Wise Eats | Recipes for Fitness. Recipes for 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 29, we dish up some quick bites, including my take on the 2020 election, a baby Wise update, the highest and lowest cost per calorie foods we have in our kitchen, some workout talk, fasted lifting, and more!

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode29

Episode Timestamps

• Wise-Eats.com/Episode29 for the show notes, YouTube video, and more! (0:00)
• Top 25 Horror Movie List: Wise-Eats.com/ScaryMovies (0:30)
• Misteredit1 Pool Trick Shot Videos: Wise-Eats.com/TrickShots (0:40)
• Word to the Wise: 5-Star iTunes Review from Ninabellaorlando (1:30)
• Re-framing the mindset from loss and grief to positivity and honor (2:00)
• 5-Star iTunes Review from my wife LOL (3:00)
• Wise pregnancy update! Midwife, home birthing (3:15)
• Jumping the gun on our baby announcement (4:00)
• 2020 Presidential Election: Vegas odds & my take (5:00)
• Trump and pro wrestling, The Apprentice, UFC (5:00)
• The president cannot fix your life! (6:00)
• Workout Tip: Fasted Lifting (Game changer!) (7:20)
• My current fitness goals: Cutting weight! (9:00)
• Finishing MAPS Split: Great program but too high volume for cutting (9:30)
• MAPS Anabolic, my cardio routine, daily calorie intake (9:45)
• Diet Tip: Cost per Calorie: Ranking my pantry from least expensive to most expensive (11:10)
• Lowest cost per calorie items (11:50)
• Highest cost per calorie items (12:20)
• Full cost per calorie spreadsheet at Wise-Eats.com/CostperCalorie (13:00)
• My favorite “Un-Wise” choice right now: Skinny Pop (13:15)
• Thanks for watching and listening! Happy Halloween 😊 (14:30)
• Wise-Eats.com/Episode29 for show notes, YouTube video, pictures, transcript, and more! (14:30)
• Blooper Reel (15:10)

• Website Link: Wise-Eats.com/Episode29
• YouTube Video: https://youtu.be/VyPIeQ42Fb0
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook.com/wiseeatspodcast

Articles/Brands/Products Mentioned in This Episode:

• Top 25 Horror Movie List: Wise-Eats.com/ScaryMovies
• Misteredit1 Pool Trick Shot Videos: Wise-Eats.com/TrickShots
• Skinny Pop
• MAPS Split
• MAPS Anabolic
• Book: What to Expect When You’re Expecting by Heidi Murkoff, Sharon Mazel
• Book: The Expectant Father by Armin Brott, Jennifer Ash

Healthy, Real Food Recipes: Wise-Eats.com/Recipes

Movie Clips

• Half Baked
• Halloween 6: The Curse of Michael Myers
• Hulk Hogan Promo WrestleMania 4
• Joe Rogan Experience
• Black Sheep
• Scream
• Joe Biden and Donald Trump's fiery first debate—Here are the highlights
• Every "You're fired!" ever (The Apprentice)
• Trump: 'I've done more in 47 months than you did in 47 years, Joe'
  
  

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!

Happy 4th of July! In Episode 23, we’re sharing some history of the holiday with some fun facts about Independence Day. Then, we get into health and fitness talk about quitting alcohol, cutting back on caffeine, improving sleep, chewing gum, morning workouts, workout music, books, healthy recipes, and much more! It’s a holiday extravaganza celebrated with pomp, illuminations, and wise choices!

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode23

Episode Timestamps

• Wise-Eats.com/Episode23 for the show notes, YouTube video, and more! (0:00)
• Welcome to my backyard podcast studio and a special 4th of July edition of Wise Eats! (0:30)
• 10 Fun Facts about Independence Day (1:00)
• We didn’t declare Independence on the 4th of July (1:00)
• When 4th of July became a national holiday (1:15)
• The very first Independence Day celebration (1:30)
• The bald eagle becomes our national bird (1:40)
• Three U.S. presidents have died on July 4th (1:50)
• U.S. population 1776 vs 2019 (2:15)
• Fireworks talk! Tradition, statistics (2:30)
• 15,000 fireworks displays around the 4th of July and how much they cost (3:00)
• Food and beer statistics (3:15)
• More beer is sold around 4th of July than any other time of year (3:45)
• Alcohol became tradition in 1778 during the American Revolutionary War (4:15)
• Why I will not be celebrating 4th of July without booze (4:30)
• Quick Bites! Quick fitness/nutrition talk (4:30)
• I’ve been booze-free for six months! Why? What I drink instead (4:45)
• Limiting myself to one caffeine drink per day! And our favorite coffee (6:10)
• Too much caffeine in my life! Coffee, tea, Legion Pulse (6:30)
• Improving sleep quality (7:30)
• Early morning workouts are a game changer! (8:00)
• Doing two workouts a day (9:00)
• My current workout regimen: MAPS Split (9:30)
• My favorite workout songs right now: Blinding Lights by The Weeknd & Glow by Kanye West & Drake (10:15)
• Bruce LeRoy The Last Dragon! Who’s the MASTER? (10:30)
• What songs get YOU fired up during a workout? Let me know in the comments or e-mail me! (10:45)
• Books I’m reading: The Compound Effect & The Millionaire Next Door (11:10)
• Switching to Pur Xylitol chewing gum (12:00)
• My history of smoking cigarettes, quitting, and picking up chewing gum (12:00)
• Rhonda Patrick shout out (12:40)
• Recipe of the Week: The All-American Burger Bowl (13:30)
• Wise Eats joins the show! (14:00)
• A healthy cheeseburger recipe! Wise-Eats.com/BurgerBowl (14:20)
• The Following Announcement YouTube Show premieres July 25th. TFAShow.com (15:00)
• Burger Bowl YouTube Video coming soon! TFA Season 8, Episode 3 August 8, 2020 (15:00)
• Check out the articles section of WesFitness.com for my articles on fitness, nutrition, current events, and more! (15:30)
• Wise-Eats.com/Episode23 for show notes, YouTube video, pictures, transcript, and more! (16:30)
• BLOOPER REEL / OUTTAKES! (17:00)
• Tune into YouTube for our full firework/shoulder press video. A YouTube exclusive! You’re not going to want to miss it.

• Website Link: Wise-Eats.com/Episode23
• YouTube Video: https://youtu.be/lobwGABJdyI
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook: Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:

• The All-American Burger Bowl: Wise-Eats.com/BurgerBowl
• Complete Recipe List: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:

• Blinding Lights by the Weeknd
• Glow by Kanye West & Drake
• MAPS Split
• Legion Athletics Pulse & Forge
• Starbucks Instant Colombia
• Pur Chewing Gum
• Zevia

Movie Clips

• Mayweather vs McGregor World Tour: Toronto Press Conference Highlights
• Bret Hart vs Jerry “The King” Lawler King of the Ring 1995
• The Rock Returns to Raw
• 4th Of July 2016 Fireworks Show Grand Finale - 1080p HD & 2160p 4K UHD
• Rhonda Patrick Raves About the Benefits of Xylitol Gum
• Joe Rogan Experience
• Raw: The Host of WrestleMania XXVII is revealed
• Kurt Angle - Medal (Entrance Theme)
• The Last Dragon
• The Weeknd - Blinding Lights 🐺Instrumental🐺 (Copyright Free)
• Pulp Fiction | 'Big Kahuna Burger' (HD) - Samuel L. Jackson, John Travolta | MIRAMAX
• "Stone Cold" Steve Austin gives The Corporation a beer bath
  
  

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 😊 (2:45)
• Talking COVID-19 life in Oregon and Michigan (3:30)
• Working out at home during COVID-19 (5:20)
• Check out the Cooper Brunner Podcast at com (7:00)
• How Cooper and Kirsten started podcasting and became co-hosts (7:15)
• Overcoming getting fat after being a division one athlete (9:45)
• How Cooper differentiates himself from other coaches and relates to clients (10:30)
• Kirsten’s fitness journey – Volleyball, weight lifting and physique competing (11:40)
• When did you first become passionate about health and fitness? (13:00)
• Lowest and highest moments of their athletic careers? (15:50)
• How Kirsten overcame multiple back surgeries and being bedridden for 9 months (16:10)
• How Cooper’s baseball career came to an end (18:00)
• How Cooper uses his baseball experience to inspire others (19:00)
• Kirsten’s weight lifting routine since having back surgery (20:40)
• What attracted Kirsten to weight lifting (22:00)
• Advice for women who are reluctant to get into weight lifting? (23:00)
• Advice for someone who is interested in bodybuilding / physique competition? (24:40)
• Biggest difference between training for physique and training for general health? (25:30)
• Your training regimens on a typical day? (26:50)
• Cooper’s philosophy of “High Intensity Body Building” HIBB (27:25)
• Inspiration from Ryan Fischer and German volume training (27:25)
• Why Kirsten prefers to lift weights in the evenings (28:30)
• The body parts Kirsten likes to focus on in the gym (Spoiler alert: No chest day!) (28:50)
• Lots of volume and heavy lifting! (29:40)
• What are your current health and fitness goals (30:50)
• Encouraging others to be active at com (31:05)
• Transitioning from competition to normal, healthy life for Kirsten (31:50)
• What does a typical diet day look like for you? (33:00)
• Intermittent fasting, warrior diet, Dr. Rhonda Patrick, Macros, My Fitness Pal (33:00)
• Kirsten LOVES food: Her diet routine (35:45)
• How she uses carbs to fuel her workouts (36:50)
• Quick Bites! Rapid Fire Questions (38:00)
• What was the biggest single factor holding you back from starting your healthy lifestyle? (38:15)
• What is your favorite exercise routine or program? (38:45)
• Favorite specific lift? (39:15)
• One healthy food you can’t live without? (39:30)
• What is your favorite muscle-building recipe? (39:40)
• Favorite un-wise food choice? (39:50)
• One thing you’ve been successful in because of your dedication to fitness? (40:00)
• What is one item in your kitchen you can’t live without? (40:25)
• What book are you reading now? (40:50)
• Think and Grow Rice by Napoleon Hill and The Law of Attraction by Mike Losier (40:50)
• What podcasts do you listen to? (42:00)
• The Mindset Mentor, MFCEO, Gary Vee, Joe Rogan, Ed Mylett Max Out (42:00)
• What is your favorite thing to listen to when working out? (43:20)
• Neffex, 2Pac, Biggie Smalls, Green Day, AC/DC (43:20)
• One song you refuse to take off your workout mix? (44:20)
• Win by Tee Grizzley, Rumors by Neffex (44:20)
• Something that you’re passionate about right now? (45:00)
• Replace SR Endurance Products (45:00)
• Kirsten getting refocused on training and her professional life (45:45)
• Will we see a professional baseball game in 2020? (46:15)
• One last piece of advice for listeners looking to improve their health/fitness? (46:30)
• Be knowledgeable about nutrition. Training is easy, dieting is hard (46:30)
• Find a plan, stick to the plan, surround yourself with positivity (47:00)
• @cbrunner37 @kirsten_m1320  com MAKE TODAY COUNT (47:40)
• Wise-Eats.com/Episode22 for show notes, pictures, transcript, and more! (49 :00)

• Website Link: Wise-Eats.com/Episode22
• YouTube Video: https://youtu.be/E1e97noscWY
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram Wes Wise: @weswisefitness
• Instagram Cooper Brunner: @cbrunner37
• Instagram Kirsten McCallum: @kirsten_m1320
• E-Mail: wiseeatspodcast@gmail.com
• E-Mail: mailto:cooperbrunnerfitness@gmail.com
• Facebook: http://www.Facebook.com/wiseeatspodcast

Articles/Brands/Products Mentioned in This Episode:

• Bobby Kennedy’s 1968 Speech
• RFK Speaks After MLK Killed | Flashback | History
• com
• Cooper Brunner Podcast Episode 16 – Cooper & Kirsten’s first show together
• Replace SR Endurance Products
• Ryan Fischer Performance Training
• German Volume Training
• Kirsten Book Recommendation: Think and Grow Rich by Napoleon Hill
• Cooper Book Recommendation: Law of Attraction by Michael Losier
• Kirsten Podcast Recommendation: The Mindset Mentor
• Cooper Podcast Recommendation: The MFCEO Andy Frisella, GaryVee Audio Experience, Joe Rogan Experience, Ed Mylett Max Out
• Kirsten Song Recommendation: Rumors by Neffex
• Cooper Song Recommendation: Win by Tee Grizzley

Wise Eats Healthy Recipes: Wise-Eats.com/Recipes

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, 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 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!