SHOW NOTES

In this episode of Habits for Humans with Kim Flynn, we discuss that the question is not, should I drink alcohol or not? The question is: what are your health goals. Alcohol does have an effect on your health, in not only calories but also sleep quality and brain function. When we realize that our health determines our freedom, we take responsibility for our health decisions, including our decision to drink alcohol. Take the time to observe your body’s reactions to your behaviors: how do you feel? how do you sleep? how is your brain function? Check in with your own body, and take responsibility for your own health. .

Welcome to Habits for Humans, the show that explores how to program your brain to maximize your potential. The goal of this podcast is to teach you how to instill systems and habits to live a healthy, sustainable, deeply satisfying way of life.

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Kim Flynn is a best-selling author, podcaster, and serial entrepreneur who has built multiple businesses to 7 and 8 figures. She is the CEO of Card Salad, a health and wellness company that provides organizational products to live a healthy, sustainable, deeply satisfying way of life. Kim is a frequent guest expert in systems and habits on podcasts, television and radio shows.

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TRANSCRIPT

[00:00:00] Kim Flynn: Hi, and welcome to habits for humans. The podcast that explores what makes people tick and how to program this brain of ours to do what we want it to do. We’re going to explore why we can sometimes, and in some areas of our lives achieve extraordinary accomplishments. And in other times of our lives, we’re addicted to tic talk and crossword puzzles.
Uh, if you want to be healthy and happy, what is the secret to programming our brain to maximize our potential? I’m your host, Kim Flint. And today we’re going to talk to Benjamin Brown. I’ve been super excited about this topic and it is. Can I lose weight while drinking alcohol? I have a personal connection to this topic and I’m like, damn it. I don’t want to stop drinking. I’m not like a, you know, lush, but I like my, I like my, you know, whiskey at night, my smoked whiskey at night.
And so Benjamin is going to talk to us about how I can still, hopefully I’m hoping he talks about how I can still have a glass of smoked whiskey at night or not. Let’s see. We’ll see. We’ll see what happens. So we’ve got free stuff for our listeners at the end. If you like free stuff, stay tuned. I know Ben has a really cool giveaway for us and our sponsor card salad has a giveaway for us as well.
So we’re going to get started with a word from our sponsor habits for humans is brought to you by card salad, a health and wellness company that teaches you how to program your brain using. Using systems and habits. Uh, so you know how everyone wants to be healthy and, uh, it takes so damn long to meal plan every day. So you end up eating freezer, pizza and chicken nuggets.
So what Card Uh, did is create a product called eat well, it’s a done for you meal planning system. It comes with a menu board that you hang on your fridge recipes that come in the mail and your recipes gradually get healthier and healthier leading you into slowly but surely habits for eating better. All your meal planning is done for you.
So stay tuned to the end of this podcast for a free week of meal planning, delivered to your inbox.

Intro to Ben Brown and Intuitive Eating Principles

So welcome Ben, and, uh, let me read the read Ben’s bio here. Ben brown is the owner of BSL Nutrish. Nutrition. What does BSL stand for? Ben? I have to know.
[00:02:04] Benjamin Brown: Stands for body systems labs.
[00:02:06] Kim Flynn: that’s cool. Sounds very technical. I like that. BSL nutrition, an online nutrition and fitness consulting business specializing in designing individualized nutrition, lifestyle and strength training programs. Ben currently works with both local and long distance individuals and businesses and has worked and consulted with numerous sports teams, including the Arizona Diamondbacks and golden state warriors organizations.
That’s very cool. He holds two masters degrees the first from Arizona state in exercise and wellness. With an emphasized emphasis on strengthening and conditioning and the second from the university of Bridgeport and clinical nutrition. That’s really nice that you’ve got both the food and the exercise portion. A lot of people only have one. And so that gives you kind of a more broad perspective. I like that.
Most importantly, Ben is a husband and father to three young children who provide the daily love, motivation and humility. Yes, that’s what parenting brings humility. He uses as a driving force to continue to learn and grow as a man at mentor and coach. That’s a very well stated paragraph. I appreciate that.
So we always start with our number one habit to manage our own mental wellness. Ben, what is the practice you do to manage the stress of daily life?
[00:03:14] Benjamin Brown: I exercise.
for me.
[00:03:19] Kim Flynn: For
[00:03:19] Benjamin Brown: that’s paramount. Uh, to the degree that. There’s many times during a given week when.
My wife and I are speaking and she says, you know, what have you exercised yet today? Like, no, I haven’t used, you need to go work out.
[00:03:32] Kim Flynn: It’s
like an insult
[00:03:33] Benjamin Brown: for everyone’s sanity.
[00:03:35] Kim Flynn: It’s like an insult around the house. Did you exercise today? It’s like code for you’re being a jerk.
[00:03:40] Benjamin Brown: a, you know, what. Go work out
[00:03:42] Kim Flynn: That’s
[00:03:42] Benjamin Brown: better for it.
[00:03:44] Kim Flynn: All right. Well, I can’t wait to dive into our topics. I’m just going to take us there right now.
Can I have my smoked whiskey in the evenings or not? What are we talking here?
[00:03:53] Benjamin Brown: Well, I guess we’re talking about what are your goals, right? So, you know, we can accomplish a number of things, whether alcohol is involved or not. And I guess the question becomes, what is it that you’re trying to accomplish and how does alcohol fit in the formula or does it.
[00:04:09] Kim Flynn: Well, that’s not fair. Then I have to, you know, think for myself. I want to prescribe the plan of yes you can. Or no, you can’t.
Isn’t that surprising, like that really is. Uh, what I am looking for, and it’s not what I should be looking for. I love that. You said that it’s not a yes or no. It’s. What are your goals?
think
[00:04:27] Benjamin Brown: the case.
He write the case with anything related to nutrition is always if say, if you’re speaking with someone who has some experience or knows what they’re doing, usually the answer is it depends, right? It depends on so many different variables. And unfortunately, when it comes to alcohol,
it’s really hard to
[00:04:43] Kim Flynn: to just
[00:04:43] Benjamin Brown: approach it from a binary standpoint. It’s either yes or no, or black or
[00:04:47] Kim Flynn: or white.
[00:04:47] Benjamin Brown: all in or all out. And frankly, I don’t think that it’s fair for people to approach it that way.
in many situations, there’s nothing necessarily wrong with alcohol.
but of course we have to take into consideration the fact that while one alcohol is in fact calories, Calories do in fact matter for a lot of people, a special fleet, especially if we have weight loss or body composition goals.
Um, and then, you know, the other thing is
[00:05:14] Kim Flynn: just
[00:05:14] Benjamin Brown: what.
We are our behaviors.
based on how much alcohol we’ve consumed.
because for many people.
alcohol
[00:05:22] Kim Flynn: can lead
[00:05:23] Benjamin Brown: eating a lot
[00:05:24] Kim Flynn: more calories
[00:05:25] Benjamin Brown: of foods
[00:05:26] Kim Flynn: that higher.
[00:05:28] Benjamin Brown: in calories. So more calorically, dense foods, more carbs, more fats.
Um, and then the other thing is how it influences. Our body, right. In a number of ways, how it influences our energy, our sleep, our hunger, our cravings, our mood. Uh, and so on and so forth. So that’s really something that becomes quite nuanced.
[00:05:48] Kim Flynn: I have to go back. So I think that’s so important. Uh, the whole idea in the fitness world tends to be, uh, extremes. It tends to be either all or nothing, either complete abstinence or. Um, or go crazy, right? Uh, I’ve been thinking about all of my friends. Uh, you get a group of women together and they’re going to be talking about what restrictions they’re on. You know, I, I don’t do alcohol. I don’t do bread. I don’t do gluten. I don’t do food half the time. Right.
Um, well, you talk to us more about that. The binary black and white thinking.
[00:06:21] Benjamin Brown: Well, I, I it’s, unfortunately it’s, what’s appealing and what’s sexy in our short attention span day of light, you know?
The Existing world is like when we’re scrolling social media, something needs, we need to have headlines.
So we need to go all carnivore. We need to completely eliminate carbohydrates. We need to.
[00:06:39] Kim Flynn: to
[00:06:39] Benjamin Brown: 100% eliminate alcohol, eliminate sugar, eliminate gluten, eliminate dairy. It’s like there’s so many, um, there’s so many things that.
we’re told that we need to do in order to be successful. When in reality, the underlying driver of success is just consistency. So you can really do anything that you want to do with respect to managing your calories.
Cause.
Kim, the only thing that these quote unquote diets are doing at the end of the day is they’re helping us manage our
[00:07:06] Kim Flynn: our Right.
[00:07:07] Benjamin Brown: we talk about going gluten-free and yes, there’s some.
um, God issues related to that, but generally speaking, a lot of these fat-based diets for talking keto or, or gluten-free, or dairy free or whatever, a lot of these things are really related to just helping people create a system to help them manage their calories. Right. And so if you can be consistent with managing your calories, you’re going to be successful, which isn’t sexy. It’s
[00:07:33] Kim Flynn: It’s not appealing
[00:07:34] Benjamin Brown: like, oh, well just, you
[00:07:36] Kim Flynn: eat less. Um,
[00:07:37] Benjamin Brown: just eat less,
[00:07:38] Kim Flynn: eat.
The last week.
[00:07:39] Benjamin Brown: right? It’s like, oh, well that’s too easy. I don’t want to do that. I want to like completely restrict something because that feels like it’s going to be much easier. And then I can white knuckle it and use willpower and determination. But obviously that only lasts for a short period of time.
For most people.
[00:07:54] Kim Flynn: What would you say to all the people? And there is a large crowd of these people, um, that the second you say, do you know what Quito really is? Just a fad diet or a gluten? Really, probably isn’t a thing, or it doesn’t need to be as extreme unless you do.
I do.
have celiac disease. What do you, what do you say to all the people who are instantly triggered? It’s almost like there’s a religions. There’s, there’s lots and lots of religions of food, and everyone is so committed to their religion of food. What do you say to them? You’re essentially saying all you’re doing is restricting, restricting calories.
[00:08:29] Benjamin Brown: I would say I haven’t. I mean, look, if you’re, if you’re doing something and you’re getting great results and you feel good, more power to you.
there’s absolutely nothing wrong with that And I would strongly encourage that. If you feel aligned with a certain way of eating, then you should do that, but don’t do it, uh, in
[00:08:46] Kim Flynn: in the
[00:08:47] Benjamin Brown: of not making progress is like you said, we’re so emotionally ingrained to a certain way of eating. It becomes our identity. And the reality is the human body is very adaptable. Um,
[00:08:58] Kim Flynn: And it’s
[00:08:59] Benjamin Brown: changing and it’s very nuanced to the degree that there’s going to be a period of time where it stops working for you.
And so for a lot of people that initial surge of. Okay. I’m doing something. I feel great. It’s working for me now. I’m totally aligned with it.
Um, is awesome until it stops working. And then, you know, they’re kind of floundering for what to do next.
having a hard time, identifying that.
Is it reasonable to assume that whatever you’re doing, isn’t working for you anymore, in which
[00:09:27] Kim Flynn: which case.
[00:09:28] Benjamin Brown: Would it be fair to assume that you could start doing something else?
[00:09:32] Kim Flynn: Instead.
[00:09:33] Benjamin Brown: And I think it’s hard to ask those questions and to be open to the fact
[00:09:36] Kim Flynn: that,
[00:09:37] Benjamin Brown: you know, there’s a number of things that could work.
[00:09:39] Kim Flynn: I love, I love this. I’m writing. I’ll take, I’ll take all kinds of notes here. Um, I think what ends up happening and I’ll share my story diet after diet, after diet, after diet, of course, and you try keto and it really works and you drop 30 pounds and you’re like, I look amazing. And then you’re like, okay, keto is my answer.
I am now here’s my dog. Here’s who I am. I am now in the keto, religion. And keto is the way to go for the rest of my life. Right. And then it’s not sustainable. Of course, you’re going to have a doughnut or five or 12. You.
[00:10:07] Benjamin Brown: or a whiskey.
[00:10:09] Kim Flynn: Yeah. Smoked whiskey. It has to be smoked, smoked musky. And then you’re like, oh, no more Quito for me. And then you fall off the wagon. And when I say you, I mean me and then I fall off the wagon. I’m just doing my confession here, fall off the wagon, and then you try it again. And just like you said, it no longer works.
And then you’re like, oh, it must not be the diet because it worked before. It must be me. I am not disciplined enough. I am not blank enough. And then you turn all that criticism towards yourself.
[00:10:38] Benjamin Brown: Right.
And that’s where it’s necessary to identify. What was it about your way of eating that was actually driving progress?
Was it
[00:10:47] Kim Flynn: it. In fact, the
[00:10:47] Benjamin Brown: that it was predominantly fat and very minimal carbs, is it the fact that the carbs are evil in general?
[00:10:53] Kim Flynn: No.
Oh,
it’s the fact
that.
[00:10:55] Benjamin Brown: um, you were managing your calories more efficiently by virtue of going keto. You likely were excluding a lot of the foods that contributed to an increase in calories for you. For a period of time.
It’s not the fact that you’re not disciplined. It’s not the fact that you don’t have willpower. It’s not the fact that your metabolism is broken.
Right. It’s the
fact that you were doing something that wasn’t sustainable. That’s fine. That’s a beautiful learning opportunity.
[00:11:22] Kim Flynn: I myself have
[00:11:23] Benjamin Brown: down this road through a number. Of different, uh, you know, eating methodologies. I grew up with terrible gut issues. And the doctors can figure out what was going on. And I was a number of different medications, you know, antacid medications. And that’s what got me into fitness and nutrition was having to basically figure out how to heal my own digestive issues. By virtue of that, I would, there was a period of my life where I was.
[00:11:48] Kim Flynn: was. hundred
[00:11:50] Benjamin Brown: religious gluten-free dairy-free like I had to be.
Because it was part of my gut healing process.
And then I became very dogmatic about it.
In in working with clients. It’s like, no, this is the way, right. This is what you have to do.
And I realized very quickly that that’s not how people respond when we approach something from a, uh,
[00:12:11] Kim Flynn: uh,
spectrum of
[00:12:14] Benjamin Brown: Um,
Of of kind of finite guidelines. The human psychology is very adverse to that.
and says, if you tell me not to eat. You know, bread. Well, it’s all I want to you tell me not to eat crate cake. You tell me not to drink alcohol. The human brain is like, that’s all I want. That’s all I want you tell me not to have it. And so what happens is we can restrict it for a certain period of time. We can white knuckle it for a certain period of time, but invariably for
[00:12:38] Kim Flynn: for the
[00:12:38] Benjamin Brown: person, there’s going to be a period where you’re just going to say, screw it.
And you know what? That didn’t work for me. And now I’m either. I because I’m not all in, I’m all out. Cause it cause why bother?
[00:12:48] Kim Flynn: Right? I love it. I love it. Um, I’m hearing an undercurrent of just freedom. In general, as humans, we are designed to not be given tight restrictions. Have you cannot do this and you must do this or else we naturally want to rebel against that. So if, if giving someone a prescriptive, this is what you must do. This is what you must not do. Um,
We’ll lead to rebellion. What, what is the answer then?
[00:13:14] Benjamin Brown: Well, you know, the
[00:13:16] Kim Flynn: answer is
[00:13:17] Benjamin Brown: to change our belief system around what it means to be healthy and, and remove ourselves from this dogmatic
[00:13:24] Kim Flynn: approach to
[00:13:25] Benjamin Brown: can I have alcohol or can, should
[00:13:26] Kim Flynn: should I completely avoid it?
[00:13:28] Benjamin Brown: instead is to say, take responsibility and create awareness. Around your decisions and then observe how it actually impacts
[00:13:36] Kim Flynn: you.
instead of having someone
[00:13:39] Benjamin Brown: arbitrarily tell you,
[00:13:40] Kim Flynn: you, you can or
[00:13:41] Benjamin Brown: have it or reading some book or some doctor on TV says
[00:13:44] Kim Flynn: you
[00:13:45] Benjamin Brown: have sugar because sugar raises insulin and insulin causes fat storage. All of the sudden sugars, the devil.
will instead, maybe identify with the fact that when is it that you eat sugar, why do you eat sugar?
How does it make you feel? What are the behaviors associated with
[00:13:59] Kim Flynn: with it?
[00:14:00] Benjamin Brown: there something that you’re trying to mask? How is it contributing to your success or otherwise, and then you can make.
make some informed decisions around.
Okay. If I’m going to have
[00:14:10] Kim Flynn: have it,
here’s the
[00:14:11] Benjamin Brown: that I want to have because it’s worthwhile for me in
[00:14:14] Kim Flynn: in the
[00:14:15] Benjamin Brown: where I want to have it very similar to alcohol. Like there’s a lot of.
Um, you know, I was, I was speaking to.
a client the other day, and we were talking about alcohol and I said, for me,
it’s something that I.
I do include.
And, but I’ve made it a point over the last few years to really try and include it in situations where, um there’s more emotional connection to it, where I can savor it a little bit more for instance, with my dad.
my dad, and I don’t have a great relationship, but.
When we do communicate, it’s usually an it’s kind of unfortunate that this is the case, but it’s usually under the circumstances of we’re enjoying,
uh,
a Japanese whiskey or a good tequila or a cigar or something like that, where even just sitting in each other’s presence in and of itself feels like it’s an opportunity to
[00:15:06] Kim Flynn: to connect.
the
[00:15:08] Benjamin Brown: to drink alcohol, but it’s saying, Hey, under this situation, it’s well
[00:15:11] Kim Flynn: worth it. Oh, I love this. I love this. I’m taking notes like crazy. Um, you talked about, we need to change our belief system and not treat the food that we eat. Like, like a religion, essentially, right? Like these are the, my yeses and these are my nose. And I love that you said we need to take responsibility for ourselves, not look to someone else to say Benjamin, should I drink alcohol or even worse? I, you think I even asked you, can I drink alcohol?
[00:15:38] Benjamin Brown: Right.
[00:15:39] Kim Flynn: As if you are like this, you know, ruler of fitness that tells me what I can or cannot do. Isn’t that interesting. I think of myself as a somewhat self-aware person. And even in this space, I’m like Benjamin, please, can I, will you let me have that?
It’s crazy
[00:15:54] Benjamin Brown: to do this, in which has,
[00:15:55] Kim Flynn: is.
[00:15:56] Benjamin Brown: which has kind of.
It really speaks to our industry and the disarray that we’re in as far as,
[00:16:02] Kim Flynn: as, just
as
[00:16:03] Benjamin Brown: much information that’s out there, it’s really, we we just don’t have a lot of tangible application in terms
[00:16:11] Kim Flynn: of
[00:16:11] Benjamin Brown: helping people identify what works for them and giving them permission to be.
autonomous and empowered to make their own decisions. And that’s where, when it comes to alcohol, Kim it’s really like look at the end of the day. Identify with. You know what it is that you actually want. And it’s saying. Most fundamentally speaking, alcohol is calories and it’s can contribute to your caloric intake. Now, if you’re in a position where you’re saying, I don’t love the way that I look, I don’t love the way that I feel. Um, I’m trying to lose weight. I’m trying to get my clothes to fit
[00:16:46] Kim Flynn: fit better.
[00:16:47] Benjamin Brown: I want to sleep better, whatever. Then you might decide that, you know what, perhaps Cal. Uh,
Perhaps alcohol may not be the best fit for me right now. Or if it’s something where it’s like a couple of drinks a week.
Um, with friends again in a social situation.
Maybe it’s a non-issue.
I guess.
it begs the question is
[00:17:06] Kim Flynn: is.
[00:17:06] Benjamin Brown: When you’re using it, how you’re using it, why you’re using it again is I think a lot of people use it
[00:17:11] Kim Flynn: it as
[00:17:12] Benjamin Brown: a stress reliever.
as as a permission to unwind at the end of a long
[00:17:18] Kim Flynn: day, at the end of a
long week.
[00:17:20] Benjamin Brown: to sit down. It’s sort of the opportunity to just let things go.
[00:17:25] Kim Flynn: Whether that’s
[00:17:26] Benjamin Brown: or
[00:17:26] Kim Flynn: or bad
[00:17:27] Benjamin Brown: up for you to decide, but. How do those
[00:17:30] Kim Flynn: those behaviors impact the
rest of your life? I love that you said something earlier. Uh, you said it’s, it’s your responsibility to take responsibility for yourself for your own, for your own actions. Uh, and your own habits and also make yourself aware by observing. So if I did observe. Uh, I love having a glass of whiskey with hubby at night. That’s like our talk and connect time around the table.
I wouldn’t want to take that away. I don’t even care. I don’t care if I would permanently be five pounds heavier because of that whiskey. I love that time and that ritual that we kind of have, you know, but what I don’t need is when I’m watching TV up in my bedroom and we have, this is embarrassing.
We have a mini fridge in our. And that true. And I take out the beer just because it’s something to do while I’m watching TV. That just makes me feel bloated. I don’t enjoy that. And so if I check in with myself, It’s um, it’s observing what is working and what’s not working for me.
I appreciate that.
Yep You said it.
[00:18:31] Benjamin Brown: hit the nail on the head. Are you checking in with your behaviors?
Is this simply a habitual action that you’re caught in this sort of vicious cycle of end of a long day? I get home. As a means to distract myself, perhaps from having to deal with all of the things that come with, removing yourself from the work environment. I worked with a lot of guys
[00:18:54] Kim Flynn: and,
you know,
Um,
working,
[00:18:57] Benjamin Brown: females as well, but situation where it’s the end of the day, whether you’re wrapping up in your home office or you’re getting home from work.
you get home. And then it’s like the kids and the dog and the significant other and the responsibilities. And it’s sort of like, okay. Alcohol is oftentimes used as a buffer.
[00:19:14] Kim Flynn: Right.
[00:19:14] Benjamin Brown: As a distraction mechanism as a tool to almost drown out the noise, which in many cases, is the conversation around. Is that something that is serving you well or otherwise,
[00:19:26] Kim Flynn: right? You’re respective of
[00:19:28] Benjamin Brown: your body composition goals are.
I think in, in many cases, mentally, emotionally, we’re using it
[00:19:34] Kim Flynn: it as a
crutch.
[00:19:35] Benjamin Brown: And then similarly Kim is like, okay, if we’re drinking alcohol at night is simply being aware of how it is impacting or if it’s impacting.
Our recovery, our sleep our quality of sleep because, um, we know very clearly that alcohol is going to, for most people is going to affect your quality of sleep. It’s going to affect your blood sugar levels.
we can get caught in a vicious cycle of drinking. So-so right. We drink alcohol at night to help us wind down.
[00:20:06] Kim Flynn: to
[00:20:06] Benjamin Brown: calm. A lot of people say, I need a glass of wine to help me wind down to help me go to sleep. But the reality is.
despite the fact that
[00:20:13] Kim Flynn: that you
[00:20:13] Benjamin Brown: it’s calming you down, it’s actually setting your blood sugar levels up for a vicious cascade.
Um so likely you could be waking up in the middle of the night with low blood sugar levels, that’s going to contribute to poor quality sleep. So you’re waking up not as rested, which means you’re going to have higher amounts of cravings. You’re going to have poor blood sugar regulation throughout the day.
Um,
and so you’re going to be less productive. You’re not going to be able to think as clearly and simply acknowledging, okay.
Despite the fact that it’s some extra calories, is it impacting all of the rest of the stuff that’s going on?
[00:20:48] Kim Flynn: I love that. I talked to a guest a couple of weeks ago that talked about, um, uh, and you even said the word lab, the word lab is in your, in your business name, right? Like treating yourself like a science experiment and saying, what does happen?
Like. We’re really paying attention to when I drink at night, how does my sleep, how is my brain the next day? Am I still sharp or not so much? You know?
And really paying attention to yourself. So I love that. Take responsibility, uh, observe and, uh, check in with your behaviors. Is it causing. Uh, results that you don’t want beyond just have I gained a few pounds. I love that. Let me ask you kind of a strange question here. Um, just some little Spitfire questions here at the end. What do you think you should enjoy that you don’t.
[00:21:36] Benjamin Brown: Personally.
[00:21:38] Kim Flynn: Yeah.
[00:21:39] Benjamin Brown: Uh, what do I think I should enjoy that? I don’t. I.
[00:21:44] Kim Flynn: Honestly, I
[00:21:45] Benjamin Brown: I should. Um,
Well, that’s a
[00:21:49] Kim Flynn: a good
question I think.
As right
[00:21:51] Benjamin Brown: I am in my life in my business, I think I should be enjoying more, I think I should make it a point to be enjoying more free time, like making it a point to experience more hobbies, like actually have a hobby beyond just working and working out and.
You know, obviously I enjoy spending time with my family, but I, I think that I need. Another something else
[00:22:10] Kim Flynn: Like I should be able to have fun somewhere else, but I really just want to work. Yeah.
[00:22:14] Benjamin Brown: I really just, yeah. You know what that’s like.
[00:22:16] Kim Flynn: All right. Here’s another one. What do you think you should believe that you don’t, especially in the area of fitness or nutrition? What do you, what do you think you should believe? But you don’t.
[00:22:26] Benjamin Brown: Um, man, you’re killing me
[00:22:27] Kim Flynn: me.
[00:22:30] Benjamin Brown: What do I think I should believe that I don’t. I mean,
You know, I think that. I think we want to believe that there’s kind of this one size fits all approach to exercise and nutrition and fitness. And I just, it’s just not, not what I’ve
[00:22:47] Kim Flynn: I’ve observed.
I love that. So even if you read a study that says, this is how to be healthy, you’re like, Hmm. I think it’s an individual choice and individual process. I like that. Uh, last question. If you could have one message to tell the world, what would it be?
[00:23:03] Benjamin Brown: I think our health determines our freedom. it, you know, it goes into again,
It goes into change in our belief system, around what it means to be healthy. It goes into predicting personal responsibility.
for doing what you need to do on a daily basis to ensure that you are the.
Uh, best vehicle of change,
[00:23:21] Kim Flynn: whether
[00:23:21] Benjamin Brown: yourself, for your community, for your family.
Uh,
we’re in a situation Kim, where people are not healthy.
and we have to take responsibility for that. It’s it’s up to us to create change. Moving forward.
No one else is going to do this for us. It’s very clear with.
[00:23:39] Kim Flynn: with.
[00:23:40] Benjamin Brown: with the, just the foods that we consume with the alcohol we consume with our life sedentary lifestyle. Um,
No one is proactively pushing health and fitness on us.
It’s up to us to be very proactive about it, which is that much of a challenge in this day and age.
[00:23:59] Kim Flynn: I love it. Well said our health determines our freedom well said. Um, so I know you have a freebie, you want to give away to everyone, the fat loss fixed guide. Will you talk about that?
[00:24:10] Benjamin Brown: Yeah, our fat loss fix guide it’s um, just a short, very user-friendly guide. Uh,
Giving you kind of no nonsense guidelines exactly. As the name implies no Nance, no nonsense guidelines as to kind of how to build out your day in a realistic way that isn’t revolving around.
um, restrictive dieting mentality, the best time to be eating relative to your workouts.
Um, some specific nutrients that you want to make sure that you’re including, that are going to help you optimize your energy and your brain function. And um, yeah, so it’s a quick, and I believe in there we’ve got actually my favorite. Uh, super shake recipe as well. That’s super easy to whip up for people that are busy on the go. That’s going to be very nutrient dense and help provide them with great all day energy.
[00:24:56] Kim Flynn: Okay. I got to hear about the super shake though. What are some. What are some of the ingredients in the super shake? Are we talking to kale? We’re. Talking blueberries.
We’re
[00:25:03] Benjamin Brown: Kale’s not a kale is not a food. Kale is a
[00:25:06] Kim Flynn: It was a garnish.
Ah, that’s hilarious. That’s a quote from the show. Kale is not a food. It’s a garnish.
[00:25:13] Benjamin Brown: Yeah. A Hundred percent.
So anyone who tells you otherwise is full of it? Um, That’s my opinion. Basically. Uh, no, you know, what
[00:25:21] Kim Flynn: what what’s really
[00:25:22] Benjamin Brown: is when we are consuming our meals, it’s important to get enough protein. Uh, because protein’s the main driver of, of facilitating satiety energy, uh, and helping us manage our hunger throughout the day. And, and especially when we’re talking about like that first meal of the day camp, where I think a lot of people go to sort of like a cereal, a juice, a fruit.
Uh, pastry or something like that or nothing at all. And just coffee. Um, we really need to set a stable foundation and that’s where making sure we’re consuming enough protein in a smoothie or shake is a great way to do that. Making sure you’re throwing in some protein powder. Some, uh, you can throw in some dehydrated, fruits and vegetables, you can throw in some frozen fruit,
[00:26:02] Kim Flynn: some
[00:26:02] Benjamin Brown: milk and coconut milk.
Uh, something like
[00:26:05] Kim Flynn: like that,
[00:26:06] Benjamin Brown: A little bit of healthy fat from avocado or
[00:26:08] Kim Flynn: or peanut butter or,
[00:26:10] Benjamin Brown: um, you know, something like that. That is going to be a good quality meal, basically easy to drink on the go. It’s going to give you great energy throughout the rest of the day.
[00:26:19] Kim Flynn: I love that. And several things I just learned, I learned that kale is a garnish, not a food. That’s hilarious.
I’ve never heard that before. And also I’ve never heard that word pronounced before. Uh, so T so tidy, is that how you said it? I’ve always said it in my head like Sasha T like I’m Stacy.
[00:26:34] Benjamin Brown: It’s it’s. Satiation. The Thai. City satiate. There’s a lot of different,
[00:26:42] Kim Flynn: uh,
[00:26:43] Benjamin Brown: Ways to, depending on how it’s used. Right.
[00:26:46] Kim Flynn: So tie it to, I’m going to start using that word and sound as smart as Benjamin does.
[00:26:49] Benjamin Brown: There you go.
[00:26:50] Kim Flynn: So as we wrap things up reminder that the goal of this podcast is to program your brain, to start instilling systems and habits and good eating. And what else did Ben say? Let’s see. Uh, Responsibility and awareness and checking in with yourself and permission to be autonomous. All of that good stuff.
Uh, into your daily life. It’s not about what you know, it’s about what you do. Starting one very small step at a time. Give away from our sponsor card salad. Go to habits for humans.com. If you’re not there already and sign up for a free seven day eat real foods challenge. It’s seven days of recipes done for you. Shopping lists meal planning is completely done for you for next week. So go ahead and download that. And your meal planning is done for you.
So next episode, we’re going to continue to explore, uh, from Dr. Mel the most important habit to live a cancer-free life. And she’s going to talk about knowing your levels of risk. Uh, whether you’re average risk or less risk or high risk. And so we’re super excited to talk to Dr. Mel about that. Thanks for joining us to Benjamin Brown. And thanks for our listeners. This is habits for humans, the podcast that teaches you how to program your brain to maximize your potential. Thank you in advance also for giving us a positive review. Thanks everyone.