Ben Brown

01:08 – Guest Introduction & Background

• Ben Brown joins the show
• Discussion of his dual Master’s degrees and longevity focus
• Target audience: biohackers and those interested in optimization

01:48 – Ben’s Origin Story

• Originally from Minnesota, moved to Arizona
• Undergraduate degree from University of Arizona (Tucson)
• Played rugby at U of A
• Graduate school at ASU – Exercise and Wellness degree with emphasis in strength and conditioning
• Worked with Arizona Cardinals as intern (20 years ago)
• Early involvement in sport performance field

05:36 – Personal Health Journey

• Ben struggled with digestive disorders through high school and undergraduate years
• Conventional medicine couldn’t diagnose beyond prescribing antacids
• Underwent endoscopy showing modest inflammation
• Discovered connection between eating behaviors, stress, and gut health
• Around 2006-2007, studied functional medicine
• Eventually diagnosed with H. pylori infection and leaky gut
• This led to second Master’s degree in Clinical Nutrition from University of Bridgeport

05:49 – Recovery Timeline

• Took approximately 3 months to start feeling better
• Had been suffering for 10-12 years before diagnosis
• Initially adopted strict gluten-free, dairy-free, sugar-free diet
• Became overly dogmatic about this approach
• Struggled with maintaining restrictive diet and weekend compliance

09:36 – Diet Philosophy Evolution

Discussion of moving from restrictive dieting to more balanced approach. Ben describes his early struggles with orthorexic tendencies and all-or-nothing mindset.

11:20 – Systemic Approach to Wellness

• Body systems are integrated and synergistic
• Named company “Body Systems” for this holistic approach
• Focus on building personal “operating systems” for clients
• Customized approach based on individual’s knowledge, commitment, and behaviors
• Like building a business plan/roadmap for health

14:28 – Sustainability vs. Quick Results

Discussion of the importance of sustainable changes versus short-term dramatic results that can’t be maintained. Focus on creating intrinsic motivation rather than willpower-based changes.

20:22 – Travel & Routine Challenges

Dr. Barrett shares experience with recent Europe trip disrupting sleep and routine. Discussion of strategies for maintaining health during travel, including:

• Exercise immediately after landing
• Getting sunlight for circadian rhythm adjustment
• Learning what works through trial and error

22:37 – Restriction vs. Freedom Philosophy

Ben explains his approach to nutrition:

• No foods should be off-limits
• All diets create some form of restriction (keto=carbs, carnivore=everything but meat, etc.)
• Humans psychologically resist restriction
• Focus on adult responsibility and ownership of food choices
• Better long-term success without feeling restricted
• Works especially well for executives, CEOs, and working parents

25:33 – “Less is More” Paradox

• Modern humans face chronic stress from accumulated acute stressors
• Discussion of allostatic load
• Caution against over-restricting diet while simultaneously over-training
• Importance of consistency over intensity
• Permission to “do less” for better results
• 30-60 minutes of daily movement often better than extreme approaches

28:36 – Exercise as Medicine

Dr. Barrett compares exercise to medication requiring proper dosing:

• Most powerful medication available
• Need to dose properly for maximum efficacy
• Trap of constantly increasing intensity/volume
• Importance of rest days
• Exercise not ideal for weight loss due to metabolic compensation
• Too much intense exercise suppresses immune system
• Muscles as endocrine organs

31:18 – Fasted vs. Fed Training

Ben’s recommendations:

• Fasted: Good for low-intensity cardio and walking
• Fed: Essential for strength training and hypertrophy
• Pre-workout nutrition should include essential amino acids and carbohydrates
• 25-30 grams of carbohydrate recommended
• Combination of glucose and fructose optimal for performance and recovery

34:05 – Creatine Supplementation

• Currently using 10 grams per day (up from traditional 5g recommendation)
• 10-20 grams showing benefits for cognitive function
• Timing less critical, but absorption improved with carbohydrates
• Ben takes during workout with essential amino acids and orange juice
• Peri-workout window optimal for nutrient absorption

35:37 – Muscle Mass & Longevity

Discussion of muscle mass as key factor in longevity:

• Can build muscle mass even in 50s, 60s, and 70s
• Requirements for muscle growth:
  • Caloric surplus
  • Adequate protein throughout day
  • Multiple daily amino acid spikes with sufficient leucine
  • Resistance training with progressive volume
  • Mechanical tension and training near failure
  • Adequate sleep for recovery
• Importance of hormone optimization (testosterone for men, estrogen/progesterone for women)
• Best strategy: maintain muscle mass going into 40s, 50s, 60s

40:04 – Muscle Loss with Aging

• Losing 3-8% muscle mass per decade after age 30
• Testosterone levels significantly decline by decade after 40
• Modern environmental and lifestyle factors affecting hormone levels
• Importance of addressing these factors systematically

42:01 – Individualized Approach

Dr. Barrett discusses the importance of not overwhelming clients:

• Body is only car you’ll ever have – requires maintenance
• Can’t give patients 15 things to do at once
• Importance of meeting people where they are
• “Tell you what you want to hear, but give you what you need”
• Hard-charging executives often try to take on too much at once
• Need to dose recommendations appropriately

46:08 – Importance of Coaching

• Even world-class performers need coaches
• Ben has multiple coaches (business, nutrition, fitness)
• Coaches help identify blind spots
• Lifelong learning mentality
• Coaches showing up at their best helps clients show up at their best
• Objective perspective essential for continued growth

48:51 – Desert Island Supplements

Ben’s top supplement picks (with context):

• Foundational: Chelated magnesium, comprehensive multi-vitamin/mineral, Vitamin D
• Longevity-focused: Glutathione or NAD
• Note: Emphasizes that supplements are categorized by purpose:
  • Foundational (magnesium, digestive enzymes, fish oil, vitamin D, zinc)
  • Condition-specific (sleep, energy, blood sugar, immune support, performance)
• Most important: incredible nutrition, consistent exercise, community, positive mindset

52:01 – Contact Information & Closing

• Website: bodysystems.com
• Instagram: @bodysystemscoaching
• Podcast: “Smart Nutrition Made Simple Show”

Special Offer: Save 15% Using Code “SBPOD” At Checkout

Special Offer: Save 15% Using Code “SBPOD” At Checkout