The Smart Nutrition Made Simple Show with Ben Brown

“LEARNING IS NOT ATTAINED BY CHANCE, IT MUST BE SOUGHT FOR WITH ARDOR AND ATTENDED TO WITH DILIGENCE.” ―ABIGAIL ADAMS   In the informationally complex world of nutrition and fitness what separates the elite health professionals of the world from the rest?   Well, I’ll tell you…   It’s 3 things:   1. They never stop learning and continually make it a priority to learn from those that are getting great results in their field. 2. They can confidently admit that there is more than one way to get clients great results and accomplish this by aligning ONLY with what’s best for their client rather than any one particular nutritional dogma. 3. They practice what they preach. period.   In this conversation with strength & conditioning coach James Tognarini, we discuss his passion for learning and how its helped him to develop effective and realistic training, nutrition, and supplemental considerations for his clientele, regardless of their limitations or goals.    “Asking someone who has never stepped in a gym before, has a high-stress job and can barely stay awake halfway through the day to exercise five times a week and cut out carbs completely or what have you is a lot to ask for a lot of people. I think that’s where a lot of failures comes from.”   Additionally, we discuss:    - How improving joint limitations can contribute to weight loss  - Why logging foods can be pivotal for creating accountability  - Which nutrition decisions may be the most advantageous to long-term results  - How “dieting” struggles can often be great learning tools  - Foundational supplementation for help support nutrient deficiencies   Finally, James and I talk about the value of focusing more intrinsically through meditation and expressing gratitude daily. With a myriad of factors that affect us externally; including poor sleep, nutrition, stress, etc., having the ability to slow things down and manage stress through journaling and breathing exercises could prove to be their most valuable weight loss (and longevity) asset.   Connect with James: Website Facebook Instagram Sign up for The Five-Point Weekly to keep in touch

What if you were told you only had months to live? What would you start doing differently? Who would you spend time with? How would your priorities shift? These are some of the tough questions that Matt Terry was asking himself as he lay in a hospital bed after a somewhat routine appendectomy turned into a cancer scare. This former Olympic powerlifter had faced many challenges up to this point in his life, but none could prepare him for this pivotal moment when everything changed; priorities, values, health, and the decision to do whatever it takes to CHOOSE to define his future. No diagnosis would have as much power as his nutrition and lifestyle decisions. In this inspiring interview, we take a journey through the life of fitness and nutrition expert, Matt Terry, a co-owner of Body Solutions, a personal training studio in Overland Park Kansas.  Matt discusses his transition from animal protein gorging athlete to plant-based living and the steps that he takes daily to maintain his health; physically, mentally, and emotionally. I think that you’ll enjoy listening to Matt’s story understanding even as a “fitness professional”, it’s easy to get caught up in illogical, unnecessary, and sometimes harmful eating patterns despite the “belief” that it’s the right thing to do. Rather, if we can take a step back and follow some fundamental principles and practice some intuition, then we’re likely to be much more successful, even though it may take some work. “Just eat when it’s daylight. That’s the easiest thing to do. You don’t have to get caught up in fasting windows.” Additionally, we discuss: Matt’s struggle with weight growing up. The various nutritional dogma’s that Matt subscribed to and why it almost killed him. Why consuming too much protein (stimulating mTOR) may be a bad idea How much protein is enough The value of intermittent fasting, when, and how Time-Restricted Feeding and the Fasting Mimicking Diet How Matt has evolved over the years in his mindset towards nutrition and exercise and how he applies that to his clientele. Connect with Matt: Website Facebook Additional Show Resources: The Fasting-Mimicking Diet + Detox Plan 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 or sign up for a free strategy call here: http://www.bslnutrition.com/levelup 

Link to FREE Guide: https://go.bslnutrition.com/fmd     The Fasting Mimicking Diet + Detox Plan     The 5-Day Guide to Boosting your Energy & Jump Start Weight Loss    You’ve been hearing me speak a lot about the benefits of intermittent fasting, but more specifically, about the 5-day fasting mimicking diet. Since I was getting so many questions about it, I’m happy to let you know that I created a Free 5-Day Fasting Mimicking Diet Guide and Detox plan to share with you on the exact strategies that I use for myself and my clients, including: How to implement a 5-Day Fasting Plan (Includes Exactly What & When to Eat). The Inflammatory Foods you Must Avoid During the Plan to Quickly Improve Digestion. Why Fasting is the Fastest Way to Improve Energy and Initiate Weight Loss. Which 3 Specific Nutrients to Use to Support Optimal Detoxification. 5 Proven Strategies to Help you Manage Hunger during your fast. Download the free guide HERE: https://go.bslnutrition.com/fmd _____________________________ FULL DISCLOSURE: This is NOT the Prolon patented form of the 5-Day Fasting Mimicking Diet developed by Dr. Valter Longo nor does it claim to be. HERE is the link to his version: www.prolonfmd.com

If you’re interested in learning how to lose weight in the most effective and sustainable way possible, then you’re going to enjoy this interview with Brad Dieter, Ph.D. In our first podcast interview: www.bslnutrition.com/episode50, we talk a lot about physical activity for weight loss, nutrition for weight loss, total caloric intake, metabolism, set point theory, intermittent fasting, the ketogenic diet, etc. In this follow-up conversation, we take it to another level as we discuss some of the deeper and likely more relevant aspects of weight loss (and re-gain).    “Fat loss doesn’t mean you have your macros in order, it means you have your life in order…”   Brad is a trained exercise physiologist, molecular biologist, and biostatistician. He received his B.A. from Washington State University and a Masters of Science in biomechanics and Ph.D. at the University of Idaho. Additionally, Brad completed his post-doctoral fellowship in translational science at Providence Medical Research Center, Providence Sacred Heart Medical Center and Children’s Hospital where he studied the intersection between nutrition, exercise, and disease. Currently, Brad is a research scientist at the Providence Medical Research Center and co-owner of Eat to Perform, an online nutrition coaching platform. He also sits on several different advisory boards and writes articles on health, nutrition, and supplementation on his website ScienceDrivenNutrition.com. During my our awesome podcast, Brad and I talk a more specifically about some of the factors outside of just diet and exercise that can be at the root of why our metabolism is far from just a calculator relying on a calories in, calories out feedback loop, like emotions, sleep, and persistent and chronic stressors that really set the foundation for how and why our body functions the way it does. Connect with Brad: Website Facebook 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 or sign up for a free strategy call here: http://www.bslnutrition.com/levelup 

Intermittent Fasting (Part 1) In this part 1 solo round, we discuss what exactly constitutes "intermittent fasting", the numerous ways in which to implement, and the established benefits, from fat loss to improved health. Intermittent fasting (IF) is a fascinating topic for a variety of reasons. IF is relatively simple, it’s fairly easy to stick to, it’s cheap, and it has a vast array of health benefits, including weight loss. Most of us have grown up thinking that skipping meals is bad. We believe that it slows down our metabolism, puts our body in “starvation mode”, and makes us store more body fat. However, research shows that short-term intermittent fasting, whether it’s for part of the day or the entire 24 hours, can actually boost our metabolism, increase fat loss, and improve our overall health. I've written more extensively on the topic HERE: https://www.bslnutrition.com/intermittent-fasting-weight-loss-tool/ In this short episode, I'll discuss: 1) What is intermittent fasting (IF) 2) How IF works 3) Why do IF 4) Different types of IF 5) Where to begin with Intermittent Fasting If you're new to the topic and interested in realistic strategies to lose weight without practicing some uber restrictive dieting methodology, then IF just may be the right tool for you. IF is highly individualized. As a busy father of 3, I’ve found intermittent fasting to be very valuable because it allows me to have more time to work without thinking about food prep, eating, etc. But what works for me may not work for you. Try and experiment with different forms of intermittent fasting to find the best fit. I also want to be very clear that intermittent fasting is not the only way to lose weight. It is simply a tool that can help you reach your weight loss goals. In the next solo episode, we'll discuss some more advanced and clinically significant fasting strategies, including the 5-Day Fasting Mimicking Diet and my experience having implemented it with myself and numerous clients.  ______________________ 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

So many people are jumping on the low-calorie bandwagon, without knowing that they are sabotaging their metabolism and general health. What factor contribute to diet failure? What is metabolic flexibility, and what should we be doing to help create more metabolic flexibility into our lives through realistic dieting and exercise? Why is jumping into an aggressive diet and exercise program one of the worst things you can do? I was recently interviewed by my friend Jay Campbell on his TOT Revolution podcast to share my thoughts on why we shouldn’t become focused on only one method for weight loss and fitness, and why we need to be flexible in our calorie intake and exercise approach. Some of the many takeaways from our discussion: Metabolic flexibility is just the ability to jump between high calories and low calories depending on energy demands, environmental demands, and stress demands. When you go low in calories, you create a massive discrepancy between your calorie intake and hormonal output. This leads to problems in energy, appetite, libido, cognitive function, sleep, and digestion. Metabolism is an adaptive and reactive mechanism the body has in place. It’s our brain communicating with other parts of the body to facilitate certain responses. Hormones matter as much as calories when it comes to weight loss. Instead of jumping into an aggressive exercise program, it’s better to focus on your nutritional and lifestyle behavior and the things that help manage their hormonal output. That’s what will create a caloric deficit in a healthier way. At the start of the show, I shared why I transitioned out of the supplement space and my issues with the supplement industry (spoiler alert: We're bringing the Complete Essentials BACK! We'll be on Amazon in the next week or two!) We talked about the importance of establishing your values and non-negotiables in your life, and working on being the most functional version of yourself. We also talked about why it’s difficult to find a diet and nutritional method that’s going to work consistently. We also discussed: – The causes of diet failure– Signs that your metabolic output is out of sync and balance– How your body utilizes different fuel sources The problem with a lot of the diet and nutrition programs we use is that they lack flexibility and balance meaning that the metabolism swings too far, and that’s when people start to experience difficulties in energy, hunger, libido, cognitive function, sleep, and digestion. Instead of jumping into an aggressive exercise program, it’s better to focus on your nutritional and lifestyle behavior and the things that help manage their hormonal output. That’s what will create a caloric deficit in a healthier way. We have to maintain balance within a flexible environment so we don’t go too far down one path because that doesn’t do anything for our bodies. Check it out here: https://www.bslnutrition.com/episode68 Find the Complete Essentials on Amazon AND/OR find out more about the Complete Essentials All-in-One Training Formula as www.bslnutritionshop.com 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

Let’s face it, trying to figure what, when, and how to eat is a full-time job. Go ahead and do a simple Google search for “weight loss” and strap yourself in for a mind-numbing and overwhelming amount of confusing and contradictory information, including diets and “protocols” ranging from: Paleo, Ketogenic, Plant-based, Mediterranean, low-fat, high-fat, Carnivore, intermittent fasting, cleanses, etc., etc.  I’m sad to admit it, but even as a nutritionist, with more than 15 years of experience and education, I’m more confused than I’ve ever been about nutrition… And frankly, I’m a little concerned that I’ve only been contributing to the myriad of nutrition information that, for most regular Janes and Joe’s, just isn’t going to be practical to implement. Therefore, I feel like it’s necessary to take a step back here and add a little more clarity to what I consider to be the easiest and most realistic way to change your nutrition habits today…by learning HOW to build out your plate from meal to meal. In this solo episode, we’ll discuss: How many meals per day are ideal and when How much protein, carbs, and fats at each meal Why it’s important to create nutritional balance at every meal How to better control blood sugar, hormones, and total calories Why a simple protein shake can be a game changer when you’re on the go Where to get high-quality supplements (at a heavily discounted price) As you’ll hear in the episode, I’ve used these “plate building” strategies for countless clients who have lost anywhere from 20 to 50+ lbs simply by following the guidelines herein. I’ll tell you what the trick is… DON’T MAKE IT MORE COMPLEX THAN IT NEEDS TO BE. period. __________________________ Additional Resources: Fast Energy Fix Blueprint Episode 55 - Fundamentals of Nutrition with Brian St. Pierre Episode 63 - Optimal Protein Intake and Muscle-Centric Medicine with Dr. Gabrielle Lyon __________________________ Wellevate Supplement Ordering - FREE ACCOUNT - (20% off for Listeners):  LINK: https://wellevate.me/benjamin-brown Just click on the “Create an Account” link below the sign in button. Once you’ve registered for your account, you can view all of the products that I personally use and recommend to my private clients. *If you are registering for the purposes of implementing the 5-Day Fasting Mimicking Diet, please email me and let me know you created your account and I’ll send you the specific fasting guidelines as well as which products you’ll want to order to get started. __________________________ With that said, 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 or sign up for a free strategy call here: http://www.bslnutrition.com/levelup

What if I told you that it’s not the food that you’re eating that’s making you fat?! Rather, it’s how your body is utilizing that food by virtue of our metabolic processes that burn it as fuel and/or stores it as fat… And our current health, our environment, and our food quality are the major determinants in how well our metabolism functions to help keep us lean, healthy and strong. “I think we need to reframe the conversation from weight loss and weight management to metabolism. I do not believe that food makes you fat. It’s what our bodies are doing with that food.” - Dr. Emmett Blahnik In this episode with Dr. Emmet Blahnik, founder of Nextlevelhealth.com, we dive into several key factors beyond Calories in vs. calories out that can determine how well we function with the calories we consume, including: Avoiding hormone-disrupting chemicals in our foods by sticking mainly to quality meats and veggies. Why and how our fat intake is a crucial part of our health, from our cellular foundation to the precursors for our hormonal raw materials. What hydration has to do with metabolism How neuro and micro-toxins can put the brakes on weight loss and where they come from And much more… Ultimately, Dr. Blahnik teaches in his nutritional framework, and upcoming book: Simply Eat Real Food (SERF), we can start to reverse the obesity epidemic and build the healthy metabolisms that we need to lose weight, feel great and balance our hormones naturally.   Connect with Dr. Blahnik: Website: Next Level Health Book: Simply Eat Real Food   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 or sign up for a free strategy call here: http://www.bslnutrition.com/levelup 

Our metabolism controls our body’s ability to utilize food for fuel. As our energy demands change - from sedentary to high-intensity exercises - our bodies preferential fuel sources shift, from fat to carbohydrates. In today’s show, Dr. Mike T. Nelson discusses the inherent flexibility required to effectively utilize both fat and carbohydrates in both healthy and unhealthy people, as well as the various factors that can both positively and negatively influence these pathways, including: Poor Sleep Ketogenic Dieting Fasting Cardio Aerobic Exercise Intermittent Fasting Flexible Dieting And More… Most importantly, we talk about realistic options for people who want to know how to improve their health and performance WITHOUT subscribing to some fad or restrictive based dieting: “If you look at flexible dieting compared to rigid dieting, there’s pretty good research saying that flexible is better. Most of the population if you give them more options they do better.” - Mike T. Nelson Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, faculty member at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruously) heavy-metal enthusiast.  The techniques he's developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe.  In his free time, he enjoys spending time with his wife, lifting odd objects, reading research, and kiteboarding as much as possible.    Connect with Mike: Website: https://miketnelson.com Flex Diet Certification: www.flexdiet.com 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 or sign up for a free strategy call here: http://www.bslnutrition.com/levelup 

There’s not a physiological disorder or disease that isn’t impacted by a lack of sleep. In fact, for me, as a coach, if there was only one thing that I could help clients with that would significantly contribute to improving their health, improving body composition, emotional stability, cognitive function, increase longevity, etc…. it would be figuring out how to improve their sleep. As such, sleep if often one of the first things that I address with all new clients. The crazy thing is, despite how important sleep is for our overall health and daily function, relatively little is known about about the intricacies of why we need a specific amount and how our individual needs can vary. Regardless, in today’s episode, we’re joined by Dr. Court Vreeland to discuss the relationship between sleep and health, from a body and brain  perspective. “People who sleep the appropriate amount are better at consolidating memories, they are better at learning, they are better able to take a skill and master it because their brain is doing what its supposed to do in terms of efficiency. It’s really important for the brain to have this down time to rest and repair.” Dr. Vreeland is a Chiropractic functional neurologist with a private practice in Vermont. He is a nationally recognized speaker, author, and expert in functional medicine. Join us as we dive into the importance of sleep, including: Brain function and optimal learning A deeper understanding of the sleep cycle and what happens when we don’t get enough sleep What strategies to employ to improve sleep hygiene using - nutrition, exercise, lifestyle, and supplementation Leptin Resistance and obesity How to address common sleep issues, including falling asleep, staying asleep, and waking up easily If you feel like your sleep issues could be the elephant in the room, potentially keeping you looking, feeling, and thinking as well as you’d like, then this episode of the Smart Nutrition Made Simple Show is for you! Connect with Dr. Vreeland: Facebook: https://www.facebook.com/vreelandclinic/ Website: http://www.vreelandclinic.com 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