The Smart Nutrition Made Simple Show with Ben Brown

Most men past their 30s aren’t broken. They feel depleted, but their doctors point to normal labs and move on.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 Timeline00:00 – Episode Preview01:42 – Podcast Intro02:18 – Why Doing Everything Right Still Feels Wrong03:20 – The Slow Decline Most Men Miss04:25 – When Energy and Focus Start Slipping05:29 – How Nico Ended Up in Hormone Medicine06:40 – Early Exposure to Functional Medicine07:33 – Lessons From Working With Real Patients08:45 – Why Hormones Change Everything09:53 – Why Medical Training Misses Hormones10:45 – The Limits of Conventional Care11:10 – The Problem With Reference Ranges12:26 – When Normal Labs Stop Meaning Anything13:40 – Symptoms That Get Dismissed14:40 – Treating the Person Not the Paperwork15:55 – Why Men Are Told to Accept Less17:30 – The Point Where Lifestyle Stops Working19:00 – Where Hormones Fit In20:20 – Hormones as a Support Tool22:10 – The Commitment Side of TRT24:50 – Individualized Dosing Versus Templates28:19 – The Most Common TRT Mistakes Men Make35:10 – Addressing Stigma Around Testosterone43:12 – Is Testosterone Actually Cheating55:11 – Podcast OutroConnect with Nico Misleh, MSN, FNP - CLearn more about HRT University:https://www.hrtuniversity.comNico’s clinical practice in Ohio:https://www.apollohealthop.comLinks & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching program: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - 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/

Most men are not failing because they lack effort. They are failing because their system does not fit their life.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 Preview01:02 – Podcast Introduction01:32 – Eric Bach’s Background02:48 – Coaching Busy Professionals04:03 – Training Principles vs Methods05:43 – Training as You Get Older07:12 – Coaching Experience Matters09:41 – Matching Training to Life11:20 – Stress and Recovery Balance13:11 – The A.D.E. Nutrition Strategy14:30 – Simplifying Daily Food Choices15:33 – Common Training Mistakes18:02 – Cardio vs Strength Training20:56 – Training Without Ego24:20 – Joint-Friendly Training Choices27:53 – Letting Go of Old Lifts33:09 – Hormones and TRT Explained38:04 – Fix Lifestyle First44:33 – The 10-3-2-1 Sleep System50:17 – Mastering the Basics51:10 – Episode Wrap-UpLinks & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching program: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - 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/Eric Bach:Youtube: https://www.youtube.com/c/ericbachInstagram: https://www.instagram.com/bachperformance/

Everyone wants to stay active and pain-free, but most people are only shown one path when their body starts breaking down. Manage symptoms or get surgery.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 Preview00:25 — From Neurosurgery to Regenerative Medicine01:05 — Why the “Sick Care” System Falls Short03:39 — Why the U.S. Is Behind on Regenerative Care05:58 — Can Cartilage Actually Regenerate08:36 — Stem Cells vs. Exosomes Explained12:50 — When Stem Cells Make Sense14:07 — Brain Health and Nasal Delivery17:48 — Targeting the Bone for Cartilage Repair19:34 — Acute Injuries vs. Chronic Degeneration20:52 — IV Therapy, Inflammation, and Longevity23:43 — Sourcing, Safety, and Quality Control26:47 — Imaging, Precision, and Injection Strategy28:17 — Disc Degeneration and Why It’s Different30:25 — Joints That Respond Best to Treatment32:07 — PRP, Prolo, and Hyaluronic Acid Compared34:45 — Peptides for Cartilage and Recovery37:31 — Sleep, Protein, and Cellular Repair41:19 — Why Cellular Cleanliness Matters42:02 — Where to Learn More About Dr. Jeff GrossConnect with Dr. Jeff Gross, MD:Instagram -https://www.instagram.com/recellebrate/ Linked In - https://www.linkedin.com/in/jeff-gross-md-5605605/ Website - https://recellebrate.com/ Links & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching program: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - 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/

Most guys don’t realize how fast their hormones can derail their energy, mindset, and marriage until it hits them.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 Preview01:18 – Podcast Intro 04:32 – From Rugby To Burnout05:09 – Why Joy And Blokes Exists06:58 – Why Healthcare Is Failing08:00 – Why “Normal” Isn’t Healthy10:56 – Getting Gaslit By Doctors12:55 – Divorce Was The Wake-Up13:48 – Stress, Weight, Identity Loss16:37 – Feeling Like An Outsider18:10 – Taking Ownership Of Health20:49 – Ask “Why” About Your Labs22:14 – When Testosterone Clicked24:21 – Therapies Aren’t Enough29:13 – Less Effort, Better Results30:33 – Turning Pain Into Purpose41:01 – Life After Getting Optimized42:16 – Start Small, Stay Patient47:18 – Podcast OutroConnect 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.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT Youtube - https://www.youtube.com/@bodysystemscoaching Book Free Nutrition Strategy Call -  https://bodysystems.com/free-strategy-call/

If you’re a hard-charging guy in your 30s, 40s, or 50s who “knows what to do” but still can’t seem to look or feel the way you want… this episode is the reset you’ve been needing.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 Preview01:21 — Podcast Intro04:33 — What Coaches Actually Do06:41 — Why Clinicians Need Coaches09:30 — My Personal Training Beginning11:50 — Who I Coach Today13:29 — Why I Needed a Coach14:01 — Accountability Is the Missing Link17:44 — The All-Or-Nothing Trap18:03 — Why Restriction Backfires21:25 — My Failed Diet Attempts22:46 — Client Success Through Flexibility25:06 — Why Real Food Matters25:31 — Skill of Eating Properly26:32 — Cardio Is a Poor Fat-Loss Tool29:50 — The Three-Step Transformation Plan37:31 — Hormones Matter More Than Ever40:08 — Environmental Impact on Hormones40:38 — Sleep and Stress Fundamentals44:54 — Hard Truths About Your Priorities46:22 — What “Superhero Training” Looks Like47:06 — Training Smarter as You Age50:41 — Leading Your Family by Example52:21 — How Kids Build Healthy Habits55:00 — Where to Find Ben Online56:17 — Podcast OutroLinks & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching program: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - 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/

Ever wasted months on something four minutes could’ve solved?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 Preview01:29 – Podcast Intro02:20 – The Zoom Background Story04:40 – What It Revealed About Our Habits05:42 – Doing Everything Right but Still Stuck07:18 – The Real Cost of Blind Spots08:47 – Asking for Help Isn’t Weakness10:20 – Shortcutting Struggle Through Coaching12:15 – Clarity Is Priceless13:35 – What’s Your “Orange Background”?14:35 – Don’t Wait to Ask for Help15:09 –  Outro and Free Ways to Get SupportLinks & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching program: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - 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/

Life’s not slowing down for you to catch up. You either adapt or get left behind.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 Preview01:52 – Podcast Intro02:04 – Why Optimism Can Work Against You03:30 – Client Story: Tim’s “Too Busy” Excuse08:45 – When Life Forces a Wake-Up Call10:40 – The Hard Truth About Priorities12:05 – Why Desire Isn’t Enough for Change13:40 – Comfort Is the Enemy of Progress16:45 – The Role of Discomfort and Risk in Growth18:10 – The Only Certainty: How You Show Up Daily20:55 – From Delusional Optimism to Deliberate Execution22:58 – 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.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT Youtube - https://www.youtube.com/@bodysystemscoaching Book Free Nutrition Strategy Call -  https://bodysystems.com/free-strategy-call/

You can train six days a week and still not lose fat and it’s not your fault.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 Preview01:39 – Podcast Intro02:30 – The Global Study Explained04:10 – Why “Move More, Eat Less” Fails06:00 – The Body Rebalances Energy Use07:30 – Processed Foods: The Real Culprit09:50 – How Processed Foods Trick the Brain11:50 – “Healthy” Snacks That Sabotage Progress13:40 – What Processed Foods Do to Digestion15:30 – Metabolism Breakdown in Modern Diets18:00 – The Real Value of Exercise19:40 – Why Muscle Changes Everything22:10 – Fat Loss Isn’t About Calorie Burn24:30 – 3 Pillars: Food, Movement, Recovery26:50 – When Training Less Helps More28:40 – Aligning Habits With Your Biology29:44 – Final Thoughts & Free ResourcesLinks & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching program: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - 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/

Everyone wants results, but few people are empowered with tools to build the habits that get them there.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 coaching1:29 – Post-COVID struggles and weight gain2:13 – Tracking food and early habits5:46 – First impressions of the coaching program6:46 – Shifting from tracking to building tools10:12 – Viewing tracking as liberation, not control11:34 – Learning adult ownership and flexibility14:56 – Falling in love with the gym18:46 – 60 pounds lost and sustained for good21:48 – How her mindset and body transformed22:38 – How health changed her family dynamic25:57 – Shared values and partnership in health27:56 – What would’ve happened without coaching30:16 – Learning to live in the gray31:31 – Integration as a personal operating system32:15 – Why investing in yourself is non-negotiable34:39 – Closing gratitude and final reflectionsLinks & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching program: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - 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/ 

You’re not failing because you lack discipline. You’re failing because your approach isn’t sustainable.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 Preview1:31 – Podcast Intro 2:31 –  What the all-or-nothing mindset is3:42 – The client stuck in a yo-yo diet cycle7:05 – Why restrictive diets always backfire9:40 – My personal struggle with rigid eating13:15 – The real reason we bounce between extremes15:45 – Why it’s not about food, it’s about mindset18:50 – Learning to take ownership and eat like an adult21:35 – Building systems that work in real life24:15 – How to live in the gray without guilt26:30 – Podcast Outro and invitation to take actionLinks & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben’s coaching program: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - 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/