Nick Carrier's Best You Podcast

In This Episode, You'll Learn:●     Why momentum is more important than motivation●     The biggest mindset shift you need to build it●     The 4-step framework for creating and keeping momentumI also reflect on insights from former Top 100 tennis pro Jeff Salzenstein, and how elite athletes keep momentum on their side—even when they're off their game.➡️ If you're tired of starting over, this episode will teach you how to keep going.Make sure to like and subscribe on YouTube and follow the podcast on Apple and Spotify so you never miss an episode of The Best You Podcast.

In this episode of The Best You Podcast, Nick is joined by Griffin Moore, a physical therapist, exercise scientist, and former collegiate baseball player with a deep passion for helping people stay strong, healthy, and resilient as they age.This conversation is a masterclass in health, fitness, and longevity. Griffin shares the most important blood panel numbers to monitor, how to reduce dangerous visceral fat, and how to build stronger bones to prevent conditions like sarcopenia. He breaks down exactly how heavy you need to lift, what types of resistance training matter most (especially for women 60+), and how to strategically train your VO₂ max for optimal cardiovascular health.Whether you're in your 20s or your 70s, this episode gives you the evidence-based blueprint for building a healthier, longer life.What You'll Learn:● The bloodwork metrics that matter most as you age● How to decrease visceral fat and preserve lean muscle● Which resistance training methods improve bone density—especially for women over 60● The truth about cardio: high intensity vs. low intensity for fat loss and longevity● How to increase VO₂ max and train smart for heart health

What do you do when you don't know what to do?In this episode, Nick teaches The Clarity Matrix—a 5-step framework for gaining clarity when your goals feel uncertain, undefined, or foggy. Whether you're trying to change jobs, start something new, or figure out what's next in life—this process will give you tools to move forward with confidence.Inside the episode:● Why most people stay stuck for too long● The 5 steps of The Clarity Matrix● How Nick is using this framework to pursue his 2026 gym goal● How to know when a goal is ready to become specific

In this episode of The Best You Podcast, Nick sits down with Dr. John Rusin, world-renowned strength coach, physical therapist, and founder of the Pain-Free Performance Specialist Certification (PPSC). Dr. Rusin has worked with elite athletes from the NFL, MLB, Olympics, and beyond—and today, he's sharing his proven strategies to help you train harder, move better, and stay injury-free for life.With insights from his new book, Pain Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body, Dr. Rusin delivers a masterclass in optimizing your warm-up, designing smart workout splits, debunking fitness myths, and preventing injury through intelligent training.What You'll Learn:● Whether deadlifting is bad for your back, running is bad for your knees, or bench pressing is bad for your shoulders● How to use oscillation stretching and how long you should actually stretch● The anatomy of a perfect 10-minute warm-up● What an ideal 60-minute training session looks like● How to adjust your training depending on how many days you work out per week

In today's episode, Nick goes deep into the 3 keys to becoming a better runner—whether you're training for a race or just want to enjoy running more. These tips are pulled straight from his own training and his marathon coach, Katie Van Arendonk.Here's what you'll learn:Section 1: What Pace Should You Run At?Section 2: How to Actually Get FasterSection 3: Improve Your Cadence & Running FormJoin us for the Build Your Intentional Life Workshop for FREE on Wednesday October 29th at 5pm CT.www.nickcarrier.com/intentional

In this special episode of The Best You Podcast, Nick and his wife Kennedy celebrate their 1-year wedding anniversary by sitting down for a candid and meaningful conversation about marriage.They reflect on the biggest things they've learned in their first year as husband and wife—what advice actually worked, what caught them by surprise, how they've handled potential points of contention, and what habits they want to carry forward into year two (and beyond).This conversation is light-hearted, fun, loving, and hopefully gives some insight to inspire other couples in some way shape or form - whether you're newly married, dating, or years into your relationship. At the heart of it all? Mutual support, honest communication, and being each other's biggest cheerleaders.What You'll Learn:● The 3 key lessons Nick and Kennedy took from their first year of marriage● What they've done well—and what they want to improve in year two● How they handle tension, differences, and daily responsibilities● The marriage advice that's actually been helpful● Why being your partner's #1 fan matters more than you think

This episode is your personal pep talk, game plan, and mindset shift all in one. Nick shares the 5 most important tips to make sure you get the absolute most out of your 10-Week Transformation—and how these same strategies apply to any goal you're working on.In this episode:● Why most people fall off early—and how to avoid it● The #1 thing you must do this week to stay consistent● How to stay focused on your process instead of the outcome● The importance of celebrating small win● A mindset shift that will carry you through hard days

In this game-changing episode of The Best You Podcast, Nick sits down with Austin Hankwitz, financial educator, entrepreneur, and host of the Top 10 Rich Habits Podcast. Austin has become a multi-millionaire in his late 20s—and he's not gatekeeping any of it.This conversation gives you the blueprint for how to handle your personal finances. Whether you're starting from scratch or looking to refine your strategy, Austin breaks down what accounts to open, how much to invest, where to put your money, how to handle debt, and how to talk about finances in a relationship.What You'll Learn:●      The exact accounts you need to save, invest, and grow your wealth●      How to pay off debt the right way (yes, there's a smarter order)●      How much to invest each month to retire with millions●      What Austin is most excited about investing in next●      How to talk about money with your partner—without it getting weird

In this episode, Nick shares the real-time process behind one of his biggest goals—launching a gym in 2026.Instead of waiting until it's “done,” he's pulling back the curtain to reveal:●     How he decided to pursue the gym dream●     The 4-phase plan he made for 2025●     What's worked, what hasn't, and where things stand today●     How you can approach your biggest goals with more clarity and confidenceThis isn't just a behind-the-scenes episode—it's a challenge to get intentional with your long-term goals.

In this episode of The Best You Podcast, Nick sits down with Jeff Salzenstein—a former top 100 tennis player in the world, now a leadership speaker and performance coach helping high achievers manage pressure and optimize their mental game.Jeff takes us through the pivotal moment that changed the course of his athletic career, and what he did differently during the second half of his pro journey that made all the difference. He talked about the good and the bad of playing an individual sport vs. team sports. We talk about what it takes to compete in the world's biggest tournaments, how to stop losing momentum in high-pressure moments, and how to know whether to keep grinding—or let go.This isn't just a story about tennis—it's a blueprint for navigating ambition, identity, and mental resilience.What You'll Learn:●      The critical shift that turned Jeff's tennis career around●      How pressure and stress impact performance—and how to respond better●      Tools for building momentum and avoiding the downward spiral●      How to decide whether to push through or pivot in your pursuit●      Why deep inner work is the key to sustainable success

Want to know what separates people who kind of get results from those who crush it?In today's episode, Nick breaks down the 5 exact habits that his 10-WT Elite clients follow to radically transform their bodies in just 10 weeks.These aren't hacks. These are non-negotiables.

In this episode of The Best You Podcast, Nick sits down with Stephen Smith, the founder and CEO of HOTWORX—a fast-growing fitness franchise blending heat, infrared sauna, and virtual instruction to create one of the most unique workouts on the market.Stephen shares his entrepreneurial journey, beginning with opening a gym at just 23 years old, to successfully scaling Planet Beach and later launching HOTWORX, now a powerhouse brand in the fitness space. But this episode is about more than just business. We dive into leadership, family, personal evolution, and what Stephen's learned by balancing the demands of growth with staying grounded at home.What You'll Learn:●     How Stephen grew Planet Beach and HOTWORX into franchise empires●     The leadership strategies that keep hundreds of franchisees aligned●     What he's changed his mind about in fitness after decades in the industry●     How fatherhood shaped his leadership—and vice versa●     Stephen's current workout routine and how he stays sharp

Does the number on the scale control your mood? In today's episode, Nick breaks down how to stop letting your weight define you—and what to do instead.From setting more empowering goals to tracking progress without emotional spirals, this episode will give you the mindset, tools, and freedom to rebuild your relationship with the scale.

In this eye-opening episode of The Best You Podcast, Nick talks with Tara Vander Dussen, a fifth-generation dairy farmer and environmental scientist who's on a mission to make farming and food production more transparent, sustainable, and understandable.Tara has spoken on stages from SXSW to the United Nations, and brings science-backed clarity to the often murky world of agriculture. We talk about what farming practices actually benefit your health and the environment, what food labels in the grocery store are meaningful, and which ones are complete nonsense. Tara also shares her perspective on the Make America Healthy Again (MAHA) movement—the good, the hype, and the nuance.If you've ever wanted to understand where your food really comes from—and how to shop smarter—this episode is for you.What You'll Learn:● The difference between sustainable and unsustainable farming practices● How dairy farms like Tara's manage water use and manure (yes, really!)● What food labels actually mean—and which ones are marketing fluff● The real story behind milk, cheese, and modern dairy production● A science-based take on the MAHA Movement and clean eating trends

Ready to take your nutrition beyond the basics?In this episode, Nick walks you through Steps 5–8 of his proprietary Nutrition Mastery Ladder. These are the habits that support heart health, brain health, gut health, and long-term wellness. If you've already nailed things like calories, protein, and real food—this is your next step.

In this inspiring episode of The Best You Podcast, Nick sits down with Katie Van Arendonk, a seasoned marathoner, run coach, doctor of physical therapy, and mom of four. Katie has completed 30 marathons across 29 states—all while raising kids involved in all kinds of sports and moving across the country six times.This episode is packed with practical wisdom on how to stay consistent in your fitness routine no matter how chaotic life gets. From time management tips to running fundamentals, Katie offers a real-world masterclass for parents, athletes, and anyone who wants to make health a sustainable priority.What You'll Learn:●     How Katie structures her day to balance training and motherhood●     Why Zone 2 running is critical for endurance, performance, and longevity●     The best strength exercises for runners (that most people skip)●     Common pitfalls former athletes face when transitioning to running●     How to build habits that last—even through relocations, parenting, and busy seasons

In this episode of The Best You Podcast, Nick breaks down the first 4 habits of the Nutrition Mastery Ladder—his step-by-step framework to help you eat better, without confusion or extremes.You'll learn how to:●     Eat real food most of the time (and why it matters)●     Manage calories without obsessing●     Get enough fiber for gut and digestive health●     Eat the right amount of protein to build and protect muscle

In this episode of The Best You Podcast, Nick sits down with Dr. Jonathan Carp, a dermatologist, lifestyle medicine expert, and CEO of Miracle Noodle—a product line now available in over 22,000 stores. Dr. Carp has dedicated his life to helping people prevent and even reverse chronic conditions through nutrition, lifestyle, and an often overlooked, unknown tool: imagination.We dive deep into how dietary changes can heal skin conditions, extend your life, and transform how you feel day to day. Dr. Carp also shares the health science behind shirataki noodles—made from the konjac plant—which are ultra-low calorie, low-carb, and promote satiety and gut health. But what truly sets this episode apart is the conversation on mental imagery—and how one of Dr. Carp's patients used it to cure her cancer.What You'll Learn:● Which foods help (and hurt) your skin's health● Why Miracle Noodles are more than a guilt-free pasta alternative● The role of the konjac plant in gut and metabolic healt● How mental imagery and imagination can accelerate healing● Why Dr. Carp believes food and thought are more powerful healers

Stress doesn't just happen—it's the result of neglect.In this episode, Nick breaks down how to eliminate unnecessary stress by using his Hexagon of Competence framework. You'll learn how managing six core areas of life proactively—Health, Personal, Professional, Financial, Spiritual, and Relational—helps you feel more in control and less overwhelmed.Nick shares real examples from his own calendar to show how small actions in each area build a strong foundation and reduce mental chaos.

The scale isn't moving—and you're frustrated. But here's the thing: that doesn't mean what you're doing isn't working. It just means it's time to adjust your approach.In this episode, Nick breaks down both sides of the fat loss equation—calories out and calories in—and shows you exactly what to look at when the scale seems stuck. From metabolism to macros, snacking to stress, this episode gives you the practical tools to move forward.

In this special episode of The Best You Podcast, Nick sits down with longtime mentor and friend Scott Miller and his 15-year-old son Thatcher for a refreshingly honest conversation about parenting. Scott and Thatcher have just released a book sharing 30 raw insights into his experiences as a father—complete with mistakes, missteps, and meaningful lessons. At the end of each chapter, Thatcher shares his own candid thoughts, giving us a rare glimpse into how parenting choices feel from the child's perspective.If you're a parent in the thick of it, this episode and book is for you. If you're a soon to be parent and want to get a jumpstart on some best practices, then tune in. Or if your kids have grown up and you want to learn how to transition to more of a friend to them, then tune in, too. This conversation is equal parts heartwarming, humorous, and profoundly insightful.What You'll Learn:● What it's been like for Scott and Thatcher to write this book together● How to find the balance of “controlling” vs. “responsible boundaries” as a parent● How to raise respectful kids (even when it's hard)● How to raise gentlemen in an increasingly ungentlemanlike world ● Tools and exercises you can do with your own family like “tech-free Sunday,” how to come up with core values as a family● How to teach your kids financial responsibility 

Eating less is not better—and in this episode, Nick breaks down why that mindset could be hurting your fat loss, your energy, and your metabolism.You'll learn what actually happens to your metabolism when you chronically under-eat, why “skinny” doesn't mean “healthy,” and what to do if you feel like your body has stopped responding after years of restrictive eating.

In this episode of The Best You Podcast, Nick sits down with Nick Pellegrino, the heart and soul behind Mangia Nashville—a three-hour, family-style Italian feast that's more than just a dinner; it's a cultural experience. Inspired by his roots in New York catering, Italian travels, and holiday meals with family, Pellegrino has created a restaurant environment that exudes warmth, tradition, and belonging.What began as a pop-up event in 2011 has become a must-have experience in Nashville. We discuss how Nick built Mangia's one-of-a-kind culture, the challenges he faced during COVID (including announcing a closure), and why his approach to food, family, and service continues to leave a lasting impact.What You'll Learn:● How Mangia Nashville started as an experiment and turned into a movement● Why the experience matters more than just the food● The intentional culture of family, joy, and service Nick created with his team● Lessons in resilience from almost closing post-COVID● How to lead with passion and stay true to your roots in business

Wondering how many reps you should be doing in the gym? In this solo episode, Nick clears up one of the most common questions in fitness: Should you lift heavier for fewer reps—or go lighter for more?You'll learn exactly how many reps to do for your goal (strength, muscle growth, or endurance), what triggers actual results, and how to adjust based on where you're at today.

In this episode of The Best You Podcast, Nick sits down with Andres Ayesta, Registered Dietitian and founder of Planos Nutrition, to unpack his ambitious new self-experiment. Andres is undergoing 60 days of rigorous dietary testing—30 days on a modified Whole30 diet, followed by 30 days on a Carnivore Diet. What makes this journey unique is the depth of tracking and intention behind it: from body composition and bloodwork to sleep, recovery, hunger levels, and mental clarity.We dive into the science behind metabolism—how to heal it, speed it up, and avoid the most common mistakes that sabotage it. Whether you're a health nerd, someone struggling with consistency, or curious about diet trends, this conversation is full of eye-opening insights.What You'll Learn:●     Why Andres is doing a Whole30-to-Carnivore transition●     Key biomarkers he's tracking and what he's already seeing●     How metabolism works (and how to fix a "slow" one)●     The 3 most common mistakes people make with their health●     Why restrictive diets don't work—and what to do instead

You've been told that fasted cardio burns more fat… but does it really?In this episode, Nick breaks down one of the most popular fitness myths and explains the real science behind fasted cardio. You'll learn what it's good for, what it's not, and how to actually make it work for your goals.

In this powerful and personal episode of The Best You Podcast, Nick sits down with Gary Anderson, Pastor at Midtown Granny White in Nashville and someone who's had a big impact on Nick and Kennedy's life—including walking them through pre-marital counseling.Gary shares his journey from a successful business career to answering a deeper call—leaving the corporate world to attend seminary and become a pastor. Together, they unpack what it means to discern a true calling, how faith shapes our definition of success, and how to raise kids with conviction—without being forceful.Whether you're wrestling with your own purpose, seeking clarity around your faith, or just wanting to live more aligned with what matters most—this episode will resonate deeply.What You'll Learn:●      How Gary transitioned from the business world to full-time ministry●      The difference between a calling and a motivation●      When and how he became bold in sharing his faith●      How he and his wife navigated the career transition with 4 kids●      His approach to raising kids in faith without coercion●      What it means to be successful in God's eyes—not just the world's

You don't have to let travel destroy your fitness progress.In this episode, Nick breaks down how to stay on track when you're out of routine, whether you're on the road for work, traveling with family, or heading off on vacation. You'll learn 7 simple strategies to stay grounded without being perfect.

In this episode of The Best You Podcast, Nick sits down with Stacie Kinder, who served as the head coach of the Tennessee Titans Cheerleaders for 15 years. During that time, she developed her leadership skills, and she mentored, challenged, and supported hundreds of young women on and off the field.This conversation is packed with real talk on leadership, confidence, body image, and parenting. Stacie opens up about how she grew as a leader, how she kept egos in check in a high-stakes environment, and how she approached conversations around body image - I'm excited to see what you think about her take on this issue. She also shares some powerful parenting wisdom about setting high expectations for those you love most.What You'll Learn:●      How to evolve as a leader and build trust over time●      The keys to managing ego in a high-pressure team culture●      How to talk to young women about body image in a REAL way●      Why high expectations are an act of love—not pressure●      How Stacie applies her leadership principles to parenting

You're eating great all day… then falling apart at night. Sound familiar?In this episode, Nick dives into one of the most common—and frustrating—fat loss issues: staying on track until evening hits. You'll learn why this pattern happens, what emotional and physiological triggers drive it, and most importantly, what to do instead.

You're starting a new fitness goal—but how do you actually set yourself up for success?In this solo episode, Nick walks you through the 4 essential steps you need to take before chasing your next health or fitness goal. You'll learn how to build early momentum, stay consistent, and mentally prepare for the challenges ahead.

Can food really help you live longer? The science says yes—and in this episode, Nick shows you how.You'll learn the 6 food categories that are proven to support long-term health, plus real-world examples to help you take action right away. Nick also shares his personal list of the 6 foods he'd eat for life if longevity was his only goal.

Fueling your body the right way before a workout doesn't have to be complicated—but it does matter. In this episode, Nick breaks down how to approach pre-workout nutrition based on timing, macros, and energy levels—so you can show up ready to train hard and feel your best.You'll learn exactly what to eat (and when), how much to eat, and what to stay away from if you want to boost your performance and avoid crashing mid-session.

Want to live longer and feel better doing it? In this solo episode, Nick breaks down the 10 most important exercises for longevity—backed by research from Dr. Peter Attia's Outlive and combined with real-world coaching insight.These are the movements that build your healthspan, keep you strong and mobile, and give you the power to keep doing what you love for decades to come.

Summer is here—and if your calendar looks completely different than it did a month ago, you're not alone. Whether you're navigating kids' camps, weddings, vacations, or general chaos, it's easy to let your health and structure fall apart.In this 10-WT Tips episode, Nick shares 5 essential strategies for maintaining your health and routines through the summer months. These practical, real-life tips will help you stay grounded, consistent, and in control—even when your schedule gets flipped upside down.

Most people think a fully booked calendar is stressful—but in reality, it can be the most freeing tool you'll ever use. In this episode, Nick walks through exactly how he uses his calendar to organize his health, relationships, business, travel, and downtime so he can show up every week with clarity and intention.

What does it really take to lose body fat and get results? In this episode, Nick shares the 5 foundational habits required in the 10-WT Elite program. These aren't theories—these are tested, realistic, and results-driven habits that have helped hundreds of people transform their bodies, boost their metabolism, and take full ownership of their health.

If you've been lifting weights but not getting noticeably stronger, chances are you're making one—or more—of these common mistakes. In today's solo episode, Nick breaks down the 4 biggest training errors he sees people make in the gym and explains exactly how to fix them so you can finally build real strength.

Fat loss isn't complicated—but the execution can be. In this episode, Nick breaks down the three most common mistakes that are keeping people from seeing results with their fat loss goals. Whether it's constant snacking, not moving enough, or letting loose on the weekends, these habits are preventing progress—and they're more common than you think.

I trained for 16 weeks with a clear goal: to finish my first marathon strong. But 14 miles in, I had to quit. The pain in my hip was too much—and I later found out I tore my labrum. In this vulnerable solo episode, I share how I'm choosing to handle injury and frustration with a growth mindset and a spirit of gratitude.

Stop congratulating people for losing weight! Stop rewarding your kids for winning their game or getting straight A's! Are we praising people for the right things? In today's solo episode, Nick shares his powerful philosophy on how to foster a healthy relationship with success—for your kids, your spouse, your team, or yourself. Too often, our society is obsessed with results—grades, awards, appearances, wins. But the real transformation happens when we shift our praise to effort, discipline, and consistency.

Is training for a marathon harmful to the body? As a fitness coach and someone just days away from running my first marathon, I've asked myself this question—and in this episode, I unpack the answer. You'll hear my honest take on running, injury, recovery, and mindset, including how a setback late in training challenged me physically and mentally.

There's no shortage of fat loss advice out there—but not all of it is true. In this episode, Nick debunks five of the most popular and damaging myths around losing fat. These lies create confusion, guilt, and frustration—and it's time to break free.

I've got some exciting news to share with you...

Are you trying to lose weight but feel completely confused about how many calories you should be eating?Today, I'm giving you the real answer—the one that cuts through all the myths, clickbait, and generic advice. You'll learn how to calculate your ideal calorie range, avoid the mistakes that lead to stalled progress, and finally feel confident in your approach to nutrition.If you're tired of guessing and want to take back control, then this episode is for you.Welcome to The Best You Podcast. The podcast that exists to help you improve all areas of your life, feel fulfilled, and positively impact those around you. My name is Nick Carrier and I'm a Body Optimization Coach and Creator of the 10-Week Transformation.The 10-WT has transformed the bodies and lives of over 900 people so far—if you want to learn more, go to nickcarrier.com/10wtFor now, it's time to get closer to your Best You—with this solo episode.

In this episode of The Best You Podcast, I'm joined by Dr. Sarah Ballantyne, New York Times bestselling author, science communicator, and creator of the Nutrivore movement. We explore the real science behind nutrient-rich eating and how focusing on food quality—not restriction—can transform your health.Dr. Sarah shares her personal story of losing over 100 pounds three times in her life, how she reframed her approach to health, and the most important nutrition strategies she uses today to fuel longevity and energy.In this episode, we discuss:●      The difference between grass-fed vs grain-fed beef●      Why wild-caught fish is worth considering●      The health benefits of eating colorful fruits and vegetables●      How Dr. Sarah talks about food and body image with her teenage daughters●      The importance of fermented foods and her favorite sources●      The top 3 foods she eats every single week for optimal healthIf you want to build a nutrient-rich diet that supports your gut, brain, and longevity, this episode is a must-listen.

Have you ever wished you could fast-forward and learn the life lessons now instead of years down the road?Well, I just turned 30, and after reflecting on the last decade, I've realized there are 16 core principles that have shaped my health, my career, my mindset, and my relationships—for the better.These are the lessons that have helped me feel less overwhelmed, more focused, and more in control of my life's direction.And in this episode, I'm going to share them with you so that you can start applying them today to reduce stress, increase meaning, and live with more purpose.Before we dive in, if you're listening on the Apple Podcast App or Spotify be sure to hit the follow button and if you're watching on YouTube be sure to hit like and subscribe!You're listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.My name is Nick Carrier and I'm a Body Optimization Coach and creator of The 10-Week Transformation. The 10-WT exists to help busy go-getters stay focused on their health and fitness no matter what season of life they're in so they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far—if you want to learn more, then go to nickcarrier.com/10wt.For now it's time to get closer to your Best You… with 16 principles that changed my 20s—and can change your 30s, 40s, and beyond.

In this episode of The Best You Podcast, I sit down with brain health expert and health coach Lindsey Byrne, who is on a mission to help people prevent cognitive decline through nutrition, exercise, sleep, and lifestyle habits.Lindsey shares practical and science-backed strategies to reduce your risk for Alzheimer's and dementia—especially critical for women, who are statistically twice as likely to develop these conditions.If you want to keep your memory sharp, your brain strong, and your life full of vitality as you age—this conversation is a game-changer.You'll learn:●      Why Alzheimer's isn't just genetic—and how lifestyle plays a huge role●      The cognitive test you should take every 6–12 months starting at age 30●      The foods to avoid and the foods to prioritize for better brain health●      The exercise protocols that support neurological longevity●      How supplements, sleep, and stress all tie into cognitive performance●      How Lindsey's mom reversed symptoms of dementia through lifestyle changeTopics Discussed:Brain Health Assessment for Adults 8:09Alzheimer's Risk, Genetics and How to Prevent It 11:18Does estrogen drop when you're in menopause? 18:08How to Optimize Your Brain as You Get Older? 23:39Links:Free Cognitive Health Test: https://www.thecognitivehealthcoach.co.uk/free-cognitive-testWebsite: www.thecognitivehealthcoach.co.ukFacebook: https://www.facebook.com/TheCognitiveHealthCoachBook: What did I come in here for again?: https://www.amazon.co.uk/dp/1399990365LinkedIn: https://www.linkedin.com/in/lindsey-byrne-the-cognitive-health-coach/

Have you ever felt like you're working hard in the gym but not actually seeing the muscle definition you're hoping for?Building muscle isn't easy, but it is possible for every single one of us—when we understand and apply the right principles consistently over time.In today's episode, I'm breaking down the 3 things you need to know to build muscle effectively—from how to train, how to eat, and what to expect along the way.By the end, you'll walk away with the clarity and confidence to take your body composition to the next level.Before we dive in, if you're listening on the Apple Podcast App or Spotify, be sure to hit the follow button, and if you're watching on YouTube, be sure to hit like and subscribe!You're listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.My name is Nick Carrier, and I'm a Body Optimization Coach and creator of the 10-Week Transformation. The 10-WT exists to help busy, go-getters stay focused on their health and fitness no matter what season of life they're in so that they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far—if you want to learn more, then go to nickcarrier.com/10wt

In this episode of The Best You Podcast, Nick sits down with Sheena Yap Chan—Wall Street Journal bestselling author, keynote speaker, and host of The Tao of Self-Confidence—to uncover what it truly takes to build lasting self-confidence in a world full of comparison and perfectionism. Sheena shares her inspiring journey from self-doubt to self-belief, and the powerful mindset shifts that helped her get there.If you've ever struggled with low confidence, constant comparison, or feeling like you're not “good enough,” this conversation will empower you with practical tools and the encouragement you need to shift your mindset and build unshakable confidence.In this episode, you'll learn:●      Why perfectionism is one of the biggest confidence killers●      How to stop comparing yourself to others and start owning your uniqueness●      Sheena's personal story of overcoming shame and embracing her identity●      How to rewire your internal dialogue to build self-trust and belief●      Confidence tips you can start practicing TODAY

Are you worried about brain fog, forgetfulness, or even long-term issues like dementia or Alzheimer's? What if I told you that your daily habits — from what you eat, to how you move, to how you sleep — can drastically shape your brain health and memory as you age?In today's episode, I'm going to walk you through four key strategies to help you protect your brain, sharpen your memory, and feel more mentally sharp — not just now, but for decades to come. You'll walk away with simple nutrition, exercise, sleep, and mindset tips that can make a massive difference — no matter your age.Before we dive in, if you're listening on the Apple Podcast App or Spotify, be sure to hit the follow button. And if you're watching on YouTube, be sure to hit like and subscribe!You're listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You. My name is Nick Carrier, and I'm a Body Optimization Coach and creator of The 10-Week Transformation. The 10-WT exists to help busy, go-getters stay focused on their health and fitness no matter what season of life they're in so that they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far — if you want to learn more, then go to nickcarrier.com/10wt.Nutrition Mastery Workshop:Elevate Your Nutrition From Basic to EliteWith nutrition you must progress from walking, jogging, to eventually running. This is the essence of The Nutrition Mastery Ladder, a methodical approach designed to enhance your gut health, immune system, longevity, brain function, energy, and more.nickcarrier.com/mastery Books & Podcasts Mentioned:Dr. Tommy Wood Interview: https://youtu.be/CB8QqA68yU4?si=NknPqfvX1P6JSY3f&t=1384Outlive Book: https://amzn.to/4kV1usXWhat We Know About Preventing Alzheimer's Disease with Dr. Peter Attia: https://youtu.be/Gm_bkU8DU-c?si=l2CjzYwsqsd4HSo5Nutrivore by Dr. Sarah Ballantyne: https://amzn.to/4kYymRw