I Gave Up Whey Protein for a Month – Here’s What Happened

As discussed on Episode 16 of the Wise Eats Podcast:

Giving Up Protein Powder for a Month!

In November of 2019, I decided to give up protein powder for an entire month. For some people, that’s not much of a challenge at all, but for a fitness guru hell bent on building muscle and staying lean, protein powder is the holy grail when it comes to supplements. I decided to delay gratification by giving up protein powder for a few reasons

  1. Get my protein from real food instead of processed powder
  2. Strengthen willpower
  3. Learn more about myself through this challenge
Legitimately took this picture prior to the challenge. I own way too much protein powder!

Protein Brands I Use

I’ve gone through many brands over the years. The key is to find a protein that is free of chemicals, additives, and artificial sweeteners. Watch your ingredient lists and choose a protein isolate over a concentrate. I mix it up pretty frequently between whey, casein, hemp, and pea protein. Here are the brands I currently use:

Giving up protein is something I’d wanted to challenge myself on for quite some time. I’m the first one to preach that you should get your nutrients for whole food sources as much as possible, and openly admit that I rely on protein powders too much, sometimes as many as 3 meals per day! I mix it in with my oatmeal, my greek yogurt, and make delicious, creamy protein shakes. Sure, there are far worse sources of protein than powders, but I know better than to have them so often!

Speaking of my tasty protein shakes, if you’re looking for some delicious, healthy recipes, check out these amazing smoothies:

The Results

All in all, the challenge wasn’t very difficult and taught me that I didn’t need protein powder nearly as much as I thought I did. I expected giving it up to be much more difficult than it was. All I needed to do was have more of the normal foods I would be eating anyway like eggs, chicken, fish, beans, greek yogurt, and nuts. Sure, I missed my delicious protein shakes, but life goes on!

Changing my diet in this way also helped suppress my appetite. By eating whole foods, I felt more satisfied, whereas a shake would sometimes just leave me craving more food.

I have not made any permanent changes to my diet as a result of this experiment. I still use protein powders to hit my fitness goals, but I do consume far less of it now. I loved the challenge of forcing myself to give something up for 30 days and recommend that you try it yourself.

Challenge yourself to make a positive change to your diet/health today! Thanks for reading. Be good to yourself, be good to others, and make wise choices.

10 Tips to Stay on Track over the Holidays

As discussed in Episode 17 of the Wise Eats Podcast:

Here are some tips to help you stay on track with your fitness over the holidays. And in case any of you are wondering, I’ll be doing every single one of these tips this Thanksgiving. Not just whistling Dixie over here!

  1. Go for Walks – First thing in the morning and after meals. This is one of the easiest ways to combat overeating and put those extra calories to good use! Walking offers so many health benefits like promoting digestion and helping send a signal to your body that you’re done eating. It also gives you the opportunity to connect with loved ones and get some exercise in the process.
  2. Lift Weights – A good weight training session will ensure that your Thanksgiving calories are put to good use by increasing your strength and boosting your metabolism! I’ll be lifting intensely in the days and minutes leading up to Thanksgiving for sure! Before you decide to do a bunch of cardio to make up for your Thanksgiving celebration, I recommend that you lift some weights instead, which will put those calories to much better use!
  3. Get Good Sleep – Sleeping well the night before can help reduce cravings and keep your metabolism firing on all cylinders.
  4. Reduce Stress – Hopefully, the holidays are a time for fun and relaxation for you, but if they just leave you feeling stressed, I get it! Do some journaling, deep breathing, meditation to keep your emotions controlled and set your intentions for the day by focusing on gratitude and all the positive things about the holiday experience.
  5. Eat Breakfast – Starving yourself leading up to the big meal can lead to binging. Keep your energy levels stable by having a healthy breakfast and then portioning your Thanksgiving meal appropriately.
  6. Bring a Health Dish to Pass – This guarantees you will have healthy options at the dinner table to choose from.
  7. Pick Protein over Fats – Eat more lean meat and veggies and have less gravies, casseroles, snacks, and desserts.
  8. Eat Slowly & Thoughtfully – Enjoy your food, don’t just gobble it down. Take time to enjoy the people around you. Avoid the area where the food is after you’ve eaten so you’re less likely to overeat. Watch your portions and try to avoid going for seconds – I know, easier said than done! 8 in 10 Americans agree that they enjoy leftovers more than the actual meal itself.
  9. Stay Hydrated – One of the best tactics you can use to avoid overeating. I drink water with every meal to help bring on the feeling of fullness.
  10. Avoid Liquid Calories – Alcohol used to be a staple of every holiday for me, and I’m not alone. A survey of Americans found that 63% plan to drink wine with their Thanksgiving dinner, 19% plan to drink beer, and 10% plan to have mixed drinks. That means 92% of Americans will consume alcohol on Thanksgiving! I find that stat hard to believe, but maybe I’m living in a fantasy world. Alcohol, Egg Nog, Soda should be off limits! Stick with water and coffee! You’re far more likely to retain your calories as body fat when you’re throwing in alcohol on top of the food.

Here’s a bonus tip: Enjoy the holiday! – Don’t get too worked up about your fitness goals. It’s a special time, so enjoy it! Keep your goals in mind, but don’t obsess over them. Let loose and enjoy yourself.

Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for reading, Happy Thanksgiving, and make wise choices!

Dolce Diet Certification Review

As discussed on Episode 16 of the Wise Eats Podcast:

Why is Dolce trying to dress like me?

Becoming a Dolce Diet Certified Coach

In October 2019, I drove 10.5 hours from my home in Mount Clemens, Michigan to Belmar, NJ, for the 3-day Dolce Diet Certification. The purpose of the trip was two-fold. First, to meet one of my long-time mentors, Mike Dolce. Second, to become a Dolce Diet Certified Coach.

The Location

This was my first time to the east coast and I loved the area! Belmar, NJ is a beautiful beach town and I couldn’t resist jumping in the ocean even though it was freezing! Bradley Beach has a vast boardwalk where you can sip coffee and go for a nice, long walk on the beach. I absolutely took advantage of this!

Stay Gold Cafe

I packed a weekend’s worth of food to have on the trip so I didn’t eat out at all, but Dolce did treat the entire class to a lunch at the Stay Gold Café, which had amazing coffee and delicious, healthy food options. Shout out to Stay Gold!

How I Found Mike Dolce

I originally lost 90lbs back in 2009 and didn’t even know who Dolce was at that point. I simply found a fitness website, got off the junk food, started exercising, and calorie restricted myself down to 180lbs from 270. Long story short, I got super sick after that from eating junk food and yo-yo dieting. Eventually, I had to turn to real, natural foods to heal my body, finally start feeling good, and eventually start building muscle. Losing weight had mistakenly been my focus for too long. Now, it was time to start getting strong, healthy, and building a physique that I desired, and Mike Dolce was a huge part of that process.

I found the Dolce Diet years after my initial weight loss and it was a game changer. His philosophies are simple but spot on: Eat real food based on activity levels, get plenty of exercise, stop poisoning yourself, stay hydrated, etc. It’s all just simple stuff that you’re not gonna see sitting on a store shelf or advertised on TV. It’s the basic fundamentals that we should all be doing, and it’s the things that I try to preach with Wise Eats.

Dolce is the real deal. I believe in his philosophies wholeheartedly because they 100% worked for me and they will work for you too. He’s been an inspiration for me to start Wise Eats and try to help others, as well.

Meeting the Man

It was a thrill to meet Mike Dolce and taking his certification course. His mentorship has been very influential in my own health journey. Not only did his principles influence my diet habits, but he also created the workout program that got me to finally fall in love with exercise many years ago: UFC Fit.

Dolce’s philosophy is based on principles to increase longevity and prevent disease, and hisresults speak for themselves. He’s one of the most successful fitness coaches in the world. He knows his stuff and I have a tremendous amount of respect for him. He’s also a super nice guy, energetic, knowledgeable, and eager to help. Nothing but good things to say about Dolce. He’s the man!

Check out Mike Dolce’s YouTube channel here.

The Dolce Diet Certification

The class itself was run similar to a college-level nutrition course and Q&A with Dolce. Tons of amazing information. It covered nutrition, principles, business, branding, monetization, and more. Plenty of open and honest communication. He encouraged everyone to ask anything and everything.

As far my classmates, it was a very diverse group of about 14 individuals: gym owners, fighters, a podcast host, a lawyer, physical therapist, veterans, coffee barista, and even a pest control technician. All highly motivated and successful in their own respects.

The Dolce Diet Principles

Before I get to my biggest takeaways from the experience, I’ll just share with everyone, for those who don’t know, exactly what the Dolce Diet principles are. I’ve been following these myself as closely as possible for many years.

  1. Eat real foods in wide varieties from fresh and natural sources
  2. Eat every 2-4 hours based upon activity
  3. Eat until satisfied, not until full
  4. Drink mostly water, fresh brewed tea, and black coffee
  5. Exercise 30-60 minutes, 3-5 days per week doing something you enjoy
  6. Sleep 7.5-9 hours per night
  7. Minimize stress by simplifying your life and relations
  8. Laugh often with friends and family
  9. Love deeply and unconditionally
  10. Mind your neighbor’s space and help those in need

Biggest Takeaways

  1. Goal Setting

Dolce calls goal setting “the end to which all efforts are focused”. Time to eliminate distractions and put all effort into this one thing!

Mike Dolce’s “5Fs”: Fitness, Family, Finance, Future, For Me

Set goals in each of these categories every day and physically write them down.

I’ve kept a journal for the last 10 years, but about 6 months ago started a journal that is specifically geared toward goal setting.

My wife and I are now meeting each week to go over our 5F’s, compare, support one another, create joint goals, and get better together. This has already been a huge game changer in our relationship!

2. Networking

  • I made some terrific connections with people I hope to stay in contact with for a long time. I relish the opportunity to do more of this in the future. You’re the average of the people you surround yourself with!
  • Being surrounded by a group of like minded people was highly motivating and forced me to step my game up, think critically, and reflect on my own performance.

3. Integrity

  • Dolce preached that integrity is crucial to your success. Deliver results on time every single time. Over deliver whenever possible. And basically don’t be a scumbag, which I think I have nailed down already, I hope.
Mike declined a shirtless pose off, but I don’t blame him. Wouldn’t want to make him look bad on his home turf 🙂

Final Thoughts

  • I came away from the certification highly motivated and energized.
  • Day 1 was intense for me. Feeling lots of adrenaline. Meeting Dolce in his own gym, getting a feel for the course, meeting classmates.
  • Day 2 was absorbing information, Q&A, networking.
  • Day 3 was exam day, self-reflection, pictures, Q&A.
  • Attending this event developed a whole new sense of accountability within myself to get moving on my passions. I love to read books, listen to podcasts, write, create videos/articles, but I got something from this that you can’t get from doing any of that stuff. A truly unique event.
  • For anyone considering taking the course, I highly recommend it! It can help you further your business, but best of all, it will be an experience you’ll never forget!

Now, I’m a Dolce Diet Coach!

So, at the end of it all, I am officially a Dolce Diet certified coach! Does that mean that overnight I have become an expert in fitness and nutrition? No, it doesn’t. What it does mean, however, is that I now have the backing of a globally recognized, world class health and fitness brand and have put myself in a better position to help other people, which is exactly what my goal is.

If I can help someone change one thing about their life that improves their situation going forward, that’s amazing because their life will forever be transformed. Just like I was 90 pounds overweight and got my health in order and completely changed my life, maybe one little thing that someone sees or hears on this podcast could be the catalyst that gets them to make a positive change in their own life and that’s exactly why I’m doing it.

So, I’m here to help. If you’re interested in getting healthy and improving your physique, definitely send me your info and I’d be happy to share some tips and advice based on my personal experience. But if you’re really ready to make a serious commitment and have the backing of the world-class Dolce Diet team and me as your coach, we can look at putting you into the 8-week personalized diet program. If that’s something you’re interested in, hit me up at wiseeatspodcast@gmail.com and we’ll discuss further.

Here is one of my favorite quotes from the course:

“When diet is wrong, medicine is of no use; when diet is correct, medicine is of no need.” – Ayurvedic Medicine

Thanks for reading this article. If you have any questions or comments, please contact me below. Be good to yourself, be good to others, and make wise choices!

Halloween Fun Facts, Highest Ranked Candy & Costumes

As discussed in Episode 15 of the Wise Eats Podcast:

Halloween Fun Facts

Well, hello there, Wise Guys & Ghouls, and welcome to a special Halloween edition of Wise Eats! Halloween has always been one of my very favorite times of year, so we’re going to celebrate in style in today’s article. Let’s get the party started with some fun facts and history about Halloween. This info comes courtesy of Good Housekeeping and FactRetriever.com:

  • Halloween, also known as All Hallows’ Eve or Witches Night, goes back more than 2,000 years. It started as a pre-Christian Celtic festival called Samhain (which means “summer’s end”). It celebrated the final day of the harvest and the crossing of spirits over into the other world. People in Ireland, the United Kingdom, and Northern France would ward off ghosts by lighting sacrificial bonfires and wearing costumes, according to History.com.
  • Halloween is the second highest grossing commercial holiday after Christmas. Consumers spent about $9 billion on Halloween in 2018. The average American spends about $86.79 on Halloween every year, including decorations, costumes, candy, and cards.
  • New York City throws the biggest Halloween parade in the U.S.
  • The largest pumpkin ever measured was grown by Norm Craven, who broke the world record in 1993 with an 836 lb. pumpkin.
  • Speaking of pumpkins, they’re actually classified as a fruit, not as a vegetable. In 2006, New Hampshire actually declared that its state fruit is the pumpkin.
  • Illinois produces up to 5 times more pumpkins than any other state.
  • The record for the most lit pumpkins on display belongs to Keene, New Hampshire with 30,581.
  • The fastest pumpkin carving record belongs to Stephen Clarke, who did it in 16.47 seconds. The pumpkin was required to have a complete face, including eyes, nose, mouth, and ears.
  • The most popular costumes among children are superheroes and princesses., The most popular costume for a dog in 2018 was a pumpkin, and he most popular adult costume is a witch.
  • The word “witch” comes from the Old English wicce, meaning “wise woman.”

My History with Halloween

As a kid, Halloween was one of my favorite holidays. Each year, I made it a goal to stock up on as much candy as I possibly could and then hoard all of it before any of my brothers could steal it. I couldn’t wait to dress up as my favorite scary movie character and go trick-or-treating so I could get my pillowcase full of candy. Haunted houses, scary movies, you name it, if it was scary, I was all about it. These days, I don’t get to celebrate like I used to, but it’s still one of my favorites. I still love all the decorations, atmosphere, and the spirit of the holiday.

Colman St in Clinton Township, MI

Why Do We Love Scary Stuff So Much?

One of my favorite aspects of Halloween is watching scary movies. I grew up adoring horror movies and it was by far my favorite genre. I literally rented every single scary movie my local video store carried. I even started a “40-year old virgin”-style horror figure collection that I still have today.

I’m not as much of a movie buff these days, but still love the horror genre, which is funny because my wife is the total opposite. She does not like horror movies and doesn’t watch them, and can’t understand why anyone would want to put such scary or evil things in their eyes. I’ve tried to explain it to her, but it’s difficult to put into words, which got me thinking, why do we love horror movies so much? It’s a great question, so I did some searching and found this answer in an article from ScienceNordic.com:

“When we watch a horror film, we respond to the dangerous and horrifying situations that are being depicted. We identify with the fictional characters who confront terrifying threats. We feel revulsion and terror. We go through a range of emotions as we’re watching, and through that experience we learn something about our own responses. Horror provides us with insights into ourselves and into the dark corners of the world, and it lets us develop and refine coping skills that may be critical later in life.”

I think that does a good job of describing it. In a way, horror is almost a survival mechanism. By paying close attention to tragedy, we help maximize our own chance for survival. It’s the same reason we can’t help but stare when we see a car wreck on the side of the road. We’re nosy and want to know what happened. We sympathize with the victims but at the same time feel thankful we’re not in their place. But the difference with horror movies is, no one actually has to get hurt.

Colman St in Clinton Township, MI

At the end of the day, humans are curious, nosy, and we want to be entertained. We want to feel something, an emotion, whether it’s happiness, fear, or sympathy, because it energizes us. We laugh at inappropriate jokes, we cheer for our hero, and we demand justice for the villain. We find pleasure in experiencing a variety of emotions in a safe atmosphere. In that aspect, horror is just another way to experience a thrill and have a good time, but it can also train us handle negative emotions more effectively. Horror movies challenge our psychology, question our own behaviors, and allow us to feel fear and pain without actually being threatened.

The moral of the story is, scary movies just make us better people. If you want to know some of my all-time favorites, check out my Top 25 horror movies list.

Top Ranked Halloween Candies

As much as I love Halloween, one thing I can guarantee you that I will NOT be eating this Halloween is any candy. Those days are long behind me. I don’t even see that stuff as food anymore. When I want to treat myself, I stick to real food. If I want something chocolatey, I’ll turn to a Fully Charged Chocolate Smoothie. If I’m craving something sweet, I’ll have some Greek Yogurt Madness or some frozen fruit. As much as I used to love candy, today it’s not even an option in my mind. There’s so many other alternatives that are delicious AND healthy.

Now, that doesn’t mean that I’m a total snob. I still appreciate great candy, I just don’t eat it. And just for fun, here are America’s Top 10 Halloween Candies according to CandyStore.com:

  1. Skittles
  2. Reese’s Cups
  3. M&M’s
  4. Snickers
  5. Starburst
  6. Candy Corn
  7. Hot Tamales
  8. Tootsie Pops
  9. Sour Patch Kids
  10. Hershey’s

I think Twix and Kit Kat are obvious snubs from this list, but maybe they’re considered more of a cookie than a Halloween candy? I don’t know, but those were my favorites. And here’s a bonus fun fact: The average bag of candy that one child will collect on Halloween contains about 11,000 calories.

For more Halloween fun, check out Episode 15 of the Wise Eats podcast, where there’s plenty more thrills and CHILLS to feast your eyes on. Thanks for reading, FRIENDS AND FIENDS, and until next time, MAKE TERRIFYING CHOICES, MWAAAHAHAHAHA.

My Top 25 Scary/Horror Movies

Episode 15 of the Wise Eats Podcast was a Halloween Spooktacular! Check out the full episode at Wise-Eats.com/Episode15.

My History with Halloween

As a kid, Halloween was easily my second favorite holiday next to Christmas. Each year, I made it a goal to stock up on as much candy as I possibly could and then hoard all of it before any of my brothers could steal it. I couldn’t wait to dress up as my favorite scary movie character and go trick-or-treating so I could get my pillowcase full of candy. Haunted houses, scary movies, you name it, if it was scary, I was all about it. These days, I don’t get to celebrate like I used to, but it’s still one of my favorites. I still love all the decorations, atmosphere, and the spirit of the holiday.

Why Do We Love Scary Stuff So Much?

One of my favorite aspects of Halloween is watching scary movies. I grew up adoring horror movies and it was by far my favorite genre. I literally rented every single scary movie my local video store carried. I even started a “40-year old virgin”-style horror figure collection that I still have today.

I’m not as much of a movie buff these days, but still love the horror genre, which is funny because my wife is the total opposite. She does not like horror movies and doesn’t watch them, and can’t understand why anyone would want to put such scary or evil things in their eyes. I’ve tried to explain it to her, but it’s difficult to put into words, which got me thinking, why do we love horror movies so much? It’s a great question, so I did some searching and found this answer in an article from ScienceNordic.com:

“When we watch a horror film, we respond to the dangerous and horrifying situations that are being depicted. We identify with the fictional characters who confront terrifying threats. We feel revulsion and terror. We go through a range of emotions as we’re watching, and through that experience we learn something about our own responses. Horror provides us with insights into ourselves and into the dark corners of the world, and it lets us develop and refine coping skills that may be critical later in life.”

I think that does a good job of describing it. In a way, horror is almost a survival mechanism. By paying close attention to tragedy, we help maximize our own chance for survival. It’s the same reason we can’t help but stare when we see a car wreck on the side of the road. We’re nosy and want to know what happened. We sympathize with the victims but at the same time feel thankful we’re not in their place. But the difference with horror movies is, no one actually has to get hurt.

At the end of the day, humans are curious, nosy, and we want to be entertained. We want to feel something, an emotion, whether it’s happiness, fear, or sympathy, because it energizes us. We laugh at inappropriate jokes, we cheer for our hero, and we demand justice for the villain. We find pleasure in experiencing a variety of emotions in a safe atmosphere. In that aspect, horror is just another way to experience a thrill and have a good time, but it can also train us handle negative emotions more effectively.Horror movies challenge our psychology, question our own behaviors, and allow us to feel fear and pain without actually being threatened.

The moral of the story is, scary movies just make us better people, and with that said, I’m gonna run down my Top 10 all-time horror movies:

Wise Eats Top 10 Favorite Horror Movies

These are sort of in order, but not really, I actually love them all:

  1. Halloween 4 (1988) – Any Halloween movie could be my #1 on this list, but Halloween 4 is my overall favorite in the franchise.
    1. By the way, fun fact…it took just 21 days to film the original Halloween movie.
    1. Also, the original Michael Myers mask was selected from a Hollywood Blvd magic shop.
    1. Production designers were deciding between a clown mask and William Shatner Captain Kirk mask, and obviously ended up choosing the Shatner mask.
    1. They spray painted it white, cut the eye holes bigger, and the rest is history.
  2. Texas Chainsaw Massacre (1974) – Movie literally terrified me as a child and was the subject of many nightmares in my life.
  3. Nightmare on Elm Street 3: Dream Warriors (1987) – Love this whole series but this particular film had the biggest impact on me.
  4. Return of the Living Dead (1985) – Must’ve watched this 100 times with my cousins…BRAINS
  5. Evil Dead (2013) – Saw this one in the theaters and man was it disturbing! Loved it.
  6. Friday the 13th VI: Jason Lives (1986) – Can’t have a Top 10 horror without Jason Voorhees. This has always been my favorite in the series.
  7. Lost Boys (1987) – Never really scared me much, just a super cool vampire movie with an amazing soundtrack.
  8. Creepshow 2 (1987) – I’m a sucker for short, scary stories. The Creepshows were always a favorite.
  9. Bodybags (1993) – Another short story horror film from master of horror John Carpenter
  10. Scream (1996) – Brought the horror genre back to life in 1996.
  11. Demons (1985) – Not sure if it holds up today but it scared the crap out of me when I was a kid
  12. Dead Alive (1992) – Cheesy/gory underrated zombie-type horror movie.
  13. Drag Me to Hell (2009) – Another over-the-top, wild, gory, scarefest that I just loved.
  14. Silver Bullet (1985) – Favorite werewolf movie from childhood
  15. Cabin in the Woods (2011) – Thought this one was really original and just a really fun time!
  16. Christine (1983) – Amazing book and movie from mastermind Stephen King
  17. The Conjuring (2013) – Just when you thought you’d seen enough exorcism-type movies, they come along with this little gem
  18. High Tension (2003) – Oddly reminiscent of one of my favorite Dean Koontz books. Very intense!
  19. Jeepers Creepers (2001) – One of the more innovative slasher icons of the 2000’s!
  20. Tales from the Darkside: The Movie (1990) – Another short story horror film that I adored growing up
  21. The Ring (2002) – One of the more genuinely terrifying films of the 21st century!
  22. Army of Darkness (1992) – One of the more iconic horror movies of all time!
  23. Witchboard (1986) – Never looked at Ouija boards the same after this!
  24. Poltergeist (1982) – Super creepy ghost/haunted house movie.
  25. Jaws : The Revenge (1987) – Probably doesn’t belong on any horror list but I loved this one growing up also.

Are there any obvious snubs? I think a couple might be the Dawn of the Dead and Night of the Living Dead remakes, but I haven’t seen those enough to rank them on the list. Maybe next Halloween! But let me know your thoughts! wiseeatspodcast@gmail.com

My Injured Squirrel Story

As discussed in Episode 14 of the Wise Eats Podcast:

My Squirrel Story: Finding an Injured Squirrel in My Back Yard

Who says Wise Eats has to be about health and fitness all the time??

The night of recording Episode 14 I ran into a crazy situation that I decided to talk about on the show. I discovered an injured squirrel in my backyard. It appeared to have been hurt from falling out of a tree or something. Initially, he appeared to be seriously hurt and very scared. I waited for quite a while to see if he would move, but he didn’t, and when I walked up on him I noticed that he was frantically trying to drag himself across the grass with one arm. It looked to me like maybe one of his limbs was broken.

Instantly, my heart sank because I’m an unconditional animal lover and now had to deal with an injured squirrel in my backyard! I also had added pressure because his buddies and family were clearly concerned/observing the situation. By the way, we live in the metro Detroit area so this is a small yard right in the heart of downtown Mount Clemens, a suburb of Detroit.

After calling my Boston Terrier and Golden Retriever away from the scene, I asked my neighbor, who is fond of squirrels and feeds them often, if she had any advice. Her solution was to call the police. I called the police who informed me that they didn’t do house calls for wildlife and that I basically had 3 options:

  1. Put the squirrel out of its misery
  2. Find a shelter to take it to
  3. Let nature “run its course”

After several calls, I located a shelter about 30 minutess from my house that would accept the squirrel for free, which was a relief. After some serious contemplation, I decided to leave the squirrel alone for a short time while I visited my Dad and explained the situation to him. With a heavy heart, I returned home, prepared to take the squirrel into the shelter. Oddly enough, when I got to my backyard, the squirrel was gone.

At the end of the day, nature had taken its course, one way or the other. While I was relieved that I wouldn’t have to deal with the situation any further, I wondered what actually happened to the squirrel. Was he just stunned and finally came to his senses? Did he muster the strength to power his way out of the yard despite his injury? Was he scared to move and waited until after I had left? Did his family and friends come and help him get out of there? Or did some other animal (stray cat, bird) get a nice dinner that night? I’m going to live with the idea that the squirrel lived happily ever after and that he’s out there making wise choices right now!

Submit questions, comments, feedback to WiseEatsPodcast@gmail.com. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

What I Eat in a Day – My Daily Diet Routine

As discussed on Episode 13 of the Wise Eats Podcast:

MY DAILY DIET ROUTINE

To give you an idea of the Wise Eats diet plan in practice, let me run you through a typical day for me as it relates to diet.

PRE-BREAKFAST

When I first wake up, the first thing I do is get hydrated. You can see exactly how I do this in my recipe video, “Always Workin’ Water”, available at Wise-Eats.com/water. Usually, I’ll follow hydration with black coffee, sometimes with MCT oil, and a fasted walk, core workout, stretch, or foam rolling. I’m a huge fan of coffee so go check out Wise-Eats.com/Coffee to see my favorite blends. Four Sigmatic sponsor!!

BREAKFAST

My first meal of the day is usually scrambled eggs with some sort of vegetable, potato or rice, and spices. If I skip on the egg scramble, I’ll do a salad, smoothie or the power oatmeal. Whatever the meal is, I always plan it ahead of time, especially if I know I’ll be on the go. That’s why food prep is so important. If you don’t give yourself healthy meals to choose from, you’ll end up in a situation where your starved with nothing on hand, forcing you into poor dietary choices. And that won’t be anyone else’s fault but your own. So, take control and be accountable.

LUNCH/DINNER

Lunch and dinners are pretty interchangeable. For me, it’s typically a salad made with spinach or kale mixed with a lean protein like chicken, sardines, or salmon. Our other favorite proteins are grass fed steak, wild caught fish, and ground turkey. Then, I add some combination of spices, peppers, beans, cucumber, pickles, olives, dried cranberries, shredded almonds, pumpkin seeds, tomato, feta cheese, onion, and hemp seed. For dressing, I’ll use extra virgin olive oil, liquid aminos, balsamic vinegar, salsa, or even pasta sauce. Sometimes, I’ll throw on some fresh fruit like apple or blueberry and don’t use dressing at all. Salads are terrific because you can rotate ingredients to enjoy a variety of flavors, while getting the benefit of many different nutrient profiles and all major dietary needs in one meal. I used to think of salad as just a pile of iceberg lettuce with some chicken, shredded cheddar cheese, some crotons, maaaaaybe a cucumber slice, and a pile of ranch dressing. Well, those days are long gone. Salads are your one-way ticket to better health if you make them a staple in your diet and get creative with the ingredients. Aside from salad, we’ll do some type of stir fry or ground turkey chili, and for a side we’ll have baked potato, quinoa or rice. To get an idea of these meals in action, go to Wise-Eats.com/Recipes and you’ll find a complete list of recipes broken down by category.

DESSERT

I have a bunch of recipes over on the website, like Banana Bread, Coconut Oil Chocolates, the Muscle Milkshake, and many others that are all made with wholesome ingredients. Just remember that it’s still dessert at the end of the day and should be enjoyed in moderation. That said, I have dessert pretty much every single day. Usually, it’s chocolate protein pudding, a bowl of Greek yogurt, or a protein shake. Sometimes it’s as simple as some apple with almond butter or some frozen fruit. I always switch it up depending on where my calorie count is for the day, and usually aim for something high in protein. So, dessert is my last meal of the day, and that’s what a typical diet day looks like for me. Hopefully, that gives you some ideas on ways you can make some changes to your own diet. I’m by no means perfect, and try to get better every day. The bottom line is that the more ways you can get whole foods in their most natural states and from good sources, the better you’re going to feel, and the healthier you’re going to be.

7 QUICK DIET TIPS

  1. DON’T OVERHAUL YOUR DIET. Add one thing in or take one thing out. Pop, fast food. Add in veggies, drink more water. Keep it simple at first. Don’t have to change everything at once, just gotta start somewhere.
  2. STAY HYDRATED. Most overeating comes when you’re dehydrated or bored. Keep drinking water and stay active. Go for walks between meals and don’t hang around the kitchen.
  3. COUNT CALORIES/KEEP A DIET JOURNAL. Can’t recommend this enough. If I were to train any one person today that would be the first thing I would tell them to do. How can you know where you’re going if you don’t even know where you are currently?
  4. AVOID BUYING FOODS YOU TEND TO OVEREAT. Peanut butter, dates, popcorn, other snacks. Even greek yogurt!
  5. VISUALIZE YOUR FITNESS GOALS. Is this food going to bring to closer to or further away?
  6. FIND SOME CONSISTENCY. With diet you have to find consistency somewhere in your life. My diet is pretty clean most days of the week. It can’t be a little bit of this today and a little bit of that tomorrow. You need to have a period of time when you’re only eating real food, otherwise you’ll never achieve any sort of consistency with your diet.
  7. IT’S NEVER TOO LATE TO GET STARTED. It took me until age 25 to finally wise up and get serious about my health. My Dad was stricken with diabetes and had a leg amputated before he decided to quit drinking, quit smoking, and start eating healthy. At age 55, he lost 60lbs and cured his diabetes. Work with another guy near retirement age who’s just now starting to work out and get in shape. Riding his bike, lifting light weights, and taking charge of his health. Change is possible no matter what your age, weight, or fitness level. Sooner or later, your health is going to become your #1 priority, so why not start today before it’s too late?

For a deeper dive into healthy diet philosophy, check out the Wise Eats Diet Plan.

Submit questions, comments, feedback to WiseEatsPodcast@gmail.com. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

The Wise Eats Diet Plan – Change Your Diet, Change Your Life

As discussed on Episode 12 & 13 of the Wise Eats Podcast:

In this article, 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
  • Macros: The Best Sources of Proteins, Fats, and Carbs
  • Cooking Tips
  • Ketogenic Diet
  • Supplements
  • Seven Quick Diet Tips!

For an example of my typical diet day, head over to Wise-Eats.com/Ep13DietRoutine

Recipes Mentioned in This Article:

WELCOME TO THE WISE EATS DIET PLAN

What’s up wise guys and gals? Today, 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 an important topic to me because there’s so much confusion these days. So many diets to follow and so many workout regimens to choose from. So many greedy corporations trying to sell garbage and lies and personal agendas instead of educating people about what actually works. But I’m hoping to change all of that with Wise Eats. We’re bringing it back to basics – telling you the tactics that will truly help you become the very best version of yourself. We’re all different with varying nutritional needs, beliefs, and goals, but no matter what YOUR diet philosophy is, there are some simple truths that apply to all humans in general, and that’s what I want to get into with today’s episode. We’re not talking shortcuts or quick fixes here. No pills, no potions, no macro restrictions, just what works coming from someone who has overcome some of the worst diet habits imaginable.

WISECHOICENATION.COM FOR A FREE GIFT

Before we dive in, head over to WiseChoiceNation.com and subscribe to my free newsletter, if you haven’t done so already. 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. So, get over to WiseChoicenation.com right now, sign up for free, and get that list of approved foods delivered instantly.

THE WISE EATS DIET PHILOSOPHY

Now, the idea behind the Wise Eats Diet Plan is a real simple philosophy that you may have heard before and that is to EAT REAL FOOD. We eat for optimization, plain and simple. No soda, no processed foods, no junk food, take out, or added sugar. Of course, we all have these things from time to time, myself included, but as a general rule, you want to be consuming foods from whole sources, because the nutrients you fuel your body with make up your physical appearance, attitude, mental clarity, energy levels, creativity, mindfulness, and so much more. Literally your entire existence is defined by the things you put into your body. When you put in nothing but junk, that’s what you’re going to get back out. Tired, sick, depressed, and worst of all, imprisoned both mentally and physically from lifestyle-related choices.

WHAT IS REAL FOOD?

So, what exactly is real food? It’s things that come from the Earth, not a science lab. Things that were alive at one time. Fresh fruits, vegetables, free range chicken, grass-fed beef, wild caught fish, nuts, seeds, and grains. We want foods that are raw, organic, and as close to their natural source as possible. Farm fresh and locally sourced. That’s real food. Potato chips, cookies, cheez-its, and monster energy drinks are not real food; they’re poison. They’re scientifically engineered, modified in a lab, then loaded with chemicals, additives, preservatives and fillers. They’re marketed to generate profits but provide no real value or life force to your body. Now, this may seem like common knowledge to you, but it wasn’t always obvious to me.

MY DIET HISTORY & JUNK FOOD ADDICTION

Back in my mid-twenties, I didn’t understand what real food was. I’m sure I had a general sense of what was good and bad for me, I just didn’t pay it much attention. Back then, buy-one-get-one free whoppers from Burger King were life. I would buy entire large pizzas for myself, usually 2 at a time, spread over breakfast lunch and dinner. My most prized kitchen utensil back then was my fry daddy. French fries, mozzarella sticks, fried mushrooms, chicken nuggets, and bosco sticks were all I knew. My life was a constant cycle of junk food. At 270lbs and miserable, I stumbled across a fitness article very similar to the podcast episode I’m recording today. It told me to ditch the junk food and processed food if I wanted to change my body. Imagine that. I wasn’t going to get into great shape eating McDonalds and Taco Bell all the time? Get out of town! Call me naïve, ignorant, or just plain dumb. I simply didn’t realize the impact my diet was having in all areas of my life. Now, I understand proper nutrition, and hope this message can impact someone else who may be in the same spot I was.

FOODS TO FOCUS ON

So, what kinds of real food do we want to consume? Starting with the most important, it’s vegetables in all forms, especially green leafy ones. There are literally an endless amount of benefits for eating green vegetables, like fat loss and disease prevention, but they basically turbo charge your existence. For most of my life, I rarely ate vegetables outside of an iceberg lettuce salad. Today, I have smoothies, salads and stir fries made with all kinds of greens like kale, spinach, and broccoli. Any way I can think of to add vegetables to my diet, I do it, and the health benefits are dramatic! Just try a google search on any way to improve your health and fitness, whether it be getting better sleep, preventing cancer, fighting disease, becoming stronger, or feeling energized, and eating vegetables is going to be very high on the list of ways to accomplish these things. It simply helps with so many different areas of life. It took a long time for me to get used to it, but now I have them with nearly every single meal and can’t live without them. I know if my junk-food addicted self can grow to love vegetables, ANYONE can.

FAVORITE CARBS

My favorite carb sources other than vegetables include oat bran, quinoa, white jasmine rice, sweet potato, and fresh or dried fruit. One of my favorite easy carb recipes is the Slammin’ Sweet Potato which you can find at Wise-Eats.com/SweetPotato – Baked in coconut oil with cinnamon – the perfect complement for a lights out delicious meal!

FOODS TO AVOID

Now, I talked a little bit about the things you should be eating, but how about some of the things you should NOT be eating? For starters, eliminate fast foods, completely. No Taco Bell, Burger King or McDonald’s. I can already hear the 2009 version of myself cringing at the thought of eliminating fast food. But, it happened. I went from having fast food pretty much every day for most of my life to  barely touching the stuff. These days, it doesn’t even register to me as food. Of course, the idea of fast food sounds pretty good when I REALLY think about it, but then I just have my normal, delicious, healthy food that I prepared ahead of time and forget all about it. It’s simply not worth it to poison myself when I know the negative effects it will have on my mood, energy levels, and focus. Of course, I do eat out from time to time or for special occasions, but almost never fast food, it really is the worst of the worst. It’s usually some combination of refined flour, high fructose corn syrup, artificial flavor and colors, trans fats, salt, genetically modified toxins, petroleum products, cow feces, and antibiotics. Your body doesn’t even recognize these foods as fuel, so instead of digesting them, it stores them away as excess body fat. I cringe when I think that I’ve lived more than 2/3 of my life eating these types of foods on a regular basis. These days, my cheat meals consist of home cooked food or a dinner out with my wife, where I’ll fully enjoy myself for one meal then get right back to normal eating afterward.

PROCESSED FOOD

Another poison disguised as food that you should avoid as much as possible is processed food. Chips, cookies, cakes, and snack foods are off limits. If you are buying something packaged, check ingredient lists and avoid chemicals you don’t understand. If it has some type of health claim like low calorie or low fat or low sugar on the package, don’t trust the marketing. Read nutrition fact labels and choose foods with simple ingredients. Educate yourself and take accountability for the things you’re putting in your body. When you sign up for my free newsletter at WiseChoiceNation.com, you’ll instantly receive a list of foods that I recommend as part of a normal, healthy diet.

GROCERY SHOPPING

Now, let’s talk one of my favorite past times: grocery shopping. I used to get everything done at the big supermarkets like Meijer or Wal-Mart. Now, I only go there as a last resort. First, I hit local farmer’s markets as much as possible. Fresh, local produce is the way to go. The closer to the original source, the better. We live in a suburb of Detroit and have a farmer’s market that meets two days per week to offer fresh vegetables and farm fresh eggs. This market was there my whole life and I never took advantage of it! Finally, a couple years ago I decided to try it out, and have been hooked ever since. I try not to buy my vegetables anywhere else. Next to growing your own, I think these markets are your best option. So, find out where your local markets are if you don’t know already. It will be a game changer.

MY FAVORITE SPOTS TO SHOP

My top three places to shop other than farmer’s markets are Costco, Trader Joe’s, and Amazon. When I do go shopping, I stick to fresh produce sections and avoid the middle aisles where most processed junk is located. The bulk of your time in a grocery store should be spent in those outside sections where the fresh produce and meats are located. I stay away from the majority of frozen items unless it’s produce or meat. Frozen dinners and packaged snacks are loaded with sodium, refined sugar, preservatives, and additives. I know because I used to eat them every single day multiple times a day, and they were a staple of my diet when I initially lost 90lbs. Sure, low calorie foods can help you lose weight no matter how processed they are, but all they’ll do is leave you skinny and sick just like they did me.

HYDRATION

You can’t talk diet without touching on hydration. Because I exercise in some form every single day, I usually have about a gallon and a half or more of purified water, but I challenge any person, no matter their fitness level is, to get at least a gallon per day. That might sound outrageous to some, but it’s not hard when you make it a priority. Back in the day, I hardly drank water at all – just pop, Kool-Aid, and fruit juice. I remember as a kid constantly waking up in the middle of the night so miserably tired and thirsty. I’d get up out of bed, do my sleepy eyed, zombie walk to the fridge, and suck down a heaping glass of ice cold kool-aid, Hi-C fruit punch, or Boppin’ Berry. It was the best thing ever, and I was completely oblivious to the toll it was taking on my body. Those were the good old days! But nowadays, water is automatic, and it’s my #1 priority when I wake up each day. By the way, the home filtration system I use is called the Berkey, but there are less expensive options out there. If water quality has not been a priority for you up to this point, it’s time to Wise Up.

MACROS

The three dietary macronutrients are protein, carbohydrates, and fat. Your diet should include various possible amounts of each of these depending on your goals. In general, your total calorie intake each day should be made up of about 15-20% fat, 30-40% protein, and 30-50% carbohydrate. I’m a 34-year-old male, 6-foot-tall, about 200lbs, with very active lifestyle. I’m lifting weights 3-5 days per week and stay pretty active on my off days. In order to maintain my current weight, I need about 2,900 calories each day. In order to gain weight, I need to bump that up to around 3200 calories per day. In order to lose body fat, I need to drop that calorie amount to about 2,600 calories per day. Obviously, your body has different requirements than mine. These numbers are just estimates that will fluctuate based on your individual characteristics, goals, and genetics, but it’s a great place to start. There are many resources out there that you can use to estimate your required calorie intake based on your goals and the macro amounts you need to hit in order to lose weight or build muscle.

CARBS & KETO

In Part 1, I touched on carbs and my favorite sources, which are fruits, vegetables, jasmine rice, potatoes, and oats.

Carbs are a bad word nowadays because keto is the hotness right now, but I believe healthy active individuals should be eating healthy carbs, period. I love eating carbs and feel amazing when I have them, so that’s my preference.

My understanding is that following a keto diet can help curb cravings and provide some mental clarity. I know it’s also popular because it does result in rapid weight loss initially, but often it’s only temporary and there’s often a massive rebound effect when you come off the diet where you’re cravings intensify and your appetite skyrockets. I can’t speak from personal experience, but that’s what I understand about keto. The bottom line is that the fitness and nutrition experts that I trust do not recommend keto. A healthy balance of all the macros coming from real food combined with good sleep, exercise, and stress management are the keys to unlocking all of your fitness dreams.

If keto helps you get closer to your fitness goals, fantastic, but you shouldn’t be worried about whether you should be on Atkins, or paleo, or carnivore if you’re not even eating at least three servings of fruits and vegetables a day or going for daily walks or exercising a few days per week. Stop focusing on all the nitpicky stuff like fad diets and start doing the legitimate fundamentals that actually matter like getting good sleep and meditating and drinking tons of water and avoiding sugar. If you sleep well, exercise regularly, eat plenty of vegetables, and avoid sugar, it really doesn’t matter what diet your following.

PROTEIN

Protein is extremely important if you’re looking to lose body fat and/or build muscle. Most adults looking to improve their body composition want to aim for about 1g per pound of body weight. My first recommendation to any person trying to improve health, lose weight, or improve their physique would be to increase protein intake. I always make sure I get enough protein for the day whereas my fat and carb intake will fluctuate. My favorite sources include chicken, fish, sardines, ground turkey, steak, tofu (beware of estrogen), eggs, beans, black bean pasta, Greek yogurt, chicken broth, cottage cheese, and whey protein isolate.

FAT

Dietary fat is very healthy but also the macro most easily converted into body fat, so be careful. I usually keep fat intake as low as possible because it’s really easy to overdo it. My favorite sources are almonds, avocado, olive oil, coconut oil, MCT oil, peanut butter, feta cheese, sardines, walnuts, flax seed, and chia seed.

Balancing these three macronutrients is critical for accomplishing your fitness goals as efficiently as possible. When I first lost 90lbs, I focused strictly on total calorie intake, and it worked. I only had a general sense of the amount of protein, fat, and carbs my body required, but because I was taking in less calories than my body required, I lost weight. Now that I’m focused on improving performance and building muscle, macros are much more important to me. If you understand your needs ahead of time, you’re going to have a huge advantage.

In the past, I haven’t been too obsessed with macros, I just focused on real food. I believed that by eating a variety of healthy foods in moderate amounts, you’re likely going to end up fulfilling your requirements. Just because you didn’t get enough healthy fats in on Monday, doesn’t mean you can’t make up for it on Tuesday. To an extent, this philosophy works, but it’s very easy to overeat this way. Over time, I have learned that you can eat very clean and still gain excessive weight, so getting a handle on your total calorie intake and macro ratios is really useful when you want to fine tune your eating habits, accelerate progress, and change body composition. In general, I keep my dietary fat moderate, about 40-60g, protein intake at about 1g per pound of body weight, and the rest of my diet is made up of healthy carbohydrates.

COOKING

Everything we prepare is done in the oven, on the stove, or in our Blend Tec blender. No fancy gizmos or microwaves. We actually haven’t owned a microwave in years and don’t miss it at all. We either heat everything up on the stove, in the oven, or eat it cold. Actually, some food is better cold, so don’t hate.

For high temperature cooking, we use olive oil, coconut oil, and avocado oil. Avoid refined vegetable oils, since those are inflammatory and low in omega 3’s. You’re going to run into those a lot when you eat out also.

BATCH COOKING

One tactic that I’m a big fan of is batch cooking. I don’t just prepare one meal. I quadruple the recipe to have for multiple meals. Make the most of your time in the kitchen by multitasking. This works especially well if you lead a busy life or work a full-time job, which most of us do. This way, your meals are always ready to go, leaving no excuse to eat out or buy from that vending machine or catering truck. I’ll usually steam a large batch of frozen vegetables like broccoli or cauliflower rice. Then, I’ll bake a few chicken breasts and have those chopped up ready to go. Then, I’ll make a starchy carb like white jasmine rice, quinoa, or potato. Once you have food prepared, sticking to your diet goals is a breeze. Grab a little bit of this, a little bit of that, reheat on the stove with a little avocado oil and some fresh greens for a quick, convenient, healthy meal any time. One hour or so of preparation one day can set you up for several days’ worth of delicious, healthy, and convenient meals. Very often, our lunches and dinners are just stir fries of stuff we already have prepared and ready to go.

SUPPLEMENTS

The bottom line when it comes to supplements is that you truly don’t need any of them. You can do just fine by eating healthy foods and exercising regularly. That said, supplements can help you achieve your goals more quickly and conveniently. Because I’m lifting weights often, I use several different proteins, including whey protein isolate, pea protein, and casein protein. The brands I currently use are Naked and Legion Athletics. For strength training, I take 5g of creatine in my post workout drinks to help speed muscle growth and recovery. Black coffee w/ MCT oil is my favorite pre-workout. Most other pre-workouts are just overhyped, overpriced junk. Once in a while, I’ll use Legion Athletics Pulse, so if you’re really deadest on taking a pre-workout, that’s the one I recommend. I try to stay away from it because the stimulants tend to affect my sleep. If you’re going with a pre-workout, beware of ingredients and go with a company that you trust.

On a daily basis, I usually take a fish oil, multivitamin, and vitamin d. Sometimes before bed, I’ll take broccoli sprout tablets or magnesium. But, most of these nutrients can be covered through a healthy diet. Supplements are good for optimization, but you don’t really need them. The truth is, the best supplement you can take is a diet that is rich in a variety of earth grown foods and vegetables. This isn’t the sexy answer, but it’s true. Supplement companies won’t make any profits by selling kale or olive oil, which is why so many different pills and powders exist. Block all of that fancy marketing out of your mind and know that real food is the supplement that actually works!

7 QUICK DIET TIPS

  1. DON’T OVERHAUL YOUR DIET. Add one thing in or take one thing out. Pop, fast food. Add in veggies, drink more water. Keep it simple at first. Don’t have to change everything at once, just gotta start somewhere.
  2. STAY HYDRATED. Most overeating comes when you’re dehydrated or bored. Keep drinking water and stay active. Go for walks between meals and don’t hang around the kitchen.
  3. COUNT CALORIES/KEEP A DIET JOURNAL. Can’t recommend this enough. If I were to train any one person today that would be the first thing I would tell them to do. How can you know where you’re going if you don’t even know where you are currently?
  4. AVOID BUYING FOODS YOU TEND TO OVEREAT. Peanut butter, dates, popcorn, other snacks. Even greek yogurt!
  5. VISUALIZE YOUR FITNESS GOALS. Is this food going to bring to closer to or further away?
  6. FIND SOME CONSISTENCY. With diet you have to find consistency somewhere in your life. My diet is pretty clean most days of the week. It can’t be a little bit of this today and a little bit of that tomorrow. You need to have a period of time when you’re only eating real food, otherwise you’ll never achieve any sort of consistency with your diet.
  7. IT’S NEVER TOO LATE TO GET STARTED. It took me until age 25 to finally wise up and get serious about my health. My Dad was stricken with diabetes and had a leg amputated before he decided to quit drinking, quit smoking, and start eating healthy. At age 55, he lost 60lbs and cured his diabetes. Work with another guy near retirement age who’s just now starting to work out and get in shape. Riding his bike, lifting light weights, and taking charge of his health. Change is possible no matter what your age, weight, or fitness level. Sooner or later, your health is going to become your #1 priority, so why not start today before it’s too late?

Thanks for reading the Wise Eats Diet Plan. Take at least one thing from this article to improve your habits going forward and contact me below to let me know what it is! Now get out there, eat something fresh, do something good, make wise choices.

This Day in Diet History: Comparing 2009 to Today

As discussed on Episode 11 of the Wise Eats Podcast

The History Behind TDDH

This Day in Diet History is a segment I created to illuminate my transformation from a former fat guy to fitness fantatic and health coach. I have journal my meals and workouts since March of 2009 and want to bring that history to life by sharing habits of the past with strategies of the present. This will provide some nutrition tips, entertainment, and hopefully some inspiration for anyone looking to improve their health and fitness.

I have lived on both ends of the health spectrum. I was 270lbs with some of the worst lifestyle habits imaginable. Today, I want to be an example of health and fitness and inspire others to transform their lives, as well. I’m by no means perfect, but have reached a place where healthy diet and exercise are non-negotiable aspects of my life, and want everyone around me to have that same gift.

Fat Guy turned Fitness Fantatic

The Idea Behind Sharing My Diet Journal Entries

Some people may find diet talk boring, but personally, I find it fascinating. I’ve heard a lot of experts talk about the things people should do, but not exactly what they do personally, so I wanted to create something unique that dives into my exact routine. Sharing this info will hopefully give someone at least a tip or two to take away from it.

I want to tell you exactly what I’m doing to stay in shape so it’s all out in the open for you. I’m far from perfect. I’m not an athlete or even the buffest dude ever. I’m a normal guy who has been at the bottom of the health mountain and wants you to know that fitness is attainable for anyone.

It’s important for me to put this out there because 11 years ago I was that guy coming into work hungover, feeling terrible every day, and even sleeping in the bathroom because I was so exhausted I couldn’t keep awake long enough to do my job. I used to not care whether I lived or died. I drank, smoked, and partied every day with no thought toward my future. Now, I wanna live forever and feel amazing because every day is precious. I’ve lost a lot of loved ones over the years that didn’t get to live their full life. My brother Jason passed when he was 18, Mom died in her early 30’s, my girlfriend Julie at age 26, and my other brother John at 43. For all those I’ve loved and lost, I owe them to live the best life I can because they didn’t get to. Exercise has changed my life and today it’s something I can’t live without. There’s a lot of people who don’t have that same mindset and that’s what I want to change.

Fat Guy Files: July 4, 2009

In today’s edition of TDDH, we look back at 4th of July 2009. This was 3 months into my 90lb weight loss. I was already down 33lbs, but this was a rough week for my fitness journey. I celebrated the holiday in style by drinking alcohol 5 out of the 7 days and binging on all of my favorite fast foods.

  • Breakfast: PB Crunch Cereal w/ Apple
  • Lunch: Mac & Cheese
  • Dinner: Pizza, Burger, 4th of July Snacks, 2,000 calories worth of drinks
  • Highlights of the Week: Pizza, Beer, Tubby’s Sub, McDonald’s Breakfast Sandwiches, Little Caesar’s, Taco Bell, Checkers

Here are the details from my diet journal on July 4, 2009 (affectionately referred to as the “Fat Guy Files”:

  • This was typical of my lifestyle back then and initial strategy for weight loss: Start the week off low calorie then go crazy for the entire weekend. As long as I averaged a calorie deficit for the week, I lost weight! But my health paid the price in the long run.
  • It’s amazing that I lost 90lbs while continuously binging and cheating like this. This is not how I would recommend anyone else lose weight!
  • This week, I averaged 3,454 cals/day for the week, which is actually similar to my calorie count these days, but for much different goals! Today, I consume that many calories in healthy, nutritious foods in order to build my body up and make it stronger, not to tear it down with processed food and calorie restriction.
My physical handwritten journal entry from July of 2009
As discussed on Episode 11

Today’s Diet:  July 4, 2019

In 2019, my diet is a whole different ballgame. I’m eating whole, nutritious foods in wide variety, buying organic wherever possible, and avoiding processed foods as often as I can.

  • Breakfast: Scrambled Eggs, Broccoli, Wise Eats Power Oatmeal
  • Snack: Almonds & Raisins
  • Lunch: Turkey Chili w/ Brown Rice Pasta and Leftover Scrambled Eggs
  • Snack: Strawberry-Banana Muscle Milk w/ Peanut Butter
  • Dinner: Cast Iron Chicken Breast w/ Skinny Popcorn and Frozen Cherries
  • Snack: Chocolate-Banana Protein Shake (Fully Charged Protein Smoothie)

Diet Journal Entry: July 7, 2019

As you can see, even though it was a holiday, it was still a very normal diet day for me. These meals are not far off from my diet on any other normal day (with the exception of the popcorn). I simply enjoyed more food and more total calories than I usually would. Popcorn is a food I would normally stay away from, but it’s a 4th of July celebration ya’ll!!

I hope that by sharing my past mistakes and the tactics I use to stay fit today can inspire you to make a positive change to your own health. Thanks for reading this article. If you’d like to ask a question or send a comment, my contact info is below. Thanks for reading, have a great day, and make wise choices!

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