The Smart Nutrition Made Simple Show with Ben Brown

From college basketball standout to cancer survivor Professional athlete to depression and attempted suicide Successful sales career to vagabond To finally...father, husband, entrepreneur, and purpose-driven leader... Today we catch up with Justin Allen, a former college and professional basketball player who through several challenges and obstacles, including 2x cancer and severe depression survivor, has reinvented himself into an entrepreneur and life coach. In this inspiring interview, Justin walks us through the numerous trials and tribulations he has experienced as he’s navigated his way through the valuable lessons of a life well lived and what you can glean from his difficult life circumstances, adventures, and the tough questions that we can be asking ourselves to evaluate our path and purpose. As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup http://www.bslnutrition.com/episode106

It’s a harsh reality that as a man, our testosterone levels likely never were and will never be what our grandparents and great grandparents experienced just 100 years ago. ​ Our world is changing, the stressors placed in, on and around our bodies are exponentially higher than they have ever been; from our air quality, water, and the chemicals in our food and in our skincare products. This hormonal disruption created from our environment adds yet another potentially significant factor when trying to improve health, gain muscle mass, and/or lose body fat. Of course, addressing your nutrition, sleep, training and mindset will all be the #1 most significant driver of healthy change, but what if that’s not enough to correct the imbalances present? ​ In this episode I bring back Ali Gilbert; men’s health, fitness, and hormonal optimization expert to discuss the nuances of testosterone replacement therapy and how to navigate the confusing and often misunderstood realm of hormonal optimization specifically for men. ​ In this episode we discuss: ​ > How Ali's views and approach on testosterone replacement changed over the past couple of years and what she knows now that she didn't know back then ​ > When and how to dose testosterone​ ​ > Some of the signs that we may need to take a deeper look into our hormonal health, both obvious and not so obvious ​ > How our level of body fat correlates to reduced health or sexual function​ ​ > The best way to improve health via exercise and which type of exercise is best ​ >​ Best nutrition guidelines for optimizing hormones ​ > If someone is diagnosed with "low T" what should they take into consideration before starting TRT ​ >​ At what point someone should consider TRT if they are doing "everything right" ​ > How to choose a TRT doc ​ >​ What daily objective and subjective physiological and lifestyle metrics can be and should be tracked to gauge progress ​ If you’ve been considering TRT and/or just want to know more about some of the considerations when looking into testosterone replacement, then you’re going to want to tune in to this episode. ​ As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup http://www.bslnutrition.com/episode105

Is cardio good or bad? Well, as with all things in life, the devil’s in the dose. This especially holds true when we talk about the pro’s and con’s of cardiovascular training, or if we were to be more specific; the type, frequency, duration, and intensity of the exercise will determine the individual's response. So what should we know about how to manipulate these variables relative to our long-term health and body composition goals? Today I bring back Dr. Dan Dodd, Ph.D. Exercise Physiologist and owner of DexaFit in central Illinois - a testing facility specifically looking at Body Composition Analysis using DXA scans, Metabolic Assessments, and Cardiovascular Testing. In this illuminating conversation, we discuss the numerous applications of cardiovascular training, depending on the individual and their goals, including: Relationship between cardiovascular exercise for health and for fat loss - is there a difference? Different types of Cardio based on the intensity Ways to create a calorie deficit with nutrition vs. training volume AND metabolic adaptations Downsides of too much cardio Health Benefits of Cardiovascular exercise Stigmas of Cardio based on sex How to measure Aerobic fitness / cardiovascular function If you’ve been wondering how to determine the right type and volume of cardiovascular exercise for you, then you’re going to want to tune in to this episode. As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup http://www.bslnutrition.com/episode104

If you’ve been concerned about how to prepare yourself and your family for if and likely when Covid-19 hits your household, then you’re in the right place. Today I bring back Dr. Elisa Song, pediatric holistic physician and mother to 2 kiddos that were recently diagnosed with Covid-19 - one of whom was hospitalized due to his symptoms. In this episode, we discuss her experience with the virus as a doctor, as a clinician, and as a mother and what she’s done and continues to do within her family and for her patients that will not only help possibly protect them from getting sick but also arm them with the necessary tools to know exactly what to do if and when they do get sick, not just with Covid-19, but any virus that comes along. Additionally, we discuss: > The severity of Covid-19 in kids and what are the myriad of symptoms and duration of illness one could expect > How this virus is much more contagious and potentially serious than the seasonal flu > What’s happening at a cellular level with SARS-CoV-2 and ACE2 protection from lifestyle and supplementation > IgG antibody testing for those that have had it, when to get it, and who needs it > How to support your immune system through lifestyle and stress management > The incredible and FREE resources that Dr. Song has created for families to teach them how to get and stay healthy during these times as well as how to manage sickness when it comes to staying calm and being informed and educated Dr. Elisa Song, MD is a holistic pediatrician, pediatric functional medicine expert, and mama to 2 crazy fun kids. In her integrative pediatric practice, Whole Family Wellness, (www.wholefamilywellness.org) she’s helped 1000s of kids get to the root causes of their health concerns and helped their parents understand how to help their children thrive – body, mind, and spirit – by integrating conventional pediatrics with functional medicine, homeopathy, acupuncture, herbal medicine, and essential oils. These health concerns have ranged from frequent colds, ear infections, asthma, and eczema; to autism, ADHD, PANS/PANDAS, anxiety, depression, and autoimmune illnesses. Dr. Song created Healthy Kids Happy Kids to share her advice and adventures as a holistic pediatrician and mama. Now everyone can have their very own virtual holistic pediatrician! You can follow her blog at Healthy Kids Happy Kids (www.healthykidshappykids.com) and on Facebook (www.facebook.com/drelisasongmd) and Instagram (@healthykids_happykids). www.bslnutrition.com/episode-103

If you’ve ever learned to play an instrument, then you’re well aware of how much time, practice, consistency, and effort are required to even become proficient, let alone develop any semblance of mastery. The practice of developing these instrumental skills can certainly be compared to the process of improving your eating skills, to the degree that in order to truly master your eating behaviors, you need to be willing to give the same amount of time, effort, and dedication. Today we bring back eating behavior coach, Josh Hillis, author of the recent publication - Lean and Strong - for a candid discussion of the importance of, and how to truly begin to master your eating behaviors as a means to overcoming the dieting mentality that so many of us have at one point or another embraced. We talk about: > The difference between dieting mentality and a habit-based eating mentality > What types of eating skills can make the biggest difference in long-term weight loss > The role of meta-skills as an overarching framework for how to approach your daily habits > Why and how eating skills are similar to weight lifting skills, and how to effectively learn them > How “intuitive eating” fits into mindful eating and mindful decision making Josh has been a trainer since 2004. he’s written two books, Fat Loss Happens on Monday, and the new Lean and Strong: Eating Skills, Psychology, and Workouts and his specialty is helping people with stress eating and mindless snacking. It’s a pleasure for me to be able to share this interview with you and I hope you enjoy it and learn as much as I did. If you did, then please leave a 5-star review and a positive rating, and share this with someone whom you think needs some motivation and inspiration right now. And if you’re ready to talk about how to make a hard pivot with your nutrition and fitness and you want the no BS, step by step approach to get you there, then let’s chat. Just schedule your free nutrition strategy call at bslnutrition.com/levelup. There’s no better time to take control of your life and your health. http://www.bslnutrition.com/episode102

When you’ve worked directly with people for long enough, you become a master at adjusting on the fly, especially as a coach or personal trainer. A client showing up late, a sick kid at home, an injury or woe that throws a wrench in your daily game plan. But when you’re told to close the doors on your business for an indefinite period of time, virtually overnight, as much of America has due to Covid-19, then you’d better have the mental fortitude, intrinsic drive, and sheer backbone to embrace the fear and discomfort, make a hard pivot, and turn inconvenience into opportunity. That’s what we’re discussing today on The Smart Nutrition Made Simple Show. Meet Todd Lowder, 25 year veteran of the Fitness and Coaching Industry who is facing these very challenges head-on. As you’ll hear in this uplifting and inspiring interview, for Todd, this is yet another opportunity to lead from the front and give his clients and athletes the care they deserve by serving them virtually. When I asked Todd whether he fears the growing competition, Todd responded with, “Everyone wants to know you are qualified but what really matters is DO YOU CARE! My career has been defined by my investment in my clients and athletes! I want to know what makes them tick. I listen to what they TELL me their goals are and then dig to find out WHY they have those goals. When I figure out WHY then I can really help them with the journey of HOW! I split my time between adult clients during the day and coaching Track and working conditioning with Swimmers in the afternoon/evening. I am blessed to get to help young athletes and adults find meaning through sports and fitness. Sometimes this means 40 less pounds, or a faster 400-meter dash, or a bigger bench, but almost always what it really means is improved confidence and a better understanding of who they really are and what they can contribute to the world.” In our conversation, we discuss: > How to choose which thoughts you give power to > What fitness industry is really providing? Hint - It's not sets and reps >How coaching hurdles has taught Todd everything he needs to know about how to respond to a challenge. (These 3 lessons will change your life.) >Life and success are ALL about growing and giving! >How we are smack dab in the middle of the biggest revival and opportunity our industry has ever known It’s a pleasure for me to be able to share this interview with you and I hope you enjoy it and learn as much as I did. If you did, then please leave a 5-star review and a positive rating, and share this with someone whom you think needs some motivation and inspiration right now. And if you’re ready to talk about how to make a hard pivot with your nutrition and fitness and you want the no BS, step by step approach to get you there, then let’s chat. Just schedule your free nutrition strategy call at bslnutrition.com/levelup. There’s no better time to take control of your life and your health. Alright, without further ado, let’s get to that interview…Here’s Todd http://www.bslnutrition.com/episode101

CBD seems to be everywhere. Pharmacies, gas stations, pet store gummies, over the counter supplements, and massage spa “infusions” through lotions, oils, and sprays. Even professional and former pro athletes like Megan Rapinoe. Lamar Odom. Rob Gronkowski are endorsing the use of cannabidiol, commonly known as CBD. CBD is one of over 100 different cannabinoids that occur naturally in the cannabis plant. Though research on CBD is somewhat limited in the US because of its recent legalization, it does show promise in treating a number of conditions associated with health and performance, like joint pain, inflammation, and muscle soreness. CBD has many of the same potential benefits as tetrahydrocannabinol (THC) but without the psychoactive effects. Based on what we know right now, here’s why health enthusiasts and athletes from around the world are getting into CBD and what you should know about it. Today I catch up with Sanjeev Javia, CEO and founder of PRōZE Performance Nutrition and master formulator of over 87 nutrition and performance products in his 18 years of work and multiple CBD products within the past several years. In this conversation, we discuss: > The legalization of CBD and the myriad of research to support its use for overall health and performance enhancement > The difference between CBD and THC and how this “non-psychoactive” nutrient works in the body > The endocannabinoid system and how to support it through nutrition, lifestyle, stress management, and why CBD can work so well when used in conjunction with other vitamins & minerals, herbs, spices, specialized plant extracts, essential oils, and other phytomedicines > What to look for when purchasing a reputable CBD-based product, including purity, potency, contents, and ingredients Guys, Jeevers is hooking you guys up with an amazing 30% discount on all product purchases during these tough times AND a free product to anyone you’d like to share it with. I’ve already sent the nerve cream to both my mother and mother-in-law and have a number of clients using the products. Make sure to use the link in the show notes to get the 30% off and take advantage of this crazy deal while it lasts. Ok, let’s get to the show, let’s talk about the benefits of CBD with my buddy Jeevers… http://www.bslnutrition.com/episode100

Did you know that what we put on our bodies is the same as what we put in our bodies? In other words, our skin, the largest organ system of the body, has the ability to absorb up to 60% of what we put on it. Everything from chlorine and fluoride in our water, to fragrant soap and shampoos, hydrating lotions, and supposedly protective sunscreens, ALL, by virtue of being on our skin, end up in our bloodstream. When you consider that of the up to 82,000 different ingredients used in commercial skincare products, 1 in 8 of them are industrial chemicals; including formaldehyde releasers, carcinogens, endocrine disruptors, and neurotoxins. Also, considering that the average person uses 9 different personal care products daily, including shampoos, sunscreens, makeup, deodorant, moisturizers, creams, shaving cream, etc… you can see how exposure to these potentially harmful ingredients, especially ver time, could be wreaking havoc in our body. Today I’m joined by Paige Crist, mother of two young children, and national skincare advocate using her own personal skin cancer health journey to educate consumers about the harmful ingredients commonly used in everyday personal products. Paige is currently working with the mission-based company, Beautycounter, to legislate for more health-protective laws in this billion-dollar industry. In this episode, we discuss: - Paige’s transition from busy mom into fighting for quality skincare labeling - The nefarious practices in skincare product ingredients and labeling - What are some of the most harmful ingredients that we should be on the lookout for - How these potentially toxic ingredients can do long-term hormonal damage (even in unborn children) - How to determine if a product is safe - What sort of alternative products we can and should be using I’d strongly encourage that if you’re not already aware of the chemicals you’re putting on your skin, that do a home audit asap. Just take out every product that you use and look up the product and/or scan the label on the EWG.org Healthy Living Skin Deep app. Additionally, if you’re in the market for new products, from skincare to sunscreen to shave cream, you can check out Paige’s skincare business @ http://www.beautycounter.com/paigecrist to get products that you can feel good about using for yourself and the whole family. As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup http://www.bslnutrition.com/episode99

Much has been said about the importance of sleep, from adequate timing, duration, and quality with respect to our hunger, energy, cravings, blood sugar regulation. ability to effectively burn body fat, maintain lean muscle mass, and even think clearly and prevent the onset of disease. And as you’re well aware, observing and aligning with our natural sleep-wake cycles is a non-negotiable factor if you care about any aspect of your health, body composition, and/or your performance. Over the past several years, more and more evidence has been identified to further support our understanding around the importance of respecting our ingrained circadian biology and the influence of healthy sleep patterns, and unhealthy sleep patterns on daily nutrition and both short and long-term health outcomes. Similarly, there is mounting evidence to support various aspects of nutrition that revolve around most certainly the amount of food we eat in a given day, but more recently, the concepts of when we eat our meals in a given day and/or night, the consistency of our meals daily, how we spread out our meals throughout a given day, and if and when we could or should strategically avoid food altogether. The relationship between our diet and our circadian biology is known as chrononutrition and today I’m joined by leading expert Danny Lennon, the founder of Sigma Nutrition to break it down for us. Sigma Nutrition is a company providing educational content on evidence-based nutrition & health. Of this content, Danny is perhaps most well-known for being the host of the top-ranked podcast, Sigma Nutrition Radio. In this episode we’ll discuss a general overview of the origin of chrononutrition relative to circadian biology and tenets of intermittent fasting/Time-restricted feeding, the metabolic changes present when meal timing is adjusted away from the biological night, and the many nuances that exist when determining if, when, and how to determine what meal timing pattern is right for you. As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup http://www.bslnutrition.com/episode98

As we find ourselves in the midst of governmental recommended (and possibly soon to be enforced) social isolation and quarantine due to the rapid spread of the corona virus - COVID-19, we’re being faced with some new, different, and complex challenges that may prove to be a blessing in disguise. That’s what we’re discussing on this episode of the smart nutrition made simple show I used to make a joke the two best days of the week were Friday and Monday… Now we’re faced with the bittersweet irony that we’re actually getting what we asked for: More time with the kids Less Travel Less social commitments To be more present To have the time to focus on a new venture To learn a new skill To prioritize your health The list could go on and on… Todays podcast is actually a recording we did for a new show we’re creating called DadBod Radio, that I’m co-hosting with my friend, Dr. Saman Rezaie. Because of the timely nature of the topic, I wanted to share this with you as soo as possible, as we’re discussing how we’re working to stay positive during times, how to view this an an opportunity in so many different ways, and what are the most important things that we can control on a daly basis. Additionally, we’ll discuss: how to manage our underlying fear, as fathers, providers, husbands, and small business owners The role community and connection play in our health and wellbeing How a daily routine will be paramount in juggling work, kids, exercise, and sanity What health strategies and supplements, if any, should we consider to help support our immune system? If you find this dialog between Saman and me helpful, then please share this, especially now when people need to hear positive messages and encouragement that, as with all challenging situations in life, this too shall pass. And with struggle comes strength and opportunity. And I’m excited to let you know that I’ll be recording more short solo episodes about all things nutrition that will be highly relevant during these times. So, if you’re not already, make sure to subscribe so you don’t miss anything and please do me a favor and leave a positive rating and review in iTunes so that I can help more people make smart nutrition simple. Lastly, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup

You’ve heard me say it before and you’ll continue to hear me say: We’re all biochemically individual or as the old adage goes, one man’s food is another man’s poison. When we turn to social media, IG influencers, mainstream news, and “biohackers” to provide us with cookie-cutter health solutions, we’re taking a “ready, fire, aim” approach to healing. Rather, we need to objectively and subjectively assess our starting point, determine and implement the individually appropriate steps to move the needle, and use those same metrics to strategically adjust as we move forward. Today, I’m discussing these very concepts and more with Dr. Anthony G. Beck, a physician who has been practicing functional medicine for almost 25 years. In this conversation, we break down Dr. Becks' strategies for implementing and assessing long-term health and healing change with his clients through his Q2M2 approach in conjunction with the 4 overarching principles to his balance protocol that revolve around: Environment, Lifestyle, Nutrition, and Mindset. Additionally, we discuss: > Nutritional dogma, the scope of the field today and where to turn to for help > How we use key performance indicators (KPI’s) to track progress > The potential damage that “biohackers” pose on nutrition when the individual isn’t factored into the equation > The environmental impact on one’s nutrition strategies > The Coronavirus and supporting our immune systems As a physician who has practiced Functional Medicine for almost 25 years, Dr. Anthony G. Beck doesn’t manage diseases ~ he empowers people to resolve them. With an extensive education in many clinical disciplines such as Functional Medicine, clinical nutrition, systems biology, epigenetics and nutrigenomics, he takes a dynamic approach to assessing, educating, and working with his patients to achieve their highest levels of wellbeing. Even more importantly, Dr. Beck wants to empower patients to demand a higher level of care from their health care providers. Dr. Beck’s approach involves a vast array of aspects including environment correction, healthful lifestyle design, individualized nutrition, hormone balancing, resolving immune dysfunction and clearing hidden infectious diseases. Here he brilliantly transforms the new science of healthy living into programs that are simple, fun, completely straightforward and highly effective. www.bslnutrition.com/episode96

Are you living a life of purpose? Are you happy with the trajectory of your life, or are you living someone else’s vision for what you’re supposed to be doing? In this episode, I bring back Dai Manuel, super-dad, husband, coach, author, and fitness educator to share more about his journey towards creating the life of his dreams and what steps we can realistically take to do the same. Dai shares how identifying and living your life purpose starts by peeling away the distractions that keep us playing small. Think about it, If money didn’t matter, what would you love to be doing on a daily basis? We discuss the inevitability of change, facing the unknown, and admitting the possibility that you aren’t happy with the life you’re currently living. There are so many “what-if’s” that can really get you thinking outside of the box, and, according to Dai, start to paint a picture that maybe is a lot more reasonable and achievable than what you weren’t originally willing to consider. When you’re willing to ask the hard questions, you’re ultimately opening the door to limitless possibilities and how to be proactive about the inevitable change that faces all of us daily. Additionally, we discuss: - The power of asking tough questions, like “what is enough?” and “what am I really working towards?” - Why being an early riser has such profound advantages - Why taking just 2% (30 min)of your day to invest in yourself, learn, and grow. - When it comes to making change, there are 3 crucial questions to ask yourself that will determine your success. - The “DadBody Project” and how Dai works with men to improve their confidence, self-image, and health. - The power of community to drive success through synergistic core values, support, and to challenge you to aim higher. - Why embracing change is paramount in personal and professional growth. Dai Manuel is a super dad, dating his wife, with a lead by example way of living and a contagious personality, who is on a mission to positively impact one million role models around the globe to lead a FUN-ctionally fit life through education, encouragement, and community. He is an award-winning digital thought leader and author, Distinguished Toastmaster & keynote speaker, former partner and Chief Operating Officer of a multi-million dollar retail company, and a sought after lifestyle mentor and executive performance coach. Dai knows the struggle of the juggle and keeping his health and happiness a priority. He models his work based on 5 F’s: Fitness, Family, Faith, and Finances with an overarching roof of FUN, built on a rock-solid foundation of Health. Nuggets of wisdom and inspiration to take action to be your best self are guaranteed when you connect with Dai! As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup http://www.bslnutrition.com/episode95

In a world that is plagued by chronic disease, we’ve realized that we can’t medicate or cut our way out of a lifestyle and environmentally induced epidemic. Note that I said lifestyle induced. It is my opinion that much of what plagues us we have created within ourselves, be it physical, mental, and/or emotional, and certainly not intentionally, but as a product of the poisonous environment we live in, the food we consume, and people we surround ourselves with. In order to heal, we need to change all of those environmental factors, yet sometimes getting a better idea of exactly what plagues us, physiologically, can be a motivating driver to know what and how to move forward. Enter “functional diagnostic nutrition” - an alternative way of objectively assessing health, or dis-ease and a methodology to treat the root cause of illness using various components of diagnostic testing, lifestyle modification, nutritional intervention, supplementation, and stress management. Today I interview Brendan Vermeire, a Functional Medicine Consultant and Holistic Health Practitioner specializing in complex chronic illness. After being exposed to the power of functional lab testing in the start of his career, he began intensely pursuing that as a career path which has lead him to being the current Director of the Association of Functional Diagnostic Nutrition Practitioners, the owner/founder of the Premier Virtual Integrative Health Clinic, Metabolic Solutions, and a Clinical Educator for Bio-Botanical Research. In today's episode, we talk about some of the nuances of functional diagnostic nutrition, when, if, and how it can be responsibly used and what other factors are necessary to help promote healing and long-term health, including physical activity, social and emotional support, and healthier eating habits. As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup http://www.bslnutrition.com/episode94

Of increasing popularity is the adoption of a vegetarian or “plant-based” diet due to health concerns as well as those wishing to take a higher level of responsibility for the environment as well as the treatment of animals. In this episode, I want to discuss several things with you that are worth considering when making this kind of lifestyle change as well as some (hopefully) helpful educational, nutritional and supplemental strategies to help aid you in your journey, including: - What’s the difference between vegetarian, vegan, and plant-based? Is one better than the other? - What merit does the “Game Changers” movie have with respect to the benefits of being vegan and what did they get terribly wrong? Who benefits from a movie like this? - Do vegetarians live longer than omnivores? - Vegetarian diets and muscle building, strength, and athletic performance. - Are animal proteins and plant proteins created equal? - Establishing protein goals for vegetarians. - What nutrients/micronutrients are missing in a vegan diet? - How to supplement a vegan diet - What (in my opinion) is a valid reason to make the switch and what is not and how we can stop arguing over nonsensical ideologies. Let’s start with the basics: Terminology (Most to least restrictive) Veganism: The strictest vegetarian diet. Excludes ALL animal products from the diet, including food products derived from animals (for example: milk, eggs, and in some cases honey). Some vegans even avoid using animal products made from leather or wool and avoid plants that are not organically grown. Lacto Vegetarianism: “Lacto” means “dairy,” and this variation thus includes milk products, but no eggs or meats of any kind (fish, poultry or red meat). Lacto-Ovo Vegetarianism: “Ovo” means “egg,” which is why egg products, but no meat, is included in this vegetarian variation. Pesco-Vegetarianism: Are similar to lacto-ovo vegetarians, but also eat fish and crustaceans. Semi-Vegetarianism or “flexitarianism”: Occasionally consume meat, but try to choose vegetarian options when possible. Some flexitarians exclude red meat completely, but still eat chicken and fish. Plant-Based: Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources. Vegetarian Diets and Health: Do Vegetarians Live Longer than Meat-Eaters? Vegans and vegetarians are probably some of the most health-conscious people on the planet - they tend to have a higher education, exercise more, sleep more, smoke less, and drink less alcohol. This also means that when you compare these people to the general U.S. population of non-vegetarians (less educated, less active smokers), avoiding meat is but one of a myriad of differences between them. Observing differences in health outcomes is relatively easy but determining the cause of those differences is virtually impossible because of the confounding variables (education, exercise, smoke less, drink less alcohol, etc…). But when adjusted for lifestyle, it turns out that the vegetarian diet doesn’t make us live longer. A 2017 meta-analysis looking at observational data from 130,000 vegetarians and 15,000 vegans, comparing them to a control group of non-vegetarians, reached this conclusion. (https://www.ncbi.nlm.nih.gov/pubmed/26853923) Another major problem with this type of comparison is generalizing about what a “meat-based” diet constitutes - which in reality is comparing vegetarian diets to the Standard American Diet (SAD) Diet. Let’s take a look at the top 10 sources of calories in the US and you tell me if you think it’s the meat that’s the problem: Grain-based desserts (cakes, cookies, donuts, pies, crisps, cobblers, and granola bars) Yeast breads Chicken and chicken-mixed dishes Soda, energy drinks, and sports drinks Pizza Alcoholic beverages Pasta and pasta dishes Mexican mixed dishes Beef and beef-mixed dishes Dairy desserts Now despite the fact that everything on this list tastes fantastic, it’s easy to see how there’s far more, from a dietary perspective, to the sickening of the American population that just a meat-based diet. I’d argue that doing literally anything but the SAD diet would positively impact health and longevity, with going more “plant-based” certainly being one of those things… but also low carb, keto, Mediterranean, the banana diet, the potato diet, the Atkins diet, etc… because all of these diets would effectively eliminate one or multiple of the calorically dense and potentially nutritionally void food of the foods or beverages that I just mentioned. The problem is that when you have so many variables that can and do change—often simultaneously—when leaving the SAD, it is very difficult to determine what the actual health effects are coming from,

If you asked me, I’d say that the exponential growth of CrossFit over the past 10 years has been overwhelmingly positive. It’s built communities that value health, it’s motivated women and men to lift weights and validated the benefits of lifting heavy weights, it’s created a fun level of competition within the group training sphere and without question, has tested the boundaries of what people are capable of if they commit to the process. But for as many of its benefits, it has an equal amount of flaws: a high injury rate, incongruent program design and coaching methodology, high participant attrition, and unrealistic and dogmatic nutrition guidelines. To highlight the pros and cons, I’d like to introduce you to Elliott Schackne. Elliott is a strength and physique coach, specializing in helping CrossFitters and trainers drop stubborn body fat, build muscle, and improve metabolism. He has worked across the globe as an educator, public speaker, and coach helping people break through plateaus to improve performance, regain health, and simply look better naked. As a former athlete, Elliott was a state-ranked junior tennis player in Florida, a Division 1 tennis and football player at the University of Connecticut, and a competitive CrossFitter. In today’s episode, we discuss: - The pros and cons of CrossFit, including what’s missing and why there is such a high rate of injury present - The role of carbohydrates in performance and body composition improvement - Why low carb diets are a recipe for disaster if you train hard - How you should prioritize your training and nutrition vs. simply cutting calories - The role of nutrient timing, specifically when to eat your carbs for optimal recovery and sleep - How to structure your peri-workout nutrition and how CrossFit totally missed the boat on this one As you’ll hear, Elliot is a battle-tested veteran of CrossFit and a highly respected strength coach and online trainer who is openminded and progressive enough to realize that if he wanted to continue to improve as an athlete, trainer, and coach, then he needed to move away from the standardized CrossFit approach. In doing so, he’s built a much more refined and effective way of working with clients to help them achieve their strength, performance, and body composition goals. As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup http://www.bslnutrition.com/episode92

We’ve all heard that alcohol intake can negatively impact our fat loss and muscle building goals, but is that really true? Today we’ll dissect some of the commonly held beliefs and misconceptions about alcohol intake, including: - Do alcohol calories count and is alcohol more fattening than other calories? - What happens in our bodies when we drink alcohol? - Are there any health benefits to alcohol intake? - We’ll address some of the known and unknown side effects of drinking - The impact of alcohol on testosterone and muscle mass - And should you choose to drink alcohol, 3 rules that will help you make the most informed choices possible Additionally, I’ll discuss some of my personal beliefs and practices around alcohol intake, why I choose to eliminate it completely for periods of time throughout the year, as well as how we should be viewing our alcohol intake with respect to our relationships, stress tolerance, personal and professional growth, and long-term health and happiness. As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup http://www.bslnutrition.com/episode91

By now you’ve probably heard all about the benefits of intermittent fasting. From weight loss to longevity to autophagy to improved performance. But which of these claims are supported by the scientific evidence and which ones have been incorrectly propagated despite well-intentioned bloggers, biohackers, health practitioners, your next-door neighbor who swears by the skipping breakfast, or your coworker who only eats one meal per day. Today I’m joined by Dr. Krista Varady, Professor of Nutrition at the University of Illinois, Chicago to share the benefits and dispel some of the common misconceptions around intermittent fasting. Dr. Varady is one of the foremost experts in intermittent fasting, and author of the Every Other Day Diet, having spent the last 15 years researching the various forms. Her research focuses on the efficacy of intermittent fasting for weight loss, weight maintenance, and metabolic disease risk reduction in obese adults. Her work is funded by the NIH, American Heart Association, International Life Sciences Institute, and the University of Illinois. She has published over 70 publications on this topic. In this episode, we discuss: - What is intermittent fasting (IF)and the 3 different forms, including Alternate Day Fasting, the 5:2 diet, and Time-Restricted Feeding - The nuances of each form of fasting as it pertains to meal timing, meal frequency, and macronutrient intake - The differences in weight loss between various forms of IF and daily calorie restriction (or lack thereof) - The practicality of intermittent fasting techniques and behavioral change, long-term compliance, and success rates - And finally, some of the common misconceptions with intermittent fasting and improvements in health This was an enlightening conversation that helped me, and hopefully will help you get a deeper understanding of just how effective intermittent fasting can be as a tool to facilitate long-term, healthy, and realistic weight loss. And most importantly shed light to the fact that when it comes to weight loss, there’s no magic pills, potions, or diets, rather a myriad of behavioral change tools, like intermittent fasting, that can help you more effectively control your daily calorie intake in a way that works for you. As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup http://www.bslnutrition.com/episode90

Today on the show I am sharing an interview my friend Nate Palmer did with me about a lot of the behind the scenes of my day-to-day. We talk about how I am forced to prioritize my time around my non-negotiables, how I prioritize my sleep, what my morning workouts look like, how I set my goals and make sure that I take care of the most important tasks so that I can spend time with my family. I hope you enjoy!

Struggling to find a solution to your health issues? With the rising popularity in naturopathic medicine, it can be easy to think that where conventional medicine may have failed you, alternative medicine could provide the panacea. But as one naturopathic doctor has seen first-hand, the path to true health lies not in the type of treatment, rather in one’s ability to identify what’s really at the root of their health problems. Dr. Saman observed early in his career that much of the “Dis-ease” that his clients were experiencing was, in his opinion, self-induced, or psychosomatic (a physical condition caused or aggravated by mental conflict or stress) likely brought on as a product of their upbringing and ingrained belief systems. As such, he knew he needed to create a new model for how he treated his patients, which encompassed more than even the traditional naturopathic model had to offer. Over the last several years, Dr. Rezaie and his wife Dr. Beardsley have addressed the missing components in both allopathic and naturopathic medicine through their Blocks of Health Model of healing. This healing methodology, as the name implies, has numerous building blocks addressing physical movement, the process of nourishment and elimination, as well as emotional connection with ourselves and our environment to promote a comprehensive and systematic approach to health and healing. In this conversation we discuss: Dr. R’s experience with the 75HARD challenge developed by MFCEO Project - Andy Frisella Why exercise can be a negative stressor on the body and how to turn it into a net positive by factoring in your sleep, nutrition, and recovery How even the most health-conscious people abuse their bodies only to turn to allopathic and naturopathic medicine as a band-aid. How sleep is so directly correlated with our hormonal output, the risk for injury, and the ability to perform to say nothing of how the drive to go-go-go can negatively influence our children's growth and resilience. Real or perceived emotional trauma and how it can influence our genetic expression What constitutes Dr. R’s “Blocks” of health beginning with WHO you believe yourself to BE. Dr. Saman Rezaie is a licensed Naturopathic Physician (N.M.D.), receiving his Medical Degree from the Southwest College of Naturopathic Medicine and Health Sciences. Through personal challenges including weight gain and general health decline during his undergraduate career, Dr. Rezaie took it upon himself to learn more about nutrition and a healthy lifestyle. He implemented changes to his diet, took up distance running and within a few months, he released 15 pounds and acquired a complete return of his health. Since this experience, he has maintained a passion for achieving health through habit, behavior and lifestyle modification as he has seen how these changes can first-hand reverse dis-ease and optimize the body. He makes life work with a balance of priority and his own time. He enjoys playing tennis, exploring the outdoors with his wife, 3 round kiddos and labrador, and continuing to learn about what it means to be human. http://www.bslnutrition.com/episode88

Do you remember a time in your life when you were so excited or nervous or scared that you could literally feel it in your body? Maybe you had “butterflies in your stomach” before a first date or your heart was racing, or you felt nauseous and lightheaded. What about when you had a deadline or a big presentation at work, or a loved one was injured… There’s no doubt that there’s a strong connection between the brain, our hormones, and our immune system. This is called the neuroendocrine immune system and suggests that our past and present-day external and internal stimuli and stressors have a profound influence over our day-day health and long-term well-being. In today’s conversation, I catch up with Dr. Jason Kolber, a highly sought-after chiropractic doctor and creator of the nervous system enhancement method for radical recovery. Having worked with numerous professional sports organization and athletes as well as everyday Janes and Joes, Dr. J has seen first hand the negative relationship between our self-imposed, perceived stressors and the impact on our physiology, from tight and restricted muscles, to anxiety and depression, to the dependency for OTC drugs to help suppress these powerful emotions. As a lifelong healer, Dr. Jason has worked tirelessly to not only help his clientele through physical dysfunction, but has recently formulated an all-natural supplement to support the reduction of anxiety and onset of sleep after seeing many of his athletes struggling with tough travel schedules and the pressures of their day to day profession to help them, and all of us, wind down. From fight or flight to rest and digest, we could all use a little more time in our day to take a strategic pause, a bit more reflection, and a conscious approach to being more proactive about our health by living with realistic expectations of our strengths and weaknesses and embracing the power of our sensitive neuroendocrine immune system. http://www.bslnutrition.com/episode87

What if I told you you could lose weight while still drinking beer and eating chicken tenders and without having to eat your vegetables? You’d probably tell me I was full of it… and rightfully so. Except that today, I’m interviewing my amazing client, Emily, a busy attorney who has lost over 70 lbs in the past 8 months all while still enjoying her craft beer and occasional chicken tenders and all without harming a single vegetable in the process. In this conversation, Emily shares how her lack of nutrition knowledge had been a majoring limiting factor for her throughout her life and the simple process of food tracking created an insatiable hunger in her (pun intended) to start learning everything she could about nutrition and fitness. But this journey has been anything but an easy one, with plenty of mental battles to fight, doubt to overcome, weight loss plateaus for us to analyze, and a huge lifestyle transformation to undergo. If you’ve been thinking about losing weight, and/or have been reticent to get started because you’re afraid of all of the things you think you’ll need to eliminate, then you need to listen to this episode. If you know that there’s a leaner, healthier, more confident, person yearning to break free, then I’m positive you’re going to love this interview. And if you’re ready to take the next step in your health journey and want to work with me to develop the blueprint to help you get there, then let’s chat. Just set up your free nutrition strategy call at bslnutrition.com/levelup. Lastly, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. In a noisy and confusing industry, it’s conversations like these that need to be heard. http://www.bslnutrition.com/episode86

Is tracking your “macros” even necessary? If you’re anything like me, then you absolutely abhor tracking your calories. I mean I can’t stand it. It’s time-consuming, highly inaccurate, and to be honest with you, can quickly push me to the edge of developing an unhealthily relationship with my food. I know now, that it’s not for me… BUT, I’m glad I’ve spent time over the years doing it, because now I have a much better understanding of how my food decisions add up throughout the day, to the degree that it’s relatively easy for me to adjust my calories up or down based on how I’m feeling, what I think I need, and my personal preferences. So is calorie tracking right for you? It’s hard for me to say, but in my experience, there’s a fine line between using apps like MyFitnessPal pal as a positive tool to help you become a more intuitive eater or a modality that can contribute to a complete disconnect between what you think you need and what your body really wants. In this solo episode of the show, we’ll discuss a couple of ways that you can learn to manage your calories without having to weigh and measure that I’ve had a lot of success with over the years. That’s not to say there isn’t a place for calorie tracking, but it’s important to me to make you aware that just like fad diets, it’s merely a short term solution, and likely not a very effective tool to help you create long-term behavioral change, which is ultimately the key to achieving any goal, regardless of whether it revolves around health or fitness. As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup http://www.bslnutrition.com/episode85

Today we’re joined by my friend Justin Janoska to take a deep dive into many of the problems with the fitness industry and the obsession around calorie counting, tracking macros, flexible dieting, and the surface level behaviors that can often be rooted in deep-seeded pain, shame, regret, and lack of self love and acceptance. This certainly isn’t to say that these tools can’t be used as positive modalities towards weight loss goals, but there’s definitely a fine line as we’ll discuss. Justin Janoska is a clinician and the founder of The Autoimmune Revolution - an emerging company that guides women in their healing journey to reverse their autoimmune disease and reproductive disorder naturally with specific attention on Hashimoto’s, Lupus, Rheumatoid Arthritis, Multiple Sclerosis, PCOS, and Endometriosis. This is a little beyond the scope of what I’d normally talk about on the show but I feel it’s my responsibility to shed some light on if you’re serious about making a life change and genuinely want to understand many of the driving factors for why we do what we do. Despite Justin working primarily with women, I assure you that this discussion is gender-neutral as there are plenty of men I know dealing with body dysmorphia, a negative relationship with food, and underlying psychological and emotional trauma predisposing them to gut issues, inability to lose weight, and perpetual stress and dissatisfaction in their lives, who they are, and what they stand for and against. If any of the information in this conversation resonates with you, then make sure to check out Justin's new book, The Flexible Dieting Disaster and follow him and his programs. All of the links are in the show notes below or at www.bslnutrition.com/episode84. And, of course, do me a huge favor and please leave a positive rating and review in iTunes so that I can get more eyes and ears on our content, continue to bring on the most knowledgable guests, and help more people in the process. Lastly, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup http://www.bslnutrition.com/episode84

(musical lyrics) - Flintstones, meet the Flintstones They’re the modern stone-age family From the town of Bedrock They're a page right out of history… Meet modern-day Fred Flintstone, Dr. Bill Schindler, a trained archaeologist and primitive technologist who travels the world documenting traditional foodways and works to draw inspiration from the deep archaeological record, rich ethnographic record, and modern culinary world to create food solutions that are relevant, meaningful and accessible. Bill is a strong advocate of traditional foodways and is constantly seeking new ways to incorporate lessons learned from his research into the diets of modern humans. In this interview, Dr. Bill Schindler takes us on a journey through the dietary and physical evolution of humankind and the foods and food technology that helped us become the intelligent and resourceful humans that we are today. We discuss the ways in which food and food processing have impacted our physical form and function, our digestion, absorption, and assimilation of nutrients and the cultural and lifestyle differences between ancestral cultures and modern American dietary habits. Dr. Bill Schindler is the director of the Eastern Shore Food Lab, an Associate Professor of Anthropology and Archaeology at Washington College in Chestertown, Maryland and the co-star of both the National Geographic series, The Great Human Race and Curiosity Stream’s, The Modern Stone Age Family. Dr. Bill's outlook on food has revolutionized the way in which he and his family eat and he attributes much of the health his wife and three children enjoy to the nutrient-dense hunted, gathered, and fermented foods that comprise a significant portion of their diets. He makes a difference in the lives of people around the world by sharing his powerful approach through speaking, coaching, workshops and retreats. Check out www.drbillschindler.com for more information. I’m so excited to be able to share this enlightening interview with you, so if this is your first time listening or you’ve been hanging out with me over the last couple, first off, thank you, and secondly, you’re in for a treat. If you enjoy listening to this show then do me a huge favor and please leave a positive rating and review in iTunes so that I can get more eyes and ears on our content, continue to bring on the most knowledgable guests, and help more people in the process. This show has really been years of hard work and effort and every positive star and rating just reinforces my drive to continue this journey with you. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup http://www.bslnutrition.com/episode83

To you or me, it could be classified as indigestion, bloating, or gas… but to my 4 yr old son, it’s simply a tummy ache. Often overlooked and seen as yet another inconsequential symptom of eating or drinking too much of the wrong things, at the wrong times, or maybe another stomach bug trying to invade. As my mother used to say, I had “a sensitive stomach”…, but it was actually a sign. A sign that my body was giving me and that your body gives you, if necessary. An expression of imbalance. A consequence of disagreement within your body and its current physiological and biochemical terrain, whether it be good, bad or ugly. The digestive system, the GI tract, the gut, our 2nd brain, our tummy… Call it what you will, but the gut, or the literal tube connecting mouth to anus, in concert with a number of synergistic organs - like the liver, gallbladder, and pancreas - as well as symbiotic organisms - well over 300 trillion, in fact - is an unequivocally crucial part of our health and daily function. Today, I’m super excited to share with you gut health expert, John Brisson, as we share elements of our own personal journeys - his far more traumatic and significant than my own - yet both crucial in igniting our passion for all things digestive system as an integral part of any effective health and healing plan. In this interview we cover a myriad of topics related to the gut, beginning with a nasty bacterial infection in the stomach, called H. Pylori, why it was so significant in our own respective healing journeys and the number of downstream effects related to H. pylori symptoms, including low stomach acid and nutrient malabsorption. As we move down in the digestive canal, we’ll discuss the prevalence of gut disease, including Crohn's and ulcerative colitis as well as a breakdown in bacterial population control leading to maladies like candida and SIBO. Lastly, we’ll briefly discuss the mind, body, gut connection and maintaining a healthy relationship with food as well as a couple of ways to support your gut with supplementation. As you’ll hear right away, John is an extremely smart and biochemically literate clinician, so hang in there if you get lost in some of the technical jargon as I think I’m able to bring things back to basics as much as possible and will guarantee that you walk away from this interview with some solid clinical pearls to help you start to improve your gut health today. Make sure to check out the show notes for all of the relevant links as well as a special supplement link for you to purchase your practitioner grade products at a 20% discount. And if you enjoy listening to this show then do me a huge favor and please leave a positive rating and review on iTunes so that I can get more eyes and ears on our content, continue to bring on the most knowledgable guests, and help more people in the process. This show has really been years of hard work and effort and every positive star and rating just reinforces my drive to continue this journey with you. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup www.bslnutrition.com/episode82

Client conversation with BSL Nutrition Client, Tim. In this candid conversation, we discuss: - Shift Work - Blood Sugar Regulation - Body Type and Carb Tolerance - Ditching High Fat Diet to Improve Blood Labs The Energy Recharge Solution: 8-week coaching program I have a brand new program called The Energy Recharge Solution starting on November 4th and I'd love to work with you. I've been working on this system for the last 2-years...and I call it the Pure Science, Proven Results Process. in which I teach you the fundamental habits necessary to create massive change in the 4 pillars that matter most for optimized energy and long-term fat loss - Nutrition, Movement, Lifestyle and Mindset. We're building an amazing reference library of success stories of high-achieving men (and a few brave women) from all walks of life. This will be an online 8-week coaching program led by me and the purpose is to give you the no B.S. tools to literally recharge your internal battery so that you can focus on what really matters most your in life, like your family and functioning at your best all day, every day. Naturally, this is for men and women who are results-oriented and ready to take serious action and not for those unwilling to invest in their success. If you’d like to join us then go ahead a schedule an introductory call with me so I can tell you more about the program and we can see if it’s a good fit, Just head over to: www.bslnutrition.com/levelup

With the myriad of nutrition and training philosophies out there to choose from, social media influencers, and Dr. Google, it’s no wonder that we’re no closer to having an answer to how to effectively lose weight, and keep it off. Frankly, I’m just not sure we ever will… Because there’s always the need to dive deeper into the real question at hand, which is “What will work for me?” And, of course, the answer is, “it depends”. It’s clear at this point that there’s no ONE way, rather, WHICH way of doing things is going to work for you at this point in your life? That’s why it’s so important to find a coach that understands the nuances of training and nutrition so that they can adjust their methodology to fit you, your current lifestyle, your nutritional knowledge, your training experience, your readiness for change, and commitment level. In this conversation with Coach Ryan Faehnle, we discuss just that: The nuances of training and why, as a coach, having a big toolbox may be one of the most crucial elements to long-term client success. Ryan Faehnle is an online nutrition, strength coach, and consultant for individuals and sports organizations who prides himself on being a well-versed coach with a very big toolbox (he paid me to say this) who uses his complex understanding of all things strength training and nutrition, anatomy and behavior-change, to create easy to implement and results-oriented progress with his numerous clientele. Additional show notes and links at: www.bslnutrition.com/episode81

I’m pleased to welcome on the show Sam Miller from sammillerscience.com. Sam is a super-smart guy that has a unique ability to translate complex concepts into relatable and easy to understand frameworks for the coaches and individuals that he mentors. Today we’re talking about the fat loss fallacy that creating a calorie deficit is all that is needed for weight loss. Now, you’ve heard me harp on this approach before but Sam and I take it one step further by really diving into the nuances of why calories can be utilized so differently for each individual and what other factors have a potentially equal or greater influence on our physique goals. Additionally, we talk about the concept of nutritional periodization, or realistically manipulating the variables of a nutrition plan, and often in line with their training intensities, throughout the year for people in a way that is sustainable and enjoyable for them that will lead to long-term success AND improve their health. Additional show notes and links at: www.bslnutrition.com/episode80

In this brief interview, I catch up with my client Greg to discuss his weight loss progress over the past 8 months after hitting a serious plateau before hiring me as his coach. We discuss: > Eating too much fat (living in pseudo paleo, primal, keto land) without being aware of his overall calorie intake, despite eating "healthy" foods > How adding in carbs has been liberating for his personal and professional life > Why "cheat meals" were not serving him > What were his major "ah-ha's" over the past 8 months that have helped him transform his physique The Energy Recharge Solution: 8-week coaching program I have a brand new program called The Energy Recharge Solution starting on November 4th and I'd love to work with you. I've been working on this system for the last 2-years...and I call it the Pure Science, Proven Results Process. in which I teach you the fundamental habits necessary to create massive change in the 4 pillars that matter most for optimized energy and long-term fat loss - Nutrition, Movement, Lifestyle and Mindset. We're building an amazing reference library of success stories of high-achieving men (and a few brave women) from all walks of life. This will be an online 8-week coaching program led by me and the purpose is to give you the no B.S. tools to literally recharge your internal battery so that you can focus on what really matters most your in life, like your family and functioning at your best all day, every day. Naturally, this is for men and women who are results-oriented and ready to take serious action and not for those unwilling to invest in their success. If you’d like to join us then go ahead a schedule an introductory call with me so I can tell you more about the program and we can see if it’s a good fit, Just head over to: www.bslnutrition.com/levelup Looking forward to speaking with you.

There are 3 factors more important to your success in life than anything else; more important than IQ, social or emotional intelligence… They are… The belief you have in yourself, the belief others have in you, and the ability to turn stress, hurt, tragedy and pain into fuel for growth. All three of these factors are enhanced by other people. Jade Teta, naturopathic doctor, metabolism expert, and weight loss psychology expert believes that in order to make a meaningful difference in this world, we need other people to succeed, and they need us. We need connection, engagement, and support. These are the imperatives that any Next Level Human lives by; to learn, to teach, and to love. “We humans want to do something of substance. We want to live meaningful lives that matter, That is what we crave. We want people to see us. We want acknowledgment. We want to be heard and be held…” Dr. Jade Teta is an integrative physician, author and sought-after expert in the realm of metabolism and self-development. He was a previous guest on Episode 29, one of my most popular episodes where we discussed all things metabolism and weight loss. Dr. Teta has recently started a new company, Jade Teta, LLC, that combines his fitness knowledge with his expertise in self-development and mindset change in addition to a couple of new books, Next Level Tribe and Next Level Human, which is much of what we discuss on the show today. Additional show notes and links at: www.bslnutrition.com/episode79

Today on the show I interview one of my long-time nutrition mentors, Bob Rakowski. “Dr. Bob” as he’s affectionately known, is a Chiropractor, Kinesiologist, Certified Clinical Nutritionist, Certified Biological Terrain Instructor, and the clinic director of the Natural Medicine Center in Houston Texas. In addition to running a busy practice, Dr. Rakowski has lectured internationally for over 24 years on various topics in Natural and Lifestyle Medicine. He has appeared on numerous television programs and international radio talk shows. He is a recognized expert in functional endocrinology and in-office diagnostic procedures to assess nutrition status. His clinical experience ranges from treating elite professional athletes to critically ill patients with a variety of cancers and autoimmune diseases. In this episode, we discuss the numerous impacts of our lifestyle on our immune system, including sleep, hydration, nutrient deficiencies, as well as stress management. Additional show notes and links at: www.bslnutrition.com/episode78

Today on the show we're talking about The Wild Diet with the Fat-Burning Man, Abel James. Abel James is a New York Times bestselling author. He's a musician and virtual reality producer and host of the hit podcast, Fat-Burning Man. His new book of irreverent poetry is called Designer Babies Still Get Scabies and that will be available July 27th of this year, 2019. Man, what an honor it was to have the Fat-Burning Man on the show today. In this episode, we talk about The Wild Diet and how to lose 20 pounds in 40 days. One of Abel’s main tenets of health is that it’s imperative to start to eat more ancestrally or eat more wild in terms of foods that Mother Nature provides and why those are beneficial from a fat loss standpoint. From an ancestral perspective, we talk about how to build out your plate, how to utilize the Wild Diet for different body types, what sort of lifestyle factors are also part of the Wild Diet. How it's not just relegated to the nutrition that we take in, but also the lifestyle that we're living and how that impacts how our body stores body fat. Additionally, we talk about stress management, eating seasonally, and a lot about the misinformation, the marketing and the propaganda that is so irreverent today in the fitness, nutrition industry. As always, you're going to love this episode. Abel James is a wealth of knowledge. He's been in this business for quite some time, and if you haven't already, or if you're not already familiar with The Fat-Burning Man Show, you guys need to head over and check it out. Enjoy! Additional show notes and links at: www.bslnutrition.com/episode77

Inside each of us, there's a delicate dynamic and profound communication system between our brain, our digestive system, and hormones that work to synchronize the chemical processes that regulate how we store body fat. This is basically our body's inner thermostat, which stimulates or suppresses your appetite by raising or lowering your metabolic rate, which is your body's food to fuel process, in response to how much fat it thinks you should have. The problem is, there are a myriad of factors at play that, for all intents and purposes, wreak havoc with this thermostatic mechanism. Today I catch up with Jonathan Baylor. Johnathan is the Founder of Wellness Engineering and the world's fastest growing permanent weight loss and diabesity treatment company, called Sane Solution. He authored the New York Times Bestseller, The Calorie Myth and The Set Point Diet, has registered over 26 patents, and has spoken at Fortune 100 companies and TED Conferences for over a decade. His work has been endorsed and implemented by top doctors from Harvard Medical School, Johns Hopkins, the Mayo Clinic, the Cleveland Clinic, and UCLA. In this episode, we'll discuss The Set Point Diet and how our metabolism adjusts in response to both weight loss and weight gain. We talk about the eat less and exercise more approach and why it is guaranteed to fail. We talk about the hidden factors that determine your weight. This has to do with your brain, your gut, and your hormones, and, as I said, the relationship between those. Then we'll dive into the Sane, S-A-N-E, approach to regulating your metabolism. That stands for Satiety, Aggression, Nutrition, and Efficiency, and we'll talk about the nutrition and lifestyle factors that those apply with. Then lastly, but possibly most importantly, we'll talk about how to develop a weight loss mindset that revolves around self-love. How to navigate the shame cycle and how to stop saying "what the hell," so you can positively impact your body set point for longterm permanent weight loss. You can find the show notes at http://www.bslnutrition.com/episode76. Do me a huge favor and, if you love the content that we are putting out here at The Smart Nutrition Made Simple Show, then leave a positive rating and review and share this with someone who needs to know that they matter, that it's not their fault and that you love them.

Today we talk with by buddy Taylor Robbins about how he found his purpose as a man, as a father, as a husband, by identifying with his spirituality and how that really helped him create more balance in his life, less stress, and more stability - mentally, physically, emotionally and financially. “Nothing about us is connected to any circumstance because a man is still a man and has a certain purpose even if he’s not a dad or a husband. So there is something more innate about us that we need to find and connect with.” Taylor has been in the fitness industry for over 10 years, and he started as a personal trainer and a strength coach, and transitioned into owning his own nutrition consulting company. And more recently, he's been consulting for gyms as well as being a full-time general manager for a gym in San Diego. But he loves every element of health and nutrition and fitness, and as you'll hear, he's very wise and knowledgeable about the industry and about himself and his journey. We'll dive into some of the useful bio-hacks revolving around testosterone replacement, when and if it's appropriate to be used. We talk about why strength training is a crucial element of any body transformation program, and why most people, frankly, are just doing it wrong. Lastly, we talk about why managing our insulin levels effectively is not only the key to better body composition, but improved longevity and quality of life. I think, as always, you guys are going to enjoy this episode. It was really a phenomenal conversation that I learned a lot from, and Taylor definitely challenged me to think a little bit deeper about my own purpose, about why I'm doing what I'm doing, and about who I am. Who is Ben at the end of the day without this podcast, without my physique, without my family, without my job? Just who I am and what my purpose is. So hopefully he will challenge you to think the same. Show Notes & Resources: http://www.bslnutrition.com/episode75/ The 5-Day Fasting Mimicking Diet + Detox Plan: The Fasting-Mimicking Diet + Detox Plan Work 1-1 with Ben http://www.bslnutrition.com/levelup Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners): LINK:https://wellevate.me/benjamin-brown Just click on the “Create an Account” link below the sign in button. Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients. Join the BSL Nutrition Community: BSL Nutrition Facebook Community If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast. While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: [email protected] or sign up for a free strategy call here: http://www.bslnutrition.com/levelup

We have more information at our fingertips than ever before in human history… Yet we find ourselves more confused, sicker, fatter, and more depressed than any generation before. Why is this? Because there’s simply too much noise. Too much distraction. Not enough action. In order to live a happy life, to be “successful”, do we really need to KNOW more? I say it’s not about the information, rather the intention… You have to identify WHAT you actually want and create a path for how you’re going to get there. In this episode with coach Doreen Korba, we dive into an incredible 5-step process to help you create what you want in your life by mastering your mindset. “We have the power to believe anything we want to believe. Make your beliefs serve you. Don’t let them prevent you.” We'll discuss 5 crucial elements to help you identify your goals as well as daily action steps to ensure you're building the foundation for personal and professional growth, including: Identifying what it is you actually want! What is your why? Taking an inventory of your thoughts: what are we saying to ourselves when no one's around? What are the stories we tell ourselves vs. the facts and how are they actually aligned? How to set proper expectations for yourself and the process. Doreen Korba is a personal coach, motivational speaker and writer focused on what she calls, Mindset Magic. Taking control over one's thoughts and setting yourself up for success is what she's best known for. As a clinically trained psychologist with a Master's Degree in Counseling and 15-year running Global Marketing organizations, Doreen combines her business skills with her personal journey through grief to help others uncover their highest potential, return to the best version of themselves and live a life full of joy. Connect with Doreen: Website: https://www.stillmama.org Facebook: https://www.facebook.com/coachkorba Instagram: https://www.instagram.com/coachkorba Show Notes & Resources: http://www.bslnutrition.com/episode74/ The 5-Day Fasting Mimicking Diet + Detox Plan: The Fasting-Mimicking Diet + Detox Plan Work 1-1 with Ben http://www.bslnutrition.com/levelup Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners): LINK:https://wellevate.me/benjamin-brown Just click on the “Create an Account” link below the sign in button. Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients. Join the BSL Nutrition Community: BSL Nutrition Facebook Community If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast. While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: [email protected] or sign up for a free strategy call here: http://www.bslnutrition.com/levelup

In this episode we discuss herbal supplements and why and How to choose quality products, including what to look for on the labels as well as some of the shady and unethical practices currently being employed in the industry. Additionally, we chat about our clinical nutrition degrees and the transition from student clinician to a real-world practitioner, including what it means to be a good coach and how our view of nutrition has changed over the years. Lastly, because Brianna travels so frequently to lecture, I thought it would be helpful for her to drop some clinical pearls on travel nutrition and supplementation recommendations which I’m confident you’ll find helpful. Brianna is a graduate from Monmouth University and the Universidad de Cadiz, where she received her B.A. in Spanish, while also receiving two minors, in Communications and Health Studies. Brianna continued on to graduate school and received her Masters of Science in Human Nutrition from the University of Bridgeport. She is also a Functional Diagnostic Nutrition Practitioner (FDN), a NASM Certified Personal Trainer, and a Holistic Lifestyle Coach from the C.H.E.K Institute. She is currently enrolled in a PhD program at the University of Natural Health, pursuing her doctorate in Holistic Nutrition. Brianna is currently the Global Educator at Vitality Works, a private label nutraceutical and herbal company and has had her own private practice for over 5 years. Brianna has been working as a Clinical Nutritionist, specializing in alternative health, functional medicine and dietary supplements, working with a vast array of clients and businesses to educate and improve their health and dietary needs. She believes in taking a holistic and root cause approach to wellness, while also placing importance on finding balance, getting back to the basics and making lasting lifestyle changes. Connect with Brianna: Website Facebook Instagram Show Notes & Resources: http://www.bslnutrition.com/episode72/ The 5-Day Fasting Mimicking Diet + Detox Plan: The Fasting-Mimicking Diet + Detox Plan Work 1-1 with Ben http://www.bslnutrition.com/levelup Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners): LINK:https://wellevate.me/benjamin-brown Just click on the “Create an Account” link below the sign in button. Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients. Join the BSL Nutrition Community: BSL Nutrition Facebook Community If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast. While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: [email protected] or sign up for a free strategy call here: http://www.bslnutrition.com/levelup

If you’re a man and you’re not waking up with an erection every morning, then there’s something wrong. This “morning glory” is indeed a natural and vital sign of good health - and the absence of suggests that your testosterone levels could be low. But that’s not the only sign of “Low T”… Low energy malaise poor concentration decreased muscle mass increased body fat low libido can All of these can be signs and symptoms of low testosterone. In this interview with men’s hormone expert and naturopathic medical doctor, Michael Moeller, we talk about the implications of low testosterone; symptoms, contributors, risks associated, and treatment options. Additionally, we go deeper into the individualization necessary to determine “optimal”dosing, including frequency of injections, the role of estrogen in the process, and the potential contra-indications of using aromatase inhibitors. “Guys who have lower testosterone have an increased chance for alzheimer’s, increased chance for heart disease, increased chance for diabetes, increased chance for prostate cancer, overall increased chance of death. So we need to do what we can to nurture those levels and on my end I meet the patient where they're at. “ Additionally, we discuss: Which blood tests to run to identify optimal hormone balance Growth hormone and the role of peptides in body composition improvements (as well as feelings of wellbeing) Connect with Dr. Moeller: Website YouTube Podcast in iTunes Facebook - - - Show Notes & Resources: http://www.bslnutrition.com/episode72/ - - - The 5-Day Fasting Mimicking Diet + Detox Plan: The Fasting-Mimicking Diet + Detox Plan - - - Work 1-1 with Ben http://www.bslnutrition.com/levelup - - - Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners): LINK: https://wellevate.me/benjamin-brown Just click on the “Create an Account” link below the sign in button. Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients. - - - Join the BSL Nutrition Community: BSL Nutrition Facebook Community - - - If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: [email protected] or sign up for a free strategy call here: http://www.bslnutrition.com/levelup

Find out more about the Complete Essentials: https://bslnutritionshop.com Welcome to this solo round of the Smart Nutrition Made Simple show. Today I wanted to do a Throwback Thursday re-share an interview I did with my buddy Taylor Robbins on his Svavage Strength podcast. In this interview, I share a bunch of clinical pearls on how I work with clients to maximize results, all about the supplement industry including some uncommon knowledge as well as the impetus and importance of taking a quality Essential Amino Acid Powder, like our Complete Essentials. More specifically, I’ll touch on: 1) What my #1 "Stranded Island" supplement would be? 2) How do we know what supplements are tested for efficacy? 3) Which supplements are the biggest waste of money? 4) What are the BEST muscle building supplements? 5) The importance of essential amino acids and the Complete Essentials product. If you want to find out more about our Complete Essentials and how it can benefit you, just head over to BSLnutritionshop.com, or you can find it on amazon by searching BSL Nutrition Complete Essentials and read the awesome reviews OR you can just shoot me an email at [email protected] for any questions that I can answer about all things nutrition and supplementation, our workout product and/or my personalized coaching services. With that said, enjoy the show!

“LEARNING IS NOT ATTAINED BY CHANCE, IT MUST BE SOUGHT FOR WITH ARDOR AND ATTENDED TO WITH DILIGENCE.” ―ABIGAIL ADAMS In the informationally complex world of nutrition and fitness what separates the elite health professionals of the world from the rest? Well, I’ll tell you… It’s 3 things: 1. They never stop learning and continually make it a priority to learn from those that are getting great results in their field. 2. They can confidently admit that there is more than one way to get clients great results and accomplish this by aligning ONLY with what’s best for their client rather than any one particular nutritional dogma. 3. They practice what they preach. period. In this conversation with strength & conditioning coach James Tognarini, we discuss his passion for learning and how its helped him to develop effective and realistic training, nutrition, and supplemental considerations for his clientele, regardless of their limitations or goals. “Asking someone who has never stepped in a gym before, has a high-stress job and can barely stay awake halfway through the day to exercise five times a week and cut out carbs completely or what have you is a lot to ask for a lot of people. I think that’s where a lot of failures comes from.” Additionally, we discuss: - How improving joint limitations can contribute to weight loss - Why logging foods can be pivotal for creating accountability - Which nutrition decisions may be the most advantageous to long-term results - How “dieting” struggles can often be great learning tools - Foundational supplementation for help support nutrient deficiencies Finally, James and I talk about the value of focusing more intrinsically through meditation and expressing gratitude daily. With a myriad of factors that affect us externally; including poor sleep, nutrition, stress, etc., having the ability to slow things down and manage stress through journaling and breathing exercises could prove to be their most valuable weight loss (and longevity) asset. Connect with James: Website Facebook Instagram Sign up for The Five-Point Weekly to keep in touch

What if you were told you only had months to live? What would you start doing differently? Who would you spend time with? How would your priorities shift? These are some of the tough questions that Matt Terry was asking himself as he lay in a hospital bed after a somewhat routine appendectomy turned into a cancer scare. This former Olympic powerlifter had faced many challenges up to this point in his life, but none could prepare him for this pivotal moment when everything changed; priorities, values, health, and the decision to do whatever it takes to CHOOSE to define his future. No diagnosis would have as much power as his nutrition and lifestyle decisions. In this inspiring interview, we take a journey through the life of fitness and nutrition expert, Matt Terry, a co-owner of Body Solutions, a personal training studio in Overland Park Kansas. Matt discusses his transition from animal protein gorging athlete to plant-based living and the steps that he takes daily to maintain his health; physically, mentally, and emotionally. I think that you’ll enjoy listening to Matt’s story understanding even as a “fitness professional”, it’s easy to get caught up in illogical, unnecessary, and sometimes harmful eating patterns despite the “belief” that it’s the right thing to do. Rather, if we can take a step back and follow some fundamental principles and practice some intuition, then we’re likely to be much more successful, even though it may take some work. “Just eat when it’s daylight. That’s the easiest thing to do. You don’t have to get caught up in fasting windows.” Additionally, we discuss: Matt’s struggle with weight growing up. The various nutritional dogma’s that Matt subscribed to and why it almost killed him. Why consuming too much protein (stimulating mTOR) may be a bad idea How much protein is enough The value of intermittent fasting, when, and how Time-Restricted Feeding and the Fasting Mimicking Diet How Matt has evolved over the years in his mindset towards nutrition and exercise and how he applies that to his clientele. Connect with Matt: Website Facebook Additional Show Resources: The Fasting-Mimicking Diet + Detox Plan If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: [email protected] or sign up for a free strategy call here: http://www.bslnutrition.com/levelup

Link to FREE Guide: https://go.bslnutrition.com/fmd The Fasting Mimicking Diet + Detox Plan The 5-Day Guide to Boosting your Energy & Jump Start Weight Loss You’ve been hearing me speak a lot about the benefits of intermittent fasting, but more specifically, about the 5-day fasting mimicking diet. Since I was getting so many questions about it, I’m happy to let you know that I created a Free 5-Day Fasting Mimicking Diet Guide and Detox plan to share with you on the exact strategies that I use for myself and my clients, including: How to implement a 5-Day Fasting Plan (Includes Exactly What & When to Eat). The Inflammatory Foods you Must Avoid During the Plan to Quickly Improve Digestion. Why Fasting is the Fastest Way to Improve Energy and Initiate Weight Loss. Which 3 Specific Nutrients to Use to Support Optimal Detoxification. 5 Proven Strategies to Help you Manage Hunger during your fast. Download the free guide HERE: https://go.bslnutrition.com/fmd _____________________________ FULL DISCLOSURE: This is NOT the Prolon patented form of the 5-Day Fasting Mimicking Diet developed by Dr. Valter Longo nor does it claim to be. HERE is the link to his version: www.prolonfmd.com

If you’re interested in learning how to lose weight in the most effective and sustainable way possible, then you’re going to enjoy this interview with Brad Dieter, Ph.D. In our first podcast interview: www.bslnutrition.com/episode50, we talk a lot about physical activity for weight loss, nutrition for weight loss, total caloric intake, metabolism, set point theory, intermittent fasting, the ketogenic diet, etc. In this follow-up conversation, we take it to another level as we discuss some of the deeper and likely more relevant aspects of weight loss (and re-gain). “Fat loss doesn’t mean you have your macros in order, it means you have your life in order…” Brad is a trained exercise physiologist, molecular biologist, and biostatistician. He received his B.A. from Washington State University and a Masters of Science in biomechanics and Ph.D. at the University of Idaho. Additionally, Brad completed his post-doctoral fellowship in translational science at Providence Medical Research Center, Providence Sacred Heart Medical Center and Children’s Hospital where he studied the intersection between nutrition, exercise, and disease. Currently, Brad is a research scientist at the Providence Medical Research Center and co-owner of Eat to Perform, an online nutrition coaching platform. He also sits on several different advisory boards and writes articles on health, nutrition, and supplementation on his website ScienceDrivenNutrition.com. During my our awesome podcast, Brad and I talk a more specifically about some of the factors outside of just diet and exercise that can be at the root of why our metabolism is far from just a calculator relying on a calories in, calories out feedback loop, like emotions, sleep, and persistent and chronic stressors that really set the foundation for how and why our body functions the way it does. Connect with Brad: Website Facebook If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: [email protected] or sign up for a free strategy call here: http://www.bslnutrition.com/levelup

Intermittent Fasting (Part 1) In this part 1 solo round, we discuss what exactly constitutes "intermittent fasting", the numerous ways in which to implement, and the established benefits, from fat loss to improved health. Intermittent fasting (IF) is a fascinating topic for a variety of reasons. IF is relatively simple, it’s fairly easy to stick to, it’s cheap, and it has a vast array of health benefits, including weight loss. Most of us have grown up thinking that skipping meals is bad. We believe that it slows down our metabolism, puts our body in “starvation mode”, and makes us store more body fat. However, research shows that short-term intermittent fasting, whether it’s for part of the day or the entire 24 hours, can actually boost our metabolism, increase fat loss, and improve our overall health. I've written more extensively on the topic HERE: https://www.bslnutrition.com/intermittent-fasting-weight-loss-tool/ In this short episode, I'll discuss: 1) What is intermittent fasting (IF) 2) How IF works 3) Why do IF 4) Different types of IF 5) Where to begin with Intermittent Fasting If you're new to the topic and interested in realistic strategies to lose weight without practicing some uber restrictive dieting methodology, then IF just may be the right tool for you. IF is highly individualized. As a busy father of 3, I’ve found intermittent fasting to be very valuable because it allows me to have more time to work without thinking about food prep, eating, etc. But what works for me may not work for you. Try and experiment with different forms of intermittent fasting to find the best fit. I also want to be very clear that intermittent fasting is not the only way to lose weight. It is simply a tool that can help you reach your weight loss goals. In the next solo episode, we'll discuss some more advanced and clinically significant fasting strategies, including the 5-Day Fasting Mimicking Diet and my experience having implemented it with myself and numerous clients. ______________________ If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: [email protected] and/or book a time for a free strategy call here: http://www.bslnutrition.com/levelup

So many people are jumping on the low-calorie bandwagon, without knowing that they are sabotaging their metabolism and general health. What factor contribute to diet failure? What is metabolic flexibility, and what should we be doing to help create more metabolic flexibility into our lives through realistic dieting and exercise? Why is jumping into an aggressive diet and exercise program one of the worst things you can do? I was recently interviewed by my friend Jay Campbell on his TOT Revolution podcast to share my thoughts on why we shouldn’t become focused on only one method for weight loss and fitness, and why we need to be flexible in our calorie intake and exercise approach. Some of the many takeaways from our discussion: Metabolic flexibility is just the ability to jump between high calories and low calories depending on energy demands, environmental demands, and stress demands. When you go low in calories, you create a massive discrepancy between your calorie intake and hormonal output. This leads to problems in energy, appetite, libido, cognitive function, sleep, and digestion. Metabolism is an adaptive and reactive mechanism the body has in place. It’s our brain communicating with other parts of the body to facilitate certain responses. Hormones matter as much as calories when it comes to weight loss. Instead of jumping into an aggressive exercise program, it’s better to focus on your nutritional and lifestyle behavior and the things that help manage their hormonal output. That’s what will create a caloric deficit in a healthier way. At the start of the show, I shared why I transitioned out of the supplement space and my issues with the supplement industry (spoiler alert: We're bringing the Complete Essentials BACK! We'll be on Amazon in the next week or two!) We talked about the importance of establishing your values and non-negotiables in your life, and working on being the most functional version of yourself. We also talked about why it’s difficult to find a diet and nutritional method that’s going to work consistently. We also discussed: – The causes of diet failure– Signs that your metabolic output is out of sync and balance– How your body utilizes different fuel sources The problem with a lot of the diet and nutrition programs we use is that they lack flexibility and balance meaning that the metabolism swings too far, and that’s when people start to experience difficulties in energy, hunger, libido, cognitive function, sleep, and digestion. Instead of jumping into an aggressive exercise program, it’s better to focus on your nutritional and lifestyle behavior and the things that help manage their hormonal output. That’s what will create a caloric deficit in a healthier way. We have to maintain balance within a flexible environment so we don’t go too far down one path because that doesn’t do anything for our bodies. Check it out here: https://www.bslnutrition.com/episode68 Find the Complete Essentials on Amazon AND/OR find out more about the Complete Essentials All-in-One Training Formula as www.bslnutritionshop.com If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: [email protected] and/or book a time for a free strategy call here: http://www.bslnutrition.com/levelup

Let’s face it, trying to figure what, when, and how to eat is a full-time job. Go ahead and do a simple Google search for “weight loss” and strap yourself in for a mind-numbing and overwhelming amount of confusing and contradictory information, including diets and “protocols” ranging from: Paleo, Ketogenic, Plant-based, Mediterranean, low-fat, high-fat, Carnivore, intermittent fasting, cleanses, etc., etc. I’m sad to admit it, but even as a nutritionist, with more than 15 years of experience and education, I’m more confused than I’ve ever been about nutrition… And frankly, I’m a little concerned that I’ve only been contributing to the myriad of nutrition information that, for most regular Janes and Joe’s, just isn’t going to be practical to implement. Therefore, I feel like it’s necessary to take a step back here and add a little more clarity to what I consider to be the easiest and most realistic way to change your nutrition habits today…by learning HOW to build out your plate from meal to meal. In this solo episode, we’ll discuss: How many meals per day are ideal and when How much protein, carbs, and fats at each meal Why it’s important to create nutritional balance at every meal How to better control blood sugar, hormones, and total calories Why a simple protein shake can be a game changer when you’re on the go Where to get high-quality supplements (at a heavily discounted price) As you’ll hear in the episode, I’ve used these “plate building” strategies for countless clients who have lost anywhere from 20 to 50+ lbs simply by following the guidelines herein. I’ll tell you what the trick is… DON’T MAKE IT MORE COMPLEX THAN IT NEEDS TO BE. period. __________________________ Additional Resources: Fast Energy Fix Blueprint Episode 55 - Fundamentals of Nutrition with Brian St. Pierre Episode 63 - Optimal Protein Intake and Muscle-Centric Medicine with Dr. Gabrielle Lyon __________________________ Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners): LINK: https://wellevate.me/benjamin-brown Just click on the “Create an Account” link below the sign in button. Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients. *If you are registering for the purposes of implementing the 5-Day Fasting Mimicking Diet, please email me and let me know you created your account and I’ll send you the specific fasting guidelines as well as which products you’ll want to order to get started. __________________________ With that said, if you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: [email protected] or sign up for a free strategy call here: http://www.bslnutrition.com/levelup

What if I told you that it’s not the food that you’re eating that’s making you fat?! Rather, it’s how your body is utilizing that food by virtue of our metabolic processes that burn it as fuel and/or stores it as fat… And our current health, our environment, and our food quality are the major determinants in how well our metabolism functions to help keep us lean, healthy and strong. “I think we need to reframe the conversation from weight loss and weight management to metabolism. I do not believe that food makes you fat. It’s what our bodies are doing with that food.” - Dr. Emmett Blahnik In this episode with Dr. Emmet Blahnik, founder of Nextlevelhealth.com, we dive into several key factors beyond Calories in vs. calories out that can determine how well we function with the calories we consume, including: Avoiding hormone-disrupting chemicals in our foods by sticking mainly to quality meats and veggies. Why and how our fat intake is a crucial part of our health, from our cellular foundation to the precursors for our hormonal raw materials. What hydration has to do with metabolism How neuro and micro-toxins can put the brakes on weight loss and where they come from And much more… Ultimately, Dr. Blahnik teaches in his nutritional framework, and upcoming book: Simply Eat Real Food (SERF), we can start to reverse the obesity epidemic and build the healthy metabolisms that we need to lose weight, feel great and balance our hormones naturally. Connect with Dr. Blahnik: Website: Next Level Health Book: Simply Eat Real Food If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: [email protected] or sign up for a free strategy call here: http://www.bslnutrition.com/levelup

Our metabolism controls our body’s ability to utilize food for fuel. As our energy demands change - from sedentary to high-intensity exercises - our bodies preferential fuel sources shift, from fat to carbohydrates. In today’s show, Dr. Mike T. Nelson discusses the inherent flexibility required to effectively utilize both fat and carbohydrates in both healthy and unhealthy people, as well as the various factors that can both positively and negatively influence these pathways, including: Poor Sleep Ketogenic Dieting Fasting Cardio Aerobic Exercise Intermittent Fasting Flexible Dieting And More… Most importantly, we talk about realistic options for people who want to know how to improve their health and performance WITHOUT subscribing to some fad or restrictive based dieting: “If you look at flexible dieting compared to rigid dieting, there’s pretty good research saying that flexible is better. Most of the population if you give them more options they do better.” - Mike T. Nelson Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, faculty member at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruously) heavy-metal enthusiast. The techniques he's developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. In his free time, he enjoys spending time with his wife, lifting odd objects, reading research, and kiteboarding as much as possible. Connect with Mike: Website: https://miketnelson.com Flex Diet Certification: www.flexdiet.com If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: [email protected] or sign up for a free strategy call here: http://www.bslnutrition.com/levelup

There’s not a physiological disorder or disease that isn’t impacted by a lack of sleep. In fact, for me, as a coach, if there was only one thing that I could help clients with that would significantly contribute to improving their health, improving body composition, emotional stability, cognitive function, increase longevity, etc…. it would be figuring out how to improve their sleep. As such, sleep if often one of the first things that I address with all new clients. The crazy thing is, despite how important sleep is for our overall health and daily function, relatively little is known about about the intricacies of why we need a specific amount and how our individual needs can vary. Regardless, in today’s episode, we’re joined by Dr. Court Vreeland to discuss the relationship between sleep and health, from a body and brain perspective. “People who sleep the appropriate amount are better at consolidating memories, they are better at learning, they are better able to take a skill and master it because their brain is doing what its supposed to do in terms of efficiency. It’s really important for the brain to have this down time to rest and repair.” Dr. Vreeland is a Chiropractic functional neurologist with a private practice in Vermont. He is a nationally recognized speaker, author, and expert in functional medicine. Join us as we dive into the importance of sleep, including: Brain function and optimal learning A deeper understanding of the sleep cycle and what happens when we don’t get enough sleep What strategies to employ to improve sleep hygiene using - nutrition, exercise, lifestyle, and supplementation Leptin Resistance and obesity How to address common sleep issues, including falling asleep, staying asleep, and waking up easily If you feel like your sleep issues could be the elephant in the room, potentially keeping you looking, feeling, and thinking as well as you’d like, then this episode of the Smart Nutrition Made Simple Show is for you! Connect with Dr. Vreeland: Facebook: https://www.facebook.com/vreelandclinic/ Website: http://www.vreelandclinic.com If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: [email protected] and/or book a time for a free strategy call here: http://www.bslnutrition.com/levelup

There’s a common denominator when it comes to why so many of us struggle to be consistent with our nutrition - especially hard charging entrepreneurs… of course, it’s finding the TIME to “eat right”. Despite the fact that this, in itself is a massive limiting belief, it goes without saying that the easier we can make things in the kitchen and on the road, the more successful we’ll be…especially when faced with periods of excessive work, stress, and travel. In this episode, we catch up with Phoenix, AZ based personal trainer and fat loss ninja, Nate Palmer. Nate is the bestselling author of Passport Fitness: The No-Nonsense Guide To Staying In Shape No Matter What City You Wake Up In as well as the creator of the comprehensive mobile friendly workout system created for those that travel frequently called Bod-in-a-Box. Having spent the last several years working with extremely busy entrepreneurs and executives, Nate offers first hand knowledge about what it takes to build and maintain a “million dollar body” with tried and tested nutrition and training strategies. “The first thing to put a big priority on is how they can fit a healthy nutritious plan into their lifestyle. You have to be doing a nutrition plan that supplements your lifestyle, helps you create energy, create focus and doesn’t take a ton of time.” Additionally, we discuss: - How Nate worked his way into a competitive fitness industry after realizing he wasn’t cut out for the standard 9-5 - Why the standard American breakfast is setting upon your brain and body for disaster (and what to eat instead). - What’s in Nate’s “Optimal Body Coffee” recipe that will supercharge their brain - Why you need to be strategic about using your “decision making muscle” for important decisions, not silly food choices. - How to embrace hunger to fuel your productivity through enhanced brain activity - When the best time to implement carbs is to help with stress reduction and improved sleep - Lastly, Nate’s popular Million Dollar Meal Plan Guide Episode Resources: - Website - Facebook - Million Dollar Meal Plan - Passport Fitness If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: [email protected] and/or book a time for a free strategy call here: http://www.bslnutrition.com/levelup

In this episode we’ll cover all things protein as far as protein intake on muscle health and longevity. We’ll discuss the relationship between muscle mass and brain health, blood sugar regulation, as well as the benefit of having relatively large amounts of lean muscle tissue. Lastly, we’ll discuss how much protein should be consumed, what sources are best, and which protein supplements are best. Trained as a Doctor of Osteopathic Medicine, Gabrielle works with nutritional interventions, metabolic and genetic testing, and behavioral action plans to to precisely fine-tune metabolism, balance hormones, and transform body composition. Her formal education culminated in nutritional science and geriatrics research at Washington University in St. Louis. Connect with Dr. Lyon: Website Instagram Facebook If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: [email protected] and/or book a time for a free strategy call here: http://www.bslnutrition.com/levelup