Welcome to The Smart Nutrition Made Simple Show 

If you're looking for real nutrition strategies that help you build a strong, lean body without the BS of restrictive dieting, then you're in the right place.

I’m Coach Ben, and for the past 20 years, I’ve helped thousands of men take control of their nutrition, fitness, and overall health—without sacrificing their careers, families, or sanity.

 What you’ll learn in this episode:

• The truth about breakfast—does it actually matter?
• How meal timing impacts energy, fat loss, and decision-making.
• The common mistake most people make with their meal structure (and how to fix it).
• Why late-night eating can sabotage your sleep and metabolism.
• A smarter way to determine how many calories you should eat daily.

We’ve all heard the phrase: “Breakfast is the most important meal of the day.” But is it really? In this episode, I break down the science and my real-world coaching experience to reveal whether breakfast is truly necessary for optimal health and fat loss. We also discuss how meal timing affects energy levels, satiety, and long-term success—and why you might want to rethink your dinner habits.

I also share a simple, no-BS approach to figuring out how many calories you should be eating daily, without relying on generic online calculators.

If you're ready to take control of your nutrition and stop guessing, this episode is for you.

 Resources & Links Mentioned:

 Free Fat Loss Guide: https://bodysystems.com/fat-loss-fix-guide/

 Join Our Free Nutrition Group: SmartNutritionMadeSimple.com

 Watch on YouTube: SmartNutritionMadeSimpleTV.com

 Book a Call for 1:1 Coaching: https://bodysystems.com/free-strategy-call/

Got a question for the show? DM us on Instagram @BodySystemsCoaching or email me at [email protected]

If you found this episode helpful, leave a 5-star rating and review so we can keep bringing you the best nutrition and fitness insights!

Welcome back to another episode of the Smart Nutrition Made Simple Show.

In today's conversation, I chop it up with my friend Matt Hoodie, a dietician, nutrition coach, and gym owner here in Scottsdale, AZ.

• The Obesity Paradox: Why obesity rates continue to climb despite decreasing high fructose corn syrup consumption.
• Calories and Awareness: The importance of calorie intake and nutritional awareness, with insights into the carnivore diet and its potential benefits compared to the standard American diet.
• GLP-1 Agonist Drugs: The role of weight loss medications, their potential impact on long-term lifestyle behaviors, and key considerations for sustainable weight management.
• Top Supplement Picks: We share our go-to supplement recommendations for optimal health and performance.
• The Bigger Picture: Why setting realistic, long-term expectations is crucial for clients to achieve lifelong health and wellness changes.

If you found value in this episode, here’s how you can show your support:

1. Subscribe to the podcast so you never miss an episode.
2. Leave a review and share your feedback—it helps us grow and reach more listeners.
3. Share this episode with someone who could benefit from these insights.
4. Interested in working with Ben? Schedule your free nutrition strategy call today: https://www.bodysystems.com/free-strategy-call/.

Connect with Matt:

Matt is passionate about helping people achieve their health and fitness goals through personalized coaching and expert advice. Here’s how you can connect with him:

• Instagram: @MattHoodieFitness
• Website: www.matthoodiefitness.com
• Email: [email protected]

Let us know your thoughts on today’s episode! Reach out on social media or drop us a line with your feedback and takeaways.

Connect with Us:

Email: [email protected] 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

In today’s conversation, I catch up with my buddy Jordan Bokser, a health practitioner and supplement expert with extensive experience working in the supplement industry for some very reputable and popular brands.

As someone who had a supplement company and formulated a popular workout product, I know about all of the intricacies that go into sourcing high-quality ingredients, bringing a product to market, and how to read between the lines of all the nefarious BS that’s going on as influencers and social media make it harder and harder to know what works and is worth your hard-earned dollars.

In this episode, Jordan and I discuss how, through personal illness, realized the power of high-quality supplementation..

We talk about the difference between practitioner grade products and conventional brands, like those you find at Walgreens, Costco and CVS

We discuss the commoditization of supplement brands and how the cost of products isn’t always reflective of the quality

And we talk about his new company, Spoken Nutrition and the high quality, and foundational products that should form the backbone of someones supplement regimen.

If you’re currently taking supplements or you’ve considered it and aren't sure where to start, then this episode is for you.

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 at https://www.bodysystems.com/free-strategy-call/

Supplement Training: https://youtu.be/giG6BAs8HhA

Jordan Bokser’s Instagram: https://www.instagram.com/jordan.bokser/

Spoken Nutrition: https://www.spokennutrition.com/ | https://www.instagram.com/spokennutrition/

Cizzle Brands: https://www.cizzlebrands.com/ | https://www.instagram.com/cizzlebrands/

Connect with Us:

Email: [email protected] 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Welcome back to another episode of the Smart Nutrition Made Simple Show, …

Today I’m excited to share a New Years Special Episode that I recorded with my friend Bryan Fitzsimmons, host of the Fit40Podcast. This is part 2 of our 2-part series talking about setting New Years goals and the mindset shifts necessary that are far more importnat than diet and exercise.

In part 1, which is hosted over on the Fit40 podacst - links in the shownotes - Bryan interviews me all about the exercise component of setting New years goals, the value of strength training and having lean muscle mass, and the role that exercise plays in long-term health.

In today’s Part 2 conversation, I interview Bryan as we discuss the nutrition and behavior change aspect of weight loss and how and why things can feel more challenging as we get older.

I loved the ease of this conversation and the 1-2 punch style of these episodes and am confident that that you wil too…especially if you want the no-nonsence guidance on how to set yourself up for weight loss success in 2025.

Catch the first half of this conversation on the Fit 40 Podcast, where Bryan and I discuss strength training and the value of lean muscle mass for long-term health. Listen Here

Key Topics Covered

Why Mindset Matters:

Understanding the role of mindset in achieving fitness and nutrition goals. Breaking free from the all-or-nothing mentality and embracing progress over perfection.

Nutrition Foundations for Weight Loss:

Starting with the basics: protein, vegetables, and fiber at every meal. Simplifying meal planning with the "one plate rule" for portion control.

Creating Sustainable Habits:

The importance of habit stacking and focusing on one small change at a time. Building routines around meals, movement, and recovery to support long-term success.

Sleep and Stress Management:

The relationship between sleep quality, hormonal health, and better food choices. Tips to establish consistent wake and bedtime routines for optimal recovery.

Adapting to Life Over 40:

How hormonal changes, joint pain, and stubborn fat impact weight loss. Strategies to mitigate these challenges with targeted nutrition and exercise.

Practical Advice for Overcoming Obstacles:

Time and energy management for busy parents and professionals. Balancing priorities and making intentional decisions for better health.

Setting Realistic Expectations:

Shifting the focus from scale weight to non-scale victories like energy, sleep, and measurements. Understanding the value of body recomposition and incremental progress.

Connect with Bryan:

Check out the Fit 40 Podcast: https://podcasts.apple.com/us/podcast/the-fit40-podcast/id1539555966

The FIT40 Family FB Group: ⁠⁠https://www.facebook.com/groups/fit40family

FIT40 Online Coaching: https://www.fit40coaching.com/

Instagram: https://www.instagram.com/bryan_fit40/

YouTube: https://www.youtube.com/@bryan_fit40

TikTok: https://www.tiktok.com/@bryan_fit40

Thank you so much for listening and if you found this content valuable, please leave a 5-star rating and positive reviews so that we can gain access to more nutrition experts ready to share their knowledge with you and ultimately help more people make smart nutrition simple.

RESOURCES:

Book a free call to learn about our new hybrid coaching program PrimeFitOS: https://www.bodysystems.com/free-strategy-call/

Grab a free copy of my Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Connect with Us:

Email: [email protected] 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Have you ever wondered how many calories exercise really burns? Is a six-pack achievable for you? Or are you unsure whether food quality or quantity matters more for your goals? I answer all of these questions in this week's Q&A episode of the Smart Nutrition Made Simple Show.

Key Topics Discussed:

• Exercise and Calorie Burning: The truth about metabolic adaptation and why exercise isn’t as effective for weight loss as you might think.
• How to Get a Six-Pack: Why genetics, nutrition, and consistency are the real keys to visible abs—and why crunches won’t cut it.
• Food Quality vs. Quantity: Understanding the hierarchy of nutrition needs and why calories still reign supreme when it comes to fat loss.

Key Takeaways:

1. Exercise Myths: Relying solely on exercise for fat loss can backfire due to metabolic adaptation and compensatory behaviors.
2. Six-Pack Truth: Visible abs are the result of a calorie deficit, consistent nutrition, and genetics—not endless crunches.
3. Nutrition Hierarchy: Prioritize calories first, then protein, food quality, and macronutrient balance to optimize health and body composition.

Resources and Links:

• PrimeFitOS Coaching Program – Take the first step towards sustainable fitness and nutrition tailored to your life. 
• Free Resources:
• Fat Loss Fix Guide
• Smart Nutrition Made Simple TV
• Connect on social: @BodySystemsCoaching

Connect With Coach Ben:

Got questions? Submit them for a future episode by messaging Ben at [email protected] or on social media.

Subscribe and Review:

If you found this episode valuable, don’t forget to subscribe and leave a 5-star review. Your support helps us reach more people and share expert insights to simplify nutrition and fitness for everyone.

Welcome back to The Smart Nutrition Made Simple Show. In today’s episode, I had the pleasure of chatting with Andrew Coates, a rockstar in the fitness and nutrition space. Andrew’s not only an incredible coach, but he’s also a writer for big names like Men’s Health and T-Nation, plus the host of the Lift Free and Diet Hard Podcast.

This episode is packed with insights you don’t want to miss. Andrew and I dive into the mindset shifts that truly drive lasting health and fitness change. We’re talking less about macros and workout plans and more about the stories we tell ourselves, the habits we form, and how to finally make progress that sticks.

Here’s what we covered:

• Mindset Matters: How the way we think about ourselves can make or break our progress.
• Empathy Meets Evidence: Why it’s critical to meet yourself where you are and set realistic goals.
• Breaking the All-or-Nothing Mentality: How to get out of the cycle of perfectionism and learn to live in the gray.
• Boundaries and Priorities: The secret to putting yourself first without feeling like you’re neglecting your family or work.

Andrew also dropped some serious truth bombs about why we get stuck and how to start making small, consistent changes that actually lead to big results.

Want to learn more from Andrew?

• Follow him on Instagram: @andrewcoatesfitness
• Check out his website: andrewcoatesfitness.com
• Stay tuned for his revamped Lift Free and Diet Hard Podcast: https://podcasts.apple.com/us/podcast/lift-free-and-diet-hard-with-andrew-coates/id1294990985

A quick favor: 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 at https://www.bodysystems.com/free-strategy-call/.

Thanks for tuning in!

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Connect with Us:

Email: [email protected] 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Welcome back to The Smart Nutrition Made Simple Show! Today, I’m excited to be joined by Dr. Sachin Patel, founder of The Living Proof Institute and a world-renowned advocate for functional medicine and holistic health. Sachin has dedicated his career to empowering individuals to take control of their well-being by becoming their own doctors.

In this episode, we dive deep into the transformative power of breathing. From how your breath can regulate your nervous system, improve your sleep, and even impact dental health, Sachin unpacks groundbreaking insights that could completely change how you view your health. We also explore the role of wearable technology in tracking health metrics and why mastering your breath is the foundation of healing. If you’ve ever felt stuck in stress, fatigue, or poor health, this conversation will give you practical tools to start turning things around—right now.

Key Topics Covered in the Episode:

The Power of Breathing:

• Why breathing is the "steering wheel" of your nervous system.
• The physiological and emotional impact of mouth vs. nasal breathing.
• How breathing influences trauma storage, stress management, and overall health.

Wearables and Feedback Loops:

• Using HRV (Heart Rate Variability) as a measure of nervous system resilience.
• How wearable technology like the Oura Ring can provide actionable insights.
• The potential pitfalls of over-relying on tech and how to balance it with intuition.

Breathing for Children’s Health:

• The connection between mouth breathing, dental health, and facial development.
• How Sachin addressed his son's mouth breathing and transformed his health with a palatal expander and nasal breathing practices.

Simple Breathing Practices:

• Why six seconds in, six seconds out should be your go-to breathing cadence.
• Tools and exercises for improving lung capacity and reducing stress.
• The surprising benefits of mouth taping for better sleep and health.

Practical Takeaways:

• The impact of chronic stress on your health and how to address it.
• Why lifestyle habits, not just labs, determine true health.
• A free guide: "Breathe Like This, Not That" and other tools to optimize breathing.

Resources Mentioned:

• Sachin Patel's Website: BreathworkWithSachin.com
• (Access free tools, including guided breathwork, a snoring guide, and breathing techniques for different activities.)
• Books:
• Breath by James Nestor: https://www.mrjamesnestor.com/breath-book
• The Oxygen Advantage by Patrick McKeown: https://oxygenadvantage.com/oxygen-advantage-book/
• Tool Recommendations:
• Oura Ring for tracking HRV and sleep.
• 3M Micropore Tape for mouth taping.
• Spirometer

Connect with Sachin Patel:

• Website: BreathworkWithSachin.com
• Instagram: @TheSachinPatel

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 at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: [email protected] 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Welcome back to another episode of The Smart Nutrition Made Simple Show! Today, I’m excited to chop it up with Max Lowery. Max is a behavior change expert and online health coach who's helped thousands of career-focused women lose fat, improve their health, and never diet again without sacrificing the things they love. He is also the author of The 2 Meal Day: Burn Fat and Boost Energy Through Intermittent Fasting and the host of the Never Diet Again podcast.

In today's episode, we dive deep into the psychology of sustainable weight loss, exploring the five root causes that keep people stuck—like emotional eating, negative self-talk, and all-or-nothing thinking. Max shares how these factors impact long-term consistency and how diet culture exacerbates them.

We also discuss practical strategies for sustainable weight loss, including the power of mindfulness, building satiating meals, and why ditching snacking could be the most impactful change you make. Plus, we explore the nuanced role of intermittent fasting, particularly for women, and discuss why exercise alone isn’t the solution for sustainable fat loss.

If you’re ready to shift your mindset, break free from the diet cycle, and step into the best version of yourself, this episode is packed with actionable insights to help you do just that.

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 at https://www.bodysystems.com/free-strategy-call/.

Connect with Max:

Instagram: https://www.instagram.com/max.lowery/?hl=en

Podcast: https://podcasts.apple.com/us/podcast/never-diet-again-with-max-lowery/id1677268285

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: [email protected] 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Welcome to another Q&A episode of the Smart Nutrition Made Simple Show! I’m your host, Ben Brown, Owner and Head Coach at Body Systems. We are an online fitness and nutrition coaching company that helps individuals achieve sustainable fat loss in the most simplistic way possible.

Today, I'm answering some of our clients' most commonly asked questions. 

In this episode, I'll share the strategies we teach our clients for ordering healthy meals when eating out or grabbing fast food, covering everything from navigating restaurant menus to making smarter choices at places like McDonald’s, Chick-fil-A, or Subway. 

I’ll also break down what you should eat before, during, and after a workout to fuel your body for peak performance and optimize recovery. 

And finally, I'll tackle the question, “Can you lose weight without exercising?” While the answer is technically yes, there are important trade-offs you need to understand to make informed decisions about your health.

If you’re ready for no-nonsense, actionable advice to help you build a better body, boost your energy, and live life on your terms, you’re in the right place. Hit subscribe, and let’s dive in!

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 at https://www.bodysystems.com/free-strategy-call/.

RESOURCES:

Check out our high protein fast food guide.

Book a free call to learn about our men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Connect with Us:

Email: [email protected] 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/

Welcome back to the Smart Nutrition Made Simple Show!

Today, I’m excited to talk shop with Luka Hocevar. Luka is the founder and co-owner of Vigor Ground Gym in Slovenia and Vigor Ground Fitness and Performance in Seattle. He is also the creator of Vigor Ground Fitness and Business Summit, one of the industry's most respected educational events for coaches and gym owners. Luka has personally coached over 3,000 clients, from elite NBA, NFL, UFC, and MLB athletes to rehab patients and individuals from all walks of life, aiming to look, feel, and perform at their best. 

In today's episode, Luka and I chop it up about some big topics that go way beyond the gym. We discuss how real coaching extends beyond workouts and meal plans, addressing every aspect of life, including stress management, time management, and self-discipline. We explore the pillars of lasting motivation—autonomy, competence, and community—and how these drive sustainable success. We touch on the importance of taking ownership over your choices, building fitness and nutrition habits that adapt to life’s chaos, and the identity shift that needs to happen when you decide you want to be a "fit person". And so much more.  

This conversation is packed with insights that will not only make you a better athlete or healthier person but also help you become a stronger, more resilient version of yourself, both inside and out.

Grab a notebook for this one because you're going to walk away with actionable strategies to help you think bigger and create lasting change that sticks. So, without further ado, here is my conversation with Luka Hocevar.

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 at https://www.bodysystems.com/free-strategy-call/.

Connect with Luka

Instagram: https://www.instagram.com/lukahocevar/?hl=en

YouTube: https://www.youtube.com/user/HocevarPerformance

Vigor Ground Fitness: https://www.vigorgroundfitness.com/

Work with Luka: https://lukahocevar.com/

RESOURCES:

Book a free call to learn about our new men's hybrid coaching program PrimeFitOS: https://www.primefitos.com/call

Grab our FREE Fat Loss Fix Guide: https://bodysystems.com/fat-loss-fix-guide/

Check out our new High Protein Recipe Pack – Over 52 Easy to Make Protein Dense Meals + 2-Weeks of Shopping Guides and Meal Plans: https://bodysystems.com/high-protein-recipe-pack/

We’ve recently partnered with Fullscript, the #1 online source for only professional-grade supplements, to create our own Smart Nutrition Made Simple Supplement Shop! As a loyal subscriber of Body Systems, you automatically qualify for 15% off all supplements – https://us.fullscript.com/welcome/bslnutrition/signup

Connect with Us:

Email: [email protected] 

Join our Smart Nutrition Community: https://www.smartnutritionmadesimple.com

Check out our YouTube Channel: https://www.youtube.com/@bodysystemscoaching

Follow us on Instagram: https://www.instagram.com/bodysystemscoaching/

Connect with me on LinkedIn: https://www.linkedin.com/in/benjaminbrownnutrition/