Wise Eats | Recipes for Fitness. Recipes for Life.

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: [email protected]
• 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 [email protected] 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: [email protected]
• 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 [email protected] 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: [email protected]
• 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 [email protected] 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: [email protected]
• 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 [email protected] 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: [email protected]
• 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 [email protected] 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: [email protected]
• E-Mail: mailto:[email protected]
• 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 [email protected] 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 [email protected]. 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: [email protected]
• 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 [email protected] 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 [email protected] 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: [email protected]
• 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 [email protected] 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: [email protected]
• 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 [email protected] 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: [email protected]
• 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 [email protected] 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!