Most of us think that if we eat less and work out more we will lose weight, but that’s simply NOT the case. In fact, doing so is often a recipe for weight gain. Why? Well, the answer lies in understanding the metabolism and what it takes to function optimally. If you’re curious about how the metabolism really works, you’re struggling to lose weight and can’t figure out why, or if you’re simply interested in optimizing your metabolic health, then you need to check out my podcast with Dr. Jade Tet...
Jun 29, 2021•1 hr 1 min•Ep. 127
In this episode, I have a conversation with James LaValle about his unique expertise in personalized integrative therapies that he uses to uncover the underlying metabolic issues that keep people from feeling healthy and vital. We’ll discuss his Metabolic Code testing methodology as a framework for identifying the biggest limiting factors, with nutrition, physiology, and behavior, that are keeping us from feeling and performing our best, and how to approach progressive, systematic, science-based...
Jun 22, 2021•40 min•Ep. 126
One of the first tools that we tend to gravitate towards when we’ve committed to a weight loss program is some sort of cardiovascular exercise, like jogging, peloton, Bootcamp classes, and/or some sort of circuit style training. Many of us have this perception that if our heart rates are elevated, if we’re sweating, and we’re out of breath, then we’re burning more calories and therefore, burning more fat… Unfortunately, that’s simply not the case. Indeed, we may be, in fact, burning more calorie...
Jun 15, 2021•30 min•Ep. 125
In this episode I’ll share the many reasons (brain, body, soul) that committing to family meals can be one of the single best tools to help your children become confident, healthy, communicative, and emotionally stable individuals. We’ll discuss some of the research around why having frequent family meals is so valuable for not only our kids, but for our family dynamic, as well as the numerous life-long health benefits that eating together can impart. Additionally, I’ll break down the PFC (prote...
Jun 01, 2021•38 min•Ep. 124
In this episode I answer a few questions, including: My current macros and photoshoot prep How much weight should someone be losing when dieting? How to handle sweet treats when in a calorie deficit: Trigger foods and buffer foods Resources: Fat Loss Fix Guide: http:// www.fatlossfixguide.com Free Nutrition Community: http:// www.smartnutritionmadesimple.com Youtube page: http:// www.smartnutritionmadesimpleTV.com Connect with Ben: Facebook Community: https://www.facebook.com/groups/smartnutriti...
May 25, 2021•24 min•Ep. 123
You Screwed Up, Now What? The day started great, you’re making good decisions, you know what you’re supposed to do, and then all of the sudden, in a moment of stress, of angst, of anger, of sadness, or of celebration, you eat or drink something that wasn’t part of the plan. Oh no, “I blew it” you tell yourself… Followed by, “well, I already had something off plan, so I might as well have something else” until it’s snowballed into a soup du jour of higher than desired calories that leave you feel...
May 18, 2021•16 min•Ep. 122
If you’re serious about living a long, healthy, and perhaps lean life, then there’s a few fundamental nutrition principles that will serve you well as you age. For many, what once worked well in our youth to support lean muscle mass and improved body composition no longer serves us as our lifestyle, hormones, food preferences, and stress levels change. Aging healthfully means proactively fighting against the common triggers that can cause excessive fat gain, reduced muscle mass, poor hormonal an...
May 11, 2021•44 min•Ep. 121
Undergoing nutrition change is difficult, no doubt about it. Not only can it feel challenging to consistently make better food choices, but navigating the dynamics of family and social support can absolutely make or break your success. If you’re working to make change in your life including changing your nutrition and eating behaviors, then you need to plan for success, which includes having a clear cut plan of attack for WHEN friends and family consciously or unconsciously try to sabotage your ...
May 04, 2021•8 min•Ep. 120
Learning to make better nutrition decisions, consistently, is much like learning how to play an instrument. At first, you’re going to suck, but with time, dedication, and practice, you’ll improve to the point where you’ll actually be somewhat competent and maybe even get pretty good. But without any formal training, thinking that you’re going to be a concert pianist is delusional, much like the ways in which we approach our weight loss goals. You can’t undo a lifetime of bad habits in a 7 day da...
Apr 27, 2021•26 min•Ep. 119
We all deal with stress and difficult times, and there’s no such thing as a “perfect week” or a perfect day or even perfect foods… and oftentimes we find that our daily responsibilities can mount to so much pressure that we’re often left saying “screw it” to the health priorities that we KNOW we need in place if we ever want to get to and/or maintain our health goals… > The consistent sleep > Balanced meals > Daily movement Instead of saying screw it, and I’ll just start again Monday, i...
Apr 20, 2021•18 min•Ep. 118
In this week's episode, we'll be discussing how to eat for your body type. Specifically, we'll review: Does your Somatotype (body shape, muscle mass, fat storage tendencies, etc) require you to eat a certain way? How we store body fat as an indicator of how well/poorly you’re responding to your calorie/macronutrient intake. My Foundation 4 Framework - 4 Simple steps to help you improve your nutrition habits throughout the day that will help you better regulate blood sugar, support lean muscle ma...
Apr 13, 2021•38 min•Ep. 117
Achieving a healthy body composition by losing fat and gaining muscle involves periods of eating at a calorie deficit coupled with periods of maintenance and perhaps surplus. Most people that want to lose fat attempt to create a caloric deficit year-round only to end up failing time and time again...mostly because they over restrict. Nonetheless, if you’re going to change your body composition, it’s imperative you have the nutritional tools and skills to effectively create and maintain a calorie...
Apr 06, 2021•36 min•Ep. 116
The time of day that you train is something that most people have never taken into consideration… rather, it’s simply been a function of when you have time, which absolutely makes the most sense. However, recent research points to an optimal time to train that can: > boost performance > slightly increase strength gains > significantly increase the rate of muscle growth But despite what the research says, does that mean it’s going to be the best time for you? That’s what we’re going to d...
Mar 30, 2021•33 min•Ep. 115
In this episode we discuss: How about we build out a perfectly balanced meal together?! Checking off the Macro boxes: Protein, Carbs, and Fats -How much do we need? Shopping and Prepping for Simplicity AND Taste Spicing up your Meals for Flavor without the Fat Building nutrition skills development vs. diet culture Connect with Joey: Facebook: https://www.facebook.com/h3living Instagram: https://www.instagram.com/joeyszolowicz/ As always, if you love what you hear on this show, then do me a favor...
Mar 23, 2021•43 min•Ep. 114
In this Podcast Q&A session, we’ll discuss my stance on diet soda, tips to stay on track during vacation and intermittent fasting, specifically for women. I hope you enjoy! Resources: Previous podcast episodes discussing Intermittent Fasting: Episode 98: Chrononutrition: How the Science of Meal Timing, Macro’s, and Meal Frequency Impacts our Metabolism with Danny Lenon https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234?i=1000469342278 Episo...
Mar 16, 2021•27 min•Ep. 113
The Keto Diet has absolutely stormed the dieting world over the past several years as one of the most popular dieting methodologies out there. But what is it about the Ketogenic Diet that has people so excited to drop their carbs and ramp up their saturated fat intake? And how effective is it really when it comes to improved health and faster fat loss? That’s what we’re discussing on this episode of the Smart Nutrition Made Simple Show. Resources: A Beginners Guide to Ketogenic Dieting https://w...
Mar 01, 2021•29 min
If you value your time, your worth, and want to be as efficient and productive as possible, then you need to create a system for not only prioritizing your nutrition and fitness but your sleep, stress and recovery. Today’s guest, Nate Palmer has done just that. Hang with us as we discuss how to create a high ROI routine around your daily meals and routines to optimize your energy and productivity, through easy and efficient planning and structure so that you too can build a million dollar body. ...
Feb 23, 2021•42 min•Ep. 110
What happens when you're doing everything "right" but not getting the results you want? In this episode, I'll discuss 3 crucial factors to consider when working to lose weight, including: 1) Why exercise is NOT a very good weight loss tool 2) Food quality vs. food quantity, for example, why eating "healthier" isn't always better 3) How you track your weight loss could be deceiving you AND, I'll share ONE strategy that I've used with 100's of clients (and 1000's of pounds of fat loss) as the #1 d...
Feb 16, 2021•56 min•Ep. 109
In my first podcast back after a bit of a hiatus, I wanted to share a recent interview I did with my friend Alvin Laxamana on his All Things Fresh Podcast. Now I’ve created over 100 episodes here that share the knowledge, wisdom, background, and expertise from other health and fitness professionals, but in doing so, have held back my own story and experiences that I think you may find insightful. So, moving forward part of my mission is to continue to provide as much value and real world experie...
Feb 11, 2021•1 hr 9 min•Ep. 108
What are the life circumstances that drive a skinny kid to join the marines, get in the best shape of his life only to end up sacrificing his health for his work and family, ultimately getting lost down the road of what’s considered normal in today's low societal standards? Today we bring on BSL Nutrition coaching client Gabriel Daley, to discuss the fitness and nutrition journey that led him from peak physical condition in the marines to a type 2 diabetic father of 6 struggling to perform the w...
Jul 07, 2020•48 min•Ep. 107
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...
Jun 02, 2020•1 hr•Ep. 106
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 tryin...
May 26, 2020•52 min•Ep. 105
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 a...
May 19, 2020•56 min•Ep. 104
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 a...
May 12, 2020•52 min•Ep. 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 e...
May 05, 2020•52 min•Ep. 102
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 th...
Apr 28, 2020•48 min•Ep. 101
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 d...
Apr 14, 2020•1 hr 3 min•Ep. 100
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 skin...
Apr 01, 2020•41 min•Ep. 99
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 s...
Mar 24, 2020•1 hr 2 min•Ep. 98
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...
Mar 19, 2020•45 min
