Podcast The Smart Nutrition Made Simple Show with Ben Brown par Benjamin Brown Épisodes

Explorez tous les épisodes du podcast The Smart Nutrition Made Simple Show with Ben Brown

Plongez dans la liste complète des épisodes de The Smart Nutrition Made Simple Show with Ben Brown. Chaque épisode est catalogué accompagné de descriptions détaillées, ce qui facilite la recherche et l'exploration de sujets spécifiques. Suivez tous les épisodes de votre podcast préféré et ne manquez aucun contenu pertinent.

	Titre	Date	Durée
	260_Q&A: Best Health Apps, Misleading Foods & the Reality of Net Carbs	17 Sep 2024	00:12:21
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/
	259_Q&A: Stop Diet Sabotage, How Long Weight Loss Really Takes & What to Do If Tracking Fails	10 Sep 2024	00:18:15
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/
	250_You Become Who You Surround Yourself With	02 Jul 2024	00:22:01
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/
	160_The Unconscious Contributors to Weight Gain with Jared Hamilton	13 Sep 2022	00:44:59
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/
	159_Mindset Over Macros with Mike Millner	06 Sep 2022	00:50:23
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/
	158_How to Get Back On Track After Summer with My Wife, Kristina Brown	30 Aug 2022	00:27:11
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
	157_Leveraging Our Core Beliefs to Make Decisions	23 Aug 2022	00:54:28
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
	156_How to Lose 10 Pounds in 2 Weeks Without Restrictive Dieting	16 Aug 2022	00:23:13
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/
	155_How to Eat Out Without Sabotaging Your Weight Loss Goals	09 Aug 2022	00:17:00
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/
	154_How Many Meals Should You Be Eating Daily to Lose Weight?	02 Aug 2022	00:19:51
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:
	153_ How to Give More to Get More with Super Dad & Strength Coach Dave Lawrence	26 Jul 2022	00:35:28
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/
	152_Eleven Reasons Why you Don't Need to Eliminate Gluten to Lose Weight	19 Jul 2022	00:24:14
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/
	151_Understanding Imposter Syndrome in Health & Fitness with Alli Rizacos	12 Jul 2022	00:41:39
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/
	249_How to Navigate Nutrition When Traveling	25 Jun 2024	00:23:13
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/
	150_Nine Reasons Why Your Scale Is Deceiving You	05 Jul 2022	00:19:50
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/
	149_A Systems Oriented Approach to Health & Fitness with Zach Mobius	28 Jun 2022	00:46:50
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/
	148_Three Simple Strategies to Build a Better Fat Burning Machine	21 Jun 2022	00:23:57
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/
	147_The Road Ahead and Miles Behind: Building a Father Son Bond with Mike Liguori	14 Jun 2022	00:48:01
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/
	146_Stress Adaptation & Physiologic Flexibility with Mike T. Nelson, PhD	07 Jun 2022	00:52:08
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
	145_How to Create an Unfair Advantage With Your Nutrition and Lifestyle	31 May 2022	00:13:19
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
	144_The 3 Most Common But Unknown Weight Loss Obstacles You're Missing	24 May 2022	00:45:31
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
	143_Why You’re Not Losing Weight - Real Talk from PJ Striet	17 May 2022	00:41:35
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
	142_Why Embracing Stress Will Help You Grow	10 May 2022	00:10:32
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
	141_Re-Defining Anxiety with Brianna Diorio, PhD	03 May 2022	00:35:26
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
	248_Q&A: High Protein Bars, Shakes, & Snacks - Yay or Nay?	18 Jun 2024	00:16:41
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/
	140_Is Your Metabolism Broken? [Hint: It's Not...Find Out Why]	26 Apr 2022	00:25:02
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
	139_How This Nurse Lost 150 lbs and Is Now Helping Others Do the Same	19 Apr 2022	00:40:49
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
	138_Alcohol & Weight Loss: Can we Have Both?!	12 Apr 2022	00:30:54
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
	137_Living a Life by Design with Tyler Wall	05 Apr 2022	00:47:41
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
	136_I'm Back! Setting Realistic Expectations & Habit Stacking	29 Mar 2022	00:17:34
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
	135_How to NOT Eat your Feelings When Stress is High	06 Oct 2021	00:11:29
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
	134_You Can’t Lose if you don’t Snooze with Nick Riell	28 Sep 2021	00:52:27
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
	133_5 Ways your Calorie Tracking Apps can be Deceiving	21 Sep 2021	00:27:18
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
	132_How (and What) to Eat Before, During, and After my Workouts?	14 Sep 2021	00:43:10
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
	131_Is Breakfast the Most Important Meal of the Day?	07 Sep 2021	00:23:17
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
	247_Q&A: The Truth About Effective Strength Training, Essential Exercises, and Debunking Popular Workouts	11 Jun 2024	00:20:35
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/
	130_How to Immediately Improve your Digestion with Ryan Kennedy	31 Aug 2021	00:48:52
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
	129_This Wall Street Trader Quit his Job to Focus on his Health & Family (and How you Can too)	26 Aug 2021	01:00:23
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
	128_Becoming a Well Built Human with Brandon LaRue	20 Jul 2021	00:46:39
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
	127_How to Use the Metabolic Effect for Fat Loss with Dr. Jade Teta	29 Jun 2021	01:00:42
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.
	126_Cracking your Metabolic Code with James LaValle	22 Jun 2021	00:39:35
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
	#125_Why Exercise is NOT a Good Weight Loss Tool	15 Jun 2021	00:30:24
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
	124_What’s for Dinner? How to Build your Family Friendly Meals	01 Jun 2021	00:38:01
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
	123_Q&A: My Current Macros, Average Weight Loss per Week, and Trigger/Buffer Foods	25 May 2021	00:24:10
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
	122_You “Screwed Up” your Diet, Now What?!	18 May 2021	00:16:22
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
	121_The Best Fat Loss Foods as we Age	11 May 2021	00:43:40
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
	246_How to Change Your Identity with Amber Brueseke of Biceps After Babies	04 Jun 2024	00:42:59
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/
	120_How your Friends and Family Can Sabotage your Success	04 May 2021	00:08:09
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: 1. Fat Loss Fix Guide: http://www.fatlossfixguide.com 2. Free Nutrition Community: http://www.smartnutritionmadesimple.com 3. 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
	119_What are “Macros” and Why Do They Matter?	27 Apr 2021	00:26:06
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
	118_How to Stick to the Plan When Stress is High (and you Want to Say Screw it)	20 Apr 2021	00:17:40
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

About us Privacy Policy