The Smart Nutrition Made Simple Show with Ben Brown

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 [email protected] www.bslnutrition.com Here's Where You Can Find Us Online: Join our Smart Nutrition Made Simple Community where you can finally learn how to build a better body and create the energy to invest in your family without restrictive dieting through our Pure Science. Proven Results(TM) Process. JOIN HERE: https://www.facebook.com/groups/smartnutritionmadesimple Website: http://www.bslnutrition.com Supplement Shop: https://www.bslnutritionshop.com Facebook: https://www.facebook.com/bslnutrition Instagram: https://www.instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/ BSLNutritionSmartNutritionMadeSimple

Just because we don’t generally support quick-fix dieting strategies doesn’t mean they can’t work when used in the right context. Wedding Summer beach vacation Pool party This is where the low-carb boot camp can come in handy… (Credit to Charles Poliquin for teaching how to do this) What is Low carb Bootcamp? Carbohydrate elimination diet - typically things like bread, pastas, rice, potatoes, cookies/cakes, alcohol, and calorie infused beverages Why do LCBC: Easy way to reduce calories and kickstart the fat loss/transformation process Simplify to follow dieting strategy Short-term, effective solution to losing weight Motivation is high for short periods of time, like prior to big events Benefits/why it works: Drop body fat and water weight by reducing carbs (2-4% weight) - 4-8lbs for a 200lb person Reduced hunger and cravings when protein intake is high Decrease inflammation and a shift in healthy gut bacteria Improved insulin sensitivity and blood sugar management - more stable energy, better mental clarity How to do it: Protein goal: minimum 1g per pound of ideal bodyweight Eliminate all sources of carbohydrates: bread, pasta, rice, potato, oats, fruits, pastries, sodas, alcohol, especially wheat, dairy, and sugar Eat unlimited fibrous vegetables, particularly leafy green veggies - broccoli, spinach, cabbage, zucchini, cucumber - aim for less than 50g-100g carbs per day primarily from veggies Add healthy fats: aim for 0.5g per pound of ideal bodyweight - avocado, nuts, salmon Drink at least 1/2 your BW in oz of water per day and ADD electrolytes What to expect: Expect to feel amazing. Moving from the SAD diet to whole foods and low carb-based diet, you’ll experience: > more focus > more energy > better sleep > Increased satiety Sample menu: Meal 1 - grass-fed hamburger or lean steak with 1/2 avocado, sautéed spinach in butter Meal 2 - Chicken thighs and asparagus cooked in coconut oil Meal 3 - snack - celery sticks with almond butter or deli meat roll-ups in romaine lettuce with mustard Meal 4 - Chicken breast or shredded cabbage coleslaw salad - use avocado oil mayo Use essential amino acids intra-workout as well as whey protein post-workout weight glutamine and glycine What to do after? Reintroduce carbs in the post-workout window - 40-60g of carbs in PWO meal - oats, rice, potato OR Add carbs once per week as a “refeed meal” or day - about 50% more calories on that day - the leaner you get, the more carbs you earn on a daily basis and the better you’ll be able to use carbs for continued progress Add 1 higher carb meal every 5-7 days and as you lean out, reduce the number of days between higher carb meals Work up to at least 25% of your calories from carbs Some feel better on a lower-carb diet but will need to make sure they’re consuming enough fats to offset the decreased calorie intake. JUST BECAUSE YOU GOT LEAN USING A LOW-CARB APPROACH DOESN’T MEAN IT'S A SUSTAINABLE WAY TO MAINTAIN PROGRESS… The metabolism is very adaptive and dynamic which is why most people benefit from slowly adding back in carbs and eventually leveraging carbs to their benefit while learning how to effectively maintain their calories. Connect with Ben: RESOURCES: Purchase our Complete Essentials all-in-one exercise nutrition drink scientifically proven to boost energy and recovery: https://www.bslnutritionshop.com/ Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/ Connect with Ben: Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/

If you’re working to lose weight and you think you need to eat out of Tupperware containers and bring your food scale to restaurants in order to be successful, then you’re going to want to stick around…In this video, I’m going to show you the simple strategies we teach our clients so they can eat out, and enjoy the foods they want…yes, even dessert, while still losing weight. If you don’t know who I am, my name is Ben Brown and I’m the owner of BSL Nutrition, an online nutrition coaching company that helps you change your belief system around what it means to be healthy… And in this particular topic, we’re discussing how to navigate eating out without breaking the proverbial calorie bank. Now, no one ever ate anything by accident… And it’s pretty rare, at least if you’re fortunate enough to be listening to this, to have a time when you don’t have full control over the calories you choose to consume. However, we’re all guilty of eating, and drinking, too much, especially when eating in restaurants in the company of friends and family members, be it a celebration or Taco Tuesday. So, how do we eat out, without overdoing it on calories, while still being able to enjoy the food, the company, the dining experience, and getting the results we’ve been working hard for? Listen to this podcast to find out. RESOURCES: Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/ Connect with Ben: Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/

If you’ve been trying to lose weight and you’re confused about how many meals or snacks to be eating per day, then this episode of the Smart Nutrition Made Simple Show is for you… For those of you that don’t know me, my name is Ben Brown and I’m the owner of BSL Nutrition. We are an online nutrition and fitness coaching company that helps you change your belief system around what it means to be healthy… And in this particular case, it’s time to put to rest some of the conventional beliefs surrounding meal frequency and fat loss. In this episode we’re going to discuss: some of the popular conventional wisdom around meal frequency My observations from coaching hundreds of clients over the past 15 years And what the science and our experience suggests is the best way to determine how many meals per day you should be consuming, why, and how to start to build the skills necessary to create your own personal meal scheduling system Before we move further, I think it’s important to acknowledge why this even matters…? I mean we’ve talked ad nauseum about the importance of just needing to create a calorie deficit for weight loss and so, it shouldn’t matter how many times per day we eat, whether it’s 2 or it’s 10, as long as we’re in a deficit, we’ll lose weight…right?! And while theoretically this makes sense, in practice, it becomes a different story, because behaviorally, there are limitations to what we can realistically commit to WHICH IS WHAT MATTERS MOST. Put differently, even if the science said that eating 6x a day was best, it wouldn’t matter because it's just not practical for the vast majority of us… and so, it’s important for us to titrate down the science to reasonable actions that help us develop skills to make consistent progress … which is what we’re all about here at BSL Nutrition. So, back to the conventional wisdom… We’ve heard that you need to eat 6x per day to “stoke the metabolism” We’ve heard that you need to graze on small portions so you don’t over eat We’ve heard that you shouldn’t eat breakfast We’ve heard that breakfast is the most important meal of the day We’ve heard that you should intermittent fast daily We’ve heard that we should just have bars for breakfast and lunch and then have a “sensible dinner” And the list goes on and on… So it’s no surprise that we’re confused about which direction to go so we can finally figure out how to lose the weight once and for all. And this is where we need to move from understanding the data to real-world decision-making. For most of us listening to this podcast, there are a few fundamental things that are relevant when it comes to long-term weight loss and behavior change: We need to find realistic ways to manage our calorie intake daily without necessarily having to track every morsel of food consumed. Don’t get me wrong, we believe strongly that food tracking, for many, can be the highest ROI driver of creating more awareness around portion sizes and weight loss limiting behaviors but…We also fully acknowledge that for many, this can create undue stress and exacerbate unhealthy eating patterns, which is why we often both substitute these skills and/or help leverage the tracking to create the very skills I’m sharing with you today We need to learn how to build satisfying meals without worrying about overly restrictive food rules that are unrealistic to follow long-term or having to think incessantly about food all day long We need a manageable way to eat daily that gives us good energy, helps us control hunger from meal to meal, AND fits within our hectic daily lifestyle All too often, especially based on the plethora of popular meal strategies I listed previously, we have the tendency to set ourselves up for disaster, usually by undereating from meal to meal, trying to consume too little for too many meals, or simply starving ourselves early in the day only to find ourselves overeating at night because we have no control over our hunger or fullness cues. Imagine what it would feel like to be able to eat a reasonable amount of food from meal to meal, feel perfectly satisfied for 5-6 hours between meals without finding yourself consumed by thoughts of treats, snacks, or obsessively thinking about where your next meal is coming from, and have stable energy and experience healthy weight loss in the process… If you’re a fan of 80’s hip-hop, then you’d know that De La Soul said it best in their popular album 3 feet high and rising with their song “3 is the magic number”. It seems that 3-4 meals per day is the secret meal formula for finding your satiety sweet spot that will allow you to effectively manage your calorie intake enough to lose weight. Let’s discuss why that is… For many of us, the conventional wisdom around eating more times per day as a way to both control our calorie intake and stoke the metabolism has been commonplace, however, research suggests that this actually isn’t the case. What happens when we eat more frequently? We just end up e

Yooooo! Welcome back to another episode of the Smart Nutrition Made Simple Show. In case you’re new to the show, I’m your host, Ben Brown, a nutrition & fitness expert, and owner of BSL Nutrition, an online coaching company whose mission is to help you change your belief system around what it means to be healthy…. And in this episode, I’m catching up with my friend David Lawrence. Owner of MECA - Michigan Elite Conditioning for Athletes and now co-owner of The Poliquin Group. In this informal conversation, Dave and I chop it up around the nuances of running a business with a busy family life, how he built his business to what it is today, how he thinks about growth, change, and surrounding yourself with those that have complementary skills, as well as the profound influence that Charles Poliquin had on his life and career, not dissimilar to my own. So without further ado, let’s jump into my conversation with Dave. https://www.mecastrong.com/ https://www.poliquingroup.com/ RESOURCES: Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/ Connect with Ben: Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating, and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/

RESOURCES: Grab our FREE Fast Energy Fix Guide Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/

Today we catch up with my friend Alli Rizacos. Alli has spent her career in tech sales, working at Salesforce for many of those years. Last year she decided that she wanted to have success on her own terms and left the corporate world to start her own coaching business where she now specializes in imposter syndrome, specifically helping leaders at tech companies get clarity about what success looks like for them and the impact they want to have. In this conversation, we discuss the often overpowering and inadequate thoughts and feelings that every one of us experiences with our jobs, our families, our health, and certainly our fitness and weight loss goals. Alli shares the way these beliefs come to fruition, how to identify these powerful inner critics, and ways to start to create more realistic expectations through our daily actions and ongoing behaviors. If you’ve ever felt like an imposter despite clear evidence that you’re not, then you’re going to love this conversation. Episode Resources: https://www.allirizacos.com/ https://www.linkedin.com/allirizacos RESOURCES: Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/ Connect with Ben: Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/

If you’re like most Americans, then you probably woke up on Monday, Feb. 14th, a little bit heavier than normal. The Superbowl nosh, the drinks, and perhaps the “f-it” mentality that had you telling yourself, “I’ll just get back on track tomorrow”... And there’s certainly nothing wrong with that, as many of our clients found themselves in that exact same situation as we worked through all of our check-ins this week. The difference, however, is that our clients know full well that there are a number of things scale weight can and can’t tell us, and why weight alone is NOT a good indicator of progress from day to day. If you woke up to a higher scale weight on Monday, here are 9 potential reasons why: You ate more carbs the day before You drank alcohol the day before You ate saltier foods the day before You had inadequate sleep You are dehydrated You are retaining water from menstruation You are stressed out You are constipated You weighed at a different time of day You get the idea… Note that I didn’t say that you gained body fat. There are 2 things the scale weight CAN’T tell us from day-day: Whether you’ve lost or gained body fat. Your value and worth as a person. There is no number that you could see on the scale that is as detrimental to your health and well-being as feeling ashamed about what you see… Stressing about a number day-day is worse than the foods you consumed to contribute to that number. Instead, please understand that scale weight is simply a reflection of the choices you made and is nothing more than a tool to help you establish awareness and accountability so you can make better choices in the future. And oftentimes, our perception of what we think we should see on the scale is completely unrealistic and unattainable… Instead, we should be leveraging pictures, circumference measurements, how our clothes fit, our energy levels, and our relationship with food, our friends, and family, as driving factors in how much progress we’re actually making. If you’ve had a tumultuous relationship with the scale and feel like the quality of your day is predicated on seeing a “good” or “bad” number, then it’s time to re-evaluate your behaviors and establish how to create more positive change. The only way to do this is to learn how to interpret how and why your body does what it does, based on ongoing guidance and feedback… And this is what we teach you in our Smart Nutrition Nutrition Coaching Program as part of our Systemic Health(™) Coaching Process. It’s the only program that helps you create a paradigm shift from restrictive behaviors to health freedom through the convergence of health goals, lifestyle, and sustained success that guarantees results. We leverage the science of real-world data, the psychology of behavior change, and the art of coaching to help you create the flexibility and freedom in your life to get the results you need while living the life you want. If you want to learn how to love what you see on the scale, then just reply back to this email and we’ll schedule a time to chat. Assuming the program feels like a great fit for you, then I’ll invite you to join and we’ll get started right away. RESOURCES: Grab our FREE Fast Energy Fix Guide Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/

Episode Resources: Website: https://www.duxata.com Facebook: https://www.facebook.com/groups/productivecoaches Instagram: https://www.instagram.com/zachmobius/ Connect with Ben: RESOURCES: Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/ Connect with Ben: Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/

RESOURCES: Grab our FREE Fast Energy Fix Guide Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/

Welcome back to another episode of the Smart Nutrition Made Simple Show. As always, I’m your host Ben Brown, a nutrition & fitness expert and owner of BSL Nutrition, an online coaching company whose mission is to help you change your belief system around what it means to be healthy… And in today’s episode, I’m actually going to shift the context of the conversation away from nutrition and health to that of relationships, personal growth and acceptance, as well as that of personal and parental responsibility… At the time of this recording, the deaths of the Uvalde Texas children's massacre have been weighing heavily on my mind… As a man and father, and as the frequency and severity of these inhumane events continue to grow, I can’t help but wonder what’s happening to our young men today… I can’t help but wonder about the impact on the mental health of these kids and the pain they must be experiencing to not have any type of positive role model in their lives. Politics aside, we need more men to stand up, to show up, to set an example for what's right and wrong, and to teach young men how to be hard-working, responsible, capable, and upstanding citizens and adults. This was the conversation that today's guest, Mike Liguori, and I just had as we wrapped up our interview and that I felt compelled to comment on… And while I realize that this is outside the scope of our typical eat less and exercise more jargon, all of that clearly pales in comparison to the epidemic of fatherless homes our country is experiencing. I just know that we can and need to better, on so many levels. Now, speaking of men and fathers, Mike is also the author of the book The Road Ahead and Miles Behind, A Story of Healing and Redemption Between Father and Son. His book tells the story of a cross-country road trip taken during the middle of the COVID-19 pandemic and the intricate yet beautiful nature between a father and son looking to reconcile their differences and amend a challenging past. Having had the privilege of reading The Road Ahead and Miles Behind, I can tell you it is full of inspiring moments and perspectives that demonstrate the healing power of hard conversations with those you love. It's a story that will remind you it's never too late to have something with your parents. I hope you enjoy this episode as much as I did and please please share this with someone close to you whom you think could benefit. Website: mikeliguori.com Instagram: @mike.liguori Amazon: https://amzn.to/3GYdfKF Barnes and Noble: https://bit.ly/3EasdLr Connect with Ben: RESOURCES: Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/ Connect with Ben: Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at https://www.bslnutrition.com/free-strategy-call/

Connect with Dr. Mike T. Nelson: Website: https://miketnelson.com/ Check out Dr. Mike T. Nelson's Flex Diet Certification Course: https://flexdiet.com/ Connect with Ben: RESOURCES: Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/ Connect with Ben: Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

RESOURCES: Grab our FREE Fast Energy Fix Guide Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

Hello there my friend and thank you for tuning into another episode of the Smart Nutrition Made Simple Show. In case you’re new to the show, I’m your host, Ben Brown, a nutrition & fitness expert, and owner of BSL Nutrition, an online coaching company whose mission is to help you change your belief system around what it means to be healthy…. And in this episode, I’ll help you do that by breaking down 3 incredibly common but overlooked obstacles we encounter when it comes to realistic weight loss. Now, this was an interview I did with my friend Elliott Shackne on his Leaner after 40 podcast that I wanted to share with you here. Specifically, I’ll discuss 3 major components of both psychological and physical change and how these can inhibit our long-term progress. As always, I appreciate your tuning in and I hope you enjoy the conversation. RESOURCES: Grab our FREE Fast Energy Fix Guide Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

PJ is a NASM-CPT and NASM-CNC and holds a Bachelor of Science in Health & Sports Studies from Miami University (Oxford, OH). He has 23 years of industry experience as an in-person trainer, online coach, writer, and content creator. His work has been featured by T-Nation, Men’s Health, Women’s Health, Men’s Fitness, LiveStrong, and Vanity Fair. He also serves as the health & fitness correspondent for 700 WLW radio in Cincinnati. He helps busy, real-world people revive their fitness & physiques using an evidence-based, honest, “no-frills”/“tell it like it is”/unfiltered/“what you need to hear and not what you want to hear” approach which is heavy on accountability, continuing education, and the formation of new habits. His ultimate goal for all of his clients is for them to adopt a new fit identity and lifestyle where training and nutrition serve as force multipliers in their lives. For information on his coaching program and services, visit http://www.revivefitnesssystems.com Episode Resources: Website: http://www.revivefitnesssystems.com Facebook: http://www.Facebook.com/coachpjstriet Instagram: http://www.Instagram.com/pjstriet Connect with Ben: RESOURCES: Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/ Connect with Ben: Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

RESOURCES: Grab our FREE Fast Energy Fix Guide Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

I can confidently say that we’ve all felt varying degrees of anxiety at one time or another or perhaps it’s something you try and effectively manage on a daily basis. Despite what we may have experienced, there’s actually a myriad of different types of anxiety that are biologically programmed as part of our innate survival mechanisms… However, not all anxiety is normal, not all anxiety is controllable, and understanding the internal and external contributors becomes the best way to identify and better manage these emotions… And that’s what we’re discussing on this episode of the smart nutrition made simple show. I’m thrilled to welcome back on the show Dr. Brianna Diorio coming off her recent graduation with her Ph.D. degree in Integrative Medicine with an emphasis on anxiety, a commonly misunderstood emotion. In this episode we delve into the complex nature of anxiety, the different types and severity of anxiety, the common contributors, and the integrative approach for dealing with and mitigating the emotions that we all deal with on a daily basis. We discuss the role of our lifestyle and nutrition on our gut and brain health as a prerequisite for helping to regulate many of the emotions that we qualify as “anxiety” and we talk about setting a great example for kids on how to leverage nutrition, physical activity, supplementation, media, and the role of the home environment to build resilience in our children. I share some of our home practices on how to create, what we perceive to be, a healthy balance of nutrition practices and the dynamic between my wife, the differences in the kids' palates, and the role foods play in emotional, community, and cultural health. Lastly, Brianna shares some useful strategies for managing anxiety, checking in with ourselves around the emotions we experience, what we allow in our lives that don’t serve us, as well as some complementary and alternative medicines. I hope you guys enjoy this conversation as much as I did and without further ado, here’s Dr. Brianna Diorio… Episode Resources: Brianna Approved Podcast: https://podcasts.apple.com/us/podcast/brianna-approved/id1553303446 Website: https://www.briannadiorio.com/ Instagram: https://www.instagram.com/briannadiorio/ Connect with Ben: RESOURCES: Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/ Connect with Ben: Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

RESOURCES: Grab our FREE Fast Energy Fix Guide Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

From 382 pounds to below 230, this nurse and now, health coach has transformed his life, his habits, and his mindset around what it takes to make long-term weight loss change. In this episode of the Smart Nutrition Made Simple show, he’s going to share how he did it, the beliefs that help reinforce his lifestyle changes, and how you are just as capable of doing the same. I’m excited to share this conversation with Chase Smith, a full-time traveling emergency department nurse, from Virginia, who became a health coach after my own health journey of losing 150 pounds. Chase shares the details of his weight loss journey including: How he leveraged calorie tracking to move the needle Why it’s important to follow the right people on social media and maintain realistic weight loss practices How he toggled between lower calorie dieting and maintenance to help facilitate continual weight loss by supporting his metabolism How he allowed and leveraged flexibility and freedom by following the 80/20 rule of nutrition What Chase has needed to do to not only maintain his weight but how he has shifted his focus away from scale weight to performance related goals Ultimately we break down the daily habits and principles that can contribute to a healthy balance of progress while navigating the real-world that we all want to be able to participate in. We discuss Chase’s history of binge eating and consistently doing the daily work to maintain a healthy relationship with food and some of the ancillary factors that contribute to body composition changes above and beyond just calories in and calories out. Enjoy! Episode Resources: Website: https://www.chasinghealthllc.com/ Facebook: https://www.facebook.com/chase.e.smith Instagram: https://www.instagram.com/changing_chase/ Connect with Ben: RESOURCES: Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/ Connect with Ben: Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

RESOURCES: Grab our FREE Fast Energy Fix Guide Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

What if our ability to grow, personally, professionally, and emotionally was limited by pre-programmed beliefs from our childhood, from our society, and from a lifetime of conforming to who we think we should be rather than who we could be? What if we could de-program our belief systems so that we could start to embrace a life without limits? That’s what we’re discussing on this episode of the Smart Nutrition Made Simple Show The story you're telling yourself right now about who you are...is a LIE…. At least that’s what today’s guest, Tyler Wall has to say about the version of your life that exists as you are, right now. Tyler, and his business, contrast by design, helps you not only bridge the gap to where you can be, but also knock down the walls that have been keeping you stuck so you can truly experience the infinite world all around you. In this conversation, Tyler and I discuss our backgrounds in Strength and conditioning, nutrition coaching, searching out mentors, and the desire to embrace discomfort as a necessity in our lives to stimulate growth. We discuss the programming of our belief systems and how to open the door for personal and professional growth by learning to question those potentially limiting beliefs. Tyler is a multi-passionate entrepreneur who is curious about all things related to human beings and empowerment - be it physical development and abilities or mental models and different avenues of psychology. Tyler has an extensive background and an array of certifications in NLP, hypnotherapy, strength and conditioning, and sports rehab. He's on a mission to help people uncover the facets of their lives and minds that are holding them back, and step into the absolute best version of themselves in their business and life. This was hands down one of the most enlightening conversations I’ve had on the show and am confident that you’ll enjoy. Here…we…go… Episode Resources: Website: http://contrastbydesign.com Facebook: https://www.facebook.com/tylerjameswall/ Instagram: https://www.instagram.com/tylerjameswall Connect with Ben: RESOURCES: Grab our FREE Fat Loss Fix Guide: https://www.bslnutrition.com/fat-loss-fix-guide/ Connect with Ben: Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

RESOURCES: Grab our FREE Fast Energy Fix Guide Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

RESOURCES: Grab our FREE Fast Energy Fix Guide Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

Each of us has an internal alarm clock called The Circadian Cycle. This “clock” like biochemical mechanism relies on light, hormones, and energy input and output to function 24 hours a day. What we don’t realize is that the regulation of this circadian rhythm not only determines our sleep quality and quantity, but also significantly influences our hormone production, blood sugar regulation, brain and joint recovery and repair, our ability to burn fat and build muscle, ability to manage hunger and carvings, mood, cognitive function, immune system health, and the list goes on and on… In a world of quick fix, magic bullet mentality, if there truly was a secret to how to live a longer, more energetic, and leaner life, it would be to optimize your sleep. Today we dig into the core pillars of building an effective sleep routine with my friend and sleep expert Nick Riell. In this episode we discuss: How much sleep do we need on a daily basis and 4 factors to consider when assessing the quality of sleep that we’re getting Sleep consistency and how to take back control of your schedule so that you can start to shift your sleep habits in your favor The morning and the evening recharge - 2 fundamental times to set the stage for a perfect nights sleep by implementing a few specific behaviors that will help you immediately improve your sleep And how what and when we eat can greatly impact our sleep quality While we all know sleep is an important factor for health, I can confidently say that if more people truly prioritized their sleep by implementing even just a few of the tools that Nick and I discuss in this episode, we would be a much healthier population. So without further ado, let’s jump in... Connect with Nick: Sleep Secrets Group: https://www.facebook.com/groups/therealsleepsecrets Facebook: https://www.facebook.com/nick.riell Instagram: https://www.instagram.com/nickriell/?hl=en Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

It’s not uncommon for us to use calorie-tracking apps as a means to collect data around our calorie and macronutrient intake, how to factor in our movement, our sleep, and help us create more awareness around our existing nutrition and lifestyle behaviors. It’s no secret that we’re huge fans of this data collection process in our Smart Nutrition Coaching Program to help our clients get great results. But, as with everything, the devils in the details, and if you aren’t aware of some of the inherent errors in this data collection process, you could easily find yourself spinning your wheels… In this episode I’ll break down 5 reasons why your calorie tracking apps can be deceptive and exactly what you should be looking for to ensure you’re not wasting your time. If this is your first episode, thanks for being here, and if you’ve been a long time listener, always great to have you back and I applaud you for caring enough about your health to take the time to learn… It’s the best and the only way for us to be in control of our health, set an example for our friends and family, and invariably help make the world a better, healthier place. Let’s go ahead and jump in... RESOURCES: Grab our 9-Best Pre-Workout Meals Guide - https://www.bslfuel.com/9-meals-for-energy Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

RESOURCES: Grab our 9-Best Pre-Workout Meals Guide - https://www.bslfuel.com/9-meals-for-energy Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Connect with Ben: Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating, and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

Episode references: If you want to know more about the potential benefits of intermittent fasting, then you can listen to episodes: episodes #113, #90, #77, #70, #68 If you want to know more about Chrononutrition and the impact of when we eat, make sure to check out episode: episode #98 And if you want to know more about how to build out the family friendly meal, then check out episode #124 Breakfast Meta-Analysis: https://f1000research.com/articles/9-140/v3?fbclid=IwAR0DtAZFcN-GVEb2MR9PVRqsr-O0mrUONJtPOjfhQLcjxhX1pkPUAFzU4aY Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

In this episode of the Smart Nutrition Made Simple show I catch up with health and nutrition expert Ryan Kennedy for a candid conversation on a myriad of health related topics, including the importance of optimizing digestion, various ways to engage in physical activity throughout the day, despite a busy schedule, the power in stacking your habits as you learn and grow, and much much more. Ryan is a Functional Medicine Practitioner, Traditional Naturopath, and Board-Certified Clinical Nutritionist who takes a holistic approach to help his patients improve their health by utilizing results-based natural therapies. Unlike addressing symptoms like conventional medicine, Ryan uses a multi-dimensional approach to address the root cause and enhance your body's ability to heal. Enjoy! Connect with Ryan: https://www.ryankennedyhealth.com/ https://www.facebook.com/groups/ryankennedyhealth https://www.instagram.com/ryanckennedy/ Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

One of the things I enjoy the most about this podcast is having the opportunity to connect with other like minded professionals who have a strong passion for teaching other’s how to prioritize their health & fitness. Today I catch up with my friend Brian Pannuzzo, for an inspiring conversation about how he left a 20 year, seemingly successful, wall street career to instead coach other men in their health, marriage, mindset and relationships. You’ll hear right away that Brian and I are speaking the same language on so many levels as it relates to career and life priorities, how to lead by example for our family and our community, how to choose better without feeling the need to ever be perfect, and why it’s never too late to choose to make positive change in your life. I hope you Enjoy this conversation as much as I did! Connect with Brian: The Success Lift Blueprint: https://www.thesuccesslift.com/blueprint-1 Instagram - https://www.instagram.com/brianpannuzzo/ Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: https://www.smartnutritionmadesimple.com Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

Brandon LaRue is a man with many commas. Husband, father, coach, athlete, entrepreneur, author, outdoorsman, and surely, many more commas to come. In this episode, Brandon and I discuss many of the life lessons that come from entrepreneurship, athletics, fatherhood, and personal and professional growth. If you’re a parent, a business owner, a coach, and/or just looking to learn from others' valuable experiences, then this episode is for you. Enjoy! Episode Resources: http://www.wellbuilthumans.com http://www.facebook.com/wellbuilthumans http://www.instagram.com/wellbuilthumans Also under the Well Built Humans brand is Well Built Kettlebells (www.wellbuiltkettlebells.com) and Well Built Supplements (www.wellbuiltsupplements.com) Connect with Ben: Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple Instagram: https://instagram.com/bslnutrition

Most of us think that if we eat less and work out more we will lose weight, but that’s simply NOT the case. In fact, doing so is often a recipe for weight gain. Why? Well, the answer lies in understanding the metabolism and what it takes to function optimally. If you’re curious about how the metabolism really works, you’re struggling to lose weight and can’t figure out why, or if you’re simply interested in optimizing your metabolic health, then you need to check out my podcast with Dr. Jade Teta. If you can remember that the metabolism is simply a stress barometer, you can start to understand why it runs into problems very quickly when you don’t let is seek its natural balance. Dr. Teta is an integrative physician, highly sought after expert in the realm of metabolism and self-development and author of the best-selling books The Metabolic Effect Diet, Metabolic Aftershock and Lose Weight Here. He spent the last 25+ years immersed in the study of strength and conditioning, hormonal metabolism and the psychology of change and success. Additionally, Dr. Teta is the founder and creator of Metabolic Effect, an international health and fitness company, as well as the creator of Jade Teta, LLC, where he combines his knowledge of fitness with his expertise in self-development and mindset change. During our extremely informative discussion we take a deep dive into metabolism, why metabolism is so important, the ideas of metabolic damage, metabolic compensation, and metabolic resistance, why we experience weight-loss resistance and how to adjust our nutrition, exercise, and mindset in order to help our metabolism function the way it’s supposed to function. Dr. Teta also shares both subjective and objective tools to help identify and overcome common metabolic issues many of us are struggling with on a daily basis. I guarantee this is a podcast that you will not want to miss.

In this episode, I have a conversation with James LaValle about his unique expertise in personalized integrative therapies that he uses to uncover the underlying metabolic issues that keep people from feeling healthy and vital. We’ll discuss his Metabolic Code testing methodology as a framework for identifying the biggest limiting factors, with nutrition, physiology, and behavior, that are keeping us from feeling and performing our best, and how to approach progressive, systematic, science-based, behavior, nutrition, and lifestyle change. Enjoy! Episode Resources: Website: https://www.jimlavalle.com/ Facebook: https://www.facebook.com/Jim-LaValle-169566756447190/ Twitter: https://twitter.com/jimlavalle?lang=en Connect with Ben: Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

One of the first tools that we tend to gravitate towards when we’ve committed to a weight loss program is some sort of cardiovascular exercise, like jogging, peloton, Bootcamp classes, and/or some sort of circuit style training. Many of us have this perception that if our heart rates are elevated, if we’re sweating, and we’re out of breath, then we’re burning more calories and therefore, burning more fat… Unfortunately, that’s simply not the case. Indeed, we may be, in fact, burning more calories during that specific bout of exercise, but of more significance is how our body actually responds to the increase in calorie expenditure, which is really quite fascinating. By the end of this discussion, I’m going to show why doing more cardio could actually be holding you back from your fat loss goals and why the least intense form of exercise may actually be your best tool for improved body composition and health. Enjoy! Resources: Fat Loss Fix Guide: http://www.fatlossfixguide.com Free Nutrition Community: http://www.smartnutritionmadesimple.com Youtube page: http://www.smartnutritionmadesimpleTV.com Connect with Ben: Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

In this episode I’ll share the many reasons (brain, body, soul) that committing to family meals can be one of the single best tools to help your children become confident, healthy, communicative, and emotionally stable individuals. We’ll discuss some of the research around why having frequent family meals is so valuable for not only our kids, but for our family dynamic, as well as the numerous life-long health benefits that eating together can impart. Additionally, I’ll break down the PFC (protein, fat, carb) framework that we, as a family, use to help us create quick, easy, and nutritious meals that the whole family can enjoy. Enjoy! Resources: Recipe Guide: https://docs.google.com/document/d/1BSx9VdCX1wnBFp6ZI85x0NiVM38809hPcRHKj_csyuc/edit?usp=sharing Weekly Shopping/Meals Planner: https://www.ithinkwecouldbefriends.com/2018/09/27/simple-easy-meal-planning-free-printable/ Fat Loss Fix Guide: http://www.fatlossfixguide.com Free Nutrition Community: http://www.smartnutritionmadesimple.com Youtube page: http://www.smartnutritionmadesimpleTV.com Connect with Ben: Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

In this episode I answer a few questions, including: My current macros and photoshoot prep How much weight should someone be losing when dieting? How to handle sweet treats when in a calorie deficit: Trigger foods and buffer foods Resources: Fat Loss Fix Guide: http://www.fatlossfixguide.com Free Nutrition Community: http://www.smartnutritionmadesimple.com Youtube page: http://www.smartnutritionmadesimpleTV.com Connect with Ben: Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

You Screwed Up, Now What? The day started great, you’re making good decisions, you know what you’re supposed to do, and then all of the sudden, in a moment of stress, of angst, of anger, of sadness, or of celebration, you eat or drink something that wasn’t part of the plan. Oh no, “I blew it” you tell yourself… Followed by, “well, I already had something off plan, so I might as well have something else” until it’s snowballed into a soup du jour of higher than desired calories that leave you feeling frustrated, guilty, embarrassed, and either on the brink of, or fully committed to saying “screw it all”, I’ll start again tomorrow, or Monday or “this diet sucks” and “It’s just not working for me” and absolving yourself completely from all responsibility. We’ve all been there. Instead of throwing in the proverbial diet towel, here are a few easy to implement mindset shifts that can help you get back right on track, as soon as your very next meal. Enjoy! Resources: Fat Loss Fix Guide: http://www.fatlossfixguide.com Free Nutrition Community: http://www.smartnutritionmadesimple.com Youtube page: http://www.smartnutritionmadesimpleTV.com Connect with Ben: Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

If you’re serious about living a long, healthy, and perhaps lean life, then there’s a few fundamental nutrition principles that will serve you well as you age. For many, what once worked well in our youth to support lean muscle mass and improved body composition no longer serves us as our lifestyle, hormones, food preferences, and stress levels change. Aging healthfully means proactively fighting against the common triggers that can cause excessive fat gain, reduced muscle mass, poor hormonal and digestive health, as well as reduced cognitive function by focusing on quality nutrition and the RIGHT ratios of macronutrients. In this conversation, I’ll lay out the best foods, and amounts necessary to help support healthy body composition as we age in addition to some actionable tools to help you immediately apply the nutritional guidelines discussed. Enjoy! Resources: Fat Loss Fix Guide: http://www.fatlossfixguide.com Free Nutrition Community: http://www.smartnutritionmadesimple.com Youtube page: http://www.smartnutritionmadesimpleTV.com Connect with Ben: Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

Undergoing nutrition change is difficult, no doubt about it. Not only can it feel challenging to consistently make better food choices, but navigating the dynamics of family and social support can absolutely make or break your success. If you’re working to make change in your life including changing your nutrition and eating behaviors, then you need to plan for success, which includes having a clear cut plan of attack for WHEN friends and family consciously or unconsciously try to sabotage your success. In this episode I’ll lay out how to plan for success so that you can learn how to navigate these often challenging and stressful situations. Enjoy! Resources: 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

Learning to make better nutrition decisions, consistently, is much like learning how to play an instrument. At first, you’re going to suck, but with time, dedication, and practice, you’ll improve to the point where you’ll actually be somewhat competent and maybe even get pretty good. But without any formal training, thinking that you’re going to be a concert pianist is delusional, much like the ways in which we approach our weight loss goals. You can’t undo a lifetime of bad habits in a 7 day day juice cleanse or a 30-day challenge. Instead, you need to develop the skills and fundamental tools necessary to make long-term change, including how and Why you’d want to learn how to track your calories and your macronutrients...and that’s what we’re discussing on this episode of the Smart Nutrition Made Simple Show. Resources: Connect with Ben: Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

We all deal with stress and difficult times, and there’s no such thing as a “perfect week” or a perfect day or even perfect foods… and oftentimes we find that our daily responsibilities can mount to so much pressure that we’re often left saying “screw it” to the health priorities that we KNOW we need in place if we ever want to get to and/or maintain our health goals… > The consistent sleep > Balanced meals > Daily movement Instead of saying screw it, and I’ll just start again Monday, it’s important to reframe how we think about and react under these circumstances, because, well… they’re inevitable. And that’s what we’re discussing on this episode of the Smart Nutrition Made Simple Show Connect with Ben: Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

In this week's episode, we'll be discussing how to eat for your body type. Specifically, we'll review: Does your Somatotype (body shape, muscle mass, fat storage tendencies, etc) require you to eat a certain way? How we store body fat as an indicator of how well/poorly you’re responding to your calorie/macronutrient intake. My Foundation 4 Framework - 4 Simple steps to help you improve your nutrition habits throughout the day that will help you better regulate blood sugar, support lean muscle mass, boost energy, improve cognitive function and emotional well-being. If you want a more individualized approach to your nutrition as well as glean a better understanding of why it may be harder for you to lose fat than the next guy, then this episode is for you. Resources: Fat Loss Fix Guide - https://bslnutrition.clickfunnels.com/optin-457843251610024749214 Connect with Ben: Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

Achieving a healthy body composition by losing fat and gaining muscle involves periods of eating at a calorie deficit coupled with periods of maintenance and perhaps surplus. Most people that want to lose fat attempt to create a caloric deficit year-round only to end up failing time and time again...mostly because they over restrict. Nonetheless, if you’re going to change your body composition, it’s imperative you have the nutritional tools and skills to effectively create and maintain a calorie deficit, strategically, and successfully, so that you can lose the weight and keep it off in a healthy way. That’s what we’re discussing on this episode of the Smart Nutrition Made Simple Show Resources: Fat Loss Fix Guide: https://bslnutrition.clickfunnels.com/optin-457843251610024749214 Connect with Ben: Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

The time of day that you train is something that most people have never taken into consideration… rather, it’s simply been a function of when you have time, which absolutely makes the most sense. However, recent research points to an optimal time to train that can: > boost performance > slightly increase strength gains > significantly increase the rate of muscle growth But despite what the research says, does that mean it’s going to be the best time for you? That’s what we’re going to discuss in this episode of the Smart Nutrition Made Simple Show. Resources: Dynamic Warm-up: https://youtu.be/br8jXp8M77Y Pre-Workout Nutrition Guide: https://www.bslfuel.com/9-meals-for-energy Connect with Ben: Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

In this episode we discuss: How about we build out a perfectly balanced meal together?! Checking off the Macro boxes: Protein, Carbs, and Fats -How much do we need? Shopping and Prepping for Simplicity AND Taste Spicing up your Meals for Flavor without the Fat Building nutrition skills development vs. diet culture Connect with Joey: Facebook: https://www.facebook.com/h3living Instagram: https://www.instagram.com/joeyszolowicz/ As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

In this Podcast Q&A session, we’ll discuss my stance on diet soda, tips to stay on track during vacation and intermittent fasting, specifically for women. I hope you enjoy! Resources: Previous podcast episodes discussing Intermittent Fasting: Episode 98: Chrononutrition: How the Science of Meal Timing, Macro’s, and Meal Frequency Impacts our Metabolism with Danny Lenon https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234?i=1000469342278 Episode 90: The Impact of Meal Frequency and Timing on Weight Loss and Human Health https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234?i=1000463949724 Connect with Ben: Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

The Keto Diet has absolutely stormed the dieting world over the past several years as one of the most popular dieting methodologies out there. But what is it about the Ketogenic Diet that has people so excited to drop their carbs and ramp up their saturated fat intake? And how effective is it really when it comes to improved health and faster fat loss? That’s what we’re discussing on this episode of the Smart Nutrition Made Simple Show. Resources: A Beginners Guide to Ketogenic Dieting https://www.bslnutrition.com/ketogenic-diet-guide/ Connect with Ben: Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

If you value your time, your worth, and want to be as efficient and productive as possible, then you need to create a system for not only prioritizing your nutrition and fitness but your sleep, stress and recovery. Today’s guest, Nate Palmer has done just that. Hang with us as we discuss how to create a high ROI routine around your daily meals and routines to optimize your energy and productivity, through easy and efficient planning and structure so that you too can build a million dollar body. Nate Palmer is highly passionate about helping humans perform at a higher level. He also happens to be a dad, husband, and the #1 bestselling author of Passport Fitness and The Million Dollar Body Method. Nate helps business owners and entrepreneurs improve their physique, finances, and family time using fitness and nutrition as force multipliers. Find out how to get fit by first maximizing your energy quickly and easily. n8trainingsystems.com. Resources: The Million Dollar Body Method FREE Calendar https://million-dollar-body.mykajabi.com/calendar Connect with Nate: Facebook Profile: https://facebook.com/n8palmer Facebook Community: https://n8trainingsystems.com/group LinkedIn: https://linkedin.com/in/n8palmer Twitter: https://twitter.com/n8training Instagram: https://instagram.com/n8training As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup Complete Essentials - 20% OFF (your first order) Use discount code at checkout: “SNMSPodcast” Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners): LINK:https://wellevate.me/benjamin-brown Just click on the “Create an Account” link below the sign in button. Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients.

What happens when you're doing everything "right" but not getting the results you want? In this episode, I'll discuss 3 crucial factors to consider when working to lose weight, including: 1) Why exercise is NOT a very good weight loss tool 2) Food quality vs. food quantity, for example, why eating "healthier" isn't always better 3) How you track your weight loss could be deceiving you AND, I'll share ONE strategy that I've used with 100's of clients (and 1000's of pounds of fat loss) as the #1 driver long-term and sustainable fat loss success so make sure you listen until the end and I hope you learn a lot! Resources: Here are More Ways to Connect with Ben and the BSL Nutrition Community: Facebook Profile: https://www.facebook.com/benjamin.brown.146/ Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

In my first podcast back after a bit of a hiatus, I wanted to share a recent interview I did with my friend Alvin Laxamana on his All Things Fresh Podcast. Now I’ve created over 100 episodes here that share the knowledge, wisdom, background, and expertise from other health and fitness professionals, but in doing so, have held back my own story and experiences that I think you may find insightful. So, moving forward part of my mission is to continue to provide as much value and real world experience by sharing more of the lessons that I’ve gleaned as I approach close to 20 years as a coach. And it all starts today, so I hope you enjoy and stay tuned for more helpful content from myself, other experts in the field, and hopefully through sharing more of my journey, you can truly see that making Smart Nutrition decisions isn’t always easy, but it can be simple. Resources: Here are More Ways to Connect with Ben and the BSL Nutrition Community: Facebook Profile: https://www.facebook.com/benjamin.brown.146/ Facebook Community: https://www.facebook.com/groups/smartnutritionmadesimple Instagram: https://instagram.com/bslnutrition As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

What are the life circumstances that drive a skinny kid to join the marines, get in the best shape of his life only to end up sacrificing his health for his work and family, ultimately getting lost down the road of what’s considered normal in today's low societal standards? Today we bring on BSL Nutrition coaching client Gabriel Daley, to discuss the fitness and nutrition journey that led him from peak physical condition in the marines to a type 2 diabetic father of 6 struggling to perform the way he knew he could. Over the past 6 months, Gabe has transformed his physique, overhauled his nutrition, overcome type 2 diabetes, and become the father, husband, and leader that he always knew he could be by investing in himself and his future. Gabe’s story will help you realize that you’re not alone in the struggles that we all feel day-to-day and that through structure, commitment, daily consistency, and gradual change, you are just as capable as anyone else to make profound change in your life. It’s a pleasure and honor for me to be able to share this interview with you and I hope you enjoy it and learn as much as I did. If you did, then please leave a 5-star review and a positive rating, and share this with someone whom you think needs some motivation and inspiration right now. And if you’re ready to talk about how to make a hard pivot with your nutrition and fitness and you want the no BS, step by step approach to get you there, then let’s chat. Just schedule your free nutrition strategy call at bslnutrition.com/levelup. There’s no better time to take control of your life and your health.