The Smart Nutrition Made Simple Show with Ben Brown – Détails, épisodes et analyse

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:

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/

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...

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:

1. Easy way to reduce calories and kickstart the fat loss/transformation process
2. Simplify to follow dieting strategy
3. Short-term, effective solution to losing weight
4. Motivation is high for short periods of time, like prior to big events 

Benefits/why it works:

1. Drop body fat and water weight by reducing carbs (2-4% weight) - 4-8lbs for a 200lb person
2. Reduced hunger and cravings when protein intake is high
3. Decrease inflammation and a shift in healthy gut bacteria
4. Improved insulin sensitivity and blood sugar management - more stable energy, better mental clarity

How to do it:

1. Protein goal: minimum 1g per pound of ideal bodyweight
2. Eliminate all sources of carbohydrates: bread, pasta, rice, potato, oats, fruits, pastries, sodas, alcohol, especially wheat, dairy, and sugar
3. 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
4. Add healthy fats: aim for 0.5g per pound of ideal bodyweight - avocado, nuts, salmon
5. 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?

1. Reintroduce carbs in the post-workout window - 40-60g of carbs in PWO meal - oats, rice, potato

OR

1. 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
2. Add 1 higher carb meal every 5-7 days and as you lean out, reduce the number of days between higher carb meals
3. Work up to at least 25% of your calories from...

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:

1. some of the popular conventional wisdom around meal frequency
2. My observations from coaching hundreds of clients over the past 15 years
3. 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:

1. 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
2. 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...