Скачать или смотреть 257-How to Reset Your Fitness and Metabolism for 2026 with Ben Brown, Metabolic Health Expert

Ben Brown is a nutrition and fitness coach, metabolic health expert, and the host of Smart Nutrition Made Simple. He’s the founder of Body Systems, where he works with high-performing men and women—especially over 40—to build strength, energy, and confidence through a science-based, real-world approach to health.

In this episode, Ben and I unpack one of the most misunderstood ideas in fitness: exercise is not a great weight loss tool. We talk about why so many people are working out harder than ever but still feeling stuck, exhausted, and frustrated—often sliding into exercise burnout—and what actually moves the needle instead.

We dive into metabolic adaptation, immune suppression from overtraining, why walking and strength training are the real “cheat codes,” and how nutrition—not more workouts—is the foundation for sustainable body composition. Ben also explains how a high-protein diet can support metabolic health and help reduce the risk of insulin resistance, especially for people who are training consistently but not seeing results.

Finally, he breaks down why perfectionism backfires, how to stop the all-or-nothing cycle, and how to build what he calls a personal operating system for health—one that fits real life.

If you’re heading into a new year wanting to feel stronger, more energized, and more at home in your body—without burning yourself out—this conversation will help you reset your approach in a way that actually lasts.

Timestamps:
00:00:00 Intro
00:02:25 Ben Brown’s approach to health, wellness and fitness
00:09:00 Ben’s personal story and background
00:13:28 Symptoms of Helicobacter pylori
00:15:25 The real reasons behind weight loss
00:19:36 Giving yourself permission to not be perfect (taking it one step at a time)
00:22:50 Turning intentions into measurable goals
00:23:52 Should I count calories to lose weight?
00:27:30 Why am I exercising but not losing weight?
00:31:21 How overtraining can suppress the immune system
00:38:40 The exercise mindset everyone needs to adopt
00:40:53 Exercise goals
00:45:20 Strength training, dose response and playing the long game
00:51:08 The new food guide pyramid
00:55:03 Why is snacking bad?
00:58:05 Benefits of a high-protein diet
01:02:28 Bysted diet myths
01:06:19 Final thoughts and outro

30-day reset: https://bodysystems.com/30-Day-Reset/

Follow Ben and learn more:
Website: https://bodysystems.com
Instagram:   / bodysystemscoaching  
YouTube:    / @bodysystemscoaching  
Podcast: https://podcasts.apple.com/us/podcast...

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