Genetics provide the context most training and nutrition plans are missing.

In this episode, I sit down with Justin Harris to explain why starting with genetics removes so much of the guesswork. The body has a built-in hardware that shapes how your body responds to food, training, stress, and supplements long before habits come into play. Once you understand that framework, your decisions stop feeling random.

We walk through real examples, including why some people struggle with caffeine, vitamin D, high-fat diets, or recovery even when they are doing the right things. These patterns are not random, and they are rarely about effort.

We also cover when genetic testing actually makes sense and why it works best once the basics are already in place. If you want fewer guesses and better decisions around training, nutrition, and long-term health, this episode is for you. Tune in now.

Timestamp:

00:00 – Episode Preview

01:06 – Podcast Intro

02:14 – One Plan Doesn’t Fit Everyone

04:39 – What Genetics Control

07:58 – Who Genetic Testing Is For

10:25 – Inflammation Has a Source

12:42 – Why Vitamin D Isn’t Absorbing

15:35 – Alcohol and Caffeine Hit Differently

18:54 – When High Fat Diets Backfire

21:38 – Making Nutrition Personal

23:30 – Appetite Signals Break Down

26:13 – Fix the Basics First

28:27 – How Genetic Testing Works

30:30 – Hormones Don’t Work in Isolation

33:41 – Genetics Shape Behavior and Mental Health

35:22 – What DNA 360 Shows You

38:35 – Who This Really Helps

40:08 – Closing Thoughts

41:00 – How to Connect With Justin Harris and The DNA Company

Connect with Justin Harris, CFGP, PHC, CNSCC:

1. Instagram: https://www.instagram.com/justinharrisofficial/
2. The DNA Company: https://www.thednacompany.com

As recommended by Justin Harris:

1. The DNA University: https://academy.dna-u.com/

Links & Resources:

1. Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
2. Learn more about Ben’s coaching program: www.bodysystems.com
3. Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
4. Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
5. Youtube - https://www.youtube.com/@bodysystemscoaching
6. Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

What if a simple molecule could help you sleep better, recover faster, and potentially extend your life?

ESS60 is no longer just a secret for biohackers. This emerging compound is gaining significant attention for its unique ability to combat oxidative stress and improve overall health.

In this episode, Chris Burris, Founder and Chief Scientist of My Vital C, explains how this Nobel Prize-winning molecule works and why it holds incredible promise in the longevity space. With over 30 years of experience, Chris delves into the science and numerous studies behind ESS60, its groundbreaking ability to extend the lifespan of rats by 90%, and its fascinating potential for humans in the fight against aging.

If you’re ready to optimize your health and longevity, tune in now.

Episode Timeline:

00:00 – Episode Preview

01:02 – Welcome to the Smart Nutrition Made Simple Show

02:12 – Meet Chris Burris, Founder of My Vital C

03:30 – What is ESS60? The Nobel Prize-winning molecule

05:00 – ESS60’s industrial uses before health applications

06:45 – The discovery of ESS60’s surprising health benefits

08:00 – Wistar rat study and its 90% lifespan extension

09:30 – From industrial use to health supplement

11:00 – Early biohacker interest in ESS60

12:00 – Discussing ESS60’s safety and initial hesitations

13:45 – ESS60’s impact on energy and sleep improvements

15:30 – The role of oxidative stress and aging

17:00 – ESS60’s antioxidant power compared to vitamin C

18:30 – Mitochondrial health and exercise recovery

20:00 – How ESS60 interacts with mitochondria

21:30 – Real-world testimonials of ESS60’s benefits

25:00 – Where to find ESS60 and access the exclusive discount

27:00 – Final thoughts on ESS60 and its longevity potential

Connect with Chris Burres and learn more about ESS60:

1. Exclusive Discount for SNMS Listeners
2. Get a special discount by visiting My Vital C - Body Systems and using the code SYSTEMS at checkout.
3. Chris Burres’ Book
4. Live Longer and Better by Chris Burres
5. Available through My Vital C Website and major book retailers.
6. Autographed copies available for an additional $10. 100% of the $10 fee goes to Operation Underground Railroad, supporting the fight against child trafficking.
7. ESS60 Products Mentioned in This Episode
8. ESS60 in Olive Oil
9. ESS60 in MCT Oil

Links & Resources:

1. Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
2. Learn more about Ben’s coaching program: www.bodysystems.com
3. Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
4. Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
5. Youtube - https://www.youtube.com/@bodysystemscoaching
6. Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

You can do everything right and still get blindsided.

In this episode of the Smart Nutrition Made Simple Show, I sit down with Tommy Dolan, a former elite rugby athlete, husband, and father who has survived multiple near-death experiences, including a melanoma diagnosis and sudden cardiac arrest.

This conversation is not about fear. It is about perspective. We talk about discipline, training, health, and responsibility. We also brought up what really matters when your body reminds you that control is limited. If you train hard and take your responsibilities seriously, this episode will resonate.

Tune in now.

Timestamp:

00:00 – Heart Attack Survival Story

00:34 – Introduction to Tommy Dolan

02:22 – Family and Career Today

04:22 – Work Ethic and Athletic Roots

08:02 – Life After Competitive Sports

15:29 – Early Near-Death Experiences

21:52 – Melanoma Diagnosis

24:23 – Cardiac Arrest and CPR

29:26 – Brain Injury and Recovery

33:29 – Training, Aging, and Identity

48:13 – Nutrition, Hormones, and Fasting

55:03 – Final Lesson

Tommy Dolan’s integrative health partner:

Joi + Blokes — men’s hormone optimization and personalized care.

Links & Resources:

1. Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
2. Learn more about Ben’s coaching program: www.bodysystems.com
3. Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
4. Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
5. YouTube - https://www.youtube.com/@bodysystemscoaching
6. Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

Most men past their 30s aren’t broken. They feel depleted, but their doctors point to normal labs and move on.

In this episode of the Smart Nutrition Made Simple Show, I sit down with Nico Misleh, Clinician, Nurse Practitioner and Founder of HRT University who trains medical providers in hormone optimization and works directly with patients in practice.

We break down the impact of hormones to overall wellness, testosterone replacement therapy (TRT), and why diet and lifestyle alone eventually stops being enough for a lot of men. This is not about shortcuts or chasing numbers. It is about understanding when biology becomes the limiting factor and responding appropriately.

If your labs look normal but your symptoms show otherwise, this episode will resonate with you.

Episode Timeline

00:00 – Episode Preview

01:42 – Podcast Intro

02:18 – Why Doing Everything Right Still Feels Wrong

03:20 – The Slow Decline Most Men Miss

04:25 – When Energy and Focus Start Slipping

05:29 – How Nico Ended Up in Hormone Medicine

06:40 – Early Exposure to Functional Medicine

07:33 – Lessons From Working With Real Patients

08:45 – Why Hormones Change Everything

09:53 – Why Medical Training Misses Hormones

10:45 – The Limits of Conventional Care

11:10 – The Problem With Reference Ranges

12:26 – When Normal Labs Stop Meaning Anything

13:40 – Symptoms That Get Dismissed

14:40 – Treating the Person Not the Paperwork

15:55 – Why Men Are Told to Accept Less

17:30 – The Point Where Lifestyle Stops Working

19:00 – Where Hormones Fit In

20:20 – Hormones as a Support Tool

22:10 – The Commitment Side of TRT

24:50 – Individualized Dosing Versus Templates

28:19 – The Most Common TRT Mistakes Men Make

35:10 – Addressing Stigma Around Testosterone

43:12 – Is Testosterone Actually Cheating

55:11 – Podcast Outro

Connect with Nico Misleh, MSN, FNP - C

1. Learn more about HRT University:
2. https://www.hrtuniversity.com
3. Nico’s clinical practice in Ohio:
4. https://www.apollohealthop.com

Links & Resources:

1. Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
2. Learn more about Ben’s coaching program: www.bodysystems.com
3. Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
4. Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
5. YouTube - https://www.youtube.com/@bodysystemscoaching
6. Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

Most men are not failing because they lack effort. They are failing because their system does not fit their life.

As I sit down with Eric Bach, we break down why driven men starting in their late 30s stop seeing progress, despite doing all the right things on paper. Eric has coached elite athletes and now works with busy parents and business owners who want results without burning out. We talk about why execution beats complexity, how real progress comes from nailing the basics consistently, smarter training for longevity, simplifying nutrition with the A.D.E. framework, and why sleep is one of the most overlooked performance tools of our health. This conversation is about building a training system that you can actually sustain.

Stop spinning your wheels and start training in a way that supports your work, family, and long-term health — Tune in now.

—--------------------

Timestamp:

00:00 – Episode Preview

01:02 – Podcast Introduction

01:32 – Eric Bach’s Background

02:48 – Coaching Busy Professionals

04:03 – Training Principles vs Methods

05:43 – Training as You Get Older

07:12 – Coaching Experience Matters

09:41 – Matching Training to Life

11:20 – Stress and Recovery Balance

13:11 – The A.D.E. Nutrition Strategy

14:30 – Simplifying Daily Food Choices

15:33 – Common Training Mistakes

18:02 – Cardio vs Strength Training

20:56 – Training Without Ego

24:20 – Joint-Friendly Training Choices

27:53 – Letting Go of Old Lifts

33:09 – Hormones and TRT Explained

38:04 – Fix Lifestyle First

44:33 – The 10-3-2-1 Sleep System

50:17 – Mastering the Basics

51:10 – Episode Wrap-Up

Links & Resources:

1. Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
2. Learn more about Ben’s coaching program: www.bodysystems.com
3. Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
4. Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
5. YouTube - https://www.youtube.com/@bodysystemscoaching
6. Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

Eric Bach:

1. Youtube: https://www.youtube.com/c/ericbach
2. Instagram: https://www.instagram.com/bachperformance/

Everyone wants to stay active and pain-free, but most people are only shown one path when their body starts breaking down. Manage symptoms or get surgery.

Dr. Jeff Gross’s story challenges that assumption. After years as a board-certified neurosurgeon working inside an insurance-driven sick care system, he grew frustrated watching patients pushed toward invasive procedures they did not always need. That frustration eventually led him out of the operating room and into regenerative medicine.

In this conversation, we break down how non-invasive treatments like stem cells and exosomes actually work, why they are often misunderstood, and how they support the body’s own repair process instead of chasing short-term relief. Dr. Gross explains why exosomes drive repair, why targeting the bone matters for cartilage health, and why sleep, protein, and lifestyle habits play a role in recovery.

If you are dealing with joint pain, disc issues, or declining mobility and want to avoid unnecessary surgery, this episode offers a smarter framework for long-term recovery and staying active. Tune in now.

Episode Timeline:

00:00 — Episode Preview

00:25 — From Neurosurgery to Regenerative Medicine

01:05 — Why the “Sick Care” System Falls Short

03:39 — Why the U.S. Is Behind on Regenerative Care

05:58 — Can Cartilage Actually Regenerate

08:36 — Stem Cells vs. Exosomes Explained

12:50 — When Stem Cells Make Sense

14:07 — Brain Health and Nasal Delivery

17:48 — Targeting the Bone for Cartilage Repair

19:34 — Acute Injuries vs. Chronic Degeneration

20:52 — IV Therapy, Inflammation, and Longevity

23:43 — Sourcing, Safety, and Quality Control

26:47 — Imaging, Precision, and Injection Strategy

28:17 — Disc Degeneration and Why It’s Different

30:25 — Joints That Respond Best to Treatment

32:07 — PRP, Prolo, and Hyaluronic Acid Compared

34:45 — Peptides for Cartilage and Recovery

37:31 — Sleep, Protein, and Cellular Repair

41:19 — Why Cellular Cleanliness Matters

42:02 — Where to Learn More About Dr. Jeff Gross

Connect with Dr. Jeff Gross, MD:

1. Instagram -https://www.instagram.com/recellebrate/
2. Linked In - https://www.linkedin.com/in/jeff-gross-md-5605605/
3. Website - https://recellebrate.com/

Links & Resources:

1. Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
2. Learn more about Ben’s coaching program: www.bodysystems.com
3. Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234
4. Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT
5. Youtube - https://www.youtube.com/@bodysystemscoaching
6. Book Free Nutrition Strategy Call - https://bodysystems.com/free-strategy-call/

Most guys don’t realize how fast their hormones can derail their energy, mindset, and marriage until it hits them.

In this episode, Josh Whalen opens up about the slow slide so many men experience: the weight gain, the loss of drive, the burnout, and the hidden fear of becoming someone they no longer recognize. 

We unpack why traditional healthcare keeps telling men they’re “normal” —even when they feel anything but—and how mismanaged hormones can affect everything from motivation to marriage. Josh shares the moment everything fractured; his health, his identity, and nearly his relationship and the long climb back using hormone optimization, peptides, and real lifestyle change. We also break down the growing world of men’s and women’s longevity care, how to find credible practitioners, and the patterns we see in midlife clients who finally decide to take control.

If you’ve been feeling slower, heavier, or just “off,” this episode might be the wake-up call you’ve been avoiding. Tune in now.

Episode Timeline: 

00:00 – Episode Preview

01:18 – Podcast Intro 

04:32 – From Rugby To Burnout

05:09 – Why Joy And Blokes Exists

06:58 – Why Healthcare Is Failing

08:00 – Why “Normal” Isn’t Healthy

10:56 – Getting Gaslit By Doctors

12:55 – Divorce Was The Wake-Up

13:48 – Stress, Weight, Identity Loss

16:37 – Feeling Like An Outsider

18:10 – Taking Ownership Of Health

20:49 – Ask “Why” About Your Labs

22:14 – When Testosterone Clicked

24:21 – Therapies Aren’t Enough

29:13 – Less Effort, Better Results

30:33 – Turning Pain Into Purpose

41:01 – Life After Getting Optimized

42:16 – Start Small, Stay Patient

47:18 – Podcast Outro

Connect with Josh Whalen: 

• Instagram - https://www.instagram.com/whalen_joshua/?hl=en 
• Linked In - https://www.linkedin.com/in/joshua-whalen-ab7ab67/ 
• Website - https://joiandblokes.com/ 

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching program: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
• Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching 
• Book Free Nutrition Strategy Call -  https://bodysystems.com/free-strategy-call/

If you’re a hard-charging guy in your 30s, 40s, or 50s who “knows what to do” but still can’t seem to look or feel the way you want… this episode is the reset you’ve been needing.

In this conversation, Jeff and I dig into the real reasons high-performers get stuck even when they’re disciplined everywhere else. We talk about the identity shifts required to finally break out of the all-or-nothing loop, why accountability is the true needle-mover, and how to build a lifestyle that doesn’t fall apart the moment life gets busy. 

We unpack the simple nutrition and training principles that actually work long-term, the lies your metabolism has been telling you, and why learning to live in the gray is the only sustainable path forward. We also get into hormones, stress, sleep, and how to build a body and a life that reflects the standard you know you’re capable of.

If you’re ready to stop starting over and start operating at your true potential, tune in now.

Episode Timeline: 

00:00 — Episode Preview

01:21 — Podcast Intro

04:33 — What Coaches Actually Do

06:41 — Why Clinicians Need Coaches

09:30 — My Personal Training Beginning

11:50 — Who I Coach Today

13:29 — Why I Needed a Coach

14:01 — Accountability Is the Missing Link

17:44 — The All-Or-Nothing Trap

18:03 — Why Restriction Backfires

21:25 — My Failed Diet Attempts

22:46 — Client Success Through Flexibility

25:06 — Why Real Food Matters

25:31 — Skill of Eating Properly

26:32 — Cardio Is a Poor Fat-Loss Tool

29:50 — The Three-Step Transformation Plan

37:31 — Hormones Matter More Than Ever

40:08 — Environmental Impact on Hormones

40:38 — Sleep and Stress Fundamentals

44:54 — Hard Truths About Your Priorities

46:22 — What “Superhero Training” Looks Like

47:06 — Training Smarter as You Age

50:41 — Leading Your Family by Example

52:21 — How Kids Build Healthy Habits

55:00 — Where to Find Ben Online

56:17 — Podcast Outro

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching program: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
• Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching 
• Book Free Nutrition Strategy Call -  https://bodysystems.com/free-strategy-call/

Ever wasted months on something four minutes could’ve solved?

I share a story that had me laughing at myself and realizing just how often we waste time trying to fix the wrong thing. What started as a dumb Zoom glitch turned into a much bigger lesson about blindspots, stubbornness, and the real cost of doing it alone. Just like in our health and fitness journey, we can be doing all the right things and still miss the one piece that changes everything. Sometimes it’s not about working harder, it’s about getting the right perspective.

If you're feeling stuck despite your effort, this episode is exactly what you need.

Episode Timeline: 

00:00 – Episode Preview

01:29 – Podcast Intro

02:20 – The Zoom Background Story

04:40 – What It Revealed About Our Habits

05:42 – Doing Everything Right but Still Stuck

07:18 – The Real Cost of Blind Spots

08:47 – Asking for Help Isn’t Weakness

10:20 – Shortcutting Struggle Through Coaching

12:15 – Clarity Is Priceless

13:35 – What’s Your “Orange Background”?

14:35 – Don’t Wait to Ask for Help

15:09 –  Outro and Free Ways to Get Support

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching program: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
• Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching 
• Book Free Nutrition Strategy Call -  https://bodysystems.com/free-strategy-call/

Life’s not slowing down for you to catch up. You either adapt or get left behind.

The chaos isn’t going anywhere. And the version of you that keeps saying ‘once things settle, I’ll start’ is what I call delusional optimism. The belief that things will magically get better without you actually changing. I’ve been there. My clients have been there. And it’s the single biggest killer of progress I see every day.

In this episode, I break down why comfort is the enemy, how chaos is actually the training ground for your next level, and the simple four-step process we use in our Prime Fit Coaching program to shift from wishful thinking to deliberate execution.

Tune in if you’re done negotiating with your excuses. It’s time to step up, take ownership, and get your edge back.

Episode Timeline: 

00:00 – Episode Preview

01:52 – Podcast Intro

02:04 – Why Optimism Can Work Against You

03:30 – Client Story: Tim’s “Too Busy” Excuse

08:45 – When Life Forces a Wake-Up Call

10:40 – The Hard Truth About Priorities

12:05 – Why Desire Isn’t Enough for Change

13:40 – Comfort Is the Enemy of Progress

16:45 – The Role of Discomfort and Risk in Growth

18:10 – The Only Certainty: How You Show Up Daily

20:55 – From Delusional Optimism to Deliberate Execution

22:58 – Final Thoughts & Free Resources.

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching program: www.bodysystems.com
• Subscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 
• Spotify - https://open.spotify.com/show/4H8vUlwYvKcAXZOv84sFgT 
• Youtube - https://www.youtube.com/@bodysystemscoaching 
• Book Free Nutrition Strategy Call -  https://bodysystems.com/free-strategy-call/