Nick Carrier's Best You Podcast

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

In this episode of The Best You Podcast, Nick sits down with Ciaran Flanagan, founder of Inergize Health, to explore the growing world of cold exposure and contrast therapy. Ciaran is the creator of one of the first portable full-body cold plunge tubs, designed to bring recovery and resilience straight to your home. Together, they break down the science-backed benefits of cold plunging, why it's more than just a trend, and how to use it effectively to optimize your physical and mental performance.Whether you're an athlete looking to improve recovery or someone simply wanting to boost energy and immunity, this episode gives you everything you need to know about cold exposure therapy.In this episode, you'll learn:●      What happens biologically when your body is exposed to cold water●      The mental, physical, and immune health benefits of cold plunging●      How cold the water really needs to be for results●      Whether or not cold showers count and how to ease into cold exposure●      How long you should stay in a cold plunge and how often to do it●      The power of contrast therapy (alternating hot and cold) and how it enhances recoveryTune in to discover how cold exposure can become a powerful tool in your health optimization toolbox.Topics Discussed:Cold Exposure and its Mental Benefits 1:43Cold Immersion for Stress Reduction 6:32Cold Immersion and the Immunity 17:07How to Prepare for a Cold Plunge 24:54 Links: Take Your Nutrition Knowledge From Mediocre to MasteryJoin The Nutrition Mastery Ladder Workshop on Monday March 24th at 5pm CTSign up today by going to: nickcarrier.com/mastery

Is eating before you go to bed a bad idea?!Today, let's find out.If you feel like what you're eating before you go to bed is negatively impacting your sleeping patterns, today you'll learn three options, three different strategies to refine your approach to get longer sleep, deeper sleep, and more restorative sleep.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/10wtListen to the sleep episode:https://podcasts.apple.com/us/podcast/the-perfect-wind-down-routine-to-get-better-sleep/id1439610590?i=1000672333599

“A man who chases two rabbits catches neither.”As someone who is driven to achieve you want to accomplish a lot. You want to move the needle in all areas of life - your health, your career, your relationships, your finances…but do you find that you're not really the needle in any of them?That's because you're chasing multiple rabbits at once.In this podcast, you're going to learn how to determine which rabbit to chase. You're going to learn how to evaluate what season of life that you're in, where to spend a large proportion of your focus, so that you can dramatically move the needle in that area of life!And the result…? Maximum progress, maximum happiness, and maximum fulfillment. Let's talk about how.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

Are you in the thick of it right now? Maybe you're deep into a challenge, feeling exhausted, questioning if you have what it takes to keep pushing forward.Maybe you're in week 7 of the 10-Week Transformation and you need a kick in the butt. Maybe you're hitting a lull in motivation and you need something to get you through to the finish line.In this episode, I'm going to give you four mindset shifts that will help you access the most mentally tough version of yourself—so you can break through the hardest moments and finish strong. By the end of this episode, you'll have the tools you need to reframe your struggles, regain your focus, and power through with confidence.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.

Do you find yourself regularly letting yourself down? Do you find yourself trying to implement self-care practices but nothing seems to consistently work?It's because you're not looking after the right version of yourself.In today's episode I'm going to talk about how the phrase self-care has gotten hijacked in today's world and how people are very incorrectly taking action on that phrase. And I'm going to talk to you about what it should actually mean so that you can stop letting yourself down, start getting results in your life, start feeling peace in your life and get closer to the best version of yourself.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

Are you a runner - at least to some degree? Maybe you're training for a 5k, 10k, half marathon, full marathon, or just trying to improve your endurance…and when you run do you feel like you're constantly running yourself into the ground? In this episode, I'm going to break down the 80/20 running method—the smarter way to train that helps you run faster and longer without burning out. I'll explain what Zone 2 training is, why running harder isn't always better, and how you can apply this method to maximize your performance. By the end of this episode, you'll know exactly how to train more efficiently and make real progress toward your running goals.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, I sit down with Yuri Elkaim—New York Times bestselling author, former professional athlete, and founder & CEO of Healthpreneur®—to talk about leadership, parenting, and productivity. Yuri shares how he's successfully pivoted in his career and life, what it takes to balance empathy and accountability as a leader, and his approach to raising four boys without creating entitlement. Plus, he reveals three powerful productivity hacks that can help you maximize time, energy, and efficiency in both work and life.In this episode, you'll learn:✅ How to pivot in your career or business with confidence✅ The secret to leading with both empathy & accountability ✅ Yuri's approach to parenting and raising kids who aren't entitled✅ 3 game-changing productivity hacks that will help you get more done in less timeIf you're looking to become a better leader, a more intentional parent, or just want to work smarter, not harder, this episode is for you.

Are you tired of feeling like tracking every single calorie is the only way to lose weight? What if I told you there's a much simpler, less time consuming way to hit your weight loss goals without obsessing over numbers? In this episode, I'm going to give you five proven strategies that will help you shed pounds and stay consistent without logging every bite.By the end of this episode, you'll know exactly what to focus on to make real progress without the stress of calorie counting.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-WeekTransformation. 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 800people so far—if you want to learn more, then go to nickcarrier.com/10wt

In this episode of The Best You Podcast, I sit down with Cara Clark, an integrative nutritionist and wellness educator, to discuss how to build a healthy relationship with food and create a sustainable approach to nutrition. Cara shares her 5 Food Fundamentals, practical tools that help simplify healthy eating without restriction. We also dive into macronutrient balance, how to rewire your mindset around food, and how parents can create a healthy food environment for their kids.If you're tired of food confusion, struggling with body image, or just looking for simple nutrition strategies that fit into your busy lifestyle, this episode is packed with actionable advice!What You'll Learn in This Episode:✅ Cara's 5 Food Fundamentals – Simple daily tools to improve your energy and overall health✅ How to rewire your relationship with food and overcome past patterns✅ The ideal macro balance for feeling your best: 50% carbs, 20% protein, and 30% fat✅ How to help your kids develop a positive relationship with food and body image✅ Easy, practical nutrition tips for busy parents who need quick, healthy solutionsListen now: https://nickcarrier.com/caraclarkbestyouTopics Discussed:How to Feel Good Every Day 6:09The Secret to a Happy Meal 20:47How To Get Your Child to Eat Their Food 28:54Family Dinner Strategies for Busy Weekends 33:20Links:www.caraclarknutrition.comwww.instagram.com/caraclarknutritionBook Link: https://caraclarknutrition.com/the-feel-good-way/Available on May 13, 2025 but able to be pre-ordered now!Schedule a Free Health Consultation with Nick today at www.nickcarrier.com 

Have you ever wondered why making lasting changes to your eating habits feels so overwhelming? What if there was a step-by-step framework designed to transform your diet systematically and sustainably? In today's episode, I'm introducing my brand-new framework, The Eating Evolution Ladder, an 8-step guide that will help you go from junk food to optimal health, one rung at a time. By the end of this episode, you'll know exactly where to start, how to progress, and how to unlock the healthiest version of yourself over time.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 has helped over 800 people regain confidence in their bodies by making them leaner, stronger, and healthier than ever before.

In this episode of The Best You Podcast, I sit down with Dr. Scott Kaufman, a psychologist, speaker, and best-selling author, to discuss how to shift from a victim mindset to an empowerment mindset and unlock your full potential.Dr. Kaufman shares key insights from his new book, Rise Above: Overcome a Victim Mindset, Empower Yourself, and Realize Your Full Potential, and provides practical strategies to regulate emotions, overcome setbacks, and take control of your future.If you've ever struggled with self-doubt, comparison, or feeling stuck, this episode will help you break free and start living with purpose and confidence.What You'll Learn in This Episode:Emotional Regulation and Emotional Inhibition 5:04Overcoming a Victim Mindset 10:18How to Prioritize Your Life 18:54Rise Above Book 24:26Don't forget to subscribe on Apple Podcasts, Spotify, and YouTube so you never miss an episode!Links:Rise Above Bookwww.scottbarrykaufman.com@ scottbarrykaufmanSchedule a Free Health Consultation with Nick today at www.nickcarrier.com

Have you ever wondered what sets high achievers apart from everyone else? What if I told you that it's not just talent or skill, but a mindset—a mindset that NFL superstar Aaron Rodgers credits for bringing him more meaning, joy, and success? In today's episode, I'm breaking down how Rodgers shifted his approach to life and success, and I'll show you how to adopt that same mindset. By the end of this episode, you'll learn how to find more fulfillment in the journey, stay consistent, and unlock a deeper sense of joy in everything you pursue.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, don't forget to 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 has helped over 800 people regain confidence in their bodies by making them leaner, stronger, and healthier than ever before.

In this episode of The Best You Podcast, I sit down with Dr. Barry Krakow, a renowned sleep medicine specialist, to uncover the groundbreaking connection between breathing and sleep quality. Dr. Krakow challenges conventional wisdom about insomnia, revealing how improper breathing—rather than racing thoughts—is often the culprit behind sleep struggles. With insights from the latest research and actionable advice, this episode is your guide to understanding and improving your sleep.Here's what we covered:● Why nasal breathing is essential for falling asleep and staying asleep.● The real reasons behind insomnia and how to address them effectively.● How to train yourself to breathe better for improved sleep quality.● The dangers of relying on sleeping medications and why they don't enhance sleep quality.● Practical steps you can take today to transform your sleep patterns.If you're ready to wake up feeling refreshed and energized, this episode is a must-listen.www.nickcarrier.com/drbarrykrakowbestyou Topics Discussed:How To Sleep Better 04:52What Is Insomnia 12:32Sleep Disordered Breathing 17:19Could Ambien Cause Brain Damage? 26:36Links:www.barrykrakowmd.comLife Saving Sleep - Bookhttps://fastasleep.substack.com/Schedule a Free Health Consultation with Nick today at www.nickcarrier.com 

What if you could improve your gut, brain, heart health, lose weight, and build muscle just by adding a few key foods to your weekly diet? In this episode, I'm breaking down the 8 essential foods you need to eat every single week to supercharge your health and achieve your fitness goals. You'll learn not just what these foods are, but why they're so powerful and how to easily incorporate them into your routine. By the end, you'll have a simple game plan to optimize your nutrition and feel your absolute best.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 has helped over 800 people regain confidence in their bodies by making them leaner, stronger, and healthier than ever before.

In this episode of The Best You Podcast, I sit down with Dr. Sara Jayne, a Chiropractic Doctor, to explore the essential steps for maintaining good posture and preventing back pain as we age. Dr. Sara shares practical stretches, exercises, and habits to maintain spinal health and avoid the common pitfalls of poor posture. She also discusses the impact of modern technology, especially phone usage, on the posture of younger generations and how we can combat its negative effects. Additionally, as a mom of three boys, Dr. Sara offers powerful advice to parents on the importance of self-care and prioritizing their own health to better support their families.What You'll Learn in This Episode:● The top stretches and exercises to maintain good posture and spinal health.● Why bad posture develops and how to prevent it as you age.● How phone use is affecting the posture of younger generations and actionable tips to fix it.● Common causes of lower back pain and strategies for relief and prevention.● Dr. Sara's empowering message to parents about the importance of prioritizing self-care.Discover how to stand taller, stay pain-free, and prioritize your health by tuning in to this insightful episode!

In this episode of The Best You Podcast, I'm joined by Bjørn Ekeberg, co-founder and CEO of Recharge Health, the creators of the innovative FlexBeam device. Bjørn dives deep into the world of red light therapy and explains how it can transform your health, recovery, and overall well-being. Learn how near red light and infrared light stimulate mitochondria, improve energy production, and accelerate recovery. Discover the benefits of direct skin contact for maximizing red light therapy, and how it can even enhance gut health. Bjørn also shares the story behind the development of FlexBeam and its groundbreaking approach to targeted infrared therapy.Key Takeaways:● How red light therapy stimulates mitochondria to boost energy and improve recovery.● The benefits of direct skin contact for enhanced effectiveness of red light therapy.● How infrared therapy can play a role in improving gut health.● The story behind FlexBeam and why it's a game-changer for active individuals and athletes.● Practical tips for incorporating red light therapy into your daily routine.Don't miss this insightful conversation that will leave you with actionable knowledge to enhance your health and performance.

Have you ever set a goal that felt too big to achieve or too small to inspire you? In today's episode, I'm going to show you how to set goals that strike the perfect balance—goals that keep you motivated, focused, and on track for success. By the end of this episode, you'll know exactly how to structure your goals so they're big enough to challenge you but not so overwhelming that you give up. Plus, you'll learn how to measure your progress to stay consistent and excited throughout the year.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 has helped over 800 people regain confidence in their bodies by making them leaner, stronger, and healthier than ever before.

Have you ever wondered what habits could truly change your life in 2025? In this episode, I'm sharing six powerful habits—two nutrition based, two movement based, and two mindset-based—that will help you crush your health and fitness goals this year. By the end of this episode, you'll know exactly what steps to take to look, feel, and perform your absolute best in 2025. Let's make this the year you prioritize your health and see lasting results!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 has helped over 800 people regain confidence in their bodies by making them leaner, stronger, and healthier than ever before.

Have you ever started the new year full of excitement and ambition, only to find yourself losing steam just a few weeks later? In this episode, we're diving into the secret to lasting motivation—the key to staying consistent and crushing your goals all year long. You'll learn about the three angles of motivation that you can leverage to keep yourself on track and avoid becoming another statistic of unfulfilled resolutions. By the end of this episode, you'll have the tools to stay inspired, focused, and ready to make 2025 your best year yet.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 has helped over 800 people regain confidence in their bodies by making them leaner, stronger, and healthier than ever before