The Smart Nutrition Made Simple Show with Ben Brown

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 

There’s a common denominator when it comes to why so many of us struggle to be consistent with our nutrition - especially hard charging entrepreneurs… of course, it’s finding the TIME to “eat right”. Despite the fact that this, in itself is a massive limiting belief, it goes without saying that the easier we can make things in the kitchen and on the road, the more successful we’ll be…especially when faced with periods of excessive work, stress, and travel. In this episode, we catch up with Phoenix, AZ based personal trainer and fat loss ninja, Nate Palmer. Nate is the bestselling author of Passport Fitness: The No-Nonsense Guide To Staying In Shape No Matter What City You Wake Up In as well as the creator of the comprehensive mobile friendly workout system created for those that travel frequently called Bod-in-a-Box. Having spent the last several years working with extremely busy entrepreneurs and executives, Nate offers first hand knowledge about what it takes to build and maintain a “million dollar body” with tried and tested nutrition and training strategies. “The first thing to put a big priority on is how they can fit a healthy nutritious plan into their lifestyle. You have to be doing a nutrition plan that supplements your lifestyle, helps you create energy, create focus and doesn’t take a ton of time.” Additionally, we discuss:  - How Nate worked his way into a competitive fitness industry after realizing he wasn’t cut out for the standard 9-5  - Why the standard American breakfast is setting upon your brain and body for disaster (and what to eat instead).  - What’s in Nate’s “Optimal Body Coffee” recipe that will supercharge their brain  - Why you need to be strategic about using your “decision making muscle” for important decisions, not silly food choices.  - How to embrace hunger to fuel your productivity through enhanced brain activity  - When the best time to implement carbs is to help with stress reduction and improved sleep  - Lastly, Nate’s popular Million Dollar Meal Plan Guide   Episode Resources:  - Website  - Facebook  - Million Dollar Meal Plan  - Passport Fitness   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 

In this episode we’ll cover all things protein as far as protein intake on muscle health and longevity. We’ll discuss the relationship between muscle mass and brain health, blood sugar regulation, as well as the benefit of having relatively large amounts of lean muscle tissue. Lastly, we’ll discuss how much protein should be consumed, what sources are best, and which protein supplements are best. Trained as a Doctor of Osteopathic Medicine, Gabrielle works with nutritional interventions, metabolic and genetic testing, and behavioral action plans to to precisely fine-tune metabolism, balance hormones, and transform body composition. Her formal education culminated in nutritional science and geriatrics research at Washington University in St. Louis. Connect with Dr. Lyon: Website Instagram  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 and/or book a time for a free strategy call here: http://www.bslnutrition.com/levelup 

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