The Smart Nutrition Made Simple Show with Ben Brown

What does it really take to build unshakable resilience in sport, in health, and in life?Lisa Tamati has lived a life defined by grit, from running ultramarathons across the world’s toughest terrains to facing her mum’s near-fatal aneurysm head-on. We dive into the mindset that carried her through seven-day desert treks, the years-long fight to bring her mum back from a coma, and how those experiences led her to explore hyperbaric oxygen therapy, genetic testing, and the science of longevity. She shares why gut health and the immune system sit at the core of healthy aging, and how she’s using her biotech work to give people tools to measure and improve their “immune age.” This conversation blends raw resilience with cutting-edge health insights. The kind of lessons you can actually use to live stronger, longer, and with more purpose.If you’re ready for a raw, inspiring look at how mindset, science, and self-belief can change your life, you don’t want to miss this episode.Timestamp00:01 – Podcast Preview01:14 – Podcast Intro02:25 – Meet Lisa Tamati05:03– Lisa’s Backstory and Grit08:37– Adventures Before Ultramarathons11:45 – Crossing the Libyan Desert20:06 – Building Entrepreneur Skills From Ultramarathons24:19 – Mum’s Collapse and Aneurysm28:54 – Doctors Predict Massive Brain Damage29:35 – Spotting Sleep Apnea Signs30:48 – Discovering Hyperbaric Oxygen Therapy33:39 – Early Recovery With Oxygen Therapy34:56 – Years to Full Recovery37:52 – Mum’s Cancer Diagnosis40:48 – Developing Cancer Expertise42:27 – Importance of Personalized Health44:22 – Immune System at the Core of Aging46:15 – Gut Health Drives Immunity47:12 – Environmental Toxins and Gut Health51:11 – Lisa’s Biotech Company57:08 – Why Genetic Testing Matters58:31 – Genetic Insights for Health1:00:20 – Exercise, Genetics, and Weight Struggles1:04:45 – How to Connect With Lisa1:06:00 – Podcast Outro  Connect with Lisa Tamati: Spotify: https://open.spotify.com/show/6mc5BfQispXYMxd4AaYXYL?si=97a6e75469cd45dbYoutube: https://www.youtube.com/@Lisa_Tamati Instagram: @lisatamatiPersonal Website:

Men are being gaslit about their hormones and it’s costing them their health.We start this conversation by tackling the stigma around testosterone therapy and how the conventional system often dismisses men who clearly need help. Dr. Jess and I break down how to recognize when low T is more than “just aging,” and what signs actually matter when deciding if Testosterone Replacement Therapy (TRT) is right for you. From there, we dive into the world of peptides, how they work, the most common types, and where they fit into a smart optimization plan. And finally, we zoom out to touch on the hidden environmental factors, like toxins, mold, and stress, that can quietly blunt your progress if left unchecked.If you’ve wondered whether testosterone or peptides are right for you, this episode clears the fog so you can move forward with confidence.Episode Timestamp00:00 – Episode Preview01:05 – Podcast Intro04:19 – Dr. Jess’s Story: From Pain to Purpose07:59 – Leaving Conventional Medicine Behind13:06 – Why She Chose to Focus on Men’s Health16:56 – The Real Reason Men Turn to Testosterone18:14 – Unpacking the Stigma Around Testosterone Therapy20:27 – When TRT Is Needed & What Doctors Miss22:38 – Normal Labs, Medical Gaslighting & Misdiagnosis23:47 – The Rise of Low T in Younger Men24:43 – How Insurance Keeps You From Getting Real Help27:06 – Is TRT Forever? Quality of Life vs Dependency30:13 – Why Optimization Is No Longer Optional31:23 – Should You Start with TRT or Fix Your Lifestyle First?32:15 – Peptides Explained: What They Are & What They Do33:58 – Where Peptides Fit into Your Health Stack34:56 – GLP-1 Drugs: Fat Loss, Muscle Risk & Misinformation39:02 – Retatrutide vs Semaglutide: Key Differences for Men42:55 – Who Should (and Shouldn’t) Use GLP-1s44:40 – Metabolic Flexibility: Why Variety Still Matters45:53 – Why Peptides Alone Won’t Fix Your Metabolism47:07 – Hormone Suppression from Stress & Burnout48:11 – Everyday Toxins That Lower Testosterone51:11 – Dr. Jess’ Advice and How to Find Her53:13 – Podcast OutroConnect  with Dr. Jess Folz:Dr.Jess’Instagram: https://www.instagram.com/doctor_jess_nmd/ Rugged Gentleman®: https://www.ruggedgent.life/Links & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching program: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts -

Most guys over 40 think building muscle and losing fat is just about training harder or eating cleaner. The reality is, that only gets you so far.True results come from optimizing the whole system: training, recovery, nutrition, hormones, and in some cases, leveraging tools like peptides. To dig deeper into this, I’m joined by Jeff Sakamoto. Jeff’s background in pro sports, bodybuilding, and now owner of a top peptide and hormone distribution company, gives him a unique perspective on what it really takes to move the needle.In this conversation, we break down what optimization really means, why most guys are leaving game-changing results on the table, and how to approach peptides safely so they actually work for you. The goal is simple: help you look, feel, and perform your best without grinding yourself into the ground.If you’re ready to move beyond outdated practices and start thinking like someone who values long-term health, energy, and performance, this is for you.Episode Timeline: 00:00 – Episode Preview01:05 – Welcome to the Show02:07 – Introducing Jeff Sakamoto04:36 – Jeff’s Journey Into Telemedicine05:42 – Dangers of self-sourcing peptides online08:52 – Ensuring quality & pharmacy standards11:02 – The pursuit of optimization12:15 – Early athletic background & low testosterone discovery17:25 – Stress, lifestyle, and body composition challenges19:39 – Misconceptions around sleep, food, and alcohol22:18 – Rationalizing habits vs. health goals23:52 – Micro-decisions and long-term progress25:06 – Ripple effects of daily choices25:24 – Shifting identity away from alcohol26:35 – Strength training after 4029:05 – Moving past CrossFit and high-intensity training29:55 – Training with intent, not annihilation30:36 – Breaking down peptides31:47 – Who should consider peptides33:49 – Hormones vs. Peptides: where to start35:26 – What “optimal” testosterone really means37:48 – The importance of free testosterone39:16 – Lifestyle factors before hormone therapy41:16 – Reframing GLP-1s as a powerful tool44:05 – Real-world results with GLP-1s45:28 – Advancements with retatrutide46:42 – Microdosing explained48:07 – Broader benefits of GLP-1s49:07 – Peptides that support healing & recovery51:36 – Popular anti-aging peptides (GHK-Cu)52:31 – Wrapping up & where to connect with Jeff53:24 – Guidance for finding good clinicians54:20 – Closing thoughtsConnect with Jeff Sakamoto: Jeff Sakamoto’s Instagram: https://www.instagram.com/jeff.sakamoto/ Company Website:  https://www.scripts.co/ Links & Resources:Connect with Ben on Instagram:

Extreme weight loss isn’t about magic diets—it’s about science, psychology, and accountability.On today’s show, I interviewed Matt Hoodie, a coach who’s helped more than 30 people lose over 100 pounds and keep it off. We dig into his unique method of starting with calorie “budgets,” how he adapts plans for obese vs. leaner clients, and why focusing on macros or meal timing too soon sets people up to fail. Matt breaks down what happens to the body during massive weight loss, how to navigate metabolic adaptations, and the smartest way to reverse diet without regaining everything. This episode is a masterclass in the real art and science of sustainable weight loss.If you want the truth about what it actually takes to lose massive weight and keep it off, you won’t want to skip this one.Timestamp 00:00 – Episode Preview00:55 – Podcast Intro 01:47 – Introducing Matt Hoodie05:41 – Why Empathy Matters in Coaching Extreme Weight Loss07:04 – Matt’s Childhood, Medications, and Hitting 300+ lbs08:27 – Turning Point: Health Scare, Dietetics, and Self-Change12:48 – Starting Coaching: Early Clients and Realizing Nutrition > Training18:23 – Building His Own Calorie-Budgeting Algorithm20:41 – Specialized Coaching vs. Cookie-Cutter Formulas22:16 – Metabolic Adaptation in Long-Term Weight Loss24:05 – Using Carbs to Break Plateaus25:23 – Behavioral Curve: From Basics → Education → Maintenance27:05 – Empowering Clients with Education & Autonomy28:10 – Reverse Dieting: Restoring Metabolism After Weight Loss34:34 – How to Safely Ramp Up Calories Post-Diet36:25 – The Harder Part: Accountability in Maintenance37:34 – Accountability: 80% of Coaching Success39:32 – Coaching Beyond Macros: Habits, Empathy, & Behavior Change41:33 – The Coaching Industry’s Problems & Client Retention42:49 – Coaching as Both Science and Human Connection43:07 – The Realities of Coaching: Not a Get-Rich-Quick Path44:26 – Where to Follow Matt Hoodie45:04 – Closing Thoughts and Call to ActionConnect with Matt Hoodie: Matt Hoodie’s Instagram: https://www.instagram.com/matthoodie/ Links & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching programs: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234  Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 

Want better results? Stop blaming your plan and start owning your commitments.Coaching isn’t about being handed the “perfect” diet or workout. It’s about the six core commitments that actually move the needle. In this episode, I break them down—why preparation matters, why consistency beats perfection, and how honesty, curiosity, engagement, and true investment separate the people who succeed from the ones who spin their wheels.This isn’t about hacks. It’s about raising your standard and taking responsibility for the outcomes you want.If you’re serious about building confidence and getting results that actually last—this is your wake-up call. Tune in nowEpisode Timeline: 00:00 – Episode Preview00:38 –  Welcome & What We Really Do at Body Systems02:33 – Coaching Is a Two-Way Street03:22 – Why Ben Hired 2 Business Coaches05:10 – The Mirror Moment: Taking Radical Ownership06:44 – Commitment #1: Be Prepared08:45 – Commitment #2: Be Consistent09:54 – Commitment #3: Be Honest11:47 – Commitment #4: Be Curious13:06– Commitment #5: Be Engaged14:35 – Commitment #6: Be Invested16:07 – Ben’s Self-Check on His Own Commitments17:32 – Invitation to Work Together 17:58 –  Podcast OutroLinks & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching programs: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234  Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 

What got you fit in your 20s won’t keep you strong in your 40s and beyond.I’m pulling back the curtain on why so many driven men and women in midlife feel stuck despite working hard in the gym and trying to “eat clean.” The truth is, your body, responsibilities, and stress levels have changed—and your plan needs to change with them. We’ll cover how to match your training to your current recovery capacity, why less volume done with more intent often wins, and the simple nutrition pillars that actually work for a busy schedule. It’s about aligning your habits with the life you’re living now so you can get stronger, leaner, and healthier without burning out.Press play and let’s cut through the noise so you can follow a proven, sustainable plan that delivers results, fits your life, and keeps you performing at your best.Episode Timeline: 00:00 – Episode Preview00:47 – Podcast Intro01:29 – Why Your Old Plan Isn’t Working Anymore04:31 – Who This Message Is For05:36 – My Background and Real-Life Perspective07:55 – Why You Can’t Train Like You’re 20 Anymore10:45 – Recovery Is as Important as Training12:37 – More Is Not Better, Better Is Better13:34 – Finding Your Ideal Training Volume14:17 – Train With Enough Intensity15:34 – Rethinking Sets, Reps, and Hypertrophy21:04 – Old Food Rules Don’t Work Anymore23:53 – Why You Need a Structured Plan and Coaching26:16 – Redefining Your Identity30:15 – Ready to Make a Change?31:11 – Podcast OutroLinks & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching programs: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234  Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 

The fastest way to stand out? Live with more intention than 99% of people.Brent Orsuga knows that success doesn’t come from luck, it comes from living on purpose. As an elite headhunter and entrepreneur, he’s built his life around intentional decisions, relentless discipline, and surrounding himself with people who raise the bar. In this conversation, we unpack how to turn setbacks into fuel, build mental toughness that carries over into every area of life, and create goals so clear you can’t help but hit them. Brent’s approach is raw, direct, and proven — and it’s the push you need to stop playing small.Tune in to discover how to build the mindset, habits, and standards that put you in the top 1% of performers.Episode Timeline: 00:00 – Episode Preview00:52 – Podcast Intro01:31 – Meet Brent & His High-Performance Mindset05:40 – “Still Not Satisfied” Mentality06:48 – From Setback to CEO09:41 – Choosing Hard to Build Grit11:40 – Confidence from Keeping Promises13:33 – Intentional vs. Intense15:39 – Building a High-Performer Circle17:41 – First Impressions Count24:42 – Success as a Math Equation26:20 – Business vs. Health Disconnect28:13 – Cutting What Holds You Back31:08 – Owning Your Choices33:54 – Data-Driven Optimization35:22 – Feeding Your Mind36:59 – Training Early for an Edge38:28 – First Steps to Better Health40:28 – Connect with Brent43:54 – Lifestyle Shapes Your Circle45:36 – It’s Not Hard As You Think, Just Start47:32 – Closing RemarksConnect with Brent Orsuga: Brent Orsuga’s LinkedIn: https://www.linkedin.com/in/topfreightrecruiter/ Links & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching programs: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234  Spotify -

You wouldn’t run a business without KPIs, so why are you running your body without them?Data is only helpful if it leads to better decisions. In this episode, I walk through the five (5) key metrics I track which range from cardiovascular fitness to micronutrient intake, blood pressure, and sleep quality. I also share how I spent years getting diagnostic tests (that were helpful to me at the time, but didn’t exactly induce behavioral change in my clients) and how to avoid that trap. Whether you’re an executive, entrepreneur, or just someone who wants to perform at a higher level, this episode is your cheat sheet for measurable, meaningful progress. 20 years of mistakes taught me this and I’m giving it to you in 30 minutes.So tune in because these five are the foundation, and once they’re in place, everything else gets easier.Episode Timeline: 0:00  – Episode Preview1:26 –  Why Most People Misuse Health Data5:44 – Ben’s Gut Issues and Testing Journey7:28 – The Phase Where I Overcomplicated Everything10:47 – Metric #1: VO2 Max and Longevity14:15 – Metric #2: Track Your Macros and Micros18:24 – Metric #3: Blood Pressure is Killing Your Progress22:38 – Metric #4: The Blood Markers That Actually Matter25:09 – Metric #5: Sleep Is the Real Game Changer30:16 – Bonus Metrics: Steps and Fiber31:31 –  Conclusion for Foundational Metrics 32:50 – Podcast OutroLinks & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching programs: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts | Spotify | YouTube

Are you really living at your highest potential or just coasting in the illusion of “busy”?After a six-month hiatus, I’m pulling back the curtain on why I stepped away from the mic, the hard lessons I learned about business, identity, and alignment, and how those shifts have redefined the way I coach high-performing men and women. In this episode, I share the messy reality behind the scenes on why I hit pause, what it taught me about serving the right people, and what’s ahead as we rebuild with more clarity, impact, and purpose.If you’re driven to rise above mediocrity in health, business, and life, this episode will reframe how you think about success, structure, and lasting transformation.Episode Timeline: 00:05 – Episode Preview01:22 – Podcast Intro02:07 – Why This Episode Matters Now02:32 – Why I Took a 6-Month Break05:23 – Who We Truly Serve Best07:06 – Why I Hit Pause on Content08:29 – Coaching High Performers Differently09:08 – What to Expect in Future Episodes09:46 – Breaking the All-or-Nothing Trap10:54 – Structure Beats Restriction11:30 – Real-Life Fitness & Lifestyle Strategy13:19 – Guests Who Walk the Talk14:59 – Final Thoughts15:18 – Ben Brown’s Free Resources16:41 – Podcast OutroLinks & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching programs: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts | Spotify | YouTube

Welcome to The Smart Nutrition Made Simple Show If you're looking for real nutrition strategies that help you build a strong, lean body without the BS of restrictive dieting, then you're in the right place.I’m Coach Ben, and for the past 20 years, I’ve helped thousands of men take control of their nutrition, fitness, and overall health—without sacrificing their careers, families, or sanity. What you’ll learn in this episode:The truth about breakfast—does it actually matter?How meal timing impacts energy, fat loss, and decision-making.The common mistake most people make with their meal structure (and how to fix it).Why late-night eating can sabotage your sleep and metabolism.A smarter way to determine how many calories you should eat daily.We’ve all heard the phrase: “Breakfast is the most important meal of the day.” But is it really? In this episode, I break down the science and my real-world coaching experience to reveal whether breakfast is truly necessary for optimal health and fat loss. We also discuss how meal timing affects energy levels, satiety, and long-term success—and why you might want to rethink your dinner habits.I also share a simple, no-BS approach to figuring out how many calories you should be eating daily, without relying on generic online calculators.If you're ready to take control of your nutrition and stop guessing, this episode is for you. Resources & Links Mentioned: Free Fat Loss Guide: https://bodysystems.com/fat-loss-fix-guide/ Join Our Free Nutrition Group: SmartNutritionMadeSimple.com Watch on YouTube: SmartNutritionMadeSimpleTV.com Book a Call for 1:1 Coaching: https://bodysystems.com/free-strategy-call/Got a question for the show? DM us on Instagram @BodySystemsCoaching or email me at Ben@BodySystems.comIf you found this episode helpful, leave a 5-star rating and review so we can keep bringing you the best nutrition and fitness insights!

Welcome back to another episode of the Smart Nutrition Made Simple Show.In today's conversation, I chop it up with my friend Matt Hoodie, a dietician, nutrition coach, and gym owner here in Scottsdale, AZ. What We Discuss:The Obesity Paradox: Why obesity rates continue to climb despite decreasing high fructose corn syrup consumption.Calories and Awareness: The importance of calorie intake and nutritional awareness, with insights into the carnivore diet and its potential benefits compared to the standard American diet.GLP-1 Agonist Drugs: The role of weight loss medications, their potential impact on long-term lifestyle behaviors, and key considerations for sustainable weight management.Top Supplement Picks: We share our go-to supplement recommendations for optimal health and performance.The Bigger Picture: Why setting realistic, long-term expectations is crucial for clients to achieve lifelong health and wellness changes.If you found value in this episode, here’s how you can show your support:Subscribe to the podcast so you never miss an episode.Leave a review and share your feedback—it helps us grow and reach more listeners.Share this episode with someone who could benefit from these insights.Interested in working with Ben? Schedule your free nutrition strategy call today: https://www.bodysystems.com/free-strategy-call/.Connect with Matt:Matt is passionate about helping people achieve their health and fitness goals through personalized coaching and expert advice. Here’s how you can connect with him:Instagram: @MattHoodieFitnessWebsite: www.matthoodiefitness.comEmail: matt@matthoodiefitness.comLet us know your thoughts on today’s episode! Reach out on social media or drop us a line with your feedback and takeaways.Connect with Us:Email: Ben@bodysystems.com Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.comCheck out our YouTube Channel: https://www.youtube.com/@bodysystemscoachingFollow us on Instagram: https://www.instagram.com/bodysystemscoaching/Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

In today’s conversation, I catch up with my buddy Jordan Bokser, a health practitioner and supplement expert with extensive experience working in the supplement industry for some very reputable and popular brands.As someone who had a supplement company and formulated a popular workout product, I know about all of the intricacies that go into sourcing high-quality ingredients, bringing a product to market, and how to read between the lines of all the nefarious BS that’s going on as influencers and social media make it harder and harder to know what works and is worth your hard-earned dollars.In this episode, Jordan and I discuss how, through personal illness, realized the power of high-quality supplementation..We talk about the difference between practitioner grade products and conventional brands, like those you find at Walgreens, Costco and CVSWe discuss the commoditization of supplement brands and how the cost of products isn’t always reflective of the qualityAnd we talk about his new company, Spoken Nutrition and the high quality, and foundational products that should form the backbone of someones supplement regimen.If you’re currently taking supplements or you’ve considered it and aren't sure where to start, then this episode is for you.As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/Resources MentionedSupplement Training: https://youtu.be/giG6BAs8HhAJordan Bokser’s Instagram: https://www.instagram.com/jordan.bokser/Spoken Nutrition: https://www.spokennutrition.com/ | https://www.instagram.com/spokennutrition/Cizzle Brands: https://www.cizzlebrands.com/ | https://www.instagram.com/cizzlebrands/Connect with Us:Email: Ben@bodysystems.com Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.comCheck out our YouTube Channel: https://www.youtube.com/@bodysystemscoachingFollow us on Instagram: https://www.instagram.com/bodysystemscoaching/Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Welcome back to another episode of the Smart Nutrition Made Simple Show, …Today I’m excited to share a New Years Special Episode that I recorded with my friend Bryan Fitzsimmons, host of the Fit40Podcast. This is part 2 of our 2-part series talking about setting New Years goals and the mindset shifts necessary that are far more importnat than diet and exercise.In part 1, which is hosted over on the Fit40 podacst - links in the shownotes - Bryan interviews me all about the exercise component of setting New years goals, the value of strength training and having lean muscle mass, and the role that exercise plays in long-term health.In today’s Part 2 conversation, I interview Bryan as we discuss the nutrition and behavior change aspect of weight loss and how and why things can feel more challenging as we get older.I loved the ease of this conversation and the 1-2 punch style of these episodes and am confident that that you wil too…especially if you want the no-nonsence guidance on how to set yourself up for weight loss success in 2025.Catch the first half of this conversation on the Fit 40 Podcast, where Bryan and I discuss strength training and the value of lean muscle mass for long-term health. Listen HereKey Topics CoveredWhy Mindset Matters: Understanding the role of mindset in achieving fitness and nutrition goals. Breaking free from the all-or-nothing mentality and embracing progress over perfection.Nutrition Foundations for Weight Loss:Starting with the basics: protein, vegetables, and fiber at every meal. Simplifying meal planning with the "one plate rule" for portion control.Creating Sustainable Habits:The importance of habit stacking and focusing on one small change at a time. Building routines around meals, movement, and recovery to support long-term success.Sleep and Stress Management:The relationship between sleep quality, hormonal health, and better food choices. Tips to establish consistent wake and bedtime routines for optimal recovery.Adapting to Life Over 40:How hormonal changes, joint pain, and stubborn fat impact weight loss. Strategies to mitigate these challenges with targeted nutrition and exercise.Practical Advice for Overcoming Obstacles:Time and energy management for busy parents and professionals. Balancing priorities and making intentional decisions for better health.Setting Realistic Expectations:Shifting the focus from scale weight to non-scale victories like energy, sleep, and measurements. Understanding the value of body recomposition and incremental progress.Connect with Bryan:Check out the Fit 40 Podcast: https://podcasts.apple.com/us/podcast/the-fit40-podcast/id1539555966The FIT40 Family FB Group: ⁠⁠https://www.facebook.com/groups/fit40familyFIT40 Online Coaching: https://www.fit40coaching.com/Instagram: https://www.instagram.com/bryan_fit40/YouTube: https://www.youtube.com/@bryan_fit40TikTok:

Have you ever wondered how many calories exercise really burns? Is a six-pack achievable for you? Or are you unsure whether food quality or quantity matters more for your goals? I answer all of these questions in this week's Q&A episode of the Smart Nutrition Made Simple Show.Key Topics Discussed:Exercise and Calorie Burning: The truth about metabolic adaptation and why exercise isn’t as effective for weight loss as you might think.How to Get a Six-Pack: Why genetics, nutrition, and consistency are the real keys to visible abs—and why crunches won’t cut it.Food Quality vs. Quantity: Understanding the hierarchy of nutrition needs and why calories still reign supreme when it comes to fat loss.Key Takeaways:Exercise Myths: Relying solely on exercise for fat loss can backfire due to metabolic adaptation and compensatory behaviors.Six-Pack Truth: Visible abs are the result of a calorie deficit, consistent nutrition, and genetics—not endless crunches.Nutrition Hierarchy: Prioritize calories first, then protein, food quality, and macronutrient balance to optimize health and body composition.Resources and Links:PrimeFitOS Coaching Program – Take the first step towards sustainable fitness and nutrition tailored to your life. Free Resources:Fat Loss Fix GuideSmart Nutrition Made Simple TVConnect on social: @BodySystemsCoachingConnect With Coach Ben:Got questions? Submit them for a future episode by messaging Ben at Ben@BodySystems.com or on social media.Subscribe and Review:If you found this episode valuable, don’t forget to subscribe and leave a 5-star review. Your support helps us reach more people and share expert insights to simplify nutrition and fitness for everyone.

Welcome back to The Smart Nutrition Made Simple Show. In today’s episode, I had the pleasure of chatting with Andrew Coates, a rockstar in the fitness and nutrition space. Andrew’s not only an incredible coach, but he’s also a writer for big names like Men’s Health and T-Nation, plus the host of the Lift Free and Diet Hard Podcast.This episode is packed with insights you don’t want to miss. Andrew and I dive into the mindset shifts that truly drive lasting health and fitness change. We’re talking less about macros and workout plans and more about the stories we tell ourselves, the habits we form, and how to finally make progress that sticks.Here’s what we covered:Mindset Matters: How the way we think about ourselves can make or break our progress.Empathy Meets Evidence: Why it’s critical to meet yourself where you are and set realistic goals.Breaking the All-or-Nothing Mentality: How to get out of the cycle of perfectionism and learn to live in the gray.Boundaries and Priorities: The secret to putting yourself first without feeling like you’re neglecting your family or work.Andrew also dropped some serious truth bombs about why we get stuck and how to start making small, consistent changes that actually lead to big results.Want to learn more from Andrew?Follow him on Instagram: @andrewcoatesfitnessCheck out his website: andrewcoatesfitness.comStay tuned for his revamped Lift Free and Diet Hard Podcast: https://podcasts.apple.com/us/podcast/lift-free-and-diet-hard-with-andrew-coates/id1294990985A quick favor: If you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.Thanks for tuning in!RESOURCES:Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/callGrab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/Connect with Us:Email: Ben@bodysystems.com Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.comCheck out our YouTube Channel:

Welcome back to The Smart Nutrition Made Simple Show! Today, I’m excited to be joined by Dr. Sachin Patel, founder of The Living Proof Institute and a world-renowned advocate for functional medicine and holistic health. Sachin has dedicated his career to empowering individuals to take control of their well-being by becoming their own doctors.In this episode, we dive deep into the transformative power of breathing. From how your breath can regulate your nervous system, improve your sleep, and even impact dental health, Sachin unpacks groundbreaking insights that could completely change how you view your health. We also explore the role of wearable technology in tracking health metrics and why mastering your breath is the foundation of healing. If you’ve ever felt stuck in stress, fatigue, or poor health, this conversation will give you practical tools to start turning things around—right now.Key Topics Covered in the Episode:The Power of Breathing:Why breathing is the "steering wheel" of your nervous system.The physiological and emotional impact of mouth vs. nasal breathing.How breathing influences trauma storage, stress management, and overall health.Wearables and Feedback Loops:Using HRV (Heart Rate Variability) as a measure of nervous system resilience.How wearable technology like the Oura Ring can provide actionable insights.The potential pitfalls of over-relying on tech and how to balance it with intuition.Breathing for Children’s Health:The connection between mouth breathing, dental health, and facial development.How Sachin addressed his son's mouth breathing and transformed his health with a palatal expander and nasal breathing practices.Simple Breathing Practices:Why six seconds in, six seconds out should be your go-to breathing cadence.Tools and exercises for improving lung capacity and reducing stress.The surprising benefits of mouth taping for better sleep and health.Practical Takeaways:The impact of chronic stress on your health and how to address it.Why lifestyle habits, not just labs, determine true health.A free guide: "Breathe Like This, Not That" and other tools to optimize breathing.Resources Mentioned:Sachin Patel's Website: BreathworkWithSachin.com(Access free tools, including guided breathwork, a snoring guide, and breathing techniques for different activities.)Books:Breath by James Nestor: https://www.mrjamesnestor.com/breath-bookThe Oxygen Advantage by Patrick McKeown: https://oxygenadvantage.com/oxygen-advantage-book/Tool Recommendations:Oura Ring for tracking HRV and sleep.3M Micropore Tape for mouth taping.Spirometer Connect with Sachin Patel:Website: BreathworkWithSachin.comInstagram: @TheSachinPatelAs always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at

Welcome back to another episode of The Smart Nutrition Made Simple Show! Today, I’m excited to chop it up with Max Lowery. Max is a behavior change expert and online health coach who's helped thousands of career-focused women lose fat, improve their health, and never diet again without sacrificing the things they love. He is also the author of The 2 Meal Day: Burn Fat and Boost Energy Through Intermittent Fasting and the host of the Never Diet Again podcast.In today's episode, we dive deep into the psychology of sustainable weight loss, exploring the five root causes that keep people stuck—like emotional eating, negative self-talk, and all-or-nothing thinking. Max shares how these factors impact long-term consistency and how diet culture exacerbates them.We also discuss practical strategies for sustainable weight loss, including the power of mindfulness, building satiating meals, and why ditching snacking could be the most impactful change you make. Plus, we explore the nuanced role of intermittent fasting, particularly for women, and discuss why exercise alone isn’t the solution for sustainable fat loss.If you’re ready to shift your mindset, break free from the diet cycle, and step into the best version of yourself, this episode is packed with actionable insights to help you do just that. As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.Connect with Max:Instagram: https://www.instagram.com/max.lowery/?hl=enPodcast: https://podcasts.apple.com/us/podcast/never-diet-again-with-max-lowery/id1677268285RESOURCES:Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/callGrab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signupConnect with Us:Email: Ben@bodysystems.com Join our Smart Nutrition Community: a...

Welcome to another Q&A episode of the Smart Nutrition Made Simple Show! I’m your host, Ben Brown, Owner and Head Coach at Body Systems. We are an online fitness and nutrition coaching company that helps individuals achieve sustainable fat loss in the most simplistic way possible.Today, I'm answering some of our clients' most commonly asked questions. In this episode, I'll share the strategies we teach our clients for ordering healthy meals when eating out or grabbing fast food, covering everything from navigating restaurant menus to making smarter choices at places like McDonald’s, Chick-fil-A, or Subway. I’ll also break down what you should eat before, during, and after a workout to fuel your body for peak performance and optimize recovery. And finally, I'll tackle the question, “Can you lose weight without exercising?” While the answer is technically yes, there are important trade-offs you need to understand to make informed decisions about your health.If you’re ready for no-nonsense, actionable advice to help you build a better body, boost your energy, and live life on your terms, you’re in the right place. Hit subscribe, and let’s dive in!As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.RESOURCES:Check out our high protein fast food guide.Book a free call to learn about our men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/callConnect with Us:Email: Ben@bodysystems.com Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.comCheck out our YouTube Channel: https://www.youtube.com/@bodysystemscoachingFollow us on Instagram: https://www.instagram.com/bodysystemscoaching/Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Welcome back to the Smart Nutrition Made Simple Show!Today, I’m excited to talk shop with Luka Hocevar. Luka is the founder and co-owner of Vigor Ground Gym in Slovenia and Vigor Ground Fitness and Performance in Seattle. He is also the creator of Vigor Ground Fitness and Business Summit, one of the industry's most respected educational events for coaches and gym owners. Luka has personally coached over 3,000 clients, from elite NBA, NFL, UFC, and MLB athletes to rehab patients and individuals from all walks of life, aiming to look, feel, and perform at their best. In today's episode, Luka and I chop it up about some big topics that go way beyond the gym. We discuss how real coaching extends beyond workouts and meal plans, addressing every aspect of life, including stress management, time management, and self-discipline. We explore the pillars of lasting motivation—autonomy, competence, and community—and how these drive sustainable success. We touch on the importance of taking ownership over your choices, building fitness and nutrition habits that adapt to life’s chaos, and the identity shift that needs to happen when you decide you want to be a "fit person". And so much more.  This conversation is packed with insights that will not only make you a better athlete or healthier person but also help you become a stronger, more resilient version of yourself, both inside and out.Grab a notebook for this one because you're going to walk away with actionable strategies to help you think bigger and create lasting change that sticks. So, without further ado, here is my conversation with Luka Hocevar.As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.Connect with LukaInstagram: https://www.instagram.com/lukahocevar/?hl=enYouTube: https://www.youtube.com/user/HocevarPerformanceVigor Ground Fitness: https://www.vigorgroundfitness.com/Work with Luka: https://lukahocevar.com/RESOURCES:Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/callGrab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signupConnect with Us:Email: a...

Welcome to another Q&A episode of the Smart Nutrition Made Simple Show! I’m your host, Ben Brown, Owner and Head Coach at Body Systems. We are an online fitness and nutrition coaching company that helps individuals achieve sustainable fat loss in the most simplistic way possible.Today, I'm answering some of our clients' most commonly asked questions. In this episode, I'll share effective psychological strategies for sticking with your weight loss plan, tips for identifying foods that are truly high in protein, whether protein shakes are a healthy option for hitting your daily protein targets, my favorite protein bars, and what to look for in a meal delivery service.Be sure to subscribe, and let’s dive in!As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.RESOURCES:Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/callGrab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signupConnect with Us:Email: Ben@bodysystems.com Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.comCheck out our YouTube Channel: https://www.youtube.com/@bodysystemscoachingFollow us on Instagram: https://www.instagram.com/bodysystemscoaching/Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/