Are you worried about brain fog, forgetfulness, or even long-term issues like dementia or Alzheimer’s? What if I told you that your daily habits — from what you eat, to how you move, to how you sleep — can drastically shape your brain health and memory as you age?

In today’s episode, I’m going to walk you through four key strategies to help you protect your brain, sharpen your memory, and feel more mentally sharp — not just now, but for decades to come. You’ll walk away with simple nutrition, exercise, sleep, and mindset tips that can make a massive difference — no matter your age.

Before we dive in, if you’re listening on the Apple Podcast App or Spotify, be sure to hit the follow button. And if you’re watching on YouTube, be sure to hit like and subscribe!

You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.

My name is Nick Carrier, and I’m a Body Optimization Coach and creator of The 10-Week Transformation. The 10-WT exists to help busy, go-getters stay focused on their health and fitness no matter what season of life they’re in so that they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far — if you want to learn more, then go to nickcarrier.com/10wt.

Nutrition Mastery Workshop:

Elevate Your Nutrition From Basic to Elite

With nutrition you must progress from walking, jogging, to eventually running. This is the essence of The Nutrition Mastery Ladder, a methodical approach designed to enhance your gut health, immune system, longevity, brain function, energy, and more.

nickcarrier.com/mastery

Books & Podcasts Mentioned:

Dr. Tommy Wood Interview: https://youtu.be/CB8QqA68yU4?si=NknPqfvX1P6JSY3f&t=1384

Outlive Book: https://amzn.to/4kV1usX

What We Know About Preventing Alzheimer’s Disease with Dr. Peter Attia: https://youtu.be/Gm_bkU8DU-c?si=l2CjzYwsqsd4HSo5

Nutrivore by Dr. Sarah Ballantyne: https://amzn.to/4kYymRw

In this episode of The Best You Podcast, Nick sits down with Ciaran Flanagan, founder of Inergize Health, to explore the growing world of cold exposure and contrast therapy.

Ciaran is the creator of one of the first portable full-body cold plunge tubs, designed to bring recovery and resilience straight to your home. Together, they break down the science-backed benefits of cold plunging, why it’s more than just a trend, and how to use it effectively to optimize your physical and mental performance.

Whether you’re an athlete looking to improve recovery or someone simply wanting to boost energy and immunity, this episode gives you everything you need to know about cold exposure therapy.

In this episode, you’ll learn:

●      What happens biologically when your body is exposed to cold water

●      The mental, physical, and immune health benefits of cold plunging

●      How cold the water really needs to be for results

●      Whether or not cold showers count and how to ease into cold exposure

●      How long you should stay in a cold plunge and how often to do it

●      The power of contrast therapy (alternating hot and cold) and how it enhances recovery

Tune in to discover how cold exposure can become a powerful tool in your health optimization toolbox.

Topics Discussed:

Cold Exposure and its Mental Benefits 1:43

Cold Immersion for Stress Reduction 6:32

Cold Immersion and the Immunity 17:07

How to Prepare for a Cold Plunge 24:54

Links:

Take Your Nutrition Knowledge From Mediocre to Mastery

Join The Nutrition Mastery Ladder Workshop on Monday March 24th at 5pm CT

Sign up today by going to: nickcarrier.com/mastery

Is eating before you go to bed a bad idea?!

Today, let’s find out.

If you feel like what you’re eating before you go to bed is negatively impacting your sleeping patterns, today you’ll learn three options, three different strategies to refine your approach to get longer sleep, deeper sleep, and more restorative sleep.

Before we dive in, if you’re listening on the Apple Podcast App or Spotify be sure to hit the follow button and if you’re watching on YouTube be sure to hit like and subscribe!

You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You. 

My name is Nick Carrier and I’m a Body Optimization Coach and creator of The 10-Week Transformation. The 10-WT exists to help busy, go-getters stay focused on their health and fitness no matter what season of life they’re in so that they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far - if you want to learn more, then go to nickcarrier.com/10wt

Listen to the sleep episode:

https://podcasts.apple.com/us/podcast/the-perfect-wind-down-routine-to-get-better-sleep/id1439610590?i=1000672333599

“A man who chases two rabbits catches neither.”

As someone who is driven to achieve you want to accomplish a lot. You want to move the needle in all areas of life - your health, your career, your relationships, your finances…but do you find that you’re not really the needle in any of them?

That’s because you’re chasing multiple rabbits at once.

In this podcast, you’re going to learn how to determine which rabbit to chase. You’re going to learn how to evaluate what season of life that you’re in, where to spend a large proportion of your focus, so that you can dramatically move the needle in that area of life!

And the result…? Maximum progress, maximum happiness, and maximum fulfillment. Let’s talk about how.

If you’re listening on the Apple Podcast App or Spotify be sure to hit the follow button and if you’re watching on YouTube be sure to hit like and subscribe!

You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You. 

My name is Nick Carrier and I’m a Body Optimization Coach and creator of The 10-Week Transformation. The 10-WT exists to help busy, go-getters stay focused on their health and fitness no matter what season of life they’re in so that they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far - if you want to learn more, then go to nickcarrier.com/10wt

Are you in the thick of it right now? Maybe you're deep into a challenge, feeling exhausted, questioning if you have what it takes to keep pushing forward.Maybe you’re in week 7 of the 10-Week Transformation and you need a kick in the butt. Maybe you’re hitting a lull in motivation and you need something to get you through to the finish line.

In this episode, I'm going to give you four mindset shifts that will help you access the most mentally tough version of yourself—so you can break through the hardest moments and finish strong. By the end of this episode, you'll have the tools you need to reframe your struggles, regain your focus, and power through with confidence.

Before we dive in, if you’re listening on the Apple Podcast App or Spotify, be sure to hit the follow button, and if you’re watching on YouTube, be sure to hit like and subscribe!

You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.

My name is Nick Carrier, and I’m a Body Optimization Coach and creator of The 10-Week Transformation. The 10-WT exists to help busy go-getters stay focused on their health and fitness no matter what season of life they’re in so that they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far—if you want to learn more, then go to nickcarrier.com/10wt.

Do you find yourself regularly letting yourself down?

Do you find yourself trying to implement self-care practices but nothing seems to consistently work?

It’s because you’re not looking after the right version of yourself.

In today’s episode I’m going to talk about how the phrase self-care has gotten hijacked in today’s world and how people are very incorrectly taking action on that phrase. And I’m going to talk to you about what it should actually mean so that you can stop letting yourself down, start getting results in your life, start feeling peace in your life and get closer to the best version of yourself.

Before we dive in, if you’re listening on the Apple Podcast App or Spotify be sure to hit the follow button and if you’re watching on YouTube be sure to hit like and subscribe!

You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.

My name is Nick Carrier and I’m a Body Optimization Coach and creator of The 10-Week Transformation. The 10-WT exists to help busy, go-getters stay focused on their health and fitness no matter what season of life they’re in so that they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far - if you want to learn more, then go to nickcarrier.com/10wt

Are you a runner - at least to some degree? Maybe you’re training for a 5k, 10k, half marathon, full marathon, or just trying to improve your endurance…and when you run do you feel like you're constantly running yourself into the ground?

In this episode, I’m going to break down the 80/20 running method—the smarter way to train that helps you run faster and longer without burning out. I’ll explain what Zone 2 training is, why running harder isn’t always better, and how you can apply this method to maximize your performance. By the end of this episode, you’ll know exactly how to train more efficiently and make real progress toward your running goals.

Before we dive in, if you’re listening on the Apple Podcast App or Spotify be sure to hit the follow button and if you’re watching on YouTube be sure to hit like and subscribe!

You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.

My name is Nick Carrier, and I’m a Body Optimization Coach and creator of The 10-Week Transformation. The 10-WT exists to help busy, go-getters stay focused on their health and fitness no matter what season of life they’re in so that they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far—if you want to learn more, then go to nickcarrier.com/10wt.

In this episode of The Best You Podcast, I sit down with Yuri Elkaim—New York Times bestselling author, former professional athlete, and founder & CEO of Healthpreneur®—to talk about leadership, parenting, and productivity. Yuri shares how he’s successfully pivoted in his career and life, what it takes to balance empathy and accountability as a leader, and his approach to raising four boys without creating entitlement. Plus, he reveals three powerful productivity hacks that can help you maximize time, energy, and efficiency in both work and life.

In this episode, you’ll learn:

✅ How to pivot in your career or business with confidence

✅ The secret to leading with both empathy & accountability

✅ Yuri’s approach to parenting and raising kids who aren’t entitled

✅ 3 game-changing productivity hacks that will help you get more done in less time

If you’re looking to become a better leader, a more intentional parent, or just want to work smarter, not harder, this episode is for you.

🎧 Listen now: [Insert Episode Link]

Topics Discussed:

Yuri Elkaim On His Transition From Soccer to Health and Fitness`1:03

Losing all my hair at 17 years old 6:31

Striking the Right Balance With Clients 8:59

5 Productivity Hacks 26:28

Links:

https://www.instagram.com/healthpreneur/

https://healthpreneurgroup.com

https://www.youtube.com/@Healthpreneur

Schedule a Free Health Consultation with Nick today at www.nickcarrier.com

Are you tired of feeling like tracking every single calorie is the only way to lose weight? What if I told you there’s a much simpler, less time consuming way to hit your weight loss goals without obsessing over numbers? In this episode, I’m going to give you five proven strategies that will help you shed pounds and stay consistent without logging every bite.

By the end of this episode, you’ll know exactly what to focus on to make real progress without the stress of calorie counting.

Before we dive in, if you’re listening on the Apple Podcast App or Spotify, be sure to hit the follow button, and if you’re watching on YouTube, be sure to hit like and subscribe!

You’re listening to the Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.

My name is Nick Carrier, and I’m a Body Optimization Coach and creator of The 10-WeekTransformation. The 10-WT exists to help busy, go-getters stay focused on their health and fitness no matter what season of life they’re in so that they remain confident, energized, and impactful in all areas of their life. 

The 10-WT has transformed the bodies and lives of over 800

people so far—if you want to learn more, then go to nickcarrier.com/10wt

In this episode of The Best You Podcast, I sit down with Cara Clark, an integrative nutritionist and wellness educator, to discuss how to build a healthy relationship with food and create a sustainable approach to nutrition. Cara shares her 5 Food Fundamentals, practical tools that help simplify healthy eating without restriction. We also dive into macronutrient balance, how to rewire your mindset around food, and how parents can create a healthy food environment for their kids.

If you're tired of food confusion, struggling with body image, or just looking for simple nutrition strategies that fit into your busy lifestyle, this episode is packed with actionable advice!

What You’ll Learn in This Episode:

✅ Cara’s 5 Food Fundamentals – Simple daily tools to improve your energy and overall health

✅ How to rewire your relationship with food and overcome past patterns

✅ The ideal macro balance for feeling your best: 50% carbs, 20% protein, and 30% fat

✅ How to help your kids develop a positive relationship with food and body image

✅ Easy, practical nutrition tips for busy parents who need quick, healthy solutions

Listen now: https://nickcarrier.com/caraclarkbestyou

Topics Discussed:

How to Feel Good Every Day 6:09

The Secret to a Happy Meal 20:47

How To Get Your Child to Eat Their Food 28:54

Family Dinner Strategies for Busy Weekends 33:20

Links:

www.caraclarknutrition.com

www.instagram.com/caraclarknutrition

Book Link: https://caraclarknutrition.com/the-feel-good-way/

Available on May 13, 2025 but able to be pre-ordered now!

Schedule a Free Health Consultation with Nick today at www.nickcarrier.com