Wise Eats | Recipes for Fitness. Recipes for Life.

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: [email protected]
• 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 [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 16, I review my recent experience with the Dolce Diet Certification in Belmar, New Jersey. Here's what we're dishing up:

• Dolce Diet Certification Review and Biggest Takeaways
• Just Say NOvember Fitness Challenge
• Why I'm Giving Up Protein Powders
• This Day in Diet History – November 2019
• My Dermatologist Says NO LIFTING for 2 Weeks!
• Word to the Wise: Reading YOUR Comments/E-Mails
• Recipe of the Week: Sharpshooter Breakfast Salad
• And much more!

It's a Dolce Diet Approved edition of Wise Eats! Enjoy and make wise choices.

Episode Timestamps

• Mike Dolce Blurb: Eat Really Well Throughout the Day! DON'T DIET (0:00)
• I hope everyone had a good Halloween! My Beetlejuice Wig…Coming up on today's episode…(00:15)
• Our Halloween shopping experience with Costco & Trader Joe's (1:00)
• Dolce Diet Certification & Nutrition Conference Blurb (2:00)
• My recent experience with the Dolce Diet Certification and Nutrition Conference! (02:15)
• My thoughts on the east coast/Belmar, NJ (2:15)
• My history with Mike Dolce and what the Dolce Diet is (2:30)
• Dolce is proud of me! (3:30)
• How the Dolce Diet Certification course was run (3:30)
• Size of the class and types of individuals who took part (4:00)
• Mike Dolce says THIS IS THE MONEY SHOT (4:30)
• What the Dolce Diet principles are! (4:40)
• Running down the 10 Dolce Diet Principles (5:00)
• Simple but effective things that you need to do to change your life! (6:00)
• Stick to the basics and you will achieve your goals & Wisdom blurb from Dolce (6:00)
• Biggest Takeaway #1: Goal Setting (6:30)
• Dolce's 5F's: Fitness, Family, Finance, Future, For Me (6:45)
• How I use goal setting and journaling (7:00)
• How the DDC changed this for my wife and I (7:20)
• Dolce Blurb about Goal Setting between husband and wife (8:00)
• Biggest Takeaway #2: The Power of Networking (8:10)
• I feel really good today and have really good energy! DOLCE (8:40)
• Biggest Takeaway #3: The Importance of Integrity (8:45)
• Dolce says DON'T BE A D—KHEAD! (9:10)
• My feelings walking away from the event (9:15)
• Dolce says see yourself as the God that you really are! (9:45)
• I'm officially a Dolce Diet Certified Coach! What This Means (9:55)
• I want to help you change your life (10:30)
• If you're ready to improve your health or physique, message me at [email protected] or @weswisefitness (10:45)
• 8-Week Personalized Diet Program (11:00)
• "When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need" (11:15)
• Just Say NOOOvember Fitness Challenge! (11:30)
• Why I'm giving up protein powder for the month of November (12:00)
• How I've replaced protein powder in my diet (12:30)
• Not missing protein powder at all! (12:45)
• Why I'm consuming too much protein (and you may be too!) (13:00)
• What I'm probably going to give up in the month of December (13:30)
• Dolce says maybe you should try it his way just for a week! (13:50)
• This Day in Diet History: My Diet, Fitness Goals for November 2019 (14:00)
• My current workout program: MAPS Anabolic (14:20)
• Why a recent visit to the dermatologist left me unable to lift heavy for two weeks (14:30)
• What I'm doing instead of lifting weights…for now (16:00)
• My lean bulking plan for December (16:40)
• My exact diet from this day in November 2019 (17:00)
• My version of Mike Dolce's breakfast bowl (17:10)
• Meals, macros, and workouts available at Wise-Eats.com/Episode16 (18:00)
• Word to the Wise: Responding to YOUR questions, comments from social media (18:10)
• Instagram shout outs to @crittyroc13 @ja_jib11 @1jess2bob & @this_show (18:20)
• YouTube shout outs to Angel Poblano & Misteredit1 (19:25)
• Coconut Oil Chocolate Recipe Wise-Eats.com/Coco (19:50)
• HBK Shawn Michaels Sweet Chin Music Blurb (20:10)
• Recipe of the Week: Sharpshooter Breakfast Salad (20:25)
• Season 7 Premiere of The Following Announcement: The Automator (20:35)
• Salads for breakfast: The only pre-workout you need! (21:00)
• Get real foods in wide variety over at Wise-Eats.com/Recipes (22:00)
• Another Dolce blurb about feeling energized (20:10)
• Thanks for listening to a Dolce Diet Certified Edition of Wise Eats! (22:15)
• Please like, subscribe, comment (22:00)
• Head over to Wise-Eats.com/Episode16 for the show notes, YouTube video, recipes, pictures, and more (22:00)
• com for my free newsletter and Wise Eats Approved Foods List (23:00)
• BLOOPER REEL (22:50)

• Website Link: Wise-Eats.com/Episode16
• YouTube Video: https://youtu.be/lGzJJ8MSszI
• Audio Only Link: http://traffic.libsyn.com/wiseeats/Wise_Eats_Episode_16.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Questions, Comments, Feedback: Wise-Eats.com/Contact
• Instagram: @weswisefitness
• E-Mail: [email protected]
• Facebook: com/wiseeatspodcast

Recipes Mentioned in This Episode:

• Clothesline Coco Cups: http://wise-eats.com/coco/
• Greek Yogurt Madness: Wise-Eats.com/Madness/
• Wise Eats Energy Bowl: Wise-Eats.com/EnergyBowl
• Complete Recipe List: Wise-Eats.com/Recipes

Brands/Products Mentioned in This Episode:

• The Dolce Diet
• Legion Athletics
• Stay Gold Cafe
• Wise Eats Halloween Spooktacular Episode 15
• The Following Announcement Season 7, Episode 1: The Automator

Movie Clips: All Dolce clips come courtesy of the official Dolce Diet YouTube Channel.

Website Design Thank You: DoeringDesign.com

Logo Design Thank You's: @this_show, MGSignsDesign.com

Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and hopefully shared by YOU. Your support is greatly appreciated!

Submit questions, comments, feedback to [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 a special Halloween edition of Wise Eats, we celebrate one of my favorite holidays in style! In this episode:

• Why I love Halloween
• Why are scary movies so appealing?
• My top 10 favorite horror movies
• History and fun facts about Halloween
• Fat Guy Files: Analyzing my diet from Halloween 2010
• Top 10 Halloween candies
• A delicious, healthy recipe that replaces sugary Halloween candy!
• A scary story that will chill your bones!

All that and much more with some help from my co-hosts Michael Myers, Freddy Krueger, Jason Voorhees, Leatherface, the Cryptkeeper, and more!

Episode Timestamps

• Intro: Welcome to a special Halloween edition of Wise Eats! Head over to Wise-Eats.com/Episode15 for show notes, pictures, videos, and more! Contact me with questions at [email protected] and Instagram @weswisefitness. (00:00)
• Some history and 10 fun facts about Halloween and the Cryptkeeper wishes you bad health (1:00)
• The origins of Halloween (1:20)
• Where Halloween ranks among other holidays in terms of revenue (1:45)
• The largest Halloween party in the United States. The Cryptkeeper loves to party too! (2:00)
• All kinds of fun facts about pumpkins: Is it a fruit or vegetable? Largest pumpkin, fastest carving, which state has the pumpkin as its state fruit? Record for most lit pumpkins (2:20)
• Most popular costumes among kids, adults, and dogs (3:00)
• The meaning of the word "witch" (3:15)
• What Halloween meant to me as a kid and a Friday the 13th blurb (3:25)
• Why I still love Halloween (4:00)
• One of my favorite aspects of Halloween: SCARY MOVIES (4:10)
• My massive horror movie figure collection! (4:30)
• Why do we love horror movies so much? A moment of introspection (5:00)
• Why we love horror movies according to ScienceNordic.com (5:30)
• My thoughts on why scary movies are so appealing (6:00)
• My top 10 favorite horror movies (7:15)
• #1 - Halloween 4 and the history behind the Halloween mask (7:40)
• #2 - Texas Chainsaw Massacre (8:15)
• #3 - Nightmare on Elm Street 3: Dream Warriors (8:40)
• #4 - Return of the Living Dead (9:00)
• #5 - Evil Dead (9:10)
• #6 - Friday the 13th Part VI: Jason Lives (9:25)
• #7 - Lost Boys (9:40)
• #8 - Creepshow 2 (9:50)
• #9 - Body Bags (10:05)
• #10 – Scream (10:15)
• Go to Wise-Eats.com/ScaryMovies for the rest of my Top 25 Horror (10:30)
• Fat Guy Giles: Halloween 2010 (10:40)
• My exact diet and lifestyle habits back in Halloween 2010 (11:00)
• Costume parties and junk food! (11:30)
• Today's diet will be made available at Wise-Eats.com/Episode15 (12:00)
• Why I won't be eating any candy this Halloween and what I WILL be doing instead (12:30)
• Top 10 most popular Halloween candies according to CandyStore.com (13:00)
• How many calories the average bag of Halloween candy contains (14:10)
• Recipe of the Week: Wise Eats Coconut Oil Chocolates / Clothesline Coco Cups (14:20)
• Homemade chocolate candies make with wise choices! Wise-Eats.com/Coco (14:40)
• The Following Announcement is back with Season 7! New episodes every Saturday over at TFAShow.com (15:30)
• New recipes coming: Piledriver Pudding and Sharpshooter Breakfast Salad (15:30)
• JUST DELICIOUS: A scary story from "Scary Stories to Tell in the Dark" (16:00)
• Happy Halloween! Thanks for watching, listening and subscribing! (18:30)
• BLOOPER REEL (19:00)

• Website Link: Wise-Eats.com/Episode15
• YouTube Video: https://youtu.be/f6G0-MWXlgg
• Podcast Webpage: Wise-Eats.com/Podcast
• Questions, Comments, Feedback: Wise-Eats.com/Contact
• Instagram: @weswisefitness
• E-Mail: [email protected]
• Facebook: com/wiseeatspodcast

Recipes Mentioned in This Episode:

• Fully Charged Chocolate Smoothie: Wise-Eats.com/FullyCharged/
• Greek Yogurt Madness: Wise-Eats.com/Madness/
• Coconut Oil Chocolates: Wise-Eats.com/Coco
• Complete Recipe List: Wise-Eats.com/Recipes

Brands/Products/Articles Mentioned in This Episode:

• Science Nordic Article: Why Horror is So Popular
• Psychology Today Article: Why Are There Horror Movies?
• Halloween Fun Facts from Goodhousekeeping.com
• Halloween Fun Facts from FactRetriever.com
• Wise Eats Top 25 Favorite Horror Movies

Movie Clips: Tales from the Crypt, Halloween 4, Nightmare on Elm Street 3, Return of the Living Dead, Friday the 13th Part VI, Friday the 13th Part VII, Nightmare on Elm Street 5, Drag Me to Hell, Evil Dead (Remake), Scream, Texas Chainsaw Massacre, Body Bags

Special Thanks To: Darin Roberts aka Misteredit1 on YouTube, DoeringDesign.com, and MGSignsDesign.com

Submit questions, comments, feedback to [email protected]. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices! HAPPY HALLOWEEN

In Episode 14, we talked some health, fitness, and current events. Among the topics discussed:

• Finally graduating with Master's degree from Walsh College
• Dolce Diet Certification October 25-27
• My initial thoughts on the MAPS Anabolic workout program
• Fat Guy Files: October 2009 vs October 2019
• Ice Baths/Cold Showers and their benefits
• The story behind the injured squirrel in my backyard

All that and much more with some help from my friends Mike Dolce, Dave Chappelle, and Dave Ramsey!

Episode Timestamps

• Intro: Head over to Wise-Eats.com for every episode of the podcast including the youtube videos, recipes, workouts, fitness tips, and more! Contact me with questions at [email protected] and Instagram @weswisefitness. (00:00)
• Hilarious blurb from the Mike Dolce Show 01:15)
• Episode 14! Summer is over, but that doesn't mean we can't still have a good time. (1:20)
• Plans for after college and Dave Ramsey's blurb about education (2:00)
• Taking my knowledge of health & fitness to the next level with the DOLCE DIET CERTIFICATION (2:15)
• How I found Mike Dolce and The Dolce Diet (2:30)
• Healing my body with REAL FOOD (3:00)
• Simple philosophies that will change your life (3:30)
• Mike Dolce blurb. SIMPLE BUT EFFECTIVE (4:20)
• Dolce Diet has helped me and it can help you too (4:30)
• My current workout program: MAPS ANABOLIC. Initial thoughts on the program (4:50)
• Comparing Mike Matthews' Bigger, Leaner, Stronger to MAPS Anabolic (5:20)
• Love the Mind Pump Podcast (6:20)
• New recipes coming for Wise Eats! Piledriver Protein Pudding and the Sharpshooter Breakfast Salad. Those will be out soon on The Following Announcement YouTube show (6:25)
• Fat Guy Files: October 2009 vs October 2019 (7:00)
• My exact diet from October 2009…NOT GOOD (7:45)
• Chocolate Shake Recipe Wise-Eats.com/fullycharged (8:15)
• How I lost weight while still partying and eating junk food. DON'T DO WHAT I DID (8:35)
• Eat good, healthy, clean food all through the day! (9:30)
• My exact diet in 2019, much better than 10 years ago! (9:45)
• Thanks for the help Dave Chappelle! (9:50)
• Mega Power Potatoes, Favorite Spices, Olde Thompson Everything Bagel Seasoning Wise-Eats.com/MegaPowers (9:55)
• Mike Dolce wants to make you breakfast! (10:50)
• One of my favorite snacks/pre-workout: FROZEN FRUIT (11:00)
• Post-Workout Shake & Wise-Eats.com/MuscleMilk (11:30)
• Dinner: My 3rd Salad of the Day! Salads are a GAME CHANGER (11:55)
• "MMM…CHICKEN" Viral Video (12:25)
• Dessert time! Greek Yogurt, Frozen Mango, Legion Athletics Casein Protein. One of my very favorite healthy desserts (12:30)
• My exact macros for the day. Nailed my targets for current weight loss goal! (12:55)
• I love carbs and another hilarious blurb from Mike Dolce (13:00)
• Diet and exercise are NON-NEGOTIABLE (13:10)
• Ice Baths: My experience and their benefits. Horse trough baths 4-life! And a Joe Rogan Experience blurb (14:00)
• Can't deal with ice baths? Try a cold shower instead and another Rogan blurb (15:45)
• I found an injured squirrel in my back yard tonight. Here's the story (16:15)
• Why I fetch with my Boston Terrier and Golden Retriever in the front yard (16:35)
• Raise your hand if you're an unconditional animal lover. My hand is raised! (17:10)
• Getting help from my wife, neighbors, and even the POLICE. Remind me of the Half Baked movie (17:20)
• I have 3 options for dealing with this squirrel (18:15)
• What ultimately happened to the squirrel (18:40)
• Thankful I didn't have to kill the squirrel and now he's out there making wise choices! (19:30)
• Please like, subscribe, comment (19:45)
• Head over to Wise-Eats.com/Episode14 for the show notes, YouTube video, recipes, pictures, and more, WiseChoiceNation.com for my free newsletter and Wise Eats Approved Foods List (19:45)
• BLOOPER REEL (20:15)

• Website Link: Wise-Eats.com/Episode14
• YouTube Video: https://youtu.be/gISRq7Zjges
• Audio Only Link:
• Podcast Webpage: Wise-Eats.com/Podcast
• Questions, Comments, Feedback: Wise-Eats.com/Contact
• Instagram: @weswisefitness
• E-Mail: [email protected]
• Facebook: com/wiseeatspodcast

Recipes Mentioned in This Episode:

• "Muscle Milk": Wise-Eats.com/MuscleMilk
• Chokeslam Chicken Salad: Wise-Eats.com/Chokeslam
• Greek Yogurt Madness: Wise-Eats.com/Madness/
• Mega Power Potatoes: Wise-Eats.com/MegaPowers
• Complete Recipe List: Wise-Eats.com/Recipes

Brands/Products Mentioned in This Episode:

• The Dolce Diet
• Legion Athletics
• Mike Matthews' Bigger, Leaner, Stronger
• Mind Pump Podcast
• MAPS Anabolic Workout Program
• Olde Thompson Everything Bagel Seasoning

Movie Clips: Half Baked, Up, The Mike Dolce Show, The Joe Rogan Experience, "My New Haircut" YouTube Video, "Mmm, Chicken" Viral Video, Squirrels Movie

Special Thanks To: Darin Roberts aka Misteredit1 on YouTube, DoeringDesign.com, and MGSignsDesign.com

Submit questions, comments, feedback to [email protected]. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Part 2 of the Wise Eats Diet Plan (Episode #13), we're gettin' in the kitchen and making wise decisions! Talking macros, cooking, supplements, and my personal daily diet routine for optimum performance. Among the topics discussed:

• Macros: The Best Sources of Proteins, Fats, and Carbs
• Cooking Tips
• Ketogenic Diet
• Supplements
• A Day in the Life of Wise Eats: My daily diet routine
• Seven Quick Diet Tips!

All that and much more with some help from my friends Post Malone, Hulk Hogan, Mike Dolce, Willy Wonka, and the "My New Haircut" YouTube guy.

Episode Timestamps

• Intro: Sign up for my free newsletter at WiseChoiceNation.com and instantly receive the Wise Eats Approved Foods and Grocery List! (00:00)
• Part 2 of the Wise Eats Diet Plan! We'll be talking macros, keto, cooking, supplements, and a day in the diet life of Wise Eats (00:55)
• Macronutrients: How much of each you need and the best sources (2:00)
• My current weight, activity level, and macro requirements for maintaining, gaining, and losing weight (2:30)
• How macronutrient calculators can help you out (3:20)
• My take on the ketogenic diet: Is it right for you? (4:00)
• Focus on the fundamentals in order to optimize your health! (5:25)
• Hashtag I EAT CARBS! Shout out to the Mike Dolce Show. One of my all-time favorite fitness/nutrition experts (5:55)
• Protein: Best Sources & Recommended amounts (6:00)
• Shout out to the "My New Haircut" video on YouTube. Maybe the most BRO video ever made. Still makes me laugh (6:25)
• Favorite sources of protein and why I stopped eating Tofu (6:30)
• Whey Protein Isolate and why I love it (6:45)
• Dietary Fat: Very healthy but be careful! Best sources (7:10)
• Balancing macros to achieve your fitness goals faster (7:40)
• How much fat, protein, and carbohydrate I have each day (8:30)
• Cooking Tips! Why we got rid of our microwave (8:50)
• Cold Lunch? YES (9:10)
• High temperature cooking / Favorite cooking oils (9:15)
• Batch cooking to make meal prep a breeze (9:50)
• Why meal prep is so important & some recipe suggestions (10:45)
• Supplements! Why you DON'T NEED THEM (11:10)
• The supplements I use: Whey Protein Isolate, Pea Protein, Casein Protein. Legion Athletics, Naked Brand (11:55)
• Why I use Creatine and benefits (12:30)
• Favorite pre-workouts! COFFEE (12:45)
• Legion Athletics Pulse (13:10)
• Multivitamins, Fish Oil, Vitamin D (13:45)
• Canned sardines for your fish oil needs! (14:00)
• A Day in the Life of Wise Eats: My daily diet routine (14:15)
• Pre-Breakfast Wise-Eats.com/Coffee (14:45)
• My Typical Breakfasts (15:00)
• Willy Wonka says YOU LOSE! GOOD DAY SIR! (15:40)
• Lunch/Dinner: Favorite salad toppings and dressings (15:45)
• Post Malone joins the show, sort of… (16:45)
• Salads are your ONE WAY TICKET to better health (17:15)
• Favorite side dishes & Wise-Eats.com/Recipes (17:40)
• Favorite healthy DESSERT…yummy! (17:50)
• Words of encouragement from my hero…THE IMMORTAL HULK HOGAN (18:50)
• Seven Quick Diet Tips: #1: Don't overhaul your diet (19:00)
• Tip #2: Stay hydrated (19:25)
• Tip #3: Count calories and/or start a diet journal…GAME CHANGER (19:50)
• Tip #4: Avoid buying foods you tend to overeat…DATES & PEANUT BUTTER (20:15)
• Tip #5: Visualize your fitness goals (21:10)
• Tip #6: Find some consistency (21:30)
• Tip #7: It's never too late to get started! (21:50)
• How my Dad cured his diabetes (22:00)
• Change is possible no matter what your age, weight, or fitness level is (22:30)
• Closing: Take ONE THING from this episode to improve your health (23:00)
• Please like, subscribe, comment (23:15)
• Head over to Wise-Eats.com/Episode13 for the show notes, YouTube video, recipes, pictures, and more (23:30)
• com for my free newsletter and Wise Eats Approved Foods List (23:45)
• BLOOPER REEL (24:20)

• Website Link: Wise-Eats.com/Episode13
• YouTube Video: https://youtu.be/mA5y4QwD29M
• Audio Only Link:
• Podcast Webpage: Wise-Eats.com/Podcast
• Questions, Comments, Feedback: Wise-Eats.com/Contact
• Instagram: @weswisefitness
• E-Mail: [email protected]
• Facebook: com/wiseeatspodcast

Recipes Mentioned in This Episode:

• Chicken Wise Rice: Wise-Eats.com/Rice
• Clothesline Coco Cups: http://wise-eats.com/coco/
• Bastard Biker Banana Bread: http://wise-eats.com/bananabread/
• "Muscle Milk": Wise-Eats.com/MuscleMilk
• Chokeslam Chicken Salad: Wise-Eats.com/Chokeslam
• Greek Yogurt Madness: Wise-Eats.com/Madness/
• Complete Recipe List: Wise-Eats.com/Recipes

Brands/Products Mentioned in This Episode:

• The Dolce Diet
• Legion Athletics
• Naked Protein

Movie Clips: "My New Haircut", Post Malone on Jimmy Fallon, Hulk Hogan Training Mean Gene Okerlund, Willy Wonka & The Chocolate Factory Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com Podcast Logo Thank You's: Mike Guertin (MGSignsDesign.com) & Darin Roberts

Submit questions, comments, feedback to [email protected]. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Episode 12, we're diving deep into diet philosophy and exactly the types of foods you should be eating to lose body fat, build lean muscle, and optimize your life. This is Part 1 of the Wise Eats Diet Plan. Among the topics discussed:

• The Wise Eats Diet Philosophy
• My Personal Diet History & Relationship with Food
• The Foods We ALL Should Be Eating & Avoiding
• Best Sources of Carbohydrates
• Grocery Shopping Tips & Tricks
• Importance of Hydration

• Intro: What you can expect out of the Wise Eats Diet Plan. (00:30)
• Bring it back to the diet basics. Forget all the garbage, lies, and nonsense out there. Become the best version of yourself. (02:30)
• Wise Choice Nation: Subscribe to my free newsletter at com. When you do, you'll instantly receive a welcome e-mail containing the full list of Wise Eats Approved Foods, Drinks, and Supplements. Building your diet based on these real foods will help you lose weight, build muscle, increase energy, fight depression, prevent disease, and feel amazing. (3:55)
• The Wise Eats Diet Philosophy. (4:30)
• Why your entire existence is defined by the things you're putting in your body. (5:00)
• What is real food? (5:30)
• My diet history: Junk food, deep fried food was LIFE. Burger King, pizza, fry daddy, fried foods galore. Gordon's Food Service, Bosco Sticks. (6:30)
• The fitness website that changed my outlook on fitness/nutrition. (7:30)
• The foods we should ALL be consuming on a regular basis. (8:30)
• Health benefits of vegetables and some of my favorites. (9:15)
• How I went from a junk-foodaholic to a vegetable addict. (9:45)
• CARBS: EAT THEM. My favorite sources other than vegetables. (10:10)
• Recipes! Wise-Eats.com/SweetPotato, Wise-Eats.com/MegaPowers. (10:25)
• Foods to avoid at all costs and what I do when I crave them. (11:00)
• 2009 Wes vs 2019 Wes. (11:30)
• How my cheat meals are different today and why they can be a good thing. (12:15)
• The disgusting list of ingredients in fast food and your body as a food filter. (12:30)
• More on my cheat meals and overcoming junk food addiction. (13:15)
• Avoid processed foods! Read nutrition fact labels, ingredient lists, and be accountable. (13:40)
• Grocery shopping: My favorite past time. (14:30)
• Local farmer's markets will change the way you shop for groceries. Eastern Market in Detroit, Mount Clemens Farmer's Market. (14:45)
• My favorite places to shop for groceries. Costco, Trader Joe's, Amazon, Vince & Joe's. (15:45)
• Grocery shopping tips and tricks. Stay away from processed snack foods. (15:50)
• How frozen processed junk helped me lose 90lbs but left me skinny and sick. Low-calorie philosophy is WRONG. Shout out to Mike Dolce. (16:30)
• Hydration: How much water should you be drinking in a day? (17:15)
• The good old days when Hi-C Boppin' Berry, Soda, and Kool-Aid were life. (17:45)
• Water is my #1 priority each day! (18:30)
• Our water filtration system of choice: The Berkey. (18:50)
• Why many popular home filtration systems are NOT the way to go. (19:00)
• If you don't filter your water, YOU BECOME the filter. Shout out to Shawn Stevenson.(19:20)
• Part 1 Wrap Up: Going from super fat, to super thin, to super fit. (19:45)
• Reminiscing about the day I found the fitness article that changed my paradigm. (20:20)
• Changing your diet habits can be tough, but I've been there, and if I can do it, you can do it too! Make small changes and they will add up to permanent changes over time. (20:45)
• Subscribe on iTunes & YouTube! Like, comment, and review! (21:45)
• Don't forget to go to WiseChoiceNation.com for your free copy of the Wise Eats Approved Foods List. (22:00)
• Blooper Reel. This show is much more difficult than I thought it was going to be. (22:55)

Head over to WiseChoiceNation.com and subscribe to my free newsletter. When you do, you'll immediately receive a welcome e-mail containing the full list of Wise Eats Approved Foods, Drinks, and Supplements. Building your diet based on these real foods will help you lose weight, build muscle, increase energy, fight depression, prevent disease, and feel amazing.

In Part 2 of the Wise Eats Diet Plan, we'll discuss protein, fat, supplements, cooking, my daily diet regimen for optimum performance, and more!

• Website Link: Wise-Eats.com/Episode12
• YouTube Video: https://youtu.be/DiIug9gn0TY
• Podcast Webpage: Wise-Eats.com/Podcast
• Questions, Comments, Feedback: Wise-Eats.com/Contact
• Instagram: @weswisefitness
• E-Mail: [email protected]
• Facebook: com/wiseeatspodcast

Recipes Mentioned in This Episode:

• "Always Workin' Water": Wise-Eats.com/Water
• Slammin' Sweet Potato: Wise-Eats.com/SweetPotato
• Mega Power Potatoes: Wise-Eats.com/MegaPowers
• Complete Recipe List: Wise-Eats.com/Recipes

Brands/Products Mentioned in This Episode:

• The Dolce Diet
• Berkey Water Filters
• Trader Joe's
• Mount Clemens Farmer's Market
• Costco
• Taco Bell
• Burger King
• Hi-C Boppin' Berry
• Black Cherry Kool-Aid
• Whopper
• Big Mac
• Gordon's Food Service
• Eastern Market Detroit
• Bosco Sticks
• Double Quarter Pounder w/ Cheese
• Cheez-Its
• Captain Crunch

Movie Clips: Weird Al "Fat" Music Video, Mike Dolce on The Dolce Diet, The Joe Rogan Experience Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com Podcast Logo Thank You's: Mike Guertin (MGSignsDesign.com) & Darin Roberts

Submit questions, comments, feedback to [email protected]. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In a special 4th of July Recap Edition of Wise Eats, we take a look back at my exact diet from 4th of July, 2009 and compare it to 4th of July 2019. Along the way, there's some fitness tips, obnoxiousness, and some MACHO MADNESS. Episode 11 is a 4th of July extravaganza! Among the topics discussed:

• 4th of July 2019 Recap including my "Squats and Fireworks" holiday video
• This Day in Diet History: July 4, 2009 vs July 4, 2019
• My past, current, and future weight lifting routines
• Overcoming cell phone addiction
• What motivates me to remain healthy and physically fit
• Recipes of the Week

Episode Timestamps

• Intro: If I can achieve my best body ever, YOU CAN TOO. (00:40)
• Welcome to Episode 11! It's time for some 4th of July Madness! (2:20)
• 4th of July 2019 Recap including my "Squats and Fireworks" holiday video. (3:10)
• This Day in Diet History: July 4, 2009 vs July 4, 2019. (4:05)
• My ridiculous 2009 binge including Captain Crunch Peanut Butter Brunch Cereal, Pizza, Beer, Cheeseburgers, Breakfast Sandwiches from McDonald's, Little Caesar's, Taco Bell, Checkers, and more. (5:00)
• How crash dieting led me to losing 90lbs but also to being sick and unhealthy. (6:30)
• My new and improved 2019 diet and lifestyle. Spoiler Alert: GAINS. (6:45)
• Exact meal breakdown from 4th of July 2019. (7:10)
• One of my FAVORITE healthy snacks: Frozen Cherries. (8:20)
• My amazing chocolate protein shake ingredients. (8:50)
• 4th of July Cheat Meals, including Wally's Frozen Custard. (9:20)
• Why I want to lead by example. (9:45)
• Why I used to sleep in the bathroom at work. (10:10)
• Partying ever day with no regard to my health or future. (10:30)
• Dealing with loss and how it motivates me to stay fit and healthy. (10:50)
• My addiction to fitness and healthy lifestyle. (11:25)
• Summer is here! FINALLY. Benefits of sun exposure. (12:15)
• How I went from a pale white, easily sunburnt kid to a sun worshipper. (13:00)
• How kettlebell workouts in the sun were a GAMECHANGER. (13:30)
• My favorite sun protectant for the sun: coconut oil. (13:55)
• My current workout regimen: Mike Matthews' Beyond Bigger Leaner Stronger. (14:35)
• My previous workout regimen: Mike Matthews' Bigger Leaner Stronger. (15:20)
• My future weight lifting routine: MAPS Anabolic from Mind Pump. (16:20)
• How my workouts breakdown for the week. (16:30)
• Kettlebell Workout Videos coming soon! (16:45)
• Overcoming cell phone addiction. (17:10)
• My new cell phone habit: OWN YOUR MORNINGS. (17:50)
• Recipes of the Week: Greek Yogurt Madness, Peanut Butter Power Bombs, Gorilla Press Power Oatmeal. (18:30)
• Why many of my healthy recipe videos are pro wrestling inspired (19:05)
• My favorite places to shop for Wise Eats: Costco, Amazon, and Trader Joe's (19:50)
• New videos every Wise Up Wednesday at 4pm! Like and subscribe! (20:00)
• Hope you had a good 4th of July! (20:30)
• Blooper Reel. (21:25)

Full details and show notes over at Wise-Eats.com/Episode11

YouTube Video: https://youtu.be/JG0mzrGv2og

• Podcast Webpage: Wise-Eats.com/Podcast
• Questions, Comments, Feedback: Wise-Eats.com/Contact
• Instagram: @weswisefitness
• E-Mail: [email protected]
• Facebook: Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:

• Chocolate Greek Yogurt Madness: Wise-Eats.com/Madness
• Gorilla Press Power Oatmeal: Wise-Eats.com/Oatmeal
• Peanut Butter Power Bombs: Wise-Eats.com/PowerBombs
• Complete Recipe List: Wise-Eats.com/Recipes

Other Videos Mentioned:

Happy 4th of July! Squats & Fireworks Video

Brands/Products Mentioned in This Episode:

• Bigger Leaner Stronger
• Beyond Bigger Leaner Stronger
• Mind Pump MAPS
• Peanut Butter Crunch Cereal
• Skinny Popcorn
• Costco
• Amazon.com
• Tubby's Subs
• McDonald's
• Little Caesar's
• Taco Bell
• Checkers
• Wally's Frozen Custard

Movie Clips: Randy "Macho Man" Savage WWE Interviews & Promos, Chapelle's Show Rick James Skit, The Joe Rogan Experience

Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

Website Design Thank You: DoeringDesign.com

Podcast Logo Thank You's: Mike Guertin (MGSignsDesign.com) & Darin Roberts

Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In this episode, we take a look back at my exact diet from June 5, 2009. This was 3 months into my 90lb weight loss experience and I was still making a ton of poor diet choices. Then we compare that time period with today's diet regimen and offer some lifestyle tips in the process. Among the topics discussed:

• Exact diet breakdown from June 5, 2009. (1:40)
• How highly processed, frozen diet meals helped me lose 90lbs. (2:00)
• My former love of Arby's fast food. (3:00)
• Breaking the vicious cycle of dieting during the week and binging on the weekends. (3:30)
• How I managed to lose weight while abusing my body with junk food and alcohol. (3:45)
• Exact breakdown of today's diet (June 7, 2019) including exact meals. (4:10)
• One of my favorite healthy carb recipes: The Mega Power Potatoes. (4:40)
• Find out why sardines are a staple of a healthy diet (I buy Season brand). (5:00)
• One my favorite healthy Greek yogurt recipes. (5:20)
• Shout out to Naked Peanut Butter Power and Legion Athletics Thrive Protein. (5:30)
• Why I want to share my diet history with listeners. (6:30)
• Why the "perfect" diet doesn't exist. (6:50)
• The "jump to" solution for fitness. (7:50)

Quick Fitness Tips That Are Working for Me Right Now

• Why walking is my favorite form of fasted cardio and cardio in general. (8:15)
• My daily step routine. (8:40)
• Why fitness experts are failing to change the world. (9:30)
• iPhone Health App: Are you using it? (10:05)
• The importance of sleep to accomplishing your fitness goals. (10:20)
• Different tactics I've used recently and over the years to improve sleep quality. (11:00)
• Removing electronics from the bedroom. (12:00)
• Overcoming digestive distress due to too much whey protein. (12:25)
• My favorite protein powders to use and why I'm using them less these days. (12:40)
• The importance of choosing real food over convenient supplements. (13:15)
• Transforming one of my favorite carb sources into a protein powerhouse. (14:00)
• Shout out to the Mind Pump Podcast. (14:30)
• Recipe of the Week: Koko BeWise Brownie Wise-Eats.com/KokoBrownies. (14:45)
• Making real-food weed brownies into a healthy dessert. (15:00)
• Shout out to the Following Announcement YouTube show: Life after backyard wrestling TFAShow.com (16:00)
• Trying to get away from scripted podcasting. (16:45)
• Guess what movie I'm going to see this weekend! (17:20)
• Don't forget to like, subscribe, comment, and submit questions! (17:45)
• Episode 10 Blooper Reel (18:10)

Full details and show notes over at Wise-Eats.com/Episode10

YouTube Video: https://youtu.be/aByMBcXcm1s

Podcast Webpage: Wise-Eats.com/Podcast Questions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @wise_podcast E-Mail: [email protected] Facebook: Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:

Mega Power Potatoes: Wise-Eats.com/MegaPowers Koko BeWise Brownies: Wise-Eats.com/KokoBrownies

Brands/Products Mentioned in This Episode: Legion Athletics Vanilla Whey Protein Isolate Legion Athletics Chocolate Thrive Protein Mind Pump Naked Peanut Butter Powder Cacao Nibs Season Sardines Healthy Choice Lean Cuisine Arby's McDonald's iPhone (Health App) Jasmine Rice Golden Ladle Organic Sipping Bone Broth

WWE Promo Clips: Stone Cold Steve Austin, Koko B. Ware Other Clips: Joe Rogan Experience Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com Podcast Logo Thank You's: Mike Guertin (MGSignsDesign.com) & Darin Roberts

Submit questions, comments, feedback to [email protected]. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Episode 9, I outline exactly how I lost 15.6lbs over 13 weeks, with some help from my good friend, Matt Foley. We'll go over my exact diet and workouts, then give 12 tips for losing body fat effectively.

Discussed in this episode:

• Exact steps I used to lose nearly 16lbs over 13 weeks
• 7-Step process for losing body fat
• Calorie intake before, during, and after the cut
• How I felt including performance
• Why TDEE / Total Daily Energy Expenditure is important
• Sample meal plans
• Different exercise programs I've used over the years
• Exact workouts performed & weight lifting schedule
• Why I follow Mike Matthews' Bigger, Leaner, Stronger program
• Why I believe anyone can get fit and in shape
• Fad diets like Atkins, Keto and their role in fat loss
• Meal prepping for fat loss
• Reframing your mind about food
• Why cheat meals are important for your health
• Why I don't think cardio is necessary for fat loss
• The reason why every human needs to be lifting weights
• Why clean eating does not guarantee results
• Mindful eating and its importance
• Reverse dieting and why its useful after a cut
• Why tracking progress is the key to sustaining fitness
• How to get started with exercise if you're new to it
• Don't forget to check out the Chris Farley-inspired blooper reel at the end of the show

Full transcript, show notes, meals, and workouts available at Wise-Eats.com/Episode9 Original article written for this episode can be found at Wise-Eats.com/FatLoss2

Thanks for listening and remember to make wise choices!

Watch Part 1 of the Fat Loss in Podcast Episode 8: Wise-Eats.com/Episode8

See every meal I ate during this weight cut, including calories and macros: Wise-Eats.com/MealPlans

See a list of all the workouts performed during this cut here: Wise-Eats.com/Workouts

See the weight lifting program I currently follow, including videos for each routine:Wise-Eats.com/Workout

Podcast Webpage: Wise-Eats.com/Podcast YouTube: Wise Eats

Contact Us: Wise-Eats.com/Contact Instagram: @wise_podcast E-Mail: [email protected] Facebook: Facebook.com/wiseeatspodcast

Recipes mentioned in this episode:

Wise-Eats.com/EnergyBowlWise-Eats.com/MuscleMilk

Brands/People mentioned in this episode: Bigger, Leaner Stronger – Mike Matthews

Movie Clips: Saturday Night Live – Living in a Van Down By the River Editing Animations Thank You: Darin Roberts Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com

It's time to get lean and shredded for summer time, so I'm sharing 10 strategies for maximizing fat loss, with some help from my good friends Sherman Klump and Buddy Love. Whether you're just getting started with your fitness or looking to take things to the next level, I believe these tips can help you out.

Full transcript and show notes available at Wise-Eats.com/Episode8 Original article written for this episode can be found at Wise-Eats.com/FatLoss1

Thanks for listening and remember to make wise choices!

See the breakdown of Every Meal Here: Wise-Eats.com/MealPlans

See the breakdown of Every Workout Here: Wise-Eats.com/Workouts

Podcast Webpage: Wise-Eats.com/Podcast YouTube: Wise Eats

Contact Us: Wise-Eats.com/Contact Instagram: @wise_podcast E-Mail: [email protected] Facebook: Facebook.com/wiseeatspodcast

Links mentioned in this episode:Wise-Eats.com/FilthyFrenchToast TFAShow.com TheFollowingAnnouncement.com WesFitness.comWise-Eats.com/MegaPowers/

Brands/People mentioned in this episode: SupinoPizzeria.com @supinopizzeria OnceAgainNutButter.com @onceagainnutbutter

Movie Clips: The Nutty Professor Editing Animations Thank You: Darin Roberts Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com