If you are chasing abs, pushing harder, overtraining, or constantly restarting your diet, this episode explains why the problem is not discipline. It's the mindset.

In this episode of the Smart Nutrition Made Simple Show, Ben Brown sits down with licensed marriage and family therapist and eating disorder specialist, Christina Hathaway, to unpack why sustainable fat loss after 40 has more to do with identity, perfectionism, and relationships than body fat percentage.

Most people say they want abs.

But what they actually want is confidence, energy, connection, and longevity.

Christina explains how high performers often bring perfectionistic, all-or-nothing thinking into fitness. That mindset can drive short-term results, but it rarely builds sustainability.

Instead of asking “How do I get leaner?” the better question becomes: “What is driving my need to prove something through my body?”

If you want strength, sustainable fat loss, and better communication in your relationships during midlife, this conversation will change how you approach fitness.

Tune in now to learn why mindset matters more than abs, how to shift from all-or-nothing to all or something, and how to build a system that actually works after 40.

Timestamps

00:00 – Why abs are not the real goal after 40

11:24 – The psychology behind weight regain

15:08 – Perfectionism and high performer burnout

19:44 – The science behind all or nothing thinking

25:44 – The brain science of motivation loss

29:31 – Ownership and unconditional permission

31:05 – Why 80% regain the weight

39:23 – What you really want beyond abs

43:40 – How fitness can test your marriage

50:44 – Asking your partner for support

1:04:11 – Setbacks as opportunities for growth

Connect with Christina Hathaway

Website: https://mindsetofmatter.com/

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

TikTok: https://www.tiktok.com/@themindsetofmatter

YouTube: https://www.youtube.com/@MindsetofMatterCoaching

Resources and Links

Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/

Learn more about Ben’s coaching program: www.bodysystems.com

Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234

Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT

Youtube - https://www.youtube.com/@bodysystemscoaching

Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

If you feel like you are constantly starting over with fat loss, trying new programs, cutting calories, overhauling your nutrition, or adding supplements, this episode explains why.

In this episode of the Smart Nutrition Made Simple Show, Ben Brown sits down with engineer and nutrition coach, Philip Pape, to break down why sustainable fat loss is not a willpower problem. It is a systems problem.

Instead of asking “What diet should I follow?” the better question is:

“What is your biggest constraint right now?”

Philip brings an engineering framework to weight loss and muscle gain. Rather than stacking more strategies, supplements, cardio, or extreme diets, he focuses on identifying the single bottleneck preventing progress.

Because if you cannot execute one foundational behavior consistently, adding more complexity will only backfire.

If you want to lose fat, build muscle, and maintain results without living in a constant dieting cycle, this conversation will change how you approach your health.

Tune in now to learn how to simplify your nutrition, identify your biggest constraint, and build a fat loss system that actually sticks.

Timestamps

00:00 – Why diets fail after 40

04:41 – The overhaul trap in weight loss

07:41 – Why high performers struggle with fat loss

09:40 – Why doing more backfires

10:42 – The constraint question explained

21:50 – The Bailout System and self sabotage

*23:07 – Knowledge versus implementation in nutrition

26:11 – Sustainable fat loss systems

29:00 – Agency versus dependency in coaching

33:24 – Social support, stress, and real life constraints

38:23 – How to stop starting over

42:59 – Building a long term fat loss framework

Connect with Philip Pape

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

Website: https://www.witsandweights.com

Resources and Links

Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/

Learn more about Body Systems Coaching: www.bodysystems.com

Subscribe to Smart Nutrition Made Simple

Apple Podcasts https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234

Spotify https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT

YouTube https://www.youtube.com/@bodysystemscoaching

Book a Free Nutrition Strategy Call

https://bodysystems.com/free-strategy-call/

What if the most powerful drug ever created is already here, and we’re not fully prepared to use it correctly?

In this episode of the Smart Nutrition Made Simple Show, Ben Brown sits down with Jay Campbell, five-time international best-selling author and leading expert in hormonal optimization, performance enhancement, and longevity science, to unpack the GLP-3 revolution.

Jay explains why Retatrutide, the newest GLP drug in development, is already being forecasted as “the greatest drug of all time” — and how it may fundamentally redefine fat loss, metabolic health, and longevity.

But this conversation goes deeper than hype.

We explore the biomedical revolution unfolding right now, how GLP-1, GLP-2, and GLP-3 drugs actually work, why most people are using them incorrectly, and the difference between strategic microdosing and reckless overdosing.

Jay breaks down:

• Why Retatrutide could potentially end obesity

• Why dosing strategy changes everything

• How GLP drugs influence appetite, inflammation, brain signaling, and metabolic pathways

• Why foundation matters more than pharmaceuticals

• The psychological and physiological implications of long-term use

• What the next decade of metabolic medicine may look like

This is not a surface-level fat loss discussion. It’s a conversation about discernment, responsibility, and how to use powerful tools without becoming dependent on them.

If GLP-3 truly represents a biomedical revolution, the real question becomes: Are we ready for it?

Tune in now to understand the science behind GLP-3, Retatrutide, metabolic optimization, and the future of human performance.

Timestamps

00:00 – Retatrutide Is GLP-3

01:12 – “The Greatest Drug of All Time?”

03:40 – GLP-1 vs GLP-2 vs GLP-3 Explained

07:15 – Appetite Suppression vs Metabolic Rewiring

12:20 – The Dosing Problem in Clinical Medicine

18:30 – Microdosing vs High Clinical Doses

22:45 – Can Retatrutide End Obesity?

26:00 – Why Foundation Still Wins: Sleep, Protein, Resistance Training

30:10 – Brain Chemistry, Addiction, and GLP Effects

34:20 – Biomarkers, Inflammation & Metabolic Health

39:50 – Rebound Weight Gain and Microdose Strategy

44:30 – The Biomedical Revolution\

47:10 – Overreach vs Optimization

52:00 – Where to Connect with Jay

Connect with Jay Campbell

1. Website: https://jaycampbell.com
2. Instagram: https://www.instagram.com/jaycampbell333

Links & Resources

Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/

Learn more about Ben’s coaching program: www.bodysystems.com

Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234

Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT

Youtube - https://www.youtube.com/@bodysystemscoaching

Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

In this episode of the Smart Nutrition Made Simple Show, I talk with Brad Clifford, founder and CEO of ELEVÉTION Health, a concierge performance company built around genomics, advanced blood work, and cellular health. Brad shares how he went from panic attacks and brain fog to rebuilding his health from the cellular level up.

We break down the two-pronged nature of health, psychological and physiological, why sleep is the ultimate force multiplier, and why no supplement, peptide, or TRT protocol can replace foundational habits. We also dive into metabolic flexibility, mitochondrial health, GLP-1 drugs, and why most people regain the weight when they come off them.

Tune in now to build a smarter, more sustainable strategy for long-term performance and longevity.

Timestamps:

00:00 – Why GLP-1 Drugs Feel So Powerful

01:44 – Episode Intro

03:26 – Who Is Brad Clifford?

07:03 – The Two Prongs of Health

08:25 – Sleep, Nutrition & Exercise Foundations

12:25 – Brad’s Health Struggles & Panic Attacks

15:30 – Genomics & Brain Chemistry

21:44 – How Elevation Differs from Typical Clinics

24:41 – Why “Stacks” Don’t Work

28:30 – Mitochondria & NAD

31:51 – Metabolic Flexibility

34:52 – Carnivore & Long-Term Tradeoffs

39:27 – Addition by Subtraction

40:00 – Sleep & Injury Risk

41:30 – Psychology of Transformation

43:00 – GLP-1 Weight Regain

46:17 – Future Casting & Identity

51:05 – UK Expansion

52:01 – Where to Connect

Connect with Brad Clifford

Website: https://www.elevetion.com

Instagram (Elevation): https://www.instagram.com/elevetionhealth/

Instagram (Brad): https://www.instagram.com/brad_clifford

Links & Resources:

Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/

Learn more about Ben’s coaching program: www.bodysystems.com

Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234

Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT

Youtube - https://www.youtube.com/@bodysystemscoaching

Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

In this episode of the Smart Nutrition Made Simple Show, I sit down with Rick, an attorney who has spent decades working at the intersection of fitness, supplements, hormones, and the law. He has represented athletes, advised supplement companies, and handled cases involving testosterone, anabolic steroids, and peptides.

If you're considering TRT, peptides, or long-term performance, this conversation cuts through the hype and focuses on the real risks and responsibilities.

Tune in now to make wiser, more informed choices as you age.

Timestamps:

00:00 – Episode Overview

01:42 – Podcast Intro

02:11 – Rick's Background

05:00 – Lawyer for the Fit and Jacked

10:00 – Defending Clients in the Supplement Industry

12:45 – Peptide Popularity and Risks

15:30 – Peptide Legal Gray Areas

19:40 – Testosterone’s Role in Health

23:10 – TRT Perception Shift

27:00 – Bloodwork vs. Symptoms in TRT

31:30 – Peptides Explained

36:10 – Clinic Safety and Quality Control

41:00 – Muscle and Strength After 40

46:20 – Training After 40

51:30 – Protein and Longevity

56:10 – Bone Health with Resistance Training

1:01:40 – Proactive Health in Midlife

1:07:30 – Final Takeaways

1:10:10 – Outro

Connect with Rick Collins, Esq.:

Website: https://www.rickcollins.com

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

Links & Resources:

1. Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
2. Learn more about Ben’s coaching program: www.bodysystems.com
3. Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
4. Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
5. Youtube - https://www.youtube.com/@bodysystemscoaching
6. Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

In this episode, I sit down with Gianluca Boldarin, also known as Coach Bold. With over 20 years of experience coaching elite athletes, he now works with high-income business owners and executives. We break down why eating less and training more stops working when stress is high, why many men under-fuel with protein and nutrient-dense foods, and why tools like TRT, peptides, and GLP-1s fall short when the basics are missing. This conversation is about building real strength, improving body composition, and staying healthy in a way that actually fits a demanding life

Tune in now for a smarter, long-term approach to training, nutrition, and performance.

Timestamp:

00:00 – What This Episode Is About

01:39 – Welcome to the Show

03:10 – Meet Gianluca Boldarin

06:20 – Why He Stopped Coaching Athletes

09:10 – Why Pushing Harder Backfires

12:00 – The Protein Problem

15:10 – The Hidden Fat Issue

18:20 – Training When Stress Is High

22:10 – Why Your Body Holds Fat

26:00 – Strength Comes First

30:10 – Why Most Men Avoid Heavy Lifting

34:40 – Muscle Loss and Aging

38:30 – The Truth About TRT and Peptides

44:00 – What TRT Actually Requires

48:30 – Sleep and Recovery Matter More

53:40 – Simple Supplements That Help

58:20 – Playing the Long Game

1:02:40 – Closing Thoughts

Connect with Gianluca Boldarin on Instagram:

1. Instagram: https://www.instagram.com/gianluca_boldrin

Links & Resources:

1. Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
2. Learn more about Ben’s coaching program: www.bodysystems.com
3. Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
4. Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
5. Youtube - https://www.youtube.com/@bodysystemscoaching
6. Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

In this episode, I sit down with Justin Harris to explain why starting with genetics removes so much of the guesswork. The body has a built-in hardware that shapes how your body responds to food, training, stress, and supplements long before habits come into play. Once you understand that framework, your decisions stop feeling random.

We walk through real examples, including why some people struggle with caffeine, vitamin D, high-fat diets, or recovery even when they are doing the right things. These patterns are not random, and they are rarely about effort.

We also cover when genetic testing actually makes sense and why it works best once the basics are already in place. If you want fewer guesses and better decisions around training, nutrition, and long-term health, this episode is for you. Tune in now.

Timestamp:

00:00 – Episode Preview

01:06 – Podcast Intro

02:14 – One Plan Doesn’t Fit Everyone

04:39 – What Genetics Control

07:58 – Who Genetic Testing Is For

10:25 – Inflammation Has a Source

12:42 – Why Vitamin D Isn’t Absorbing

15:35 – Alcohol and Caffeine Hit Differently

18:54 – When High Fat Diets Backfire

21:38 – Making Nutrition Personal

23:30 – Appetite Signals Break Down

26:13 – Fix the Basics First

28:27 – How Genetic Testing Works

30:30 – Hormones Don’t Work in Isolation

33:41 – Genetics Shape Behavior and Mental Health

35:22 – What DNA 360 Shows You

38:35 – Who This Really Helps

40:08 – Closing Thoughts

41:00 – How to Connect With Justin Harris and The DNA Company

Connect with Justin Harris, CFGP, PHC, CNSCC:

1. Instagram: https://www.instagram.com/justinharrisofficial/
2. The DNA Company: https://www.thednacompany.com

As recommended by Justin Harris:

1. The DNA University: https://academy.dna-u.com/

Links & Resources:

1. Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
2. Learn more about Ben’s coaching program: www.bodysystems.com
3. Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
4. Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
5. Youtube - https://www.youtube.com/@bodysystemscoaching
6. Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

ESS60 is no longer just a secret for biohackers. This emerging compound is gaining significant attention for its unique ability to combat oxidative stress and improve overall health.

In this episode, Chris Burris, Founder and Chief Scientist of My Vital C, explains how this Nobel Prize-winning molecule works and why it holds incredible promise in the longevity space. With over 30 years of experience, Chris delves into the science and numerous studies behind ESS60, its groundbreaking ability to extend the lifespan of rats by 90%, and its fascinating potential for humans in the fight against aging.

If you’re ready to optimize your health and longevity, tune in now.

Episode Timeline:

00:00 – Episode Preview

01:02 – Welcome to the Smart Nutrition Made Simple Show

02:12 – Meet Chris Burris, Founder of My Vital C

03:30 – What is ESS60? The Nobel Prize-winning molecule

05:00 – ESS60’s industrial uses before health applications

06:45 – The discovery of ESS60’s surprising health benefits

08:00 – Wistar rat study and its 90% lifespan extension

09:30 – From industrial use to health supplement

11:00 – Early biohacker interest in ESS60

12:00 – Discussing ESS60’s safety and initial hesitations

13:45 – ESS60’s impact on energy and sleep improvements

15:30 – The role of oxidative stress and aging

17:00 – ESS60’s antioxidant power compared to vitamin C

18:30 – Mitochondrial health and exercise recovery

20:00 – How ESS60 interacts with mitochondria

21:30 – Real-world testimonials of ESS60’s benefits

25:00 – Where to find ESS60 and access the exclusive discount

27:00 – Final thoughts on ESS60 and its longevity potential

Connect with Chris Burres and learn more about ESS60:

1. Exclusive Discount for SNMS Listeners
2. Get a special discount by visiting My Vital C - Body Systems and using the code SYSTEMS at checkout.
3. Chris Burres’ Book
4. Live Longer and Better by Chris Burres
5. Available through My Vital C Website and major book retailers.
6. Autographed copies available for an additional $10. 100% of the $10 fee goes to Operation Underground Railroad, supporting the fight against child trafficking.
7. ESS60 Products Mentioned in This Episode
8. ESS60 in Olive Oil
9. ESS60 in MCT Oil

Links & Resources:

1. Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
2. Learn more about Ben’s coaching program: www.bodysystems.com
3. Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
4. Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
5. Youtube - https://www.youtube.com/@bodysystemscoaching
6. Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

In this episode of the Smart Nutrition Made Simple Show, I sit down with Tommy Dolan, a former elite rugby athlete, husband, and father who has survived multiple near-death experiences, including a melanoma diagnosis and sudden cardiac arrest.

This conversation is not about fear. It is about perspective. We talk about discipline, training, health, and responsibility. We also brought up what really matters when your body reminds you that control is limited. If you train hard and take your responsibilities seriously, this episode will resonate.

Tune in now.

Timestamp:

00:00 – Heart Attack Survival Story

00:34 – Introduction to Tommy Dolan

02:22 – Family and Career Today

04:22 – Work Ethic and Athletic Roots

08:02 – Life After Competitive Sports

15:29 – Early Near-Death Experiences

21:52 – Melanoma Diagnosis

24:23 – Cardiac Arrest and CPR

29:26 – Brain Injury and Recovery

33:29 – Training, Aging, and Identity

48:13 – Nutrition, Hormones, and Fasting

55:03 – Final Lesson

Tommy Dolan’s integrative health partner:

Joi + Blokes — men’s hormone optimization and personalized care.

Links & Resources:

1. Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
2. Learn more about Ben’s coaching program: www.bodysystems.com
3. Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
4. Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
5. YouTube - https://www.youtube.com/@bodysystemscoaching
6. Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

In this episode of the Smart Nutrition Made Simple Show, I sit down with Nico Misleh, Clinician, Nurse Practitioner and Founder of HRT University who trains medical providers in hormone optimization and works directly with patients in practice.

We break down the impact of hormones to overall wellness, testosterone replacement therapy (TRT), and why diet and lifestyle alone eventually stops being enough for a lot of men. This is not about shortcuts or chasing numbers. It is about understanding when biology becomes the limiting factor and responding appropriately.

If your labs look normal but your symptoms show otherwise, this episode will resonate with you.

Episode Timeline

00:00 – Episode Preview

01:42 – Podcast Intro

02:18 – Why Doing Everything Right Still Feels Wrong

03:20 – The Slow Decline Most Men Miss

04:25 – When Energy and Focus Start Slipping

05:29 – How Nico Ended Up in Hormone Medicine

06:40 – Early Exposure to Functional Medicine

07:33 – Lessons From Working With Real Patients

08:45 – Why Hormones Change Everything

09:53 – Why Medical Training Misses Hormones

10:45 – The Limits of Conventional Care

11:10 – The Problem With Reference Ranges

12:26 – When Normal Labs Stop Meaning Anything

13:40 – Symptoms That Get Dismissed

14:40 – Treating the Person Not the Paperwork

15:55 – Why Men Are Told to Accept Less

17:30 – The Point Where Lifestyle Stops Working

19:00 – Where Hormones Fit In

20:20 – Hormones as a Support Tool

22:10 – The Commitment Side of TRT

24:50 – Individualized Dosing Versus Templates

28:19 – The Most Common TRT Mistakes Men Make

35:10 – Addressing Stigma Around Testosterone

43:12 – Is Testosterone Actually Cheating

55:11 – Podcast Outro

Connect with Nico Misleh, MSN, FNP - C

1. Learn more about HRT University:
2. https://www.hrtuniversity.com
3. Nico’s clinical practice in Ohio:
4. https://www.apollohealthop.com

Links & Resources:

1. Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
2. Learn more about Ben’s coaching program: www.bodysystems.com
3. Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
4. Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
5. YouTube - https://www.youtube.com/@bodysystemscoaching
6. Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

As I sit down with Eric Bach, we break down why driven men starting in their late 30s stop seeing progress, despite doing all the right things on paper. Eric has coached elite athletes and now works with busy parents and business owners who want results without burning out. We talk about why execution beats complexity, how real progress comes from nailing the basics consistently, smarter training for longevity, simplifying nutrition with the A.D.E. framework, and why sleep is one of the most overlooked performance tools of our health. This conversation is about building a training system that you can actually sustain.

Stop spinning your wheels and start training in a way that supports your work, family, and long-term health — Tune in now.

—--------------------

Timestamp:

00:00 – Episode Preview

01:02 – Podcast Introduction

01:32 – Eric Bach’s Background

02:48 – Coaching Busy Professionals

04:03 – Training Principles vs Methods

05:43 – Training as You Get Older

07:12 – Coaching Experience Matters

09:41 – Matching Training to Life

11:20 – Stress and Recovery Balance

13:11 – The A.D.E. Nutrition Strategy

14:30 – Simplifying Daily Food Choices

15:33 – Common Training Mistakes

18:02 – Cardio vs Strength Training

20:56 – Training Without Ego

24:20 – Joint-Friendly Training Choices

27:53 – Letting Go of Old Lifts

33:09 – Hormones and TRT Explained

38:04 – Fix Lifestyle First

44:33 – The 10-3-2-1 Sleep System

50:17 – Mastering the Basics

51:10 – Episode Wrap-Up

Links & Resources:

1. Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
2. Learn more about Ben’s coaching program: www.bodysystems.com
3. Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
4. Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
5. YouTube - https://www.youtube.com/@bodysystemscoaching
6. Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

Eric Bach:

1. Youtube: https://www.youtube.com/c/ericbach
2. Instagram: https://www.instagram.com/bachperformance/

Dr. Jeff Gross’s story challenges that assumption. After years as a board-certified neurosurgeon working inside an insurance-driven sick care system, he grew frustrated watching patients pushed toward invasive procedures they did not always need. That frustration eventually led him out of the operating room and into regenerative medicine.

In this conversation, we break down how non-invasive treatments like stem cells and exosomes actually work, why they are often misunderstood, and how they support the body’s own repair process instead of chasing short-term relief. Dr. Gross explains why exosomes drive repair, why targeting the bone matters for cartilage health, and why sleep, protein, and lifestyle habits play a role in recovery.

If you are dealing with joint pain, disc issues, or declining mobility and want to avoid unnecessary surgery, this episode offers a smarter framework for long-term recovery and staying active. Tune in now.

Episode Timeline:

00:00 — Episode Preview

00:25 — From Neurosurgery to Regenerative Medicine

01:05 — Why the “Sick Care” System Falls Short

03:39 — Why the U.S. Is Behind on Regenerative Care

05:58 — Can Cartilage Actually Regenerate

08:36 — Stem Cells vs. Exosomes Explained

12:50 — When Stem Cells Make Sense

14:07 — Brain Health and Nasal Delivery

17:48 — Targeting the Bone for Cartilage Repair

19:34 — Acute Injuries vs. Chronic Degeneration

20:52 — IV Therapy, Inflammation, and Longevity

23:43 — Sourcing, Safety, and Quality Control

26:47 — Imaging, Precision, and Injection Strategy

28:17 — Disc Degeneration and Why It’s Different

30:25 — Joints That Respond Best to Treatment

32:07 — PRP, Prolo, and Hyaluronic Acid Compared

34:45 — Peptides for Cartilage and Recovery

37:31 — Sleep, Protein, and Cellular Repair

41:19 — Why Cellular Cleanliness Matters

42:02 — Where to Learn More About Dr. Jeff Gross

Connect with Dr. Jeff Gross, MD:

1. Instagram -https://www.instagram.com/recellebrate/
2. Linked In - https://www.linkedin.com/in/jeff-gross-md-5605605/
3. Website - https://recellebrate.com/

Links & Resources:

1. Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
2. Learn more about Ben’s coaching program: www.bodysystems.com
3. Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
4. Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
5. Youtube - https://www.youtube.com/@bodysystemscoaching
6. Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

In this episode, Josh Whalen opens up about the slow slide so many men experience: the weight gain, the loss of drive, the burnout, and the hidden fear of becoming someone they no longer recognize. 

We unpack why traditional healthcare keeps telling men they’re “normal” —even when they feel anything but—and how mismanaged hormones can affect everything from motivation to marriage. Josh shares the moment everything fractured; his health, his identity, and nearly his relationship and the long climb back using hormone optimization, peptides, and real lifestyle change. We also break down the growing world of men’s and women’s longevity care, how to find credible practitioners, and the patterns we see in midlife clients who finally decide to take control.

If you’ve been feeling slower, heavier, or just “off,” this episode might be the wake-up call you’ve been avoiding. Tune in now.

Episode Timeline: 

00:00 – Episode Preview

01:18 – Podcast Intro 

04:32 – From Rugby To Burnout

05:09 – Why Joy And Blokes Exists

06:58 – Why Healthcare Is Failing

08:00 – Why “Normal” Isn’t Healthy

10:56 – Getting Gaslit By Doctors

12:55 – Divorce Was The Wake-Up

13:48 – Stress, Weight, Identity Loss

16:37 – Feeling Like An Outsider

18:10 – Taking Ownership Of Health

20:49 – Ask “Why” About Your Labs

22:14 – When Testosterone Clicked

24:21 – Therapies Aren’t Enough

29:13 – Less Effort, Better Results

30:33 – Turning Pain Into Purpose

41:01 – Life After Getting Optimized

42:16 – Start Small, Stay Patient

47:18 – Podcast Outro

Connect with Josh Whalen: 

• Instagram - https://www.instagram.com/whalen_joshua/?hl=en 
• Linked In - https://www.linkedin.com/in/joshua-whalen-ab7ab67/ 
• Website - https://joiandblokes.com/ 

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching program: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
• Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching 
• Book Free Nutrition Strategy Call -  https://bodysystems.com/free-strategy-call/

In this conversation, Jeff and I dig into the real reasons high-performers get stuck even when they’re disciplined everywhere else. We talk about the identity shifts required to finally break out of the all-or-nothing loop, why accountability is the true needle-mover, and how to build a lifestyle that doesn’t fall apart the moment life gets busy. 

We unpack the simple nutrition and training principles that actually work long-term, the lies your metabolism has been telling you, and why learning to live in the gray is the only sustainable path forward. We also get into hormones, stress, sleep, and how to build a body and a life that reflects the standard you know you’re capable of.

If you’re ready to stop starting over and start operating at your true potential, tune in now.

Episode Timeline: 

00:00 — Episode Preview

01:21 — Podcast Intro

04:33 — What Coaches Actually Do

06:41 — Why Clinicians Need Coaches

09:30 — My Personal Training Beginning

11:50 — Who I Coach Today

13:29 — Why I Needed a Coach

14:01 — Accountability Is the Missing Link

17:44 — The All-Or-Nothing Trap

18:03 — Why Restriction Backfires

21:25 — My Failed Diet Attempts

22:46 — Client Success Through Flexibility

25:06 — Why Real Food Matters

25:31 — Skill of Eating Properly

26:32 — Cardio Is a Poor Fat-Loss Tool

29:50 — The Three-Step Transformation Plan

37:31 — Hormones Matter More Than Ever

40:08 — Environmental Impact on Hormones

40:38 — Sleep and Stress Fundamentals

44:54 — Hard Truths About Your Priorities

46:22 — What “Superhero Training” Looks Like

47:06 — Training Smarter as You Age

50:41 — Leading Your Family by Example

52:21 — How Kids Build Healthy Habits

55:00 — Where to Find Ben Online

56:17 — Podcast Outro

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching program: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
• Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching 
• Book Free Nutrition Strategy Call -  https://bodysystems.com/free-strategy-call/

I share a story that had me laughing at myself and realizing just how often we waste time trying to fix the wrong thing. What started as a dumb Zoom glitch turned into a much bigger lesson about blindspots, stubbornness, and the real cost of doing it alone. Just like in our health and fitness journey, we can be doing all the right things and still miss the one piece that changes everything. Sometimes it’s not about working harder, it’s about getting the right perspective.

If you're feeling stuck despite your effort, this episode is exactly what you need.

Episode Timeline: 

00:00 – Episode Preview

01:29 – Podcast Intro

02:20 – The Zoom Background Story

04:40 – What It Revealed About Our Habits

05:42 – Doing Everything Right but Still Stuck

07:18 – The Real Cost of Blind Spots

08:47 – Asking for Help Isn’t Weakness

10:20 – Shortcutting Struggle Through Coaching

12:15 – Clarity Is Priceless

13:35 – What’s Your “Orange Background”?

14:35 – Don’t Wait to Ask for Help

15:09 –  Outro and Free Ways to Get Support

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching program: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
• Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching 
• Book Free Nutrition Strategy Call -  https://bodysystems.com/free-strategy-call/

The chaos isn’t going anywhere. And the version of you that keeps saying ‘once things settle, I’ll start’ is what I call delusional optimism. The belief that things will magically get better without you actually changing. I’ve been there. My clients have been there. And it’s the single biggest killer of progress I see every day.

In this episode, I break down why comfort is the enemy, how chaos is actually the training ground for your next level, and the simple four-step process we use in our Prime Fit Coaching program to shift from wishful thinking to deliberate execution.

Tune in if you’re done negotiating with your excuses. It’s time to step up, take ownership, and get your edge back.

Episode Timeline: 

00:00 – Episode Preview

01:52 – Podcast Intro

02:04 – Why Optimism Can Work Against You

03:30 – Client Story: Tim’s “Too Busy” Excuse

08:45 – When Life Forces a Wake-Up Call

10:40 – The Hard Truth About Priorities

12:05 – Why Desire Isn’t Enough for Change

13:40 – Comfort Is the Enemy of Progress

16:45 – The Role of Discomfort and Risk in Growth

18:10 – The Only Certainty: How You Show Up Daily

20:55 – From Delusional Optimism to Deliberate Execution

22:58 – Final Thoughts & Free Resources.

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching program: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
• Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching 
• Book Free Nutrition Strategy Call -  https://bodysystems.com/free-strategy-call/

For decades, we’ve been told to “move more and eat less,” but that advice doesn’t hold up anymore. Our food system has completely changed, and so has the way our metabolism responds to it. Ultra-processed foods are everywhere; cheap, convenient, and biologically addictive and they are undoing the work we put in at the gym. Once you understand that fat loss is driven by what you eat, not how hard you work out, you can finally start working with your body instead of against it.

Stick around, this one might change how you think about fat loss forever.

Episode Timeline: 

00:00 – Episode Preview

01:39 – Podcast Intro

02:30 – The Global Study Explained

04:10 – Why “Move More, Eat Less” Fails

06:00 – The Body Rebalances Energy Use

07:30 – Processed Foods: The Real Culprit

09:50 – How Processed Foods Trick the Brain

11:50 – “Healthy” Snacks That Sabotage Progress

13:40 – What Processed Foods Do to Digestion

15:30 – Metabolism Breakdown in Modern Diets

18:00 – The Real Value of Exercise

19:40 – Why Muscle Changes Everything

22:10 – Fat Loss Isn’t About Calorie Burn

24:30 – 3 Pillars: Food, Movement, Recovery

26:50 – When Training Less Helps More

28:40 – Aligning Habits With Your Biology

29:44 – Final Thoughts & Free Resources

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching program: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
• Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching 
• Book Free Nutrition Strategy Call -  https://bodysystems.com/free-strategy-call/

Kylie’s story is one I think a lot of people will see themselves in. She tracked every calorie, followed every diet, nailed her cardio, and still found herself stuck in the same loop—losing weight, gaining it back, feeling guilty, starting over.

In this conversation, we chat about what helped Kylie move past the yo-yo cycle of tracking, restricting, and starting over. We also unpacked the mindset shifts that allowed her to shed the guilt and make confident “adult” choices in everyday life and in the gym. Having the permission to live, enjoy the cookie, and know she was still moving forward is what finally set her free.

If that’s something you’ve been struggling to find, tune into this episode. It’s a reminder that progress isn’t about perfection, it’s about learning to trust yourself again.

Episode Timeline: 

0:18 – Why Kylie reached out for coaching

1:29 – Post-COVID struggles and weight gain

2:13 – Tracking food and early habits

5:46 – First impressions of the coaching program

6:46 – Shifting from tracking to building tools

10:12 – Viewing tracking as liberation, not control

11:34 – Learning adult ownership and flexibility

14:56 – Falling in love with the gym

18:46 – 60 pounds lost and sustained for good

21:48 – How her mindset and body transformed

22:38 – How health changed her family dynamic

25:57 – Shared values and partnership in health

27:56 – What would’ve happened without coaching

30:16 – Learning to live in the gray

31:31 – Integration as a personal operating system

32:15 – Why investing in yourself is non-negotiable

34:39 – Closing gratitude and final reflections

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching program: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
•  Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching 
• Book Free Nutrition Strategy Call -  https://bodysystems.com/free-strategy-call/ 

This solo conversation is about one of the biggest mindset traps that keeps people stuck: the all-or-nothing mentality. We talk about why extreme restriction always leads to burnout, how guilt and shame keep you in the yo-yo dieting cycle, and what it really means to live in the gray. I share lessons from my own experience with rigid eating, the patterns I see in clients every day, and how learning to take ownership (instead of chasing perfection) creates real, lasting change.

If you’re tired of the highs and lows of dieting, this one’s going to hit close to home.

Episode Timeline: 

0:00 – Episode Preview

1:31 – Podcast Intro 

2:31 –  What the all-or-nothing mindset is

3:42 – The client stuck in a yo-yo diet cycle

7:05 – Why restrictive diets always backfire

9:40 – My personal struggle with rigid eating

13:15 – The real reason we bounce between extremes

15:45 – Why it’s not about food, it’s about mindset

18:50 – Learning to take ownership and eat like an adult

21:35 – Building systems that work in real life

24:15 – How to live in the gray without guilt

26:30 – Podcast Outro and invitation to take action

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching program: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
•  Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching 
• Book Free Nutrition Strategy Call -  https://bodysystems.com/free-strategy-call/ 

In this episode, I share my recent battle with back pain that quite literally knocked me off my feet. From the frustration of not being able to move, to sitting with a spinal specialist and hearing words like ‘bulging discs’, it’s been a humbling reminder that none of us are invincible.

I’ll talk about the treatments I’ve considered, the mental rollercoaster of dealing with injury, and the gratitude I’ve found through support from family, friends, and my community. More than anything, this experience has shown me that setbacks can become powerful opportunities to learn, adapt, and move forward in a smarter way.

If you’ve ever felt stuck by injury or just life, I think this conversation will give you some perspective you can carry into your own journey.

Episode Timeline:

0:00 – Episode Preview

1:32 – Podcast Intro

2:43 – Back pain knocks me down

3:25 – How it happened (ego lifting + deadlifts)

5:10 – Living with pain and frustration

7:15 – Overwhelmed by too many treatment options

9:40 – “Even professionals get confused”

11:30 – Nobody has it all together

13:55 – MRI results explained simply

16:20 – Considering regenerative medicine

18:40 – Lessons in gratitude and ego

22:30 – Training smarter with core stability

26:00 – Injuries as opportunities to pivot

28:45 – Learning to be vulnerable and ask for help

30:45 – Community support and closing thoughts

30:45 – Podcast Outro

Links & Resources:

Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/

Learn more about Ben’s coaching program: www.bodysystems.com

Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234

Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT

Youtube - https://www.youtube.com/@bodysystemscoaching

Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

In this conversation with Christian LaValle, co-founder of Metabolic Elite and son of James B. LaValle, an internationally recognized clinical pharmacist, board-certified clinical nutritionist, and leading authority in integrative medicine and human performance. We dig into the real science of supplementation and why delivery systems matter more than flashy labels.

We cover the difference between traditional products and premium formulas, and how unconventional technology like liposomal delivery can radically improve absorption. Christian shares his journey immersed in foundational practices like good diet and performance health, and how growing up with his father shaped the vision behind Metabolic Elite. We also explore on-the-ground insights on recovery, cognitive support, immune health, and how to think strategically about supplements in the context of nutrition, training, and lifestyle.

If you want to stop guessing and start using supplements with purpose, this is the episode that will help you cut through the noise and focus on what really works.

Timestamp

00:00 – Episode Preview

01:13 – Podcast Intro

04:09 – Christian LaValle joins the conversation

05:14 – Growing up in performance health

08:17 – Graduate studies in kinesiology & research

10:03 – DEXA vs. bioelectrical impedance for body comp

15:08 – Body fat % isn’t everything

15:58 – Launch of Metabolic Elite

19:58 – Building an expert advisory team

22:01 – Liposomal technology explained

23:11 – Why capsules often fail & absorption challenges

25:24 – Practitioner and consumer use of Metabolic Elite products

27:43 – Recovery, inflammation, and immune support

30:57 – Synapsin: from nasal spray to chewable

35:02 – Supplements are a tool, not a fix

40:06 – Balance between research and real-world health

43:13 – Industry problems: gimmicks vs. biochemistry

47:12 – How to think about premium supplementation

52:16 – The real trade-offs in health investment

55:05 – Ben’s offer for supplement audits

55:41 – Where to find Christian & Metabolic Elite

55:57 – Podcast Outro

Connect with Christian LaValle:

• Instagram: https://www.instagram.com/christianlavalle5/ 
• Website: https://www.metabolicelite.co/ 
• Jim LaValle’s Website: https://www.jimlavalle.com/
• Jim LaValle’s Instagram: https://www.instagram.com/therealjimlavalle/ 

Use code BodySystems for 10% off any order: Metabolic Elite

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching program: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
•  Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching

Lisa Tamati has lived a life defined by grit, from running ultramarathons across the world’s toughest terrains to facing her mum’s near-fatal aneurysm head-on. We dive into the mindset that carried her through seven-day desert treks, the years-long fight to bring her mum back from a coma, and how those experiences led her to explore hyperbaric oxygen therapy, genetic testing, and the science of longevity. 

She shares why gut health and the immune system sit at the core of healthy aging, and how she’s using her biotech work to give people tools to measure and improve their “immune age.” This conversation blends raw resilience with cutting-edge health insights. The kind of lessons you can actually use to live stronger, longer, and with more purpose.

If you’re ready for a raw, inspiring look at how mindset, science, and self-belief can change your life, you don’t want to miss this episode.

Timestamp

00:01 – Podcast Preview

01:14 – Podcast Intro

02:25 – Meet Lisa Tamati

05:03– Lisa’s Backstory and Grit

08:37– Adventures Before Ultramarathons

11:45 – Crossing the Libyan Desert

20:06 – Building Entrepreneur Skills From Ultramarathons

24:19 – Mum’s Collapse and Aneurysm

28:54 – Doctors Predict Massive Brain Damage

29:35 – Spotting Sleep Apnea Signs

30:48 – Discovering Hyperbaric Oxygen Therapy

33:39 – Early Recovery With Oxygen Therapy

34:56 – Years to Full Recovery

37:52 – Mum’s Cancer Diagnosis

40:48 – Developing Cancer Expertise

42:27 – Importance of Personalized Health

44:22 – Immune System at the Core of Aging

46:15 – Gut Health Drives Immunity

47:12 – Environmental Toxins and Gut Health

51:11 – Lisa’s Biotech Company

57:08 – Why Genetic Testing Matters

58:31 – Genetic Insights for Health

1:00:20 – Exercise, Genetics, and Weight Struggles

1:04:45 – How to Connect With Lisa

1:06:00 – Podcast Outro

  Connect with Lisa Tamati: 

• Spotify: https://open.spotify.com/show/6mc5BfQispXYMxd4AaYXYL?si=97a6e75469cd45db
• Youtube: https://www.youtube.com/@Lisa_Tamati 
• Instagram: @lisatamati
• Personal Website: https://www.lisatamati.com/ 
• Company Website: https://aevumlabs.co.nz/

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching program: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
•  Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching

We start this conversation by tackling the stigma around testosterone therapy and how the conventional system often dismisses men who clearly need help. Dr. Jess and I break down how to recognize when low T is more than “just aging,” and what signs actually matter when deciding if Testosterone Replacement Therapy (TRT) is right for you. From there, we dive into the world of peptides, how they work, the most common types, and where they fit into a smart optimization plan. And finally, we zoom out to touch on the hidden environmental factors, like toxins, mold, and stress, that can quietly blunt your progress if left unchecked.

If you’ve wondered whether testosterone or peptides are right for you, this episode clears the fog so you can move forward with confidence.

Episode Timestamp

00:00 – Episode Preview

01:05 – Podcast Intro

04:19 – Dr. Jess’s Story: From Pain to Purpose

07:59 – Leaving Conventional Medicine Behind

13:06 – Why She Chose to Focus on Men’s Health

16:56 – The Real Reason Men Turn to Testosterone

18:14 – Unpacking the Stigma Around Testosterone Therapy

20:27 – When TRT Is Needed & What Doctors Miss

22:38 – Normal Labs, Medical Gaslighting & Misdiagnosis

23:47 – The Rise of Low T in Younger Men

24:43 – How Insurance Keeps You From Getting Real Help

27:06 – Is TRT Forever? Quality of Life vs Dependency

30:13 – Why Optimization Is No Longer Optional

31:23 – Should You Start with TRT or Fix Your Lifestyle First?

32:15 – Peptides Explained: What They Are & What They Do

33:58 – Where Peptides Fit into Your Health Stack

34:56 – GLP-1 Drugs: Fat Loss, Muscle Risk & Misinformation

39:02 – Retatrutide vs Semaglutide: Key Differences for Men

42:55 – Who Should (and Shouldn’t) Use GLP-1s

44:40 – Metabolic Flexibility: Why Variety Still Matters

45:53 – Why Peptides Alone Won’t Fix Your Metabolism

47:07 – Hormone Suppression from Stress & Burnout

48:11 – Everyday Toxins That Lower Testosterone

51:11 – Dr. Jess’ Advice and How to Find Her

53:13 – Podcast Outro

Connect  with Dr. Jess Folz:

• Dr.Jess’Instagram: https://www.instagram.com/doctor_jess_nmd/ 
• Rugged Gentleman®: https://www.ruggedgent.life/

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching program: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
•  Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Low T/Blood Work Guide - https://drive.google.com/file/d/1_5M66z7aMO37RYd56qMZRblQuY83IRWU/view 
• Youtube - https://www.youtube.com/@bodysystemscoaching

True results come from optimizing the whole system: training, recovery, nutrition, hormones, and in some cases, leveraging tools like peptides. To dig deeper into this, I’m joined by Jeff Sakamoto. Jeff’s background in pro sports, bodybuilding, and now owner of a top peptide and hormone distribution company, gives him a unique perspective on what it really takes to move the needle.

In this conversation, we break down what optimization really means, why most guys are leaving game-changing results on the table, and how to approach peptides safely so they actually work for you. The goal is simple: help you look, feel, and perform your best without grinding yourself into the ground.

If you’re ready to move beyond outdated practices and start thinking like someone who values long-term health, energy, and performance, this is for you.

Episode Timeline: 

00:00 – Episode Preview

01:05 – Welcome to the Show

02:07 – Introducing Jeff Sakamoto

04:36 – Jeff’s Journey Into Telemedicine

05:42 – Dangers of self-sourcing peptides online

08:52 – Ensuring quality & pharmacy standards

11:02 – The pursuit of optimization

12:15 – Early athletic background & low testosterone discovery

17:25 – Stress, lifestyle, and body composition challenges

19:39 – Misconceptions around sleep, food, and alcohol

22:18 – Rationalizing habits vs. health goals

23:52 – Micro-decisions and long-term progress

25:06 – Ripple effects of daily choices

25:24 – Shifting identity away from alcohol

26:35 – Strength training after 40

29:05 – Moving past CrossFit and high-intensity training

29:55 – Training with intent, not annihilation

30:36 – Breaking down peptides

31:47 – Who should consider peptides

33:49 – Hormones vs. Peptides: where to start

35:26 – What “optimal” testosterone really means

37:48 – The importance of free testosterone

39:16 – Lifestyle factors before hormone therapy

41:16 – Reframing GLP-1s as a powerful tool

44:05 – Real-world results with GLP-1s

45:28 – Advancements with retatrutide

46:42 – Microdosing explained

48:07 – Broader benefits of GLP-1s

49:07 – Peptides that support healing & recovery

51:36 – Popular anti-aging peptides (GHK-Cu)

52:31 – Wrapping up & where to connect with Jeff

53:24 – Guidance for finding good clinicians

54:20 – Closing thoughts

Connect with Jeff Sakamoto: 

• Jeff Sakamoto’s Instagram: https://www.instagram.com/jeff.sakamoto/ 
• Company Website:  https://www.scripts.co/ 

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching programs: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
•  Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching

On today’s show, I interviewed Matt Hoodie, a coach who’s helped more than 30 people lose over 100 pounds and keep it off. We dig into his unique method of starting with calorie “budgets,” how he adapts plans for obese vs. leaner clients, and why focusing on macros or meal timing too soon sets people up to fail. Matt breaks down what happens to the body during massive weight loss, how to navigate metabolic adaptations, and the smartest way to reverse diet without regaining everything. This episode is a masterclass in the real art and science of sustainable weight loss.

If you want the truth about what it actually takes to lose massive weight and keep it off, you won’t want to skip this one.

Timestamp 

00:00 – Episode Preview

00:55 – Podcast Intro 

01:47 – Introducing Matt Hoodie

05:41 – Why Empathy Matters in Coaching Extreme Weight Loss

07:04 – Matt’s Childhood, Medications, and Hitting 300+ lbs

08:27 – Turning Point: Health Scare, Dietetics, and Self-Change

12:48 – Starting Coaching: Early Clients and Realizing Nutrition > Training

18:23 – Building His Own Calorie-Budgeting Algorithm

20:41 – Specialized Coaching vs. Cookie-Cutter Formulas

22:16 – Metabolic Adaptation in Long-Term Weight Loss

24:05 – Using Carbs to Break Plateaus

25:23 – Behavioral Curve: From Basics → Education → Maintenance

27:05 – Empowering Clients with Education & Autonomy

28:10 – Reverse Dieting: Restoring Metabolism After Weight Loss

34:34 – How to Safely Ramp Up Calories Post-Diet

36:25 – The Harder Part: Accountability in Maintenance

37:34 – Accountability: 80% of Coaching Success

39:32 – Coaching Beyond Macros: Habits, Empathy, & Behavior Change

41:33 – The Coaching Industry’s Problems & Client Retention

42:49 – Coaching as Both Science and Human Connection

43:07 – The Realities of Coaching: Not a Get-Rich-Quick Path

44:26 – Where to Follow Matt Hoodie

45:04 – Closing Thoughts and Call to Action

Connect with Matt Hoodie: 

• Matt Hoodie’s Instagram: https://www.instagram.com/matthoodie/

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching programs: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
•  Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching

Coaching isn’t about being handed the “perfect” diet or workout. It’s about the six core commitments that actually move the needle. In this episode, I break them down—why preparation matters, why consistency beats perfection, and how honesty, curiosity, engagement, and true investment separate the people who succeed from the ones who spin their wheels.

This isn’t about hacks. It’s about raising your standard and taking responsibility for the outcomes you want.

If you’re serious about building confidence and getting results that actually last—this is your wake-up call. Tune in now

Episode Timeline: 

00:00 – Episode Preview

00:38 –  Welcome & What We Really Do at Body Systems

02:33 – Coaching Is a Two-Way Street

03:22 – Why Ben Hired 2 Business Coaches

05:10 – The Mirror Moment: Taking Radical Ownership

06:44 – Commitment #1: Be Prepared

08:45 – Commitment #2: Be Consistent

09:54 – Commitment #3: Be Honest

11:47 – Commitment #4: Be Curious

13:06– Commitment #5: Be Engaged

14:35 – Commitment #6: Be Invested

16:07 – Ben’s Self-Check on His Own Commitments

17:32 – Invitation to Work Together 

17:58 –  Podcast Outro

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching programs: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
•  Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching

I’m pulling back the curtain on why so many driven men and women in midlife feel stuck despite working hard in the gym and trying to “eat clean.” The truth is, your body, responsibilities, and stress levels have changed—and your plan needs to change with them. 

We’ll cover how to match your training to your current recovery capacity, why less volume done with more intent often wins, and the simple nutrition pillars that actually work for a busy schedule. It’s about aligning your habits with the life you’re living now so you can get stronger, leaner, and healthier without burning out.

Press play and let’s cut through the noise so you can follow a proven, sustainable plan that delivers results, fits your life, and keeps you performing at your best.

Episode Timeline: 

00:00 – Episode Preview

00:47 – Podcast Intro

01:29 – Why Your Old Plan Isn’t Working Anymore

04:31 – Who This Message Is For

05:36 – My Background and Real-Life Perspective

07:55 – Why You Can’t Train Like You’re 20 Anymore

10:45 – Recovery Is as Important as Training

12:37 – More Is Not Better, Better Is Better

13:34 – Finding Your Ideal Training Volume

14:17 – Train With Enough Intensity

15:34 – Rethinking Sets, Reps, and Hypertrophy

21:04 – Old Food Rules Don’t Work Anymore

23:53 – Why You Need a Structured Plan and Coaching

26:16 – Redefining Your Identity

30:15 – Ready to Make a Change?

31:11 – Podcast Outro

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching programs: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
•  Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching

Brent Orsuga knows that success doesn’t come from luck, it comes from living on purpose. As an elite headhunter and entrepreneur, he’s built his life around intentional decisions, relentless discipline, and surrounding himself with people who raise the bar. In this conversation, we unpack how to turn setbacks into fuel, build mental toughness that carries over into every area of life, and create goals so clear you can’t help but hit them. Brent’s approach is raw, direct, and proven — and it’s the push you need to stop playing small.

Tune in to discover how to build the mindset, habits, and standards that put you in the top 1% of performers.

Episode Timeline: 

00:00 – Episode Preview

00:52 – Podcast Intro

01:31 – Meet Brent & His High-Performance Mindset

05:40 – “Still Not Satisfied” Mentality

06:48 – From Setback to CEO

09:41 – Choosing Hard to Build Grit

11:40 – Confidence from Keeping Promises

13:33 – Intentional vs. Intense

15:39 – Building a High-Performer Circle

17:41 – First Impressions Count

24:42 – Success as a Math Equation

26:20 – Business vs. Health Disconnect

28:13 – Cutting What Holds You Back

31:08 – Owning Your Choices

33:54 – Data-Driven Optimization

35:22 – Feeding Your Mind

36:59 – Training Early for an Edge

38:28 – First Steps to Better Health

40:28 – Connect with Brent

43:54 – Lifestyle Shapes Your Circle

45:36 – It’s Not Hard As You Think, Just Start

47:32 – Closing Remarks

Connect with Brent Orsuga: 

• Brent Orsuga’s LinkedIn: https://www.linkedin.com/in/topfreightrecruiter/ 

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching programs: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
•  Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 

Data is only helpful if it leads to better decisions. In this episode, I walk through the five (5) key metrics I track which range from cardiovascular fitness to micronutrient intake, blood pressure, and sleep quality. 

I also share how I spent years getting diagnostic tests (that were helpful to me at the time, but didn’t exactly induce behavioral change in my clients) and how to avoid that trap. Whether you’re an executive, entrepreneur, or just someone who wants to perform at a higher level, this episode is your cheat sheet for measurable, meaningful progress. 20 years of mistakes taught me this and I’m giving it to you in 30 minutes.

So tune in because these five are the foundation, and once they’re in place, everything else gets easier.

Episode Timeline: 

0:00  – Episode Preview

1:26 –  Why Most People Misuse Health Data

5:44 – Ben’s Gut Issues and Testing Journey

7:28 – The Phase Where I Overcomplicated Everything

10:47 – Metric #1: VO2 Max and Longevity

14:15 – Metric #2: Track Your Macros and Micros

18:24 – Metric #3: Blood Pressure is Killing Your Progress

22:38 – Metric #4: The Blood Markers That Actually Matter

25:09 – Metric #5: Sleep Is the Real Game Changer

30:16 – Bonus Metrics: Steps and Fiber

31:31 –  Conclusion for Foundational Metrics 

32:50 – Podcast Outro

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching programs: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts | Spotify | YouTube

After a six-month hiatus, I’m pulling back the curtain on why I stepped away from the mic, the hard lessons I learned about business, identity, and alignment, and how those shifts have redefined the way I coach high-performing men and women. In this episode, I share the messy reality behind the scenes on why I hit pause, what it taught me about serving the right people, and what’s ahead as we rebuild with more clarity, impact, and purpose.

If you’re driven to rise above mediocrity in health, business, and life, this episode will reframe how you think about success, structure, and lasting transformation.

Episode Timeline: 

00:05 – Episode Preview

01:22 – Podcast Intro

02:07 – Why This Episode Matters Now

02:32 – Why I Took a 6-Month Break

05:23 – Who We Truly Serve Best

07:06 – Why I Hit Pause on Content

08:29 – Coaching High Performers Differently

09:08 – What to Expect in Future Episodes

09:46 – Breaking the All-or-Nothing Trap

10:54 – Structure Beats Restriction

11:30 – Real-Life Fitness & Lifestyle Strategy

13:19 – Guests Who Walk the Talk

14:59 – Final Thoughts

15:18 – Ben Brown’s Free Resources

16:41 – Podcast Outro

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching programs: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts | Spotify | YouTube

If you're looking for real nutrition strategies that help you build a strong, lean body without the BS of restrictive dieting, then you're in the right place.

I’m Coach Ben, and for the past 20 years, I’ve helped thousands of men take control of their nutrition, fitness, and overall health—without sacrificing their careers, families, or sanity.

 What you’ll learn in this episode:

• The truth about breakfast—does it actually matter?
• How meal timing impacts energy, fat loss, and decision-making.
• The common mistake most people make with their meal structure (and how to fix it).
• Why late-night eating can sabotage your sleep and metabolism.
• A smarter way to determine how many calories you should eat daily.

We’ve all heard the phrase: “Breakfast is the most important meal of the day.” But is it really? In this episode, I break down the science and my real-world coaching experience to reveal whether breakfast is truly necessary for optimal health and fat loss. We also discuss how meal timing affects energy levels, satiety, and long-term success—and why you might want to rethink your dinner habits.

I also share a simple, no-BS approach to figuring out how many calories you should be eating daily, without relying on generic online calculators.

If you're ready to take control of your nutrition and stop guessing, this episode is for you.

 Resources & Links Mentioned:

 Free Fat Loss Guide: https://bodysystems.com/fat-loss-fix-guide/

 Join Our Free Nutrition Group: SmartNutritionMadeSimple.com

 Watch on YouTube: SmartNutritionMadeSimpleTV.com

 Book a Call for 1:1 Coaching: https://bodysystems.com/free-strategy-call/

Got a question for the show? DM us on Instagram @BodySystemsCoaching or email me at Ben@BodySystems.com

If you found this episode helpful, leave a 5-star rating and review so we can keep bringing you the best nutrition and fitness insights!

In today's conversation, I chop it up with my friend Matt Hoodie, a dietician, nutrition coach, and gym owner here in Scottsdale, AZ.

What We Discuss:

• The Obesity Paradox: Why obesity rates continue to climb despite decreasing high fructose corn syrup consumption.
• Calories and Awareness: The importance of calorie intake and nutritional awareness, with insights into the carnivore diet and its potential benefits compared to the standard American diet.
• GLP-1 Agonist Drugs: The role of weight loss medications, their potential impact on long-term lifestyle behaviors, and key considerations for sustainable weight management.
• Top Supplement Picks: We share our go-to supplement recommendations for optimal health and performance.
• The Bigger Picture: Why setting realistic, long-term expectations is crucial for clients to achieve lifelong health and wellness changes.

If you found value in this episode, here’s how you can show your support:

1. Subscribe to the podcast so you never miss an episode.
2. Leave a review and share your feedback—it helps us grow and reach more listeners.
3. Share this episode with someone who could benefit from these insights.
4. Interested in working with Ben? Schedule your free nutrition strategy call today: https://www.bodysystems.com/free-strategy-call/.

Connect with Matt:

Matt is passionate about helping people achieve their health and fitness goals through personalized coaching and expert advice. Here’s how you can connect with him:

• Instagram: @MattHoodieFitness
• Website: www.matthoodiefitness.com
• Email: matt@matthoodiefitness.com

Let us know your thoughts on today’s episode! Reach out on social media or drop us a line with your feedback and takeaways.

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

As someone who had a supplement company and formulated a popular workout product, I know about all of the intricacies that go into sourcing high-quality ingredients, bringing a product to market, and how to read between the lines of all the nefarious BS that’s going on as influencers and social media make it harder and harder to know what works and is worth your hard-earned dollars.

In this episode, Jordan and I discuss how, through personal illness, realized the power of high-quality supplementation..

We talk about the difference between practitioner grade products and conventional brands, like those you find at Walgreens, Costco and CVS

We discuss the commoditization of supplement brands and how the cost of products isn’t always reflective of the quality

And we talk about his new company, Spoken Nutrition and the high quality, and foundational products that should form the backbone of someones supplement regimen.

If you’re currently taking supplements or you’ve considered it and aren't sure where to start, then this episode is for you.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/

Resources Mentioned

Supplement Training: https://youtu.be/giG6BAs8HhA

Jordan Bokser’s Instagram: https://www.instagram.com/jordan.bokser/

Spoken Nutrition: https://www.spokennutrition.com/ | https://www.instagram.com/spokennutrition/

Cizzle Brands: https://www.cizzlebrands.com/ | https://www.instagram.com/cizzlebrands/

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Today I’m excited to share a New Years Special Episode that I recorded with my friend Bryan Fitzsimmons, host of the Fit40Podcast. This is part 2 of our 2-part series talking about setting New Years goals and the mindset shifts necessary that are far more importnat than diet and exercise.

In part 1, which is hosted over on the Fit40 podacst - links in the shownotes - Bryan interviews me all about the exercise component of setting New years goals, the value of strength training and having lean muscle mass, and the role that exercise plays in long-term health.

In today’s Part 2 conversation, I interview Bryan as we discuss the nutrition and behavior change aspect of weight loss and how and why things can feel more challenging as we get older.

I loved the ease of this conversation and the 1-2 punch style of these episodes and am confident that that you wil too…especially if you want the no-nonsence guidance on how to set yourself up for weight loss success in 2025.

Catch the first half of this conversation on the Fit 40 Podcast, where Bryan and I discuss strength training and the value of lean muscle mass for long-term health. Listen Here

Key Topics Covered

Why Mindset Matters:

Understanding the role of mindset in achieving fitness and nutrition goals. Breaking free from the all-or-nothing mentality and embracing progress over perfection.

Nutrition Foundations for Weight Loss:

Starting with the basics: protein, vegetables, and fiber at every meal. Simplifying meal planning with the "one plate rule" for portion control.

Creating Sustainable Habits:

The importance of habit stacking and focusing on one small change at a time. Building routines around meals, movement, and recovery to support long-term success.

Sleep and Stress Management:

The relationship between sleep quality, hormonal health, and better food choices. Tips to establish consistent wake and bedtime routines for optimal recovery.

Adapting to Life Over 40:

How hormonal changes, joint pain, and stubborn fat impact weight loss. Strategies to mitigate these challenges with targeted nutrition and exercise.

Practical Advice for Overcoming Obstacles:

Time and energy management for busy parents and professionals. Balancing priorities and making intentional decisions for better health.

Setting Realistic Expectations:

Shifting the focus from scale weight to non-scale victories like energy, sleep, and measurements. Understanding the value of body recomposition and incremental progress.

Connect with Bryan:

Check out the Fit 40 Podcast: https://podcasts.apple.com/us/podcast/the-fit40-podcast/id1539555966

The FIT40 Family FB Group: ⁠⁠https://www.facebook.com/groups/fit40family

FIT40 Online Coaching: https://www.fit40coaching.com/

Instagram: https://www.instagram.com/bryan_fit40/

YouTube: https://www.youtube.com/@bryan_fit40

TikTok: https://www.tiktok.com/@bryan_fit40

Thank you so much for listening and if you found this content valuable, please leave a 5-star rating and positive reviews so that we can gain access to more nutrition experts ready to share their knowledge with you and ultimately help more people make smart nutrition simple.

RESOURCES:

Book a free call to learn about our new hybrid coaching program PrimeFitOS: https://www.bodysystems.com/free-strategy-call/

Grab a free copy of my Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Key Topics Discussed:

• Exercise and Calorie Burning: The truth about metabolic adaptation and why exercise isn’t as effective for weight loss as you might think.
• How to Get a Six-Pack: Why genetics, nutrition, and consistency are the real keys to visible abs—and why crunches won’t cut it.
• Food Quality vs. Quantity: Understanding the hierarchy of nutrition needs and why calories still reign supreme when it comes to fat loss.

Key Takeaways:

1. Exercise Myths: Relying solely on exercise for fat loss can backfire due to metabolic adaptation and compensatory behaviors.
2. Six-Pack Truth: Visible abs are the result of a calorie deficit, consistent nutrition, and genetics—not endless crunches.
3. Nutrition Hierarchy: Prioritize calories first, then protein, food quality, and macronutrient balance to optimize health and body composition.

Resources and Links:

• PrimeFitOS Coaching Program – Take the first step towards sustainable fitness and nutrition tailored to your life. 
• Free Resources:
• Fat Loss Fix Guide
• Smart Nutrition Made Simple TV
• Connect on social: @BodySystemsCoaching

Connect With Coach Ben:

Got questions? Submit them for a future episode by messaging Ben at Ben@BodySystems.com or on social media.

Subscribe and Review:

If you found this episode valuable, don’t forget to subscribe and leave a 5-star review. Your support helps us reach more people and share expert insights to simplify nutrition and fitness for everyone.

This episode is packed with insights you don’t want to miss. Andrew and I dive into the mindset shifts that truly drive lasting health and fitness change. We’re talking less about macros and workout plans and more about the stories we tell ourselves, the habits we form, and how to finally make progress that sticks.

Here’s what we covered:

• Mindset Matters: How the way we think about ourselves can make or break our progress.
• Empathy Meets Evidence: Why it’s critical to meet yourself where you are and set realistic goals.
• Breaking the All-or-Nothing Mentality: How to get out of the cycle of perfectionism and learn to live in the gray.
• Boundaries and Priorities: The secret to putting yourself first without feeling like you’re neglecting your family or work.

Andrew also dropped some serious truth bombs about why we get stuck and how to start making small, consistent changes that actually lead to big results.

Want to learn more from Andrew?

• Follow him on Instagram: @andrewcoatesfitness
• Check out his website: andrewcoatesfitness.com
• Stay tuned for his revamped Lift Free and Diet Hard Podcast: https://podcasts.apple.com/us/podcast/lift-free-and-diet-hard-with-andrew-coates/id1294990985

A quick favor: If you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

Thanks for tuning in!

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

In this episode, we dive deep into the transformative power of breathing. From how your breath can regulate your nervous system, improve your sleep, and even impact dental health, Sachin unpacks groundbreaking insights that could completely change how you view your health. We also explore the role of wearable technology in tracking health metrics and why mastering your breath is the foundation of healing. If you’ve ever felt stuck in stress, fatigue, or poor health, this conversation will give you practical tools to start turning things around—right now.

Key Topics Covered in the Episode:

The Power of Breathing:

• Why breathing is the "steering wheel" of your nervous system.
• The physiological and emotional impact of mouth vs. nasal breathing.
• How breathing influences trauma storage, stress management, and overall health.

Wearables and Feedback Loops:

• Using HRV (Heart Rate Variability) as a measure of nervous system resilience.
• How wearable technology like the Oura Ring can provide actionable insights.
• The potential pitfalls of over-relying on tech and how to balance it with intuition.

Breathing for Children’s Health:

• The connection between mouth breathing, dental health, and facial development.
• How Sachin addressed his son's mouth breathing and transformed his health with a palatal expander and nasal breathing practices.

Simple Breathing Practices:

• Why six seconds in, six seconds out should be your go-to breathing cadence.
• Tools and exercises for improving lung capacity and reducing stress.
• The surprising benefits of mouth taping for better sleep and health.

Practical Takeaways:

• The impact of chronic stress on your health and how to address it.
• Why lifestyle habits, not just labs, determine true health.
• A free guide: "Breathe Like This, Not That" and other tools to optimize breathing.

Resources Mentioned:

• Sachin Patel's Website: BreathworkWithSachin.com
• (Access free tools, including guided breathwork, a snoring guide, and breathing techniques for different activities.)
• Books:
• Breath by James Nestor: https://www.mrjamesnestor.com/breath-book
• The Oxygen Advantage by Patrick McKeown: https://oxygenadvantage.com/oxygen-advantage-book/
• Tool Recommendations:
• Oura Ring for tracking HRV and sleep.
• 3M Micropore Tape for mouth taping.
• Spirometer

Connect with Sachin Patel:

• Website: BreathworkWithSachin.com
• Instagram: @TheSachinPatel

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

In today's episode, we dive deep into the psychology of sustainable weight loss, exploring the five root causes that keep people stuck—like emotional eating, negative self-talk, and all-or-nothing thinking. Max shares how these factors impact long-term consistency and how diet culture exacerbates them.

We also discuss practical strategies for sustainable weight loss, including the power of mindfulness, building satiating meals, and why ditching snacking could be the most impactful change you make. Plus, we explore the nuanced role of intermittent fasting, particularly for women, and discuss why exercise alone isn’t the solution for sustainable fat loss.

If you’re ready to shift your mindset, break free from the diet cycle, and step into the best version of yourself, this episode is packed with actionable insights to help you do just that.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

Connect with Max:

Instagram: https://www.instagram.com/max.lowery/?hl=en

Podcast: https://podcasts.apple.com/us/podcast/never-diet-again-with-max-lowery/id1677268285

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Today, I'm answering some of our clients' most commonly asked questions. 

In this episode, I'll share the strategies we teach our clients for ordering healthy meals when eating out or grabbing fast food, covering everything from navigating restaurant menus to making smarter choices at places like McDonald’s, Chick-fil-A, or Subway. 

I’ll also break down what you should eat before, during, and after a workout to fuel your body for peak performance and optimize recovery. 

And finally, I'll tackle the question, “Can you lose weight without exercising?” While the answer is technically yes, there are important trade-offs you need to understand to make informed decisions about your health.

If you’re ready for no-nonsense, actionable advice to help you build a better body, boost your energy, and live life on your terms, you’re in the right place. Hit subscribe, and let’s dive in!

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Check out our high protein fast food guide.

Book a free call to learn about our men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Today, I’m excited to talk shop with Luka Hocevar. Luka is the founder and co-owner of Vigor Ground Gym in Slovenia and Vigor Ground Fitness and Performance in Seattle. He is also the creator of Vigor Ground Fitness and Business Summit, one of the industry's most respected educational events for coaches and gym owners. Luka has personally coached over 3,000 clients, from elite NBA, NFL, UFC, and MLB athletes to rehab patients and individuals from all walks of life, aiming to look, feel, and perform at their best. 

In today's episode, Luka and I chop it up about some big topics that go way beyond the gym. We discuss how real coaching extends beyond workouts and meal plans, addressing every aspect of life, including stress management, time management, and self-discipline. We explore the pillars of lasting motivation—autonomy, competence, and community—and how these drive sustainable success. We touch on the importance of taking ownership over your choices, building fitness and nutrition habits that adapt to life’s chaos, and the identity shift that needs to happen when you decide you want to be a "fit person". And so much more.  

This conversation is packed with insights that will not only make you a better athlete or healthier person but also help you become a stronger, more resilient version of yourself, both inside and out.

Grab a notebook for this one because you're going to walk away with actionable strategies to help you think bigger and create lasting change that sticks. So, without further ado, here is my conversation with Luka Hocevar.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

Connect with Luka

Instagram: https://www.instagram.com/lukahocevar/?hl=en

YouTube: https://www.youtube.com/user/HocevarPerformance

Vigor Ground Fitness: https://www.vigorgroundfitness.com/

Work with Luka: https://lukahocevar.com/

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Today, I'm answering some of our clients' most commonly asked questions. In this episode, I'll share effective psychological strategies for sticking with your weight loss plan, tips for identifying foods that are truly high in protein, whether protein shakes are a healthy option for hitting your daily protein targets, my favorite protein bars, and what to look for in a meal delivery service.

Be sure to subscribe, and let’s dive in!

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

In today’s episode, I’m tackling one of the most frequently asked questions: "How do I lose weight and keep it off?" The truth is, we don’t have a weight loss problem; we have a weight loss maintenance problem. I’ll dive deep into:

• The importance of gut health and its impact on fat loss, energy, and overall wellness
• How to create sustainable nutrition, exercise, and lifestyle habits that you can stick to long-term
• Why mindset and consistency are the keys to transforming health into a part of your identity

If you’re ready to stop yo-yo dieting and finally achieve lasting results, this episode is for you!

Subscribe to the channel for more straightforward and practical fitness, nutrition, and fat loss strategies that fit into your busy life. Enjoy the 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 at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

My goal with this podcast is to provide you with straightforward, practical, and strategically simple fitness, nutrition, lifestyle, and fat loss advice so that you can achieve your best without adding to your already overflowing plate.

In today’s episode, I’m answering some of the most common questions I get from clients around Halloween. First, I’ll dive into navigating your kids’ candy haul and share strategies for enjoying treats without going overboard. Then, I'll get into whether or not there are any healthier Halloween candy options. Spoiler alert: most of it is junk. Finally, I’ll share tips on making healthier choices at Halloween parties, even when you’re surrounded by junk food.

Make sure to subscribe, and let’s dive right in!

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

I'm your host, as always, Ben Brown, Owner and Head Coach here at Body Systems. We are an online nutrition and fitness coaching company, and we help you change your belief system around what it means to be healthy. My goal with this podcast is to provide the most straightforward, practical, and strategically simple fitness, nutrition, lifestyle, and fat loss resources possible so that you can achieve your best with less.

In today's episode, I'm tackling one of the most common questions we get: Do I need to eliminate alcohol to lose weight? The short answer is no, but the long answer is more complex. I’ll dive into the impact of alcohol on fat loss, how it influences your behavior and sleep, and what you need to consider if you want to make progress without completely cutting it out. Plus, I’ll break down what metabolic adaptation really is and whether it’s the reason you’re struggling to lose weight.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

I'm your host, as always, Ben Brown, Owner and Head Coach here at Body Systems. We are an online nutrition and fitness coaching company, and we help you change your belief system around what it means to be healthy. My goal with this podcast is to provide the most straightforward, practical, and strategically simple fitness, nutrition, lifestyle, and fat loss resources possible so that you can achieve your best with less.

In today's episode, I tackle a very common challenge: how busy people can prioritize exercise and nutrition when life feels overwhelming. I’ll cover the importance of prioritizing your health, why strength training is crucial for fat loss and longevity, and how to balance your daily stress with the right type of movement. Spoiler alert: Not all movement is beneficial for stress relief.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

In this Q&A episode, I'm answering questions submitted by our listeners on nutrition, fitness, lifestyle, and, of course, fat loss. 

Today, I'll dive into why you may not be losing weight despite your best efforts, how sleep can dramatically impact fat loss, and whether intermittent fasting is right for you—or if it’s doing more harm than good. Plus, I'll cover who shouldn’t be intermittent fasting and why.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Grab your seat at our in-person workshop Elevate 2024: https://bodysystems.com/elevate-2024/

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Today, instead of our regular podcast, I'm excited to share an interview I did on the Success Flow Podcast with my buddies Phil Crawford and Steven Harris. In this episode, I share my personal story -- how my struggles with gastrointestinal issues ignited a passion for clinical nutrition and functional medicine and how, through years of study, I’ve come to realize that achieving health isn’t about quick fixes. Instead, it’s about treating the body as a whole, understanding the interconnectedness of our systems, and, most importantly, taking ownership of our health journey.

I discuss the emotional side of health, how mindset, belief systems, and perspective shifts are key to building a positive relationship with food and exercise, and why consistency, patience, and effort are the cornerstones of lasting change.

I’ll also dive into the importance of leading by example—how your health choices can inspire those around you, especially within your family. ,

Finally, I'll explore the role of coaching and support and why realistic, sustainable approaches are the only way to long-term success.

So, if you’re ready to make a change, this episode will give you the tools, mindset, and inspiration to take ownership and build the foundation for a healthier, more fulfilling life. So, without further ado, let's dive into my interview on the Success Flow Podcast.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Grab your seat for Elevate 2024: https://bodysystems.com/elevate-2024/

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

First, I'll explore the world of health tech—what are the best apps and wearables out there, and are they genuinely helping us or just adding noise?

Next, I'll clear up some common misconceptions about foods you think are healthy. You might be surprised by what you learn about everyday items like peanut butter, cheese, and even your morning eggs!

Finally, I'll demystify net carbs—what are they, how are they calculated, and can they help you manage your carbohydrate intake more effectively?

If you've got a question you'd like me to answer on this podcast, please submit it below or shoot me an email: Ben@bodysystems.com

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Grab your seat for Elevate 2024: https://bodysystems.com/elevate-2024/

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

I'm your host, as always, Ben Brown, Owner and Head Coach here at Body Systems. We are an online nutrition and fitness coaching company, and we help you change your belief system around what it means to be healthy.

In today's podcast, I tackle the ways people often self-sabotage their weight loss efforts. I'll explore why setting realistic expectations is more than just a guideline—it's necessary, and how missteps in how we structure our diets and our day-to-day choices can lead to setbacks rather than progress.

Next, I discuss a common client question: How long does it take to see weight loss results? It's tempting to look for quick fixes, but real, sustainable weight loss is a nuanced journey. I'll break down what factors influence the weight loss timeline and why patience and consistency are your best allies.

Finally, I'll address a significant hurdle for many: What if tracking your food intake just isn't working for you? Not everyone thrives with meticulous tracking—sometimes, it's stressful or unmanageable. I'll explore alternative strategies to help you maintain awareness of your eating habits without feeling overwhelmed.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Grab Your Spot at Our Annual In-Person Elevate Event: https://bodysystems.com/elevate-2024/

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

First, I'm discussing how to shift your mindset from viewing exercise as a chore to embracing it as a privilege. This is a game-changer for anyone feeling stuck in their fitness routine.

Then, I'll break down my honest conversations with prospective clients about cost. If you've ever hesitated to invest in your health because of the price tag, you'll want to hear this.

And finally, we can't talk about transformation without discussing diets—the good, the bad, and the ugly. We'll explore why some popular diets fail, my least favorite diet, and how specific diets might even harm your health and fitness goals in the long run.

Whether you’re just starting or have been at this for a while, today’s episode is packed with insights that could challenge how you think about exercise, investment in health, and nutritional choices.

So, buckle up, subscribe if you haven’t yet, and let’s dive in.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Subscribe to Our Body Systems Insider Weekly Emails: https://tcek3z8x.pages.infusionsoft.net/

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Today I'll be breaking down the best type of activity for fat loss, how much exercise you should really be doing, whether time between sets actually makes a difference, and perhaps the most relatable of all—how do you find the motivation to work out when you just don’t feel like it?

I'll be giving you practical, no-nonsense advice to help you push past plateaus and stay on track with your fitness goals, even when life gets chaotic. If you've struggled with these questions or found yourself stuck in a bit of a fitness rut, this episode is for you. 

So without further ado, let's dive in.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

I'm Ben Brown, head coach and owner here at Body Systems and I'm excited to welcome you to this Q&A episode.

In today's episode, we are going to talk about whether you're using the right weight for a given exercise and how to know how much weight you should be using.

We're going to talk about whether it's possible to lose fat and build muscle at the same time.

And what do you do if you have "bad genetics"? Oh, is it your genetics that's keeping you stuck? I beg to differ, but you're going to have to find out more by digging into this episode.

So let's go ahead and jump right in.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

What's better, heavier weights or higher reps?

Can you split up your workouts and still get the same benefits?

How do we differentiate between weight loss and fat loss, and how does muscle factor into that equation?

I answer all of these questions in this week's Q&A episode of the Smart Nutrition Made Simple Show.

If you have a question you'd like me to answer on the show, send me a DM or drop it in the comments below.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

This exact scenario played out with my wife, Kristina. A former collegiate athlete and all-around hard-charging individual, Kristina put all of her time and effort into work, taking care of our three kids, and volunteering what little time she had left. She found herself drinking more alcohol than she'd like to admit, snacking in the evenings, hitting up fast food restaurants on the way home from work, staying up too late, and not getting enough sleep. She realized that she wasn't living up to the person she wanted to be for her kids.

A few years ago, Kristina made a massive shift. She left her job in corporate America, became my business partner, hired Coach Joey, started to prioritize herself, and her results have been incredible.

In today's episode of the Smart Nutrition Made Simple Show, I'm excited to share my wife's experience both in the trenches at Body Systems and as a client, along with all of the wisdom, knowledge, and advice she has gleaned over the last few years.

If you're pouring all of your energy into your children, your career, and/or your commitments, and you're unhappy with the person you've become, then I hope this conversation resonates with you and gives you the kick in the pants to start shifting your mindset around what could be possible if you start prioritizing yourself.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

It probably is.

In today's episode of the Smart Nutrition Made Simple Show, I call bullshit on all the crap being spewed over social media on how to lose weight without having to make any sacrifices.

Without giving up alcohol.

Without tracking your food.

Without meal prepping or meal planning.

Without giving up junk food.

Because there will ALWAYS be tradeoffs.

And while you don't have to do all of these things to lose weight, the process is going to be THAT much harder in the long-run.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements –https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

In today's episode of the Smart Nutrition Made Simple Show, I'm sharing what I call my 10 commandments of fat loss over 40, and ways we can start to look at nutrition, fitness, strength training, joint health, and recovery a little bit differently.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

If you'd like a copy of my full presentation, just shoot me an email at Ben@bodysystems.com.

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

And when it comes to your health and fitness, this rings especially true.

In today's episode of the Smart Nutrition Made Simple Show, I explain why the people you spend the most time with, and the environment you put yourself in, will dictate your weight loss success, and I share exactly how to cultivate a network of the right people who are actually going to help you elevate.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements - https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

If you’re traveling this summer and want to enjoy all the foods, drinks, and fun without completely derailing your weight loss progress, you won't want to miss this podcast.

As always, if you love what you hear on this show, please do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

In today's podcast, we'll discuss what's better, protein bars or protein shakes, my opinion on high-protein desserts, junk foods, and snacks, some easy-to-make quick high-protein foods, and why if weight loss is so simple, why it's so hard. So without further ado, let's get started.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

In today's podcast, we're discussing whether strength training exercises need to be fancy to be effective, if there are essential exercises everyone should do, why I often criticize popular workouts like OrangeTheory and CrossFit, and how we handle situations where clients don't see desired results despite "cutting calories." So without further ado, let's get started.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

What if you feel like you’re eating healthy but still stagnant with your physique and weight loss goals?

What type of training and dieting strategies actually work for long-term success?

In today's episode, I catch up with Amber Brueseke, a wife, mom of four (ages 10-17), and a former RN who founded Biceps After Babies because she believes that being a mom doesn't have to mean your fittest days are behind you.

What started as a little Instagram account to share her fitness journey online has become a business focused on empowering women to achieve. Her signature coaching program MACROS 101 has helped over 8,000 women use the tool of macro counting to build a nutrition plan that's both effective and enjoyable.

Amber has a distinct talent for pinpointing the underlying obstacles preventing clients from reaching their goals. She has taught her unique coaching methodology to over 150 coaches in her Transformational Macro Coach Certification.

In today's conversation, we discuss:

💪 Her journey from Nurse and busy mom to nutrition coach and business owner.

💪 We talk about how learning how to track macros was the pivotal lever in her body composition changes and how she’s been able to build a business around helping other women and mothers do the same.

💪 Amber and I dig deep into mindset, pre-existing beliefs, and identity change as the most fundamental components of true growth and transformation

💪 How we can leverage accountability, externally and internally to create autonomy and long-term success.

💪 Lastly, we share the power that comes from modeling healthy nutrition and exercise for our kids and the responsibility present for every parent to do the same.

If you’re desiring personal growth, ready to make change, and looking for the tools to become the type of person that is lean, healthy, and strong for your family and your future, then this episode is for you.

I loved this conversation and am confident you will too, so without further ado, here’s Amber Brueseke.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

Connect with Amber:

Instagram: https://www.instagram.com/biceps.after.babies/

Grab her FREE macro guide: https://bicepsafterbabies.lpages.co/setting-your-macros-option-d/

Work with Amber: https://www.bicepsafterbabies.com/

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

In this week's podcast coach Dr. Dan Dodd, coach Joey Szolowicz, and I talk about some of the biggest mistakes clients unintentionally make that keep them from reaching the goals they set for themselves, and offer up some easy-to-implement solutions to prevent self-sabotage.

If you have a question for the coaches drop it in the comments below, reach out to us on social media @bodysystemscoaching, or shoot me an email: Ben@bodysystems.com.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Got a question you'd like us to tackle in an upcoming episode? Let us know on our social media channels @bodysystemscoaching or email me at Ben@bodysystems.com 

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Many parents are at a loss for who to turn to for trusted advice - advice that takes a root-cause, holistic approach to whole child resilience, but that doesn't dismiss the value of conventional pediatrics.

Today on the show I am excited to bring back Dr. Elisa Song. Elisa is a Standford, NYU, UCSF-trained pediatrician and one of the foremost pioneers and trusted experts in pediatric integrative and functional medicine. In her holistic pediatric practice, Whole Family Wellness, she's helped thousands of kids get to the root cause of their health concerns and helped their parents understand how to heal their children from the inside out. Elisa is also the author of the Health Kids, Happy Kids: An Integrative Pediatricians Guide to Whole Child Resilience.

In today's conversation, we discuss the alarming trend in children's lifespans and how the gut microbiome holds the key. Dr. Song shares her journey from conventional to integrative medicine, the detrimental effects of antibiotics on kids' gut health, particularly during infancy and adolescence, and the connection between the gut microbiome and your immune system, brain development, mental health, mood, and behavior. 

We also talk about strategies to empower children and parents to make informed health choices, emphasizing education on reading food labels and understanding how what we choose to eat impacts our overall health. And finally, Dr. Song offers actional advice for parents to support their children's health, including dietary changes and lifestyle adjustments.

For all parents and healthcare providers listening, this episode is a call to action to reevaluate and reinforce the foundations of health in our younger generation. So, without further ado, here's my conversation with Dr. Elisa Song.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

Connect with Dr. Elisa Song:

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

Buy her new book: https://www.healthykidshappykids.com/book/

Website: https://healthykidshappykids.com/

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Today on the show I'm excited to welcome back my good friend Esther Blum, MS, RD, CDN, CNS. Esther is an integrative dietitian and menopause expert who's helped thousands of women master menopause through nutrition, hormones, and self-advocacy.

She is the best-selling author of See Ya Later, Ovulator, Cavewomen Don't Get Fat, Eat Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project.

Known as Gwyneth Paltrow's menopause mentor and by Forbes for helping women thrive through menopause, Esther was also voted Best Nutritionist by Manhattan Magazine. She has appeared on the Today Show, ABC-TV, Good Day NY, and is frequently quoted in Goop, Well + Good, Forbes, Time Magazine, The New York Post, The Los Angeles Times, In Style, Bazaar, Self, Fitness, Marie Claire, and Cosmo.

In today's conversation, we dive deep into all things menopause and perimenopause, the significant gap in healthcare that leaves many women underserved, and the crucial role of hormone replacement therapy. Esther shares her expert insights on how hormonal imbalances affect everything from sleep patterns to mood swings to brain fog and weight gain, and offers practical advice on managing these symptoms through diet, exercise, and proper hormone management.

We also talk about the need for education about menopause for both men and women to foster better understanding and support, the role of carbs in managing cortisol levels and overall hormone balance, and why women need to prioritize themselves over focusing so much on everyone else.

This is a fantastic conversation that will provide you with a ton of value and give you the information you need to get as Esther calls it, "exquisite meno care".

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

Connect with Esther:

Work with Esther: https://estherblum.com/

Get your FREE 14-Day Menopausal Metabolic Meal Plan: https://estherblum.com/recipes

Follow Esther on Instagram: https://www.instagram.com/gorgeousesther/

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

In this episode we tackle everything from the challenge of breaking down scientific jargon into digestible advice for clients to the real-world costs of pursuing ambitious fitness goals, the importance of setting realistic expectations, and how to navigate the trade-offs of intense fitness regimes for sustainable health. 

If you like what you hear on today's show then be sure to check out the Flex Diet Podcast with Dr. Mike T. Nelson. You'll find the link in our show notes. So without further ado, let's dive in.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

Listen to the Flex Diet Podcast: https://miketnelson.com/podcast/

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Today on the show I'm joined by my close friend Kelly Meehan, IHP, MBCE, OD, FAAO. Kelly is an integrative health practitioner, certified health coach, wife, and busy mom of three with a passion for helping families find and learn how to achieve optimal wellness through an integrative approach to health. Kelly brings a wealth of knowledge, not only from her multiple degrees but also from her own experiences dealing with Celiac disease. 

In today's episode, we dive deep into the topics of Celiac disease and gluten sensitivity. We talk about the atypical symptoms of gluten sensitivity that go far beyond digestive issues, including effects on brain function, mood, energy, and skin appearance. We discuss why gluten sensitivity goes undiagnosed or misdiagnosed. We talk about Kelly's health journey navigating a Celiac diagnosis for both herself and her daughter and how that transformed her professional career. We also talk about the effects of glyphosate (weed killer) on our food supply and why so many people with gluten sensitivities don't have any issues in Europe. Finally, Kelly shares a surprising list of foods that contain gluten and provides simple, easy-to-implement strategies for managing diet changes at home should you need to remove gluten from your or your child's diet.

Whether you're a parent navigating gluten challenges for your child, someone experiencing these symptoms yourself, or simply interested in learning more about celiac and gluten sensitivity, this episode is packed with valuable information to help you become your own best nutrition detective.

So, without further ado, here's my conversation with Kelly Meehan.

As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. And if you want to talk about working with me personally, I’d love to chat. Just schedule your free nutrition strategy call at https://www.bodysystems.com/free-strategy-call/.

Connect with Dr. Kelly Meehan:

Website: https://designedfamilywellness.com/

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

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

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: Ben@bodysystems.com 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

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