The Smart Nutrition Made Simple Show with Ben Brown

Benjamin Brown

Join Benjamin Brown, co-founder and head nutrition coach of BSL Nutrition as he chops it up with the worlds leading experts in all things nutrition, fitness, strength training, and lifestyle so that you can learn how to implement the most practical and realistic ways to immediately make a positive change in your life. No crazy restriction, no diet dogma, just tried and true methodolgy that has helped thousands of people lose weight, gain muscle, improve their energy and live healthier lifestyles for their families and future. Be sure to subscribe so you don't miss a single interview - with new episodes being released weekly. For all of the show notes, make sure to join us at https://www.bslnutrition.com

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156_How to Lose 10 Pounds in 2 Weeks Without Restrictive Dieting
3d ago
156_How to Lose 10 Pounds in 2 Weeks Without Restrictive Dieting
Just because we don’t generally support quick-fix dieting strategies doesn’t mean they can’t work when used in the right context.   Wedding Summer beach vacation Pool party   This is where the low-carb boot camp can come in handy…   (Credit to Charles Poliquin for teaching how to do this)   What is Low carb Bootcamp?   Carbohydrate elimination diet - typically things like bread, pastas, rice, potatoes, cookies/cakes, alcohol, and calorie infused beverages   Why do LCBC:   Easy way to reduce calories and kickstart the fat loss/transformation processSimplify to follow dieting strategyShort-term, effective solution to losing weightMotivation is high for short periods of time, like prior to big events    Benefits/why it works:   Drop body fat and water weight by reducing carbs (2-4% weight) - 4-8lbs for a 200lb personReduced hunger and cravings when protein intake is highDecrease inflammation and a shift in healthy gut bacteriaImproved insulin sensitivity and blood sugar management - more stable energy, better mental clarity   How to do it:   Protein goal: minimum 1g per pound of ideal bodyweightEliminate all sources of carbohydrates: bread, pasta, rice, potato, oats, fruits, pastries, sodas, alcohol, especially wheat, dairy, and sugarEat unlimited fibrous vegetables, particularly leafy green veggies - broccoli, spinach, cabbage, zucchini, cucumber - aim for less than 50g-100g carbs per day primarily from veggiesAdd healthy fats: aim for 0.5g per pound of ideal bodyweight - avocado, nuts, salmonDrink at least 1/2 your BW in oz of water per day and ADD electrolytes   What to expect:   Expect to feel amazing.   Moving from the SAD diet to whole foods and low carb-based diet, you’ll experience: > more focus > more energy > better sleep > Increased satiety   Sample menu:   Meal 1 - grass-fed hamburger or lean steak with 1/2 avocado, sautéed spinach in butter Meal 2 - Chicken thighs and asparagus cooked in coconut oil Meal 3 - snack - celery sticks with almond butter or deli meat roll-ups in romaine lettuce with mustard Meal 4 - Chicken breast or shredded cabbage coleslaw salad - use avocado oil mayo   Use essential amino acids intra-workout as well as whey protein post-workout weight glutamine and glycine   What to do after?   Reintroduce carbs in the post-workout window - 40-60g of carbs in PWO meal - oats, rice, potato   OR   Add carbs once per week as a “refeed meal” or day - about 50% more calories on that day - the leaner you get, the more carbs you earn on a daily basis and the better you’ll be able to use carbs for continued progressAdd 1 higher carb meal every 5-7 days and as you lean out, reduce the number of days between higher carb mealsWork up to at least 25% of your calories from carbs   Some feel better on a lower-carb diet but will need to make sure they’re consuming enough fats to offset the decreased calorie intake.   JUST BECAUSE YOU GOT LEAN USING A LOW-CARB APPROACH DOESN’T MEAN IT'S A SUSTAINABLE WAY TO MAINTAIN PROGRESS…   The metabolism is very adaptive and dynamic which is why most people benefit from slowly adding back in carbs and eventually leveraging carbs to their benefit while learning how to effectively maintain their calories. Connect with Ben:   RESOURCES: Purchase our Complete Essentials all-in-one exercise nutrition drink scientifically proven to boost energy and recovery: Grab our FREE Fat Loss Fix Guide: Connect with Ben: Join our Nutrition Community: Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at
156_How to Lose 10 Pounds in 2 Weeks Without Restrictive Dieting
3d ago
156_How to Lose 10 Pounds in 2 Weeks Without Restrictive Dieting
Just because we don’t generally support quick-fix dieting strategies doesn’t mean they can’t work when used in the right context.   Wedding Summer beach vacation Pool party   This is where the low-carb boot camp can come in handy…   (Credit to Charles Poliquin for teaching how to do this)   What is Low carb Bootcamp?   Carbohydrate elimination diet - typically things like bread, pastas, rice, potatoes, cookies/cakes, alcohol, and calorie infused beverages   Why do LCBC:   Easy way to reduce calories and kickstart the fat loss/transformation processSimplify to follow dieting strategyShort-term, effective solution to losing weightMotivation is high for short periods of time, like prior to big events    Benefits/why it works:   Drop body fat and water weight by reducing carbs (2-4% weight) - 4-8lbs for a 200lb personReduced hunger and cravings when protein intake is highDecrease inflammation and a shift in healthy gut bacteriaImproved insulin sensitivity and blood sugar management - more stable energy, better mental clarity   How to do it:   Protein goal: minimum 1g per pound of ideal bodyweightEliminate all sources of carbohydrates: bread, pasta, rice, potato, oats, fruits, pastries, sodas, alcohol, especially wheat, dairy, and sugarEat unlimited fibrous vegetables, particularly leafy green veggies - broccoli, spinach, cabbage, zucchini, cucumber - aim for less than 50g-100g carbs per day primarily from veggiesAdd healthy fats: aim for 0.5g per pound of ideal bodyweight - avocado, nuts, salmonDrink at least 1/2 your BW in oz of water per day and ADD electrolytes   What to expect:   Expect to feel amazing.   Moving from the SAD diet to whole foods and low carb-based diet, you’ll experience: > more focus > more energy > better sleep > Increased satiety   Sample menu:   Meal 1 - grass-fed hamburger or lean steak with 1/2 avocado, sautéed spinach in butter Meal 2 - Chicken thighs and asparagus cooked in coconut oil Meal 3 - snack - celery sticks with almond butter or deli meat roll-ups in romaine lettuce with mustard Meal 4 - Chicken breast or shredded cabbage coleslaw salad - use avocado oil mayo   Use essential amino acids intra-workout as well as whey protein post-workout weight glutamine and glycine   What to do after?   Reintroduce carbs in the post-workout window - 40-60g of carbs in PWO meal - oats, rice, potato   OR   Add carbs once per week as a “refeed meal” or day - about 50% more calories on that day - the leaner you get, the more carbs you earn on a daily basis and the better you’ll be able to use carbs for continued progressAdd 1 higher carb meal every 5-7 days and as you lean out, reduce the number of days between higher carb mealsWork up to at least 25% of your calories from carbs   Some feel better on a lower-carb diet but will need to make sure they’re consuming enough fats to offset the decreased calorie intake.   JUST BECAUSE YOU GOT LEAN USING A LOW-CARB APPROACH DOESN’T MEAN IT'S A SUSTAINABLE WAY TO MAINTAIN PROGRESS…   The metabolism is very adaptive and dynamic which is why most people benefit from slowly adding back in carbs and eventually leveraging carbs to their benefit while learning how to effectively maintain their calories. Connect with Ben:   RESOURCES: Purchase our Complete Essentials all-in-one exercise nutrition drink scientifically proven to boost energy and recovery: Grab our FREE Fat Loss Fix Guide: Connect with Ben: Join our Nutrition Community: Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at
155_How to Eat Out Without Sabotaging Your Weight Loss Goals
Aug 9 2022
155_How to Eat Out Without Sabotaging Your Weight Loss Goals
If you’re working to lose weight and you think you need to eat out of Tupperware containers and bring your food scale to restaurants in order to be successful, then you’re going to want to stick around…In this video, I’m going to show you the simple strategies we teach our clients so they can eat out, and enjoy the foods they want…yes, even dessert, while still losing weight.   If you don’t know who I am, my name is Ben Brown and I’m the owner of BSL Nutrition, an online nutrition coaching company that helps you change your belief system around what it means to be healthy…   And in this particular topic, we’re discussing how to navigate eating out without breaking the proverbial calorie bank.   Now, no one ever ate anything by accident…   And it’s pretty rare, at least if you’re fortunate enough to be listening to this, to have a time when you don’t have full control over the calories you choose to consume.   However, we’re all guilty of eating, and drinking, too much, especially when eating in restaurants in the company of friends and family members, be it a celebration or Taco Tuesday.   So, how do we eat out, without overdoing it on calories, while still being able to enjoy the food, the company, the dining experience, and getting the results we’ve been working hard for? Listen to this podcast to find out.   RESOURCES:   Grab our FREE Fat Loss Fix Guide:   Connect with Ben:   Join our Nutrition Community:   Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com   Connect with us on Instagram:   As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at
154_How Many Meals Should You Be Eating Daily to Lose Weight?
Aug 2 2022
154_How Many Meals Should You Be Eating Daily to Lose Weight?
If you’ve been trying to lose weight and you’re confused about how many meals or snacks to be eating per day, then this episode of the Smart Nutrition Made Simple Show is for you…   For those of you that don’t know me, my name is Ben Brown and I’m the owner of BSL Nutrition. We are an online nutrition and fitness coaching company that helps you change your belief system around what it means to be healthy…   And in this particular case, it’s time to put to rest some of the conventional beliefs surrounding meal frequency and fat loss.   In this episode we’re going to discuss:   some of the popular conventional wisdom around meal frequencyMy observations from coaching hundreds of clients over the past 15 yearsAnd what the science and our experience suggests is the best way to determine how many meals per day you should be consuming, why, and how to start to build the skills necessary to create your own personal meal scheduling system   Before we move further, I think it’s important to acknowledge why this even matters…?   I mean we’ve talked ad nauseum about the importance of just needing to create a calorie deficit for weight loss and so, it shouldn’t matter how many times per day we eat, whether it’s 2 or it’s 10, as long as we’re in a deficit, we’ll lose weight…right?!   And while theoretically this makes sense, in practice, it becomes a different story, because behaviorally, there are limitations to what we can realistically commit to WHICH IS WHAT MATTERS MOST.   Put differently, even if the science said that eating 6x a day was best, it wouldn’t matter because it's just not practical for the vast majority of us… and so, it’s important for us to titrate down the science to reasonable actions that help us develop skills to make consistent progress … which is what we’re all about here at BSL Nutrition.   So, back to the conventional wisdom…   We’ve heard that you need to eat 6x per day to “stoke the metabolism”   We’ve heard that you need to graze on small portions so you don’t over eat   We’ve heard that you shouldn’t eat breakfast   We’ve heard that breakfast is the most important meal of the day   We’ve heard that you should intermittent fast daily   We’ve heard that we should just have bars for breakfast and lunch and then have a “sensible dinner”    And the list goes on and on…   So it’s no surprise that we’re confused about which direction to go so we can finally figure out how to lose the weight once and for all.   And this is where we need to move from understanding the data to real-world decision-making.   For most of us listening to this podcast, there are a few fundamental things that are relevant when it comes to long-term weight loss and behavior change: We need to find realistic ways to manage our calorie intake daily without necessarily having to track every morsel of food consumed. Don’t get me wrong, we believe strongly that food tracking, for many, can be the highest ROI driver of creating more awareness around portion sizes and weight loss limiting behaviors but…We also fully acknowledge that for many, this can create undue stress and exacerbate unhealthy eating patterns, which is why we often both substitute these skills and/or help leverage the tracking to create the very skills I’m sharing with you todayWe need to learn how to build satisfying meals without worrying about overly restrictive food rules that are unrealistic to follow long-term or having to think incessantly about food all day longWe need a manageable way to eat daily that gives us good energy, helps us control hunger from meal to meal, AND fits within our hectic daily lifestyle   All too often, especially based on the plethora of popular meal strategies I listed previously, we have the tendency to set ourselves up for disaster, usually by undereating from meal to meal, trying to consume too little for too many meals, or simply starving ourselves early in the day only to find ourselves overeating at night because we have no control over our hunger or fullness cues.   Imagine what it would feel like to be able to eat a reasonable amount of food from meal to meal, feel perfectly satisfied for 5-6 hours between meals without finding yourself consumed by thoughts of treats, snacks, or obsessively thinking about where your next meal is coming from, and have stable energy and experience healthy weight loss in the process…   If you’re a fan of 80’s hip-hop, then you’d know that De La Soul said it best in their popular album 3 feet high and rising with their song “3 is the magic number”.   It seems that 3-4 meals per day is the secret meal formula for finding your satiety sweet spot that will allow you to effectively manage your calorie intake enough to lose weight.   Let’s discuss why that is…   For many of us, the conventional wisdom around eating more times per day as a way to both control our calorie intake and stoke the metabolism has been commonplace, however, research suggests that this actually isn’t the case.   What happens when we eat more frequently? We just end up eating more calories…   Research shows that the more frequently a person eats, the higher their total calorie intake tends to be, and the greater odds they are overweight or obese. Research has confirmed that there is no metabolic or satiety advantage to eating 6 times a day vs. 3 times a day, and 3 meals work better for appetite control at an equivalent calorie level.   Additionally, it’s been proven that snacking doesn’t actually help you better manage your appetite from meal to meal, rather, it just seems to add calories to your total intake.   So you might as well do away with snacking as those extra calories aren’t doing you any favors.   The reason for this has a lot to do with our hunger and fullness hormones, particularly, leptin and ghrelin. Essentially, what we know is that we need to eat enough at meals to stimulate the hormones and the brain to sense fullness, adequate nutrition, and thereby stimulate satiety so that we can have stable energy, blood sugar levels, and experience fullness for 3-5 or more hours before our next meal.   And this is where developing the skills to effectively acknowledge and manage your hunger signals becomes paramount…   Eating a highly processed, highly calorically dense, and low fiber meal like Mcdonald's will have a very different hormonal impact on your hunger and satiety signals than something lower in calories and higher in both nutritional value and fiber, like a lean steak, potato, and bowl of fruit   But that’s a topic for another conversation as what you choose to consume at those meals will be the main determining factor in influencing your nutrition decisions later in the day, or the week, by virtue of how you feel from meal to meal.   If you’re currently only eating 2 meals per day coupled with periodic snacks throughout, then you may consider committing to 3 square meals with anywhere from 3-5 hours in between.   Similarly, if you find yourself grazing all day long and not really committing to any one meal, or perhaps just an oversized dinner and snacking until bedtime, then you should figure out how to build out more substantial meals early in the day to help curb the hunger and lack of control you may be experiencing at night.   And yes, if there’s any one clinical pearl that you can take away from this episode, it's that what you choose to eat, or not eat, strongly influences the decisions you make later in the day and thereby how you manage your calorie intake…. Which is why we almost always suggest you start with a protein-rich, satisfying breakfast.   Here’s how I’d suggest building out your framework to get started.   First, factor in a 12-hr window between the time you wake up and your last meal… let’s say 7 am to 7 pm as an example.   If you’re currently eating and snacking all day long, then you may want to start with 4 meals spread out evenly, say 8 am, 11 am, 2 pm, and 6 pm…   Or if you find you struggle to eat any solid meals except for dinner, you may just start with a solid breakfast, lunch, and dinner, say 8 am, 1 pm, and 6 pm. This might feel like you’re eating more earlier in the day, but it should also help curb the volume of food you consume later, thereby reducing your total calorie intake, which, as I said, is the name of the game.   Listen, this is going to take practice and commitment. You’ll need to experiment with what works best for you as it will take a couple of weeks for you to get comfortable with changing your eating patterns as well as start to observe how you feel from meal to meal.   Or, if that feels too overwhelming, maybe just start by adding a solid breakfast and not eating again until lunch…put that on repeat for a week or two until you get comfortable with it and then move to the next meal.   Or skip the mid-afternoon snack, or just add it to your lunch and see how you feel pushing through until dinner.   Regardless, there are a few things that you’ll want to pay attention to:   Are you getting hungry from meal to meal? If so, great, that’s actually a really good sign that your hormones are functioning the way they should be. This is a perfectly normal and healthy feeling that you’ll need to get comfortable with experiencing as it is necessary when we’re working to lose fat and control our calorie intake. If you’re too hungry, try eating a bit more at your previous meal. If you’re not hungry, try eating a bit lessIs it actually hunger you’re experiencing? Oftentimes, especially mid-morning or afternoon when we’re caught up in work stress, tired, bored, or fatigued - it’s actually just a way for our body and brain to find a more pleasurable stimulus, like going for the caffeine, sweet, or salty snacks. Pay attention to these feelings, check-in with yourself and how you feel, and perhaps opt to drink some water, have a stretch, go for a walk, or lay down for a few minutes instead. What pre-existing behaviors drive your food decisions? A glass of wine after a long day? A handful of chips or trail mix when you’re in-between zoom calls? The mindless snacking while Netflix and chilling after the kids go to bed?     The beauty of committing to actual structured meals without snacking in between gives you the flexibility and freedom to eat the foods you want within reason, as well as help you establish some very reasonable and healthy boundaries around the foods that probably aren’t helping support your health and weight loss goals.   And because you have a clear-cut framework around when to eat and the freedom to decide how many meals and when are best for you and your schedule, you can now start to put in the work around building out the most satisfying and nutritious meals for you…   So that you can stay energized, satisfied, and control your calories without worrying about restricting foods, skipping meals, being hungry all the time, or constantly stressing about what and when to eat next.   Hopefully, that helps settle some of the confusion around how many meals to be eating for weight loss and how to start to build out your individual meal structure and if you need any help, we’re always here to support you…   Appreciate you tuning in and I’ll catch you in the next episode.   RESOURCES: Grab our FREE Fat Loss Fix Guide: Connect with Ben: Join our Nutrition Community: Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at
153_ How to Give More to Get More with Super Dad & Strength Coach Dave Lawrence
Jul 26 2022
153_ How to Give More to Get More with Super Dad & Strength Coach Dave Lawrence
Yooooo! Welcome back to another episode of the Smart Nutrition Made Simple Show. In case you’re new to the show, I’m your host, Ben Brown, a nutrition & fitness expert, and owner of BSL Nutrition, an online coaching company whose mission is to help you change your belief system around what it means to be healthy…. And in this episode, I’m catching up with my friend David Lawrence. Owner of MECA - Michigan Elite Conditioning for Athletes and now co-owner of The Poliquin Group.   In this informal conversation, Dave and I chop it up around the nuances of running a business with a busy family life, how he built his business to what it is today, how he thinks about growth, change, and surrounding yourself with those that have complementary skills, as well as the profound influence that Charles Poliquin had on his life and career, not dissimilar to my own.   So without further ado, let’s jump into my conversation with Dave.     RESOURCES:   Grab our FREE Fat Loss Fix Guide:   Connect with Ben:   Join our Nutrition Community:   Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com   Connect with us on Instagram:   As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating, and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at
151_Understanding Imposter Syndrome in Health & Fitness with Alli Rizacos
Jul 12 2022
151_Understanding Imposter Syndrome in Health & Fitness with Alli Rizacos
Today we catch up with my friend Alli Rizacos. Alli has spent her career in tech sales, working at Salesforce for many of those years. Last year she decided that she wanted to have success on her own terms and left the corporate world to start her own coaching business where she now specializes in imposter syndrome, specifically helping leaders at tech companies get clarity about what success looks like for them and the impact they want to have.   In this conversation, we discuss the often overpowering and inadequate thoughts and feelings that every one of us experiences with our jobs, our families, our health, and certainly our fitness and weight loss goals.    Alli shares the way these beliefs come to fruition, how to identify these powerful inner critics, and ways to start to create more realistic expectations through our daily actions and ongoing behaviors.   If you’ve ever felt like an imposter despite clear evidence that you’re not, then you’re going to love this conversation. Episode Resources:       RESOURCES:   Grab our FREE Fat Loss Fix Guide:   Connect with Ben:   Join our Nutrition Community:   Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com   Connect with us on Instagram:   As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at
150_Nine Reasons Why Your Scale Is Deceiving You
Jul 5 2022
150_Nine Reasons Why Your Scale Is Deceiving You
If you’re like most Americans, then you probably woke up on Monday, Feb. 14th, a little bit heavier than normal.   The Superbowl nosh, the drinks, and perhaps the “f-it” mentality that had you telling yourself, “I’ll just get back on track tomorrow”...   And there’s certainly nothing wrong with that, as many of our clients found themselves in that exact same situation as we worked through all of our check-ins this week.   The difference, however, is that our clients know full well that there are a number of things scale weight can and can’t tell us, and why weight alone is NOT a good indicator of progress from day to day.   If you woke up to a higher scale weight on Monday, here are 9 potential reasons why:   You ate more carbs the day beforeYou drank alcohol the day beforeYou ate saltier foods the day beforeYou had inadequate sleepYou are dehydratedYou are retaining water from menstruationYou are stressed outYou are constipatedYou weighed at a different time of day   You get the idea…   Note that I didn’t say that you gained body fat.   There are 2 things the scale weight CAN’T tell us from day-day:   Whether you’ve lost or gained body fat.   Your value and worth as a person.    There is no number that you could see on the scale that is as detrimental to your health and well-being as feeling ashamed about what you see…    Stressing about a number day-day is worse than the foods you consumed to contribute to that number.    Instead, please understand that scale weight is simply a reflection of the choices you made and is nothing more than a tool to help you establish awareness and accountability so you can make better choices in the future.   And oftentimes, our perception of what we think we should see on the scale is completely unrealistic and unattainable…   Instead, we should be leveraging pictures, circumference measurements, how our clothes fit, our energy levels, and our relationship with food, our friends, and family, as driving factors in how much progress we’re actually making.   If you’ve had a tumultuous relationship with the scale and feel like the quality of your day is predicated on seeing a “good” or “bad” number, then it’s time to re-evaluate your behaviors and establish how to create more positive change.   The only way to do this is to learn how to interpret how and why your body does what it does, based on ongoing guidance and feedback…   And this is what we teach you in our Smart Nutrition Nutrition Coaching Program as part of our Systemic Health(™) Coaching Process.   It’s the only program that helps you create a paradigm shift from restrictive behaviors to health freedom through the convergence of health goals, lifestyle, and sustained success that guarantees results.   We leverage the science of real-world data, the psychology of behavior change, and the art of coaching to help you create the flexibility and freedom in your life to get the results you need while living the life you want.   If you want to learn how to love what you see on the scale, then just reply back to this email and we’ll schedule a time to chat. Assuming the program feels like a great fit for you, then I’ll invite you to join and we’ll get started right away. RESOURCES: Grab our FREE Fast Energy Fix Guide Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at
147_The Road Ahead and Miles Behind: Building a Father Son Bond with Mike Liguori
Jun 14 2022
147_The Road Ahead and Miles Behind: Building a Father Son Bond with Mike Liguori
Welcome back to another episode of the Smart Nutrition Made Simple Show. As always, I’m your host Ben Brown, a nutrition & fitness expert and owner of BSL Nutrition, an online coaching company whose mission is to help you change your belief system around what it means to be healthy…   And in today’s episode, I’m actually going to shift the context of the conversation away from nutrition and health to that of relationships, personal growth and acceptance, as well as that of personal and parental responsibility…   At the time of this recording, the deaths of the Uvalde Texas children's massacre have been weighing heavily on my mind…   As a man and father, and as the frequency and severity of these inhumane events continue to grow, I can’t help but wonder what’s happening to our young men today…   I can’t help but wonder about the impact on the mental health of these kids and the pain they must be experiencing to not have any type of positive role model in their lives.   Politics aside, we need more men to stand up, to show up, to set an example for what's right and wrong, and to teach young men how to be hard-working, responsible, capable, and upstanding citizens and adults.   This was the conversation that today's guest, Mike Liguori, and I just had as we wrapped up our interview and that I felt compelled to comment on…   And while I realize that this is outside the scope of our typical eat less and exercise more jargon, all of that clearly pales in comparison to the epidemic of fatherless homes our country is experiencing.    I just know that we can and need to better, on so many levels.   Now, speaking of men and fathers, Mike is also the author of the book The Road Ahead and Miles Behind, A Story of Healing and Redemption Between Father and Son.   His book tells the story of a cross-country road trip taken during the middle of the COVID-19 pandemic and the intricate yet beautiful nature between a father and son looking to reconcile their differences and amend a challenging past.   Having had the privilege of reading The Road Ahead and Miles Behind, I can tell you it is full of inspiring moments and perspectives that demonstrate the healing power of hard conversations with those you love. It's a story that will remind you it's never too late to have something with your parents.   I hope you enjoy this episode as much as I did and please please share this with someone close to you whom you think could benefit.   Website: mikeliguori.com   Instagram: @mike.liguori   Amazon:   Barnes and Noble: Connect with Ben:   RESOURCES:   Grab our FREE Fat Loss Fix Guide:   Connect with Ben:   Join our Nutrition Community:   Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com   Connect with us on Instagram:   As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at
144_The 3 Most Common But Unknown Weight Loss Obstacles You're Missing
May 24 2022
144_The 3 Most Common But Unknown Weight Loss Obstacles You're Missing
Hello there my friend and thank you for tuning into another episode of the Smart Nutrition Made Simple Show.   In case you’re new to the show, I’m your host, Ben Brown, a nutrition & fitness expert, and owner of BSL Nutrition, an online coaching company whose mission is to help you change your belief system around what it means to be healthy….   And in this episode, I’ll help you do that by breaking down 3 incredibly common but overlooked obstacles we encounter when it comes to realistic weight loss.    Now, this was an interview I did with my friend Elliott Shackne on his Leaner after 40 podcast that I wanted to share with you here.   Specifically, I’ll discuss 3 major components of both psychological and physical change and how these can inhibit our long-term progress.   As always, I appreciate your tuning in and I hope you enjoy the conversation. RESOURCES: Grab our FREE Fast Energy Fix Guide Connect with Ben: Grab a FREE copy of our Fat Loss Fix Guide: www.FatLossFixGuide.com Join our Nutrition Community: Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com Connect with us on Instagram: As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review, and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
143_Why You’re Not Losing Weight - Real Talk from PJ Striet
May 17 2022
143_Why You’re Not Losing Weight - Real Talk from PJ Striet
PJ is a NASM-CPT and NASM-CNC and holds a Bachelor of Science in Health & Sports Studies from Miami University (Oxford, OH). He has 23 years of industry experience as an in-person trainer, online coach, writer, and content creator. His work has been featured by T-Nation, Men’s Health, Women’s Health, Men’s Fitness, LiveStrong, and Vanity Fair. He also serves as the health & fitness correspondent for 700 WLW radio in Cincinnati.   He helps busy, real-world people revive their fitness & physiques using an evidence-based, honest, “no-frills”/“tell it like it is”/unfiltered/“what you need to hear and not what you want to hear” approach which is heavy on accountability, continuing education, and the formation of new habits. His ultimate goal for all of his clients is for them to adopt a new fit identity and lifestyle where training and nutrition serve as force multipliers in their lives. For information on his coaching program and services, visit   Episode Resources:   Website:   Facebook:   Instagram: Connect with Ben:   RESOURCES:   Grab our FREE Fat Loss Fix Guide:   Connect with Ben:   Join our Nutrition Community:   Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com   Connect with us on Instagram:   As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
141_Re-Defining Anxiety with Brianna Diorio, PhD
May 3 2022
141_Re-Defining Anxiety with Brianna Diorio, PhD
I can confidently say that we’ve all felt varying degrees of anxiety at one time or another or perhaps it’s something you try and effectively manage on a daily basis. Despite what we may have experienced, there’s actually a myriad of different types of anxiety that are biologically programmed as part of our innate survival mechanisms… However, not all anxiety is normal, not all anxiety is controllable, and understanding the internal and external contributors becomes the best way to identify and better manage these emotions…   And that’s what we’re discussing on this episode of the smart nutrition made simple show.   I’m thrilled to welcome back on the show Dr. Brianna Diorio coming off her recent graduation with her Ph.D. degree in Integrative Medicine with an emphasis on anxiety, a commonly misunderstood emotion.    In this episode we delve into the complex nature of anxiety, the different types and severity of anxiety, the common contributors, and the integrative approach for dealing with and mitigating the emotions that we all deal with on a daily basis.   We discuss the role of our lifestyle and nutrition on our gut and brain health as a prerequisite for helping to regulate many of the emotions that we qualify as “anxiety” and we talk about setting a great example for kids on how to leverage nutrition, physical activity, supplementation, media, and the role of the home environment to build resilience in our children.   I share some of our home practices on how to create, what we perceive to be, a healthy balance of nutrition practices and the dynamic between my wife, the differences in the kids' palates, and the role foods play in emotional, community, and cultural health.   Lastly, Brianna shares some useful strategies for managing anxiety, checking in with ourselves around the emotions we experience, what we allow in our lives that don’t serve us, as well as some complementary and alternative medicines.   I hope you guys enjoy this conversation as much as I did and without further ado, here’s Dr. Brianna Diorio… Episode Resources:   Brianna Approved Podcast:   Website:   Instagram:   Connect with Ben:   RESOURCES:   Grab our FREE Fat Loss Fix Guide:   Connect with Ben:   Join our Nutrition Community:   Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com   Connect with us on Instagram:   As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
139_How This Nurse Lost 150 lbs and Is Now Helping Others Do the Same
Apr 19 2022
139_How This Nurse Lost 150 lbs and Is Now Helping Others Do the Same
From 382 pounds to below 230, this nurse and now, health coach has transformed his life, his habits, and his mindset around what it takes to make long-term weight loss change.   In this episode of the Smart Nutrition Made Simple show, he’s going to share how he did it,  the beliefs that help reinforce his lifestyle changes, and how you are just as capable of doing the same. I’m excited to share this conversation with Chase Smith, a full-time traveling emergency department nurse, from Virginia, who became a health coach after my own health journey of losing 150 pounds.   Chase shares the details of his weight loss journey including:   How he leveraged calorie tracking to move the needleWhy it’s important to follow the right people on social media and maintain realistic weight loss practicesHow he toggled between lower calorie dieting and maintenance to help facilitate continual weight loss by supporting his metabolismHow he allowed and leveraged flexibility and freedom by following the 80/20 rule of nutritionWhat Chase has needed to do to not only maintain his weight but how he has shifted his focus away from scale weight to performance related goals   Ultimately we break down the daily habits and principles that can contribute to a healthy balance of progress while navigating the real-world that we all want to be able to participate in. We discuss Chase’s history of binge eating and consistently doing the daily work to maintain a healthy relationship with food and some of the ancillary factors that contribute to body composition changes above and beyond just calories in and calories out.   Enjoy!   Episode Resources: Website: Facebook: Instagram:   Connect with Ben:   RESOURCES: Grab our FREE Fat Loss Fix Guide:   Connect with Ben: Join our Nutrition Community:   Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com   Connect with us on Instagram:   As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup
137_Living a Life by Design with Tyler Wall
Apr 5 2022
137_Living a Life by Design with Tyler Wall
What if our ability to grow, personally, professionally, and emotionally was limited by pre-programmed beliefs from our childhood, from our society, and from a lifetime of conforming to who we think we should be rather than who we could be?   What if we could de-program our belief systems so that we could start to embrace a life without limits?   That’s what we’re discussing on this episode of the Smart Nutrition Made Simple Show   The story you're telling yourself right now about who you are...is a LIE….   At least that’s what today’s guest, Tyler Wall has to say about the version of your life that exists as you are, right now.   Tyler, and his business, contrast by design, helps you not only bridge the gap to where you can be, but also knock down the walls that have been keeping you stuck so you can truly experience the infinite world all around you.   In this conversation, Tyler and I discuss our backgrounds in Strength and conditioning, nutrition coaching, searching out mentors, and the desire to embrace discomfort as a necessity in our lives to stimulate growth.   We discuss the programming of our belief systems and how to open the door for personal and professional growth by learning to question those potentially limiting beliefs.   Tyler is a multi-passionate entrepreneur who is curious about all things related to human beings and empowerment - be it physical development and abilities or mental models and different avenues of psychology.     Tyler has an extensive background and an array of certifications in NLP, hypnotherapy, strength and conditioning, and sports rehab. He's on a mission to help people uncover the facets of their lives and minds that are holding them back, and step into the absolute best version of themselves in their business and life.   This was hands down one of the most enlightening conversations I’ve had on the show and am confident that you’ll enjoy. Here…we…go… Episode Resources:   Website:   Facebook:   Instagram: Connect with Ben:   RESOURCES:   Grab our FREE Fat Loss Fix Guide:   Connect with Ben:   Join our Nutrition Community:   Subscribe to our Youtube Channel: www.SmartNutritionMadeSimpleTV.com   Connect with us on Instagram:   As always, if you love what you hear on this show, then do me a favor and subscribe, leave a positive rating and review and share this episode with a friend or loved one whom you think could benefit. AND, if you want to talk about working with me personally, I’d love to chat, just schedule your free nutrition strategy call over at www.bslnutrition.com/levelup