The Smart Nutrition Made Simple Show with Ben Brown

Your body is pretty smart… and has evolved over millennia to survive harsh conditions through feast, famine, and disease. We were built to procreate. Despite the fact that we all want to look good naked, we can’t outsmart the bodies inherent drive to simply survive. So much so, that when our brain perceives stress, the last thing it wants to do is burn body fat. Rather, it will redirect all necessary resources to ensure survival… Be it lack of sleep, over exercise, under eating, finances, poor relationships, and any other actual, perceived, or anticipated stressors, all have the ability to significantly impact how our body functions. On today’s show, I speak with Dr. Carrie Jones about how stressors impact our natural hormonal rhythms and why our present day lifestyles can set us up for hormonal sabotage, cause us to store body fat, decrease energy, and a plethora of other symptoms. "Everyone vilifies cortisol, but actually cortisol helps your blood sugar, is anti-inflammatory to a point and it actually helps to trigger your own T cells that have been tagged as autoimmune to be killed. So if your cortisol rhythm is dysfunctional you can actually increase your risk for autoimmunity or you can increase the autoimmune symptoms you already have." - Dr. Carrie Jones Dr. Carrie Jones is an internationally recognized speaker, consultant, and educator on the topic of women’s health and hormones. She graduated from the National University of Natural Medicine (NUNM), School of Naturopathic Medicine in Portland, Oregon where she also completed her 2-year residency in women’s health, hormones and endocrinology.  Later she graduated from Grand Canyon University’s Master of Public Health program with a goal of doing more international education. She was adjunct faculty for many years teaching gynecology and advanced endocrinology/fertility and has been the Medical Director for 2 large integrative clinics in Portland. She is the Medical Director for Precision Analytical, Inc, creators of the DUTCH hormone test. Additionally we talk about our personal experience with implementing a Fasting Mimicking Diet as we both coincidentally are on day 5 (the last day, thank goodness!!) at the time of this recording. There’s a plethora of research based benefits from fasting, including: Increase insulin sensitivity Decreased insulin resistance Decreased blood glucose Increased visceral fat utilization (in longer term fasting) Increased ketone production  decreased autoimmunity Decreased inflammatory cytokines Decreased blood lipids (more triglycerides mobilized for fuel) Increased memory and learning Increased Brain Derived Neurotrophic Factor (BDNF): basically better brain function through brain hippocampal mitochondria production Despite all of these incredible benefits, In my opinion one of the biggest benefits of fasting is simply getting a better understanding of your body, how you feel, your hunger levels, how to manage hunger and why it’s just not necessary to eat as much and as frequently as we Americans tend to. I hope you guys enjoy the show! Connect with Dr. Carrie Jones: Dutch Test: www.dutchtest.com Website: www.drcarriejones.com Instagram: https://www.instagram.com/dr.carriejones/   If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review.  It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness, then let’s chat, just email me: ben@bslnutrition.com and/or book a time for a free strategy call here: http://www.bslnutrition.com/levelup   

There’s power in simplicity. It’s obvious, that I believe that, hence the name of the show - The Smart Nutrition Made Simple Show. But sometimes the complexity of the topics we speak about lead us to believe that things are more difficult than they seem, i.e. hormones, gut health, functional medicine, supplementation, nutrient timing, intermittent fasting… I suppose one cannot help be confused given the vastness and depth of the content that’s out there for our immediate access. Today however, we take things back to the basics to give you the tangible tools to help you make the smart nutrition decisions. “Actually taking a step back and keeping things as simple as possible is really what can pay off for people. The biggest thing that’s changed everything for me is simply understanding what a calorie is and what that means.” - TJ Jankowski I’m thrilled to introduce you to TJ Jankowski, a former fat kid who found the gym just in time to become a professional/international rugby player.  TJ now is the main guy at TJ Strength, an Online Coaching company that focusses on practical, long-term results.  His coaching focuses on three key areas:  Using smart nutrition strategies to build a chiseled physique Practical, cutting-edge training that produces consistent progress both on the field and in the mirror. Figuring out how to implement the first two points in real-life situations to stay as consistent as possible. In todays episode we discuss: Calorie counting and creating more nutritional awareness Decision fatigue and WHY it’s necessary to plan ahead Being proactive vs reactive in order to avoid sabotaging your weight loss goals. If you enjoy my perspectives on nutrition then I’m confident this episode is for you as TJ and I clearly see eye to eye on nutrition and why it’s so important to make things simple for long-term success. www.bslnutrition.com/episode61   Connect with TJ: Website: https://www.tjstrength.com Facebook: https://www.facebook.com/tj.strength1/ IG: https://www.instagram.com/tj.strength/   If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review.  It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness (as well as acknowledging the role of alcohol in your life), then let’s chat, just emaill me: ben@bslnutrition.com or sign up for a free strategy call here: http://www.bslnutrition.com/levelup 

What are epigenetics and why is it important to do genetic testing to optimize our health? That’s what we discuss today on the show with Dr. Tracy Gapin. According to Dr. Gapin, “Epigenetics is the science of lifestyle. We know that what you eat, how you sleep, how you deal with stress, how you move, all these things, all these environmental factors, affect the expression of the cells in your body.” Dr. Gapin is a board certified urologist, men's health expert, and epigenetic coach. He focuses on helping busy, successful men optimize their health, get their edge back and reach their full potential.  He offers a personalized path to help men maximize their sexual health, hormone levels and vitality through advanced epigenetic coaching and a bio-individualized approach to helping men optimize their performance. The science of epigenetics, as Dr. Gapin discusses, shows us that how we eat, move, breathe, sleep, and think is what actually dictates our health. While our genetics may predispose us to certain conditions, it’s our lifestyle that activates or suppresses the expression of that DNA.   With the advent of DNA/genetic testing now, we have the ability to examine our individual genetic code to determine what may be the right type of nutrition, sleep, stress management, movement/fitness, supplementation, as well as detoxification and hormone specificity for that person.  This also sheds meaningful light into what and how lifestyle, nutrition, and environmental factors can contribute to a decline in men’s health and performance, specifically testosterone levels. We also discuss: The pervasiveness of endocrine disrupting chemicals (EDC’s) that act like estrogens in our body How to use “precision medicine” to individualize a program to someones genetic testing with their current lifestyle. The epidemic decline in men’s testosterone levels and what can be done about it. Transgenerational exposure to EDC’s and the impact on fertility today. Simple nutrition and lifestyle habits to boost testosterone Connect with Dr. Tracy Gapin: Website: drtracygapin.com Facebook: @drtracygapin Instagram: @drtacygapin   www.bslnutrition.com/episode60   If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review.  It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness (as well as acknowledging the role of alcohol in your life), then let’s chat, just emaill me: ben@bslnutrition.com or sign up for a free strategy call here: http://www.bslnutrition.com/levelup 

Just Do it… Just Do it NOW. Powerful words to live by from today’s guest, James Swanwick, that have helped him and thousands of others positively impact their health, wealth, relationships, productivity, and so much more. James Swanwick is an Australian-American investor, entrepreneur, speaker, former SportsCenter anchor on ESPN, host of The James Swanwick Show podcast and the author of The 30 Day No Alcohol Challenge. Forbes listed James as one of 25 Professional Networking Experts to Watch. On todays show I talk openly and honestly with James about my experiences with alcohol and why I believe everyone should experience at least 30 days of no alcohol so that they can live up to their true potential. James give us insight as to why he decided to start the 30-day no alcohol challenge and how it’s leading a community of people to make change in their lives while acknowledging the very thing that’s holding them back.  We discuss the relationship of alcohol to poor sleep and the cascade of events that follow that could very well be sabotaging your success in any and every aspect of your life. Additionally, James shares why he created his “Swannies” blue light blocking glasses as a stylish way to improve health without looking like a total “biohacker geek”. If any of this resonates with you and you’d like to talk about how we can work together to improve your health, wealth, and personal relationships by taking control of your nutrition and fitness (as well as acknowledging the role of alcohol in your life), then let’s chat, just emaill me: ben@bslnutrition.com or sign up for a free strategy call here: http://www.bslnutrition.com/levelup Here’s how to connect with James: 30 Day No Alcohol Challenge Instagram Swannies Blue Light Blocking Glasses: BenBrown at checkout for 15% off Mentioned Book: Genius Foods by Max Lugavere (@maxlugavere)

You’ve been told your testosterone levels are “normal” but are you’re still feeling like crap. Did you know that conventional norms for testosterone were recently lowered? And just because your levels are normal doesn’t mean their “optimal”? Meet Jay Campbell, author of the Testosterone Optimization Therapy Bible, who suggests that testosterone optimization is necessary to live like the man, father, and husband that we all want to be. Jay Campbell is a Champion Men’s Physique Competitor and the best selling author of The Definitive Testosterone Replacement Therapy MANual: How to Optimize Your Testosterone for Lifelong Health and Happiness. As a 17 year TRT patient, Jay is a master at manipulating and tweaking the human endocrine system to optimize performance and health. Jay, along with his wife Monica, co-founded FabFitOver40.com – the #1 site on the web for fitness-over-40 information. Jay has experience working with thousands of men and women in optimizing their nutrition, exercise, fitness and fat loss. Jay makes it his personal mission to effect positive and rapid change in each and every client who enters the mastermind program. In this epic interview, we discuss: What it means to actually “optimize” testosterone levels and how to do it through blood testing as well as nutrition and lifestyle modifications. Testosterone Resistance Syndrome & the effect of estrogen disrupting chemicals (EDC’s) Why So Many Men are Refused Treatment due to a lack of awareness of TRS and the Standard Mean Deviation as to what Defines “Low T” Why Mapping and Understanding DNA pays huge dividends in Nutrition, Training and Physique Development This was an eye opening and powerful interview that helped me better understand that it’s no longer acceptable to passively react to the chemical exposures in our environment. It’s time to take action and be proactive if we want our kids to be able to live healthy lives. It’s time to OPTIMIZE.   Show Resources: TOT Bible Website Webinar links Facebook Twitter Estrogeneration Book Aquasana Shower Filter If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! ARE YOU READY TO OPTIMIZE YOUR ENERGY? If you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben: http://www.bslnutrition.com/levelup

Being a man today ain't easy... The pressure of living up to societal expectations can be intense: Being a provider, a present and engaged father, a supportive and emotionally available husband, a strong leader and community member...it seems like a lot. David McMenomey, founder of BeDadStrong.com, has found that creating a community based on competition and optimistic support helps men thrive.   David is a father of 2 and has been married to his college sweetheart for nearly 11 years. He is a serial entrepreneur, and avid hunter, mountain biker, guitar player and fitness enthusiast. David is now building a powerful community of dads called Dadstrong and is helping them to be strong for their families through accountability and fitness challenges. In this great interview we discuss David's personal growth that stemmed from a tumultuous multimillion dollar business failure and his corresponding passion project: The BeDadStrong Community. Dadstrong is a space for dads to share life, get strong, and encourage each other in any areas they are hitting a wall. Episode Resources: DadStrong Website BeDadStrong Facebook Group Connect with David on Facebook If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review. It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! ARE YOU READY TO OPTIMIZE YOUR ENERGY? If you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben - http://www.bslnutrition.com/levelup/

Today is my first actual solo podcast episode and I see it only fitting to share with you the top 10 things that I learned from the Strength Sensei - Charles Poliquin, who was a strong mentor for me. 1) The powder community: The majority of the people I know and respect the most in the industry is because of taking Charles courses. It's where I got to validate my ideas, learn what other coaches were doing and just bro out with other like minded peeps. We need community to thrive. 2) You gotta pay to play: I hired CP for a 1-1 consult in 2009. It was $1000 for the hr and, to this day, one of the best decisions I've made for my career. Not because of the consult itself, but because it helped us build rapport. Eventually this led to client referrals, networking opportunities and ultimately new business partnerships, a contract with a major NBA organization and helped me launch and grow the #CompleteEssentials. 3) Teach through storytelling: Charles was a great story teller. Many times he had me dying laughing with some of the stories he'd tell, the attention to detail, and what a great memory he had. It wasn’t the information that resonated, but the way he relayed it that made it stick. 4) Be polarizing: People loved him or hated him, and he owned it and never flinched. He taught me to be ok with putting out content that people may not agree with as well as telling clients what they need, not what they want to hear. 5) The path to success is never linear: CP had a tumultuous ride and while I won't pretend to know too in depth, I do know that his highs were certainly accompanied by plenty of lows. I’m especially saddened because despite his success, I’m confident his best had yet to come... 6) Question everything: Being brought up in an academic household, I learned early on to be analytical (and skeptical). It was the fascinating nature of the Biosignature courses (and my skepticism that ensued) that forced me dig in and find out more about nutrition and supplementation, and ultimately go back to school and to get another degree.  7) Prioritize what really matters: I always had a tremendous amount of respect for Charles and his relationship with his daughter. The way his eyes lit up when he spoke of her. You knew instantly that the hard shell of his physique was nothing but playdough to her every need and to those people in his life he really cared for. 8) How to ask good questions: When I first started taking courses with Charles in 2007, you learned very quickly not to ask dumb questions. He would look at you as if he was trying to melt you with his eyes and the verbal assault was equally penetrating.  9) Give credit where credit is due: CP had a remarkable ability to tell you exactly when and from whom he learned a certain topic, tool or tip. Having had and uncountable number of people plagerize his work to-date, he was especially great about recognizing and respecting those that blazed the trail before him.  10) What you appreciate, appreciates: Charles taught me the power of gratitude to help me attract what I want in my life. A way to focus on opportunity, new possibilities and positivity rather than problems and negativity. "No pissing, no moaning." Thank you Charles. You made an indefinable impact in my life and I only wish I could have shared this with you sooner. If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review.  It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! ***And if you're ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben: www.bslnutrition.com/levelup/

What the heck is BioHacking? Blake Bowman, of GuerillaZen.com explains that despite the fact that even though he identifies with the term “biohacking”, or is seen as a “biohacker”, what he really practices is health-optimization. Essentially this is taking sometimes unconventional steps; utilizing technology as well as natural resources from mother nature in order to optimize health. In fact, as Bowman explains, the BEST “biohackers” actually emulate nature, like getting in the ocean, grounding your body on the part with bare skin, getting in the sunlight, exercising daily, and eating whole foods that are local and seasonal. The reality however is that most people don’t practice these health optimization strategies that our ancestors have been practicing for hundreds of thousands of years. Therefore, we need someone like Blake to show us how ands what we should be doing in order to improve our sleep, manage our stress, heal our body, and nourish our soul. Blake Bowman is a holistic health expert, biohacker, human optimizer, online coach/creator.  He strives to give people the knowledge and tools they need to take their health back into their own hands. In this interview, we discuss various ways to improve health through the benefits: Sunlight and vitamin D, why it’s a necessary, and how to get vitamin D in the winter Cold therapy and it’s impact on both short and long-term health as well as the various ways to implement daily cold therapy into your busy day. The role of medicinal mushrooms in helping humans live healthier lives, which ones we should be buying, and why they’re sod beneficial. Additionally, we talk about some unique products and supplements, including Blake’s upcoming medicinal mushroom formula that he’s launching in 2019. Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes. Follow Blake Bowman Here: Facebook GuerrillaZenFitness.com YouTube Instagram If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review.  It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! ***And if you're ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben: www.bslnutrition.com/levelup/

In this episode with Brian St. Pierre, we break down the nutrition fundamentals that anyone looking to improve their health and physique would benefit from, specifically those of us with families and “busy” lifestyles. You can think of these fundamentals as essentially the best practices of precision nutrition and what they’ve tested and proved to work through hundreds of thousands of clients over the past 10+ years. Before we jump into those, let’s not forget that the basics are the basics for a reason… Because they work. And so before you jump into the next latest and greatest fad diet or exercise program or before you feel like you need to “think outside the box”, its worth acknowledging that what works isn’t always the sexiest programs out there. Perhaps, it’s those that are most realistic done diligently and consistently that will drive the greatest results! These nutrition fundamentals revolve around: How and Why are you eating?  What and How much are you eating? Before we discuss what we should be eating or  much, it’s important to have a solid foundation of why and how… Are we actually hungry? or just stressed out? or bored? or thirsty? or is it just “time to eat”… It’s important to ask these questions to help us tap into some of the underlying mechanisms at play that cause us to make the decisions (good or bad) that we do. Additionally, we dive into the professional sports realm and how these same fundamentals apply to even the most gifted athletes in the world. Here’s the thing, “nearly all human behavior is an attempt to solve a problem” whether it be pain, grief, stress, etc… so again, by evaluating why and how we’re eating, whether its consciously or not, we can gain a lot of insight into what changes can be made, especially before we worry about the What and how much. Lastly we dive into the ever important aspect of eating & exercising while traveling and how to focus on what we can control RATHER than all of the myriad of things that could be problematic.  Brian St. Pierre is the Director of Performance Nutrition at Precision Nutrition, working with a host of fitness professionals and professional sports teams including the San Antonio Spurs, Cleveland Browns, US Open Champion Sloane Stephens, and many more. Prior to his work with Precision Nutrition, Brian worked for three years at Cressey Sports Performance as the head Sports Nutritionist and as a Strength and Conditioning Coach, working with hundreds of athletes and recreational exercisers of all types.  The author of the High Performance Handbook Nutrition Guide, the Show and Go Nutrition Guide, and Ultimate Hockey Nutrition, Brian is a Registered Dietitian with a Masters degree in Food Science and Human Nutrition. He's also a Certified Sports Nutritionist as well as a Certified Strength and Conditioning Specialist. As part of the Precision Nutrition mission, he helps to deliver life-changing, research-driven nutrition coaching for everyone. www.bslnutrition.com/episode55/ If you enjoyed this episode, make sure to subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review.  It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And if you’re ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben: www.bslnutrition.com/levelup/

In this enlightening interview with Dr. Ralph Esposito, we start off our discussion by talking about the differences between normal testosterone and optimal testosterone ranges as seen in conventional blood labs as well as WHY just looking at normal levels can be such a big problem. Dr. Esposito is a naturopathic physician, acupuncturist and functional medicine practitioner specializing in integrative urology, men’s health and hormonal health. In addition to being a peer reviewer for medical journals, he has authored several medical textbook chapters and has designed education modules for health professionals specifically on urological conditions, male and female hormone dysfunction, hypogonadism, exercise, men’s health and sexual dysfunction. Dr. Esposito has trained at NYU Integrative and Functional Urology Center and also holds a position as adjunct professor at New York University where he lectures on integrative medicine. Currently, Dr. Esposito serves as a medical consultant and research analyst. In this podcast, Dr. Esposito discusses why it’s imperative to not only look at total testosterone, but also free testosterone levels to get a better idea of what’s happening at a cellular level and how your body it utilizing it’s testosterone production. We discuss the numerous roles of testosterone in the body and it’s importance as we age and the internal and external factors that influence out bodies testosterone production, including HPG (hypothalamus-pituitary-gonadal) axis dysfunction. Finally we dive into diet and lifestyle considerations that are the biggest factors to regulate hormones, including sleep, blood sugar regulation, and if/how we should utilize intermittent fasting as a means to improve hormone health. Click here to subscribe to the Smart Nutrition Made Simple Podcast on iTunes. Follow Dr. Ralph Esposito Here: Facebook Instagram Website If you enjoyed this episode, head on over to iTunes and subscribe to The Smart Nutrition Made Simple Podcast if you haven’t done so already. While you’re there, leave a rating and review.  It’s the best way that we can help more people ultimately make Smart Nutrition SIMPLE! And if you're ready to take your training and nutrition to the next level so that you can optimize your energy and body composition, then schedule your free strategy call with Ben: www.bslnutrition.com/levelup/