1. How to Chase Your Passion – A Man’s Search for Meaning with Justin Allen [Podcast Episode #106]

    June 2, 2020 by 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

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  2. When Nutrition & Lifestyle Aren’t Enough – Considerations for Testosterone Optimization with Ali Gilbert [Podcast Episode #105]

    May 26, 2020 by Ben Brown

    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

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  3. The Pro’s and Con’s of Cardiovascular Exercise for Health and Fat Loss with Exercise Physiologist Dan Dodd, PhD [Podcast Episode #104]

    May 19, 2020 by Ben Brown

    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, PhD 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:

    > The relationship between cardiovascular exercise for health and for fat loss -- is there a difference?

    > Different types of cardio based on intensity

    > Ways to create 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

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  4. How to Keep Our Families Healthy During the Covid-19 Pandemic with Dr. Elisa Song [Podcast Episode #103]

    May 12, 2020 by Ben Brown

    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).

    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

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  5. How to Get Lean & Strong – Eating Skills, Psychology, and Workouts with Josh Hillis [Podcast Episode #102]

    May 5, 2020 by Ben Brown

    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.

    Smart Nutrition Made Simple Podcast #102


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    Connect with Josh:

    https://losestubbornfat.com/

    https://www.facebook.com/groups/joshhillisbackstage/

    Previous episode interview: https://www.bslnutrition.com/episode26/

    Book: Lean & Strong



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  6. How to Find Your Rhythm in Business and in Life with Todd Lowder [Podcast Episode #101]

    April 28, 2020 by Ben Brown


    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 the 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 is 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

    Smart Nutrition Made Simple Podcast #101


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    Connect with Todd:

    https://www.facebook.com/todd.lowder

    https://www.facebook.com/drylandforswimmers/



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  7. Optimal Performance Through the Synergy of Nature and Nutrition with Sanjeev Javia and PRōZE Nutrition [Podcast Episode #100]

    April 14, 2020 by Ben Brown


    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.

    Smart Nutrition Made Simple Podcast #100


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    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…


    Order PRōZE CBD-Infused Products

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  8. The Dirty Truth Behind Popular Skincare Products with Paige Crist [Podcast Episode #99]

    March 31, 2020 by Ben Brown

    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.

    Paige CristNational Skincare Advocate

    I try and tell people that this isn’t a women’s issue. I think this can get lumped into 'oh this is a makeup' and it’s not. This is men, women, children -- it does not matter.


    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


    Show Resources:

    Scan your skincare products: EWG.org

    Find products with quality ingredients you can trust: http://www.beautycounter.com/paigecrist




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  9. Chrononutrition: How the Science of Meal Timing, Macros, and Meal Frequency Impacts our Metabolism with Danny Lennon [Podcast Episode #98]

    March 24, 2020 by Ben Brown

    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.

    Danny LennonChrononutrition Expert

    We see for example differences in metabolism of the exact same meal if you eat that during the day, say in the morning or in the afternoon, versus if you were to eat that meal in the middle of the night. It’s the exact same meal, exact same nutrients. You metabolize it differently.


    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 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


    Connect with Danny:

    Website: www.sigmanutrition.com

    Podcast: Sigma Nutrition Radio

    Instagram: @dannylennon_sigma

    ​Twitter: @NutritionDanny



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  10. Assessing Biochemical Individuality and The Balance Protocol with Dr. Anthony G. Beck [Podcast Episode #96]

    March 10, 2020 by Ben Brown

    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 over-arching principles to his balance protocol that revolve around: Environment, Lifestyle, Nutrition, and Mindset.

    Dr. Anthony G BeckFunctional Medicine Physician

    We all want to be healthy. We all want to be free of disease. But we have things and choices that we make within various realms that ultimately influence how our bodies manifest whatever status that they’re in. I call it the four factors.


    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 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.


    Connect with Dr. Beck:

    http://dranthonygbeck.com

    balanceprotocol.com

    https://www.facebook.com/dranthonygbeck/




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  11. Living a Life of Purpose with Dai Manuel [Podcast Episode #95]

    March 3, 2020 by Ben Brown

    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.

    Dai ManuelLifestyle Mentor and Coach

    ​It's really about taking ownership of your time and recognizing where can I invest into me with the time that I have?


    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


    Connect with Dai:

    http://www.facebook.com/daimanuel

    http://www.instagram.com/daimanuel

    http://www.daimanuel.com




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    Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners):

    LINK: https://wellevate.me/benjamin-brown

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    ARE YOU READY TO OPTIMIZE YOUR ENERGY?

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  12. An Alternative Way of Assessing Chronic Disease with Brendan Vermeire [Podcast Episode #94]

    February 25, 2020 by Ben Brown

    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.

    Brendan VermeireFunctional Medicine Consultant

    A lot of times with my clients im catching the actual cause that drives the path of physiology whereas medical doctors are really looking to assess the degree of path of physiology and treat the disease progression. We're actually looking for what caused it in the first place and what can we do to remove the stressor in the first place.


    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


    Connect with Brendan:

    www.metabolicsolutionsllc.com

    ​Facebook: https://www.facebook.com/metabolicsolutionsllc/

    Instagram: @the_holistic_savage




    Complete Essentials - 20% OFF (your first order)

    Use discount code at checkout: "SNMSPodcast" 


    Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners):

    LINK: https://wellevate.me/benjamin-brown

    Just click on the “Create an Account” link below the sign in button.

    Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients.



    ARE YOU READY TO OPTIMIZE YOUR ENERGY?

    If you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben



  13. Should Everyone Eat a Vegan Diet? – Pros and Cons | The Game Changers [Podcast Episode #93]

    February 18, 2020 by Ben Brown

    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 and/or 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?

    - Established 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

    - How we can stop arguing over nonsensical ideaologies​

    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:

    ​1. Grain-based desserts (cakes, cookies, donuts, pies, crisps, cobblers, and granola bars)

    2. ​Yeast breads

    3. Chicken and chicken-mixed dishes​

    4. Soda, energy drinks, and sports drinks

    5. Pizza

    6. Alcoholic beverages

    7. Pasta and pasta dishes

    8. Mexican mixed dishes

    9. Beef and beef-mixed dishes

    10. 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, probably because it’s coming from some combination of all of the dietary and lifestyle changes, i.e. in the case of transitioning from a SAD diet to a plant-based diet, one would start to eat more vegetables, fruits, legumes, whole grains, and nuts and seeds. They eat less refined carbohydrates, sugar, and saturated fat. They exercise more and may put more of an emphasis on stress management as well as social support. During the transition, they may quit smoking, quit or reduce the consumption of alcohol, and focus more on getting adequate sleep. While we could debate the evidence for and against each one of these interventions, the point is that there are many changes taking place, in addition to cutting out animal products, that are consistent with what many people believe to be healthy living.

    So tell me why we need to be looking at this in black or white?

    Because of these two points that I have the biggest problem with the way the Game Changers movie represents itself. Certainly it’s not with the diet itself but because the movie references subpar and often inaccurate science to mislead the viewer in a dogmatic and ideological way when there’s clearly nuance and a healthy balance to be considered.

    I think it’s great that it’s helping motivate people to want to lead healthier lifestyles but I’m vehemently opposed to using biased viewpoints and politically and financially charged dietary drama (probably to help feed Netflix views) to push an agenda on us when it’s so difficult to know what’s right or wrong for us with the scope of the nutritional landscape as it is.

    If you’re interested in a reference that debunk many of the Game Changers Health Claims, check out the references below because I’m just not going to waste my time on the idiotic claims made.

    Vegetarian Diets and Environmental Impact:

    I’m actually not going to dive into this. It’s terribly complex, extremely emotionally fueled - understandably so - and definitely not my area of expertise nor something I’m really interested in examining.

    Here’s my opinion and what I can say:

    I think that commercially raised, farmed, and slaughtered, meat is a problem. Particularly, I’m referring to Concentrated Animal Feeding Operation (CAFO) - industrial-sized livestock operation. They grossly mistreat their animals, feed them a diet that’s not conducive to health which affects the quality and health of the meat, use tons of antibiotics and hormones, and are massive contributors to global pollution, through both our water and air.

    If it was that or being vegan, I think we’d be better off going vegan.

    But, fortunately, there’s a lot that we can do choose a healthier way of eating for ourselves, the animals, and the environment.

    1. Eat less meat - Meatless Monday - and implement more intermittent fasting.

    2. Choose meats from local farms that are sustainably farmed and fed on pasture.

    3. Hunt your own meat (see my friend Curtis Jackson's hunting academy​)

    4. Use higher protein, non-meat foods, like beans, lentils, and chia seeds as nutrient-dense sources of protein​.

    If you’re passionate about this topic and want to learn more, I’d suggest following Diana Rogers - @sustainabledish (https://www.instagram.com/sustainabledish/) on IG as a resource to better understand the role of animal farming and sustainable livestock on climate change.

    Vegetarian diets and muscle building, strength, and athletic performance.

    There’s really no long term-studies to suggest any difference between vegetarians and non-vegetarians in athletic performance, so it makes sense to look into the effects of muscle building and strength…

    The reality is that plant-proteins are simply not as dense of a protein source as animal proteins. That’s neither a good thing nor a bad thing, just the biochemical reality - so let’s discuss what that means briefly and how to objectively look at plant-protein vs. animal protein intake.

    The two most important dietary factors for building muscle are:

    1. Getting enough calories and

    2. Getting enough protein in your diet​

    As you know, proteins are made of 20 amino acids, 9 of which aren’t made in our bodies, meaning that we need them in our diet (a.k.a. the EAAs). Three of the EAAs are known as branched chain amino acids (BCAAs) and have a particularly important role in protein metabolism. About a third of the protein in your muscles is made of BCAAs

    We build muscle through something called muscle protein synthesis (MPS), particularly when MPS is greater than muscle protein breakdown. When it comes to stimulating MPS, EAAs as a group do it best, but mostly due to the BCAAs, and particularly the amino acid leucine. In order o maximize MPS after a meal, it is estimated that you need around 2-3 g of leucine - which is known as the “leucine threshold” - and THIS is the biggest difference between animal and plant-based protein sources.

    Plant-based proteins contain around 6–8% leucine, while animal-based proteins contain about 8–11% leucine - What we see is that in smaller amounts, animal proteins seems to better stimulate MPS because of the amount of Leucine, however at higher doses, there doesn’t seem to be much of a difference when total amount of protein is equated, i.e. 48g of plant-protein vs. 48g of animal protein. The tough part becomes HOW to get in the necessary dose when eating plant-based…

    Vegans need to eat larger amounts of plant proteins to give the same muscle building signal (MPS) as animal protein. At the same time, it is more difficult to get as high – let alone higher – protein levels from a plant-based diet compared to your average non-vegetarian diet.

    The reason for this is because protein from plants is less efficiently absorbed as compared to animal-based protein, meaning that less of the plant-based protein you eat actually ends up in your blood. Furthermore, many other essential amino acids are more commonly missing in a plant-based diet. These include lysine (most commonly missing), methionine, isoleucine, threonine, and tryptophan.

    These recommendations are referenced from a strongerbyscience.com article (below)

    “Because of the above, we recommend non-athletic vegetarians who eat eggs and dairy eat 1 g/kg/day protein per day (compared to 0.8 g/kg/day for the general population). For non-athletic vegans, we recommend 1.4 g/kg/day. Athletic vegans can aim for 2.0 g/kg/day while bulking and 2.7 g/kg/day while cutting. Protein supplements are therefore a good idea if you want to optimize building muscle on a plant-based diet. There are many vegan-friendly options out there, including pea protein and rice protein supplements.”

    Based on 200-lb individual

    (converted into grams/lb bodyweight)

    Non-athletic vegetarians (eggs and dairy) - 90g protein/day

    For non-athletic vegans - 126g protein/day

    Athletic Vegans (bulking) - 180g protein/day

    Athletic Vegans (cutting) - 243g protein/day

    Generally speaking, you’d need to consume approximately 20% more high-quality plant protein (i.e., pea & soy) to be on par with animal protein in terms of amino acid profile quality. - For most that are physically active and physique conscious, that’s about 1g of protein per lb of body weight.

    To help make this easier, it can be a good idea to supplement with a plant-based protein powder (some combo of rice/pea/soy) to more easily hit those daily protein goals.

    Also, you’ll want to consider increasing your protein intake as you age because age-related sarcopenia and the MORE you strength train, then less protein you can get away with consuming because the training itself stimulates MPS - make sure you check out 2 previous episodes:

    1. Lean, Strong, Healthy and Plant-Based with Karina Inkster (episode 43)

    2. Optimal Protein Intake and Muscle-Centric Medicine with Dr. Gabrielle Lyon (episode 63)​

    What nutrients/micronutrients are missing in a vegan diet?

    Vegan diets are lower in vitamin B12, calcium, and iodine. Calcium, iron, and zinc might also be an issue due to poorer absorption from plant sources. Vegans diets do, however, have the benefit of higher fiber, antioxidants, and phytochemicals (plant-chemicals which, when eaten from plants, have several health benefits).

    - Most vegans will need to supplement with vitamin B12 because you won't be able to get enough from your diet. 1,000 mcg (1mg) per day. - about 50% vegans deficient.

    - Most vegans are at a high risk of vitamin D (unless you get daily sun exposure without sunscreen) and iodine deficiency (unless you eat a lot of sea vegetables). So consider taking 2,000 IUs of vitamin D and 90 mcg of iodine per day, respectively. ​

    - Supplemental iron for some men and certain for menstruating women

    - Some vegans will fall short on their calcium needs. Consider 1,000 mg daily.​

    Fat Intake:

    Vegan diets tend to be lower in fat. Low fat intake levels are linked with low testosterone levels, which can impact health and performance. Aim for at least 15-25% of your daily calories from fats - nuts, seeds, oils, avocado

    Should you go Vegan?

    Why do you want to?

    Where on the nutritional spectrum do you currently stand between SAD diet and Vegan? Can you make improvements without having to make such a big lifestyle change?

    If you’re going to do it, please do it the right way, consuming more vegetables, fruits, legumes, whole grains, and nuts and seeds. They eat less refined carbohydrates, sugar, and saturated fat. IMO, going vegan does not mean switching from regular whoppers to the impossible burger, vegan mac n’ cheese and sloppy joes, which I just don’t think is making a positive shift, rather more of a lateral move from one shit food to another.

    Contact me if you need help, use the Complete Essentials and if you’re looking for high faulty supplements to support you in your health journey at a fantastically discounted rate then I’d suggest signing up for a free Wellevate account - link below. You get a 20% off all practitioner grade products and I get a small kickback to help support the massive amounts of time and energy I put into trying to provide the best possible information, tools, and practical nutrition guidelines 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


    References:

    Debunking many of the “Game Changers” Health Claims: https://rippedbody.com/game-changers/

    https://www.strongerbyscience.com/vegetarian-and-vegan-athlete/

    https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760

    https://www.ncbi.nlm.nih.gov/pubmed/26853923

    https://peterattiamd.com/191027/

    https://peterattiamd.com/is-red-meat-killing-us/

    https://www.sierraclub.org/michigan/why-are-cafos-bad


    Other Episodes You May Be Interested in:

    What Quitting Alcohol Could Do For You (Episode 59)

    Metabolic Flexibility – The Best Way to Regulate Fat Loss (Episode 68)

    How to Prioritize your Time (Episode 89)




    Complete Essentials - 20% OFF (your first order)

    Use discount code at checkout: "SNMSPodcast" 


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    LINK: https://wellevate.me/benjamin-brown

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    ARE YOU READY TO OPTIMIZE YOUR ENERGY?

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  14. What CrossFit™ Got Wrong About Training and Nutrition with Elliott Schackne [Podcast Episode #92]

    February 11, 2020 by Ben Brown

    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.

    Elliott Schackne Strength and Physique Coach

    There’s no reason to get injured in training. The gym is a place to get stronger and to improve, not to risk injury. That is a huge red flag.


    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, Elliott is a battle-tested veteran of CrossFit and a highly respected strength coach and online trainer who is open-minded 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


    Connect with Elliott:

    Website: http://www.orionstrength.com

    Facebook: https://www.facebook.com/elliott.schackne




    Complete Essentials - 20% OFF (your first order)

    Use discount code at checkout: "SNMSPodcast" 


    Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners):

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  15. How Alcohol Affects Weight Loss [Podcast Episode #91]

    February 4, 2020 by Ben Brown

    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 body 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


    Other Episodes You May Be Interested in:

    What Quitting Alcohol Could Do For You (Episode 59)

    Metabolic Flexibility – The Best Way to Regulate Fat Loss (Episode 68)

    How to Prioritize your Time (Episode 89)




    Complete Essentials - 20% OFF (your first order)

    Use discount code at checkout: "SNMSPodcast" 


    Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners):

    LINK: https://wellevate.me/benjamin-brown

    Just click on the “Create an Account” link below the sign in button.

    Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients.



    ARE YOU READY TO OPTIMIZE YOUR ENERGY?

    If you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben



  16. The Blocks of Health with Dr. Saman Rezaie – [Podcast Episode #88]

    December 10, 2019 by Ben Brown

    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.

    Dr. Saman Rezaie Naturopathic Doctor

    The path to disease and health is the same. You walk it. You create it. And once you can own that and take responsibility, you become powerful. Then you can become the creator of your life.


    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, risk for injury, and 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.


    Connect with Dr. Rezaie:

    Website: https://www.blocksofhealth.com

    Facebook: https://www.facebook.com/BlocksofHealth/

    Email: DrRezaie@blocksofhealth.com




    Complete Essentials - 20% OFF (your first order)

    Use discount code at checkout: "SNMSPodcast" 


    Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners):

    LINK: https://wellevate.me/benjamin-brown

    Just click on the “Create an Account” link below the sign in button.

    Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients.



    ARE YOU READY TO OPTIMIZE YOUR ENERGY?

    If you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben



  17. Embracing the Consciousness of Health with Dr. Jason Kolber – [Podcast Episode #87]

    December 3, 2019 by Ben Brown

    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 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.

    Dr. Jason Kolber Chiropractic Specialist

    The choices we make ultimately affect our quality of life and our quality of life radically permeates every level of possibility and relationship we interact with.


    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.


    Show Resources:

    www.livinginline.com

    Refresh Sleep Supplement

    Bach Flower Remedies




    Complete Essentials - 20% OFF (your first order)

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    Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners):

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    ARE YOU READY TO OPTIMIZE YOUR ENERGY?

    If you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben



  18. How Emily Lost 70 lbs in 8 Months Without Eating Vegetables – [Client Spotlight – Podcast Episode #86]

    November 26, 2019 by Ben Brown

    What if I told you that 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.

    Emily Client Spotlight

    I didn’t know if I could be successful long-term without a solid knowledge base of nutrition and fundamentals and how an exercise program plays in. And I knew I needed someone to help me and I didn’t have anybody like that in my life. I needed somebody who I could talk to about difficult concepts, I could talk to about struggles that I was having. I knew that eventually I was going to hit a plateau and I wasn’t going to know how to deal with it.


    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 an 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.




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  19. How to Manage Calories without Tracking – with Ben Brown [Podcast Episode #85]

    November 19, 2019 by Ben Brown

    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


    Show Resources:

    Georgie Fear - Episode #1: HERE

    Book: Lean habits for lifelong weight loss

    Skills for effective eating with Josh Hillis - Episode #26: HERE

    How to Build out the Perfect Plate: HERE

    The Fundamentals of Nutrition with Brian St. Pierre: HERE




    Complete Essentials - 20% OFF (your first order)

    Use discount code at checkout: "SNMSPodcast" 


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    LINK: https://wellevate.me/benjamin-brown

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    ARE YOU READY TO OPTIMIZE YOUR ENERGY?

    If you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben



  20. The Evolution of Human Nutrition with Dr. Bill Schindler [Podcast Episode #83]

    November 5, 2019 by Ben Brown

    (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 SchindlerAssociate Professor of Anthropology and Archaeology

    There are a lot of incredible minds in this community that are doing wonderful things and people who are pushing forth carnivore ideas and keto ideas and fasting ideas. All of those things are brilliant, but one of the things that I think a lot of our approaches to diet today are missing is that most of the approaches to diet today focus on the thing, the food. We should eat this we shouldn’t eat this. And while there are some benefits to that, we’re missing a huge piece and that’s the gap that I’m trying to fill here.


    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


    Here’s how to connect with Dr. Bill:

    Website: http://www.drbillschindler.com

    Facebook: https://www.facebook.com/drbillschindler

    Instagram: https://www.instagram.com/drbillschindler/


    Additional Shownotes:

    Modern Stone Age Family: https://curiositystream.com/video/3224/modern-stone-age-family

    Watch Great Human Race: https://www.amazon.com/Great-Human-Race-Season-1/dp/B01BCNX1H2

    Eastern Shore Food Lab: https://www.washcoll.edu/departments/eastern-shore-food-lab/




    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.

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    ARE YOU READY TO OPTIMIZE YOUR ENERGY?

    If you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben



  21. How to Fix Your Gut with John Brisson [Podcast Episode #82]

    October 29, 2019 by Ben Brown

    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.

    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.

    John BrissonAuthor and Gut Health Expert 

    Diet is so subjective and what might be one person's panacea might be another person’s poison.


    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


    Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners):

    LINK: https://wellevate.me/benjamin-brown

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    ARE YOU READY TO OPTIMIZE YOUR ENERGY?

    If you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben



  22. Using Biometrics for Tracking Nutrition & Training Progress with Coach Ryan Faehnle [Podcast Episode #81]

    October 1, 2019 by Ben Brown

    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.

    Ryan FaehnleStrength Coach

    Just weight training alone we have body building, power lifting, Olympic weight lifting, gymnastics, strong man, kettle ball training, cross training. Why not learn from all those disciplines so that when that client comes in your door who needs one of those things you can use the right tool for the right job.



    Additionally we discuss:

    - The importance of carrying a big toolbox

    - How the public is being misled because many fitness influencers don't understand NUANCE (which only a professional can understand)

    - Importance of tracking indicators in all aspects of training, nutrition, performance

    - Why aerobic work is important and not detrimental to strength and muscle gains

    - Finding the balance between work, family, fitness

    Here’s how to connect with Ryan:

    YouTube: Ryan Faehnle Vipar

    Instagram - https://www.instagram.com/ryanfaehnle/

    Libsyn Podcast Audio Player Preview:


    Additional Show Resources:

    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 in your 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.



    ARE YOU READY TO OPTIMIZE YOUR ENERGY?

    If you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben



  23. Nutritional Periodization and the Fat Loss Fallacy with Sam Miller [Podcast Episode #80]

    September 24, 2019 by Ben Brown

    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.

    Sam Millersammillerscience.com

    Fat loss is more than just calories in and calories out. It’s actually the calories that we eat minus the calories that are actually absorbed and then you have to factor in things like resting metabolic rate, non-exercise activity level, exercise activity level and the thermic affect of food. When you factor all of that together that equation is a better predictor of your fat loss success.



    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.

    Here’s how to connect with Sam:

    www.sammillerscience.com

    https://www.instagram.com/sammillerscience/

    Libsyn Podcast Audio Player Preview (HTML):


    Additional Show Resources:

    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 in your 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.



    ARE YOU READY TO OPTIMIZE YOUR ENERGY?

    If you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben



  24. How to Become a Next Level Human with Dr. Jade Teta [Podcast Episode #79]

    July 23, 2019 by Ben Brown

    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.

    Dr. Jade TetaAuthor of Next Level Tribe and Next Level Human

    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 acknowledgement. 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 new books, Next Level Tribe and Next Level Human, which is much of what we discuss on the show today.


    Here’s how to connect with Jade:

    Website: https://www.jadeteta.com/

    Book: Next Level Human

    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: ben@bslnutrition.com and/or book a time for a free strategy call here: http://www.bslnutrition.com/levelup


    Additional Show Resources:

    The Fasting-Mimicking Diet + Detox Plan


    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.



    ARE YOU READY TO OPTIMIZE YOUR ENERGY?

    If you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben



  25. Understanding Autoimmune Disease from a Nutritional Perspective with Dr. Bob Rakowski [Podcast Episode #78]

    July 16, 2019 by Ben Brown

    Are we being attacked from the inside out?

    There are more than 80 diseases that occur as a result of the immune system attacking the body’s own organs, tissues, and cells. Some of the more common autoimmune diseases include type 1 diabetes, rheumatoid arthritis, systemic lupus erythematosus, and inflammatory bowel disease, to name a few.

    It's estimated that up to 50 million Americans* have an autoimmune disease. In comparison, cancer affects up to 9 million and heart disease up to 22 million.

    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.

    Dr. Bob RakowskiClinic Director of the Natural Medicine Center in Houston Texas

    “Eat food -- not too much, not too often -- as clean as possible, every color, every day in a way that honors your genetics and your physiologic goals. Mostly plants.”



    ​Reference:

    https://www.aarda.org/news-information/statistics/

    Here’s how to connect with Dr. Bob:

    www.Thedrbob.com


    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: ben@bslnutrition.com and/or book a time for a free strategy call here: http://www.bslnutrition.com/levelup


    Additional Show Resources:

    The Fasting-Mimicking Diet + Detox Plan


    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.



    ARE YOU READY TO OPTIMIZE YOUR ENERGY?

    If you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben


    Enter your text here...


  26. Eat to Perform with Brad Dieter, PhD

    May 31, 2018 by Ben Brown

    If you’re interested in learning how to lose weight in the most effective and sustainable way possible, then definitely check out my podcast with Brad Dieter, Ph.D.

     

    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 lot about physical activity for weight loss, nutrition for weight loss, total caloric intake, metabolism, set point theory, intermittent fasting, the ketogenic diet and so much more. You guys are definitely going to enjoy this interview.

     

    Click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    – How Brad got into the health and wellness space [4:11]

     

    – The idea of set point theory and what it means for you [8:00]

     

    – Different adaptive mechanisms our bodies use to regulate weight [14:07]

     

    – What your body fat percentage really indicates [15:04]

     

    – The connection between resting metabolic rate and weight loss [16:44]

     

    – Why longterm diets are NOT beneficial [18:42]

     

    – What dieting provides you vs. what exercise provides [21:23]

     

    – The concept of NEAT and how to incorporate it more into your daily life [24:21]

     

    – Brad’s Eat to Perform  coaching program and how it’s different from other weight-loss programs [32:06]

     

    – Brad’s take on intermittent fasting [38:24]

     

    – The TRUTH about the ketogenic diet

     

    Follow Brad Dieter Here:

    Eat to Perform

    Science Driven Nutrition

    Facebook

    Twitter

     

    You can check out Brad’s article on set point theory here.

     

    If you enjoyed this episode, head on over to iTunes and 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!

     

     


  27. Naked Sunbathing, Red Meat, and Ancestral Eating with Dr. Jack Wolfson

    May 24, 2018 by Ben Brown

    Naked Sunbathing, Red Meat, and Ancestral Eating with Dr. Jack Wolfson

    If you’ve struggled with cardiovascular problems or generally want to learn how to live a heart-healthy lifestyle, then check out my interview with Jack Wolfson, DO.

     

    Dr. Wolfson is a board-certified holistic cardiologist who was sick and tired of seeing a revolving door of patients failing to get well from conventional pills and procedures. As a result, Dr. Wolfson opened up Wolfson Integrative Cardiology where he uses a combination of in-depth testing and targeted nutrition to treat and prevent cardiovascular disease naturally. Rather than treating symptoms, Dr. Wolfson focuses on the whole person and getting to the root cause of their heart problems.

     

    It will be the public, the individual people that really call on their physicians to come up with something different. And when enough people are asking their healthcare provider about probiotics, digestive enzymes, about taking a multivitamin, about exercise recovery powders, the doctors are going to have to realize that they either change or they’re going to be left behind.

     

    Additionally, Dr. Wolfson is the author of the Amazon bestseller The Paleo Cardiologist, a book focused on practical solutions for heart health.

     

    In this week’s awesome podcast, Dr. Wolfson and I talk about what it means to live a paleo lifestyle, his position on the pharmaceutical industry, lifestyle and supplement tips for improved heart health, the importance of cholesterol and so much more.

     

    Dr. Wolfson absolutely practices what he preaches and I think a lot of the information in this podcast will really change your views on what you can do to prevent or treat cardiovascular disease.

     

    Click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    – How his father’s failing health changed his entire perspective on conventional medicine [3:59]

     

    – The need for doctors to change their approach to health and wellness [7:49]

     

    – Why he is such a big proponent of a paleo diet and living a paleo lifestyle [11:37]

     

    – His take on eating excess healthy fats [14:06]

     

    – The truth about saturated fats and cholesterol [17:05]

     

    – The best predictors of cardiovascular health (HINT: It’s not total cholesterol) [19:48]

     

    – What it means to find the perfect paleo cholesterol [23:42]

     

    – Why the Wolfson family hangs out naked in their backyard on the weekends [24:47]

     

    – The best form of exercise for heart health [33:16]

     

    – Why marathoners and other endurance athletes are more likely to experience cardiovascular problems [34:37]

     

    – Dr. Wolfson’s top 5 foundational supplements [37:03]

     

    – Negative implications of statin use that everyone NEEDS to know [42:00]

     

    Follow Dr. Wolfson Here:

    The Drs. Wolfson

    Wolfson Integrative Cardiology

    Dr. Wolfson’s Supplements

    Facebook

     

    You can purchase a copy of The Paleo Cardiologist on Dr. Wolfson’s website or on Amazon.

     

     

    If you enjoyed this episode, head on over to iTunes and 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!

     

     


  28. Fitness, Nutrition, & Lifestyle Hacks for the Busy Dad with Brent Myers, DC

    May 17, 2018 by Ben Brown

    From joint health to better sleep and nutrition, you can actually hack your way to optimal health. Find out how by checking out my podcast with Dr. Brent Myers.

     

    Brent is a chiropractic sports physician and owner of Myers Chiropractic and Functional Health in Asheville, North Carolina. In his practice, Brent combines chiropractic care, manual therapy techniques like ART, FAKRT, and Graston, and patient-specific rehab to improve patient outcomes.

     

    Not enough people are spending time stretching and stretching just a few muscles will almost help the entire body.

     

    Additionally, Brent utilizes a wide range of functional medicine treatments to further enhance his patients overall level of health. These include supplements, lab testing, and other “life hacks.”

     

    During our awesome podcast, Brent and I focus a lot on these “life hacks.” We talk about hacks for sleep, nutrition, kids nutrition, supplementation, joint health and more. Brent also shares a number of his favorite apps you can utilize to improve your health and help you be your best self. It’s definitely an interview you won’t want to miss.

     

    Click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    – How Brent sets his day up for success and the importance of “me time” [4:23]

     

    – The struggles of balancing work and home life [9:06]

     

    – Hacks for optimizing your energy later in the day [10:56]

     

    – The cheapest drink to get your body going in the morning [13:13]

     

    – Hacks for getting kids to eat healthy food and is must-have breakfast [14:47]

     

    – Brent’s top 5 supplements for kids [18:24]

     

    – The best ways to maintain joint health as we get older [21:25]

     

    – Why it’s beneficial to hold long, static stretches [23:55]

     

    – Techniques for people who don’t have time to stretch at the gym [25:59]

     

    – The best stretches you can do if you sit at a desk all day [26:34]

     

    – Why just 5 minutes of meditation is worthwhile [31:19]

     

    – Hacks for optimizing sleep, even if you travel [32:30]

     

    – The most important things to look at when tracking sleep [34:14]

     

    Follow Brent Myers Here:

    Myers Chiropractic & Functional Health

    Facebook

    Instagram

     

    Here’s a list of Brent’s favorite apps and products mentioned in this podcast:

    5 Minute Journal

    My Life Map

    Headspace

    Calm

    Oura Ring

    WHOOP

    BrainWave

     

    If you enjoyed this episode, head on over to iTunes and 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!

     

     


  29. How to Triage Your Nutrition with Shawna Curry

    May 10, 2018 by Ben Brown

    How to Triage Your Nutrition with Shawna Curry

    Are you struggling with weight gain, digestive issues, food sensitivities, or sleep problems? Find out how you can reclaim your health by checking out my podcast with Shawna Curry.

     

    I’m not just trying to keep you alive. I’m trying to help you live this vibrant, richer life where you can do what you want to do, have more energy and be a better person in everything you do.

     

    Shawna is a registered nurse, professional coach, and fitness instructor. She is also an Amazon bestselling author. Her book, Healthy by Choice: Your Blueprint for Vital Living, hit the #4 spot on the bestseller list just 48 hours after launching.

     

    Shawna’s journey into health and wellness stems from her own struggles with food sensitivities, inflammation, sleep problems, and multiple sports injuries. She felt broken and helpless. Using a combination of her education, experience in the health and fitness world, and some experimentation, Shawna was able to overcome her health challenges.

     

    Now, through her company Your Lifestyle Strategy, she inspires others to take charge of their own health by providing total health solutions that promote all aspects of healthy living, including fitness, sleep, nutrition, self-help, and overall lifestyle strategies.

     

    During my awesome podcast with Shawna, we talk about why she decided to become a registered nurse, the core components of a healthy diet, major flaws in our hospital system, her new book, and much more. Shawna is just a wealth of knowledge and you will learn a ton of incredible tips for helping make smart nutrition simple.

     

    Click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    – What propelled Shawna to pursue a nursing degree [2:31]

     

    – The blame game when patients aren’t willing to make a change [6:11]

     

    – Shawna’s 10 core components of optimal nutrition [12:18]

     

    – The biggest nutrition component that people struggle with [14:55]

     

    – The worst and best breakfast you can eat in the morning [17:32]

     

    – Inherent flaws in our healthcare system [19:33]

     

    – The concept of fueling for your activity level [22:57]

     

    – Why it’s best to eat seasonally [27:24]

     

    – Shawna’s theory about the root cause of food sensitivities [29:28]

     

    – The optimal diet you can start implementing TODAY [33:03]

     

    – Shawna’s 7 core pillars of health [36:27]

     

    Follow Shawna Curry Here:

    Your Lifestyle Strategy

    Facebook

    Instagram

     

    Also, don’t forget to check out Shawna’s book Healthy by Choice: Your Blueprint for Vital Living on Amazon. In it, she goes into more depth about the 7 pillars of health and reveals easy lifestyle changes you can make without needing to rely on gimmicky, fad diets.

     

    If you enjoyed this episode, head on over to iTunes and 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!

     

     


  30. How to Periodize Your Nutrition for Performance and Weight Loss with Jason Phillips

    May 3, 2018 by Ben Brown

    There is so much conflicting information regarding dieting. On the one hand, you’ve got diets touting the benefits of extreme restriction. On the other hand, you’ve got diets touting the benefits of no restriction, but an emphasis on calories and macros.

     

    The fact is, so much of our diet culture is centered on fear-mongering. And that can ultimately lead to confusion and inaction. If nutrition is something you’re struggling with, then please check out my podcast with Jason Phillips.

     

    I think the word diet is synonymous with a list of things we can’t have. And if your thought process around the way you’re going to eat for the rest of your life is predicated on restriction, that’s an issue and it’s one that’s not going to end well.

     

    Jason is nutrition coach and founder of iN³ Nutrition and the Nutritional Coaching Institute. Additionally, he is a former model and professional athlete. Jason is also the author of the eBook Macros Explained, your ultimate guide to macronutrient prescription for health, performance, and aesthetics.

     

    Over the course of Jason’s career, he’s helped tens of thousands of individuals, from the general population to CrossFit Games athletes, reach their personal best through nutrition counseling, macronutrient coaching, and motivational mentorship.

     

    Jason is a walking, talking billboard of what it means to represent good nutrition and nutrition coaching. During our awesome podcast we chop it up about his experience overcoming anorexia, how he found his passion for one-on-one coaching, the triangle of awareness, reverse dieting, CrossFit nutrition, ketogenic diets and so much more. This is definitely a podcast filled with incredibly useful information that you can start to implement right away.

     

    Click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    – What propelled Jason into the nutritional coaching space [5:17]

     

    – How Jason was able to overcome full-blown anorexia and his changing relationship with food [10:53]

     

    – The complicated nature of our diet culture  [15:08]

     

    – Why Jason doesn’t prescribe to a particular nutritional philosophy [18:33]

     

    – How Jason built a successful one-on-one coaching business [21:06]

     

    – The triangle of awareness and the need to restore caloric maintenance [24:39]

     

    – Biofeedback and why it’s so incredibly important for success [38:53]

     

    – The importance of mindfulness when it comes to food consumption [40:46]

     

    – Periodization for athletes, particularly those involved in CrossFit [43:40]

     

    – The worst diet for CrossFitters [48:56]

     

    Follow Jason Phillips Here:

    iN³ Nutrition

    Nutritional Coaching Institute

    Facebook

    Instagram

     

    If you enjoyed this episode, head on over to iTunes and 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!

     

     


  31. Why Weight Loss Requires More Than Just Going Gluten-Free With Jennifer Fugo

    April 26, 2018 by Ben Brown

    If you’re experiencing bloating, digestive discomfort, brain fog and/or fatigue, then definitely check out my podcast with”Gluten Free Guru” Jennifer Fugo, MS, CHC.

     

    Jennifer is a clinical nutritionist, wellness coach, yoga instructor, and the founder of Gluten Free School, a community where gluten-sensitive women discover simple, savvy, and empowering steps to get healthy.

     

    I started to realize that there was a real need for people to not only feel like they were normal despite them having all these health issues and issues with food per se but also, how do you do it practically? How do you live this way and not feel like a prisoner or just like you’re being punished? How do you go out and feel like a normal person?

     

    Additionally, Jennifer is the author of the best-selling book The Savvy Gluten-Free Shopper: How to Eat Healthy without Breaking the Bank and creator of the Gluten-Free Sugar Cleanse, aimed at helping women feel amazing and energized by ditching their sugar habit.

     

    Jennifer’s journey into nutrition began when she was in her 20s and experienced a slew of health issues, including constant headaches, gas, bloating, stomach pain, skin rashes, and fatigue. She went to doctor after doctor, but nobody had any answers for her. It wasn’t until she sought help from a nutritionist that she was able to discover the root cause of her problems — leaky gut and food sensitivities to gluten, dairy, eggs, cruciferous vegetables, and cashews.

     

    During my awesome podcast, Jennifer and I dive deep into various causes of gut imbalances, the obsession people have right now with elimination diets, logical starting points when someone suspects they have a food sensitivity, seemingly simple steps you can take to optimize your health and more.

     

    Click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    – Why she started Gluten Free School [2:51]

     

    – Our overfocus on excessive elimination diets and what to do instead [11:13]

     

    – Why you should keep a food journal and track symptoms [15:27]

     

    – The macronutrient you’re likely not getting enough of [17:52]

     

    – How your gut health ultimately affects your skin [26:20]

     

    – “Health” foods that could be exacerbating gut imbalances [29:39]

     

    -Simple steps you can take to optimize your gut and overall health [35:26]

     

    Follow Jennifer Fugo Here:

    Gluten Free School

    Facebook

    Instagram

    Twitter

     

    If you enjoyed this episode, head on over to iTunes and 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!

     

     


  32. The End of Dieting with Amy Pamensky

    April 19, 2018 by Ben Brown

    When it comes to losing weight, improving energy, or simply getting healthier, restrictive diets aren’t necessarily the best option. In fact, according to Amy Pamensky, they can often lead to feelings of defeat, frustration, and disappointment.

     

    Amy is known as the Spiritual Nutrition. She helps women who are tired of dieting get out of nutritional overwhelm so that they can live better, be more comfortable with their bodies, and enjoy food again.

     

    As a clinical nutritionist consultant and holistic nutrition coach, Amy works with clients to create long-term food and lifestyle changes. Her approach to nutrition is realistic and balanced. She focuses on a combination of high-quality nutrients, eating psychology, and spirituality to provide a comprehensive mind-body approach for healing.

     

    Every single food choice that we make starts in our mind. So, if we don’t work on the mind and we just work on the facts and here’s what to eat, here’s what not to eat, then it’s a really big gap that we’re missing.

     

    Amy is the founder of Nourished Balance, where she offers nutrition coaching, nutrition advice, recipes, and workplace wellness programs. Also, Amy recently launched Spiritual Nutritionist, where she offers group coaching, workshops, and wellness retreats.

     

    During my awesome podcast with Amy, we talk about what it means to be a spiritual nutritionist, her own personal struggles with digestive problems, the realm of eating psychology, body image, and more. I really enjoyed this interview and I know you will, too.

     

    Click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    – How debilitating digestive issues led her to pursue a career as a spiritual nutritionist [3:49]

     

    – The importance of the mind-body connection [10:53]

     

    – Two spectrums of perception that people often have with food [14:01]

     

    – How to determine if you’re eating because of emotional reasons  [15:35]

     

    – The importance of not basing our identity off of a specific type of diet [17:55]

     

    – Tools to help women feel more comfortable with their body [19:26]

     

    – Amy’s biggest failures [30:01]

     

    – Why you need to set time for yourself in the morning [36:21]

     

    – The three pillars of becoming fully nourished [40:02]

     

    Follow Amy Pamensky Here:

    Spiritual Nutritionist

    Instagram

    Nourished Balance

     

    If you enjoyed this episode, head on over to iTunes and 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!

     

     


  33. Lean, Strong, Healthy, and Plant-Based with Karina Inkster

    April 12, 2018 by Ben Brown

    When you think of Olympic weightlifters, NBA players, or NFL players, you probably don’t immediately assume that they eat a vegan diet. But more and more athletes are trading in steak for tofu and tempeh. If you’re curious why or are interested in becoming vegan, then definitely check out my podcast with Karina Inkster.

     

    A vegan for 15+ years, Karina is your go-to, no-BS professional fitness nut who is passionate about both the moral and physical benefits of switching to a plant-based diet.

     

    I’m basically a friendly kick in the butt for my clients to get super strong and show the world what plant-based athleticism is all about.

     

    Karina is the founder of Healthy Living Academy, an online training program that offers vegan fitness and nutrition coaching to clients all around the world. She is also the author of two books: Vegan Vitality: Your Complete Guide to an Active, Healthy, Plant-Based Lifestyle and Foam Rolling: 50 Exercises for Massage, Injury Prevention, and Core Strength.

     

    Additionally, Karina is the founder of  The Vancouver Women’s Weight Lifting Group. She also holds a Master’s degree in gerontology, specializing in health and aging.

     

    In this week’s podcast, Karina and I really dive deep into nutrition and the benefits of eating a vegan diet, not just for athletes and fitness buffs, but for the general population as a whole. We talk a lot about the importance of mindset, what it takes to be a “good” vegan, tips for people interested in becoming vegan, quick fix vegan recipes and more.

     

    Click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    – The importance of making sure your nutrition fuels your fitness [2:33]

     

    – Steps you can take to level out your nutrition and the idea of the “junk food vegan”[4:25]

     

    – Why you have to think of veganism in terms of abundance as opposed to deprivation [7:00]

     

    – Simple tips for making the transition to a vegan diet [11:37]

     

    – How to determine your protein needs and how to fuel them on a vegan diet [13:32]

     

    – The best way to structure your meals throughout the day to reach protein goals [20:27]

     

    – Why having a designated food prep day is extremely helpful [21:54]

     

    – Quick fix breakfast meals you can whip up before a workout [24:38]

     

    Follow Karina Inkster Here:

    Healthy Living Academy

    Online Coaching Program

     

    Click here if you’d like to watch Karina’s video for how to make overnight oats.

     

    You can also click here for Karina’s Tofu Scramble recipe and here for her FREE list of 350 vegan grocery items.

     

    If you enjoyed this episode, head on over to iTunes and 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!

     

     


  34. Learning to Eat Beyond Macros with Matt Walrath

    April 5, 2018 by Ben Brown

    You don’t have to go on a restrictive diet in order to get leaner, stronger or perform better. According to Matt Walrath, the real key to sustainable nutrition and faster results revolves around manipulating macros (protein, carbs, and fat).

     

    We use macro-counting as our guide for figuring out what habits you need to shift.

     

    Matt Walrath is a CrossFit athlete and owner of Beyond Macros, a nutrition coaching company aimed at helping CrossFitters, triathletes and weightlifters improve performance through macronutrient-based nutrition coaching.

     

    Through Matt’s unique approach to fitness that focuses on realistic and sustainable lifestyle changes, he’s been able to crack the code on how to help clients lose weight and keep it off.

     

    During my awesome podcast with Matt, we talk about the importance of macronutrients, how to best utilize macros to get the fitness and body composition results you want, his favorite pre- and post-workout meals and much more. You’re going to learn a ton of useful nutrition tips from this interview. I hope you enjoy!

     

    Click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    – Why macro counting is better and more sustainable than meal plans [2:35]

     

    – The best entry-level place to start in determining your macros [6:53]

     

    – Why Matt doesn’t recommend a particular amount of meals per day [7:57]

     

    – How much protein you should aim to get each day [10:07]

     

    – Carbohydrates and how too few carbs can lead to “Mom Brain” [13:33]

     

    – How to best incorporate carbs when working out [16:02]

     

    – The benefits of eating before and after you train [18:45]

     

    – Matt’s favorite pre- and post-workout meals/snacks [21:46]

     

    – How Matt views fats [26:11]

     

    – The most frequent problems Matt sees with clients and how to fix them [33:27]

     

    – Nutrition tips for people who travel [36:11]

     

    – How to get your grocery bill down to $6 a day [38:38]

     

    – Matt’s macro coaching program [44:08]

     

    Follow Matt Walrath Here:

    Beyond Macros

    Beyond Macros Group Coaching Program

    Facebook

    Instagram

     

    If you enjoyed this episode, head on over to iTunes and 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!

     

     


  35. Training = Rehab with Charlie Weingroff, DPT

    March 29, 2018 by Ben Brown

    Training = Rehab with Charlie Weingroff

    When trying to get healthy, often times movement or physical activity is the lowest barrier to entry and where most people find comfort getting started. However, beginning a training program is still a challenge. What should you be focusing on? What exercises are best for you? How can you prevent injury? You’ll get those answers and more in this week’s podcast with Charlie Weingroff, DPT.

     

    Charlie is one of the top performance experts in the world. He is a doctor of physical therapy, certified athletic trainer and certified strength and conditioning specialist. Charlie is also a member of the Nike executive performance council and serves as the physical performance lead and head strength and conditioning coach for the Canadian Men’s National Basketball team.

     

    Additionally, Charlie is the former strength coach for the Philadelphia 76ers and the former lead physical therapist for Marine Corps Special Operations Command.

     

    Currently, Charlie works as a physical therapist and strength coach at Drive 495 in Manhattan and Fit For Life in New Jersey. Although, he often travels to consult and treat people around the globe.

     

    Charlie’s Training=Rehab DVDs and seminar series are recognized as selling close to 2,000 copies thus far. In addition to his DVD set, Charlie is a former powerlifter and has experience working with both the general population as well as elite professionals and Olympic athletes.

     

    I’m super excited to have Charlie on the show. We talked about training and rehab and the synergy between the two. We also discuss if you should start with weight training or cardio and how intense that training should be. If you’re planning to start a new training program this is going to be particularly beneficial for you. And if you’re a trainer you will definitely learn some really great approaches to help your clients improve their strength while also preventing injury.

     

    Click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    – Charlie’s 6 buckets of rehab techniques [9:12]

     

    –  The disconnect between ending physical therapy and ongoing conditioning [12:32]

     

    – The most efficient way to approach exercise in order to prevent injury [18:59]

     

    – How to determine your readiness for exercise [21:40]

     

    – The “Easy Effort Method” and why training until failure isn’t always best [27:33]

     

    – Why rest is so critically important in the healing process [43:25]

     

    – Charlie’s T=R programs and his latest DVD T=R3 [45:42]

     

    Follow Charlie Weingroff Here:

    CharlieWeingroff.com

    Instagram

    Twitter

    Facebook

     

    You can also purchase Charlie’s T=R DVDs by clicking here.

     

    If you enjoyed this episode, head on over to iTunes and 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!

     

     


  36. The Healing Powers of Cannabis with Bryan Hardy

    March 22, 2018 by Ben Brown

    The Healing Powers of Cannabis with Bryan Hardy

    If you’ve ever been curious about the benefits of medical marijuana or Cannabidiol (CBD) and what it can do for you, check out my podcast with Bryan Hardy.

     

    Bryan is a holistic nutritionist and wellness coach who specializes in helping busy professions revitalize their gut and hormones in order to help combat anxiety and depression, experience joy and improve performance. He is also an avid biohacker and host of the Redefining Reality Podcast.

     

    Using what many would say are “unconventional” methods of treatment, Bryan is able to help clients — both in person and online — address the root cause of their health challenges and create sustainable lifestyle changes. He does this by helping clients find balance, wisdom, strength, peace, and vitality for their minds, bodies, and souls.

     

    I’m a firm believer that the body is the mind, so if you can soften the body and open the body, you can soften the mind and open the mind.

     

    Bryan’s journey into health began when his appendix ruptured, leading to widespread infection, including candida overgrowth, parasites, and bowel obstructions. Additionally, Bryan suffered from bouts of anxiety, depression, adrenal fatigue and low testosterone. It’s from these things he learned from his own challenges that motivated him to educate, coach and empower others to take control of their health, body, and mind.

     

    During our podcast, Bryan and I talk a lot about cannabinoids and other natural plants that have therapeutic healing powers. We also dive deep into alternative treatments for inflammation and anxiety/depression and the importance of deep tissue massage and fascial stretch therapy. It’s a really fascinating interview that you won’t want to miss.

     

    Click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    – The anti-inflammatory effects of cannabinoids/CBD [6:03]

     

    – What Bryan tells people who are apprehensive about trying CBD [12:05]

     

    – The optimal form of CBD and most beneficial dosage depending on your medical needs [14:06]

     

    – The importance of having a balanced ratio of THC and CBD  [16:16]

     

    – Why CBD is particularly beneficial for those suffering from anxiety [19:57]

     

    – What your fascia is and how it affects both mental and physical health [25:21]

     

    – Why you should consider getting a deep tissue massage [30:16]

     

    – Bryan’s biggest nutrition needle movers [34:43]

     

    – The meal Bryan would eat if he could only eat one for the rest of his life [45:32]

     

    Follow Bryan Hardy Here:

    BryanHardy.ca

    Facebook

    Instagram

    Bryan’s Preferred CBD Company

     

    If you enjoyed this episode, head on over to iTunes and 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!

     

     


  37. Fitness for Food Lovers with Ben Johnson

    March 15, 2018 by Ben Brown

    Fitness for Food Lovers with Ben Johnson

    Fitness and delicious food don’t need to be mutually exclusive. If you’re curious about how you can lose weight, build muscle or get healthier while still enjoying satisfying, yummy food, then definitely check out my podcast with self-proclaimed food lover Ben Johnson.

     

    Ben is a writer, fitness coach, entrepreneur and founder of BenTrained.com. As a coach, Ben uses science-based strategies to help his clients enjoy great food while also experiencing better fitness results.

     

    The biggest indicator of success, whether you’re trying to gain muscle or get strong or lose fat, is going to be adherence to a plan. And you’ll get better results following a decent plan perfectly than you’ll get following a perfect plan decently.

     

    In addition to his coaching, Ben is a published cookbook author. His book For the Health of It: The Beginner’s Guide to Recipe Creation provides readers with the tools to create healthy versions of their favorite foods. 

     

    Ben’s interest in the fitness and nutrition industry stems from being a “former chubster” as a child, and he’s not ashamed of it. Thanks to his own experiences battling weight problems and his passion for food, Ben has been able to help others fight the chub and start the journey towards better health.

     

    Ben is extremely wise for his age and just doing great things in the fitness industry. During our awesome interview, we talk about the fundamentals of good nutrition and how food doesn’t have to be painfully tasteless and bland in order for you to be fit or lose weight. We also dive deep into the impact of social media on the fitness industry and how it affects our perception of ourselves. It’s a really great interview that I think will resonate with everyone.

     

    Click the play button below to watch on YouTube.com

     

     

    Or, click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    – How he designs his coaching programs to get the BEST results [[10:33]]

     

    – What macros are and why they are incredibly important [[13:36]]

     

    – The biggest misconception people have about identifying macros [[17:24]]

     

    – Why you should track your food and how to make food tracking fun [[20:15]]

     

    – Ben’s recommended ratios of protein, carbs, and fat [[24:06]]

     

    – How you can be fit and still eat delicious food [[26:42]]

     

    – Why flexibility in your diet is NECESSARY for success [[30:11]]

     

    – The need to cut yourself some slack when it comes to nutrition [[31:10]]

     

    – How to spice up your protein so that it tastes DELICIOUS [[33:38]]

     

    – The 80/20 rule of nutrition [[38:23]]

     

    – Ben’s take on social media and the importance of embracing authenticity and vulnerability [[44:40]]

     

    Follow Ben Johnson Here:

    BenTrained.com

    Instagram

    Facebook

     

    You can download Ben’s free macronutrient cheat sheet here.

     

    If you enjoyed this episode, head on over to iTunes and 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!

     


  38. The Path to Nutritional Enlightenment with Krista Scott-Dixon

    March 8, 2018 by Ben Brown

    The power of doing the work and loving yourself is far more important for weight loss and body change than the foods we put in our mouths, according to Krista Scott-Dixon, Ph.D. From weight-loss tips to advice for boosting your health and happiness, this podcast with Krista is an absolute MUST.

     

    I think the most useful thing for listeners is to know you don’t have to be talented. You don’t have to be gifted. You don’t have to be special. You don’t have to be smarter. You don’t have to know more. You just have to show up everyday and do the things we ask. That is the most significant predictor of success in any program that we have.

     

    Krista is the Director of Curriculum at Precision Nutrition, one of the top online nutrition coaching and coach certification programs in the world. She is also the creator of the PN Coaching Program and it’s offshoot ProCoach and co-author of the PN Level 1 certification textbook The Essentials of Sport and Exercise Nutrition Certification ManualIn her 20+ year career teaching and coaching, she’s helped thousands of students and clients change their lives for the better.

     

    Additionally, Krista is published widely in both academic and popular presses and is a sought-after speaker on the topics of nutrition, emotional well-being, and behavioral change. Her latest book, Why Me Want Eat: Fixing Your Food F*ckedupitude, tackles the subject of disordered eating in an informal, simple and humorous way.

     

    Krista’s journey into the world of fitness is an unconventional one. A self-proclaimed unathletic person, Krista was often picked last for teams and used to hide out in the locker room to avoid gym class. Then, in college, she had her ‘aha’ moment when she gained 50 pounds. It was then that she realized she had to do something different and began educating herself about nutrition and weight training.

     

    Her love for learning landed Krista at York University in Toronto where she was a researcher and faculty member, prior to joining the Precision Nutrition team.

     

    As if that’s not enough, Krista is also the creator of the groundbreaking women’s weight training website, Stumptuous.com.

     

    This is an incredibly uplifting conversation chalk full of amazing information. We talk about the coaching process, establishing awareness with those looking to create change in their life, the power of action and the importance of loving your body. I guarantee you will come out of this podcast with a new understanding of what it truly takes to accomplish your goals, whether it’s weight loss, improved health or something else.

    Click the play button below to watch on YouTube.com

     

     

    Or, click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    – The best predictor of success in any program [[4:28]]

     

    – Why compassion is so vitally important for the process of change [[6:54]]

     

    – 3 simple changes you can make TODAY to lose weight [[12:36]]

     

    – The main drivers for people to want to lose weight [[19:27]]

     

    – Why the weight-loss process is more important than the end goal [[23:39]]

     

    – Tools to measure self-love [[26:56]]

     

    – The most important question every coach should ask his/her clients [[29:57]]

     

    – The power of community [[39:16]]

     

    – Why every gym should consider having a dog [[41:27]]

     

    – Krista’s latest book and how being f*cked up doesn’t determine you [[45:11]]

     

    Follow Krista Scott-Dixon Here:

    Precision Nutrition

    Facebook

    Instagram

    Twitter

    Stumptuous.com

     

    Click here to get your copy of Krista’s newest book Why Me Want Eat: Fixing Your Food F*ckedupitude.

     

    If you enjoyed this episode, head on over to iTunes and 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!

     


  39. Forge Your Way to Fat Loss with Jim Brown

    March 1, 2018 by Ben Brown

    If you’re interested in learning how to build and maintain muscle while simultaneously losing fat, then definitely check out my podcast with Jim Brown.

     

    Jim is an elite athlete and former bodybuilder who’s been in the industry for more than 20 years. Over the course of his career, Jim has developed an expertise in every aspect of body transformation, including hormone optimization, nutrition, and resistance training.

     

    There is a balance to be had, depending on your current lifestyle, where you’re happy with the way you look, the way you feel, you’re healthy and it’s something that you can live with.

     

    Jim is the co-author of The Metabolic Blowtorch Diet and Testosterone Therapy Bible. He is also the creator of Forged Training and Co-Owner of Optimized Life Nutrition with Jay Campbell (who I interviewed a few months ago on the Smart Nutrition Made Simple Show) and Joshua Smith.

     

    During this podcast, Jim and I really dive deep into his nutritional journey as both a natural and regular bodybuilder. We also talk about ways to clean out our nutrition, the best diet you can eat, and simple tricks to help people stay on track with a healthy lifestyle. Whether you’re a bodybuilder or average gym-goer, you will learn some amazing information from this interview.

     

    Click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    – How Jim got into the fitness industry [3:39]

     

    – Jim’s biggest tip for minimizing muscle loss while getting lean [6:42]

     

    – How not to sacrifice your lifestyle to maintain a certain body fat level [11:22]

     

    – The number one way to know if you’re burning more body fat [14:14]

     

    – How everyone can benefit from trying intermittent fasting [17:41]

     

    – Why Jim is a big proponent of a whole foods diet [20:03]

     

    – One of the biggest weight-loss saboteurs that many of us are eating [22:33]

     

    – The concept of an insulin controlled lifestyle and how you can benefit from it [24:30]

     

    – The best way to structure your peri-workout nutrition to maximize results [29:33]

     

    – General nutritional recommendations for different body types [32:29]

     

    – Why Jim doesn’t leave the house without a cooler full of snacks [34:27]

     

    – When drinking alcohol becomes an issue [38:42]

     

    – How you can become more proactive in your healthcare [44:03]

     

    Follow Jim Brown Here:

     

    Forged Training

    TOT Revolution

    GSD Mode Podcast

    Optimized Life Nutrition

    Facebook

    YouTube

     

    Click here to get your free copy of The Metabolic Blowtorch Diet

    You can also purchase your copy of the Testosterone Optimization Therapy Bible by clicking here.

     

    If you enjoyed this episode, head on over to iTunes and 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!

     


  40. The Whole Life Fitness Manifesto with Dai Manuel

    February 22, 2018 by Ben Brown

    Are you living a life of purpose? It’s a difficult question to answer, and one that takes a significant amount of introspection. If your answer isn’t a resounding yes or if you’re interested in discovering the secrets to lifelong happiness and well-being, then definitely check out my podcast with Dai Manuel.

     

    Dai is a certified lifestyle mentor, executive performance coach, motivational speaker, former COO of Fitness Town Inc., award-winning blogger and author of the Whole Life Fitness Manifesto. He is also the proud dad of two daughters and a devoted husband.

     

    After personally struggling with childhood obesity, Dai has made it his life’s mission to live a healthier, more active lifestyle and help others do the same. Through his coaching programs, Dai blends mindfulness, personal development, and purposeful workouts to empower individuals to create a life of awesomeness.

     

    You can create any life you want if you just take a second to reflect and really figure out what are your pillars. What are non-negotiables? What are things that will remain true? On the day you’re on your death bed you can look back and say ‘you know what? I stuck to my guns on these things. I made them a priority and I’ve got no regrets.’ If you can say that you’ve lived an integral life to you.

     

    Dai is truly the epitome of health, fitness, passion, and purpose. During our uplifting interview, we really dive deep into empowerment and leading a FUN-ctionally fit life through education, encouragement and community. We also talk about his daily struggles of being a dad with young kids. I think this podcast will really resonate with everyone and I hope that it motivates you to make whatever changes are necessary to optimize your health and happiness.

     

    Click the play button below to watch on YouTube.com

     

     

    Or, click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    – Dai’s life by design moment that prompted him to live out of a suitcase with his family for more than 2 years [[2:05]]

     

    – Why Dai decided to move his family to Bali [[6:31]]

     

    – How you can leverage 2% of each day to improve your body, mind, and spirit [[8:38]]

     

    – Dai’s pillars for finding a life of purpose [[10:23]]

     

    – How Dai leads by example for his children [[15:25]]

     

    – Dai’s 3 coaching programs, one of which is completely FREE [[16:37]]

     

    – The importance of cultivating a sense of community and positive interaction [[18:57]]

     

    – Struggles and transformative experiences Dai had that shaped him into the coach and mentor he is today [[22:34]]

     

    – How Dai’s daughters are handling their nomad lifestyle [[30:50]]

     

    Follow Dai Manuel Here:

    Dai Manuel 

    Whole Life Fitness Manifesto 28-Day Challenge (FREE)

    RBT Shred Bootcamp

    Facebook

    Instagram

    The Whole Life Fitness Manifesto Tribe

     

    If you enjoyed this episode, head on over to iTunes and 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!

     


  41. How to Become a Warrior Dad with Curtis Jackson

    February 8, 2018 by Ben Brown

    Being a dad is tough. There’s the pressure of needing to provide for your family while at the same time providing for yourself. If you’re interested in learning how to become a better husband, father, mentor, business owner or really just a productive member of society, definitely check out my podcast with Curtis Jackson.

     

    Curtis is the co-owner of Jackson Strength in Solana Beach, CA. Jackson Strength is a premier fitness facility specializing in helping youth volleyball and baseball athletes get strong, stay healthy, and achieve their athletic dreams.

     

    Additionally, Curtis is the founder of the Warrior Dad Coaching Program aimed at helping dads reclaim their health, vitality, and athleticism through nutrition, fitness, and mindset training.

     

    I want to help dads be the person that they want their kids to end up being and a lot of that is mindset. It’s how do we react to rough situations? How do we speak? What is our vocabulary? Is there a lot of ‘I can’t, I can’t, I can’t’ or is there a lot of ‘I’ll figure that out, I’ll figure that out, I’ll figure that out?’ What we say, what we do, all these things are trickling on down the line.

     

    Curtis is also working on a hunting academy to teach newbie hunters how to kill, gut, skin, butcher, and cook their own meat. (You can find out more about this by contacting Curtis at office@jacksonstrength.com).

     

    Curtis holds certifications from The National Association of Sports Medicine (NASM), The Poliquin International Certification Program, USA Weightlifting, and the CHEK Institute.

     

    During our interview, Curtis and I chop it up about what it means to be a good dad, particularly when it comes to providing good food for his family. We also talk about the process of creating more “oneness” with our food, environment, community, and culture. I hope you enjoy!

     

    Click the play button below to listen to the episode now.

     

     

    In This Podcast We Also Discuss:

     

    – Why hunting has become such a big part of Curtis’ life [12:58]

     

    – The importance of unplugging and getting out into the wilderness [18:04]

     

    – Curtis’ Warrior Dad Coaching Program [25:00]

     

    – The most common struggles dads deal with on a daily basis [30:36]

     

    – Why Curtis chooses to work with dads [32:13]

     

    – Curtis’ biggest strengths and weaknesses when it comes to parenting [40:08]

     

    – The benefits of intermittent fasting and time-restricted eating [43:40]

     

    Follow Curtis Jackson Here:

    office@jacksonstrength.com

    Jackson Strength

    Instagram

    Facebook

     

    Want to learn more about Jackson Strenght? Check out my awesome interview with Curtis’ wife Krystal Jackson. During our podcast, we talk about what it means to be a “forever athlete,” the importance of stepping outside your comfort zone, and more.

     

    If you enjoyed this episode, head on over to iTunes and 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!

     


  42. The Caveman Principle that Keeps us Fat with Luke Tulloch

    January 11, 2018 by Ben Brown

     

    If you’re interested in getting fitter, leaner and stronger in a healthy and manageable way or if you’re a fitness trainer curious about improving your program design to attain better client results, then you will learn a ton of quality information from my podcast with Luke Tulloch.

     

    Luke is a personal trainer with 10+ years of experience and a strong background in exercise physiology and neuroscience. Currently, Luke is a coach at Lucid Health Coaching located in Sydney, Australia, where he combines his personal experience as a powerlifter, bodybuilder and rugby player with his science background to provide clients and trainers with safe and fast results. In addition to training the general population, Luke also trains trainers in the art and science of effective coaching.

     

    It’s happening more and more in the Instagram age where you want to come out of a session feeling like you’ve just been beaten to the ground because that’s a mark of a good training session. But, what you have to think about is that there is a goal with your training and the goal is not to be tired at the end. The goal is to be better.

     

    During our extremely informative interview, we talk about metabolism and energy constraints, supplementation, protein goals, protein energy pathways and meal frequency for weight loss. I guarantee you won’t want to miss this, especially if you’re a coach or trainer.

    Click the play button below to watch on YouTube.com

     

     

    Or, click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    – Common daily struggles people tend to have with respect to nutrition and exercise [[10:19]]

     

    – The caveman principle and how the perception we need to exercise for a certain amount of time to burn more calories may not be the right way to lose weight [[12:52]]

     

    – Triage theory and how it pertains to stress and energy [[21:23]]

     

    – The difference between the sympathetic and parasympathetic nervous system and the relationship to exercise recovery [[23:21]]

     

    – How trainers can best determine the type of training someone needs [[26:36]]

     

    – What the science says about how many meals we should be eating a day [[36:45]]

     

    – Why too many meals a day is bad for muscle growth [[39:20]]

     

    – The optimal amount of protein you want to get on a daily basis [[45:37]]

     

    – The benefits of aerobic and resistance training at a cellular level [[51:54]]

     

    – Basic supplements Luke says everyone can benefit from taking [[56:11]]

     

    Follow Luke Tulloch Here:

    http://www.lucidhealthcoaching.com/

    https://www.facebook.com/LucidHealthCoaching/

    https://www.picgrum.com/user/lukelucidhealth/911094394

    Personal Trainer Education and Upskill

     

    If you enjoyed this episode, head on over to iTunes and 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!

     

    Click here to Get your Guide


  43. How to Grease the Wheels of Cognition (and Fat Loss) with Psychedelics with Craig Preisendorf

    December 21, 2017 by Ben Brown

    Are you curious about the ketogenic diet and whether or not it’s right for you? Then this podcast with Craig Preisendorf is an absolute MUST.

     

    Craig is ketogenic diet expert as well as a fitness trainer and nutritionist for world-class MMA fighters.

     

    Craig’s interest in fitness began when he was 10 years old and continued when he joined U.S. Marine Corps. After gaining 40 lbs of fat at boot camp and leaving the military in worse shape than he entered, Craig realized there was something fundamentally wrong with the way people were being trained. This experience propelled Craig to learn as much as he could about fitness and nutrition.

     

    Following the Marines, Craig became an amateur bodybuilder. However, after just three shows and poor training advice, Craig found himself in the emergency room where he almost died of full-body paralysis. It was then that Craig became interested in learning everything there is to know about the ketogenic diet.

     

    Being in full keto cognitively is like night and day. It feels like you’re slightly micro-dosed on LSD all day. Keto feels like that level of clarity. It’s just pure energy.

     

    Now Craig uses his knowledge of training and nutrition to help coach elite athletes and get them in the best shape of their lives. Additionally, Craig created The Superhero Makers where he combines biohacking and ketogenic strength and conditioning training to help people release their superhero alter ego.

     

    Craig and I had a fantastic conversation about his experiences in the military, all the mistakes he made as a bodybuilder, his passion for the ketogenic diet and his unconventional approach of using nootropics and psychedelics to improve mental clarity and fitness performance in himself and his clients. This is a really captivating interview that will certainly keep you entertained.

     

    Click the play button below to watch on YouTube.com

     

     

    Or, click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    In This Podcast We Also Discuss:

     

    -How getting kicked out of the house motivated Craig to join the Marine Corps [[5:38]]

     

    -Craig’s big “aha” moment in the marines [[7:17]]

     

    -The biggest bodybuilding mistakes Craig made that almost killed him [[11:00]]

     

    -What attracted Craig to the ketogenic diet [[15:03]]

     

    -Who should consider trying a keto diet [[23:11]]

     

    -How going full keto is like tripping on LSD [[24:27]]

     

    -Who should avoid a ketogenic diet [[26:53]]

     

    -The most important things you need to know before trying any type of diet [[30:09]]

     

    -Craig’s interested in nootropics and how he created the supplement LUCID [[35:32]]

     

    -What nootropics are and the safest way to use them for improved brain function [[41:25]]

     

    Follow Craig Preisendorf here:

    http://www.superhero-maker.com/

    https://www.facebook.com/TheSuperheroMakers/

     

    Check out my comprehensive Beginner’s Guide to the Ketogenic Diet to learn more about the science behind the ketogenic diet and how to get started.

     

    If you enjoyed this episode, head on over to iTunes and 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!

     

    Click here to Get your Guide


  44. Are You at a Nutritional Breaking Point? – 3 Proven Tips to Overcome Overwhelm

    December 15, 2017 by admin

    You’ve probably started seeing it already: The “How to Crush Your New Year Goals” articles, videos and rants on social media. And if you’re anything like me, you’ve been down this road many, many times before saying to yourself, “THIS is going to be the year I [fill in the blank]”.

     

    “Get healthy”

    “Lose weight”

    “Get in shape”

     

    You know the drill…

     

    Invariably, you’ll end up feeling frustrated and defeated by yet another failed diet plan or wasted gym membership. But what if I told you that the vicious cycle of dieting and exercise isn’t your fault?

     

    The fault lies in our perception that we need to “start over.” However, I’m here to tell you that the whole “new year, new you” concept, especially as it pertains health and fitness, is straight up nonsense.

     

    Failure is Inevitable

     

    It’s almost impossible to NOT fail.

     

    As much as I’d love to unravel 38 years of poor nutrition habits, muscle imbalances, mindset blocks and emotional baggage virtually overnight, IT JUST AIN’T GONNA HAPPEN…At least not with the typical uber restrictive diet plans that we’re led to believe are necessary to achieve any semblance of success.

     

    We all want a quick fix that, if I can be perfectly honest with you here, doesn’t exist, despite the media constantly suggesting that it does with article titles like:

     

    “Blast Belly Fat – The Easy 4-Week Plan”

    “A Flat Belly in 14 Days – Our Easiest Food and Fitness Plan, Ever”

    “Lean Muscle Fast – Beach Body in 60 Days”

     

    You get the idea.

     

    I’ve been in the fitness and nutrition industry for going on 15 years and subscribed to numerous “fad diet” plans myself. I can tell you that they all work — at least for a while — until reality sets in.

     

    That really long and stressful day…

    The work party…

    The vacation…

    You know what I’m talking about.

     

    This is the wrong way to create lasting change.

     

    Here are 3 effective and time-tested tools to overcome the Nutritional Overwhelm that often accompanies this time of year so that you can FINALLY feel like you’re in control of your body.

     

    1. Identify Your Limiting Factors

     

    This is possibly the most important question I ask any potential client when we speak for the first time: “What are 1-2 things that are potentially getting in the way of you achieving your goals?”

     

    The most common responses are (sometimes these take some hashing out in order to identify):

     

    1. Time – This is actually a bullshit answer, but still valid because we all feel this way. We just haven’t prioritized things appropriately, YET.

     

    2. Social Support – You’re hanging out with the wrong people and/or your loved ones are (hopefully unintentionally) sabotaging your goals.

     

    3. Stress – Work/family/emotional stress is causing you to overeat and/or affecting other health-related factors like sleep, digestion, weight loss, etc.

     

    Let me give you a quick example:

     

    Beth wants to lose weight but is sick and tired of the rollercoaster dieting that she’s experienced her whole life. She wants a realistic nutrition plan that doesn’t make her feel like she has to be so restrictive all the time.

     

    Her common pattern is to start a plan, like paleo, keto, or tracking macro’s, and do great for the first 2-3 weeks in which she experiences pretty good weight-loss progress. However, invariably there comes a “bad” day, be it stress, vacation, or a night out, that causes her to say “screw it”, followed by guilt and an unwillingness to continue with her diet plan.

     

    Beth works in her dad’s business and they have an office suite with 20 employees.

     

    Generally, Beth makes pretty good nutrition choices and exercises, but through our conversation, we noticed that while her week starts with great nutrition choices and structure, by Wednesday afternoon or Thursday her “willpower” has been thoroughly depleted as stress levels are constantly high. She finds herself searching out that mid-afternoon snack (even though she’s not hungry), especially when they frequently have cakes and cookies on hand.

     

    This starts the inevitable cascade of poor nutrition decisions through the weekend with a “screw it, I’ll start again Monday” attitude.

     

    Sound familiar to you?

     

    We established that a major limiting factor for Beth is the types of foods that are on hand in the office, i.e. cakes, cookies, etc. Sure, it’s easy looking to simply tell her to avoid them, but the reality is that it can be similar to telling an alcoholic with booze in the house to “just say no.” NOT REALISTIC.

     

    The Importance of Identifying Limiting Factors

    So why does this matter?

     

    Because by identifying this “limiting factor”, i.e. the office sweets, we now have a couple of pretty valuable places to start that can make a huge impact towards her weight-loss goals WITHOUT making her feel overwhelmed and restricted.

     

    1. Get the cakes out of the office. Fortunately for her, she has direct control over the types of foods that are brought in, so that’s a no-brainer. For others, they may not be so lucky. It could be as simple as avoiding the “break room” altogether.

     

    2. Pack a healthier snack so that when the snacks are present and willpower is low, she has a better option to choose from, like a piece of fruit OR opting for a walk

     

    3. We also established that the cravings were merely a stress response and not hunger. Her body is telling her that she needs to take a break, which is where a 5-10 minute walk outside or some guided breathing exercises can help form a new routine rather than turning to sweets.

     

    By eliminating this daily afternoon sweet snack, we’re easily reducing her caloric intake by 200 calories, which in and of itself can stimulate weight loss. BUT, more importantly, we’re also helping empower her to stay confident and in control of her nutrition decisions. This way she’s going to be more likely to make better decisions from meal to meal, even through the weekend, whereas she normally would have “fallen off the wagon,” so to speak.

     

    Pro-tip: Identify 1-2 limiting factors you have high confidence you can change and start there, rather than trying to change everything all at once.

     

    2. STOP Searching for Answers Online!

    With thousands upon thousands of articles and videos online (and billions of $$$ to be made in the fitness industry) there’s no lack of “experts” working to get their piece of the pie.

     

    What this means for you, the innocent bystander, is that unfortunately you probably can’t trust the majority of the keyboard warriors claiming to have the next “perfect diet plan”.

     

    And don’t even get me started on Instagram: The holy grail of bullshit, fitness pro, “celebrity trainer” wanna-be’s.

     

    What You Need to Look for Instead

     

    Find someone (with at least a degree or two in some area of health/fitness) that you resonate with. Look for someone who speaks to you and your desires. If all you want to do is improve energy and sleep better, than a physique coach touting killer 6-pack abs isn’t going to be the right fit.

     

    How realistic are their guidelines? Despite the fact that the ketogenic diet is all the rage, if you don’t know the difference between a protein and a carb and haven’t had a home-cooked meal since the 90’s, then that might be an aggressive first step… And that’s OK. Accept it and start slow.

     

    Check for evidence of ACTUAL results. Before and after pics, testimonial videos, comments and communication in article posts, etc. Ask yourself, do they actually do what they say they do?

     

    Pro-tip: It’s easy to get lost in the sea of online weight-loss information and experience “Paralysis by Analysis” – you have so much info that you end up doing nothing. Instead, identify with 1-2 people in the health/fitness space who you feel are speaking directly to you, who don’t make unrealistic claims and who have proven results. Spend time implementing their free information until you’re confident they’ll be a good fit, and then contact them about coaching or buying a program.

     

    3. Accept that It’s Going to Take Time (probably a lot longer than you’d like)

    If weight loss were easy, we’d all be walking around shredded.

     

    Weight loss goes far deeper than just eating less and exercising more. For most of us, emotional trauma, stress, genetics, and environment, to say nothing of our generally poor nutrition habits, influence our weight.

     

    And just like learning how to master any skill, like riding a bike, swinging a kettlebell, figuring out QuickBooks, or becoming a good cook, it’s going to take time, practice, failure, repetition, and commitment.

     

    The habits necessary to produce long-term and effective weight loss are skills that we need to nurture and reinforce, one at a time.

     

    Pro-tip: Regardless of your goal, give yourself 6 months to a year, minimum.

     

    My Take-Away

     

    It has taken a lifetime of both good and bad habits to get you where you are today and, unfortunately, there’s no Easy Button to make those bad habits disappear, despite what we see in the media.

     

    Keep that in mind as you start to see all of the hyped up “New Year, New You” weight-loss plans hitting your Facebook feed.

     

    You don’t need a new you. You’re perfect in all of your imperfection. But you likely just need to start practicing some better habits. This starts with appreciating all the things you’re doing well, followed by just a couple of things you could be doing better. That alone is often the first step in long-term success.

     

    It takes longer to reach sustainable weight loss than you think. You’re bound to encounter a lot of bright, shiny objects along the way that will temp to throw you off track. However, it’s important not to lose sight of the goal at hand.

     

    When you look back a year from today you’ll be glad that you started now.

     

    And if you need any help in your journey, just let me know and let’s talk about how I can support you.

     

    Here’s my email: ben@bslnutrition.com

     

     

     


  45. Learning the Skills for Effective Eating with Josh Hillis

    December 14, 2017 by Ben Brown

    If you’re interested in losing weight or you’ve tried diet after diet without success, then this podcast with Josh Hillis will give you the nutrition skills you need to get effective results.

     

    Josh began in fitness as a personal trainer and kettlebell instructor, but over the years discovered that nutrition and eating habits are the real keys to getting clients the results they want.

     

    The habits that most of America has actually makes people way hungrier than they need to be. All these skills are skills that will make you feel more full and satisfied so that you eat less calories.

     

    Josh is the Chief People Officer for One By One Nutrition, c0-author of Fat Loss Happens on Mondayan item writer for NASM CPS and PES Exams, a food habits columnist for Strength Matters Magazine and a regular speaker at Strength Matters Summit and Elite Fitness Performance Summit.

     

    In our amazing and enlightening discussion, we talk about the idea of skills-based nutrition and how it ties in with energy and weight loss. I learned so much in this interview and I’m positive you will, too.

     

    Click the play button below to watch on YouTube.com

     

     

    Or, click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    We Also Discuss

     

    – The 5 core eating skills people need to implement to successfully lose weight [[7:13]]

     

    – How to shift people’s mindset away from rule-based meal plans to a more flexible belief system [[11:43]]

     

    – Josh’s pro tip for trainers and coaches to help their clients succeed [[15:30]]

     

    – The most common emotions that sabotage weight-loss efforts and how to overcome them [[16:52]]

     

    – How to create the right environment for weight-loss success [[24:10]]

     

    – How relationships sway our behavior and the value of community [[28:43]]

     

    – Why Josh believes you shouldn’t keep a food journal [[31:42]]

     

    – The similarity between eating and playing a musical instrument [[36:16]]

     

    – Whether the quantity or quality of the food is most important for weight loss [[41:49]]

     

    Follow Josh Hillis here:

    https://www.facebook.com/onebyonenutrition/

    https://www.facebook.com/groups/joshhillisbackstage/

    onebyonenutrition.com

     

    To learn more about habit-based nutrition and weight loss, check out my interview with One By One Nutrition Chief Science Officer Georgie Fear, RD, CSSD.

     

    If you enjoyed this episode, head on over to iTunes and 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!

      


  46. Why Least Mode NOT Beast Mode is the Key to Long-term Health with Luke Leaman

    December 7, 2017 by Ben Brown

    Whether you’re a personal trainer, coach, health professional or you’re looking to hire a personal trainer, this podcast with Luke Leaman will be incredibly beneficial for you.

     

    Luke is highly respected in the strength and conditioning field. He is the co-founder of Muscle Nerds, an online and personal training development business. Muscle Nerds helps teach coaches, trainers and health professionals the critical thinking skills and tools they need to implement with their clients to get long-term, effective results.

     

    The goal of Muscle Nerds is to attract like-minded coaches who truly care about their clients. Luke prides himself on spreading the knowledge that every client should be treated as an individual.

     

    The art of coaching is not to fit clients into the box you think they should fit it. It’s to fit your training and customize it.  That’s why we call it personal training. You want to personalize the training around what that client can actually do and then you also want to fit it around certain types of metrics that go above and beyond what they look like.”

     

    Additionally, Luke is an experienced powerlifter and a former lead instructor for Poloquin Group.

     

    During this podcast, we chop it up about stress management, dogmatic beliefs in the fitness industry, his unique blend of both strength training and aerobics and his current perspective of what it takes to be a good fitness coach.

     

    Click the play button below to watch on YouTube.com

     

     

    Or, click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    We Also Discuss

     

    – The main drivers behind why people are getting fat, sick and fatigued [[3:29]]

     

    – How the fitness industry is focused too much on $$$ and the need to train the trainer [[6:32]]

     

    – A surprising connection between stress and nighttime bathroom breaks [[10:44]]

     

    – Heart rate variability and the best ways to manage stress [[16:15]]

     

    – Luke’s unique way of combining cardio and heavy training for long-term results [[21:12]]

     

    – The Least Mode philosophy and a sample plan for achieving success [[25:37]]

     

    – Why it’s critically important to eat instinctively and allow yourself to feel hungry [[30:40]]

     

    – The movie that spurred Luke’s interest in health and fitness [[36:55]]

     

    – Qualities people should look for when hiring a personal trainer[[42:17]]

     

    – Luke’s favorite health apps of all time [[45:12]]

     

    – The idea of the “coffee nap” and the importance of afternoon siestas [[51:22]]

     

    Follow Luke Leaman here:

    http://www.musclenerds.tv/

    https://www.facebook.com/groups/musclenerdsinc/

    zoe@musclenerds.net

    info@musclenerds.net

     

    If you enjoyed this episode, head on over to iTunes and 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!


  47. Using the Overflow Effect to Create Positive Action and Change Lives with Nick Holt

    November 30, 2017 by Ben Brown

    If you’ve been uncomfortable in your life, uncomfortable in your job or you feel like you need to make a change but you don’t know what to do, then I think this interview with Nick Holt, NASM-CPT, is going to resonate with you.

     

    Nick is a personal trainer, nutritionist, surfer, and entrepreneur who’s passionate about educating and motivating others to live healthier, more joyous lives.

     

    When you find something that you really enjoy doing and you’re doing it out of joy and getting in a flow state where you’re in the present moment, that just transfers so much more mental clairty and you literally have more energy. It’s using that to fuel your life versus to drain your life.

    After six years in the corporate finance world, Nick decided to trade his regular 9-5 job and move to Costa Rica to pursue his passion for fitness and surfing. There, he created Nick Holt Fitness, a fitness and personal training business. He also founded Saltwater Fit, an online fitness and lifestyle brand where he uses principles of surfing, yoga, and strength training to get people fit.

     

    We had a great conversation about following your dreams and the importance of stepping outside your comfort zone.

     

    You’re not going to get stronger or bigger if you’re not a little uncomfortable. It’s when you’re comfortable in your training that you don’t really get results.

     

     

    Click the play button below to watch on YouTube.com

     

     

    Or, click the play button below to listen to the episode now.

     

     

    Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes.

     

    We Also Discuss

     

    – The impetus for Nick quitting his corporate job [[3:21]]

     

    – Why working on the beach may not be all it’s cracked up to be [[7:18]]

     

    – Why it’s important to put yourself in uncomfortable situations [[10:15]]

     

    – How Nick’s vision of health has changed over time [[14:01]]

     

    – The overflow effect and the importance of bringing joy into whatever you do [[17:59]]

     

    – The biggest excuses people have for not prioritizing their health and fitness [[20:55]]

     

    – What it’s like training tourists [[27:14]]

     

    – Nick’s best advice for someone who’s miserable with his/her job or career [[36:15]]

     

    Follow Nick Holt here:

    http://www.nickholtfitness.com/

    https://saltwaterfit.com/

    https://www.facebook.com/betterbikinibum/

     

    If you enjoyed this episode, head on over to iTunes and 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!

     

    Click here to Get your Guide


  48. The Science and Art of Strength with Stéphane Cazeault

    November 23, 2017 by Ben Brown

    If you’re a personal trainer, working with a personal trainer or are doing any kind of resistance training, then you’re going to want to tune into to this podcast with renowned strength trainer Stéphane Cazeault.

     

    Stéphane has spent the last 20+ years perfecting his work as a strength coach. During his career, he’s personally trained professional athletes in football, baseball, and hockey. Additionally, Stéphane is the founder of KILO Strength Society located in Huntington Beach, California, where he offers PRIMEIGHT Group Strength Training and one-on-one coaching to the general population.

     

    At KILO Strength he also provides continuing education for strength coaches and personal trainers to further their knowledge of program design, periodization, hypertrophy, body composition and sports performance. Stéphane also recently published his first book 66 Strategies to Program Design.

     

    Stéphane’s passion for program design is unmatched by anyone in the industry. In this podcast, we talk about the benefits of strength training as it pertains to fitness, fat loss, muscle gain and overall health and longevity, Stéphane’s unique approach to strength training and how he created a group strength training environment that appeals to the general population.

    We Also Discuss

     

    – How the He-Man action figure sparked his interest in strength training [[3:52]]

     

    – Stéphane’s journey into training professional athletes [[6:35]]

     

    – Why the younger generation is more interested in strength training than the baby boomers [[10:52]]

     

    – Qualities of a good strength training program that everyone needs to know [[13:46]]

     

    – Steps Stéphane takes to ensure that his clients don’t get injured [[19:35]]

     

    – Common misconceptions about strength training [[23:40]]

     

    – Physiological benefits of strength training that go beyond muscle growth [[25:36]]

     

    –  How Stéphane’s struggle with weight ultimately influenced his success as a strength coach [[33:00]]

     

    – The PRIMEIGHT system and what it stands for [[37:09]]

     

    Click the play button below to watch on YouTube.com

     

     

    Or, click the play button below to listen to the episode now.

     

     

    Follow Stéphane Cazeault Here:

    http://www.kilostrengthsociety.com/

    https://www.facebook.com/stephane.cazeault

    https://www.instagram.com/kilostrengthsociety/

     

    You can purchase a copy of Stéphane’s book here.

     

    Click here to Get your Guide


  49. How to Reverse Gut Imbalances, Insomnia, Low Libido, Fat, and Fatigue Issues with Rich Jacobs

    October 26, 2017 by Ben Brown

    Do you suffer from digestive problems, low libido, fat or fatigue issues? This podcast with Rich Jacobs will be immensely helpful for you.

     

    Rich Jacobs is a functional diagnostic nutrition practitioner and former collegiate strength and conditioning coach.

     

    In his mid-thirties, Rich suffered from G.I.L.F.F. (Gut, Insomnia, Low Libido, Fat, and Fatigue). Despite numerous doctor visits and unhelpful prescriptions, he quickly learned that modern medicine with pharmaceuticals couldn’t help him heal. That’s when he decided to “own his health” and turned to functional medicine.

     

    Through functional diagnostic testing, Rich figured out the root cause of his problems, stage three adrenal dysfunction. With a combination of supplements, stress reduction techniques, diet, and exercise, Rich was able to heal from the inside out. Now, he’s helping bodybuilders and athletes do the same so that they can feel great, look amazing, and perform their best.

     

    I think we really need to as a society work on the perception of stress.

    In This Episode, We Discuss

     

    – What it means to be a functional medicine practitioner [[4:08]]

     

    – Why he prefers to work with bodybuilders and athletes [[6:16]]

     

    – His own experience with GILFF issues and how he overcame them [[7:17]]

     

    – How processed foods are sabotaging your health [[15:21]]

     

    – How Rich is able to identify the root cause of health problems [[16:50]]

     

    – The most common health problems that Rich sees [[18:46]]

     

    – Rich’s 5 pillars of healing [[19:49]]

     

    – Why women, in particular, should do strength training [[24:59]]

     

    – The biggest nutrition mistakes you’re likely making [[27:56]]

     

    – 3 basic phases of adrenal dysfunction and how to address them [[32:37]]

     

    – Rich’s expert tips for reducing stress [[36:22]]

     

    Click the play button below to watch on YouTube.com

     

    Or, Click the play button below to listen to the episode now.

     

     

    Follow Rich Jacobs here:

    myhealthdetective.com 

     

    Click here to Get your Guide


  50. A Beginner’s Guide to the Ketogenic Diet

    October 6, 2017 by Ben Brown

    Get the facts about the ketogenic diet and find out if it’s right for you.

    A Beginner’s Guide to the Ketogenic Diet

    Over the last few years, we’ve seen a massive increase in popularity surrounding the ketogenic diet. In this post I’m going to discuss:

     

    1. What the ketogenic (keto) diet is

    2. What it means for the body to experience ketosis

    3. Health benefits associated with the ketogenic diet

    4. Tips for starting a ketogenic diet

    5. Sample ketogenic meal plans and snack options

     

    What Is the Ketogenic Diet?

    What Is the Ketogenic Diet?

     

    The keto diet is a very strict low-carbohydrate, high-fat diet (similar to the Atkins diet).

     

    For example, most Americans consume around 50% carbs, 15% protein and 35% fat. A ketogenic diet, however, is somewhere around 5% carbs, 20% protein and 75% fat.

     

    Based on a 2000 kcal/day nutrition plan, this would equate to roughly 20g or less of net carbs (total dietary carbs minus total fiber), 100g of protein and the remainder of your calories from fat sources (166g). 

     

    The point of a keto diet is to starve the body of carbs and overload it with fats instead to jumpstart fat burning. This process is called ketosis.

     

    Understanding Ketosis

    Understanding Ketosis

    Most of us are used to consuming a moderate to high-carb diet. In this case, carbs are converted to glucose to supply the body with energy that can either be immediately used or stored in our muscles and liver.

     

    When we switch over to a low-carb, high-fat diet for an extended period of time the body stops being able to rely on glucose as fuel and starts to rely on ketones instead. Ketones are the metabolic byproduct of breaking down fat in the liver for fuel.

     

    Once the body shifts to utilizing ketones as a primary fuel source, you’re body is in a state of ketosis.

     

    Types of Ketogenic Diets

     

    There are four main types of ketogenic diets:

     

    1. Standard Ketogenic Diet (SKD): This is the typical low-carb, moderate protein, high-fat diet I mentioned above. It usually consists of eating 5% carbs, 20% protein and 75% fat.

     

    2. Cyclical Ketogenic Diet (CKD): Gaining popularity in the 90’s by Mauro Di Pasquale (The Anabolic Diet), CKD is the keto diet of choice for bodybuilders and elite athletes. The reason being that, unlike a SKD (high fat, moderate protein, low carb) it allows for short periods (2 days a week) of high-carb, high protein, and low fat. These high-carb (“re-feed” ) days are meant to resupply glycogen stores in order to improve strength and performance. CKD is a much more realistic way for those looking to get the benefits of a keto diet while still being able to “carb up” on weekends.

     

    3. Targeted Ketogenic Diet (TKD): Similar to CKD, TKD allows you to eat small amounts of fast-digesting carbs around your workout.

     

    4. High-Protein Ketogenic Diet: This version of the keto diet is very much like the SKD, except it includes a higher ratio of protein and a lower ratio of fat. The macros are typically about 5% carbs, 35% protein and 60% fat.

     

    Health Benefits of Ketogenic Diet

     

    There are a number of different health benefits to eating a keto diet. I’m going to touch on four in particular.

     

    Ketogenic Diet Benefit #1: Weight Loss

    Ketogenic Diet Benefit #1: Weight Loss

    Weight loss/fat loss is the most popularized benefit of a ketogenic diet. There are a couple of reasons for this.

     

    Firstly, eating a keto diet doesn’t spike insulin. The reason being that the body isn’t converting carbs into glucose. This creates an optimal environment for burning fat.

     

    Secondly, fat has more calories than protein and carbs. As a result, you feel full faster and for a longer period of time without the need to count calories and track food. This can help reduce meal frequency and snacking throughout the day, ultimately leading to a total daily caloric reduction.

     

    Thirdly, eating keto mimics the same effects on the body as intermittent fasting (IF) in that it causes metabolic and hormonal changes that lead to fat loss without actually having to fast.

     

    One randomized control trial found that healthy women who ate a ketogenic diet lost twice as much weight over a six-month period as those who ate a low-calorie, low-fat diet.

     

    Similarly, a meta-analysis of randomized control trials found that participants who ate a very low-carb ketogenic diet achieved greater weight loss than those who ate a low-fat diet. The results therefore suggest that a keto diet may be a great long-term weight-loss tool against obesity.

     

    Ketogenic Diet Benefit #2: Reverse Type-2 Diabetes

    Ketogenic Diet Benefit #2: Reverse Type-2 Diabetes

    If you are suffering from type-2 diabetes or are pre-diabetic, eating a ketogenic may prove to be extremely beneficial. The reason for this is simple.

     

    When we eat carbs, they are broken down into glucose which elevates blood sugar levels. The body responds by producing insulin to bring glucose into the cells for energy or energy storage. By cutting out or severely limiting carbohydrates, blood sugar naturally remains low and there is no longer a need for insulin.

     

    One study of 84 people suffering from both obesity and diabetes found that a low-carb ketogenic diet was more effective at improving glycemic control over a 24-week period than a low-glycemic index diet.

     

    Another small study found that obese patients with type-2 diabetes who ate a ketogenic diet for two weeks improved insulin sensitivity by 75%.

     

    Even more impressive, a study of 21 patients with type-2 diabetes found that 7 out of the 21 patients were able to completely stop all diabetes medication following switching to a ketogenic diet.

     

    Ketogenic Diet Benefit #3: Improved Mental Focus

    Ketogenic Diet Benefit #3: Improved Mental Focus

    Because the brain functions well on ketones, one of the primary benefits of a ketogenic diet is improved brain function, cognition, and focus. Here’s why.

     

    Omega-3 and omega-6 fatty acids are crucial for optimal brain health and function. However, we have to obtain these fatty acids from food sources. Therefore eating a ketogenic diet, which is high in healthy fats, helps maintain the proper balance of fatty acids.

     

    Additionally, the brain uses ketones to generate adenose triphosphate (ATP). ATP is a molecule that carries energy within your cells. The more ATP, the more energy there is available to the brain, resulting in better cognitive function.

     

    Ketones also allow the brain to more efficiently process excess glutamate (a vital neurotransmitter for stimulating the brain) to GABA or gamma-aminobutyric acid (the main neurotransmitter for reducing brain activation). This, in turn, helps decrease extra neurons from firing in the brain, thus leading to improved focus.

     

    Studies also link a keto diet with improved brain function in Alzheimer’s patients, people suffering from traumatic brain injury and Parkinson’s disease patients.

     

    Ketogenic Diet Benefit #4: Treating Epilepsy

    Ketogenic Diet Benefit #4: Treating Epilepsy

    Most notably, the ketogenic diet is a very effective means of mitigating seizures in epileptic patients. In fact, the keto diet was originally developed to treat kids with drug-resistant epilepsy.

     

    Numerous studies over the last 60+ years confirm that a high-fat, extremely low-carb diet minimizes, if not eliminates, epileptic seizures due to the fact that it mimics the effects of fasting. Fasting triggers biochemical changes to nerve cells preventing the brain cells from over firing, which is the cause of seizures.

     

    Additionally, there is evidence linking a keto diet to help treat cancer, heart disease, polycystic ovary syndrome (PCOS) and acne.

     

    What to Eat on a Keto Diet

     

    What to Eat on a Keto Diet

    Before you switch to a ketogenic diet, it’s beneficial to know which foods are best to consume and which ones are the worst. Here is a comprehensive list to make the switch to keto easier for you.

     

    Foods to Eat/Drink

     

    • Water

    • Coffee

    • Tea

    • Meat

    • Fatty fish (salmon, mackerel, trout, tuna)

    • Eggs

    • Leafy greens

    • Vegetables that grow above ground

    • High-fat dairy

    • Nuts

    • Seeds

    • Avocados

    • Berries

    • Coconut oil

    • Butter

    • Heavy creams

    • Low-carb sweeteners

     

    Foods/Drinks to Avoid

     

    • Soda

    • Sugar-sweetened beverages

    • Grains (wheat, corn, rice, cereal)

    • Sugar (including honey, maple syrups, agave nectar)

    • Fruit (except berries)

    • Tubers (potato, sweet potato, taro, jicama)

    • Root vegetables (beets, carrots, parsnips)

    • Unhealthy fats (mayo, processed vegetable oils)

    • Sugar-free diet foods (as sugar alcohols can negatively affect ketosis)

    • Beans

    • Legumes

     

    Pro Tip: Because the keto diet involves significantly higher fat intake, and because of the recently popularized “bulletproof diet,” it’s becoming popular to add high-fat foods like MCT oil and butter to morning coffee. While this can be a beneficial way to keep fat intake higher, it’s also an easy way for people to over-do their daily caloric intake. Consider this: 1 tbsp of butter and 1 tbsp of MCT oil are equivalent to 30g of fat and 270 calories. For most people, that can equate to 10% of their daily caloric intake. Additionally, that’s a big chunk of calories with very little nutritional value. Two to three whole eggs with sautéed spinach, for example, could be a calorically equivalent meal, but contributes far more nutritional value.

     

    Sample Ketogenic Diet Meal Plan (approximately 2,500kcals)

    Sample Ketogenic Diet Meal Plan - Healthy food. Salad plate with colorful tomatoes, chicken breast and avocado

    Breakfast: 3-4 whole eggs with sautéed spinach cooked in butter or coconut oil and 2-3 slices of bacon

     

    Lunch: Large green salad with artichoke hearts, avocados, 3-4oz Brie cheese topped with olive oil and apple cider vinegar and 4-6oz grilled chicken thighs

     

    Dinner: 4-6oz hamburger, roasted broccoli with bacon and onion topped with cheese

     

    Pro Tip: If you’re hungry snack on nuts, seeds or full-fat cheeses (i.e. Brie or goat cheese, assuming you’re able to tolerate dairy). However, we tend to suggest sticking to a solid 3-4 meals per day. Usually, with the increase in fat intake, you will experience significantly reduced hunger and cravings, which also makes snacking an afterthought.

     

    Tips for Starting a Keto Diet

     

    Switching to a ketogenic diet doesn’t have to be overwhelming. Here are some tips to help you get the best results possible.

     

    1. Keep hydrated. Aim to drink at least six to eight 8oz glasses of water a day. That number will go up depending on your level of exercise.

     

    2. Incorporate intermittent fasting. This is more for if you’ve hit a weight-loss plateau, but it is a great way to help burn more fat and boost your energy levels.

     

    3. Exercise. Working out induces rapid increases the expression of GLUT4 (a molecule that transports sugar from the bloodstream and stores it as glycogen in the muscles and liver), glucose transport capacity and insulin-stimulated glycogen storage in the muscles. This is beneficial because it allows your body to handle more carbs without the body storing it as fat. Exercise also helps balance blood sugar and improves the body’s ability to maintain ketosis.

     

    4. Include supplements. I recommend taking a multivitamin/multimineral as well as digestive enzymes, including ox bile for those who may not be able to digest fats very well.

     

    5. Plan ahead. A little bit of meal planning/prep can go a long way and reduce the stresses of coming finding foods that fit within your diet. You’re also more likely to stay on track with your diet if you have your food prepared ahead of time.

     

    6. Track what you eat. Keeping track of the macronutrients can help ensure that you’re eating the proper ratio of protein, carbs, and fat to reach and maintain ketosis.

     

    7. Make keto-friendly choices while eating out. Typically, this would be a piece of protein accompanied by some veggies and healthy fats (butter, olive oil, avocado). For example, at a fast food restaurant a cheeseburger with a lettuce wrap in place of a bun and no French fries. At a nice restaurant, it may be a small steak with cheesy cauliflower and/or a salad with olive oil-based dressing.

     

    Who Shouldn’t Do a Keto Diet

    Who Shouldn’t Do a Keto Diet

    The ketogenic diet is a very good option for people who are obese/overweight (or want to lose weight), diabetic/prediabetic or generally want to improve health. However, it isn’t the best option for everyone.

     

    I don’t recommend keto for athletes unless they have 6 months to 1 year to allow for appropriate adaptation to occur. Otherwise, they may not be able to effectively produce explosive energy in their given sport due to the lack of glucose and the role it plays in short-term energy system demands. This is applicable for virtually all sports, with the exception of ultra-endurance athletes who may benefit immediately from a ketogenic diet.

     

    Pro Tip: Ketones are not an optimal fuel source for short bouts of high-intensity exercise. Therefore, if you decide to try a keto diet it may be more beneficial to adjust to a more aerobic-based and/or lower-intensity type of training.

     

    Downsides of Keto Diet

    Downsides of Keto Diet

    While the ketogenic diet is considered safe for healthy individuals, it does take some time for the body to adapt to the replacement of carbs with more fats. People refer to this process as the “keto flu.” Symptoms include lethargy, lack of focus, hunger, nausea, stomach discomfort (cramps, constipation), poor exercise performance and sleep problems.

     

    One way to help minimize these symptoms is to start off by eating a low-carb diet for a few weeks to help get your body used to burning fat for energy. Then you can consider severely limiting or fully eliminating carbs.

     

    Additionally, the keto diet can change your body’s mineral balance. You can limit this imbalance by adding salt to your meals or supplementing with electrolytes sodium, potassium and magnesium.

     

    My Take-Away

    My Take-Away on the Ketogenic Diet

    A ketogenic diet is a very effective diet for weight loss and can be extremely beneficial for those suffering from obesity, diabetes or metabolic syndrome. It’s also a very strong therapeutic approach for certain brain issues, cancer, and epilepsy.

     

    That being said, I think that very few people can stick to a keto diet long-term and therefore find it to be a pretty unrealistic approach to long-term healthy nutrition. The key to sustained weight loss lies in what someone can realistically manage. And while I think the keto diet can be very effective short-term and even intermittently, I have a very hard time seeing someone realistically eating this way for a significantly prolonged period of time.

     

    Now, if you are interested in trying a keto diet and seeing how you feel, you are open to change and have a good understanding of macros, then, by all means, give the keto diet a shot. Who knows, you may find that a ketogenic lifestyle is just the plan that you’ve been looking for. That’s the beauty with nutrition, there’s no one right way, only the way the we determine is best for each of us as an individual.

     

    The last thing I’ll add is that if you don’t have a structure for your meals or a strong understanding of your protein, carb and fat intake, then this is likely not the right first step for you. Instead, you’d probably benefit the most by working to create a more consistent routine with your meal structure, making sure you’re not eating too much daily and focusing on making better food choices. When you have a stronger grasp of your nutrition then you can give the keto diet a try.

    Sources:

    1. https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets
    2. https://www.perfectketo.com/use-ketogenic-diet-productivity-mental-performance/
    3. http://drjockers.com/10-critical-ketogenic-diet-tips/
    4. https://www.dietdoctor.com/low-carb/keto
    5. https://www.ruled.me/guide-keto-diet/
    6. https://www.healthline.com/nutrition/ketogenic-diet-101
    7. http://makeyourbodywork.com/does-the-ketogenic-diet-work/