Want better results? Stop blaming your plan and start owning your commitments.

Coaching isn’t about being handed the “perfect” diet or workout. It’s about the six core commitments that actually move the needle. In this episode, I break them down—why preparation matters, why consistency beats perfection, and how honesty, curiosity, engagement, and true investment separate the people who succeed from the ones who spin their wheels.

This isn’t about hacks. It’s about raising your standard and taking responsibility for the outcomes you want.

If you’re serious about building confidence and getting results that actually last—this is your wake-up call. Tune in now

Episode Timeline: 

00:00 – Episode Preview

00:38 –  Welcome & What We Really Do at Body Systems

02:33 – Coaching Is a Two-Way Street

03:22 – Why Ben Hired 2 Business Coaches

05:10 – The Mirror Moment: Taking Radical Ownership

06:44 – Commitment #1: Be Prepared

08:45 – Commitment #2: Be Consistent

09:54 – Commitment #3: Be Honest

11:47 – Commitment #4: Be Curious

13:06– Commitment #5: Be Engaged

14:35 – Commitment #6: Be Invested

16:07 – Ben’s Self-Check on His Own Commitments

17:32 – Invitation to Work Together 

17:58 –  Podcast Outro

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 

What got you fit in your 20s won’t keep you strong in your 40s and beyond.

I’m pulling back the curtain on why so many driven men and women in midlife feel stuck despite working hard in the gym and trying to “eat clean.” The truth is, your body, responsibilities, and stress levels have changed—and your plan needs to change with them. 

We’ll cover how to match your training to your current recovery capacity, why less volume done with more intent often wins, and the simple nutrition pillars that actually work for a busy schedule. It’s about aligning your habits with the life you’re living now so you can get stronger, leaner, and healthier without burning out.

Press play and let’s cut through the noise so you can follow a proven, sustainable plan that delivers results, fits your life, and keeps you performing at your best.

Episode Timeline: 

00:00 – Episode Preview

00:47 – Podcast Intro

01:29 – Why Your Old Plan Isn’t Working Anymore

04:31 – Who This Message Is For

05:36 – My Background and Real-Life Perspective

07:55 – Why You Can’t Train Like You’re 20 Anymore

10:45 – Recovery Is as Important as Training

12:37 – More Is Not Better, Better Is Better

13:34 – Finding Your Ideal Training Volume

14:17 – Train With Enough Intensity

15:34 – Rethinking Sets, Reps, and Hypertrophy

21:04 – Old Food Rules Don’t Work Anymore

23:53 – Why You Need a Structured Plan and Coaching

26:16 – Redefining Your Identity

30:15 – Ready to Make a Change?

31:11 – Podcast Outro

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 

The fastest way to stand out? Live with more intention than 99% of people.

Brent Orsuga knows that success doesn’t come from luck, it comes from living on purpose. As an elite headhunter and entrepreneur, he’s built his life around intentional decisions, relentless discipline, and surrounding himself with people who raise the bar. In this conversation, we unpack how to turn setbacks into fuel, build mental toughness that carries over into every area of life, and create goals so clear you can’t help but hit them. Brent’s approach is raw, direct, and proven — and it’s the push you need to stop playing small.

Tune in to discover how to build the mindset, habits, and standards that put you in the top 1% of performers.

Episode Timeline: 

00:00 – Episode Preview

00:52 – Podcast Intro

01:31 – Meet Brent & His High-Performance Mindset

05:40 – “Still Not Satisfied” Mentality

06:48 – From Setback to CEO

09:41 – Choosing Hard to Build Grit

11:40 – Confidence from Keeping Promises

13:33 – Intentional vs. Intense

15:39 – Building a High-Performer Circle

17:41 – First Impressions Count

24:42 – Success as a Math Equation

26:20 – Business vs. Health Disconnect

28:13 – Cutting What Holds You Back

31:08 – Owning Your Choices

33:54 – Data-Driven Optimization

35:22 – Feeding Your Mind

36:59 – Training Early for an Edge

38:28 – First Steps to Better Health

40:28 – Connect with Brent

43:54 – Lifestyle Shapes Your Circle

45:36 – It’s Not Hard As You Think, Just Start

47:32 – Closing Remarks

Connect with Brent Orsuga: 

• Brent Orsuga’s LinkedIn: https://www.linkedin.com/in/topfreightrecruiter/ 

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 

You wouldn’t run a business without KPIs, so why are you running your body without them?

Data is only helpful if it leads to better decisions. In this episode, I walk through the five (5) key metrics I track which range from cardiovascular fitness to micronutrient intake, blood pressure, and sleep quality. 

I also share how I spent years getting diagnostic tests (that were helpful to me at the time, but didn’t exactly induce behavioral change in my clients) and how to avoid that trap. Whether you’re an executive, entrepreneur, or just someone who wants to perform at a higher level, this episode is your cheat sheet for measurable, meaningful progress. 20 years of mistakes taught me this and I’m giving it to you in 30 minutes.

So tune in because these five are the foundation, and once they’re in place, everything else gets easier.

Episode Timeline: 

0:00  – Episode Preview

1:26 –  Why Most People Misuse Health Data

5:44 – Ben’s Gut Issues and Testing Journey

7:28 – The Phase Where I Overcomplicated Everything

10:47 – Metric #1: VO2 Max and Longevity

14:15 – Metric #2: Track Your Macros and Micros

18:24 – Metric #3: Blood Pressure is Killing Your Progress

22:38 – Metric #4: The Blood Markers That Actually Matter

25:09 – Metric #5: Sleep Is the Real Game Changer

30:16 – Bonus Metrics: Steps and Fiber

31:31 –  Conclusion for Foundational Metrics 

32:50 – Podcast Outro

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 | Spotify | YouTube

Are you really living at your highest potential or just coasting in the illusion of “busy”?

After a six-month hiatus, I’m pulling back the curtain on why I stepped away from the mic, the hard lessons I learned about business, identity, and alignment, and how those shifts have redefined the way I coach high-performing men and women. In this episode, I share the messy reality behind the scenes on why I hit pause, what it taught me about serving the right people, and what’s ahead as we rebuild with more clarity, impact, and purpose.

If you’re driven to rise above mediocrity in health, business, and life, this episode will reframe how you think about success, structure, and lasting transformation.

Episode Timeline: 

00:05 – Episode Preview

01:22 – Podcast Intro

02:07 – Why This Episode Matters Now

02:32 – Why I Took a 6-Month Break

05:23 – Who We Truly Serve Best

07:06 – Why I Hit Pause on Content

08:29 – Coaching High Performers Differently

09:08 – What to Expect in Future Episodes

09:46 – Breaking the All-or-Nothing Trap

10:54 – Structure Beats Restriction

11:30 – Real-Life Fitness & Lifestyle Strategy

13:19 – Guests Who Walk the Talk

14:59 – Final Thoughts

15:18 – Ben Brown’s Free Resources

16:41 – Podcast Outro

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 | Spotify | YouTube

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.