The Smart Nutrition Made Simple Show with Ben Brown

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

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

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

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

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

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

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

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

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

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