinking beer and eating chicken tenders and without having to eat your vegetables? You’d probably tell me I was full of it… and rightfully so. Except that today, I’m interviewing my amazing client, Emily, a busy attorney who has lost over 70 lbs in the past 8 months all while still enjoying her craft beer and occasional chicken tenders and all without harming a single vegetable in the process.
In this conversation, Emily shares how her lack of nutrition knowledge had been a majoring limiting factor for her throughout her life and the simple process of food tracking created an insatiable hunger in her (pun intended) to start learning everything she could about nutrition and fitness. But this journey has been anything but an easy one, with plenty of mental battles to fight, doubt to overcome, weight loss plateaus for us to analyze, and a huge lifestyle transformation to undergo.
If you’ve been thinking about losing weight, and/or have been reticent to get started because you’re afraid of all of the things you think you’ll need to eliminate, then you need to listen to this episode.
If you know that there’s a leaner, healthier, more confident, person yearning to break free, then I’m positive you’re going to love this interview.
And if you’re ready to take the next step in your health journey and want to work with me to develop the blueprint to help you get there, then let’s chat. Just set up your free nutrition strategy call at bslnutrition.com/levelup.
Lastly, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. In a noisy and confusing industry, it’s conversations like these that need to be heard.
http://www.bslnutrition.com/episode86
Is tracking your “macros” even necessary?
If you’re anything like me, then you absolutely abhor tracking your calories. I mean I can’t stand it. It’s time-consuming, highly inaccurate, and to be honest with you, can quickly push me to the edge of developing an unhealthily relationship with my food. I know now, that it’s not for me…
BUT, I’m glad I’ve spent time over the years doing it, because now I have a much better understanding of how my food decisions add up throughout the day, to the degree that it’s relatively easy for me to adjust my calories up or down based on how I’m feeling, what I think I need, and my personal preferences.
So is calorie tracking right for you? It’s hard for me to say, but in my experience, there’s a fine line between using apps like MyFitnessPal pal as a positive tool to help you become a more intuitive eater or a modality that can contribute to a complete disconnect between what you think you need and what your body really wants.
In this solo episode of the show, we’ll discuss a couple of ways that you can learn to manage your calories without having to weigh and measure that I’ve had a lot of success with over the years. That’s not to say there isn’t a place for calorie tracking, but it’s important to me to make you aware that just like fad diets, it’s merely a short term solution, and likely not a very effective tool to help you create long-term behavioral change, which is ultimately the key to achieving any goal, regardless of whether it revolves around health or fitness.
As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
http://www.bslnutrition.com/episode85
Today we’re joined by my friend Justin Janoska to take a deep dive into many of the problems with the fitness industry and the obsession around calorie counting, tracking macros, flexible dieting, and the surface level behaviors that can often be rooted in deep-seeded pain, shame, regret, and lack of self love and acceptance. This certainly isn’t to say that these tools can’t be used as positive modalities towards weight loss goals, but there’s definitely a fine line as we’ll discuss.
Justin Janoska is a clinician and the founder of The Autoimmune Revolution - an emerging company that guides women in their healing journey to reverse their autoimmune disease and reproductive disorder naturally with specific attention on Hashimoto’s, Lupus, Rheumatoid Arthritis, Multiple Sclerosis, PCOS, and Endometriosis.
This is a little beyond the scope of what I’d normally talk about on the show but I feel it’s my responsibility to shed some light on if you’re serious about making a life change and genuinely want to understand many of the driving factors for why we do what we do. Despite Justin working primarily with women, I assure you that this discussion is gender-neutral as there are plenty of men I know dealing with body dysmorphia, a negative relationship with food, and underlying psychological and emotional trauma predisposing them to gut issues, inability to lose weight, and perpetual stress and dissatisfaction in their lives, who they are, and what they stand for and against.
If any of the information in this conversation resonates with you, then make sure to check out Justin's new book, The Flexible Dieting Disaster and follow him and his programs. All of the links are in the show notes below or at www.bslnutrition.com/episode84. And, of course, do me a huge favor and please leave a positive rating and review in iTunes so that I can get more eyes and ears on our content, continue to bring on the most knowledgable guests, and help more people in the process.
Lastly, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
http://www.bslnutrition.com/episode84
(musical lyrics) - Flintstones, meet the Flintstones
They’re the modern stone-age family
From the town of Bedrock
They're a page right out of history…
Meet modern-day Fred Flintstone, Dr. Bill Schindler, a trained archaeologist and primitive technologist who travels the world documenting traditional foodways and works to draw inspiration from the deep archaeological record, rich ethnographic record, and modern culinary world to create food solutions that are relevant, meaningful and accessible. Bill is a strong advocate of traditional foodways and is constantly seeking new ways to incorporate lessons learned from his research into the diets of modern humans.
In this interview, Dr. Bill Schindler takes us on a journey through the dietary and physical evolution of humankind and the foods and food technology that helped us become the intelligent and resourceful humans that we are today. We discuss the ways in which food and food processing have impacted our physical form and function, our digestion, absorption, and assimilation of nutrients and the cultural and lifestyle differences between ancestral cultures and modern American dietary habits.
Dr. Bill Schindler is the director of the Eastern Shore Food Lab, an Associate Professor of Anthropology and Archaeology at Washington College in Chestertown, Maryland and the co-star of both the National Geographic series, The Great Human Race and Curiosity Stream’s, The Modern Stone Age Family. Dr. Bill's outlook on food has revolutionized the way in which he and his family eat and he attributes much of the health his wife and three children enjoy to the nutrient-dense hunted, gathered, and fermented foods that comprise a significant portion of their diets. He makes a difference in the lives of people around the world by sharing his powerful approach through speaking, coaching, workshops and retreats. Check out www.drbillschindler.com for more information.
I’m so excited to be able to share this enlightening interview with you, so if this is your first time listening or you’ve been hanging out with me over the last couple, first off, thank you, and secondly, you’re in for a treat.
If you enjoy listening to this show then do me a huge favor and please leave a positive rating and review in iTunes so that I can get more eyes and ears on our content, continue to bring on the most knowledgable guests, and help more people in the process. This show has really been years of hard work and effort and every positive star and rating just reinforces my drive to continue this journey with you. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
http://www.bslnutrition.com/episode83
To you or me, it could be classified as indigestion, bloating, or gas… but to my 4 yr old son, it’s simply a tummy ache. Often overlooked and seen as yet another inconsequential symptom of eating or drinking too much of the wrong things, at the wrong times, or maybe another stomach bug trying to invade.
As my mother used to say, I had “a sensitive stomach”…, but it was actually a sign.
A sign that my body was giving me and that your body gives you, if necessary. An expression of imbalance. A consequence of disagreement within your body and its current physiological and biochemical terrain, whether it be good, bad or ugly.
The digestive system, the GI tract, the gut, our 2nd brain, our tummy… Call it what you will, but the gut, or the literal tube connecting mouth to anus, in concert with a number of synergistic organs - like the liver, gallbladder, and pancreas - as well as symbiotic organisms - well over 300 trillion, in fact - is an unequivocally crucial part of our health and daily function.
Today, I’m super excited to share with you gut health expert, John Brisson, as we share elements of our own personal journeys - his far more traumatic and significant than my own - yet both crucial in igniting our passion for all things digestive system as an integral part of any effective health and healing plan.
In this interview we cover a myriad of topics related to the gut, beginning with a nasty bacterial infection in the stomach, called H. Pylori, why it was so significant in our own respective healing journeys and the number of downstream effects related to H. pylori symptoms, including low stomach acid and nutrient malabsorption. As we move down in the digestive canal, we’ll discuss the prevalence of gut disease, including Crohn's and ulcerative colitis as well as a breakdown in bacterial population control leading to maladies like candida and SIBO. Lastly, we’ll briefly discuss the mind, body, gut connection and maintaining a healthy relationship with food as well as a couple of ways to support your gut with supplementation.
As you’ll hear right away, John is an extremely smart and biochemically literate clinician, so hang in there if you get lost in some of the technical jargon as I think I’m able to bring things back to basics as much as possible and will guarantee that you walk away from this interview with some solid clinical pearls to help you start to improve your gut health today.
Make sure to check out the show notes for all of the relevant links as well as a special supplement link for you to purchase your practitioner grade products at a 20% discount.
And if you enjoy listening to this show then do me a huge favor and please leave a positive rating and review on iTunes so that I can get more eyes and ears on our content, continue to bring on the most knowledgable guests, and help more people in the process. This show has really been years of hard work and effort and every positive star and rating just reinforces my drive to continue this journey with you. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
www.bslnutrition.com/episode82
Client conversation with BSL Nutrition Client, Tim.
In this candid conversation, we discuss:
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Shift Work
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Blood Sugar Regulation
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Body Type and Carb Tolerance
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Ditching High Fat Diet to Improve Blood Labs
The Energy Recharge Solution: 8-week coaching program
I have a brand new program called The Energy Recharge Solution starting on November 4th and I'd love to work with you.
I've been working on this system for the last 2-years...and I call it the Pure Science, Proven Results Process. in which I teach you the fundamental habits necessary to create massive change in the 4 pillars that matter most for optimized energy and long-term fat loss - Nutrition, Movement, Lifestyle and Mindset.
We're building an amazing reference library of success stories of high-achieving men (and a few brave women) from all walks of life.
This will be an online 8-week coaching program led by me and the purpose is to give you the no B.S. tools to literally recharge your internal battery so that you can focus on what really matters most your in life, like your family and functioning at your best all day, every day.
Naturally, this is for men and women who are results-oriented and ready to take serious action and not for those unwilling to invest in their success.
If you’d like to join us then go ahead a schedule an introductory call with me so I can tell you more about the program and we can see if it’s a good fit,
Just head over to: www.bslnutrition.com/levelup
With the myriad of nutrition and training philosophies out there to choose from, social media influencers, and Dr. Google, it’s no wonder that we’re no closer to having an answer to how to effectively lose weight, and keep it off.
Frankly, I’m just not sure we ever will…
Because there’s always the need to dive deeper into the real question at hand, which is “What will work for me?”
And, of course, the answer is, “it depends”.
It’s clear at this point that there’s no ONE way, rather, WHICH way of doing things is going to work for you at this point in your life?
That’s why it’s so important to find a coach that understands the nuances of training and nutrition so that they can adjust their methodology to fit you, your current lifestyle, your nutritional knowledge, your training experience, your readiness for change, and commitment level.
In this conversation with Coach Ryan Faehnle, we discuss just that: The nuances of training and why, as a coach, having a big toolbox may be one of the most crucial elements to long-term client success.
Ryan Faehnle is an online nutrition, strength coach, and consultant for individuals and sports organizations who prides himself on being a well-versed coach with a very big toolbox (he paid me to say this) who uses his complex understanding of all things strength training and nutrition, anatomy and behavior-change, to create easy to implement and results-oriented progress with his numerous clientele.
Additional show notes and links at: www.bslnutrition.com/episode81
I’m pleased to welcome on the show Sam Miller from sammillerscience.com. Sam is a super-smart guy that has a unique ability to translate complex concepts into relatable and easy to understand frameworks for the coaches and individuals that he mentors.
Today we’re talking about the fat loss fallacy that creating a calorie deficit is all that is needed for weight loss. Now, you’ve heard me harp on this approach before but Sam and I take it one step further by really diving into the nuances of why calories can be utilized so differently for each individual and what other factors have a potentially equal or greater influence on our physique goals.
Additionally, we talk about the concept of nutritional periodization, or realistically manipulating the variables of a nutrition plan, and often in line with their training intensities, throughout the year for people in a way that is sustainable and enjoyable for them that will lead to long-term success AND improve their health.
Additional show notes and links at: www.bslnutrition.com/episode80
In this brief interview, I catch up with my client Greg to discuss his weight loss progress over the past 8 months after hitting a serious plateau before hiring me as his coach.
We discuss:
Eating too much fat (living in pseudo paleo, primal, keto land) without being aware of his overall calorie intake, despite eating "healthy" foods
How adding in carbs has been liberating for his personal and professional life
Why "cheat meals" were not serving him
What were his major "ah-ha's" over the past 8 months that have helped him transform his physique
The Energy Recharge Solution: 8-week coaching program
I have a brand new program called The Energy Recharge Solution starting on November 4th and I'd love to work with you.
I've been working on this system for the last 2-years...and I call it the Pure Science, Proven Results Process. in which I teach you the fundamental habits necessary to create massive change in the 4 pillars that matter most for optimized energy and long-term fat loss - Nutrition, Movement, Lifestyle and Mindset.
We're building an amazing reference library of success stories of high-achieving men (and a few brave women) from all walks of life.
This will be an online 8-week coaching program led by me and the purpose is to give you the no B.S. tools to literally recharge your internal battery so that you can focus on what really matters most your in life, like your family and functioning at your best all day, every day.
Naturally, this is for men and women who are results-oriented and ready to take serious action and not for those unwilling to invest in their success.
If you’d like to join us then go ahead a schedule an introductory call with me so I can tell you more about the program and we can see if it’s a good fit,
Just head over to: www.bslnutrition.com/levelup
Looking forward to speaking with you.
There are 3 factors more important to your success in life than anything else; more important than IQ, social or emotional intelligence…
They are…
The belief you have in yourself, the belief others have in you, and the ability to turn stress, hurt, tragedy and pain into fuel for growth. All three of these factors are enhanced by other people.
Jade Teta, naturopathic doctor, metabolism expert, and weight loss psychology expert believes that in order to make a meaningful difference in this world, we need other people to succeed, and they need us. We need connection, engagement, and support. These are the imperatives that any Next Level Human lives by; to learn, to teach, and to love.
“We humans want to do something of substance. We want to live meaningful lives that matter, That is what we crave. We want people to see us. We want acknowledgment. We want to be heard and be held…”
Dr. Jade Teta is an integrative physician, author and sought-after expert in the realm of metabolism and self-development. He was a previous guest on Episode 29, one of my most popular episodes where we discussed all things metabolism and weight loss.
Dr. Teta has recently started a new company, Jade Teta, LLC, that combines his fitness knowledge with his expertise in self-development and mindset change in addition to a couple of new books, Next Level Tribe and Next Level Human, which is much of what we discuss on the show today.
Additional show notes and links at: www.bslnutrition.com/episode79
Today on the show I interview one of my long-time nutrition mentors, Bob Rakowski. “Dr. Bob” as he’s affectionately known, is a Chiropractor, Kinesiologist, Certified Clinical Nutritionist, Certified Biological Terrain Instructor, and the clinic director of the Natural Medicine Center in Houston Texas. In addition to running a busy practice, Dr. Rakowski has lectured internationally for over 24 years on various topics in Natural and Lifestyle Medicine.
He has appeared on numerous television programs and international radio talk shows. He is a recognized expert in functional endocrinology and in-office diagnostic procedures to assess nutrition status. His clinical experience ranges from treating elite professional athletes to critically ill patients with a variety of cancers and autoimmune diseases.
In this episode, we discuss the numerous impacts of our lifestyle on our immune system, including sleep, hydration, nutrient deficiencies, as well as stress management.
Additional show notes and links at: www.bslnutrition.com/episode78
Today on the show we're talking about The Wild Diet with the Fat-Burning Man, Abel James. Abel James is a New York Times bestselling author. He's a musician and virtual reality producer and host of the hit podcast, Fat-Burning Man. His new book of irreverent poetry is called Designer Babies Still Get Scabies and that will be available July 27th of this year, 2019. Man, what an honor it was to have the Fat-Burning Man on the show today.
In this episode, we talk about The Wild Diet and how to lose 20 pounds in 40 days. One of Abel’s main tenets of health is that it’s imperative to start to eat more ancestrally or eat more wild in terms of foods that Mother Nature provides and why those are beneficial from a fat loss standpoint.
From an ancestral perspective, we talk about how to build out your plate, how to utilize the Wild Diet for different body types, what sort of lifestyle factors are also part of the Wild Diet. How it's not just relegated to the nutrition that we take in, but also the lifestyle that we're living and how that impacts how our body stores body fat. Additionally, we talk about stress management, eating seasonally, and a lot about the misinformation, the marketing and the propaganda that is so irreverent today in the fitness, nutrition industry.
As always, you're going to love this episode. Abel James is a wealth of knowledge. He's been in this business for quite some time, and if you haven't already, or if you're not already familiar with The Fat-Burning Man Show, you guys need to head over and check it out.
Enjoy!
Additional show notes and links at: www.bslnutrition.com/episode77
Inside each of us, there's a delicate dynamic and profound communication system between our brain, our digestive system, and hormones that work to synchronize the chemical processes that regulate how we store body fat. This is basically our body's inner thermostat, which stimulates or suppresses your appetite by raising or lowering your metabolic rate, which is your body's food to fuel process, in response to how much fat it thinks you should have. The problem is, there are a myriad of factors at play that, for all intents and purposes, wreak havoc with this thermostatic mechanism.
Today I catch up with Jonathan Baylor. Johnathan is the Founder of Wellness Engineering and the world's fastest growing permanent weight loss and diabesity treatment company, called Sane Solution. He authored the New York Times Bestseller, The Calorie Myth and The Set Point Diet, has registered over 26 patents, and has spoken at Fortune 100 companies and TED Conferences for over a decade. His work has been endorsed and implemented by top doctors from Harvard Medical School, Johns Hopkins, the Mayo Clinic, the Cleveland Clinic, and UCLA.
In this episode, we'll discuss The Set Point Diet and how our metabolism adjusts in response to both weight loss and weight gain. We talk about the eat less and exercise more approach and why it is guaranteed to fail. We talk about the hidden factors that determine your weight. This has to do with your brain, your gut, and your hormones, and, as I said, the relationship between those. Then we'll dive into the Sane, S-A-N-E, approach to regulating your metabolism. That stands for Satiety, Aggression, Nutrition, and Efficiency, and we'll talk about the nutrition and lifestyle factors that those apply with. Then lastly, but possibly most importantly, we'll talk about how to develop a weight loss mindset that revolves around self-love. How to navigate the shame cycle and how to stop saying "what the hell," so you can positively impact your body set point for longterm permanent weight loss.
You can find the show notes at http://www.bslnutrition.com/episode76.
Do me a huge favor and, if you love the content that we are putting out here at The Smart Nutrition Made Simple Show, then leave a positive rating and review and share this with someone who needs to know that they matter, that it's not their fault and that you love them.
Today we talk with by buddy Taylor Robbins about how he found his purpose as a man, as a father, as a husband, by identifying with his spirituality and how that really helped him create more balance in his life, less stress, and more stability - mentally, physically, emotionally and financially.
“Nothing about us is connected to any circumstance because a man is still a man and has a certain purpose even if he’s not a dad or a husband. So there is something more innate about us that we need to find and connect with.”
Taylor has been in the fitness industry for over 10 years, and he started as a personal trainer and a strength coach, and transitioned into owning his own nutrition consulting company. And more recently, he's been consulting for gyms as well as being a full-time general manager for a gym in San Diego. But he loves every element of health and nutrition and fitness, and as you'll hear, he's very wise and knowledgeable about the industry and about himself and his journey.
We'll dive into some of the useful bio-hacks revolving around testosterone replacement, when and if it's appropriate to be used. We talk about why strength training is a crucial element of any body transformation program, and why most people, frankly, are just doing it wrong. Lastly, we talk about why managing our insulin levels effectively is not only the key to better body composition, but improved longevity and quality of life.
I think, as always, you guys are going to enjoy this episode. It was really a phenomenal conversation that I learned a lot from, and Taylor definitely challenged me to think a little bit deeper about my own purpose, about why I'm doing what I'm doing, and about who I am. Who is Ben at the end of the day without this podcast, without my physique, without my family, without my job? Just who I am and what my purpose is. So hopefully he will challenge you to think the same.
Show Notes & Resources:
http://www.bslnutrition.com/episode75/
The 5-Day Fasting Mimicking Diet + Detox Plan:
The Fasting-Mimicking Diet + Detox Plan
Work 1-1 with Ben
http://www.bslnutrition.com/levelup
Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners):
LINK:https://wellevate.me/benjamin-brown
Just click on the “Create an Account” link below the sign in button.
Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients.
Join the BSL Nutrition Community:
BSL Nutrition Facebook Community
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com or sign up for a free strategy call here: http://www.bslnutrition.com/levelup
We have more information at our fingertips than ever before in human history…
Yet we find ourselves more confused, sicker, fatter, and more depressed than any generation before.
Why is this?
Because there’s simply too much noise.
Too much distraction.
Not enough action.
In order to live a happy life, to be “successful”, do we really need to KNOW more?
I say it’s not about the information, rather the intention…
You have to identify WHAT you actually want and create a path for how you’re going to get there.
In this episode with coach Doreen Korba, we dive into an incredible 5-step process to help you create what you want in your life by mastering your mindset.
“We have the power to believe anything we want to believe. Make your beliefs serve you. Don’t let them prevent you.”
We'll discuss 5 crucial elements to help you identify your goals as well as daily action steps to ensure you're building the foundation for personal and professional growth, including:
- Identifying what it is you actually want!
- What is your why?
- Taking an inventory of your thoughts: what are we saying to ourselves when no one's around?
- What are the stories we tell ourselves vs. the facts and how are they actually aligned?
- How to set proper expectations for yourself and the process.
Doreen Korba is a personal coach, motivational speaker and writer focused on what she calls, Mindset Magic. Taking control over one's thoughts and setting yourself up for success is what she's best known for. As a clinically trained psychologist with a Master's Degree in Counseling and 15-year running Global Marketing organizations, Doreen combines her business skills with her personal journey through grief to help others uncover their highest potential, return to the best version of themselves and live a life full of joy.
Connect with Doreen:
Website: https://www.stillmama.org
Facebook: https://www.facebook.com/coachkorba
Instagram: https://www.instagram.com/coachkorba
Show Notes & Resources:
http://www.bslnutrition.com/episode74/
The 5-Day Fasting Mimicking Diet + Detox Plan:
The Fasting-Mimicking Diet + Detox Plan
Work 1-1 with Ben
http://www.bslnutrition.com/levelup
Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners):
LINK:https://wellevate.me/benjamin-brown
Just click on the “Create an Account” link below the sign in button.
Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients.
Join the BSL Nutrition Community:
BSL Nutrition Facebook Community
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com or sign up for a free strategy call here: http://www.bslnutrition.com/levelup
In this episode we discuss herbal supplements and why and How to choose quality products, including what to look for on the labels as well as some of the shady and unethical practices currently being employed in the industry.
Additionally, we chat about our clinical nutrition degrees and the transition from student clinician to a real-world practitioner, including what it means to be a good coach and how our view of nutrition has changed over the years.
Lastly, because Brianna travels so frequently to lecture, I thought it would be helpful for her to drop some clinical pearls on travel nutrition and supplementation recommendations which I’m confident you’ll find helpful.
Brianna is a graduate from Monmouth University and the Universidad de Cadiz, where she received her B.A. in Spanish, while also receiving two minors, in Communications and Health Studies. Brianna continued on to graduate school and received her Masters of Science in Human Nutrition from the University of Bridgeport. She is also a Functional Diagnostic Nutrition Practitioner (FDN), a NASM Certified Personal Trainer, and a Holistic Lifestyle Coach from the C.H.E.K Institute. She is currently enrolled in a PhD program at the University of Natural Health, pursuing her doctorate in Holistic Nutrition.
Brianna is currently the Global Educator at Vitality Works, a private label nutraceutical and herbal company and has had her own private practice for over 5 years.
Brianna has been working as a Clinical Nutritionist, specializing in alternative health, functional medicine and dietary supplements, working with a vast array of clients and businesses to educate and improve their health and dietary needs. She believes in taking a holistic and root cause approach to wellness, while also placing importance on finding balance, getting back to the basics and making lasting lifestyle changes.
Connect with Brianna:
Website
Show Notes & Resources:
http://www.bslnutrition.com/episode72/
The 5-Day Fasting Mimicking Diet + Detox Plan:
The Fasting-Mimicking Diet + Detox Plan
Work 1-1 with Ben
http://www.bslnutrition.com/levelup
Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners):
LINK:https://wellevate.me/benjamin-brown
Just click on the “Create an Account” link below the sign in button.
Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients.
Join the BSL Nutrition Community:
BSL Nutrition Facebook Community
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com or sign up for a free strategy call here: http://www.bslnutrition.com/levelup
If you’re a man and you’re not waking up with an erection every morning, then there’s something wrong.
This “morning glory” is indeed a natural and vital sign of good health - and the absence of suggests that your testosterone levels could be low.
But that’s not the only sign of “Low T”…
- Low energy
- malaise
- poor concentration
- decreased muscle mass
- increased body fat
- low libido can
All of these can be signs and symptoms of low testosterone.
In this interview with men’s hormone expert and naturopathic medical doctor, Michael Moeller, we talk about the implications of low testosterone; symptoms, contributors, risks associated, and treatment options. Additionally, we go deeper into the individualization necessary to determine “optimal”dosing, including frequency of injections, the role of estrogen in the process, and the potential contra-indications of using aromatase inhibitors.
“Guys who have lower testosterone have an increased chance for alzheimer’s, increased chance for heart disease, increased chance for diabetes, increased chance for prostate cancer, overall increased chance of death. So we need to do what we can to nurture those levels and on my end I meet the patient where they're at. “
Additionally, we discuss:
- Which blood tests to run to identify optimal hormone balance
- Growth hormone and the role of peptides in body composition improvements (as well as feelings of wellbeing)
Connect with Dr. Moeller:
Website
YouTube
Podcast in iTunes
Show Notes & Resources:
http://www.bslnutrition.com/episode72/
The 5-Day Fasting Mimicking Diet + Detox Plan:
The Fasting-Mimicking Diet + Detox Plan
Work 1-1 with Ben
http://www.bslnutrition.com/levelup
- - - Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners): LINK: https://wellevate.me/benjamin-brown
Just click on the “Create an Account” link below the sign in button.
Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients.
- - -
Join the BSL Nutrition Community:
BSL Nutrition Facebook Community
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com or sign up for a free strategy call here: http://www.bslnutrition.com/levelup
Find out more about the Complete Essentials: https://bslnutritionshop.com
Welcome to this solo round of the Smart Nutrition Made Simple show.
Today I wanted to do a Throwback Thursday re-share an interview I did with my buddy Taylor Robbins on his Svavage Strength podcast.
In this interview, I share a bunch of clinical pearls on how I work with clients to maximize results, all about the supplement industry including some uncommon knowledge as well as the impetus and importance of taking a quality Essential Amino Acid Powder, like our Complete Essentials.
More specifically, I’ll touch on:
1) What my #1 "Stranded Island" supplement would be?
2) How do we know what supplements are tested for efficacy?
3) Which supplements are the biggest waste of money?
4) What are the BEST muscle building supplements?
5) The importance of essential amino acids and the Complete Essentials product.
If you want to find out more about our Complete Essentials and how it can benefit you, just head over to BSLnutritionshop.com, or you can find it on amazon by searching BSL Nutrition Complete Essentials and read the awesome reviews OR you can just shoot me an email at ben@bslnutrition.com for any questions that I can answer about all things nutrition and supplementation, our workout product and/or my personalized coaching services.
With that said, enjoy the show!
“LEARNING IS NOT ATTAINED BY CHANCE, IT MUST BE SOUGHT FOR WITH ARDOR AND ATTENDED TO WITH DILIGENCE.” ―ABIGAIL ADAMS
In the informationally complex world of nutrition and fitness what separates the elite health professionals of the world from the rest?
Well, I’ll tell you…
It’s 3 things:
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They never stop learning and continually make it a priority to learn from those that are getting great results in their field.
-
They can confidently admit that there is more than one way to get clients great results and accomplish this by aligning ONLY with what’s best for their client rather than any one particular nutritional dogma.
-
They practice what they preach. period.
In this conversation with strength & conditioning coach James Tognarini, we discuss his passion for learning and how its helped him to develop effective and realistic training, nutrition, and supplemental considerations for his clientele, regardless of their limitations or goals.
“Asking someone who has never stepped in a gym before, has a high-stress job and can barely stay awake halfway through the day to exercise five times a week and cut out carbs completely or what have you is a lot to ask for a lot of people. I think that’s where a lot of failures comes from.”
Additionally, we discuss:
-
How improving joint limitations can contribute to weight loss
-
Why logging foods can be pivotal for creating accountability
-
Which nutrition decisions may be the most advantageous to long-term results
-
How “dieting” struggles can often be great learning tools
-
Foundational supplementation for help support nutrient deficiencies
Finally, James and I talk about the value of focusing more intrinsically through meditation and expressing gratitude daily. With a myriad of factors that affect us externally; including poor sleep, nutrition, stress, etc., having the ability to slow things down and manage stress through journaling and breathing exercises could prove to be their most valuable weight loss (and longevity) asset.
Connect with James:
Website
Sign up for The Five-Point Weekly to keep in touch <<<------- SIGN UP
Additional Show Resources:
The Fasting-Mimicking Diet + Detox Plan
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com or sign up for a free strategy call here: http://www.bslnutrition.com/levelup
What if you were told you only had months to live?
What would you start doing differently?
Who would you spend time with?
How would your priorities shift?
These are some of the tough questions that Matt Terry was asking himself as he lay in a hospital bed after a somewhat routine appendectomy turned into a cancer scare.
This former Olympic powerlifter had faced many challenges up to this point in his life, but none could prepare him for this pivotal moment when everything changed; priorities, values, health, and the decision to do whatever it takes to CHOOSE to define his future. No diagnosis would have as much power as his nutrition and lifestyle decisions.
In this inspiring interview, we take a journey through the life of fitness and nutrition expert, Matt Terry, a co-owner of Body Solutions, a personal training studio in Overland Park Kansas. Matt discusses his transition from animal protein gorging athlete to plant-based living and the steps that he takes daily to maintain his health; physically, mentally, and emotionally.
I think that you’ll enjoy listening to Matt’s story understanding even as a “fitness professional”, it’s easy to get caught up in illogical, unnecessary, and sometimes harmful eating patterns despite the “belief” that it’s the right thing to do. Rather, if we can take a step back and follow some fundamental principles and practice some intuition, then we’re likely to be much more successful, even though it may take some work.
“Just eat when it’s daylight. That’s the easiest thing to do. You don’t have to get caught up in fasting windows.”
Additionally, we discuss:
- Matt’s struggle with weight growing up.
- The various nutritional dogma’s that Matt subscribed to and why it almost killed him.
- Why consuming too much protein (stimulating mTOR) may be a bad idea
- How much protein is enough
- The value of intermittent fasting, when, and how
- Time-Restricted Feeding and the Fasting Mimicking Diet
- How Matt has evolved over the years in his mindset towards nutrition and exercise and how he applies that to his clientele.
Connect with Matt:
Website
Additional Show Resources:
The Fasting-Mimicking Diet + Detox Plan
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com or sign up for a free strategy call here: http://www.bslnutrition.com/levelup
Link to FREE Guide: https://go.bslnutrition.com/fmd The Fasting Mimicking Diet + Detox Plan The 5-Day Guide to Boosting your Energy & Jump Start Weight Loss You’ve been hearing me speak a lot about the benefits of intermittent fasting, but more specifically, about the 5-day fasting mimicking diet.
Since I was getting so many questions about it, I’m happy to let you know that I created a Free 5-Day Fasting Mimicking Diet Guide and Detox plan to share with you on the exact strategies that I use for myself and my clients, including:
- How to implement a 5-Day Fasting Plan (Includes Exactly What & When to Eat).
- The Inflammatory Foods you Must Avoid During the Plan to Quickly Improve Digestion.
- Why Fasting is the Fastest Way to Improve Energy and Initiate Weight Loss.
- Which 3 Specific Nutrients to Use to Support Optimal Detoxification.
- 5 Proven Strategies to Help you Manage Hunger during your fast.
Download the free guide HERE: https://go.bslnutrition.com/fmd
_____________________________
FULL DISCLOSURE: This is NOT the Prolon patented form of the 5-Day Fasting Mimicking Diet developed by Dr. Valter Longo nor does it claim to be. HERE is the link to his version: www.prolonfmd.com
If you’re interested in learning how to lose weight in the most effective and sustainable way possible, then you’re going to enjoy this interview with Brad Dieter, Ph.D.
In our first podcast interview: www.bslnutrition.com/episode50, we talk a lot about physical activity for weight loss, nutrition for weight loss, total caloric intake, metabolism, set point theory, intermittent fasting, the ketogenic diet, etc.
In this follow-up conversation, we take it to another level as we discuss some of the deeper and likely more relevant aspects of weight loss (and re-gain).
“Fat loss doesn’t mean you have your macros in order,
it means you have your life in order…”
Brad is a trained exercise physiologist, molecular biologist, and biostatistician. He received his B.A. from Washington State University and a Masters of Science in biomechanics and Ph.D. at the University of Idaho. Additionally, Brad completed his post-doctoral fellowship in translational science at Providence Medical Research Center, Providence Sacred Heart Medical Center and Children’s Hospital where he studied the intersection between nutrition, exercise, and disease.
Currently, Brad is a research scientist at the Providence Medical Research Center and co-owner of Eat to Perform, an online nutrition coaching platform. He also sits on several different advisory boards and writes articles on health, nutrition, and supplementation on his website ScienceDrivenNutrition.com.
During my our awesome podcast, Brad and I talk a more specifically about some of the factors outside of just diet and exercise that can be at the root of why our metabolism is far from just a calculator relying on a calories in, calories out feedback loop, like emotions, sleep, and persistent and chronic stressors that really set the foundation for how and why our body functions the way it does.
Connect with Brad:
Website
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com or sign up for a free strategy call here: http://www.bslnutrition.com/levelup
Intermittent Fasting (Part 1)
In this part 1 solo round, we discuss what exactly constitutes "intermittent fasting", the numerous ways in which to implement, and the established benefits, from fat loss to improved health.
Intermittent fasting (IF) is a fascinating topic for a variety of reasons. IF is relatively simple, it’s fairly easy to stick to, it’s cheap, and it has a vast array of health benefits, including weight loss.
Most of us have grown up thinking that skipping meals is bad. We believe that it slows down our metabolism, puts our body in “starvation mode”, and makes us store more body fat.
However, research shows that short-term intermittent fasting, whether it’s for part of the day or the entire 24 hours, can actually boost our metabolism, increase fat loss, and improve our overall health.
I've written more extensively on the topic HERE: https://www.bslnutrition.com/intermittent-fasting-weight-loss-tool/
In this short episode, I'll discuss:
1) What is intermittent fasting (IF)
2) How IF works
3) Why do IF
4) Different types of IF
5) Where to begin with Intermittent Fasting
If you're new to the topic and interested in realistic strategies to lose weight without practicing some uber restrictive dieting methodology, then IF just may be the right tool for you.
IF is highly individualized. As a busy father of 3, I’ve found intermittent fasting to be very valuable because it allows me to have more time to work without thinking about food prep, eating, etc. But what works for me may not work for you. Try and experiment with different forms of intermittent fasting to find the best fit.
I also want to be very clear that intermittent fasting is not the only way to lose weight. It is simply a tool that can help you reach your weight loss goals.
In the next solo episode, we'll discuss some more advanced and clinically significant fasting strategies, including the 5-Day Fasting Mimicking Diet and my experience having implemented it with myself and numerous clients.
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If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com and/or book a time for a free strategy call here: http://www.bslnutrition.com/levelup
So many people are jumping on the low-calorie bandwagon, without knowing that they are sabotaging their metabolism and general health.
What factor contribute to diet failure?
What is metabolic flexibility, and what should we be doing to help create more metabolic flexibility into our lives through realistic dieting and exercise?
Why is jumping into an aggressive diet and exercise program one of the worst things you can do?
I was recently interviewed by my friend Jay Campbell on his TOT Revolution podcast to share my thoughts on why we shouldn’t become focused on only one method for weight loss and fitness, and why we need to be flexible in our calorie intake and exercise approach.
Some of the many takeaways from our discussion:
- Metabolic flexibility is just the ability to jump between high calories and low calories depending on energy demands, environmental demands, and stress demands.
- When you go low in calories, you create a massive discrepancy between your calorie intake and hormonal output. This leads to problems in energy, appetite, libido, cognitive function, sleep, and digestion.
- Metabolism is an adaptive and reactive mechanism the body has in place. It’s our brain communicating with other parts of the body to facilitate certain responses.
- Hormones matter as much as calories when it comes to weight loss.
- Instead of jumping into an aggressive exercise program, it’s better to focus on your nutritional and lifestyle behavior and the things that help manage their hormonal output. That’s what will create a caloric deficit in a healthier way.
At the start of the show, I shared why I transitioned out of the supplement space and my issues with the supplement industry (spoiler alert: We're bringing the Complete Essentials BACK! We'll be on Amazon in the next week or two!)
We talked about the importance of establishing your values and non-negotiables in your life, and working on being the most functional version of yourself.
We also talked about why it’s difficult to find a diet and nutritional method that’s going to work consistently.
We also discussed:
– The causes of diet failure– Signs that your metabolic output is out of sync and balance– How your body utilizes different fuel sources
The problem with a lot of the diet and nutrition programs we use is that they lack flexibility and balance meaning that the metabolism swings too far, and that’s when people start to experience difficulties in energy, hunger, libido, cognitive function, sleep, and digestion.
Instead of jumping into an aggressive exercise program, it’s better to focus on your nutritional and lifestyle behavior and the things that help manage their hormonal output.
That’s what will create a caloric deficit in a healthier way. We have to maintain balance within a flexible environment so we don’t go too far down one path because that doesn’t do anything for our bodies.
Check it out here: https://www.bslnutrition.com/episode68
Find the Complete Essentials on Amazon
AND/OR find out more about the Complete Essentials All-in-One Training Formula as www.bslnutritionshop.com
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com and/or book a time for a free strategy call here: http://www.bslnutrition.com/levelup
Let’s face it, trying to figure what, when, and how to eat is a full-time job.
Go ahead and do a simple Google search for “weight loss” and strap yourself in for a mind-numbing and overwhelming amount of confusing and contradictory information, including diets and “protocols” ranging from:
Paleo, Ketogenic, Plant-based, Mediterranean, low-fat, high-fat, Carnivore, intermittent fasting, cleanses, etc., etc.
I’m sad to admit it, but even as a nutritionist, with more than 15 years of experience and education, I’m more confused than I’ve ever been about nutrition…
And frankly, I’m a little concerned that I’ve only been contributing to the myriad of nutrition information that, for most regular Janes and Joe’s, just isn’t going to be practical to implement.
Therefore, I feel like it’s necessary to take a step back here and add a little more clarity to what I consider to be the easiest and most realistic way to change your nutrition habits today…by learning HOW to build out your plate from meal to meal.
In this solo episode, we’ll discuss:
- How many meals per day are ideal and when
- How much protein, carbs, and fats at each meal
- Why it’s important to create nutritional balance at every meal
- How to better control blood sugar, hormones, and total calories
- Why a simple protein shake can be a game changer when you’re on the go
- Where to get high-quality supplements (at a heavily discounted price)
As you’ll hear in the episode, I’ve used these “plate building” strategies for countless clients who have lost anywhere from 20 to 50+ lbs simply by following the guidelines herein.
I’ll tell you what the trick is… DON’T MAKE IT MORE COMPLEX THAN IT NEEDS TO BE. period.
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Additional Resources:
Fast Energy Fix Blueprint
Episode 55 - Fundamentals of Nutrition with Brian St. Pierre
Episode 63 - Optimal Protein Intake and Muscle-Centric Medicine with Dr. Gabrielle Lyon
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Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners):
LINK: https://wellevate.me/benjamin-brown
Just click on the “Create an Account” link below the sign in button.
Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients.
*If you are registering for the purposes of implementing the 5-Day Fasting Mimicking Diet, please email me and let me know you created your account and I’ll send you the specific fasting guidelines as well as which products you’ll want to order to get started.
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With that said, if you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com or sign up for a free strategy call here: http://www.bslnutrition.com/levelup
What if I told you that it’s not the food that you’re eating that’s making you fat?!
Rather, it’s how your body is utilizing that food by virtue of our metabolic processes that burn it as fuel and/or stores it as fat…
And our current health, our environment, and our food quality are the major determinants in how well our metabolism functions to help keep us lean, healthy and strong.
“I think we need to reframe the conversation from weight loss and weight management to metabolism. I do not believe that food makes you fat. It’s what our bodies are doing with that food.” - Dr. Emmett Blahnik
In this episode with Dr. Emmet Blahnik, founder of Nextlevelhealth.com, we dive into several key factors beyond Calories in vs. calories out that can determine how well we function with the calories we consume, including:
- Avoiding hormone-disrupting chemicals in our foods by sticking mainly to quality meats and veggies.
- Why and how our fat intake is a crucial part of our health, from our cellular foundation to the precursors for our hormonal raw materials.
- What hydration has to do with metabolism
- How neuro and micro-toxins can put the brakes on weight loss and where they come from
- And much more…
Ultimately, Dr. Blahnik teaches in his nutritional framework, and upcoming book: Simply Eat Real Food (SERF), we can start to reverse the obesity epidemic and build the healthy metabolisms that we need to lose weight, feel great and balance our hormones naturally.
Connect with Dr. Blahnik:
Website: Next Level Health
Book: Simply Eat Real Food
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com or sign up for a free strategy call here: http://www.bslnutrition.com/levelup
Our metabolism controls our body’s ability to utilize food for fuel.
As our energy demands change - from sedentary to high-intensity exercises - our bodies preferential fuel sources shift, from fat to carbohydrates.
In today’s show, Dr. Mike T. Nelson discusses the inherent flexibility required to effectively utilize both fat and carbohydrates in both healthy and unhealthy people, as well as the various factors that can both positively and negatively influence these pathways, including:
- Poor Sleep
- Ketogenic Dieting
- Fasting Cardio
- Aerobic Exercise
- Intermittent Fasting
- Flexible Dieting
- And More…
Most importantly, we talk about realistic options for people who want to know how to improve their health and performance WITHOUT subscribing to some fad or restrictive based dieting:
“If you look at flexible dieting compared to rigid dieting, there’s pretty good research saying that flexible is better. Most of the population if you give them more options they do better.” - Mike T. Nelson
Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, faculty member at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruously) heavy-metal enthusiast. The techniques he's developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. In his free time, he enjoys spending time with his wife, lifting odd objects, reading research, and kiteboarding as much as possible.
Connect with Mike:
Website: https://miketnelson.com
Flex Diet Certification: www.flexdiet.com
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com or sign up for a free strategy call here: http://www.bslnutrition.com/levelup
There’s not a physiological disorder or disease that isn’t impacted by a lack of sleep.
In fact, for me, as a coach, if there was only one thing that I could help clients with that would significantly contribute to improving their health, improving body composition, emotional stability, cognitive function, increase longevity, etc…. it would be figuring out how to improve their sleep.
As such, sleep if often one of the first things that I address with all new clients.
The crazy thing is, despite how important sleep is for our overall health and daily function, relatively little is known about about the intricacies of why we need a specific amount and how our individual needs can vary.
Regardless, in today’s episode, we’re joined by Dr. Court Vreeland to discuss the relationship between sleep and health, from a body and brain perspective.
“People who sleep the appropriate amount are better at consolidating memories, they are better at learning, they are better able to take a skill and master it because their brain is doing what its supposed to do in terms of efficiency. It’s really important for the brain to have this down time to rest and repair.”
Dr. Vreeland is a Chiropractic functional neurologist with a private practice in Vermont. He is a nationally recognized speaker, author, and expert in functional medicine.
Join us as we dive into the importance of sleep, including:
- Brain function and optimal learning
- A deeper understanding of the sleep cycle and what happens when we don’t get enough sleep
- What strategies to employ to improve sleep hygiene using - nutrition, exercise, lifestyle, and supplementation
- Leptin Resistance and obesity
- How to address common sleep issues, including falling asleep, staying asleep, and waking up easily
If you feel like your sleep issues could be the elephant in the room, potentially keeping you looking, feeling, and thinking as well as you’d like, then this episode of the Smart Nutrition Made Simple Show is for you!
Connect with Dr. Vreeland:
Facebook: https://www.facebook.com/vreelandclinic/
Website: http://www.vreelandclinic.com
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com and/or book a time for a free strategy call here: http://www.bslnutrition.com/levelup
There’s a common denominator when it comes to why so many of us struggle to be consistent with our nutrition - especially hard charging entrepreneurs…
of course, it’s finding the TIME to “eat right”.
Despite the fact that this, in itself is a massive limiting belief, it goes without saying that the easier we can make things in the kitchen and on the road, the more successful we’ll be…especially when faced with periods of excessive work, stress, and travel.
In this episode, we catch up with Phoenix, AZ based personal trainer and fat loss ninja, Nate Palmer. Nate is the bestselling author of Passport Fitness: The No-Nonsense Guide To Staying In Shape No Matter What City You Wake Up In as well as the creator of the comprehensive mobile friendly workout system created for those that travel frequently called Bod-in-a-Box.
Having spent the last several years working with extremely busy entrepreneurs and executives, Nate offers first hand knowledge about what it takes to build and maintain a “million dollar body” with tried and tested nutrition and training strategies.
“The first thing to put a big priority on is how they can fit a healthy nutritious plan into their lifestyle. You have to be doing a nutrition plan that supplements your lifestyle, helps you create energy, create focus and doesn’t take a ton of time.”
Additionally, we discuss:
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How Nate worked his way into a competitive fitness industry after realizing he wasn’t cut out for the standard 9-5
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Why the standard American breakfast is setting upon your brain and body for disaster (and what to eat instead).
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What’s in Nate’s “Optimal Body Coffee” recipe that will supercharge their brain
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Why you need to be strategic about using your “decision making muscle” for important decisions, not silly food choices.
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How to embrace hunger to fuel your productivity through enhanced brain activity
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When the best time to implement carbs is to help with stress reduction and improved sleep
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Lastly, Nate’s popular Million Dollar Meal Plan Guide
Episode Resources:
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Website
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Facebook
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Million Dollar Meal Plan
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Passport Fitness
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com and/or book a time for a free strategy call here: http://www.bslnutrition.com/levelup
In this episode we’ll cover all things protein as far as protein intake on muscle health and longevity. We’ll discuss the relationship between muscle mass and brain health, blood sugar regulation, as well as the benefit of having relatively large amounts of lean muscle tissue. Lastly, we’ll discuss how much protein should be consumed, what sources are best, and which protein supplements are best.
Trained as a Doctor of Osteopathic Medicine, Gabrielle works with nutritional interventions, metabolic and genetic testing, and behavioral action plans to to precisely fine-tune metabolism, balance hormones, and transform body composition. Her formal education culminated in nutritional science and geriatrics research at Washington University in St. Louis.
Connect with Dr. Lyon:
Website
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com and/or book a time for a free strategy call here: http://www.bslnutrition.com/levelup
Your body is pretty smart…
and has evolved over millennia to survive harsh conditions through feast, famine, and disease.
We were built to procreate.
Despite the fact that we all want to look good naked, we can’t outsmart the bodies inherent drive to simply survive.
So much so, that when our brain perceives stress, the last thing it wants to do is burn body fat. Rather, it will redirect all necessary resources to ensure survival…
Be it lack of sleep, over exercise, under eating, finances, poor relationships, and any other actual, perceived, or anticipated stressors, all have the ability to significantly impact how our body functions.
On today’s show, I speak with Dr. Carrie Jones about how stressors impact our natural hormonal rhythms and why our present day lifestyles can set us up for hormonal sabotage, cause us to store body fat, decrease energy, and a plethora of other symptoms.
"Everyone vilifies cortisol, but actually cortisol helps your blood sugar, is anti-inflammatory to a point and it actually helps to trigger your own T cells that have been tagged as autoimmune to be killed. So if your cortisol rhythm is dysfunctional you can actually increase your risk for autoimmunity or you can increase the autoimmune symptoms you already have." - Dr. Carrie Jones
Dr. Carrie Jones is an internationally recognized speaker, consultant, and educator on the topic of women’s health and hormones. She graduated from the National University of Natural Medicine (NUNM), School of Naturopathic Medicine in Portland, Oregon where she also completed her 2-year residency in women’s health, hormones and endocrinology. Later she graduated from Grand Canyon University’s Master of Public Health program with a goal of doing more international education. She was adjunct faculty for many years teaching gynecology and advanced endocrinology/fertility and has been the Medical Director for 2 large integrative clinics in Portland. She is the Medical Director for Precision Analytical, Inc, creators of the DUTCH hormone test.
Additionally we talk about our personal experience with implementing a Fasting Mimicking Diet as we both coincidentally are on day 5 (the last day, thank goodness!!) at the time of this recording.
There’s a plethora of research based benefits from fasting, including:
- Increase insulin sensitivity
- Decreased insulin resistance
- Decreased blood glucose
- Increased visceral fat utilization (in longer term fasting)
- Increased ketone production
- decreased autoimmunity
- Decreased inflammatory cytokines
- Decreased blood lipids (more triglycerides mobilized for fuel)
- Increased memory and learning
- Increased Brain Derived Neurotrophic Factor (BDNF): basically better brain function through brain hippocampal mitochondria production
Despite all of these incredible benefits, In my opinion one of the biggest benefits of fasting is simply getting a better understanding of your body, how you feel, your hunger levels, how to manage hunger and why it’s just not necessary to eat as much and as frequently as we Americans tend to.
I hope you guys enjoy the show!
Connect with Dr. Carrie Jones:
Dutch Test: www.dutchtest.com
Website: www.drcarriejones.com
Instagram: https://www.instagram.com/dr.carriejones/
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com and/or book a time for a free strategy call here: http://www.bslnutrition.com/levelup
There’s power in simplicity.
It’s obvious, that I believe that, hence the name of the show - The Smart Nutrition Made Simple Show.
But sometimes the complexity of the topics we speak about lead us to believe that things are more difficult than they seem, i.e. hormones, gut health, functional medicine, supplementation, nutrient timing, intermittent fasting…
I suppose one cannot help be confused given the vastness and depth of the content that’s out there for our immediate access.
Today however, we take things back to the basics to give you the tangible tools to help you make the smart nutrition decisions.
“Actually taking a step back and keeping things as simple as possible is really what can pay off for people. The biggest thing that’s changed everything for me is simply understanding what a calorie is and what that means.” - TJ Jankowski
I’m thrilled to introduce you to TJ Jankowski, a former fat kid who found the gym just in time to become a professional/international rugby player.
TJ now is the main guy at TJ Strength, an Online Coaching company that focusses on practical, long-term results.
His coaching focuses on three key areas:
Using smart nutrition strategies to build a chiseled physique
Practical, cutting-edge training that produces consistent progress both on the field and in the mirror.
Figuring out how to implement the first two points in real-life situations to stay as consistent as possible.
In todays episode we discuss:
- Calorie counting and creating more nutritional awareness
- Decision fatigue and WHY it’s necessary to plan ahead
- Being proactive vs reactive in order to avoid sabotaging your weight loss goals.
If you enjoy my perspectives on nutrition then I’m confident this episode is for you as TJ and I clearly see eye to eye on nutrition and why it’s so important to make things simple for long-term success.
www.bslnutrition.com/episode61
Connect with TJ:
Website: https://www.tjstrength.com
Facebook: https://www.facebook.com/tj.strength1/
IG: https://www.instagram.com/tj.strength/
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness (as well as acknowledging the role of alcohol in your life), then let’s chat, just emaill me: ben@bslnutrition.com or sign up for a free strategy call here: http://www.bslnutrition.com/levelup
What are epigenetics and why is it important to do genetic testing to optimize our health?
That’s what we discuss today on the show with Dr. Tracy Gapin.
According to Dr. Gapin, “Epigenetics is the science of lifestyle. We know that what you eat, how you sleep, how you deal with stress, how you move, all these things, all these environmental factors, affect the expression of the cells in your body.”
Dr. Gapin is a board certified urologist, men's health expert, and epigenetic coach. He focuses on helping busy, successful men optimize their health, get their edge back and reach their full potential. He offers a personalized path to help men maximize their sexual health, hormone levels and vitality through advanced epigenetic coaching and a bio-individualized approach to helping men optimize their performance.
The science of epigenetics, as Dr. Gapin discusses, shows us that how we eat, move, breathe, sleep, and think is what actually dictates our health. While our genetics may predispose us to certain conditions, it’s our lifestyle that activates or suppresses the expression of that DNA.
With the advent of DNA/genetic testing now, we have the ability to examine our individual genetic code to determine what may be the right type of nutrition, sleep, stress management, movement/fitness, supplementation, as well as detoxification and hormone specificity for that person.
This also sheds meaningful light into what and how lifestyle, nutrition, and environmental factors can contribute to a decline in men’s health and performance, specifically testosterone levels.
We also discuss:
- The pervasiveness of endocrine disrupting chemicals (EDC’s) that act like estrogens in our body
- How to use “precision medicine” to individualize a program to someones genetic testing with their current lifestyle.
- The epidemic decline in men’s testosterone levels and what can be done about it.
- Transgenerational exposure to EDC’s and the impact on fertility today.
- Simple nutrition and lifestyle habits to boost testosterone
Connect with Dr. Tracy Gapin:
Website: drtracygapin.com
Facebook: @drtracygapin
Instagram: @drtacygapin
www.bslnutrition.com/episode60
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness (as well as acknowledging the role of alcohol in your life), then let’s chat, just emaill me: ben@bslnutrition.com or sign up for a free strategy call here: http://www.bslnutrition.com/levelup
Just Do it…
Just Do it NOW.
Powerful words to live by from today’s guest, James Swanwick, that have helped him and thousands of others positively impact their health, wealth, relationships, productivity, and so much more.
James Swanwick is an Australian-American investor, entrepreneur, speaker, former SportsCenter anchor on ESPN, host of The James Swanwick Show podcast and the author of The 30 Day No Alcohol Challenge. Forbes listed James as one of 25 Professional Networking Experts to Watch.
On todays show I talk openly and honestly with James about my experiences with alcohol and why I believe everyone should experience at least 30 days of no alcohol so that they can live up to their true potential.
James give us insight as to why he decided to start the 30-day no alcohol challenge and how it’s leading a community of people to make change in their lives while acknowledging the very thing that’s holding them back.
We discuss the relationship of alcohol to poor sleep and the cascade of events that follow that could very well be sabotaging your success in any and every aspect of your life. Additionally, James shares why he created his “Swannies” blue light blocking glasses as a stylish way to improve health without looking like a total “biohacker geek”.
If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness (as well as acknowledging the role of alcohol in your life), then let’s chat, just emaill me: ben@bslnutrition.com or sign up for a free strategy call here: http://www.bslnutrition.com/levelup
Here’s how to connect with James:
- 30 Day No Alcohol Challenge
- Swannies Blue Light Blocking Glasses: BenBrown at checkout for 15% off
- Mentioned Book: Genius Foods by Max Lugavere (@maxlugavere)
You’ve been told your testosterone levels are “normal” but are you’re still feeling like crap.
Did you know that conventional norms for testosterone were recently lowered? And just because your levels are normal doesn’t mean their “optimal”?
Meet Jay Campbell, author of the Testosterone Optimization Therapy Bible, who suggests that testosterone optimization is necessary to live like the man, father, and husband that we all want to be.
Jay Campbell is a Champion Men’s Physique Competitor and the best selling author of The Definitive Testosterone Replacement Therapy MANual: How to Optimize Your Testosterone for Lifelong Health and Happiness. As a 17 year TRT patient, Jay is a master at manipulating and tweaking the human endocrine system to optimize performance and health. Jay, along with his wife Monica, co-founded FabFitOver40.com – the #1 site on the web for fitness-over-40 information. Jay has experience working with thousands of men and women in optimizing their nutrition, exercise, fitness and fat loss. Jay makes it his personal mission to effect positive and rapid change in each and every client who enters the mastermind program.
In this epic interview, we discuss:
- What it means to actually “optimize” testosterone levels and how to do it through blood testing as well as nutrition and lifestyle modifications.
- Testosterone Resistance Syndrome & the effect of estrogen disrupting chemicals (EDC’s)
- Why So Many Men are Refused Treatment due to a lack of awareness of TRS and the Standard Mean Deviation as to what Defines “Low T”
- Why Mapping and Understanding DNA pays huge dividends in Nutrition, Training and Physique Development
This was an eye opening and powerful interview that helped me better understand that it’s no longer acceptable to passively react to the chemical exposures in our environment. It’s time to take action and be proactive if we want our kids to be able to live healthy lives.
It’s time to OPTIMIZE.
Show Resources:
- TOT Bible
- Website
- Webinar links
- Estrogeneration Book
- Aquasana Shower Filter
If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
ARE YOU READY TO OPTIMIZE YOUR ENERGY? If you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben: http://www.bslnutrition.com/levelup
Being a man today ain't easy... The pressure of living up to societal expectations can be intense: Being a provider, a present and engaged father, a supportive and emotionally available husband, a strong leader and community member...it seems like a lot.
David McMenomey, founder of BeDadStrong.com, has found that creating a community based on competition and optimistic support helps men thrive.
David is a father of 2 and has been married to his college sweetheart for nearly 11 years. He is a serial entrepreneur, and avid hunter, mountain biker, guitar player and fitness enthusiast. David is now building a powerful community of dads called Dadstrong and is helping them to be strong for their families through accountability and fitness challenges.
In this great interview we discuss David's personal growth that stemmed from a tumultuous multimillion dollar business failure and his corresponding passion project: The BeDadStrong Community. Dadstrong is a space for dads to share life, get strong, and encourage each other in any areas they are hitting a wall.
Episode Resources: * DadStrong Website * BeDadStrong Facebook Group * Connect with David on Facebook
If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
ARE YOU READY TO OPTIMIZE YOUR ENERGY? If you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben - http://www.bslnutrition.com/levelup/
Today is my first actual solo podcast episode and I see it only fitting to share with you the top 10 things that I learned from the Strength Sensei - Charles Poliquin, who was a strong mentor for me.
1) The powder community: The majority of the people I know and respect the most in the industry is because of taking Charles courses. It's where I got to validate my ideas, learn what other coaches were doing and just bro out with other like minded peeps. We need community to thrive.
2) You gotta pay to play: I hired CP for a 1-1 consult in 2009. It was $1000 for the hr and, to this day, one of the best decisions I've made for my career. Not because of the consult itself, but because it helped us build rapport. Eventually this led to client referrals, networking opportunities and ultimately new business partnerships, a contract with a major NBA organization and helped me launch and grow the #CompleteEssentials.
3) Teach through storytelling: Charles was a great story teller. Many times he had me dying laughing with some of the stories he'd tell, the attention to detail, and what a great memory he had. It wasn’t the information that resonated, but the way he relayed it that made it stick.
4) Be polarizing: People loved him or hated him, and he owned it and never flinched. He taught me to be ok with putting out content that people may not agree with as well as telling clients what they need, not what they want to hear.
5) The path to success is never linear: CP had a tumultuous ride and while I won't pretend to know too in depth, I do know that his highs were certainly accompanied by plenty of lows. I’m especially saddened because despite his success, I’m confident his best had yet to come...
6) Question everything: Being brought up in an academic household, I learned early on to be analytical (and skeptical). It was the fascinating nature of the Biosignature courses (and my skepticism that ensued) that forced me dig in and find out more about nutrition and supplementation, and ultimately go back to school and to get another degree.
7) Prioritize what really matters: I always had a tremendous amount of respect for Charles and his relationship with his daughter. The way his eyes lit up when he spoke of her. You knew instantly that the hard shell of his physique was nothing but playdough to her every need and to those people in his life he really cared for.
8) How to ask good questions: When I first started taking courses with Charles in 2007, you learned very quickly not to ask dumb questions. He would look at you as if he was trying to melt you with his eyes and the verbal assault was equally penetrating.
9) Give credit where credit is due: CP had a remarkable ability to tell you exactly when and from whom he learned a certain topic, tool or tip. Having had and uncountable number of people plagerize his work to-date, he was especially great about recognizing and respecting those that blazed the trail before him.
10) What you appreciate, appreciates: Charles taught me the power of gratitude to help me attract what I want in my life. A way to focus on opportunity, new possibilities and positivity rather than problems and negativity. "No pissing, no moaning."
Thank you Charles. You made an indefinable impact in my life and I only wish I could have shared this with you sooner.
If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
***And if you're ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben: www.bslnutrition.com/levelup/
What the heck is BioHacking?
Blake Bowman, of GuerillaZen.com explains that despite the fact that even though he identifies with the term “biohacking”, or is seen as a “biohacker”, what he really practices is health-optimization.
Essentially this is taking sometimes unconventional steps; utilizing technology as well as natural resources from mother nature in order to optimize health. In fact, as Bowman explains, the BEST “biohackers” actually emulate nature, like getting in the ocean, grounding your body on the part with bare skin, getting in the sunlight, exercising daily, and eating whole foods that are local and seasonal.
The reality however is that most people don’t practice these health optimization strategies that our ancestors have been practicing for hundreds of thousands of years. Therefore, we need someone like Blake to show us how ands what we should be doing in order to improve our sleep, manage our stress, heal our body, and nourish our soul.
Blake Bowman is a holistic health expert, biohacker, human optimizer, online coach/creator. He strives to give people the knowledge and tools they need to take their health back into their own hands.
In this interview, we discuss various ways to improve health through the benefits:
- Sunlight and vitamin D, why it’s a necessary, and how to get vitamin D in the winter
- Cold therapy and it’s impact on both short and long-term health as well as the various ways to implement daily cold therapy into your busy day.
- The role of medicinal mushrooms in helping humans live healthier lives, which ones we should be buying, and why they’re sod beneficial.
Additionally, we talk about some unique products and supplements, including Blake’s upcoming medicinal mushroom formula that he’s launching in 2019.
Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.
Follow Blake Bowman Here: * Facebook * GuerrillaZenFitness.com * YouTube * Instagram
If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
***And if you're ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben: www.bslnutrition.com/levelup/
In this episode with Brian St. Pierre, we break down the nutrition fundamentals that anyone looking to improve their health and physique would benefit from, specifically those of us with families and “busy” lifestyles.
You can think of these fundamentals as essentially the best practices of precision nutrition and what they’ve tested and proved to work through hundreds of thousands of clients over the past 10+ years.
Before we jump into those, let’s not forget that the basics are the basics for a reason… Because they work. And so before you jump into the next latest and greatest fad diet or exercise program or before you feel like you need to “think outside the box”, its worth acknowledging that what works isn’t always the sexiest programs out there. Perhaps, it’s those that are most realistic done diligently and consistently that will drive the greatest results!
These nutrition fundamentals revolve around:
- How and Why are you eating?
- What and How much are you eating?
Before we discuss what we should be eating or much, it’s important to have a solid foundation of why and how… Are we actually hungry? or just stressed out? or bored? or thirsty? or is it just “time to eat”…
It’s important to ask these questions to help us tap into some of the underlying mechanisms at play that cause us to make the decisions (good or bad) that we do.
Additionally, we dive into the professional sports realm and how these same fundamentals apply to even the most gifted athletes in the world.
Here’s the thing, “nearly all human behavior is an attempt to solve a problem” whether it be pain, grief, stress, etc… so again, by evaluating why and how we’re eating, whether its consciously or not, we can gain a lot of insight into what changes can be made, especially before we worry about the What and how much.
Lastly we dive into the ever important aspect of eating & exercising while traveling and how to focus on what we can control RATHER than all of the myriad of things that could be problematic.
Brian St. Pierre is the Director of Performance Nutrition at Precision Nutrition, working with a host of fitness professionals and professional sports teams including the San Antonio Spurs, Cleveland Browns, US Open Champion Sloane Stephens, and many more.
Prior to his work with Precision Nutrition, Brian worked for three years at Cressey Sports Performance as the head Sports Nutritionist and as a Strength and Conditioning Coach, working with hundreds of athletes and recreational exercisers of all types.
The author of the High Performance Handbook Nutrition Guide, the Show and Go Nutrition Guide, and Ultimate Hockey Nutrition, Brian is a Registered Dietitian with a Masters degree in Food Science and Human Nutrition. He's also a Certified Sports Nutritionist as well as a Certified Strength and Conditioning Specialist.
As part of the Precision Nutrition mission, he helps to deliver life-changing, research-driven nutrition coaching for everyone.
www.bslnutrition.com/episode55/
If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And if you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben: www.bslnutrition.com/levelup/
In this enlightening interview with Dr. Ralph Esposito, we start off our discussion by talking about the differences between normal testosterone and optimal testosterone ranges as seen in conventional blood labs as well as WHY just looking at normal levels can be such a big problem.
Dr. Esposito is a naturopathic physician, acupuncturist and functional medicine practitioner specializing in integrative urology, men’s health and hormonal health.
In addition to being a peer reviewer for medical journals, he has authored several medical textbook chapters and has designed education modules for health professionals specifically on urological conditions, male and female hormone dysfunction, hypogonadism, exercise, men’s health and sexual dysfunction.
Dr. Esposito has trained at NYU Integrative and Functional Urology Center and also holds a position as adjunct professor at New York University where he lectures on integrative medicine. Currently, Dr. Esposito serves as a medical consultant and research analyst.
In this podcast, Dr. Esposito discusses why it’s imperative to not only look at total testosterone, but also free testosterone levels to get a better idea of what’s happening at a cellular level and how your body it utilizing it’s testosterone production.
We discuss the numerous roles of testosterone in the body and it’s importance as we age and the internal and external factors that influence out bodies testosterone production, including HPG (hypothalamus-pituitary-gonadal) axis dysfunction.
Finally we dive into diet and lifestyle considerations that are the biggest factors to regulate hormones, including sleep, blood sugar regulation, and if/how we should utilize intermittent fasting as a means to improve hormone health.
Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.
Follow Dr. Ralph Esposito Here: * Facebook * Instagram * Website
If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And if you're ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben: www.bslnutrition.com/levelup/
What is everything we thought we knew about nutrition was wrong?
Through a combination of years of hair tissue mineral analysis coupled with a insatiable desire to uncover the truth about clinical nutrition, Dr. Garrett Smith has dug up some pretty convincing data to suggest that many of the foods that we eat today could in fact be slowing eroding our health.
Welcome back Dr. Garrett Smith to the show. In episode #9 we discussed the value of utilizing hair mineral analysis testing to determine both nutrient imbalances and deficiencies and why there is no one-size-fits-all model for nutrition nor supplementation. In this episode we take it one step further and pull the curtain back on one essential vitamin that could in fact be robbing us of our health and vitality.
Dr. Garrett has been in the medical practice for over 10 years. Prior to that, he worked in the fitness industry training high-end athletes for 12 years. His passion for nutrition stemmed from his work in the fitness field, finding the crucial aspects of nutrition within athletic performance.
In this mind-blowing interview, Dr. Garrett discusses the role of both vitamin D and vitamin A, and why food fortification and misinformation has contributed to our increasingly diseased population. Additionally, why certain diets, like the carnivore diet, seem to work so well for some people based on his Vitamin A toxicity hypothesis.
Enjoy!
Follow Dr. Garrett Smith Here: * NutritionRestored.com * Facebook
If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
And if you're ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben: www.bslnutrition.com/levelup/
Let’s face it, weight loss is hard.
Actually, let me reframe that: long-term weight loss is hard.
The science is very clear that simply creating a caloric deficit is the main needle driver when it comes to weight loss, but why is it so difficult to maintain?
In this mind-blowing interview, Dr. Trevor Kashey highlights the importance of utilizing both objective and subjective methods to positively impact behavior change so that weight loss can be accomplished in a reasonable, realistic, and data-driven way for the individual.
Dr. Trevor Kashey Ph.D. is a biochemist who began his scientific career in high school where he dedicated to non-small cell lung cancer research at the Translational Genomics Research Institute in Phoenix, AZ.
On top of regularly reviewing and publishing lay content, he contributes critical analysis of technical research data as a research reviewer for public and private institutions. Further, he is also a regular guest lecturer at local colleges and business seminars and is dedicated to the education and outreach in the field of sports nutrition and dietary supplements.
Trevor utilizes body composition improvements as a fulcrum for longstanding performance enhancement. He has worked with World’s Strongest Man competitors, 150-mile ultra marathon runners, and everything in between.
As you’ll hear in the show, Trevor blends anecdotal, academic, and clinical data, harmonizing it into practical dietary information for the general public. Not only is it important to be bigger, stronger, faster… it is paramount to be healthier to succeed in the long-term.
Have you found yourself struggling to eat healthy without going crazy?
If so, you’re definitely not alone.
Today’s guest, Katie Kimball, creator of Kids Cook Real Food program, joins us to discuss how to empower our kids (and ourselves) to live healthier lives by embracing the meal preparation process.
Katie Kimball is a Michigan mom who has shared her journey to real food and natural living for 9 years at Kitchen Stewardship, a blog that helps families stay healthy without going crazy. Along with her 4 children, she created the Kids Cook Real Food eCourse to help other parents teach their kids to cook to stem the tide of disease threatening to wash away the young generation. The course serves over 6,000 families from 6 continents and over 10,000 kids are learning to cook!
One of the keys to helping our kids learn to love real, whole foods is to teach them to embrace the cooking process, from seemingly simple instant pot recipes to learning knife skills for chef like expertise.
Episode Resources: * Katie’s Website: Kids Cook Real Food * FREE Lesson from Katie on Knife Skills * Connect with Katie on Facebook * Connect with Katie on Instagram
If you're interested in learning how to lose weight in the most effective and sustainable way possible, then definitely check out my podcast with Brad Dieter, Ph.D.
Brad is a trained exercise physiologist, molecular biologist, and biostatistician. He received his B.A. from Washington State University and a Masters of Science in biomechanics and Ph.D. at the University of Idaho. Additionally, Brad completed his post-doctoral fellowship in translational science at Providence Medical Research Center, Providence Sacred Heart Medical Center and Children's Hospital where he studied the intersection between nutrition, exercise, and disease.
Currently, Brad is a research scientist at the Providence Medical Research Center and co-owner of Eat to Perform, an online nutrition coaching platform. He also sits on several different advisory boards and writes articles on health, nutrition, and supplementation on his website ScienceDrivenNutrition.com.
During my our awesome podcast, Brad and I talk a lot about physical activity for weight loss, nutrition for weight loss, total caloric intake, metabolism, set point theory, intermittent fasting, the ketogenic diet and so much more. You guys are definitely going to enjoy this interview.
In This Podcast We Also Discuss: - How Brad got into the health and wellness space [4:11]
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The idea of set point theory and what it means for you [8:00]
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Different adaptive mechanisms our bodies use to regulate weight [14:07]
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What your body fat percentage really indicates [15:04]
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The connection between resting metabolic rate and weight loss [16:44]
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Why longterm diets are NOT beneficial [18:42]
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What dieting provides you vs. what exercise provides [21:23]
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The concept of NEAT and how to incorporate it more into your daily life [24:21]
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Brad's Eat to Perform coaching program and how it's different from other weight-loss programs [32:06]
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Brad's take on intermittent fasting [38:24]
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The TRUTH about the ketogenic diet
Follow Brad Dieter Here:
Eat to Perform
Science Driven Nutrition
You can check out Brad's article on set point theory here.
If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It's the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
If you've struggled with cardiovascular issues or generally want to learn how to live a heart-healthy lifestyle, then check out my interview with Jack Wolfson, DO.
Dr. Wolfson is a holistic cardiologist who was sick and tired of seeing a revolving door of patients failing to get well from conventional pills and procedures. As a result, Dr. Wolfson opened up Wolfson Integrative Cardiology where he uses a combination of in-depth testing and targeted nutrition to treat and prevent cardiovascular disease naturally. Rather than treating symptoms, Dr. Wolfson focuses on the whole person and getting to the root cause of their heart problems.
"It will be the public, the individual people that really call on their physicians to come up with something different. And when enough people are asking their healthcare provider about probiotics, digestive enzymes, about taking a multivitamin, about exercise recovery powders, the doctors are going to have to realize that they either change or they’re going to be left behind."
Additionally, Dr. Wolfson is the author of the Amazon bestseller The Paleo Cardiologist, a book focused on practical solutions for heart health.
In this week's awesome podcast, Dr. Wolfson and I go into depth about what it means to not just eat paleo, but also live a paleo lifestyle, his position on the pharmaceutical industry, lifestyle and supplement tips for improved heart health, the importance of cholesterol and so much more. Dr. Wolfson absolutely practices what he preaches and I think a lot of the information in this podcast will really change your views on what you can do to prevent or treat cardiovascular disease.
In This Podcast We Also Discuss: - How his father's failing health changed his entire perspective on cardiovascular health and treatment [3:59]
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The need for doctors to change their approach to health and wellness [7:49]
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Why he is such a big proponent of a paleo diet and living a paleo lifestyle [11:37]
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His take on eating excess healthy fats [14:06]
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The truth about saturated fats and cholesterol [17:05]
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The best predictors of cardiovascular health and it's not total cholesterol [19:48]
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What it means to find the perfect paleo cholesterol [23:42]
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Why the Wolfson family hangs out naked in their backyard on the weekends [24:47]
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The best form of exercise for heart health [33:16]
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Why marathoners and other endurance athletes are more likely to experience cardiovascular problems [34:37]
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Dr. Wolfson's top 5 foundational supplements [37:03]
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Negative implications of statin use that everyone NEEDS to know [42:00]
Follow Dr. Wolfson Here:
The Drs. Wolfson
Wolfson Integrative Cardiology
Dr. Wolfson's Supplements
You can purchase a copy of The Paleo Cardiologist onDr. Wolfson's website or on Amazon.
If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It's the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
From joint flexibility to better sleep and nutrition, you can actually hack your way to optimal health. Find out how by checking out my podcast with Dr. Brent Myers.
Brent is a chiropractic sports physician and owner of Myers Chiropractic & Functional Health in Asheville, North Carolina. In his practice, Brent combines chiropractic care, manual therapy techniques like ART, FAKRT, and Graston, and patient-specific rehab to improve patient outcomes.
Additionally, Brent utilizes a wide range of functional medicine treatments to further enhance his patients overall level of health. These include supplements, lab testing, and other "life hacks."
During our awesome podcast, Brent and I focus a lot on these "life hacks." We talk about hacks for sleep, nutrition, kids nutrition, supplementation, joint health and more. Brent also shares a number of his favorite apps you can utilize to improve your health and help you be your best self. It's definitely an interview you won't want to miss.
In This Podcast We Also Discuss: - How Brent sets his day up for success and the importance of "me time" [4:23]
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The struggles of balancing work and home life [9:06]
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Hacks for optimizing your energy later in the day [10:56]
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The cheapest drink to get your body going in the morning [13:13]
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Hacks for getting kids to eat healthy food and is must-have breakfast [14:47]
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Brent's top 5 supplements for kids [18:24]
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The best ways to maintain joint health as we get older [21:25]
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Why it's beneficial to hold long, static stretches [23:55]
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Techniques for people who don't have time to stretch at the gym [25:59]
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The best stretches you can do if you sit at a desk all day [26:34]
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Why just 5 minutes of meditation is worthwhile [31:19]
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Hacks for optimizing sleep, even if you travel [32:30]
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The most important things to look at when tracking sleep [34:14]
Follow Brent Myers Here:
Myers Chiropractic & Functional Health
Here is a list of apps/products we discussed in our podcast:
5 Minute Journal
My Life Map
Headspace
Calm
Oura Ring
WHOOP
BrainWave
If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It's the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
Are you struggling with weight gain, digestive issues, food sensitivities, or sleep problems? Find out how you can reclaim your health by checking out my podcast with Shawna Curry.
Shawna is a registered nurse, professional coach, and fitness instructor. She is also an Amazon bestselling author. Her book, Healthy by Choice: Your Blueprint for Vital Living, hit the #4 spot on the bestseller list just 48 hours after launching.
Shawna's journey into health and wellness stems from her own struggles with food sensitivities, inflammation, sleep problems, and multiple sports injuries. She felt broken and helpless. Using a combination of her education, experience in the health and fitness world, and some experimentation, Shawna was able to overcome her health challenges.
Now, through her company Your Lifestyle Strategy, she inspires others to take charge of their own health by providing total health solutions that promoting all aspects of healthy living, including fitness, sleep, nutrition, self-help, and overall lifestyle strategies.
During my awesome podcast with Shawna, we talk about why she decided to become a registered nurse, the core components of a healthy diet, major flaws in our hospital system, her new book, and much more. Shawna is just a wealth of knowledge and you will learn a ton of incredible tips for helping make smart nutrition simple.
In This Podcast We Also Discuss: - What propelled Shawna to pursue a nursing degree [2:31]
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The blame game when patients aren't willing to make a change [6:11]
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Shawna's 10 core components of optimal nutrition [12:18]
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The biggest nutrition component that people struggle with [14:55]
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The worst and best breakfast you can eat in the morning [17:32]
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Inherent flaws in our healthcare system [19:33]
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The concept of fueling for your activity level [22:57]
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Why it's best to eat seasonally [27:24]
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Shawna's theory about the root cause of food sensitivities [29:28]
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The optimal diet you can start implementing TODAY [33:03]
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Shawna's 7 core pillars of health [36:27]
Follow Shawna Curry Here:
Your Lifestyle Strategy
Also, don't forget to check out Shawna's book Healthy by Choice: Your Blueprint for Vital Living on Amazon. In it, she goes into more depth about the 7 pillars of health and reveals easy lifestyle changes you can make without needing to rely on gimmicky, fad diets.
If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It's the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
There is so much conflicting information regarding dieting. On the one hand, you've got diets touting the benefits of extreme restriction. On the other hand, you've got diets touting the benefits of no restriction, but an emphasis on calories and macros.
The fact is, so much of our diet culture is centered on fear-mongering. And that can ultimately lead to confusion and inaction. If nutrition is something you're struggling with, then please check out my podcast with Jason Phillips.
"I think the word diet is synonymous with a list of things we can’t have. And if your thought process around the way you’re going to eat for the rest of your life is predicated on restriction, that’s an issue and it’s one that’s not going to end well." - Jason Phillips
Jason is nutrition coach and founder of iN³ Nutrition and the Nutritional Coaching Institute. Additionally, he is a former model and professional athlete. Jason is also the author of the eBook Macros Explained, your ultimate guide to macronutrient prescription for health, performance, and aesthetics.
Over the course of Jason's career, he's helped tens of thousands of individuals, from the general population to CrossFit Games athletes, reach their personal best through nutrition counseling, macronutrient coaching, and motivational mentorship.
Jason is a walking, talking billboard of what it means to represent good nutrition and nutrition coaching. During our awesome podcast we chop it up about his experience overcoming anorexia, how he found his passion for one-on-one coaching, the triangle of awareness, reverse dieting, CrossFit nutrition, ketogenic diets and so much more. This is definitely a podcast filled with incredibly useful information that you can start to implement right away.
In This Podcast We Also Discuss: - What propelled Jason into the nutritional coaching space [5:17]
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How Jason was able to overcome full-blown anorexia and his changing relationship with food [10:53]
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The complicated nature of our diet culture [15:08]
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Why Jason doesn't prescribe to a particular nutritional philosophy [18:33]
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How Jason built a successful one-on-one coaching business [21:06]
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The triangle of awareness and the need to restore caloric maintenance [24:39]
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Biofeedback and why it's so incredibly important for success [38:53]
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The importance of mindfulness when it comes to food consumption [40:46]
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Periodization for athletes, particularly those involved in CrossFit [43:40]
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The worst diet for CrossFitters [48:56]
Follow Jason Phillips Here:
iN³ Nutrition
Nutritional Coaching Institute
If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It's the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
If you're experiencing bloating, digestive discomfort, brain fog and/or fatigue, then definitely check out my podcast with"Gluten Free Guru" Jennifer Hugo, MS, CHC.
Jennifer is a clinical nutritionist, wellness coach, yoga instructor, and the founder of Gluten Free School, a community where gluten-sensitive women discover simple, savvy, and empowering steps to get healthy.
"I started to realize that there was a real need for people to not only feel like they were normal despite them having all these health issues and issues with food per se but also, how do you do it practically? How do you live this way and not feel like a prisoner or just like you’re being punished? How do you go out and feel like a normal person?" - Jennifer Hugo
Additionally, Jennifer is the author of the best-selling book The Savvy Gluten-Free Shopper: How to Eat Healthy without Breaking the Bank and creator of the Gluten-Free Sugar Cleanse, aimed at helping women feel amazing and energized by ditching their sugar habit.
Jennifer's journey into nutrition began when she was in her 20s and experienced a slew of health issues, including constant headaches, gas, bloating, stomach pain, skin rashes, and fatigue. She went to doctor after doctor, but nobody had any answers for her. It wasn't until she sought help from a nutritionist that she was able to discover the root cause of her problems -- leaky gut and food sensitivities to gluten, dairy, eggs, cruciferous vegetables, and cashews.
During my awesome podcast, Jennifer and I dive deep into various causes of gut imbalances, the obsession people have right now with elimination diets, logical starting points when someone suspects they have a food sensitivity, seemingly simple steps you can take to optimize your health and more.
In This Podcast We Also Discuss: - Why she started Gluten Free School [2:51]
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Our overfocus on excessive elimination diets and what to do instead [11:13]
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Why you should keep a food journal and track symptoms [15:27]
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The macronutrient you're likely not getting enough of [17:52]
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How your gut health ultimately affects your skin [26:20]
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"Health" foods that could be exacerbating gut imbalances [29:39]
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Simple steps you can take to optimize your gut and overall health [35:26]
Follow Jennifer Hugo Here:
Gluten Free School
If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It's the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
When it comes to losing weight, improving energy, or simply getting healthier, restrictive diets aren't necessarily the best option. In fact, according to Amy Pamensky, they can often lead to feelings of defeat, frustration, and disappointment.
Amy is known as the Spiritual Nutrition. She helps women who are tired of dieting get out of nutritional overwhelm so that they can live better, be more comfortable with their bodies, and enjoy food again.
As a clinical nutritionist consultant and holistic nutrition coach, Amy works with clients to create long-term food and lifestyle changes. Her approach to nutrition is realistic and balanced. She focuses on a combination of high-quality nutrients, eating psychology, and spirituality to provide a comprehensive mind-body approach for healing.
Amy is the founder of Nourished Balance, where she offers nutrition coaching, nutrition advice, recipes, and workplace wellness programs. Also, Amy recently launched Spiritual Nutritionist, which includes group coaching, workshops, and wellness retreats.
During my awesome podcast with Amy, we talk about what it means to be a spiritual nutritionist, her own personal struggles with digestive problems, the realm of eating psychology, body image, and more. I really enjoyed this interview and I know you will, too.
In This Podcast We Also Discuss: - Amy's own struggles that led her to become a spiritual nutritionist [3:49]
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The importance of mind-body connection [10:53]
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Two spectrums of perception that people have with food [14:01]
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How to determine if you're eating because of emotional reasons [15:35]
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The importance of not basing our identity off of a specific type of diet [17:55]
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Tools to help women feel more comfortable with their body [19:26]
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Amy's biggest failures [30:01]
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Why you need to set time for yourself in the morning [36:21]
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The three pillars of becoming fully nourished [40:02]
Follow Amy Pamensky Here:
Spiritual Nutritionist
Nourished Balance
If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It's the best way that we can help more people ultimately make Smart Nutrition SIMPLE!
When you think of high-level athletes like Olympic weightlifters, NBA players, or NFL players, you probably assume that they eat a large amount of meat or other animal products to fuel their workout. But more and more athletes are trading in steak for tofu and tempeh. If you're curious why or are simply interested in learning more about becoming vegan, then definitely check out my podcast with vegan fitness coach, author, and speaker Karina Inkster.
A vegan for 15+ years, Karina is your go-to, no-BS professional fitness nut who is passionate about both the moral and physical benefits of switching to a plant-based diet. She refers to herself as providing a friendly kick in the butt that inspires people to live their best, healthiest, most plant-strong life.
Karina is the founder of Healthy Living Academy, an online training program that offers vegan fitness and nutrition coaching to clients all around the world. She is also the author of two books: Vegan Vitality: Your Complete Guide to an Active, Healthy, Plant-Based Lifestyle and Foam Rolling: 50 Exercises for Massage, Injury Prevention, and Core Strength.
Additionally, Karina is the founder of The Vancouver Women's Weight Lifting Group. She also holds a Master's degree in gerontology, specializing in health and aging.
In this week's podcast, Karina and I really dive deep into nutrition and the benefits of eating a vegan diet, not just for athletes and fitness buffs, but for the general population as a whole. We talk a lot about the importance of mindset, what it takes to be a "good" vegan, tips for people interested in becoming vegan, quick fix vegan recipes and more.
In This Podcast We Also Discuss: - The importance of making sure your nutrition fuels your fitness [2:33]
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Steps you can take to level out your nutrition and the idea of the "junk food vegan"[4:25]
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Why you have to think of veganism in terms of abundance as opposed to deprivation [7:00]
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Simple tips for making the transition to a vegan diet [11:37]
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How to determine your protein needs and how to fuel them on a vegan diet [13:32]
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The best way to structure your meals throughout the day to reach protein goals [20:27]
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Why having a designated food prep day is extremely helpful [21:54]
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Quick fix breakfast meals you can whip up before a workout [24:38]
Follow Karina Inkster Here:
Healthy Living Academy
Online Coaching Program
Click here if you'd like to watch Karina's video for how to make overnight oats.
You can also click here for Karina's Tofu Scramble recipe and here for her FREE list of 350 vegan grocery items.
You don't have to go on a restrictive diet in order to get leaner, stronger or perform better. According to Matt Walrath, the real key to sustainable nutrition and incredible results revolves around macros.
Matt Walrath is a CrossFit athlete and owner of Beyond Macros, a nutrition coaching company aimed at helping CrossFitters, triathletes and weightlifters improve performance through macronutrient-based nutrition coaching.
Through Matt's unique approach to fitness that focuses on realistic and sustainable lifestyle changes, he's been able to crack the code on how to help clients lose weight and keep it off.
During my awesome podcast with Matt, we talk about the importance of macronutrients, how to best utilize macros to get the fitness and body composition results you want, his favorite pre- and post-workout meals and much more. You're going to learn a ton of great nutrition tips from this interview. I hope you enjoy!
In This Podcast We Also Discuss: - Why macro counting is better and more sustainable than meal plans [2:35]
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The best entry-level place to start in determining your macros [6:53]
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Why Matt doesn't recommend a particular amount of meals per day [7:57]
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How much protein you should aim to get each day [10:07]
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Carbohydrates and how too few carbs leads to "Mom Brain" [13:33]
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Why low-carb isn't always a good option and how to best incorporate carbs when working out [16:02]
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The benefits of eating before and after you train [18:45]
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Matt's favorite pre- and post-workout meals/snacks [21:46]
How Matt views fats [26:11]
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The most frequent problems Matt sees with clients and how to fix them [33:27]
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Nutrition tips for people who travel [36:11]
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How to get your grocery bill down to $6 a day [38:38]
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Matt's macro coaching program [44:08]
Follow Matt Walrath Here:
Beyond Macros
Beyond Macros Group Coaching Program
If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already.
While you’re there, leave a rating and review. It's the best way that we can help more people ultimately make Smart Nutrition SIMPLE!