Wise Eats | Recipes for Fitness, Success, Life

Ho ho ho, wise guys and gals! In this special Christmas edition of the podcast, we’re dishing up another enlightening segment of This Day in Diet History, where I break down my poor diet from Christmas Eve 2009 and compare with today. We’re talking about the types of foods you should be eating and avoiding to get in shape and optimize your health! We’re also sharing a delicious, healthy chocolate chip cookie recipe that Santa is sure to love! All that along with plenty of Christmas spirit and much more in Episode 36!   For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode36   Episode Timestamps Wise-Eats.com/Episode36 for the show notes, YouTube video, and more! (0:00) Merry Christmas! Fasted walking daily for fat loss (0:10) Waking up every day with incredible energy instead of hitting the snooze over and over (0:50) My health transformation from 2009 to 2020 (1:00) Baby Wise update! (2:00) This Day in Diet History: Comparing my Christmas Eve 2009 diet to today (3:15) The strategy I used to lose 90lbs in 2009 and why it was wrong! (3:15) Counting calories vs counting nutrients (3:15) 2009 Breakfast: Eggs, Toast, Banana (4:00) Eggs: What to buy and what to avoid (4:00) Factory farming and chicken’s diet (4:30) Eggs: Pasture-raised vs organic (5:00) Enriched Wheat Flour vs Ezekiel Bread (5:20) Bananas (6:00) Lunch: Lasagna – Why it’s bad and what I would have now (6:30) Conventional dairy and why to avoid it! (7:00) Dinner: Crab rangoons and why to avoid Chinese food (7:20) What I have today instead of Chinese food (8:00) Binging on alcohol in 2009 and why I avoid alcohol now (8:15) Avoiding poison and staying productive during the holiday (9:30) Check out my complete 2009 diet journal entry at Wise-Eats.com/Episode36 (10:30) Recipe of the Week: Almond Flour Chocolate Chip Cookies (11:15) Coconut sugar vs regular sugar (13:20) Monk fruit/erythritol powder, Almond Flour, Coconut Oil, Kerrygold Butter from Costco (13:40) Bake Believe Chocolate Chips from Costco (14:30) Check out the full recipe, nutrition facts, and health benefits at Wise-Eats.com/Cookies (15:00) Conclusion! Happy holidays everyone (15:00) Please don’t forget to rate, review, like, subscribe, send questions, and comment! Blooper Reel / Outtakes (16:20)   Website Link: Wise-Eats.com/Episode36 YouTube Video: https://youtu.be/enr8AnxfSq4 Podcast Webpage: Wise-Eats.com/Podcast Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook.com/WiseEatsPodcast   Recipes Mentioned in This Episode: Almond Flour Chocolate Chip Cookies: Wise-Eats.com/Cookies Healthy Sweet ‘n Sour Chicken: Wise-Eats.com/SweetSourChicken Complete Recipe List: Wise-Eats.com/Recipes   Articles/Brands/Products Mentioned in This Episode: Allen Carr's Quit Drinking Without Willpower Bake Believe Chocolate Chips Kirkland Blanched Almond Flour Kerrygold Grass-Fed Butter Lakanto Monk Fruit Sweetener   Music Used/Mentioned in This Episode We Wish You a Merry Christmas by Twin Musicom is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ Artist: http://www.twinmusicom.org/ Jingle Bells 7 by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ Artist: http://incompetech.com/ Dance of the Sugar Plum Fairies by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100270 Artist: http://incompetech.com/   Movie Clips Bret Hart vs Shawn Michaels from WWE Survivor Series Why CARBS are great for fat loss – gaining muscle - Dolce Summerslam Moments 1991 Bret Hart vs Mr. Perfect A Christmas Story (1983) National Lampoon's Christmas Vacation (1989) BEST PROTEIN SOURCES to Build Muscle & Burn Fat || Not All Are Equal! Xanta Claus Attacks Savio Vega Tales from the Crypt (TV Series 1989–1996) Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing.   Merry Christmas & Happy New Year!   Be good to yourself, be good to others, and make wise choices!

In Episode 35, I’m sharing my 10 key takeaways from The Power of Now by Eckhart Tolle, with a little help from my old Spaceballs friends. It’s a spiritual enlightenment edition of the Wise Eats Podcast! For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode35   Episode Timestamps Wise-Eats.com/Episode35 for the show notes, YouTube video, and more! (0:00) Initial impressions of the book (0:45) Takeaway #1: Live in the present moment (1:15) Takeaway #2: Letting go of the past (1:50) Takeaway #3: Control your feelings about any circumstance (2:40) Takeaway #4: Time is an illusion (3:00) Takeaway #5: Energy trapped in our body becomes negativity, so we must release it (3:30) Takeaway #6: Find Inner Peace (4:15) Takeaway #7: Consider meditation if you haven’t done so already (4:50) Takeaway #8: Focus on gratitude and positivity (5:20) Takeaway #9: Relieve stress through consciousness (5:50) Takeaway #10: Fighting addiction (6:20) Final thoughts (6:50) Blooper Reel / Outtakes (7:30)   Website Link: Wise-Eats.com/Episode35 YouTube Video: https://youtu.be/5e9JPWAdi9U Podcast Webpage: Wise-Eats.com/Podcast Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook.com/wiseeatspodcast   Healthy Recipes: Wise-Eats.com/Recipes   Articles/Brands/Products Mentioned in This Episode: Book: The Power of Now by Eckhart Tolle   Movie Clips Spaceballs (1987) – Movie Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In this episode, we’re talking meditation! As part of my New Years’ resolution for 2020, I meditated for at least 5 minutes every single day for two months. I’ll be sharing the results, the benefits of meditation, and my 10-minute meditation routine. All of this and more in Episode 34! Namaste, wise guys and gals! For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode34   Episode Timestamps Wise-Eats.com/Episode34 for the show notes, YouTube video, and more! (0:00) Sharing the results of my 2-month meditation experience (0:30) Why I decided to start meditating (1:00) Benefits of meditation and did I experience them? (1:20) The Headspace app: My thoughts (2:00) The optimal duration of meditation for me (2:15) Developing the habit of meditation: Working it into my morning routine (2:40) The biggest benefit I gained from meditation: Reduced stress and anxiety (3:20) My incredible stress realization as a result of meditation (4:00) Meditation goes far beyond the few minutes you spend doing it each day (5:00) Another huge benefit: Improved sleep (5:30) The intangible benefits of meditation (6:00) A few quick meditation tips (6:45) Tip #1: Meditate first thing in the morning and before having caffeine, workout, or eating(7:00) Tip #2: Meditate for 20 minutes, if possible (7:15) Tip #3: Limit distractions as much as possible (7:30) The different forms of meditation and explaining restful alertness (7:40) My 10-Minute meditation practice: Time, location, position (8:00) Beginning the meditation with reflection and deep breathing (8:30) Focusing attention on the body (8:50) Total body scanning (9:15) Switching back to the breath and reacting to distractions (9:30) Letting go of focus completely (10:00) Finishing the meditation (10:15) Reflecting on the mediation experience (10:30) Final thoughts on meditation (10:40) Meditation could be the physical and mental health gamechanger that you need to transform your life today! (11:15) BLOOPER REEL (11:45)   Website Link: Wise-Eats.com/Episode34 YouTube Video: https://youtu.be/E_Zzri3tqsY Audio Only Link:https://traffic.libsyn.com/secure/wiseeats/Episode_34.mp3 Podcast Webpage: Wise-Eats.com/Podcast Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook.com/wiseeatspodcast   Delicious, Real-Food Recipes: Wise-Eats.com/Recipes   Articles/Brands/Products Mentioned in This Episode: Headspace   Movie Clips Joe Rogan Experience #1549 Tom Papa Joe Rogan Experience #1553 Maynard James Keenan The Karate Kid Part II - Breathe In, Breathe Out Scene (2/10) | Movieclips The Mike Dolce Show Beetlejuice (1988) The Following Announcement Season 3, Episode 7: Let’s Get Down, Dog Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

This is a workout I have loved for years and wanted to share because it’s highly effective, equipment-free, and can be done anywhere, which many people are needing right now in these crazy times. I never thought I would have six-pack abs, but this workout along with proper diet and weightlifting helped me get there! In addition to the 15-minute ab routine, there is a 5-minute bonus mobility, stretching, and flexibility drill at the end. If done all the way through, it takes about 20 minutes total and is very challenging. I performed this workout nonstop all the way through for the purposes of the video shoot, so you will see me struggling on many of these exercises! To follow along with the YouTube video for this workout, go to: Wise-Eats.com/AbShredder Exercise List Perform Each Movement for 25 Repetitions Seated Leg Extensions (00:40) Bicycles Forward (1:20) Bicycles Reverse (1:45) Wrapping Crunches (2:25) Reaching Sit Ups (3:10) Ab Switches (5:00) Hip Thrusts (6:30) Reverse Crunches (8:00) Roll-Up/V-Up Combo (10:50) Oblique V-Up Right Side (11:00) Oblique V-Up Left Side (11:45) Leg Climbs (12 Reps per Side) (12:40) Russian Twists (30-50 Reps) (14:20)   Cool Down & Mobility   Upward Dog (15-30 Seconds) (15:35) Child’s Pose (15-30 Seconds) (16:10) Upward Dog (15 Seconds) (16:30) Lizard with Rotation (15-30 Seconds) (16:50) Pigeon Pose (15-30 Seconds) (17:50) 90-90 (15-30 Seconds) (19:20)   Please don’t forget to click thumbs up and subscribe if you liked this video. I put out as much quality stuff as I can and really appreciate the feedback/support! Exercise Form Tips   Don’t forget to breathe and take breaks if needed!   Seated Leg Extensions – Rest your hands on the floor for support or raise them in the air if you’re more advanced.   Bicycles – Keep your chest up and make big circles with your legs. Support with your hands on the floor or raise them in the air for advanced!   Wrapping Crunches – Arms spread wide, wrap tight and open. Flex your feet and extend legs straight out, flexing those quads.   Reaching Sit Ups – I always do wide leg. Sit cross-leg style if you want more challenge. Stare straight up and don’t tuck your chin. This is a long one so be sure to keep going.   Ab Switches – This is the hardest move in my opinion. Always a challenge. This is slow paced, so don’t get ahead of the count. Fight to keep your legs straight. Heels up!   Hip Thrusts – Use your core – not momentum – to power your legs skyward. Tighten your core and use it to kick those feet high in the air.   Tailbone Thrusts – Legs straight, heels in the air, pulse straight up in the air, get some elevation, and flex that booty!   Roll-Up/V-Up Combo – Hands point up to the ceiling. Keep the legs as straight as possible. As your lower back reaches the floor you come up for a good crunch or “pulse up”.   Oblique V-Ups Each Side – Keep your legs straight. Keep feet from touching the floor and do a solid crunch at the top. Do these with intensity and get your elbow to your thigh if you can!   Leg Climbs – There are multiple variations – One grab, two grabs, no grabs. I usually do multiple grabs because it feels most natural. Plus, at this point, I’m exhausted and just want to get up my leg as quickly as possible!   Russian Twists – If you’re a beginner, the goal is 30 reps, but we count up to 50 in the video. Hang in there and do as many as you can. I can usually get 30-40 without stopping. Do as many as YOU can and get better every time! And if you’re some kind of superman or woman that can do more than 50, keep it going until you can’t go anymore. And leave a comment down below on YouTube or email me at WiseEatsPodcast@gmail.com because I love meeting superheroes.   I appreciate you hanging in there! This is a tough workout! I’m working right along with you, you’ve got this!   ======================== Notes: If this workout is beyond your skill level, you can cut the reps in half and do 10-15 reps per exercise instead or modify the movements to your capability. Better to do some of it than nothing at all! Just get better every single time. Usually, I do the entire routine, but some days, I’ll just pick a few of the movements and do those on their own. Or, I’ll do one half of the workout today and the rest tomorrow. Do as much as you can handle and GO FOR IT! You’re doing over 300 total repetitions in this workout. I recommend that you take breaks to ensure that you’re able to perform the movements safely and with maximal effort for the greatest result (ABS BABY!) Personally, I train abs 1-3 days per week and keep it separate from my normal weightlifting sessions. I’ll usually do it first thing in the morning, especially if I have another hard work out later in the day. And I ALWAYS prefer to do this outside in the sun, when possible (that goes for all exercise, actually). The beauty of this workout is that it doesn’t require equipment, so it can be done anytime, anywhere! Here are some of my other favorite ab exercises: Captain’s Chair Leg Raises Ab Rope Pull-Downs Decline Sit-Ups Ab Blaster / Kettlebell Routines (Pull-Overs, Mason Twists, etc.) Planks Ab Wheel Rollouts Why I Love This Workout This is one of the workouts that originally got me to fall in love with exercise back in 2009. At that time, I was 90lbs overweight and extremely unhealthy. The truth is, this ab routine is great, but if you really want to make progress, you need to focus on your diet and living a healthy lifestyle overall. Once you start to make healthy diet choices, exercise regularly, and reduce your overall body fat, those abs will be popping in no time! And this workout will definitely help. For more on my transformation story, head over to WesFitness.com. Note: I did not personally design this workout. It is a very popular, mainstream routine that I have enjoyed for years and wanted to share because it’s been very effective for me in developing great abs! Enjoy the workout, have a great day, and make wise choices! Music Drop and Roll On the Table Clear Eyes Silver Rock Your World Black Vulture DC Love Go-Go Simon’s Song Search and Rescue

In Episode 32, we’re dishing up my daily routine for optimized health and productivity. I’m going over my full routine that promotes high performance, energy, and mental clarity. These are the exact behaviors I follow every day in order to improve health and achieve goals. While there are some day-to-day fluctuations, many of these habits are constant, non-negotiable aspects of my daily life. No matter what your goal in life is, I believe the greatest predictor of success is a strong foundation of health and fitness. I was 90lbs overweight, with no direction in my life, addicted to drugs, food, and alcohol. By implementing the habits I’m going to share today, I completely turned my health around, got in the best shape of my life, earned a master’s degree in Finance, have my own fitness website and podcast, am starting a family, and crushing every day with energy I never had before. The habits I incorporate each day fuel me with the power to pursue all my passions instead of holding me back like they were before. I’m able to live each day to its fullest and be the best, most happy version of myself, because of this daily routine. For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode32   Episode Timestamps Wise-Eats.com/Episode32 for the show notes, YouTube video, and more! (0:00) My daily routine for optimized health and productivity (0:20) Why the greatest predictor of success is a strong foundation in health and fitness (0:30) Early morning 5-7am: Tom’s Toothpaste, Weigh-In, Hydration, Journaling, Meditation (2:00) Hydration first thing every day! Berkey and reverse osmosis (3:00) Journaling, meditation, Headspace app, 6x6 breathing (3:30) Caffeine, Starbucks Instant, Hagen Decaf (4:30) Fasted Workout: Weights, Walking (5:30) Using the Cell Phone, Podcasts (6:00) Packing my lunch for work, Mrs. Wise & Dogs (7:00) Fasting the morning and my breakfast (7:45) Lunch break: Exercise, journaling, meditation, “me” time (8:15) Performing on the Job (9:00) Home from work: Workout, Dinner (9:30) My Pre-Workout (10:00) Working out in the sun (10:45) Post-Workout, Dinner, Dessert (11:00) Pre-Bed Routine: Cold shower, mobility, ice baths, reading (12:30) Hitting sleep hard: Tips for better sleep (13:30) Tips for getting back to sleep (14:00) All Day, Every Day: Water, Exercise (15:30) My TV habits (16:00) Supplements I Take: Vitamin D, Fish Oil, CBD and more (16:50) More on journaling (17:30) Talking poop! My story and the squatty potty (18:00) Treat others with respect, kindness, generosity (19:00) You have an opportunity to change your life! (19:45) Non-negotiable aspects of my routine, even with baby Wise on the way! (20:00) Wise-Eats.com/Episode32 for show notes, YouTube video, pictures, transcript, and more! Blooper Reel / Outtakes (22:00)   Website Link: Wise-Eats.com/Episode32 YouTube Video: https://youtu.be/dZOyPBcQ4X4 Podcast Webpage: Wise-Eats.com/Podcast Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com com/wiseeatspodcast   Recipes Mentioned in This Episode: Always Working Water: Wise-Eats.com/Water Super Infused Coffee (Wise Eats Bulletproof Coffee): Wise-Eats.com/Coffee Instant Oatmeal: Wise-Eats.com/InstantOatmeal Energy Bowl (Healthy Oatmeal Breakfast Bowl Recipe): Wise-Eats.com/EnergyBowl Chokeslam Chicken Salad: Wise-Eats.com/ChokeslamSalad Sharpshooter Breakfast Salad: Wise-Eats.com/Sharpshooter Piledriver Protein Pudding: Wise-Eats.com/Piledriver Complete Recipe List: Wise-Eats.com/Recipes   Articles/Brands/Products Mentioned in This Episode: Tom’s Toothpaste Berkey Water Filter Squatty Potty Headspace Hagen Coffee Starbucks Instant Colombia Chipotle Book: The Happiness Advantage by Shawn Achor   Movie Clips Ace Ventura: When Nature Calls (1995) Back to the Future (1985) CARE About Where You Work - Dave Ramsey Rant The Dolce Diet Dumb and Dumber (1984) Final Destination 3 (2006) Friday (1995) Joe Rogan #1512: Ben Shapiro Joe Rogan #1528: Nikki Glaser Joe Rogan #1531: Miley Cyrus Joe Rogan #1549: Tom Papa Joe Rogan #1550: Wesley Hunt Macho Man Randy Savage Promo on Ricky Steamboat (03-23-1987) Oh My God I Love Chipotle!   Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

Episode 31 is a Halloween Spooktacular, with plenty of frights and sights to feast your eyes upon. We’re talking about the COVID-19 impact on Halloween, new costumes in 2020, some Halloween history, and 8 tips for you to enjoy a healthy and safe holiday this year. Happy Halloween!   For show notes, YouTube video, and more, go to Wise-Eats.com/Episode31   Episode Timestamps Wise-Eats.com/Episode31 for the show notes, YouTube video, and more! (0:00) Despite COVID-19, Halloween is still a go for 2020! (0:20) You can’t just cancel Halloween! (0:45) Origins of Halloween (1:00) New, popular Halloween costumes in 2020 (2:20) Plague doctor, inspired by the pandemic (2:45) Life-size white claw costume (3:00) Mullet man, inspired by Joe Exotic (3:30) Fortnight Costumes, inflatables, shout out to the squatty potty (3:45) Horror villain costumes (4:00) Tips to enjoy the holiday but still make some healthy choices (4:45) Tip #1: Choose homemade treats whenever possible. Wise Eats Coco Cups! (5:00) Wise-Eats.com/Recipes: Chocolate shake, peanut butter power bombs, nutter butter, and more! (6:00) Tip #2: Try to find organic, limited ingredient candies (6:40) Tip #3: Stay extra hydrated (7:15) Tip #4: Plan your junk food meal ahead of time (7:45) Tip #5: Lift some weights before you treat yourself (8:00) Tip #6: Portion control (8:30) Tip #7: Stay active (8:50) Tip #8: Don’t fall asleep! (9:15) A Halloween poem from FamilyFriendPoems.com (9:45) Wise-Eats.com/Episode31 for show notes, YouTube video, pictures, transcript, and more! (10:45) Booper Reel / Outtakes (11:00)   Website Link: Wise-Eats.com/Episode31 YouTube Video: https://youtu.be/b_3MtgT3Fzs Audio Only Link: Podcast Webpage: Wise-Eats.com/Podcast Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook.com/wiseeatspodcast   Recipes Mentioned in This Episode: Wise Eats Nutter Butter Bars Piledriver Protein Pudding Peanut Butter Power Bombs Blueberry Yogurt Bowl (BYB Bowl) Wise Eats Muscle Milk – Chocolate Blast (Workout Recovery Shake) Wise Eats Muscle Milk – Berry Vanilla (Workout Recovery Shake) Coconut Oil Chocolates – Clothesline Coco Cups Complete Recipe List: Wise-Eats.com/Recipes   Articles/Brands/Products Mentioned in This Episode: Mystic Magination Night! https://www.familyfriendpoems.com/poem/mystic-magination-night   Music Used/Mentioned in This Episode Free Halloween (1978) Style Music - No Copyright - The Shape: https://youtu.be/eiMyxZlkQ8s Toilet Flush Sound Effect In High Quality: https://youtu.be/HpA4ldGoHRQ Movie Clips Stephen King's IT (1990) - Georgie's Death Scene: https://youtu.be/CDho77vuNqo Matt Foley: A Scary Story on Halloween – SNL: https://www.youtube.com/watch?v=1LyqPdZjQTY Joe Rogan – Wesley Hunt: https://www.youtube.com/watch?v=a_7s1EKhSwo Joe Rogan – Post Malone: https://www.youtube.com/watch?v=G42RJ4mKj1k Halloween: The Curse of Michael Myers (1995) Scream (1996) Freddy vs. Jason (2003) Halloween 4: The Return of Michael Myers (1988) Top 10 Freddy Krueger Kills: https://www.youtube.com/watch?v=rj7RgxSk0hc Hocus Pocus - The Sanderson Sisters Hanged: https://youtu.be/c5jLSt2R1rQ The Model Health Show #437 Buying Science, Healthwashing Labels, & Sparking Real Change – With Guest Vani Hari: https://themodelhealthshow.com/healthwashing-labels/ Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Episode 30, we’re talking about the ingredient lists of many popular Halloween candies and why you probably want to avoid most of them. All with a little help from my good buddy, Beetlejuice!   For show notes, YouTube video, transcript, and more, go to Wise-Eats.com/Episode30   Episode Timestamps Wise-Eats.com/Episode30 for show notes, YouTube video, and more! (0:00) It’s a Halloween candy extravaganza featuring Beetlejuice! (0:15) My history with candy, former addiction, and today’s habits (0:30) Halloween candy fun facts (1:30) Parents stealing candy from their kids! (2:00) Negative health effects of candy and ingredients to watch out for (2:15) Going over the ingredient lists of many popular candies (3:00) Listing the worst ingredients found in popular candy (3:00) Reese’s Peanut Butter Cup Review (3:15) The problem with chocolate in candy (4:00) Dairy, soy lecithin, PGPR (4:30) Peanuts, Dextrose, Salt, TBHQ (5:30) Citric acid aka GLUTEN (6:30) Snickers Candy Bar Review (6:45) Palm Oil, egg whites, artificial flavors (7:00) Twix Review (8:15) Enriched wheat flour (8:50) Modified corn starch, baking soda (9:15) Butterfinger (9:50) Vegetable oil, annatto color (10:00) Find out why I avoid natural flavors at Wise-Eats.com/NaturalFlavors (10:15) Hershey’s w/ Almonds (10:30) PGPR, chopped almonds, sunflower oil (10:45) Kit Kat (11:15) Vanillin (11:30) Peanut M&M’s (11:45) Cornstarch, Dextrin, Artificial Coloring (12:00) Skittles (12:45) Hydrogenated palm kernel oil (12:50) Sodium citrate, blue lake 1, yellow 6, red 40, yellow 5, blue 1, artificial colors (13:20) Carnauba wax (13:50) Sour Patch Kids, Swedish Fish, Starburst (14:00) Healthy alternatives to candy (14:15) Candy contributes to emotional well-being? (15:00) Be accountable about the things you’re putting in your body and have a Happy Halloween! (15:15) Wise-Eats.com/Episode30 for show notes, YouTube video, pictures, transcript, and more! Beetlejuice Blooper Reel! (16:00)   Website Link: Wise-Eats.com/Episode30 YouTube Video: https://youtu.be/8owBY1bosEU Podcast Webpage: Wise-Eats.com/Podcast Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook.com/wiseeatspodcast   Recipes Mentioned in This Episode: Coco Cups: Wise-Eats.com/Coco Piledriver Protein Pudding: Wise-Eats.com/Piledriver Frozen Banana Chocolate Pudding: Wise-Eats.com/ProteinPudding Fully Charged Chocolate Protein Smoothie: Wise-Eats.com/FullyCharged Complete Recipe List: Wise-Eats.com/Recipes   Articles/Brands/Products Mentioned in This Episode: Reese’s Peanut Butter Cup Snickers Kit Kat Twix Butterfinger Peanut M&M’s Skittles Swedish Fish Starburst Sour Patch Kids   Movie Clips Beetlejuice (1988) Jump In De Line (Shake Senora) (Karaoke Instrumental Track) (In the Style of Harry Belafonte) Beetlejuice - Main Title Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Episode 28, we dish up a brand-new healthy breakfast recipe and do a special edition of quick bites, where I review the MAPS Split workout program and discuss movies, music, diet tips, a special announcement, and more! For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode28 Episode Timestamps Wise-Eats.com/Episode28 for the show notes, YouTube video, and more! (0:00) Word to the Wise! 5-Star iTunes Review from Doering1983 (0:30) Recipe of the Week: Wise Eats Instant Oatmeal (1:30) A healthy breakfast is the only pre-workout you need! (1:45) Quick Bites! Reviewing the MAPS Split weight lifting program (3:00) “Mapping” out my entire workout plan for the week (3:00) Day 1: Chest & Shoulders (3:25) Modifying the program while I work out at home (3:30) Day 2: Leg Day (4:00) Day 3: Back & Biceps (4:10) Day 4: Chest & Shoulders Part 2 (4:20) Day 5: Leg Day Part 2 (4:40) Day 6: Back & Biceps Part 2 (5:00) My favorite unwise choice right now: breakfast cereal! (5:40) Making wise choices, even on cheat day (5:40) Cheerios Oat Crunch, Kashi Peanut Butter Crunch, Crispix (6:00) Diet Tip: Frozen Banana (6:50) Books I’m Reading: The Millionaire Next Door (7:20) Books I’m Reading: The Expectant Father (7:30) Expecting our first kid! “Wes Daddy” is finally gonna be an actual daddy! (7:30) Stuff I’m Watching: A Bronx Tale, Jumanji: The Next Level, Big Brother (7:50) Workout Playlist Recommendation: Til’ It’s Gone by Yelawolf (9:00) Workout Playlist Recommendation: Staring at the Sun by Post Malone (9:30) YOUR workout playlist recommendations! (10:00) Celebrating my 37th birthday with a FAKE cake?! (10:15) Wise-Eats.com/Episode28 for show notes, YouTube video, pictures, transcript, and more! (12:30) Blooper Reel (13:00)   Website Link: Wise-Eats.com/Episode28 YouTube Video: https://youtu.be/98RGNA7R5rE Podcast Webpage: Wise-Eats.com/Podcast Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook.com/wiseeatspodcast   Recipes Mentioned in this Episode Instant Oatmeal: Wise-Eats.com/InstantOatmeal Bastard Biker Banana Bread: Wise-Eats.com/BananaBread Complete List of Healthy Recipes: Wise-Eats.com/Recipes   Articles/Brands/Products Mentioned in This Episode: MAPS Split Cheerios Oat Crunch Crispix Kashi Peanut Butter Crunch   Books Mentioned in This Episode: The Expectant Father – Armin A. Brott The Milionaire Next Door – Thomas J. Stanley   Movies Mentioned in This Episode: Jumanji: The Next Level (2019) A Bronx Tale (1993) Big Brother (2020)   Music in This Episode: Post Malone - rockstar ft. 21 Savage [Instrumental] [No Copyright] Yelawolf - "Til It's Gone" (Instrumental) w/ lyrics AC/DC - Rock N Roll Train - Backing Track Staring at the Sun – Post Malone Hollywood is Bleeding – Post Malone The Day I Tried To Live – Soundgarden (Viewer Recommendation) Cone of Shame – Faith No More (Viewer Recommendation)   Movie Clips BYB 2013 – Johnny Turbo vs Wes Daddy vs Lord Deezus BYB 2014 - The Filthy Frenchman vs. Wes Daddy BYB 2015 - The Immortal Lord Deezus vs. Wes Daddy BYB 2016 - Wes Daddy vs. The Filthy Frenchman Complete List of Back Yard Brawl Matches, Features, and Highlights Energy Bowl (Healthy Oatmeal Breakfast Bowl Recipe) Big Brother 19 - Official Trailer #1 Funniest Babies and Kids FAILS on Birthday | Funny Babies Babies Diving into Birthday Cakes Funny Babies Blowing Candle and FAILS | Funny Babies Scary BANNED McDonalds Ad! Jumanji: The Next Level (2019): Body Swapping Two Two on the Hard Four ⚁⚁ HONEY NUT CHEERIOS COMMERCIAL - HULK HOGAN - 1985 The Following Announcement S1, E4: Back on Our Own 4 Feet Again   Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Episode 27, we dish up another edition of This Day in Diet History, where we take a look at my embarrassing diet journal entries of the past, compare them with today, and provide a little entertainment in the process. For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode27   Episode Timestamps Wise-Eats.com/Episode27 for the show notes, YouTube video, and more! (0:00) My favorite segment! This Day in Diet History (0:20) Live sports are back! Football, UFC (0:45) Going back in time to compare my 2009 diet journal entries with 2020 (1:20) September 12, 2009: Down 50lbs despite eating total garbage! (2:00) Calories in vs calories out for weight loss (2:00) Checkers/Rally’s, Binging on Burger & Fries, Booze, Dairy Queen, Pizza Hut (2:30) The healthier options I having back then when I first got started with weight loss (3:30) My diet in 2020 is way different! No alcohol and only real food (4:20) Berkey water filtration system, Kirkland Mixed Nut Butter (4:20) Putting fish in my breakfast salad? WHO DOES THAT? (5:00) One of my favorite lunch/dinner recipes: the chicken mix (5:15) Pre & Post Workout Meals (6:15) Two of my all-time favorite healthy desserts! (6:30) Chocolate protein pudding with frozen banana will change your life! (7:00) Learn from my mistakes! If my 2009 diet sounds like your diet right now, it’s time to wise up! (8:00) Wise-Eats.com/Episode27 for show notes, YouTube video, pictures, transcript, and more! (8:30) Blooper Reel (9:10)   Website Link: Wise-Eats.com/Episode27 YouTube Video: https://youtu.be/WjxtAA9flR8 Podcast Webpage: Wise-Eats.com/Podcast Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook.com/wiseeatspodcast   Recipes Mentioned in This Episode: Power Oatmeal: Wise-Eats.com/PowerOatmeal Fully Charged Chocolate Protein Smoothie: Wise-Eats.com/FullyCharged Chocolate Protein Pudding: Wise-Eats.com/ProteinPudding Articles/Brands/Products Mentioned in This Episode: Big Berkey Water Filters Kirkland Mixed Nut Butter Checker’s/Rally’s Dairy Queen Pizza Hut UFC   Movie Clips #1375: How to Train Before, During & After Pregnancy: Mind Pump   Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Episode 26, I answer a few questions about weight loss, increasing calories for muscle gain, progressing in rep ranges, and more! For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode26   Episode Timestamps Wise-Eats.com/Episode26 for the show notes, YouTube video, and more! (0:00) Changing up the format a little today and doing some Q&A! (0:20) Question 1: How did you get started with your fitness journey? (1:00) Diet journaling and shifting from calorie counting to food quality (1:00) Question 2: How long have you been lifting weights? (3:15) Making the mistake of prioritizing cardio over lifting weight (4:00) Question 3: How many calories do I need for a muscle building surplus? (4:30) Question 4: How did you progress rep ranges with MAPS Anabolic? (5:20) Figuring out your rep ranges as a beginner (6:30) Wise-Eats.com/Episode26 for show notes, YouTube video, pictures, transcript, and more! (7:00) Blooper Reel (7:20)   Website Link: Wise-Eats.com/Episode26 YouTube Video: https://youtu.be/0Fq96qAOuu0 Podcast Webpage: Wise-Eats.com/Podcast Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook.com/WiseEatsPodcast   Wise Eats Real Food Recipes: Wise-Eats.com/Recipes   Articles/Brands/Products Mentioned in This Episode: MAPS Anabolic (Workout program from Mind Pump)   Movie Clips Rocky IV (12/12) Movie CLIP - Everybody Can Change (1985) HD The Joe Rogan Experience Hulk Hogan Promo [1991-12-07] 4 Minutes of Squat Fails – When the Bar Bends Uptown Funk Treadmill Dance - Carson Dean   Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Episode 25, we’re exposing natural flavors! What they are, what’s in them, and if they’re safe to eat! Also featuring a Recipe of the Week (Nutter Butter Bars) and a “Word to the Wise”.   For the YouTube video, show notes, pictures, and more, go to Wise-Eats.com/Episode25   Episode Timestamps Wise-Eats.com/Episode25 for the show notes, YouTube video, and more! (0:00) Welcome to Episode 25! The Truth About Natural Flavors (0:30) Natural flavors are the 4th most frequently used ingredient in our food supply (0:50) What are natural flavors? The science behind natural flavoring (1:25) What is in natural flavoring? (2:15) FDA regulation of natural flavors (2:30) 2 big problems with natural flavors: Additional and hidden ingredients (3:00) Natural vs artificial flavors (3:30) What about organic natural flavors? (4:15) Risks of consuming natural flavors (4:45) The list of products in my kitchen containing natural flavors! (5:25) Eat whole, natural foods instead of processed foods (6:55) Recipe of the Week: Wise Eats Nutter Butter Bars (7:50) Healthy protein bar recipe! Wise-Eats.com/NutterButter (7:50) Natural Flavor Case Study: Legion Athletics Whey+ Protein Isolate (9:20) Contacting Legion’s owner, Mike Matthews (9:45) Why I can no longer completely trust Legion Athletics’ products (10:40) Switching to a new protein powder! (11:15) Take control of the things you’re putting in your body (11:45) The Wise Choice: Consume natural flavors only in moderation (12:00) 5 key takeaways from this episode (12:50) Word to the Wise: 5-Star iTunes review from Adam (13:30) Wise-Eats.com/Episode25 for the show notes, Youtube video, and more! (15:00) Blooper Reel (16:00)   Website Link: Wise-Eats.com/Episode25 YouTube Video: https://youtu.be/4qiLliQfNdM Podcast Webpage: Wise-Eats.com/Podcast Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook.com/wiseeatspodcast   Recipes Mentioned in This Episode: Wise Eats Nutter Butter Bars: Wise-Eats.com/NutterButter Complete Recipe List: Wise-Eats.com/Recipes   Articles/Brands/Products Mentioned in This Episode: Naked Casein Protein Powder Legion Athletics Whey+ Anthony’s Pea Protein Amazing Grass Greens Powder Extra Gum Kirkland Dog Food Kodiak Pancake Mix LaCroix Pulse Pre-Workout Stevia/Monkfruit Packets Zevia Rx Bars Bigger Leaner Stronger by Mike Matthews   Movie Clips Natural vs. Artificial Flavors: What's The Difference? Good Health: 'Natural flavors' not so natural What Are 'Natural Flavors'? What Are Natural Flavors And Why Are They In Everything At The Grocery Store?! Good Question: What Are Natural Flavors? Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Episode 24, we’re sharing the 15 best things about quarantine! I recently posted the question on Facebook, “what has been your favorite part about quarantine so far?” and in this episode, we dive into the responses! Let’s face it. The pandemic has sparked enough fear, stress and negativity already. As we all become adjusted to the new normal we’re all dealing with, let’s reflect on COVID-19 positively and focus on the things we’re all thankful for. Gratitude and wise choices abundant in Episode 24 of the Wise Eats Podcast!   For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode24   Episode Timestamps Wise-Eats.com/Episode24 for the show notes, YouTube video, and more! (0:00) When will life ever return to normal? (0:30) The Following Announcement Season 8 TFA Show.com (1:10) The 15 Best Things About Quarantine! (2:30) Full article available at Wise-Eats.com/Quarantine #1: No Traffic (3:00) #2: Every Night Is Like Saturday Night (3:45) #3: More Time with Family (4:00) #4: Less Social Interaction (4:30) #5: Free Government Money (4:45) Shout out to Dave Ramsey’s Financial Peace University (5:15) #6: Less Obligations (6:00) #7: Not Watching the Clock & Prioritizing Sleep (6:30) #8: Random Kindness (7:20) #9: More Time for Activities! Making Side Money During Quarantine (8:00) #10: Having More Home Cooked Meals (9:00) #11: Less Temptation for Drinking or Junk Food (9:30) #12: More Time for Exercise (12:00) #13: Wearing Sweat Pants Every Day (11:30) #14: Getting Extra Sleep (11:45) #15: Reading More Books (12:45) Was something left out of this list? Post it on the YouTube comments! (13:00) Wise-Eats.com/Episode24 for the show notes, Youtube video, and more! (14:00) Blooper Reel (14:50)   Website Link: Wise-Eats.com/Episode24 YouTube Video: https://youtu.be/DvaLJuewQPk Podcast Webpage: Wise-Eats.com/Podcast Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook.com/wiseeatspodcast   Healthy, Real-Food Recipes: Wise-Eats.com/Recipes   Articles/Brands/Products Mentioned in This Episode: Dave Ramsey’s Financial Peace University   Movie Clips TFA Season 8, Episode 1: The Rerun TFA Season 8, Episode 2: YouTube Famous Groundhog Day Sassy Crossing Guard is Afraid of Traffic Sweet Brown's Cold Pop Escape (Original Video) Dave Ramsey YouTube The Dolce Diet YouTube Step Brothers The Joe Rogan Experience Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

Today’s guests are Cooper Brunner & Kirsten McCallum, co-hosts of the Cooper Brunner Podcast. Cooper is a former college baseball player and fitness coach. Kirsten is a former college volleyball player and overcame two back surgeries to become a women’s physique competitor. We’re talking training, diet, and ways to MAKE TODAY COUNT with episode 22! Episode Timestamps Wise-Eats.com/Episode22 for the show notes and YouTube video (0:00) Speech from Robert F. Kennedy in 1968 announcing the assassination of MLK, Jr. (0:00) Intro! Talking health and fitness amidst economic and political turmoil (1:00) Introducing Cooper Brunner & Kirsten McCallum (2:00) Off to a great start when I mispronounce Kirsten’s name

In Episode 21, we’re talking COVID-19! I got sick for 12 days in March. Was it coronavirus? Find out in this episode. Talking all about that experience and sharing 10 tips to boost your physical and mental health during this pandemic. Spreading hope and positivity!   For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode21   Episode Timestamps I’m back! Coming off a 14-day COVID quarantine and rocking my protective masks! (0:00) Officially back on the mic just like Conor McGregor (1:00) Wise Eats getting sick? How can this be? Also, a Ric Flair blurb (1:10) No one is exempt from COVID-19 (1:30) Audio issue with this episode explained and Conor feels my pain! (2:00) The world has turned upside down! Plus, a Donald Trump blurb (2:20) Wise Eats is taking over this whole s**t just like Conor took over the fighting world (3:30) Current stats from the CDC and Worldometers.info (3:40) gov is a great resource for COVID-19, or is it just fake news? Dave Ramsey chimes in (4:00) Update on the number of cases and deaths as of this recording (4:20) Percentage of citizens who will experience symptoms and overall outlook (4:30) My experience with getting sick in March. Was it Coronavirus? Wise-Eats.com/COVID19 (5:30) My 12-day sickness and all the symptoms (5:55) This Day in Diet History: My epic cheat day once I got my sense of taste back. Kodiak Pancakes, Sorrento Pizza, Yasso Mint Chocolate Chip Greek Yogurt Bars (6:50) The Rock compares cheat meals to church on Jimmy Fallon and how they benefitted me (8:00) What my doctor advised me to do while sick + Joe Rogan blurb about health (8:15) Why I think I might’ve had the virus back in October 2019! (9:20) 10 ways to boost your physical and mental health during this crisis Wise-Eats.com/COVIDTIPS (10:30) Tip #1: Sleep (10:45) Tip #2: Hydration (11:00) Tip #3: Exercise – Why I think weight lifting too soon kept me sick longer and what I did instead (11:15) Tip #4: Hot Baths/Essential oils. Shout out to the wife for this one! Game changer. (12:00) Tip #5: Healthy diet Wise-Eats.com/ApprovedFoods (12:50) Why being healthy makes everything you do in life easier (13:20) Tip #6: Supplements (13:45) Tip #7: Avoid Alcohol. Why I’m not drinking during the pandemic, maybe not ever again! (14:20) Allen Carr’s How to Stop Drinking Without Willpower book recommendation (14:40) Staying ready for whatever this pandemic throws at me in life! (15:50) The power alcohol has over us and whether or not we’re all brainwashed (16:10) The ching ching guy! Probably our favorite video clip of the pandemic (16:30) Tip #8: Continue learning. Books I’m reading, classes we’re taking. Total Money Makeover, Magic of Big Thinking, Financial Peace University (16:45) Invest in yourself during the downtime (18:00) Tip #9: Start with Gratitude. Journaling gratitude and goals daily. No room for panic when you start from a place of gratitude! Conor agrees (18:20) Tip #10: Stay Positive. The antidote to survive a crisis! (19:00) Stop listening to your sister-in-law’s baby cousin on Instagram! (19:30) Listen to highly encouraging experts in their field (20:00) Why I fight negative thinking and uncertainty every day (20:25) Growing up without a mom and losing my big brother when I was 13 (20:30) Starting with the worst-case scenario and work backward from there. Having confidence to get through anything (21:30) Word to the Wise. To make a submission, please leave a comment on YouTube, post an iTunes review, or e-mail WiseEatsPodcast@gmail.com. Any social media interactions also may be included in this segment! (21:55) My final thoughts on COVID-19 and why I believe we’ll get back to normal soon (23:00) BLOOPER REEL! Had tons of fun with this one, hope you enjoy it! (24:00) Wise-Eats.com/Episode21 for show notes, pictures, transcript, and more!   Website Link: Wise-Eats.com/Episode21 YouTube Video: https://youtu.be/P0NSuVOXzng Audio Only Link:  http://traffic.libsyn.com/wiseeats/Episode_21_Audio.mp3 Podcast Webpage: Wise-Eats.com/Podcast Questions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook: com/wiseeatspodcast   Recipes Mentioned in This Episode: Filthy French Toast: Wise-Eats.com/FilthyFrenchToast/ Complete Recipe List: Wise-Eats.com/Recipes   Articles/Brands/Products Mentioned in This Episode: COVID-19 Information COVID-19 Updated Stats Financial Peace University The Magic of Big Thinking by David J. Schwartz The Total Money Makeover by Dave Ramsey Quit Drinking Without Willpower by Allen Carr   Movie Clips The Joe Rogan Experience Friday (2/10) Movie CLIP - Baby Cousin Tracy (1995) Conor McGregor Goes After Showtime, Floyd Mayweather in Speech - MMA Fighting 10 Times Trump Downplayed the Coronavirus The VERY BEST of Ric Flair - The ULTIMATE Promos (HD) Dwayne Johnson Eats Cheat Meals Late at Night and Alone Like a Troll The Solo Toaster - Ching Ching Guys! Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

Turtle power! In Episode 20, we’re talking goals!! I’m sharing the goals I achieved in 2019, my goals for 2020, and 8 tips for setting and achieving goals that you can apply to your own life right away. It’s time to make some goal setting GAINS with a little help from my friends Leonardo, Donatello, Michelangelo, and Raphael!   For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode20   Episode Timestamps COWABUNGA! It’s Episode 20 of Wise Eats! (0:00) Check out YouTube to see my massive Teenage Mutant Ninja Turtle figure collection (0:10) Wise-Eats.com/Coaching Looking for my first client! (1:00) Check out my 5-minute ab workout at Wise-Eats.com/AbBlaster (1:10) New healthy recipe videos! Piledriver Protein Pudding & Sharpshooter Breakfast Salad! (1:20) Sign up for my free newsletter at com (1:50) Coming up on today’s episode: GOAL SETTING (2:10) The importance of goal setting and its role in my life (2:30) How journaling helped me lose 90lbs back in 2009 (2:45) My journaling process and how it has evolved over the years (2:45) Journaling gratitude and goals EVERY DAY (3:20) Why I’m sharing my goal setting tactics (4:10) 8 Tips for Setting Goals - #1: Decide where you want to be (5:00) Begin with the end in mind! Seven Habits of Highly Effective People (5:20) #2: Align Your Values (5:30) #3: Identify Your Why (5:50) #4: Set SMART Goals (6:10) #5: Devote time to set your goals and write them down (6:25) #6: Think Big! (6:50) #7: Track and re-evaluate your goals (7:05) #8: Celebrate your wins (7:20) The impact that my health has had on goal setting (7:30) Here are the goals I accomplished in 2019 (8:50) Read seven books and listened to two others. Find out which ones! (9:10) Got in the best shape of my life in 2019 (10:00) Started doing ice baths. Shout out to Kyle Kingsbury, Wim Hof, and the Goop Lab on Netflix (10:15) My average calories, workout time, and steps for 2019 (10:45) The new sleep habits we implemented in 2019 (11:10) Other accomplishments in 2019: Master’s Degree, Finances, Motorcycle, Wise Eats & More (11:30) My Goals for 2020 (12:20) 1) Meditate Daily (12:25) 2) Become a Certified Personal Trainer (12:40) 3) Read 24 Books (13:00) 4) Get down to around 180lbs. Getting shredded for spring! (13:15) 5) Quit drinking permanently (13:30) 6) Complete MAPS HIIT and focus on mobility at least two days per week (14:15) 7) Be the best friend, husband, co-worker, and possibly father I can be (14:50) Why my goals aren’t as big as they could be…yet. (15:00) How I let my poor health get in the way of setting and accomplishing goals in the past! (15:15) Leave a comment on the YouTube video or email wiseeatspodcast@gmail.com with your goals for 2020 (15:45) Wise-Eats.com/Episode20 for show notes, pictures, transcript, and more!   Website Link: Wise-Eats.com/Episode20 YouTube Video: https://youtu.be/QG5OVxwJRxQ Podcast Webpage: Wise-Eats.com/Podcast Questions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook: WiseEatsPodcast   Recipes Mentioned in This Episode: Sharpshooter Breakfast Salad: Wise-Eats.com/Sharpshooter Ab Blaster 5-min Ab Workout: Wise-Eats.com/AbBlaster Piledriver Protein Pudding: Wise-Eats.com/Piledriver Complete Recipe List: Wise-Eats.com/Recipes   Articles/Brands/Products Mentioned in This Episode: Wise-Eats.com/Coaching Bigger, Leaner, Stronger by Mike Matthews Beyond Bigger, Leaner, Stronger by Mike Matthews The Little Black Book of Workout Motivation by Mike Matthews Girl, Wash Your Face by Rachel Hollis Power of Now – Eckhart Tolle The Richest Man in Babylon – George S. Clason Influence (Audiobook) – Robert Cialdini The Seven Habits of Highly Effective People by Stephen Covey Biggest Lie in Christianity – Matthew Kelly The One Thing – Gary Keller and Jay Papasan The Goop Lab - Netflix   Movie Clips Teenage Mutant Ninja Turtles: Season 1 (1987) Chappelle’s Show: Season 2, Episode 4 Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

Going from Bones to Bulk with Bryan Parady (Wise Eats Podcast Episode #19) Our guest in Episode 19 is Bryan Parady, creator of BonesToBulk.com. He has an incredible story of going from “skin and bones” to muscular and fit. We dish up exactly what inspired him to take control of his health and eventually launch Bones to Bulk along with plenty of other diet/fitness tips!   Episode Timestamps Intro! Happy New Year! My New My New Year’s Resolutions of Meditation & Fat Loss (0:20) Headspace Meditation App (0:45) Today’s Guest: Bryan Parady, Creator of BonesToBulk.com (1:40) Check out BonestoBulk.com for a fitness info, motivation, and a great podcast! (2:00) Wise-Eats.com for fat loss, muscle building, healthy recipes, workout programs (2:20) Interview Begins and Discussing the Bones to Bulk Podcast (2:50) How Bryan first became interested in health/fitness and how it led to Bones to Bulk (3:50) How the Rocky movies inspired him to get fit (4:10) How the backstory of Bones to Bulk compares to Wise Eats (5:30) Bryan’s background as a personal trainer (6:50) How many clients he’s trained (7:30) The biggest mistake among fitness clients (7:55) Advice for aspiring Certified Personal Trainers (8:40) One piece of advice he gives to fitness beginners most often (10:05) One piece of advice he gives to intermediate/advanced most often (11:10) Discussion of the “squeeze method” and how it helps your form & intensity (12:40) Why constantly focusing on lifting heavier weight is wrong (14:00) Bryan’s currently training regimen (15:00) Bryan’s current fitness goals (15:50) How Bryan’s improving his health in 2020 by listening to his body (17:10) What is his WHY for Bones To Bulk (18:20) Being an example to others and to his kids (19:00) How he balances a full-time job with his business, podcast, kids, etc. (20:05) The importance of teamwork in building a business (20:30) Bryan’s weekly meeting with his wife where they work on their businesses (20:55) Bryan’s daily routine (21:55) What a normal diet day looks like for him (24:00) QUICK BITES (26:30) Single biggest factor holding Bryan back from starting his healthy lifestyle? (26:35) Favorite exercise routine/program? (26:55) Favorite specific lift? (27:30) Favorite muscle-building recipe? (27:55) Favorite UN-wise choice? (28:45) Favorite recipe for success (29:05) One food in your kitchen you can’t live without? (29:55) One utensil in your kitchen you can’t live without? (30:15) Favorite source of inspiration? Gary Vaynerchuk (30:40) Bryan recommends the book “Mud, Sweat and Tears” by Bear Grylls (31:20) Favorite thing to listen to when you work out? (31:40) One song you refuse to take off your playlist? (32:30) Healthy food he recommends to clients most often: Quinoa (33:10) One last piece of advice for listeners looking to make a change? (34:15) What is your New Year’s Resolution for 2020? (35:10) Bryan going vegan for the month of January! (36:10) Final thoughts (37:35) Contact Bones to Bulk via Instagram @bonestobulk and BonestoBulk.com (37:45) Bryan says goodbye: YOU’VE GOT THIS! (38:20) Have an amazing 2020 and make wise choices! (38:50) Go to Wise-Eats.com/Episode19 for the show notes, YouTube video, recipes, pictures, and more!   Website Link: Wise-Eats.com/Episode19 YouTube Video: https://youtu.be/SWbKkRlkPos Podcast Webpage: Wise-Eats.com/Podcast Questions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook.com/wiseeatspodcast   Recipes Mentioned in This Episode: Complete Recipe List: Wise-Eats.com/Recipes   Articles/Brands/Products Mentioned in This Episode: T-Fal Pans Mud, Sweat and Tears by Bear Grylls Bryan’s Favorite Bands: Imagine Dragons, Red, Skillet, Icon for Hire Army of the Pharaohs – Spaz Out Gary Vaynerchuk Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and hopefully shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

Weight Loss, Saying No & Weight Lifting with Mrs. Wise Eats (Wise Eats Podcast Episode #18) In Episode 18, we’re dishing up our first ever interview! My wife, Giovannina, joins the show to share her 39lb weight loss experience and many lessons she learned along the way.   Episode Timestamps Intro! Merry Christmas everyone! (0:00) Wise-Eats.com/Coaching (2:30) Introducing “Mrs. Wise Eats”, my wife, Giovannina (2:50) How she lost 39lbs and how long it took (3:20) The biggest factor leading to her weight loss: Learning how to say no (3:45) Why she prefers weight lifting and walking over cardio nowadays (2:45) Gio’s 9-year struggle with sustaining weight loss and why this time it’s different (5:30) Her history with crash diets, fad diets, and Whole 30 (5:50) The chicken and broccoli diet is not the answer! (7:20) Why she no longer uses restrictive diets to lose weight (7:50) The importance of sleep and reducing stress (8:30) Why reducing stress was her biggest factor for losing weight (9:10) Reducing stress through cannabis and saying no (9:40) Taking care of yourself first and being selfish about it (10:10) The impact that weight lifting has had on her fitness (11:05) Her new favorite form of exercise and flexibility of working out at home (12:00) Doing deadlifts in the driveway and the power of leading by example! (12:15) The results from weight lifting are amazing and it’s more fun than cardio! (13:00) How often Gio lifts weights and how she incorporates cardio (13:40) Why physical changes from building muscle has become a huge source of inspiration (14:30) When did health and fitness first become important? (14:50) Have you found a lifestyle/regimen that you feel will be sustainable? (15:35) Her current fitness goals and a John Cena Christmas blurb (16:10) #GOALS Gio wants to deadlift 200 in 2020 and how much she can lift right now (16:15) Making gains! Tracking workouts and getting stronger (16:30) Will Ferrell Elf blurb (17:15) Biggest motivating factors for transformation: Pregnancy, being your best self, beating genetics (17:20) You are in control of your health! (17:50) Lessons learned from Rachel Hollis: Don’t break promises to yourself (18:30) Randy Orton Christmas wrestling blurb: HO-HO-HO! (20:10) How her brother’s struggle with drugs motivated her to improve her health (20:10) Scrooged blurb: Getting greedy for the Christmas miracle! (20:45) How measuring food for her cannabis plants inspired her to change her diet (20:55) Scrooged blurb: It’s time to party! (21:45) Quick Bites: Rapid fire questions! (21:55) Her favorite form of exercise and favorite specific lift? (22:00) Favorite music to work out to? (22:25) Current exercise routine/program? (22:55) Favorite Wise Eats recipe? (24:10) Favorite Un-Wise Choice? Wally’s Custard! (24:40) One healthy food in our kitchen you can’t live without? (24:55) Golden retriever blurb: Our dog Cohen sharing apples (25:15) Something you love diet-wise now that you never thought you would? (25:15) Sharpshooter Breakfast Salad shout out. Awesome recipe! (25:45) Her favorite source of inspiration & Rachel Hollis’ Girl Wash Your Face (26:00) What do you want for Christmas? (26:30) Stone Cold Steve Austin stuns Santa! (26:55) Favorite Christmas song? (27:00) Favorite Christmas movie? Another Elf blurb (27:05) Favorite thing about Christmas? Lights & Starbucks! (27:30) Chinese food around Christmas time? (28:10) Closing thoughts & Gio thanks Wes for being an example (28:30) Contact Gio via Instagram @wisegalsgrow or @wise.wifey (29:10) Go to Wise-Eats.com/Episode18 for the show notes, YouTube video, recipes, pictures, and more (29:20) MERRY CHRISTMAS AND MAKE WISE CHOICES! (29:45) BLOOPER REEL (30:00)   Website Link: Wise-Eats.com/Episode18 YouTube Video: https://youtu.be/47qUPca_RN0 Podcast Webpage: Wise-Eats.com/Podcast Questions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook: com/wiseeatspodcast   Recipes Mentioned in This Episode: Sharpshooter Breakfast Salad: Wise-Eats.com/Sharpshooter Complete Recipe List: Wise-Eats.com/Recipes   Articles/Brands/Products Mentioned in This Episode: Wise-Eats.com/Coaching Wally’s Custard Thinner, Leaner, Stronger by Mike Matthews Girl, Wash Your Face by Rachel Hollis Starbucks   Movie Clips Christmas chaos: WWE Top 10, Dec. 25, 2017 End speech from Scrooged Elf movie clips Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and hopefully shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Episode 17, we’re dishing up some fun facts/history about Thanksgiving, diving into the Fat Guy Files for Thanksgiving 2009, and offering some tips to keep your health on track over the holiday! In this episode:   Fun Facts about Thanksgiving The Fat Guy Files: Thanksgiving 2009 Tips to Stay on Track This Holiday Season And much more!   It’s a GOBBLE GOBBLE edition of Wise Eats! Enjoy and make wise choices.   Episode Timestamps Greens, Beans, Potatoes, Tomatoes Song Blurb (0:10) Welcome to a special GOBBLE GOBBLE edition of Wise Eats! (00:30) Stand-Up Comedy Blurb (00:50) What Thanksgiving means to me (1:00) How America ranks Thanksgiving among other holidays (1:20) A time to be thankful for all the wonderful things we have in life (1:30) Saturday Night Live Thanksgiving Skit Blurb DA BEARS (2:00) History and fun facts about Thanksgiving (2:00) The original Thanksgiving celebration (2:10) How many Americans will eat turkey this Thanksgiving? (2:30) Thanksgiving Dish Rankings! (2:40) How many pumpkin pies will be eaten this Thanksgiving? (3:00) Dwayne “The Rock” Johnson has a special type of pie! (3:10) YOU NAME IT! Video Clip (3:25) Abraham Lincoln declares Thanksgiving a National Holiday (3:30) George Washington (3:40) Thomas Jefferson hated Thanksgiving! (3:50) Franklin Roosevelt Changes the Date of Thanksgiving! (4:05) Canada also celebrates Thanksgiving! (4:30) Bean Video Clip (4:40) The White House pardons a turkey every Thanksgiving! (4:50) The staggering number of turkeys that will be consumed on Thanksgiving and Christmas this year (5:00) Funny note about the gobble sound a turkey makes (5:15) Turkey Gobble Video Clip (5:30) Thanksgiving Football! It’s history and the only two teams that play every Thanksgiving (5:35) Will the Detroit Lions EVER be a good football team? (5:50) Bill Swerski’s Thanksgiving Heritage SNL Clip (6:25) Christmas Music: My Confession (6:30) The history of the Jingle Bells Christmas song(7:15) The Fat Guy Files – Thanksgiving 2009 (7:30) My exact diet journal entry from 10 years ago, with every meal in its gory detail (7:40) Cheerios, Chicken Alfredo, Apple Pie, Fruit Loops, Total Cereal, Smart Ones Dessert (8:00) Lemon Chicken, McDonald’s, Crab Rangoons, Chicago Style Pizza, Double Cheeseburger, Pumpkin Cheesecake, Angus Burger, Taco Bell, Chinese Food, Alcohol Binge, Egg Rolls, No Bake Cheesecake (9:00) He’s Just Having a Heart Attack! Video Clip (10:20) How I went from being the worst of the worst health-wise to today: A comparison (10:45) Smackdown WWE Thanksgiving The New Day Video Clip (11:50) 10 Tips to help you stay on track this Thanksgiving! (12:00) Tip# 1: Benefits of Walking (12:10) Tip# 2: Lifting Weights (12:50) Tip# 3: Get Good Sleep (13:10) Psycho Kid Ruins Thanksgiving Video Clip (13:15) Tip# 4: Reduce Stress (13:20) Danny Villalpando Thanksgiving Joke (13:50) Tip# 5: Don’t Skip Breakfast Tip# 6: Bring a healthy dish to pass (14:30) Recipe of the Week: Bastard Biker Banana Bread (14:40) Tip# 7: Pick protein/veggies over fats and avoid snacking (15:35) Tip# 8: Eat slowly and thoughtfully (16:10) SNL Video Clip Remember to chew those pork chops! (16:40) Tip# 9: Stay Hydrated (16:45) Will Ferrell SNL Video Clip: Share something we’re thankful for (17:15) Tip# 10: Avoid liquid calories + holiday drinking statistics (17:20) Another Thanksgiving stand-up comedy clip (18:10) Bonus Tip: Enjoy the Holiday! Don’t obsess like I used to (18:15) Wise-Eats.com/Episode17 for the show notes, YouTube video, recipes, pictures, and more (19:215) The Following Announcement YouTube Show – Season Finale 7: Tombstoned (19:25) Tombstone Movie Parody starring yours truly (19:40) Don’t miss the next episode where I’ll be conducting my first ever interview! (20:00) Please like, subscribe, comment (20:20) com for my free newsletter and Wise Eats Approved Foods List (20:30) Jingle Bells BLOOPER REEL (20:40)   Website Link: Wise-Eats.com/Episode17 YouTube Video: https://youtu.be/yJjdKLGeuvU Podcast Webpage: Wise-Eats.com/Podcast Questions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook: com/wiseeatspodcast   Recipes Mentioned in This Episode: Bastard Biker Banana Bread: Wise-Eats.com/BananaBread Complete Recipe List: Wise-Eats.com/Recipes   Articles/Brands/Products Mentioned in This Episode: 9 Fun Facts About Thanksgiving Quirky Thanksgiving Trivia Facts to Impress Your Friends this Holiday 15 Thanksgiving Fun Facts You'll Want To Share On Turkey Day 2019 Thanksgiving Fun Facts – Infographic with 61 Facts The Detroit Lions always play on Thanksgiving — here are 12 other things you might not have known about the holiday 20 Ways to Stay Fit and Healthy This Thanksgiving 9 Tips for a Healthy Thanksgiving Smart Ones Dessert Civilized Caveman Banana Bread The Following Announcement YouTube Show   Movie Clips DJ Suede The Remix God ft Pastor Shirley Caesar - You Name It! #UNAMEITCHALLENGE Greens, Beans, Potatoes, Tomatoes Song! Funniest Thanksgiving bit ever Bill Swerski's Super Fans: Thanksgiving - SNL Try Not To Laugh – Thanksgiving – Laugh Factory Stand Up Comedy First Thanksgiving - SNL Danny Villalpando Tells Jokes about Thanksgiving Psycho Kid Ruins Thanksgiving The Christmas Turkey: Mr. Bean The New Day vs. The Bar & Big Show - Thanksgiving Feast Fight- SmackDown LIVE, Nov. 20, 2018 Thanksgiving Stand-Up Comedy John Caponera Funny Turkeys gobbling and making funny sounds, Have a Laugh -) Funniest Gobbling Turkey Video Compilation November 2016 - Funny Pet Videos Canada National Anthem (Instrumental) United States of America National Anthem (Instrumental) Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and hopefully shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Episode 16, I review my recent experience with the Dolce Diet Certification in Belmar, New Jersey. Here’s what we’re dishing up:   Dolce Diet Certification Review and Biggest Takeaways Just Say NOvember Fitness Challenge Why I’m Giving Up Protein Powders This Day in Diet History – November 2019 My Dermatologist Says NO LIFTING for 2 Weeks! Word to the Wise: Reading YOUR Comments/E-Mails Recipe of the Week: Sharpshooter Breakfast Salad And much more!   It’s a Dolce Diet Approved edition of Wise Eats! Enjoy and make wise choices.   Episode Timestamps Mike Dolce Blurb: Eat Really Well Throughout the Day! DON’T DIET (0:00) I hope everyone had a good Halloween! My Beetlejuice Wig…Coming up on today's episode…(00:15) Our Halloween shopping experience with Costco & Trader Joe’s (1:00) Dolce Diet Certification & Nutrition Conference Blurb (2:00) My recent experience with the Dolce Diet Certification and Nutrition Conference! (02:15) My thoughts on the east coast/Belmar, NJ (2:15) My history with Mike Dolce and what the Dolce Diet is (2:30) Dolce is proud of me! (3:30) How the Dolce Diet Certification course was run (3:30) Size of the class and types of individuals who took part (4:00) Mike Dolce says THIS IS THE MONEY SHOT (4:30) What the Dolce Diet principles are! (4:40) Running down the 10 Dolce Diet Principles (5:00) Simple but effective things that you need to do to change your life! (6:00) Stick to the basics and you will achieve your goals & Wisdom blurb from Dolce (6:00) Biggest Takeaway #1: Goal Setting (6:30) Dolce’s 5F’s: Fitness, Family, Finance, Future, For Me (6:45) How I use goal setting and journaling (7:00) How the DDC changed this for my wife and I (7:20) Dolce Blurb about Goal Setting between husband and wife (8:00) Biggest Takeaway #2: The Power of Networking (8:10) I feel really good today and have really good energy! DOLCE (8:40) Biggest Takeaway #3: The Importance of Integrity (8:45) Dolce says DON’T BE A D—KHEAD! (9:10) My feelings walking away from the event (9:15) Dolce says see yourself as the God that you really are! (9:45) I’m officially a Dolce Diet Certified Coach! What This Means (9:55) I want to help you change your life (10:30) If you’re ready to improve your health or physique, message me at wiseeatspodcast@gmail.com or @weswisefitness (10:45) 8-Week Personalized Diet Program (11:00) “When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need” (11:15) Just Say NOOOvember Fitness Challenge! (11:30) Why I’m giving up protein powder for the month of November (12:00) How I’ve replaced protein powder in my diet (12:30) Not missing protein powder at all! (12:45) Why I’m consuming too much protein (and you may be too!) (13:00) What I’m probably going to give up in the month of December (13:30) Dolce says maybe you should try it his way just for a week! (13:50) This Day in Diet History: My Diet, Fitness Goals for November 2019 (14:00) My current workout program: MAPS Anabolic (14:20) Why a recent visit to the dermatologist left me unable to lift heavy for two weeks (14:30) What I’m doing instead of lifting weights…for now (16:00) My lean bulking plan for December (16:40) My exact diet from this day in November 2019 (17:00) My version of Mike Dolce’s breakfast bowl (17:10) Meals, macros, and workouts available at Wise-Eats.com/Episode16 (18:00) Word to the Wise: Responding to YOUR questions, comments from social media (18:10) Instagram shout outs to @crittyroc13 @ja_jib11 @1jess2bob & @this_show (18:20) YouTube shout outs to Angel Poblano & Misteredit1 (19:25) Coconut Oil Chocolate Recipe Wise-Eats.com/Coco (19:50) HBK Shawn Michaels Sweet Chin Music Blurb (20:10) Recipe of the Week: Sharpshooter Breakfast Salad (20:25) Season 7 Premiere of The Following Announcement: The Automator (20:35) Salads for breakfast: The only pre-workout you need! (21:00) Get real foods in wide variety over at Wise-Eats.com/Recipes (22:00) Another Dolce blurb about feeling energized (20:10) Thanks for listening to a Dolce Diet Certified Edition of Wise Eats! (22:15) Please like, subscribe, comment (22:00) Head over to Wise-Eats.com/Episode16 for the show notes, YouTube video, recipes, pictures, and more (22:00) com for my free newsletter and Wise Eats Approved Foods List (23:00) BLOOPER REEL (22:50)   Website Link: Wise-Eats.com/Episode16 YouTube Video:  https://youtu.be/lGzJJ8MSszI Audio Only Link: http://traffic.libsyn.com/wiseeats/Wise_Eats_Episode_16.mp3 Podcast Webpage: Wise-Eats.com/Podcast Questions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook: com/wiseeatspodcast   Recipes Mentioned in This Episode: Clothesline Coco Cups: http://wise-eats.com/coco/ Greek Yogurt Madness: Wise-Eats.com/Madness/ Wise Eats Energy Bowl: Wise-Eats.com/EnergyBowl Complete Recipe List: Wise-Eats.com/Recipes   Brands/Products Mentioned in This Episode: The Dolce Diet Legion Athletics Stay Gold Cafe Wise Eats Halloween Spooktacular Episode 15 The Following Announcement Season 7, Episode 1: The Automator   Movie Clips: All Dolce clips come courtesy of the official Dolce Diet YouTube Channel. Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show, MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and hopefully shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In a special Halloween edition of Wise Eats, we celebrate one of my favorite holidays in style! In this episode:   Why I love Halloween Why are scary movies so appealing? My top 10 favorite horror movies History and fun facts about Halloween Fat Guy Files: Analyzing my diet from Halloween 2010 Top 10 Halloween candies A delicious, healthy recipe that replaces sugary Halloween candy! A scary story that will chill your bones!   All that and much more with some help from my co-hosts Michael Myers, Freddy Krueger, Jason Voorhees, Leatherface, the Cryptkeeper, and more!   Episode Timestamps Intro: Welcome to a special Halloween edition of Wise Eats! Head over to Wise-Eats.com/Episode15 for show notes, pictures, videos, and more! Contact me with questions at wiseeatspodcast@gmail.com and Instagram @weswisefitness. (00:00) Some history and 10 fun facts about Halloween and the Cryptkeeper wishes you bad health (1:00) The origins of Halloween (1:20) Where Halloween ranks among other holidays in terms of revenue (1:45) The largest Halloween party in the United States. The Cryptkeeper loves to party too! (2:00) All kinds of fun facts about pumpkins: Is it a fruit or vegetable? Largest pumpkin, fastest carving, which state has the pumpkin as its state fruit? Record for most lit pumpkins (2:20) Most popular costumes among kids, adults, and dogs (3:00) The meaning of the word “witch” (3:15) What Halloween meant to me as a kid and a Friday the 13th blurb (3:25) Why I still love Halloween (4:00) One of my favorite aspects of Halloween: SCARY MOVIES (4:10) My massive horror movie figure collection! (4:30) Why do we love horror movies so much? A moment of introspection (5:00) Why we love horror movies according to ScienceNordic.com (5:30) My thoughts on why scary movies are so appealing (6:00) My top 10 favorite horror movies (7:15) #1 - Halloween 4 and the history behind the Halloween mask (7:40) #2 - Texas Chainsaw Massacre (8:15) #3 - Nightmare on Elm Street 3: Dream Warriors (8:40) #4 - Return of the Living Dead (9:00) #5 - Evil Dead (9:10) #6 - Friday the 13th Part VI: Jason Lives (9:25) #7 - Lost Boys (9:40) #8 - Creepshow 2 (9:50) #9 - Body Bags (10:05) #10 – Scream (10:15) Go to Wise-Eats.com/ScaryMovies for the rest of my Top 25 Horror (10:30) Fat Guy Giles: Halloween 2010 (10:40) My exact diet and lifestyle habits back in Halloween 2010 (11:00) Costume parties and junk food! (11:30) Today’s diet will be made available at Wise-Eats.com/Episode15 (12:00) Why I won’t be eating any candy this Halloween and what I WILL be doing instead (12:30) Top 10 most popular Halloween candies according to CandyStore.com (13:00) How many calories the average bag of Halloween candy contains (14:10) Recipe of the Week: Wise Eats Coconut Oil Chocolates / Clothesline Coco Cups (14:20) Homemade chocolate candies make with wise choices! Wise-Eats.com/Coco (14:40) The Following Announcement is back with Season 7! New episodes every Saturday over at TFAShow.com (15:30) New recipes coming: Piledriver Pudding and Sharpshooter Breakfast Salad (15:30) JUST DELICIOUS: A scary story from “Scary Stories to Tell in the Dark” (16:00) Happy Halloween! Thanks for watching, listening and subscribing! (18:30) BLOOPER REEL (19:00)   Website Link: Wise-Eats.com/Episode15 YouTube Video:  https://youtu.be/f6G0-MWXlgg  Podcast Webpage: Wise-Eats.com/Podcast Questions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook: com/wiseeatspodcast   Recipes Mentioned in This Episode: Fully Charged Chocolate Smoothie: Wise-Eats.com/FullyCharged/ Greek Yogurt Madness: Wise-Eats.com/Madness/ Coconut Oil Chocolates: Wise-Eats.com/Coco Complete Recipe List: Wise-Eats.com/Recipes   Brands/Products/Articles Mentioned in This Episode: Science Nordic Article: Why Horror is So Popular Psychology Today Article: Why Are There Horror Movies? Halloween Fun Facts from Goodhousekeeping.com Halloween Fun Facts from FactRetriever.com Wise Eats Top 25 Favorite Horror Movies   Movie Clips: Tales from the Crypt, Halloween 4, Nightmare on Elm Street 3, Return of the Living Dead, Friday the 13th Part VI, Friday the 13th Part VII, Nightmare on Elm Street 5, Drag Me to Hell, Evil Dead (Remake), Scream, Texas Chainsaw Massacre, Body Bags Special Thanks To: Darin Roberts aka Misteredit1 on YouTube, DoeringDesign.com, and MGSignsDesign.com   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices! HAPPY HALLOWEEN

In Episode 14, we talked some health, fitness, and current events. Among the topics discussed:   Finally graduating with Master’s degree from Walsh College Dolce Diet Certification October 25-27 My initial thoughts on the MAPS Anabolic workout program Fat Guy Files: October 2009 vs October 2019 Ice Baths/Cold Showers and their benefits The story behind the injured squirrel in my backyard   All that and much more with some help from my friends Mike Dolce, Dave Chappelle, and Dave Ramsey!   Episode Timestamps Intro: Head over to Wise-Eats.com for every episode of the podcast including the youtube videos, recipes, workouts, fitness tips, and more! Contact me with questions at wiseeatspodcast@gmail.com and Instagram @weswisefitness. (00:00) Hilarious blurb from the Mike Dolce Show 01:15) Episode 14! Summer is over, but that doesn’t mean we can’t still have a good time. (1:20) Plans for after college and Dave Ramsey’s blurb about education (2:00) Taking my knowledge of health & fitness to the next level with the DOLCE DIET CERTIFICATION (2:15) How I found Mike Dolce and The Dolce Diet (2:30) Healing my body with REAL FOOD (3:00) Simple philosophies that will change your life (3:30) Mike Dolce blurb. SIMPLE BUT EFFECTIVE (4:20) Dolce Diet has helped me and it can help you too (4:30) My current workout program: MAPS ANABOLIC. Initial thoughts on the program (4:50) Comparing Mike Matthews’ Bigger, Leaner, Stronger to MAPS Anabolic (5:20) Love the Mind Pump Podcast (6:20) New recipes coming for Wise Eats! Piledriver Protein Pudding and the Sharpshooter Breakfast Salad. Those will be out soon on The Following Announcement YouTube show (6:25) Fat Guy Files: October 2009 vs October 2019 (7:00) My exact diet from October 2009…NOT GOOD (7:45) Chocolate Shake Recipe Wise-Eats.com/fullycharged (8:15) How I lost weight while still partying and eating junk food. DON’T DO WHAT I DID (8:35) Eat good, healthy, clean food all through the day! (9:30) My exact diet in 2019, much better than 10 years ago! (9:45) Thanks for the help Dave Chappelle! (9:50) Mega Power Potatoes, Favorite Spices, Olde Thompson Everything Bagel Seasoning Wise-Eats.com/MegaPowers (9:55) Mike Dolce wants to make you breakfast! (10:50) One of my favorite snacks/pre-workout: FROZEN FRUIT (11:00) Post-Workout Shake & Wise-Eats.com/MuscleMilk (11:30) Dinner: My 3rd Salad of the Day! Salads are a GAME CHANGER (11:55) “MMM…CHICKEN” Viral Video (12:25) Dessert time! Greek Yogurt, Frozen Mango, Legion Athletics Casein Protein. One of my very favorite healthy desserts (12:30) My exact macros for the day. Nailed my targets for current weight loss goal! (12:55) I love carbs and another hilarious blurb from Mike Dolce (13:00) Diet and exercise are NON-NEGOTIABLE (13:10) Ice Baths: My experience and their benefits. Horse trough baths 4-life! And a Joe Rogan Experience blurb (14:00) Can’t deal with ice baths? Try a cold shower instead and another Rogan blurb (15:45) I found an injured squirrel in my back yard tonight. Here’s the story (16:15) Why I fetch with my Boston Terrier and Golden Retriever in the front yard (16:35) Raise your hand if you’re an unconditional animal lover. My hand is raised! (17:10) Getting help from my wife, neighbors, and even the POLICE. Remind me of the Half Baked movie (17:20) I have 3 options for dealing with this squirrel (18:15) What ultimately happened to the squirrel (18:40) Thankful I didn’t have to kill the squirrel and now he’s out there making wise choices! (19:30) Please like, subscribe, comment (19:45) Head over to Wise-Eats.com/Episode14 for the show notes, YouTube video, recipes, pictures, and more, WiseChoiceNation.com for my free newsletter and Wise Eats Approved Foods List (19:45) BLOOPER REEL (20:15)   Website Link: Wise-Eats.com/Episode14 YouTube Video:  https://youtu.be/gISRq7Zjges Audio Only Link:   Podcast Webpage: Wise-Eats.com/Podcast Questions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook: com/wiseeatspodcast   Recipes Mentioned in This Episode: “Muscle Milk”: Wise-Eats.com/MuscleMilk Chokeslam Chicken Salad: Wise-Eats.com/Chokeslam Greek Yogurt Madness: Wise-Eats.com/Madness/ Mega Power Potatoes: Wise-Eats.com/MegaPowers Complete Recipe List: Wise-Eats.com/Recipes   Brands/Products Mentioned in This Episode: The Dolce Diet Legion Athletics Mike Matthews’ Bigger, Leaner, Stronger Mind Pump Podcast MAPS Anabolic Workout Program Olde Thompson Everything Bagel Seasoning   Movie Clips: Half Baked, Up, The Mike Dolce Show, The Joe Rogan Experience, “My New Haircut” YouTube Video, “Mmm, Chicken” Viral Video, Squirrels Movie Special Thanks To: Darin Roberts aka Misteredit1 on YouTube, DoeringDesign.com, and MGSignsDesign.com   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Part 2 of the Wise Eats Diet Plan (Episode #13), we’re gettin’ in the kitchen and making wise decisions! Talking macros, cooking, supplements, and my personal daily diet routine for optimum performance. Among the topics discussed:   Macros: The Best Sources of Proteins, Fats, and Carbs Cooking Tips Ketogenic Diet Supplements A Day in the Life of Wise Eats: My daily diet routine Seven Quick Diet Tips!   All that and much more with some help from my friends Post Malone, Hulk Hogan, Mike Dolce, Willy Wonka, and the “My New Haircut” YouTube guy.   Episode Timestamps Intro: Sign up for my free newsletter at WiseChoiceNation.com and instantly receive the Wise Eats Approved Foods and Grocery List! (00:00) Part 2 of the Wise Eats Diet Plan! We’ll be talking macros, keto, cooking, supplements, and a day in the diet life of Wise Eats (00:55) Macronutrients: How much of each you need and the best sources (2:00) My current weight, activity level, and macro requirements for maintaining, gaining, and losing weight (2:30) How macronutrient calculators can help you out (3:20) My take on the ketogenic diet: Is it right for you? (4:00) Focus on the fundamentals in order to optimize your health! (5:25) Hashtag I EAT CARBS! Shout out to the Mike Dolce Show. One of my all-time favorite fitness/nutrition experts (5:55) Protein: Best Sources & Recommended amounts (6:00) Shout out to the “My New Haircut” video on YouTube. Maybe the most BRO video ever made. Still makes me laugh (6:25) Favorite sources of protein and why I stopped eating Tofu (6:30) Whey Protein Isolate and why I love it (6:45) Dietary Fat: Very healthy but be careful! Best sources (7:10) Balancing macros to achieve your fitness goals faster (7:40) How much fat, protein, and carbohydrate I have each day (8:30) Cooking Tips! Why we got rid of our microwave (8:50) Cold Lunch? YES (9:10) High temperature cooking / Favorite cooking oils (9:15) Batch cooking to make meal prep a breeze (9:50) Why meal prep is so important & some recipe suggestions (10:45) Supplements! Why you DON’T NEED THEM (11:10) The supplements I use: Whey Protein Isolate, Pea Protein, Casein Protein. Legion Athletics, Naked Brand (11:55) Why I use Creatine and benefits (12:30) Favorite pre-workouts! COFFEE (12:45) Legion Athletics Pulse (13:10) Multivitamins, Fish Oil, Vitamin D (13:45) Canned sardines for your fish oil needs! (14:00) A Day in the Life of Wise Eats: My daily diet routine (14:15) Pre-Breakfast Wise-Eats.com/Coffee (14:45) My Typical Breakfasts (15:00) Willy Wonka says YOU LOSE! GOOD DAY SIR! (15:40) Lunch/Dinner: Favorite salad toppings and dressings (15:45) Post Malone joins the show, sort of… (16:45) Salads are your ONE WAY TICKET to better health (17:15) Favorite side dishes & Wise-Eats.com/Recipes (17:40) Favorite healthy DESSERT…yummy! (17:50) Words of encouragement from my hero…THE IMMORTAL HULK HOGAN (18:50) Seven Quick Diet Tips: #1: Don’t overhaul your diet (19:00) Tip #2: Stay hydrated (19:25) Tip #3: Count calories and/or start a diet journal…GAME CHANGER (19:50) Tip #4: Avoid buying foods you tend to overeat…DATES & PEANUT BUTTER (20:15) Tip #5: Visualize your fitness goals (21:10) Tip #6: Find some consistency (21:30) Tip #7: It’s never too late to get started! (21:50) How my Dad cured his diabetes (22:00) Change is possible no matter what your age, weight, or fitness level is (22:30) Closing: Take ONE THING from this episode to improve your health (23:00) Please like, subscribe, comment (23:15) Head over to Wise-Eats.com/Episode13 for the show notes, YouTube video, recipes, pictures, and more (23:30) com for my free newsletter and Wise Eats Approved Foods List (23:45) BLOOPER REEL (24:20)   Website Link: Wise-Eats.com/Episode13 YouTube Video:  https://youtu.be/mA5y4QwD29M Audio Only Link:   Podcast Webpage: Wise-Eats.com/Podcast Questions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook: com/wiseeatspodcast   Recipes Mentioned in This Episode: Chicken Wise Rice: Wise-Eats.com/Rice Clothesline Coco Cups: http://wise-eats.com/coco/ Bastard Biker Banana Bread: http://wise-eats.com/bananabread/ “Muscle Milk”: Wise-Eats.com/MuscleMilk Chokeslam Chicken Salad: Wise-Eats.com/Chokeslam Greek Yogurt Madness: Wise-Eats.com/Madness/ Complete Recipe List: Wise-Eats.com/Recipes   Brands/Products Mentioned in This Episode: The Dolce Diet Legion Athletics Naked Protein   Movie Clips: “My New Haircut”, Post Malone on Jimmy Fallon, Hulk Hogan Training Mean Gene Okerlund, Willy Wonka & The Chocolate Factory Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com Podcast Logo Thank You’s: Mike Guertin (MGSignsDesign.com) & Darin Roberts   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Episode 12, we’re diving deep into diet philosophy and exactly the types of foods you should be eating to lose body fat, build lean muscle, and optimize your life. This is Part 1 of the Wise Eats Diet Plan. Among the topics discussed: The Wise Eats Diet Philosophy My Personal Diet History & Relationship with Food The Foods We ALL Should Be Eating & Avoiding Best Sources of Carbohydrates Grocery Shopping Tips & Tricks Importance of Hydration   Episode Timestamps Intro: What you can expect out of the Wise Eats Diet Plan. (00:30) Bring it back to the diet basics. Forget all the garbage, lies, and nonsense out there. Become the best version of yourself. (02:30) Wise Choice Nation: Subscribe to my free newsletter at com. When you do, you’ll instantly receive a welcome e-mail containing the full list of Wise Eats Approved Foods, Drinks, and Supplements. Building your diet based on these real foods will help you lose weight, build muscle, increase energy, fight depression, prevent disease, and feel amazing. (3:55) The Wise Eats Diet Philosophy. (4:30) Why your entire existence is defined by the things you’re putting in your body. (5:00) What is real food? (5:30) My diet history: Junk food, deep fried food was LIFE. Burger King, pizza, fry daddy, fried foods galore. Gordon’s Food Service, Bosco Sticks. (6:30) The fitness website that changed my outlook on fitness/nutrition. (7:30) The foods we should ALL be consuming on a regular basis. (8:30) Health benefits of vegetables and some of my favorites. (9:15) How I went from a junk-foodaholic to a vegetable addict. (9:45) CARBS: EAT THEM. My favorite sources other than vegetables. (10:10) Recipes! Wise-Eats.com/SweetPotato, Wise-Eats.com/MegaPowers. (10:25) Foods to avoid at all costs and what I do when I crave them. (11:00) 2009 Wes vs 2019 Wes. (11:30) How my cheat meals are different today and why they can be a good thing. (12:15) The disgusting list of ingredients in fast food and your body as a food filter. (12:30) More on my cheat meals and overcoming junk food addiction. (13:15) Avoid processed foods! Read nutrition fact labels, ingredient lists, and be accountable. (13:40) Grocery shopping: My favorite past time. (14:30) Local farmer’s markets will change the way you shop for groceries. Eastern Market in Detroit, Mount Clemens Farmer’s Market. (14:45) My favorite places to shop for groceries. Costco, Trader Joe’s, Amazon, Vince & Joe’s. (15:45) Grocery shopping tips and tricks. Stay away from processed snack foods. (15:50) How frozen processed junk helped me lose 90lbs but left me skinny and sick. Low-calorie philosophy is WRONG. Shout out to Mike Dolce. (16:30) Hydration: How much water should you be drinking in a day? (17:15) The good old days when Hi-C Boppin’ Berry, Soda, and Kool-Aid were life. (17:45) Water is my #1 priority each day! (18:30) Our water filtration system of choice: The Berkey. (18:50) Why many popular home filtration systems are NOT the way to go. (19:00) If you don’t filter your water, YOU BECOME the filter. Shout out to Shawn Stevenson.(19:20) Part 1 Wrap Up: Going from super fat, to super thin, to super fit. (19:45) Reminiscing about the day I found the fitness article that changed my paradigm. (20:20) Changing your diet habits can be tough, but I’ve been there, and if I can do it, you can do it too! Make small changes and they will add up to permanent changes over time. (20:45) Subscribe on iTunes & YouTube! Like, comment, and review! (21:45) Don’t forget to go to WiseChoiceNation.com for your free copy of the Wise Eats Approved Foods List. (22:00) Blooper Reel. This show is much more difficult than I thought it was going to be. (22:55)   Join Wise Choice Nation! Head over to WiseChoiceNation.com and subscribe to my free newsletter. When you do, you’ll immediately receive a welcome e-mail containing the full list of Wise Eats Approved Foods, Drinks, and Supplements. Building your diet based on these real foods will help you lose weight, build muscle, increase energy, fight depression, prevent disease, and feel amazing. What’s Next? In Part 2 of the Wise Eats Diet Plan, we’ll discuss protein, fat, supplements, cooking, my daily diet regimen for optimum performance, and more! Website Link: Wise-Eats.com/Episode12 YouTube Video:  https://youtu.be/DiIug9gn0TY Podcast Webpage: Wise-Eats.com/Podcast Questions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook: com/wiseeatspodcast   Recipes Mentioned in This Episode: “Always Workin’ Water”: Wise-Eats.com/Water Slammin’ Sweet Potato: Wise-Eats.com/SweetPotato Mega Power Potatoes: Wise-Eats.com/MegaPowers Complete Recipe List: Wise-Eats.com/Recipes   Brands/Products Mentioned in This Episode: The Dolce Diet Berkey Water Filters Trader Joe’s Mount Clemens Farmer’s Market Costco Taco Bell Burger King Hi-C Boppin’ Berry Black Cherry Kool-Aid Whopper Big Mac Gordon’s Food Service Eastern Market Detroit Bosco Sticks Double Quarter Pounder w/ Cheese Cheez-Its Captain Crunch   Movie Clips: Weird Al “Fat” Music Video, Mike Dolce on The Dolce Diet, The Joe Rogan Experience Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com Podcast Logo Thank You’s: Mike Guertin (MGSignsDesign.com) & Darin Roberts Submit questions, comments, feedback to WiseEatsPodcast@gmail.com. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In a special 4th of July Recap Edition of Wise Eats, we take a look back at my exact diet from 4th of July, 2009 and compare it to 4th of July 2019. Along the way, there’s some fitness tips, obnoxiousness, and some MACHO MADNESS. Episode 11 is a 4th of July extravaganza! Among the topics discussed: 4th of July 2019 Recap including my “Squats and Fireworks” holiday video This Day in Diet History: July 4, 2009 vs July 4, 2019 My past, current, and future weight lifting routines Overcoming cell phone addiction What motivates me to remain healthy and physically fit Recipes of the Week Episode Timestamps Intro: If I can achieve my best body ever, YOU CAN TOO. (00:40) Welcome to Episode 11! It’s time for some 4th of July Madness! (2:20) 4th of July 2019 Recap including my “Squats and Fireworks” holiday video. (3:10) This Day in Diet History: July 4, 2009 vs July 4, 2019. (4:05) My ridiculous 2009 binge including Captain Crunch Peanut Butter Brunch Cereal, Pizza, Beer, Cheeseburgers, Breakfast Sandwiches from McDonald’s, Little Caesar’s, Taco Bell, Checkers, and more. (5:00) How crash dieting led me to losing 90lbs but also to being sick and unhealthy. (6:30) My new and improved 2019 diet and lifestyle. Spoiler Alert: GAINS. (6:45) Exact meal breakdown from 4th of July 2019. (7:10) One of my FAVORITE healthy snacks: Frozen Cherries. (8:20) My amazing chocolate protein shake ingredients. (8:50) 4th of July Cheat Meals, including Wally’s Frozen Custard. (9:20) Why I want to lead by example. (9:45) Why I used to sleep in the bathroom at work. (10:10) Partying ever day with no regard to my health or future. (10:30) Dealing with loss and how it motivates me to stay fit and healthy. (10:50) My addiction to fitness and healthy lifestyle. (11:25) Summer is here! FINALLY. Benefits of sun exposure. (12:15) How I went from a pale white, easily sunburnt kid to a sun worshipper. (13:00) How kettlebell workouts in the sun were a GAMECHANGER. (13:30) My favorite sun protectant for the sun: coconut oil. (13:55) My current workout regimen: Mike Matthews’ Beyond Bigger Leaner Stronger. (14:35) My previous workout regimen: Mike Matthews’ Bigger Leaner Stronger. (15:20) My future weight lifting routine: MAPS Anabolic from Mind Pump. (16:20) How my workouts breakdown for the week. (16:30) Kettlebell Workout Videos coming soon! (16:45) Overcoming cell phone addiction. (17:10) My new cell phone habit: OWN YOUR MORNINGS. (17:50) Recipes of the Week: Greek Yogurt Madness, Peanut Butter Power Bombs, Gorilla Press Power Oatmeal. (18:30) Why many of my healthy recipe videos are pro wrestling inspired (19:05) My favorite places to shop for Wise Eats: Costco, Amazon, and Trader Joe’s (19:50) New videos every Wise Up Wednesday at 4pm! Like and subscribe! (20:00) Hope you had a good 4th of July! (20:30) Blooper Reel. (21:25) Full details and show notes over at Wise-Eats.com/Episode11 YouTube Video: https://youtu.be/JG0mzrGv2og Podcast Webpage: Wise-Eats.com/Podcast Questions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook: Facebook.com/wiseeatspodcast Recipes Mentioned in This Episode: Chocolate Greek Yogurt Madness: Wise-Eats.com/Madness Gorilla Press Power Oatmeal: Wise-Eats.com/Oatmeal Peanut Butter Power Bombs: Wise-Eats.com/PowerBombs Complete Recipe List: Wise-Eats.com/Recipes Other Videos Mentioned: Happy 4th of July! Squats & Fireworks Video Brands/Products Mentioned in This Episode: Bigger Leaner Stronger Beyond Bigger Leaner Stronger Mind Pump MAPS Peanut Butter Crunch Cereal Skinny Popcorn Costco Amazon.com Tubby’s Subs McDonald’s Little Caesar’s Taco Bell Checkers Wally’s Frozen Custard Movie Clips: Randy “Macho Man” Savage WWE Interviews & Promos, Chapelle’s Show Rick James Skit, The Joe Rogan Experience Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com Podcast Logo Thank You’s: Mike Guertin (MGSignsDesign.com) & Darin Roberts Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In this episode, we take a look back at my exact diet from June 5, 2009. This was 3 months into my 90lb weight loss experience and I was still making a ton of poor diet choices. Then we compare that time period with today’s diet regimen and offer some lifestyle tips in the process. Among the topics discussed: Exact diet breakdown from June 5, 2009. (1:40) How highly processed, frozen diet meals helped me lose 90lbs. (2:00) My former love of Arby’s fast food. (3:00) Breaking the vicious cycle of dieting during the week and binging on the weekends. (3:30) How I managed to lose weight while abusing my body with junk food and alcohol. (3:45) Exact breakdown of today’s diet (June 7, 2019) including exact meals. (4:10) One of my favorite healthy carb recipes: The Mega Power Potatoes. (4:40) Find out why sardines are a staple of a healthy diet (I buy Season brand). (5:00) One my favorite healthy Greek yogurt recipes. (5:20) Shout out to Naked Peanut Butter Power and Legion Athletics Thrive Protein. (5:30) Why I want to share my diet history with listeners. (6:30) Why the “perfect” diet doesn’t exist. (6:50) The “jump to” solution for fitness. (7:50) Quick Fitness Tips That Are Working for Me Right Now Why walking is my favorite form of fasted cardio and cardio in general. (8:15) My daily step routine. (8:40) Why fitness experts are failing to change the world. (9:30) iPhone Health App: Are you using it? (10:05) The importance of sleep to accomplishing your fitness goals. (10:20) Different tactics I’ve used recently and over the years to improve sleep quality. (11:00) Removing electronics from the bedroom. (12:00) Overcoming digestive distress due to too much whey protein. (12:25) My favorite protein powders to use and why I’m using them less these days. (12:40) The importance of choosing real food over convenient supplements. (13:15) Transforming one of my favorite carb sources into a protein powerhouse. (14:00) Shout out to the Mind Pump Podcast. (14:30) Recipe of the Week: Koko BeWise Brownie Wise-Eats.com/KokoBrownies. (14:45) Making real-food weed brownies into a healthy dessert. (15:00) Shout out to the Following Announcement YouTube show: Life after backyard wrestling TFAShow.com (16:00) Trying to get away from scripted podcasting. (16:45) Guess what movie I’m going to see this weekend! (17:20) Don’t forget to like, subscribe, comment, and submit questions! (17:45) Episode 10 Blooper Reel (18:10) Full details and show notes over at Wise-Eats.com/Episode10 YouTube Video: https://youtu.be/aByMBcXcm1s Podcast Webpage: Wise-Eats.com/Podcast Questions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @wise_podcast E-Mail: wiseeatspodcast@gmail.com Facebook: Facebook.com/wiseeatspodcast Recipes Mentioned in This Episode: Mega Power Potatoes: Wise-Eats.com/MegaPowers Koko BeWise Brownies: Wise-Eats.com/KokoBrownies Brands/Products Mentioned in This Episode: Legion Athletics Vanilla Whey Protein Isolate Legion Athletics Chocolate Thrive Protein Mind Pump Naked Peanut Butter Powder Cacao Nibs Season Sardines Healthy Choice Lean Cuisine Arby’s McDonald’s iPhone (Health App) Jasmine Rice Golden Ladle Organic Sipping Bone Broth WWE Promo Clips: Stone Cold Steve Austin, Koko B. Ware Other Clips: Joe Rogan Experience Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com Podcast Logo Thank You’s: Mike Guertin (MGSignsDesign.com) & Darin Roberts Submit questions, comments, feedback to WiseEatsPodcast@gmail.com. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Episode 9, I outline exactly how I lost 15.6lbs over 13 weeks, with some help from my good friend, Matt Foley. We’ll go over my exact diet and workouts, then give 12 tips for losing body fat effectively. Discussed in this episode: Exact steps I used to lose nearly 16lbs over 13 weeks 7-Step process for losing body fat Calorie intake before, during, and after the cut How I felt including performance Why TDEE / Total Daily Energy Expenditure is important Sample meal plans Different exercise programs I’ve used over the years Exact workouts performed & weight lifting schedule Why I follow Mike Matthews’ Bigger, Leaner, Stronger program Why I believe anyone can get fit and in shape Fad diets like Atkins, Keto and their role in fat loss Meal prepping for fat loss Reframing your mind about food Why cheat meals are important for your health Why I don’t think cardio is necessary for fat loss The reason why every human needs to be lifting weights Why clean eating does not guarantee results Mindful eating and its importance Reverse dieting and why its useful after a cut Why tracking progress is the key to sustaining fitness How to get started with exercise if you’re new to it Don’t forget to check out the Chris Farley-inspired blooper reel at the end of the show Full transcript, show notes, meals, and workouts available at Wise-Eats.com/Episode9 Original article written for this episode can be found at Wise-Eats.com/FatLoss2 Thanks for listening and remember to make wise choices! Watch Part 1 of the Fat Loss in Podcast Episode 8: Wise-Eats.com/Episode8 See every meal I ate during this weight cut, including calories and macros: Wise-Eats.com/MealPlans See a list of all the workouts performed during this cut here: Wise-Eats.com/Workouts See the weight lifting program I currently follow, including videos for each routine:Wise-Eats.com/Workout Podcast Webpage: Wise-Eats.com/Podcast YouTube: Wise Eats Contact Us: Wise-Eats.com/Contact Instagram: @wise_podcast E-Mail: wiseeatspodcast@gmail.com Facebook: Facebook.com/wiseeatspodcast Recipes mentioned in this episode: Wise-Eats.com/EnergyBowlWise-Eats.com/MuscleMilk Brands/People mentioned in this episode: Bigger, Leaner Stronger – Mike Matthews Movie Clips: Saturday Night Live – Living in a Van Down By the River Editing Animations Thank You: Darin Roberts Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com

It’s time to get lean and shredded for summer time, so I’m sharing 10 strategies for maximizing fat loss, with some help from my good friends Sherman Klump and Buddy Love. Whether you’re just getting started with your fitness or looking to take things to the next level, I believe these tips can help you out. Full transcript and show notes available at Wise-Eats.com/Episode8 Original article written for this episode can be found at Wise-Eats.com/FatLoss1 Thanks for listening and remember to make wise choices! See the breakdown of Every Meal Here: Wise-Eats.com/MealPlans See the breakdown of Every Workout Here: Wise-Eats.com/Workouts Podcast Webpage: Wise-Eats.com/Podcast YouTube: Wise Eats Contact Us: Wise-Eats.com/Contact Instagram: @wise_podcast E-Mail: wiseeatspodcast@gmail.com Facebook: Facebook.com/wiseeatspodcast Links mentioned in this episode:Wise-Eats.com/FilthyFrenchToast TFAShow.com TheFollowingAnnouncement.com WesFitness.comWise-Eats.com/MegaPowers/ Brands/People mentioned in this episode: SupinoPizzeria.com @supinopizzeria OnceAgainNutButter.com  @onceagainnutbutter Movie Clips: The Nutty Professor Editing Animations Thank You: Darin Roberts Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com

In the newest edition of This Day in Diet History, we take a look at my 2012 trip to Las Vegas and compare to my recent vacation in Maui, Hawaii. My, how times have changes. Time to start making some wise choices. Full details and show notes over at Wise-Eats.com/Episode7 About “This Day in Diet History”: For the last 10 years, I have journaled every meal and every workout, and want to bring that history to life by sharing stories from diets past and compare with my lifestyle habits today. The goal here is to provide some nutrition tips, entertainment, and hopefully some motivation for anyone looking to improve their health and fitness. If TDDH can move you one step closer to achieving your fitness goals, then it’s my pleasure to present it to you. The bottom line is that I used to be extremely unhealthy. I abused junk food, drugs, and alcohol until I ballooned up to 270lbs. Now, I’m in the best shape of my life and want to inspire others by providing a glimpse into my transformation over the years and share the ways I was able to get it done. I’m a guy who has lived on both ends of the health spectrum and want to let everyone know that if I can do it, you can do it too. I’m by no means perfect, but have reached a place where healthy diet and exercise are non-negotiable aspects of my life, and want everyone around me to have that same gift. With that said, let’s get to the show. It’s time to Wise Up. Maui Highlight 2017 Video Link Maui Highlight 2019 Video Link Podcast Webpage: Wise-Eats.com/Podcast Questions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @wise_podcast E-Mail: wiseeatspodcast@gmail.com Facebook: Facebook.com/wiseeatspodcast Recipes Mentioned in This Episode: Wise-Eats.com/EnergyBowl Slammin’ Sweet Potato Workouts Mentioned in This Episode: All meals and workouts mentioned in this episode available at Wise-Eats.com/Episode7 Special Thanks to Xtreme Couture Las Vegas MMA Junkie Radio Maui Brewing Company Hale Kai Oceanfront Condominiums Texas De Brazil BJ’s Pizza Nathan’s Hot Dogs Farmer’s Market Maui The Joe Rogan Experience Movie Clips: The Hangover, 50 First Dates, Saturday Night Live Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com Podcast Logo Thank You’s: Mike Guertin (MGSignsDesign.com) & Darin Roberts Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Remember to be nice to the turtles and whales! Be good to yourself, be good to others, and make wise choices!

If you want to get in shape but are not sure where to get started, this episode is for you. We’re dishing up exactly the type of workout regimen I recommend most humans do on a regular basis. Featuring old school wrestling clips with “Ravishing” Rick Rude, “Mean” Gene Okerlund, Hulk Hogan, Ric Flair, and the Ultimate Warrior. Full transcript and show notes available at Wise-Eats.com/Episode6 Thanks for listening and remember to make wise choices! Podcast Webpage: Wise-Eats.com/Podcast Contact Us: Wise-Eats.com/Contact Instagram: @wise_podcast E-Mail: wiseeatspodcast@gmail.com Facebook: Facebook.com/wiseeatspodcast Links mentioned in this episode: Wise-Eats.com/Workout Wise-Eats.com/ApprovedFoods TFAShow.com TheFollowingAnnouncement.com WesFitness.com Brands/People mentioned in this episode: The Dolce Diet (Mike Dolce) UFC Fit P90X Body Beast Bigger Leaner Stronger (Mike Matthews, Muscle for Life) Insanity Ben Greenfield Special thanks to: Misteredit1 on YouTube (Credit for Word to the Wise intro blurb go to Ariel Helwani, Joe Rogan, John Morgan, and “New York” Ric). There’s something I wish someone had told me when I first started working out: Stop doing so much cardio and start lifting heavy weights more consistently. Resistance training is the most effective way to lose body fat, build muscle, and achieve that healthy physique most of us desire. Don’t get me wrong: I love cardio. I lost 90lbs mostly by running my butt off. Eventually, I got into the best shape of my life by doing high intensity cardio at home with bodyweight movements. I used P90X, Insanity, Body Beast, UFC Fit, whatever I could get my hands on. Those kinds of routines are convenient to do at home and far better than doing nothing. But if you want to make the biggest change in the shortest amount of time, resistance training is your best option, especially if you’re not currently lifting weights regularly. If you’re a newbie, you have the added benefit of making significant progress very quickly. You can also burn fat and build muscle at the same time, which is the perfect recipe for achieving the body of your dreams. Tune in for more!

In the second edition of This Day in Diet History, we look back at my diet during January of 2011 and compare it to today. This period of time was 1 year following my 90-lb weight loss. Although I had made a major change to my health by dropping the weight, my diet was far from perfect, and I had a lot to learn. We also dive into my current diet today, 2019 resolutions, and look at all the craziness that took place over the holidays. I can say with conviction that I fully enjoyed myself – Not because I’m planning to revert to my old junk food eating self, but to live a little bit while also proving the point that you don’t have to sacrifice all of the things you love in order to get the body you want. We can still treat ourselves from time to time and achieve an optimal level of health. That’s what today’s episode is meant to illuminate. Full details and show notes over at Wise-Eats.com/Episode5 “The good we do is never lost, it never ends, and it never dies. In other places, in other times, in other people, the good we do lives on forever.” – Matthew Kelly. In 2019, be the spark that sends a ripple effect to the rest of the world and into the future. About “This Day in Diet History”: I’ve been journaling my meals and workouts since March of 2009, and want to bring that history to life with This Day in Diet History. This segment will provide some nutrition tips, entertainment, and hopefully some inspiration for anyone looking to improve their health and fitness. This segment, if nothing else, is meant to provide a visual of where I’ve been and where I am now as someone who has been on both ends of the health spectrum. I was 270lbs with some of the worst lifestyle habits imaginable. Today, I want to be an example of health and fitness and inspire others to transform their lives, as well. I’m by no means perfect, but have reached a place where healthy diet and exercise are non-negotiable aspects of my life, and want everyone around me to have that same gift. Podcast Webpage: Wise-Eats.com/PodcastQuestions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @wise_podcast E-Mail: wiseeatspodcast@gmail.com Facebook: Facebook.com/wiseeatspodcast Recipes Mentioned in This Episode: Wise-Eats.com/EnergyBowl Wise-Eats.com/BYBowl Wise-Eats.com/MuscleMilk Workouts Mentioned in This Episode: All meals and workouts available at Wise-Eats.com/Episode5 Movie Clips Used: Friday (1995), Back to the Future (1985), Child’s Play (1988), The Following Announcement (Season 1, Episode 4: Back on Our Own 4 Feet Again) Music Used: Back in Time by Huey Lewis & The News, Open Highway (YouTube) Products Mentioned: Kirkland Signature Organic Plain Greek Yogurt, PB Fit Organic Peanut Butter Powder, Legion Athletics Chocolate Casein Protein, Special K Cereal, McDonald’s Ice Cream, Telway’s Burgers, Mike Dolce's Breakfast Bowl, The Dolce Diet, Oreo Ice Cream, Sorrento Pizza Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com Podcast Logo Thank Yous: Mike Guertin (MGSignsDesign.com) & Darin Roberts Thanks for listening, reviewing, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

Welcome to episode 4 of Wise Eats. Today, we’re going over 10 weight loss tips I learned from losing 90lbs. We already covered my weight loss story in episode 2, which was a deep dive into my personal story and a brief talk about how I lost the weight. Now, let’s get into the exact strategies I used. If you’re already intermediate or advanced in your fitness, these tips may be obvious to you, but they were not obvious to me when I first changed my lifestyle and finally got in shape. I’m hoping this episode can help someone else who is motivated to lose weight like I was back then. So, let’s get right to it. Podcast Webpage: Wise-Eats.com/PodcastQuestions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @wise_podcast E-Mail: wiseeatspodcast@gmail.com Facebook: Facebook.com/wiseeatspodcast Full transcript and show notes available at Wise-Eats.com/Episode4

In the first edition of This Day in Diet History, we look back at my diet during Christmas of 2010 and compare it to today. As discussed in Episode 2, I got extremely sick during this time following my 90lb weight loss, and you’ll find out exactly why in this episode. It’s Christmas Eve and what better time to launch the first segment of TDDH. A time of joy, reflection, giving, and happiness. Please join me for a peak into diet history, with a whole bunch of Christmas cheer mixed in. I want to wish all of Wise Choice Nation Merry Christmas and Happy New Year. Full details and show notes over at Wise-Eats.com/Episode3 Recipes Mentioned in This Episode: Wise-Eats.com/BreakfastBowl Wise-Eats.com/Rice Wise-Eats.com/MuscleMilk

Learn the full story behind how I lost 90lbs: Full backstory and how I arrived at 270lbs How I quit smoking cigarettes What prompted me to lose weight How I ended up losing 90lbs Major health struggles following the weight loss Overcoming addiction and emotional turmoil Lessons learned from the experience and where things stand today Full transcript and show notes available at Wise-Eats.com/Episode2  

In the pilot episode, find out what Wise Eats is all about and how it can help you achieve a greater level health and personal success.  - My 90lb weight loss story and life transformation - How backyard wrestling helped inspire Wise Eats - What you can expect from each episode - Structure of the show - Goals for the show Full transcript, show notes, and YouTube video available at Wise-Eats.com/Episode1 Thanks for listening and remember to make wise choices!