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/

You can train six days a week and still not lose fat and it’s not your fault.

For decades, we’ve been told to “move more and eat less,” but that advice doesn’t hold up anymore. Our food system has completely changed, and so has the way our metabolism responds to it. Ultra-processed foods are everywhere; cheap, convenient, and biologically addictive and they are undoing the work we put in at the gym. Once you understand that fat loss is driven by what you eat, not how hard you work out, you can finally start working with your body instead of against it.

Stick around, this one might change how you think about fat loss forever.

Episode Timeline: 

00:00 – Episode Preview

01:39 – Podcast Intro

02:30 – The Global Study Explained

04:10 – Why “Move More, Eat Less” Fails

06:00 – The Body Rebalances Energy Use

07:30 – Processed Foods: The Real Culprit

09:50 – How Processed Foods Trick the Brain

11:50 – “Healthy” Snacks That Sabotage Progress

13:40 – What Processed Foods Do to Digestion

15:30 – Metabolism Breakdown in Modern Diets

18:00 – The Real Value of Exercise

19:40 – Why Muscle Changes Everything

22:10 – Fat Loss Isn’t About Calorie Burn

24:30 – 3 Pillars: Food, Movement, Recovery

26:50 – When Training Less Helps More

28:40 – Aligning Habits With Your Biology

29:44 – 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/

Everyone wants results, but few people are empowered with tools to build the habits that get them there.

Kylie’s story is one I think a lot of people will see themselves in. She tracked every calorie, followed every diet, nailed her cardio, and still found herself stuck in the same loop—losing weight, gaining it back, feeling guilty, starting over.

In this conversation, we chat about what helped Kylie move past the yo-yo cycle of tracking, restricting, and starting over. We also unpacked the mindset shifts that allowed her to shed the guilt and make confident “adult” choices in everyday life and in the gym. Having the permission to live, enjoy the cookie, and know she was still moving forward is what finally set her free.

If that’s something you’ve been struggling to find, tune into this episode. It’s a reminder that progress isn’t about perfection, it’s about learning to trust yourself again.

Episode Timeline: 

0:18 – Why Kylie reached out for coaching

1:29 – Post-COVID struggles and weight gain

2:13 – Tracking food and early habits

5:46 – First impressions of the coaching program

6:46 – Shifting from tracking to building tools

10:12 – Viewing tracking as liberation, not control

11:34 – Learning adult ownership and flexibility

14:56 – Falling in love with the gym

18:46 – 60 pounds lost and sustained for good

21:48 – How her mindset and body transformed

22:38 – How health changed her family dynamic

25:57 – Shared values and partnership in health

27:56 – What would’ve happened without coaching

30:16 – Learning to live in the gray

31:31 – Integration as a personal operating system

32:15 – Why investing in yourself is non-negotiable

34:39 – Closing gratitude and final reflections

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/ 

You’re not failing because you lack discipline. You’re failing because your approach isn’t sustainable.

This solo conversation is about one of the biggest mindset traps that keeps people stuck: the all-or-nothing mentality. We talk about why extreme restriction always leads to burnout, how guilt and shame keep you in the yo-yo dieting cycle, and what it really means to live in the gray. I share lessons from my own experience with rigid eating, the patterns I see in clients every day, and how learning to take ownership (instead of chasing perfection) creates real, lasting change.

If you’re tired of the highs and lows of dieting, this one’s going to hit close to home.

Episode Timeline: 

0:00 – Episode Preview

1:31 – Podcast Intro 

2:31 –  What the all-or-nothing mindset is

3:42 – The client stuck in a yo-yo diet cycle

7:05 – Why restrictive diets always backfire

9:40 – My personal struggle with rigid eating

13:15 – The real reason we bounce between extremes

15:45 – Why it’s not about food, it’s about mindset

18:50 – Learning to take ownership and eat like an adult

21:35 – Building systems that work in real life

24:15 – How to live in the gray without guilt

26:30 – Podcast Outro and invitation to take action

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/ 

What do you do when your body forces you to hit pause?

In this episode, I share my recent battle with back pain that quite literally knocked me off my feet. From the frustration of not being able to move, to sitting with a spinal specialist and hearing words like ‘bulging discs’, it’s been a humbling reminder that none of us are invincible.

I’ll talk about the treatments I’ve considered, the mental rollercoaster of dealing with injury, and the gratitude I’ve found through support from family, friends, and my community. More than anything, this experience has shown me that setbacks can become powerful opportunities to learn, adapt, and move forward in a smarter way.

If you’ve ever felt stuck by injury or just life, I think this conversation will give you some perspective you can carry into your own journey.

Episode Timeline:

0:00 – Episode Preview

1:32 – Podcast Intro

2:43 – Back pain knocks me down

3:25 – How it happened (ego lifting + deadlifts)

5:10 – Living with pain and frustration

7:15 – Overwhelmed by too many treatment options

9:40 – “Even professionals get confused”

11:30 – Nobody has it all together

13:55 – MRI results explained simply

16:20 – Considering regenerative medicine

18:40 – Lessons in gratitude and ego

22:30 – Training smarter with core stability

26:00 – Injuries as opportunities to pivot

28:45 – Learning to be vulnerable and ask for help

30:45 – Community support and closing thoughts

30:45 – 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/

Supplements can either be a complete waste of money or the cutting-edge tool that takes your health and performance to the next level.

In this conversation with Christian LaValle, co-founder of Metabolic Elite and son of James B. LaValle, an internationally recognized clinical pharmacist, board-certified clinical nutritionist, and leading authority in integrative medicine and human performance. We dig into the real science of supplementation and why delivery systems matter more than flashy labels.

We cover the difference between traditional products and premium formulas, and how unconventional technology like liposomal delivery can radically improve absorption. Christian shares his journey immersed in foundational practices like good diet and performance health, and how growing up with his father shaped the vision behind Metabolic Elite. We also explore on-the-ground insights on recovery, cognitive support, immune health, and how to think strategically about supplements in the context of nutrition, training, and lifestyle.

If you want to stop guessing and start using supplements with purpose, this is the episode that will help you cut through the noise and focus on what really works.

Timestamp

00:00 – Episode Preview

01:13 – Podcast Intro

04:09 – Christian LaValle joins the conversation

05:14 – Growing up in performance health

08:17 – Graduate studies in kinesiology & research

10:03 – DEXA vs. bioelectrical impedance for body comp

15:08 – Body fat % isn’t everything

15:58 – Launch of Metabolic Elite

19:58 – Building an expert advisory team

22:01 – Liposomal technology explained

23:11 – Why capsules often fail & absorption challenges

25:24 – Practitioner and consumer use of Metabolic Elite products

27:43 – Recovery, inflammation, and immune support

30:57 – Synapsin: from nasal spray to chewable

35:02 – Supplements are a tool, not a fix

40:06 – Balance between research and real-world health

43:13 – Industry problems: gimmicks vs. biochemistry

47:12 – How to think about premium supplementation

52:16 – The real trade-offs in health investment

55:05 – Ben’s offer for supplement audits

55:41 – Where to find Christian & Metabolic Elite

55:57 – Podcast Outro

Connect with Christian LaValle:

• Instagram: https://www.instagram.com/christianlavalle5/ 
• Website: https://www.metabolicelite.co/ 
• Jim LaValle’s Website: https://www.jimlavalle.com/
• Jim LaValle’s Instagram: https://www.instagram.com/therealjimlavalle/ 

Use code BodySystems for 10% off any order: Metabolic Elite

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

What does it really take to build unshakable resilience in sport, in health, and in life?

Lisa Tamati has lived a life defined by grit, from running ultramarathons across the world’s toughest terrains to facing her mum’s near-fatal aneurysm head-on. We dive into the mindset that carried her through seven-day desert treks, the years-long fight to bring her mum back from a coma, and how those experiences led her to explore hyperbaric oxygen therapy, genetic testing, and the science of longevity. 

She shares why gut health and the immune system sit at the core of healthy aging, and how she’s using her biotech work to give people tools to measure and improve their “immune age.” This conversation blends raw resilience with cutting-edge health insights. The kind of lessons you can actually use to live stronger, longer, and with more purpose.

If you’re ready for a raw, inspiring look at how mindset, science, and self-belief can change your life, you don’t want to miss this episode.

Timestamp

00:01 – Podcast Preview

01:14 – Podcast Intro

02:25 – Meet Lisa Tamati

05:03– Lisa’s Backstory and Grit

08:37– Adventures Before Ultramarathons

11:45 – Crossing the Libyan Desert

20:06 – Building Entrepreneur Skills From Ultramarathons

24:19 – Mum’s Collapse and Aneurysm

28:54 – Doctors Predict Massive Brain Damage

29:35 – Spotting Sleep Apnea Signs

30:48 – Discovering Hyperbaric Oxygen Therapy

33:39 – Early Recovery With Oxygen Therapy

34:56 – Years to Full Recovery

37:52 – Mum’s Cancer Diagnosis

40:48 – Developing Cancer Expertise

42:27 – Importance of Personalized Health

44:22 – Immune System at the Core of Aging

46:15 – Gut Health Drives Immunity

47:12 – Environmental Toxins and Gut Health

51:11 – Lisa’s Biotech Company

57:08 – Why Genetic Testing Matters

58:31 – Genetic Insights for Health

1:00:20 – Exercise, Genetics, and Weight Struggles

1:04:45 – How to Connect With Lisa

1:06:00 – Podcast Outro

  Connect with Lisa Tamati: 

• Spotify: https://open.spotify.com/show/6mc5BfQispXYMxd4AaYXYL?si=97a6e75469cd45db
• Youtube: https://www.youtube.com/@Lisa_Tamati 
• Instagram: @lisatamati
• Personal Website: https://www.lisatamati.com/ 
• Company Website: https://aevumlabs.co.nz/

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

Men are being gaslit about their hormones and it’s costing them their health.

We start this conversation by tackling the stigma around testosterone therapy and how the conventional system often dismisses men who clearly need help. Dr. Jess and I break down how to recognize when low T is more than “just aging,” and what signs actually matter when deciding if Testosterone Replacement Therapy (TRT) is right for you. From there, we dive into the world of peptides, how they work, the most common types, and where they fit into a smart optimization plan. And finally, we zoom out to touch on the hidden environmental factors, like toxins, mold, and stress, that can quietly blunt your progress if left unchecked.

If you’ve wondered whether testosterone or peptides are right for you, this episode clears the fog so you can move forward with confidence.

Episode Timestamp

00:00 – Episode Preview

01:05 – Podcast Intro

04:19 – Dr. Jess’s Story: From Pain to Purpose

07:59 – Leaving Conventional Medicine Behind

13:06 – Why She Chose to Focus on Men’s Health

16:56 – The Real Reason Men Turn to Testosterone

18:14 – Unpacking the Stigma Around Testosterone Therapy

20:27 – When TRT Is Needed & What Doctors Miss

22:38 – Normal Labs, Medical Gaslighting & Misdiagnosis

23:47 – The Rise of Low T in Younger Men

24:43 – How Insurance Keeps You From Getting Real Help

27:06 – Is TRT Forever? Quality of Life vs Dependency

30:13 – Why Optimization Is No Longer Optional

31:23 – Should You Start with TRT or Fix Your Lifestyle First?

32:15 – Peptides Explained: What They Are & What They Do

33:58 – Where Peptides Fit into Your Health Stack

34:56 – GLP-1 Drugs: Fat Loss, Muscle Risk & Misinformation

39:02 – Retatrutide vs Semaglutide: Key Differences for Men

42:55 – Who Should (and Shouldn’t) Use GLP-1s

44:40 – Metabolic Flexibility: Why Variety Still Matters

45:53 – Why Peptides Alone Won’t Fix Your Metabolism

47:07 – Hormone Suppression from Stress & Burnout

48:11 – Everyday Toxins That Lower Testosterone

51:11 – Dr. Jess’ Advice and How to Find Her

53:13 – Podcast Outro

Connect  with Dr. Jess Folz:

• Dr.Jess’Instagram: https://www.instagram.com/doctor_jess_nmd/ 
• Rugged Gentleman®: https://www.ruggedgent.life/

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 
• Low T/Blood Work Guide - https://drive.google.com/file/d/1_5M66z7aMO37RYd56qMZRblQuY83IRWU/view 
• Youtube - https://www.youtube.com/@bodysystemscoaching

Most guys over 40 think building muscle and losing fat is just about training harder or eating cleaner. The reality is, that only gets you so far.

True results come from optimizing the whole system: training, recovery, nutrition, hormones, and in some cases, leveraging tools like peptides. To dig deeper into this, I’m joined by Jeff Sakamoto. Jeff’s background in pro sports, bodybuilding, and now owner of a top peptide and hormone distribution company, gives him a unique perspective on what it really takes to move the needle.

In this conversation, we break down what optimization really means, why most guys are leaving game-changing results on the table, and how to approach peptides safely so they actually work for you. The goal is simple: help you look, feel, and perform your best without grinding yourself into the ground.

If you’re ready to move beyond outdated practices and start thinking like someone who values long-term health, energy, and performance, this is for you.

Episode Timeline: 

00:00 – Episode Preview

01:05 – Welcome to the Show

02:07 – Introducing Jeff Sakamoto

04:36 – Jeff’s Journey Into Telemedicine

05:42 – Dangers of self-sourcing peptides online

08:52 – Ensuring quality & pharmacy standards

11:02 – The pursuit of optimization

12:15 – Early athletic background & low testosterone discovery

17:25 – Stress, lifestyle, and body composition challenges

19:39 – Misconceptions around sleep, food, and alcohol

22:18 – Rationalizing habits vs. health goals

23:52 – Micro-decisions and long-term progress

25:06 – Ripple effects of daily choices

25:24 – Shifting identity away from alcohol

26:35 – Strength training after 40

29:05 – Moving past CrossFit and high-intensity training

29:55 – Training with intent, not annihilation

30:36 – Breaking down peptides

31:47 – Who should consider peptides

33:49 – Hormones vs. Peptides: where to start

35:26 – What “optimal” testosterone really means

37:48 – The importance of free testosterone

39:16 – Lifestyle factors before hormone therapy

41:16 – Reframing GLP-1s as a powerful tool

44:05 – Real-world results with GLP-1s

45:28 – Advancements with retatrutide

46:42 – Microdosing explained

48:07 – Broader benefits of GLP-1s

49:07 – Peptides that support healing & recovery

51:36 – Popular anti-aging peptides (GHK-Cu)

52:31 – Wrapping up & where to connect with Jeff

53:24 – Guidance for finding good clinicians

54:20 – Closing thoughts

Connect with Jeff Sakamoto: 

• Jeff Sakamoto’s Instagram: https://www.instagram.com/jeff.sakamoto/ 
• Company Website:  https://www.scripts.co/ 

Links & Resources:

• Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/
• Learn more about Ben’s coaching programs: 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