In Episode 35, I’m sharing my 10 key takeaways from The Power of Now by Eckhart Tolle, with a little help from my old Spaceballs friends. It’s a spiritual enlightenment edition of the Wise Eats Podcast!

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode35

Episode Timestamps
• Wise-Eats.com/Episode35 for the show notes, YouTube video, and more! (0:00)
• Initial impressions of the book (0:45)
• Takeaway #1: Live in the present moment (1:15)
• Takeaway #2: Letting go of the past (1:50)
• Takeaway #3: Control your feelings about any circumstance (2:40)
• Takeaway #4: Time is an illusion (3:00)
• Takeaway #5: Energy trapped in our body becomes negativity, so we must release it (3:30)
• Takeaway #6: Find Inner Peace (4:15)
• Takeaway #7: Consider meditation if you haven’t done so already (4:50)
• Takeaway #8: Focus on gratitude and positivity (5:20)
• Takeaway #9: Relieve stress through consciousness (5:50)
• Takeaway #10: Fighting addiction (6:20)
• Final thoughts (6:50)
• Blooper Reel / Outtakes (7:30)

• Website Link: Wise-Eats.com/Episode35
• YouTube Video: https://youtu.be/5e9JPWAdi9U
• Audio Only Link: https://traffic.libsyn.com/secure/wiseeats/Ep_35_Power_of_Now.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook.com/wiseeatspodcast

• Healthy Recipes: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:
• Book: The Power of Now by Eckhart Tolle

Movie Clips
• Spaceballs (1987) – Movie

Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

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

Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing.

It’s a great book, so I highly recommend checking it out if you haven’t done so already. You can see the full transcript, YouTube video, and show notes for this episode over at Wise-Eats.com/Episode35. The last quote I’ll share from the book is this: “The only thing that is ultimately real about your journey is the step that you are taking at this moment”. With that said, thanks for listening and watching, have a great day, and make wise choices.

In this episode, we’re talking meditation! As part of my New Years’ resolution for 2020, I meditated for at least 5 minutes every single day for two months. I’ll be sharing the results, the benefits of meditation, and my 10-minute meditation routine. All of this and more in Episode 34! Namaste, wise guys and gals!

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode34

Episode Timestamps
• Wise-Eats.com/Episode34 for the show notes, YouTube video, and more! (0:00)
• Sharing the results of my 2-month meditation experience (0:30)
• Why I decided to start meditating (1:00)
• Benefits of meditation and did I experience them? (1:20)
• The Headspace app: My thoughts (2:00)
• The optimal duration of meditation for me (2:15)
• Developing the habit of meditation: Working it into my morning routine (2:40)
• The biggest benefit I gained from meditation: Reduced stress and anxiety (3:20)
• My incredible stress realization as a result of meditation (4:00)
• Meditation goes far beyond the few minutes you spend doing it each day (5:00)
• Another huge benefit: Improved sleep (5:30)
• The intangible benefits of meditation (6:00)
• A few quick meditation tips (6:45)
• Tip #1: Meditate first thing in the morning and before having caffeine, workout, or eating(7:00)
• Tip #2: Meditate for 20 minutes, if possible (7:15)
• Tip #3: Limit distractions as much as possible (7:30)
• The different forms of meditation and explaining restful alertness (7:40)
• My 10-Minute meditation practice: Time, location, position (8:00)
• Beginning the meditation with reflection and deep breathing (8:30)
• Focusing attention on the body (8:50)
• Total body scanning (9:15)
• Switching back to the breath and reacting to distractions (9:30)
• Letting go of focus completely (10:00)
• Finishing the meditation (10:15)
• Reflecting on the mediation experience (10:30)
• Final thoughts on meditation (10:40)
• Meditation could be the physical and mental health gamechanger that you need to transform your life today! (11:15)
• BLOOPER REEL (11:45)

• Website Link: Wise-Eats.com/Episode34
• YouTube Video: https://youtu.be/E_Zzri3tqsY
• Audio Only Link: https://traffic.libsyn.com/secure/wiseeats/Episode_34.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook.com/wiseeatspodcast

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

Articles/Brands/Products Mentioned in This Episode:
• Headspace

Movie Clips
• Joe Rogan Experience #1549 Tom Papa
• Joe Rogan Experience #1553 Maynard James Keenan
• The Karate Kid Part II - Breathe In, Breathe Out Scene (2/10) | Movieclips
• The Mike Dolce Show
• Beetlejuice (1988)
• The Following Announcement Season 3, Episode 7: Let’s Get Down, Dog

Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

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

Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram.



I highly recommend taking the time to sit and calm the mind because it helps you reach a baseline of relaxation for a great starting point to the day. I’m by no means an expert on meditation but have learned enough at this point to know it’s something I absolutely will continue doing and learn more about. As an expectant father and COVID-19 pandemic survivor, I understand the value of using meditation to reduce stress and achieve mental clarity. I don’t do it every day and I still don’t have the patience to sit for a full 20-minutes. 10 minutes is just fine for me, for now. But even just that small commitment has made a big impact on my life, and I believe it can help you, as well. So, give it a shot! Meditation may be the physical and mental health game changer that you need to transform your life today. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Namaste my friends! Be good to yourself, be good to others, and make wise choices!

This is a workout I have loved for years and wanted to share because it’s highly effective, equipment-free, and can be done anywhere, which many people are needing right now in these crazy times.

I never thought I would have six-pack abs, but this workout along with proper diet and weightlifting helped me get there!

In addition to the 15-minute ab routine, there is a 5-minute bonus mobility, stretching, and flexibility drill at the end. If done all the way through, it takes about 20 minutes total and is very challenging. I performed this workout nonstop all the way through for the purposes of the video shoot, so you will see me struggling on many of these exercises!

For a full write-up on this workout, including additional exercise tips, head over to Wise-Eats.com/AbShredder

Please click thumbs up and subscribe! 🙂

Exercise List
Perform Each Movement for 25 Repetitions
1) Seated Leg Extensions (00:40)
2) Bicycles Forward (1:20)
3) Bicycles Reverse (1:45)
4) Wrapping Crunches (2:25)
5) Reaching Sit Ups (3:10)
6) Ab Switches (5:00)
7) Hip Thrusts (6:30)
8) Reverse Crunches (8:00)
9) Roll-Up/V-Up Combo (10:50)
10) Oblique V-Up Right Side (11:00)
11) Oblique V-Up Left Side (11:45)
12) Leg Climbs (12 Reps per Side) (12:40)
13) Russian Twists (30-50 Reps) (14:20)

Cool Down & Mobility

1) Upward Dog (15-30 Seconds) (15:35)
2) Child’s Pose (15-30 Seconds) (16:10)
3) Upward Dog (15 Seconds) (16:30)
4) Lizard with Rotation (15-30 Seconds) (16:50)
5) Pigeon Pose (15-30 Seconds) (17:50)
6) 90-90 (15-30 Seconds) (19:20)

Exercise Form Tips

• Don’t forget to breathe and take breaks if needed!

• Seated Leg Extensions – Rest your hands on the floor for support or raise them in the air if you’re more advanced.

• Bicycles – Keep your chest up and make big circles with your legs. Support with your hands on the floor or raise them in the air for advanced!

• Wrapping Crunches – Arms spread wide, wrap tight and open. Flex your feet and extend legs straight out, flexing those quads.

• Reaching Sit Ups – I always do wide leg. Sit cross-leg style if you want more challenge. Stare straight up and don’t tuck your chin. This is a long one so be sure to keep going.

• Ab Switches – This is the hardest move in my opinion. Always a challenge. This is slow paced, so don’t get ahead of the count. Fight to keep your legs straight. Heels up!

• Hip Thrusts – Use your core – not momentum – to power your legs skyward. Tighten your core and use it to kick those feet high in the air.

• Tailbone Thrusts – Legs straight, heels in the air, pulse straight up in the air, get some elevation, and flex that booty!

• Roll-Up/V-Up Combo – Hands point up to the ceiling. Keep the legs as straight as possible. As your lower back reaches the floor you come up for a good crunch or “pulse up”.

• Oblique V-Ups Each Side – Keep your legs straight. Keep feet from touching the floor and do a solid crunch at the top. Do these with intensity and get your elbow to your thigh if you can!

• Leg Climbs – There are multiple variations – One grab, two grabs, no grabs. I usually do multiple grabs because it feels most natural. Plus, at this point, I’m exhausted and just want to get up my leg as quickly as possible!

• Russian Twists – If you’re a beginner, the goal is 30 reps, but we count up to 50 in the video. Hang in there and do as many as you can. I can usually get 30-40 without stopping. Do as many as YOU can and get better every time! And if you’re some kind of superman or woman that can do more than 50, keep it going until you can’t go anymore. And leave a comment down below on YouTube or email me at WiseEatsPodcast@gmail.com because I love meeting superheroes.

Notes:
If this workout is beyond your skill level, you can cut the reps in half and do 10-15 reps per exercise instead or modify the movements to your capability. Better to do some of it than nothing at all! Just get better every single time. Usually, I do the entire routine, but some days, I’ll just pick a few of the movements and do those on their own. Or, I’ll do one half of the workout today and the rest tomorrow. Do as much as you can handle and GO FOR IT!

This is one of the workouts that originally got me to fall in love with exercise back in 2009. At that time, I was 90lbs overweight and extremely unhealthy. The truth is, this ab routine is great, but if you really want to make progress, you need to focus on your diet and living a healthy lifestyle overall. Once you start to make healthy diet choices, exercise regularly, and reduce your overall body fat, those abs will be popping in no time! And this workout will definitely help.

For more on my transformation story, head over to WesFitness.com.
Enjoy the workout, have a great day, and make wise choices!

Disclaimer: I did not personally design this workout. It is a very popular, mainstream routine that I have enjoyed for years and wanted to share because it’s been very effective for me in developing great abs!

In Episode 32, we’re dishing up my daily routine for optimized health and productivity. I’m going over my full routine that promotes high performance, energy, and mental clarity. These are the exact behaviors I follow every day in order to improve health and achieve goals. While there are some day-to-day fluctuations, many of these habits are constant, non-negotiable aspects of my daily life.

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode32

Episode Timestamps
• Wise-Eats.com/Episode32 for the show notes, YouTube video, and more! (0:00)
• My daily routine for optimized health and productivity (0:20)
• Why the greatest predictor of success is a strong foundation in health and fitness (0:30)
• Early morning 5-7am: Tom’s Toothpaste, Weigh-In, Hydration, Journaling, Meditation (2:00)
• Hydration first thing every day! Berkey and reverse osmosis (3:00)
• Journaling, meditation, Headspace app, 6x6 breathing (3:30)
• Caffeine, Starbucks Instant, Hagen Decaf (4:30)
• Fasted Workout: Weights, Walking (5:30)
• Using the Cell Phone, Podcasts (6:00)
• Packing my lunch for work, Mrs. Wise & Dogs (7:00)
• Fasting the morning and my breakfast (7:45)
• Lunch break: Exercise, journaling, meditation, “me” time (8:15)
• Performing on the Job (9:00)
• Home from work: Workout, Dinner (9:30)
• My Pre-Workout (10:00)
• Working out in the sun (10:45)
• Post-Workout, Dinner, Dessert (11:00)
• Pre-Bed Routine: Cold shower, mobility, ice baths, reading (12:30)
• Hitting sleep hard: Tips for better sleep (13:30)
• Tips for getting back to sleep (14:00)
• All Day, Every Day: Water, Exercise (15:30)
• My TV habits (16:00)
• Supplements I Take: Vitamin D, Fish Oil, CBD and more (16:50)
• More on journaling (17:30)
• Talking poop! My story and the squatty potty (18:00)
• Treat others with respect, kindness, generosity (19:00)
• You have an opportunity to change your life! (19:45)
• Non-negotiable aspects of my routine, even with baby Wise on the way! (20:00)
• Wise-Eats.com/Episode32 for show notes, YouTube video, pictures, transcript, and more!
• Blooper Reel / Outtakes (22:00)

• Website Link: Wise-Eats.com/Episode32
• YouTube Video: https://youtu.be/dZOyPBcQ4X4
• Audio Only Link: https://traffic.libsyn.com/secure/wiseeats/Wise_Eats_Episode_32.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:
• Always Working Water: Wise-Eats.com/Water
• Super Infused Coffee (Wise Eats Bulletproof Coffee): Wise-Eats.com/Coffee
• Instant Oatmeal: Wise-Eats.com/InstantOatmeal
• Energy Bowl (Healthy Oatmeal Breakfast Bowl Recipe): Wise-Eats.com/EnergyBowl
• Chokeslam Chicken Salad: Wise-Eats.com/ChokeslamSalad
• Sharpshooter Breakfast Salad: Wise-Eats.com/Sharpshooter
• Piledriver Protein Pudding: Wise-Eats.com/Piledriver
• Complete Recipe List: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:
• Tom’s Toothpaste
• Berkey Water Filter
• Squatty Potty
• Headspace
• Hagen Coffee
• Starbucks Instant Colombia
• Chipotle
• Book: The Happiness Advantage by Shawn Achor

Movie Clips
• Ace Ventura: When Nature Calls (1995)
• Back to the Future (1985)
• CARE About Where You Work - Dave Ramsey Rant
• The Dolce Diet
• Dumb and Dumber (1984)
• Final Destination 3 (2006)
• Friday (1995)
• Joe Rogan #1512: Ben Shapiro
• Joe Rogan #1528: Nikki Glaser
• Joe Rogan #1531: Miley Cyrus
• Joe Rogan #1549: Tom Papa
• Joe Rogan #1550: Wesley Hunt
• Macho Man Randy Savage Promo on Ricky Steamboat (03-23-1987)
• Oh My God I Love Chipotle!

Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

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

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

Episode 31 is a Halloween Spooktacular, with plenty of frights and sights to feast your eyes upon. We’re talking about the COVID-19 impact on Halloween, new costumes in 2020, some Halloween history, and 8 tips for you to enjoy a healthy and safe holiday this year. Happy Halloween!

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode31

Episode Timestamps
• Wise-Eats.com/Episode31 for the show notes, YouTube video, and more! (0:00)
• Despite COVID-19, Halloween is still a go for 2020! (0:20)
• You can’t just cancel Halloween! (0:45)
• Origins of Halloween (1:00)
• New, popular Halloween costumes in 2020 (2:20)
• Plague doctor, inspired by the pandemic (2:45)
• Life-size white claw costume (3:00)
• Mullet man, inspired by Joe Exotic (3:30)
• Fortnight Costumes, inflatables, shout out to the squatty potty (3:45)
• Horror villain costumes (4:00)
• Tips to enjoy the holiday but still make some healthy choices (4:45)
• Tip #1: Choose homemade treats whenever possible. Wise Eats Coco Cups! (5:00)
• Wise-Eats.com/Recipes: Chocolate shake, peanut butter power bombs, nutter butter, and more! (6:00)
• Tip #2: Try to find organic, limited ingredient candies (6:40)
• Tip #3: Stay extra hydrated (7:15)
• Tip #4: Plan your junk food meal ahead of time (7:45)
• Tip #5: Lift some weights before you treat yourself (8:00)
• Tip #6: Portion control (8:30)
• Tip #7: Stay active (8:50)
• Tip #8: Don’t fall asleep! (9:15)
• A Halloween poem from FamilyFriendPoems.com (9:45)
• Wise-Eats.com/Episode31 for show notes, YouTube video, pictures, transcript, and more! (10:45)
• Booper Reel / Outtakes (11:00)

• Website Link: Wise-Eats.com/Episode31
• YouTube Video: https://youtu.be/b_3MtgT3Fzs
• Audio Only Link: https://traffic.libsyn.com/secure/wiseeats/Episode_31.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:
• Wise Eats Nutter Butter Bars
• Piledriver Protein Pudding
• Peanut Butter Power Bombs
• Blueberry Yogurt Bowl (BYB Bowl)
• Wise Eats Muscle Milk – Chocolate Blast (Workout Recovery Shake)
• Wise Eats Muscle Milk – Berry Vanilla (Workout Recovery Shake)
• Coconut Oil Chocolates – Clothesline Coco Cups
• Complete Recipe List: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:
• Mystic Magination Night! https://www.familyfriendpoems.com/poem/mystic-magination-night

Music Used/Mentioned in This Episode
• Free Halloween (1978) Style Music - No Copyright - The Shape: https://youtu.be/eiMyxZlkQ8s
• Toilet Flush Sound Effect In High Quality: https://youtu.be/HpA4ldGoHRQ
Movie Clips
• Stephen King's IT (1990) - Georgie's Death Scene: https://youtu.be/CDho77vuNqo
• Matt Foley: A Scary Story on Halloween – SNL: https://www.youtube.com/watch?v=1LyqPdZjQTY
• Joe Rogan – Wesley Hunt: https://www.youtube.com/watch?v=a_7s1EKhSwo
• Joe Rogan – Post Malone: https://www.youtube.com/watch?v=G42RJ4mKj1k
• Halloween: The Curse of Michael Myers (1995)
• Scream (1996)
• Freddy vs. Jason (2003)
• Halloween 4: The Return of Michael Myers (1988)
• Top 10 Freddy Krueger Kills: https://www.youtube.com/watch?v=rj7RgxSk0hc
• Hocus Pocus - The Sanderson Sisters Hanged: https://youtu.be/c5jLSt2R1rQ
• The Model Health Show #437 Buying Science, Healthwashing Labels, & Sparking Real Change – With Guest Vani Hari: https://themodelhealthshow.com/healthwashing-labels/
Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

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

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

#WiseEats #WiseEatsPodcast #FitnessComedy #Episode31 #Halloween
#HalloweenFun #HalloweenSpecial #HalloweenEpisode #HalloweenPodcast #HorrorMovies
#michaelmyers #horror #jasonvoorhees #freddykrueger #leatherface
#costumes #halloweencostumes #ghostface #scream #nightmareonelmstreet
#fridaythe13th #scary #horrorfan #halloweenkills #scarymovies

In Episode 30, we’re talking about the ingredient lists of many popular Halloween candies and why you probably want to avoid most of them. All with a little help from my good buddy, Beetlejuice!

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode30

Episode Timestamps
• Wise-Eats.com/Episode30 for show notes, YouTube video, and more! (0:00)
• It’s a Halloween candy extravaganza featuring Beetlejuice! (0:15)
• My history with candy, former addiction, and today’s habits (0:30)
• Halloween candy fun facts (1:30)
• Parents stealing candy from their kids! (2:00)
• Negative health effects of candy and ingredients to watch out for (2:15)
• Going over the ingredient lists of many popular candies (3:00)
• Listing the worst ingredients found in popular candy (3:00)
• Reese’s Peanut Butter Cup Review (3:15)
• The problem with chocolate in candy (4:00)
• Dairy, soy lecithin, PGPR (4:30)
• Peanuts, Dextrose, Salt, TBHQ (5:30)
• Citric acid aka GLUTEN (6:30)
• Snickers Candy Bar Review (6:45)
• Palm Oil, egg whites, artificial flavors (7:00)
• Twix Review (8:15)
• Enriched wheat flour (8:50)
• Modified corn starch, baking soda (9:15)
• Butterfinger (9:50)
• Vegetable oil, annatto color (10:00)
• Find out why I avoid natural flavors at Wise-Eats.com/NaturalFlavors (10:15)
• Hershey’s w/ Almonds (10:30)
• PGPR, chopped almonds, sunflower oil (10:45)
• Kit Kat (11:15)
• Vanillin (11:30)
• Peanut M&M’s (11:45)
• Cornstarch, Dextrin, Artificial Coloring (12:00)
• Skittles (12:45)
• Hydrogenated palm kernel oil (12:50)
• Sodium citrate, blue lake 1, yellow 6, red 40, yellow 5, blue 1, artificial colors (13:20)
• Carnauba wax (13:50)
• Sour Patch Kids, Swedish Fish, Starburst (14:00)
• Healthy alternatives to candy (14:15)
• Candy contributes to emotional well-being? (15:00)
• Be accountable about the things you’re putting in your body and have a Happy Halloween! (15:15)
• Wise-Eats.com/Episode30 for show notes, YouTube video, pictures, transcript, and more!
• Beetlejuice Blooper Reel! (16:00)

• Website Link: Wise-Eats.com/Episode30
• YouTube Video: https://youtu.be/8owBY1bosEU
• Audio Only Link: https://traffic.libsyn.com/secure/wiseeats/Episode_30.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:
• Coco Cups: Wise-Eats.com/Coco
• Piledriver Protein Pudding: Wise-Eats.com/Piledriver
• Frozen Banana Chocolate Pudding: Wise-Eats.com/ProteinPudding
• Fully Charged Chocolate Protein Smoothie: Wise-Eats.com/FullyCharged
• Complete Recipe List: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:
• Reese’s Peanut Butter Cup
• Snickers
• Kit Kat
• Twix
• Butterfinger
• Peanut M&M’s
• Skittles
• Swedish Fish
• Starburst
• Sour Patch Kids

Movie Clips
• Beetlejuice (1988)
• Jump In De Line (Shake Senora) (Karaoke Instrumental Track) (In the Style of Harry Belafonte)
• Beetlejuice - Main Title

Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

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

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

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

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

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

• Website Link: Wise-Eats.com/Episode29
• YouTube Video: https://youtu.be/VyPIeQ42Fb0
• Audio Only Link: https://traffic.libsyn.com/secure/wiseeats/Wise_Eats_Episode_29.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook.com/wiseeatspodcast

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

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

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

Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

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

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

Intro
What’s up wise guys and gals? Halloween is right around the corner, which I’m always excited about. I recently released my Top 25 horror movies list video, which you can check out at Wise-Eats.com/ScaryMovies. Shout out to everyone who is getting into the spirit, and on that note, want to shout out Lord Deezus. Throughout the pandemic, he’s been putting out some really high-quality pool trick shot videos. Very fun and very well done, and his most recent was a Halloween special, so I highly recommend you check that out. Wise-Eats.com/TrickShots

In Episode 28, we dish up a brand-new healthy breakfast recipe and do a special edition of quick bites, where I review the MAPS Split workout program and discuss movies, music, diet tips, a special announcement, and more!

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode28

Episode Timestamps
• Wise-Eats.com/Episode28 for the show notes, YouTube video, and more! (0:00)
• Word to the Wise! 5-Star iTunes Review from Doering1983 (0:30)
• Recipe of the Week: Wise Eats Instant Oatmeal (1:30)
• A healthy breakfast is the only pre-workout you need! (1:45)
• Quick Bites! Reviewing the MAPS Split weight lifting program (3:00)
• “Mapping” out my entire workout plan for the week (3:00)
• Day 1: Chest & Shoulders (3:25)
• Modifying the program while I work out at home (3:30)
• Day 2: Leg Day (4:00)
• Day 3: Back & Biceps (4:10)
• Day 4: Chest & Shoulders Part 2 (4:20)
• Day 5: Leg Day Part 2 (4:40)
• Day 6: Back & Biceps Part 2 (5:00)
• My favorite unwise choice right now: breakfast cereal! (5:40)
• Making wise choices, even on cheat day (5:40)
• Cheerios Oat Crunch, Kashi Peanut Butter Crunch, Crispix (6:00)
• Diet Tip: Frozen Banana (6:50)
• Books I’m Reading: The Millionaire Next Door (7:20)
• Books I’m Reading: The Expectant Father (7:30)
• Expecting our first kid! “Wes Daddy” is finally gonna be an actual daddy! (7:30)
• Stuff I’m Watching: A Bronx Tale, Jumanji: The Next Level, Big Brother (7:50)
• Workout Playlist Recommendation: Til’ It’s Gone by Yelawolf (9:00)
• Workout Playlist Recommendation: Staring at the Sun by Post Malone (9:30)
• YOUR workout playlist recommendations! (10:00)
• Celebrating my 37th birthday with a FAKE cake?! (10:15)
• Wise-Eats.com/Episode28 for show notes, YouTube video, pictures, transcript, and more! (12:30)
• Blooper Reel (13:00)

• Website Link: Wise-Eats.com/Episode28
• YouTube Video: https://youtu.be/98RGNA7R5rE
• Audio Only Link: https://traffic.libsyn.com/secure/wiseeats/Wise_Eats_Episode_28.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook.com/wiseeatspodcast

Recipes Mentioned in this Episode
Instant Oatmeal: Wise-Eats.com/InstantOatmeal
Bastard Biker Banana Bread: Wise-Eats.com/BananaBread
Complete List of Healthy Recipes: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:
MAPS Split
Cheerios Oat Crunch
Crispix
Kashi Peanut Butter Crunch

Books Mentioned in This Episode:
The Expectant Father – Armin A. Brott
The Milionaire Next Door – Thomas J. Stanley

Movies Mentioned in This Episode:
Jumanji: The Next Level (2019)
A Bronx Tale (1993)
Big Brother (2020)

Music in This Episode:
• Post Malone - rockstar ft. 21 Savage [Instrumental] [No Copyright]
• Yelawolf - "Til It's Gone" (Instrumental) w/ lyrics
• AC/DC - Rock N Roll Train - Backing Track
• Staring at the Sun – Post Malone
• Hollywood is Bleeding – Post Malone
• The Day I Tried To Live – Soundgarden (Viewer Recommendation)
• Cone of Shame – Faith No More (Viewer Recommendation)

Movie Clips
• BYB 2013 – Johnny Turbo vs Wes Daddy vs Lord Deezus
• BYB 2014 - The Filthy Frenchman vs. Wes Daddy
• BYB 2015 - The Immortal Lord Deezus vs. Wes Daddy
• BYB 2016 - Wes Daddy vs. The Filthy Frenchman
• Complete List of Back Yard Brawl Matches, Features, and Highlights
• Energy Bowl (Healthy Oatmeal Breakfast Bowl Recipe)
• Big Brother 19 - Official Trailer #1
• Funniest Babies and Kids FAILS on Birthday | Funny Babies
• Babies Diving into Birthday Cakes
• Funny Babies Blowing Candle and FAILS | Funny Babies
• Scary BANNED McDonalds Ad!
• Jumanji: The Next Level (2019): Body Swapping
• Two Two on the Hard Four ⚁⚁
• HONEY NUT CHEERIOS COMMERCIAL - HULK HOGAN - 1985
• The Following Announcement S1, E4: Back on Our Own 4 Feet Again

Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

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

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

In Episode 27, we dish up another edition of This Day in Diet History, where we take a look at my embarrassing diet journal entries of the past, compare them with today, and provide a little entertainment in the process.

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode27

Episode Timestamps
• Wise-Eats.com/Episode27 for the show notes, YouTube video, and more! (0:00)
• My favorite segment! This Day in Diet History (0:20)
• Live sports are back! Football, UFC (0:45)
• Going back in time to compare my 2009 diet journal entries with 2020 (1:20)
• September 12, 2009: Down 50lbs despite eating total garbage! (2:00)
• Calories in vs calories out for weight loss (2:00)
• Checkers/Rally’s, Binging on Burger & Fries, Booze, Dairy Queen, Pizza Hut (2:30)
• The healthier options I having back then when I first got started with weight loss (3:30)
• My diet in 2020 is way different! No alcohol and only real food (4:20)
• Berkey water filtration system, Kirkland Mixed Nut Butter (4:20)
• Putting fish in my breakfast salad? WHO DOES THAT? (5:00)
• One of my favorite lunch/dinner recipes: the chicken mix (5:15)
• Pre & Post Workout Meals (6:15)
• Two of my all-time favorite healthy desserts! (6:30)
• Chocolate protein pudding with frozen banana will change your life! (7:00)
• Learn from my mistakes! If my 2009 diet sounds like your diet right now, it’s time to wise up! (8:00)
• Wise-Eats.com/Episode27 for show notes, YouTube video, pictures, transcript, and more! (8:30)
• Blooper Reel (9:10)

• Website Link: Wise-Eats.com/Episode27
• YouTube Video: https://youtu.be/WjxtAA9flR8
• Audio Only Link: https://traffic.libsyn.com/secure/wiseeats/Ep._27_TDDH.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:
Power Oatmeal: Wise-Eats.com/PowerOatmeal
Fully Charged Chocolate Protein Smoothie: Wise-Eats.com/FullyCharged
Chocolate Protein Pudding: Wise-Eats.com/ChocolatePudding

Articles/Brands/Products Mentioned in This Episode:
Big Berkey Water Filters
Kirkland Mixed Nut Butter
Checker’s/Rally’s
Dairy Queen
Pizza Hut
UFC

Movie Clips
• #1375: How to Train Before, During & After Pregnancy: Mind Pump

Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

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

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

Episode 27
Welcome to Episode 27 of the Wise Eats Podcast!! Today, we’re diving into my favorite segment, This Day in Diet History, where we compare my awful diet journal entries from the past and compare them with today’s new and improved diet habits. If you want to submit questions, e-mail WiseEatsPodcast@Gmail.com, @WesWiseFitness on Instagram, or drop a comment in the YouTube video. Let’s get to it!

This Day in Diet History: September, 2009
We’re going back 11 years to when I first started my 90lb weight lost journey. I initially started losing weight in March 2009 at 270lbs. By this time in September, I was already down 50lbs, which is pretty surprising given how horrible I was eating at the time. My full week of journal entries from back then is listed below. It just goes to show that calories in, calories out does work for weight loss. Today, I know so much more and how important it is to prioritize building lean muscle instead of losing a bunch of weight.

If my 2009 diet looks like your diet right now, it’s time to wise up! Learn from my mistakes. Don’t overindulge on junk food and binge on alcohol on the weekends. You’ll really destroy any progress that you’ve made and really slow down your fitness success. It does take baby steps to transform your health, but try not to go completely off the rails so often like I did!

In 2020, it’s a much different lifestyle for me. No more alcohol, no junk food, just real food cooked at home most often. Here’s a look at my complete diet journal entry from September 12, 2020:

I hope that by sharing how horribly I was eating in my mid-late 20’s and how I’ve completely transformed my life since then can inspire you to make positive changes if your health, as well. I truly appreciate everyone who is listening, watching, and submitting questions. I’m available at WiseEatsPodcast@gmail.com, in the YouTube comments, or at @WesWiseFitness in Instagram. Reach out with any questions or suggestions for the show! Now, be good to yourself, be good to others, have a great day, and make wise choices!

In Episode 26, I answer a few questions about weight loss, increasing calories for muscle gain, progressing in rep ranges, and more!
For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode26

Episode Timestamps
• Wise-Eats.com/Episode26 for the show notes, YouTube video, and more! (0:00)
• Changing up the format a little today and doing some Q&A! (0:20)
• Question 1: How did you get started with your fitness journey? (1:00)
• Diet journaling and shifting from calorie counting to food quality (1:00)
• Question 2: How long have you been lifting weights? (3:15)
• Making the mistake of prioritizing cardio over lifting weight (4:00)
• Question 3: How many calories do I need for a muscle building surplus? (4:30)
• Question 4: How did you progress rep ranges with MAPS Anabolic? (5:20)
• Figuring out your rep ranges as a beginner (6:30)
• Wise-Eats.com/Episode26 for show notes, YouTube video, pictures, transcript, and more! (7:00)
• Blooper Reel (7:20)

• Website Link: Wise-Eats.com/Episode26
• YouTube Video: https://youtu.be/0Fq96qAOuu0
• Audio Only Link: https://traffic.libsyn.com/secure/wiseeats/Episode_26.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook.com/wiseeatspodcast

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

Articles/Brands/Products Mentioned in This Episode:
• MAPS Anabolic (Workout program from Mind Pump)

Movie Clips
• Rocky IV (12/12) Movie CLIP - Everybody Can Change (1985) HD
• The Joe Rogan Experience
• Hulk Hogan Promo [1991-12-07]
• 4 Minutes of Squat Fails – When the Bar Bends
• Uptown Funk Treadmill Dance - Carson Dean

Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

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

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

Episode 26
Welcome to Episode 26 of the Wise Eats Podcast! We’re changing up the format today with a quick episode where I answer a few questions from followers of the show. Discussing weight loss, increasing calories for muscle gain, progressing in rep ranges, and more! If you want to submit questions, e-mail WiseEatsPodcast@Gmail.com, @WesWiseFitness on Instagram, or drop a comment in the YouTube video. Let’s get to it!

Question 1: What did you do to start your weight loss journey?
The single biggest factor that contributed to my 90-lb weight loss and life transformation was starting a diet journal. By tracking everything I put in my body, I was more accountable for my actions and it helped fuel me to keep making progress toward my weight loss goal. Once I finally decided that enough was enough and I was ready to change my life, journaling was the tool that helped keep me on track. Although now I can eat intuitively based on my how I feel and my goals, I still enjoy diet journaling, so it’s a habit I maintain today.

There’s no one motivation formula that works for everyone. Counting calories worked great for me, but it won’t work for everyone. If you’re struggling with your fitness, you must make the commitment, discover positive habits that light a fire inside you, keep fighting, keep educating yourself, and you will accomplish your goals eventually. Just hang in there and stick with it!

Question 2: Do you think I should do a full 500 calorie surplus as a beginner or should I just run a 200-300 surplus until I stall to minimize fat gain? I maintain on 2000 calories but I’m pretty lean and not much muscle (from Collin on YouTube).

I would start with 2-300 calories and see how your body responds. If you’re making gains in the gym and have plenty of energy, then that’s perfect! If you’re not, then I’d give the cals a bump up. You also have an advantage because your starting this bulk already lean, which is the perfect spot to be in when you’re ready to put on some muscle.

More at Wise-Eats.com/Episode26!

In Episode 25, we’re exposing natural flavors! What they are, what’s in them, and if they’re safe to eat! Also featuring a Recipe of the Week (Nutter Butter Bars) and a “Word to the Wise”.

For the YouTube video, show notes, pictures, and more, go to Wise-Eats.com/Episode25

Episode Timestamps
• Wise-Eats.com/Episode25 for the show notes, YouTube video, and more! (0:00)
• Welcome to Episode 25! The Truth About Natural Flavors (0:30)
• Natural flavors are the 4th most frequently used ingredient in our food supply (0:50)
• What are natural flavors? The science behind natural flavoring (1:25)
• What is in natural flavoring? (2:15)
• FDA regulation of natural flavors (2:30)
• 2 big problems with natural flavors: Additional and hidden ingredients (3:00)
• Natural vs artificial flavors (3:30)
• What about organic natural flavors? (4:15)
• Risks of consuming natural flavors (4:45)
• The list of products in my kitchen containing natural flavors! (5:25)
• Eat whole, natural foods instead of processed foods (6:55)
• Recipe of the Week: Wise Eats Nutter Butter Bars (7:50)
• Healthy protein bar recipe! Wise-Eats.com/NutterButter (7:50)
• Natural Flavor Case Study: Legion Athletics Whey+ Protein Isolate (9:20)
• Contacting Legion’s owner, Mike Matthews (9:45)
• Why I can no longer completely trust Legion Athletics’ products (10:40)
• Switching to a new protein powder! (11:15)
• Take control of the things you’re putting in your body (11:45)
• The Wise Choice: Consume natural flavors only in moderation (12:00)
• 5 key takeaways from this episode (12:50)
• Word to the Wise: 5-Star iTunes review from Adam (13:30)
• Wise-Eats.com/Episode25 for the show notes, Youtube video, and more! (15:00)
• Blooper Reel (16:00)

• Website Link: Wise-Eats.com/Episode25
• YouTube Video: https://youtu.be/4qiLliQfNdM
• Audio Only Link: https://traffic.libsyn.com/secure/wiseeats/Episode_25.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook: Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:
• Wise Eats Nutter Butter Bars: Wise-Eats.com/NutterButter
• Complete Recipe List: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:
• Naked Casein Protein Powder
• Legion Athletics Whey+
• Anthony’s Pea Protein
• Amazing Grass Greens Powder
• Extra Gum
• Kirkland Dog Food
• Kodiak Pancake Mix
• LaCroix
• Pulse Pre-Workout
• Stevia/Monkfruit Packets
• Zevia
• Rx Bars
• Bigger Leaner Stronger by Mike Matthews

Movie Clips
• Natural vs. Artificial Flavors: What's The Difference?
• Good Health: 'Natural flavors' not so natural
• What Are 'Natural Flavors'?
• What Are Natural Flavors And Why Are They In Everything At The Grocery Store?!
• Good Question: What Are Natural Flavors?

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

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

#NaturalFlavors #wiseeats #episode25 #fitnesscomedy #podcast
#NaturalFlavoring #LegionAthletics #LegionWhey+ #MikeMatthews #FDA
#ArtificialFlavors #HiddenIngredients #RealFood #MakeWiseChoices #flavors
#flavoring #food #healthyingredients #organic #Natural
#healthyfood #truth #itsnatural #GRAS #foodregulation

Key Takeaways
1. Natural flavors are the 4th most frequently used ingredient in our food supply next to water, salt, and sugar
2. Although natural flavors come from plant or animal sources, they may also contain as many as 100 additional chemicals
3. Most ingredients in natural flavoring are not closely regulated
4. The only way to protect yourself completely is to stay away from natural flavors as much as possible
5. Choose real food over synthetic, man-made products and consume natural flavors in moderation

In Episode 24, we’re sharing the 15 best things about quarantine! I recently posted the question on Facebook, “what has been your favorite part about quarantine so far?” and in this episode, we dive into the responses! Let’s face it. The pandemic has sparked enough fear, stress and negativity already. As we all become adjusted to the new normal we’re all dealing with, let’s reflect on COVID-19 positively and focus on the things we’re all thankful for. Gratitude and wise choices abundant in Episode 24 of the Wise Eats Podcast!

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode24

Episode Timestamps
• Wise-Eats.com/Episode24 for the show notes, YouTube video, and more! (0:00)
• When will life ever return to normal? (0:30)
• The Following Announcement Season 8 TFA Show.com (1:10)
• The 15 Best Things About Quarantine! (2:30)
• Full article available at Wise-Eats.com/Quarantine
• #1: No Traffic (3:00)
• #2: Every Night Is Like Saturday Night (3:45)
• #3: More Time with Family (4:00)
• #4: Less Social Interaction (4:30)
• #5: Free Government Money (4:45)
• Shout out to Dave Ramsey’s Financial Peace University (5:15)
• #6: Less Obligations (6:00)
• #7: Not Watching the Clock & Prioritizing Sleep (6:30)
• #8: Random Kindness (7:20)
• #9: More Time for Activities! Making Side Money During Quarantine (8:00)
• #10: Having More Home Cooked Meals (9:00)
• #11: Less Temptation for Drinking or Junk Food (9:30)
• #12: More Time for Exercise (12:00)
• #13: Wearing Sweat Pants Every Day (11:30)
• #14: Getting Extra Sleep (11:45)
• #15: Reading More Books (12:45)
• Was something left out of this list? Post it on the YouTube comments! (13:00)
• Wise-Eats.com/Episode24 for the show notes, Youtube video, and more! (14:00)
• Blooper Reel (14:50)

• Website Link: Wise-Eats.com/Episode24
• YouTube Video: https://youtu.be/DvaLJuewQPk
• Audio Only Link: https://traffic.libsyn.com/secure/wiseeats/Episode_24.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook: Facebook.com/wiseeatspodcast

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

Articles/Brands/Products Mentioned in This Episode:
• Dave Ramsey’s Financial Peace University

Movie Clips
• TFA Season 8, Episode 1: The Rerun
• TFA Season 8, Episode 2: YouTube Famous
• Groundhog Day
• Sassy Crossing Guard is Afraid of Traffic
• Sweet Brown's Cold Pop Escape (Original Video)
• Dave Ramsey YouTube
• The Dolce Diet YouTube
• Step Brothers
• The Joe Rogan Experience

Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

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

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

#Quarantine #wiseeats #episode24 #fitnesscomedy #podcast
#SocialDistancing #Covid19 #Covid #coronavirus #pandemic
#groundhogday #groundhogdaymovie #thisshow #tfashow #thefollowingannouncement
#gratitude #positivity #stimulus #stimuluspayments #freemoney
#kindness #support #sweatpants #relaxation #stressfree

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

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

• Website Link: Wise-Eats.com/Episode23
• YouTube Video: https://youtu.be/lobwGABJdyI
• Audio Only Link: https://traffic.libsyn.com/secure/wiseeats/Episode_23.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook: Facebook.com/wiseeatspodcast

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

Articles/Brands/Products Mentioned in This Episode:
• Blinding Lights by the Weeknd
• Glow by Kanye West & Drake
• MAPS Split
• Legion Athletics Pulse & Forge
• Starbucks Instant Colombia
• Pur Chewing Gum
• Zevia


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

Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

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

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

Today’s guests are Cooper Brunner & Kirsten McCallum, co-hosts of the Cooper Brunner Podcast. Cooper is a former college baseball player and fitness coach. Kirsten is a former college volleyball player and overcame two back surgeries to become a women’s physique competitor. We’re talking training, diet, and ways to MAKE TODAY COUNT with episode 22!

Episode Timestamps
• Wise-Eats.com/Episode22 for the show notes and YouTube video (0:00)
• Speech from Robert F. Kennedy in 1968 announcing the assassination of MLK, Jr. (0:00)
• Intro! Talking health and fitness amidst economic and political turmoil (1:00)
• Introducing Cooper Brunner & Kirsten McCallum (2:00)
• Off to a great start when I mispronounce Kirsten’s name 😊 (2:45)
• Talking COVID-19 life in Oregon and Michigan (3:30)
• Working out at home during COVID-19 (5:20)
• Check out the Cooper Brunner Podcast at CooperBrunner.com (7:00)
• How Cooper and Kirsten started podcasting and became co-hosts (7:15)
• Overcoming getting fat after being a division one athlete (9:45)
• How Cooper differentiates himself from other coaches and relates to clients (10:30)
• Kirsten’s fitness journey – Volleyball, weight lifting and physique competing (11:40)
• When did you first become passionate about health and fitness? (13:00)
• Lowest and highest moments of their athletic careers? (15:50)
• How Kirsten overcame multiple back surgeries and being bedridden for 9 months (16:10)
• How Cooper’s baseball career came to an end (18:00)
• How Cooper uses his baseball experience to inspire others (19:00)
• Kirsten’s weight lifting routine since having back surgery (20:40)
• What attracted Kirsten to weight lifting (22:00)
• Advice for women who are reluctant to get into weight lifting? (23:00)
• Advice for someone who is interested in bodybuilding / physique competition? (24:40)
• Biggest difference between training for physique and training for general health? (25:30)
• Your training regimens on a typical day? (26:50)
• Cooper’s philosophy of “High Intensity Body Building” HIBB (27:25)
• Inspiration from Ryan Fischer and German volume training (27:25)
• Why Kirsten prefers to lift weights in the evenings (28:30)
• The body parts Kirsten likes to focus on in the gym (Spoiler alert: No chest day!) (28:50)
• Lots of volume and heavy lifting! (29:40)
• What are your current health and fitness goals (30:50)
• Encouraging others to be active at CooperBrunner.com (31:05)
• Transitioning from competition to normal, healthy life for Kirsten (31:50)
• What does a typical diet day look like for you? (33:00)
• Intermittent fasting, warrior diet, Dr. Rhonda Patrick, Macros, My Fitness Pal (33:00)
• Kirsten LOVES food: Her diet routine (35:45)
• How she uses carbs to fuel her workouts (36:50)
• Quick Bites! Rapid Fire Questions (38:00)
• What was the biggest single factor holding you back from starting your healthy lifestyle? (38:15)
• What is your favorite exercise routine or program? (38:45)
• Favorite specific lift? (39:15)
• One healthy food you can’t live without? (39:30)
• What is your favorite muscle-building recipe? (39:40)
• Favorite un-wise food choice? (39:50)
• One thing you’ve been successful in because of your dedication to fitness? (40:00)
• What is one item in your kitchen you can’t live without? (40:25)
• What book are you reading now? (40:50)
• Think and Grow Rice by Napoleon Hill and The Law of Attraction by Mike Losier (40:50)
• What podcasts do you listen to? (42:00)
• The Mindset Mentor, MFCEO, Gary Vee, Joe Rogan, Ed Mylett Max Out (42:00)
• What is your favorite thing to listen to when working out? (43:20)
• Neffex, 2Pac, Biggie Smalls, Green Day, AC/DC (43:20)
• One song you refuse to take off your workout mix? (44:20)
• Win by Tee Grizzley, Rumors by Neffex (44:20)
• Something that you’re passionate about right now? (45:00)
• Replace SR Endurance Products (45:00)
• Kirsten getting refocused on training and her professional life (45:45)
• Will we see a professional baseball game in 2020? (46:15)
• One last piece of advice for listeners looking to improve their health/fitness? (46:30)
• Be knowledgeable about nutrition. Training is easy, dieting is hard (46:30)
• Find a plan, stick to the plan, surround yourself with positivity (47:00)
• @cbrunner37 @kirsten_m1320 CooperBrunner.com MAKE TODAY COUNT (47:40)
• Wise-Eats.com/Episode22 for show notes, pictures, transcript, and more! (49 :00)

• Website Link: Wise-Eats.com/Episode22
• YouTube Video: https://youtu.be/E1e97noscWY
• Audio Only Link: https://traffic.libsyn.com/secure/wiseeats/Wise_Eats_Episode_22.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram Wes Wise: @weswisefitness
• Instagram Cooper Brunner: @cbrunner37
• Instagram Kirsten McCallum: @kirsten_m1320
• Contact Wes: wiseeatspodcast@gmail.com
• Contact Cooper: cooperbrunnerfitness@gmail.com
• Facebook: http://www.Facebook.com/wiseeatspodcast

More show notes available at Wise-Eats.com/Episode22

MAKE TODAY COUNT & MAKE WISE CHOICES!

In Episode 21, we’re talking COVID-19! I got sick for 12 days in March. Was it corona virus? Find out in this episode. Talking all about that experience and sharing 10 tips to boost your physical and mental health during this pandemic. Spreading hope and positivity!

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode21

Episode Timestamps
• I’m back! Coming off a 14-day COVID quarantine and rocking my protective masks! (0:00)
• Officially back on the mic just like Conor McGregor (1:00)
• Wise Eats getting sick? How can this be? Also, a Ric Flair blurb (1:10)
• No one is exempt from COVID-19 (1:30)
• Audio issue with this episode explained and Conor feels my pain! (2:00)
• The world has turned upside down! Plus, a Donald Trump blurb (2:20)
• Wise Eats is taking over this whole s**t just like Conor took over the fighting world (3:30)
• Current stats from the CDC and Worldometers.info (3:40)
• CDC.gov is a great resource for COVID-19, or is it just fake news? Dave Ramsey chimes in (4:00)
• Update on the number of cases and deaths as of this recording (4:20)
• Percentage of citizens who will experience symptoms and overall outlook (4:30)
• My experience with getting sick in March. Was it Coronavirus? Wise-Eats.com/COVID19 (5:30)
• My 12-day sickness and all the symptoms (5:55)
• This Day in Diet History: My epic cheat day once I got my sense of taste back. Kodiak Pancakes, Sorrento Pizza, Yasso Mint Chocolate Chip Greek Yogurt Bars (6:50)
• The Rock compares cheat meals to church on Jimmy Fallon and how they benefitted me (8:00)
• What my doctor advised me to do while sick + Joe Rogan blurb about health (8:15)
• Why I think I might’ve had the virus back in October 2019! (9:20)
• 10 ways to boost your physical and mental health during this crisis Wise-Eats.com/COVIDTIPS (10:30)
• Tip #1: Sleep (10:45)
• Tip #2: Hydration (11:00)
• Tip #3: Exercise – Why I think weight lifting too soon kept me sick longer and what I did instead (11:15)
• Tip #4: Hot Baths/Essential oils. Shout out to the wife for this one! Game changer. (12:00)
• Tip #5: Healthy diet Wise-Eats.com/ApprovedFoods (12:50)
• Why being healthy makes everything you do in life easier (13:20)
• Tip #6: Supplements (13:45)
• Tip #7: Avoid Alcohol. Why I’m not drinking during the pandemic, maybe not ever again! (14:20)
• Allen Carr’s How to Stop Drinking Without Willpower book recommendation (14:40)
• Staying ready for whatever this pandemic throws at me in life! (15:50)
• The power alcohol has over us and whether or not we’re all brainwashed (16:10)
• The ching ching guy! Probably our favorite video clip of the pandemic (16:30)
• Tip #8: Continue learning. Books I’m reading, classes we’re taking. Total Money Makeover, Magic of Big Thinking, Financial Peace University (16:45)
• Invest in yourself during the downtime (18:00)
• Tip #9: Start with Gratitude. Journaling gratitude and goals daily. No room for panic when you start from a place of gratitude! Conor agrees (18:20)
• Tip #10: Stay Positive. The antidote to survive a crisis! (19:00)
• Stop listening to your sister-in-law’s baby cousin on Instagram! (19:30)
• Listen to highly encouraging experts in their field (20:00)
• Why I fight negative thinking and uncertainty every day (20:25)
• Growing up without a mom and losing my big brother when I was 13 (20:30)
• Starting with the worst-case scenario and work backward from there. Having confidence to get through anything (21:30)
• Word to the Wise. To make a submission, please leave a comment on YouTube, post an iTunes review, or e-mail WiseEatsPodcast@gmail.com. Any social media interactions also may be included in this segment! (21:55)
• My final thoughts on COVID-19 and why I believe we’ll get back to normal soon (23:00)
• BLOOPER REEL! Had tons of fun with this one, hope you enjoy it! (24:00)
• Wise-Eats.com/Episode21 for show notes, pictures, transcript, and more!

• Website Link: Wise-Eats.com/Episode21
• Audio Only Link: http://traffic.libsyn.com/wiseeats/Episode_21_Audio.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Questions, Comments, Feedback: Wise-Eats.com/Contact
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook: Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:
• Filthy French Toast: Wise-Eats.com/FilthyFrenchToast/

Articles/Brands/Products Mentioned in This Episode:
• The Magic of Big Thinking by David J. Schwartz
• The Total Money Makeover by Dave Ramsey
• Quit Drinking Without Willpower by Allen Carr

Video clip list and more details at Wise-Eats.com/Episode21

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

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

Turtle power! In Episode 20, we’re talking goals!! I’m sharing the goals I achieved in 2019, my goals for 2020, and 8 tips for setting and achieving goals that you can apply to your own life right away. It’s time to make some goal setting GAINS with a little help from my friends Leonardo, Donatello, Michelangelo, and Raphael!

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode20

Episode Timestamps
• COWABUNGA! It’s Episode 20 of Wise Eats! (0:00)
• Check out YouTube to see my massive Teenage Mutant Ninja Turtle figure collection (0:10)
• Wise-Eats.com/Coaching Looking for my first client! (1:00)
• Check out my 5-minute ab workout at Wise-Eats.com/AbBlaster (1:10)
• New healthy recipe videos! Piledriver Protein Pudding & Sharpshooter Breakfast Salad! (1:20)
• Sign up for my free newsletter at WiseChoiceNation.com (1:50)
• Coming up on today’s episode: GOAL SETTING (2:10)
• The importance of goal setting and its role in my life (2:30)
• How journaling helped me lose 90lbs back in 2009 (2:45)
• My journaling process and how it has evolved over the years (2:45)
• Journaling gratitude and goals EVERY DAY (3:20)
• Why I’m sharing my goal setting tactics (4:10)
• 8 Tips for Setting Goals - #1: Decide where you want to be (5:00)
• Begin with the end in mind! Seven Habits of Highly Effective People (5:20)
• #2: Align Your Values (5:30)
• #3: Identify Your Why (5:50)
• #4: Set SMART Goals (6:10)
• #5: Devote time to set your goals and write them down (6:25)
• #6: Think Big! (6:50)
• #7: Track and re-evaluate your goals (7:05)
• #8: Celebrate your wins (7:20)
• The impact that my health has had on goal setting (7:30)
• Here are the goals I accomplished in 2019 (8:50)
• Read seven books and listened to two others. Find out which ones! (9:10)
• Got in the best shape of my life in 2019 (10:00)
• Started doing ice baths. Shout out to Kyle Kingsbury, Wim Hof, and the Goop Lab on Netflix (10:15)
• My average calories, workout time, and steps for 2019 (10:45)
• The new sleep habits we implemented in 2019 (11:10)
• Other accomplishments in 2019: Master’s Degree, Finances, Motorcycle, Wise Eats & More (11:30)
• My Goals for 2020 (12:20)
• 1) Meditate Daily (12:25)
• 2) Become a Certified Personal Trainer (12:40)
• 3) Read 24 Books (13:00)
• 4) Get down to around 180lbs. Getting shredded for spring! (13:15)
• 5) Quit drinking permanently (13:30)
• 6) Complete MAPS HIIT and focus on mobility at least two days per week (14:15)
• 7) Be the best friend, husband, co-worker, and possibly father I can be (14:50)
• Why my goals aren’t as big as they could be…yet. (15:00)
• How I let my poor health get in the way of setting and accomplishing goals in the past! (15:15)
• Leave a comment on the YouTube video or email wiseeatspodcast@gmail.com with your goals for 2020 (15:45)
• Wise-Eats.com/Episode20 for show notes, pictures, transcript, and more!

• Website Link: Wise-Eats.com/Episode20
• YouTube Video: https://youtu.be/QG5OVxwJRxQ
• Audio Only Link: http://traffic.libsyn.com/wiseeats/Episode_20.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Questions, Comments, Feedback: Wise-Eats.com/Contact
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook: Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:
• Sharpshooter Breakfast Salad: Wise-Eats.com/Sharpshooter
• Ab Blaster 5-min Ab Workout: Wise-Eats.com/AbBlaster
• Piledriver Protein Pudding: Wise-Eats.com/Piledriver
• Complete Recipe List: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:
• Wise-Eats.com/Coaching
• Bigger, Leaner, Stronger by Mike Matthews
• Beyond Bigger, Leaner, Stronger by Mike Matthews
• The Little Black Book of Workout Motivation by Mike Matthews
• Girl, Wash Your Face by Rachel Hollis
• Power of Now – Eckhart Tolle
• The Richest Man in Babylon – George S. Clason
• Influence (Audiobook) – Robert Cialdini
• The Seven Habits of Highly Effective People by Stephen Covey
• Biggest Lie in Christianity – Matthew Kelly
• The One Thing – Gary Keller and Jay Papasan
• The Goop Lab - Netflix

Movie Clips
• Teenage Mutant Ninja Turtles: Season 1 (1987)
• Chappelle’s Show: Season 2, Episode 4

Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

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

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

Our guest in Episode 19 is Bryan Parady, the creator of BonesToBulk.com. He has an incredible story of going from “skin and bones” to muscular and fit. We dish up exactly what inspired him to take control of his health and eventually launch Bones to Bulk along with plenty of other diet/fitness tips!

Episode Timestamps
• Intro! Happy New Year! My New Year’s Resolutions of Meditation & Fat Loss (0:20)
• Headspace Meditation App (0:45)
• Today’s Guest: Bryan Parady, Creator of BonesToBulk.com (1:40)
• Check out BonestoBulk.com for a fitness info, motivation, and a great podcast! (2:00)
• Wise-Eats.com for fat loss, muscle building, healthy recipes, workout programs (2:20)
• Interview Begins and Discussing the Bones to Bulk Podcast (2:50)
• How Bryan first became interested in health/fitness and how it led to Bones to Bulk (3:50)
• How the Rocky movies inspired him to get fit (4:10)
• How the backstory of Bones to Bulk compares to Wise Eats (5:30)
• Bryan’s background as a personal trainer (6:50)
• How many clients he’s trained (7:30)
• The biggest mistake among fitness clients (7:55)
• Advice for aspiring Certified Personal Trainers (8:40)
• One piece of advice he gives to fitness beginners most often (10:05)
• One piece of advice he gives to intermediate/advanced most often (11:10)
• Discussion of the “squeeze method” and how it helps your form & intensity (12:40)
• Why constantly focusing on lifting heavier weight is wrong (14:00)
• Bryan’s currently training regimen (15:00)
• Bryan’s current fitness goals (15:50)
• How Bryan’s improving his health in 2020 by listening to his body (17:10)
• What is his WHY for Bones To Bulk (18:20)
• Being an example to others and to his kids (19:00)
• How he balances a full-time job with his business, podcast, kids, etc. (20:05)
• The importance of teamwork in building a business (20:30)
• Bryan’s weekly meeting with his wife where they work on their businesses (20:55)
• Bryan’s daily routine (21:55)
• What a normal diet day looks like for him (24:00)
• QUICK BITES (26:30)
• Single biggest factor holding Bryan back from starting his healthy lifestyle? (26:35)
• Favorite exercise routine/program? (26:55)
• Favorite specific lift? (27:30)
• Favorite muscle-building recipe? (27:55)
• Favorite UN-wise choice? (28:45)
• Favorite recipe for success (29:05)
• One food in your kitchen you can’t live without? (29:55)
• One utensil in your kitchen you can’t live without? (30:15)
• Favorite source of inspiration? Gary Vaynerchuk (30:40)
• Bryan recommends the book “Mud, Sweat and Tears” by Bear Grylls (31:20)
• Favorite thing to listen to when you work out? (31:40)
• One song you refuse to take off your playlist? (32:30)
• Healthy food he recommends to clients most often: Quinoa (33:10)
• One last piece of advice for listeners looking to make a change? (34:15)
• What is your New Year’s Resolution for 2020? (35:10)
• Bryan going vegan for the month of January! (36:10)
• Final thoughts (37:35)
• Contact Bones to Bulk via Instagram @bonestobulk and BonestoBulk.com (37:45)
• Bryan says goodbye: YOU’VE GOT THIS! (38:20)
• Have an amazing 2020 and make wise choices! (38:50)
• Go to Wise-Eats.com/Episode19 for the show notes, YouTube video, recipes, pictures, and more!

• Website Link: Wise-Eats.com/Episode19
• YouTube Video: https://youtu.be/SWbKkRlkPos
• Audio Only Link:
• Podcast Webpage: Wise-Eats.com/Podcast
• Questions, Comments, Feedback: Wise-Eats.com/Contact
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook: Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:
• Complete Recipe List: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:
• T-Fal Pans
• Mud, Sweat and Tears by Bear Grylls
• Bryan’s Favorite Bands: Imagine Dragons, Red, Skillet, Icon for Hire
• Army of the Pharaohs – Spaz Out
• Gary Vaynerchuk

Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

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

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

In Episode 18, we’re dishing up our first ever interview! My wife, Giovannina, joins the show to share her 39lb weight loss experience and many lessons she learned along the way. It's a HO-HO-HO edition of the Wise Eats Podcast! Merry Christmas and Make Wise Choices!

Episode Timestamps
• Intro! Merry Christmas everyone! (0:00)
• Wise-Eats.com/Coaching (2:30)
• Introducing “Mrs. Wise Eats”, my wife, Giovannina (2:50)
• How she lost 39lbs and how long it took #WEIGHTLOSS (3:20)
• The biggest factor leading to her weight loss: Learning how to say no (3:45)
• Why she prefers weight lifting and walking over cardio nowadays (2:45)
• Gio’s 9-year struggle with sustaining weight loss and why this time it’s different (5:30)
• Her history with crash diets, fad diets, and Whole 30 (5:50)
• The chicken and broccoli diet is not the answer! (7:20)
• Why she no longer uses restrictive diets to lose weight (7:50)
• The importance of sleep and reducing stress (8:30)
• Why reducing stress was her biggest factor for losing weight (9:10)
• Reducing stress through cannabis and saying no (9:40)
• Taking care of yourself first and being selfish about it (10:10)
• The impact that weight lifting has had on her fitness (11:05)
• Her new favorite form of exercise and flexibility of working out at home (12:00)
• Doing deadlifts in the driveway and the power of leading by example! (12:15)
• The results from weight lifting are amazing and it’s more fun than cardio! (13:00)
• How often Gio lifts weights and how she incorporates cardio (13:40)
• Why physical changes from building muscle has become a huge source of inspiration (14:30)
• When did health and fitness first become important? (14:50)
• Have you found a lifestyle/regimen that you feel will be sustainable? (15:35)
• Her current fitness goals and a John Cena Christmas blurb (16:10)
• #GOALS Gio wants to deadlift 200 in 2020 and how much she can lift right now (16:15)
• Making gains! Tracking workouts and getting stronger (16:30)
• Will Ferrell Elf blurb (17:15)
• Biggest motivating factors for transformation: Pregnancy, being your best self, beating genetics (17:20)
• You are in control of your health! (17:50)
• Lessons learned from Rachel Hollis: Don’t break promises to yourself #RACHELHOLLIS (18:30)
• Randy Orton Christmas wrestling blurb: HO-HO-HO! (20:10)
• How her brother’s struggle with drugs motivated her to improve her health (20:10)
• Scrooged blurb: Getting greedy for the Christmas miracle! (20:45)
• How measuring food for her cannabis plants inspired her to change her diet (20:55)
• Scrooged blurb: It’s time to party! (21:45)
• Quick Bites: Rapid fire questions! (21:55)
• Her favorite form of exercise and favorite specific lift? (22:00)
• Favorite music to work out to? (22:25)
• Current exercise routine/program? (22:55)
• Favorite Wise Eats recipe? (24:10)
• Favorite Un-Wise Choice? Wally’s Custard! (24:40)
• One healthy food in our kitchen you can’t live without? (24:55)
• Golden retriever blurb: Our dog Cohen sharing apples (25:15)
• Something you love diet-wise now that you never thought you would? (25:15)
• Sharpshooter Breakfast Salad shout out. Awesome recipe! (25:45)
• Her favorite source of inspiration & Rachel Hollis’ Girl Wash Your Face (26:00)
• What do you want for Christmas? (26:30)
• Stone Cold Steve Austin stuns Santa! (26:55)
• Favorite Christmas song? (27:00)
• Favorite Christmas movie? Another Elf blurb (27:05)
• Favorite thing about Christmas? Lights & Starbucks! (27:30)
• Chinese food around Christmas time? (28:10)
• Closing thoughts & Gio thanks Wes for being an example (28:30)
• Contact Gio via Instagram @wisegalsgrow or @wise.wifey (29:10)
• Go to Wise-Eats.com/Episode18 for the show notes, YouTube video, recipes, pictures, and more (29:20)
• MERRY CHRISTMAS AND MAKE WISE CHOICES! (29:45)
• BLOOPER REEL (30:00)

• Website Link: Wise-Eats.com/Episode18
• Audio Only Link: http://traffic.libsyn.com/wiseeats/Wise_Eats_Episode_18.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Questions, Comments, Feedback: Wise-Eats.com/Contact
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook: Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:
• Sharpshooter Breakfast Salad: Wise-Eats.com/Sharpshooter
• Complete Recipe List: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:
• Wise-Eats.com/Coaching
• Wally’s Custard
• Thinner, Leaner, Stronger by Mike Matthews
• Girl, Wash Your Face by Rachel Hollis
• Starbucks

Movie Clips
• Christmas chaos: WWE Top 10, Dec. 25, 2017
• End speech from Scrooged
• Elf movie clips

Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

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

Merry Christmas and Make Wise Choices!!

In Episode 17, we’re dishing up some fun facts/history about Thanksgiving, diving into the Fat Guy Files for Thanksgiving 2009, and offering some tips to keep your health on track over the holiday! In this episode:
• Fun Facts about Thanksgiving
• The Fat Guy Files: Thanksgiving 2009
• Tips to Stay on Track This Holiday Season
• And much more!

It’s a GOBBLE GOBBLE edition of Wise Eats! Enjoy and make wise choices.

Episode Timestamps
• Greens, Beans, Potatoes, Tomatoes Song Blurb (0:10)
• Welcome to a special GOBBLE GOBBLE edition of Wise Eats! (00:30)
• Stand-Up Comedy Blurb (00:50)
• What Thanksgiving means to me (1:00)
• How America ranks Thanksgiving among other holidays (1:20)
• A time to be thankful for all the wonderful things we have in life (1:30)
• Saturday Night Live Thanksgiving Skit Blurb DA BEARS (2:00)
• History and fun facts about Thanksgiving (2:00)
• The original Thanksgiving celebration (2:10)
• How many Americans will eat turkey this Thanksgiving? (2:30)
• Thanksgiving Dish Rankings! (2:40)
• How many pumpkin pies will be eaten this Thanksgiving? (3:00)
• Dwayne “The Rock” Johnson has a special type of pie! (3:10)
• YOU NAME IT! Video Clip (3:25)
• Abraham Lincoln declares Thanksgiving a National Holiday (3:30)
• George Washington (3:40)
• Thomas Jefferson hated Thanksgiving! (3:50)
• Franklin Roosevelt Changes the Date of Thanksgiving! (4:05)
• Canada also celebrates Thanksgiving! (4:30)
• Mr. 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)
• WiseChoiceNation.com for my free newsletter and Wise Eats Approved Foods List (20:30)
• Jingle Bells BLOOPER REEL (20:40)

Wise-Eats.com/Episode17
Audio Only: http://traffic.libsyn.com/wiseeats/Episode_17.mp3

Wise-Eats.com/Podcast
Wise-Eats.com/Contact
Instagram: @weswisefitness
E-Mail: wiseeatspodcast@gmail.com
Facebook: Facebook.com/wiseeatspodcast

Wise-Eats.com/BananaBread
Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode available at Wise-Eats.com/Episode17
Movie Clip List at Wise-Eats.com/Episode17

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

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

#WiseEats #HappThanksgiving #Episode17 #SNL #ThankfulforSNL
#UNAMEITCHALLENGE #LaughFactory #thanksgivingfunny #thanksgivingcomedy

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.

Wise-Eats.com/Episode16

Episode Timestamps
• Mike Dolce Blurb: Eat Really Well Throughout the Day! DON’T DIET (0:00)
• 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 wiseeatspodcast@gmail.com 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)
• WiseChoiceNation.com for my free newsletter and Wise Eats Approved Foods List (23:00)
• BLOOPER REEL (22:50)

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

Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

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

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

In 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. (00:10)
- Welcome to Episode 11! It’s time for some 4th of July Madness! (1:50)
- 4th of July 2019 Recap including my “Squats and Fireworks” holiday video. (2:50)
- This Day in Diet History: July 4, 2009 vs July 4, 2019. (3:35)
- 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. (4:30)
- How crash dieting led me to losing 90lbs but also to being sick and unhealthy. (6:00)
- My new and improved 2019 diet and lifestyle. Spoiler Alert: GAINS. (6:15)
- Exact meal breakdown from 4th of July 2019. (6:40)
- One of my FAVORITE healthy snacks: Frozen Cherries. (7:50)
- My amazing chocolate protein shake ingredients. (8:20)
- 4th of July Cheat Meals, including Wally’s Frozen Custard. (8:50)
- Why I want to lead by example. (9:15)
- Why I used to sleep in the bathroom at work. (9:40)
- Partying ever day with no regard to my health or future. (10:00)
- Dealing with loss and how it motivates me to stay fit and healthy. (10:20)
- My addiction to fitness and healthy lifestyle. (10:55)
- Summer is here! FINALLY. Benefits of sun exposure. (11:45)
- How I went from a pale white, easily sunburnt kid to a sun worshipper. (12:30)
- How kettlebell workouts in the sun were a GAMECHANGER. (13:00)
- My favorite sun protectant for the sun: coconut oil. (13:25)
- My current workout regimen: Mike Matthews’ Beyond Bigger Leaner Stronger. (14:05)
- My previous workout regimen: Mike Matthews’ Bigger Leaner Stronger. (14:50)
- My future weight lifting routine: MAPS Anabolic from Mind Pump. (15:50)
- How my workouts breakdown for the week. (16:00)
- Kettlebell Workout Videos coming soon! (16:15)
- Overcoming cell phone addiction. (16:40)
- My new cell phone habit: OWN YOUR MORNINGS. (17:20)
- Recipes of the Week: Greek Yogurt Madness, Peanut Butter Power Bombs, Gorilla Press Power Oatmeal. (18:00)
- Why many of my healthy recipe videos are pro wrestling inspired (18:35)
- My favorite places to shop for Wise Eats: Costco, Amazon, and Trader Joe’s (19:20)
- New videos every Wise Up Wednesday at 4pm! Like and subscribe! (19:30)
- Closing. Hope you had a good 4th of July! (20:00)
- Blooper Reel. (20:55)

Editing Note: Julie was 26 when she passed, not 23 like I mistakenly said in the video. If she were alive today, she’d be more than happy to point out what a dummy I am. And she’d be right. RIP Jules.

What’s Next?
My goal is to put out a new video every Wednesday, which you will be able to find on Wise-Eats.com, Instagram, Facebook, and YouTube. It will be a combination of workouts, recipes, podcast episodes, clips, and anything else that you request or that comes to mind. Submit any questions or comments to wiseeatspodcast@gmail.com. Thanks for reading, watching, listening! Make Wise Choices 😊

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

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

Audio Only Link:
http://traffic.libsyn.com/wiseeats/Wise_Eats_Podcast_Episode_11.mp3

Podcast Webpage: Wise-Eats.com/Podcast
Questions, Comments, Feedback: Wise-Eats.com/Contact
Instagram: @weswisefitness
E-Mail: wiseeatspodcast@gmail.com
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 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 wiseeatspodcast@gmail.com 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
• Audio Only Link: http://traffic.libsyn.com/wiseeats/Wise_Eats_Episode_15.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Questions, Comments, Feedback: Wise-Eats.com/Contact
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook: 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 WiseEatsPodcast@gmail.com. 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 wiseeatspodcast@gmail.com 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/Episode13 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: http://traffic.libsyn.com/wiseeats/Episode_14_Audio_Final.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Questions, Comments, Feedback: Wise-Eats.com/Contact
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook: 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

Questions, comments, feedback? WiseEatsPodcast@gmail.com. Thanks for watching, listening, reviewing, liking, subscribing, and sharing.

In Part 2 of the Wise Eats Diet Plan (Podcast Episode #13), we’re gettin’ in the kitchen and making wise decisions! Talking macros, cooking, supplements, my personal daily diet routine for optimum performance, and 7 quick diet tips to improve your health. 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)
• WiseChoiceNation.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: http://traffic.libsyn.com/wiseeats/Wise_Eats_Episode_13.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Questions, Comments, Feedback: Wise-Eats.com/Contact
• Instagram: @weswisefitness
• E-Mail: wiseeatspodcast@gmail.com
• Facebook: 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

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

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

Episode Timestamps
• 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 WiseChoiceNation.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)

Join Wise Choice Nation!
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.

Website Link: Wise-Eats.com/Episode12
Audio Only Link: http://traffic.libsyn.com/wiseeats/Wise_Eats_Podcast_Episode_12.mp3
Podcast Webpage: Wise-Eats.com/Podcast
Questions, Comments, Feedback: Wise-Eats.com/Contact
Instagram: @weswisefitness
E-Mail: wiseeatspodcast@gmail.com
Facebook: 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

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!

In the newest edition of TDDH, 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

About “This Day in Diet History”: For the last 10 years, I have journaled every meal and every workout, and want to bring that history to life by sharing stories from diets past and compare with my lifestyle habits today. The goal is to provide some nutrition tips, entertainment, and hopefully some motivation for anyone looking to improve their health and fitness. If TDDH can move you one step closer to achieving your fitness goals, then it’s my pleasure to present it to you.

Podcast Webpage: Wise-Eats.com/Podcast
Questions, Comments, Feedback: Wise-Eats.com/Contact
Instagram: @wise_podcast
E-Mail: wiseeatspodcast@gmail.com
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
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 WiseEatsPodcast@gmail.com. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

@legionathletics @mindpumpmedia
#wiseeats #episode10 #foodprep #stayfit #legionathletics #wheyprotein #veganprotein #wisechoices #wiseup #healthyliving #fitnesstips #fitnesspodcast #healthpodcast #wiseeatspodcast #mikematthews #mindpump #seasonsardines #nakedpeanutbutter #cacaonibs #greekyogurt #steveaustin #kokobware #wwe #fitnesscomedy

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!

Overall, I was satisfied with the results of this weight cut, having lost more than a pound per week and eventually looking pretty shredded, but 92 days is a long time to be cutting weight. I realized it was time to stop when I was feeling more noticeably drained of energy throughout the day. Calorie restriction and heavy weight lifting was beginning to take a toll both mentally and physically. At this point, I ended the fat loss challenge and took a week off to recover. After that, I slightly increased my calories and got back to work. For most of the weight loss I felt amazing, experienced minimal cravings, lost virtually no strength, and enjoyed some pretty epic cheat meals.

#wiseeats #wisechoices #makewisechoices #healthyliving #fatloss
#chrisfarley #wiselifts #weightlifting #buildmuscle #gainstrength
#mattfoley #vandownbytheriver #blooperreel #fitnesspodcast #fitness
#saturdaynightlive #wiseeatspodcast #weightcut #reversedieting #weightloss
#summershred #biggerleanerstronger #mikematthews #wiseup #activerecovery


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: wiseeatspodcast@gmail.com
Facebook: Facebook.com/wiseeatspodcast

Recipes mentioned in this episode:
Wise-Eats.com/EnergyBowl
Wise-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: wiseeatspodcast@gmail.com
Facebook: Facebook.com/wiseeatspodcast

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

What’s up wise guys and gals? Welcome to another edition of Wise Eats. I’m former fat guy and fitness enthusiast Wes Wise. Today, I want to talk to all of you about fat loss.

Last April, I started a 12-week weight loss challenge in which I tried to shred as much body fat as possible while recording all of my meals, workouts, and results. At the end of the 12-weeks, I had lost 15.6 total pounds and was easily in the best shape of my life. Now to some, 15.6lbs in 12 weeks may not be very impressive, but it is when you consider how much I strayed from my diet during that time and still achieved results. This weight cut taught me many valuable lessons about shredding body fat, and I’m going to share 10 of them with you today. Specifically, I want to talk about my results mid-way through the cut. With any fitness goal, it’s critical to assess your progress and make changes as needed. Midway through the cut, I wrote an article discussing what I was doing wrong and how I could improve results for the second half of the cut, and it made a huge difference.

In the newest edition of TDDH, we take a look at my 2012 trip to Las Vegas and compare to my recent vacation in Maui, Hawaii.

Full details and show notes over at Wise-Eats.com/Episode7

About “This Day in Diet History”: For the last 10 years, I have journaled every meal and every workout, and want to bring that history to life by sharing stories from diets past and compare with my lifestyle habits today. The goal here is to provide some nutrition tips, entertainment, and hopefully some motivation for anyone looking to improve their health and fitness. If TDDH can move you one step closer to achieving your fitness goals, then it’s my pleasure to present it to you.

The bottom line is that I used to be extremely unhealthy. I abused junk food, drugs, and alcohol until I ballooned up to 270lbs. Now, I’m in the best shape of my life and want to inspire others by providing a glimpse into my transformation over the years and share the ways I was able to get it done. I’m a guy who has lived on both ends of the health spectrum and want to let everyone know that if I can do it, you can do it too. 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. With that said, let’s get to the show. It’s time to Wise Up.

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

Recipes Mentioned in This Episode:
Wise-Eats.com/EnergyBowl
Wise-Eats.com/SweetPotato

All meals and workouts mentioned in this episode available at Wise-Eats.com/Episode7

Special Thanks to
Xtreme Couture Las Vegas
MMA Junkie Radio
Maui Brewing Company
Hale Kai Oceanfront Condominiums
Texas De Brazil
BJ’s Pizza
Nathan’s Hot Dogs
Farmer’s Market Maui
The Joe Rogan Experience

Movie Clips: The Hangover, 50 First Dates, Saturday Night Live

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. Remember to be nice to the turtles and whales! Be good to yourself, be good to others, and make wise choices!

If you want to get in shape but are not sure where to get started, this episode is for you. We’re dishing up exactly the type of workout regimen that I recommend most humans do on a regular basis.

Featuring old school wrestling clips with “Ravishing” Rick Rude, “Mean” Gene Okerlund, Hulk Hogan, Ric Flair, and the Ultimate Warrior.

Full transcript and show notes available at Wise-Eats.com/Episode6

Thanks for listening and remember to make wise choices!

Podcast Webpage: Wise-Eats.com/Podcast
Contact Us: Wise-Eats.com/Contact
Instagram: @wise_podcast
E-Mail: wiseeatspodcast@gmail.com
Facebook: Facebook.com/wiseeatspodcast

Links mentioned in this episode:
Wise-Eats.com/Workout
Wise-Eats.com/ApprovedFoods
TFAShow.com
TheFollowingAnnouncement.com
WesFitness.com

Brands/People mentioned in this episode:
The Dolce Diet (Mike Dolce)
UFC Fit
P90X
Body Beast
Bigger Leaner Stronger (Mike Matthews, Muscle for Life)
Insanity
Ben Greenfield

Special thanks to:
Misteredit1 on YouTube

(Credit for Word to the Wise intro blurb go to Ariel Helwani, Joe Rogan, John Morgan, and “New York” Ric).

There’s something I wish someone had told me when I first started working out: Stop doing so much cardio and start lifting heavy weights more consistently. Resistance training is the most effective way to lose body fat, build muscle, and achieve that healthy physique most of us desire. Don’t get me wrong: I love cardio. I lost 90lbs mostly by running my butt off. Eventually, I got into the best shape of my life by doing high intensity cardio at home with bodyweight movements. I used P90X, Insanity, Body Beast, UFC Fit, whatever I could get my hands on. Those kinds of routines are convenient to do at home and far better than doing nothing. But if you want to make the biggest change in the shortest amount of time, resistance training is your best option, especially if you’re not currently lifting weights regularly. If you’re a newbie, you have the added benefit of making significant progress very quickly. You can also burn fat and build muscle at the same time, which is the perfect recipe for achieving the body of your dreams.
So, what actually is the best workout program for you? In short, it’s whatever you’re able and willing to do, and do consistently. Any exercise program is better than no exercise program. If you’re currently doing nothing, you better stop what you’re doing right now and go for a walk around the block. Seriously, walking is one of easiest and very best things you can do for your body. I actually used to believe walking was pointless. It’s so natural and easy, how could it really be good for you? Well, turns out it’s extremely good for you, and you can do it anytime, anywhere. So, why not start there? Walk for at least a mile. If it takes you 25 minutes to do, fine. Just do it again tomorrow, and get it done one minute faster. A little bit better every time is the key with all forms of exercise.
Now, if you’re looking for something a bit more intense than walking, I believe weight lifting is the answer. I can’t recommend any form of exercise more passionately. Sure, I love biking, swimming, running, kettlebells, stretching, foam rolling, and yoga. They all play a part in optimization, but nothing beats moving heavy weights. No matter what exercise routine you’re following or fitness goal you have, resistance training can help you get there faster. Even if you want to run a marathon, you can incorporate high intensity training with dumbbells or circuit training with a variety of resistance movements. I once trained for a 5k almost exclusively by doing dumbbell cardio workouts in my living room. I just did it for fun, and finished top 5 for my age group! Obviously, a 5k is no marathon, but you get the idea.
Lifting weights not only can improve your cardiovascular fitness, but it will also help you burn more body fat because the benefits last for hours beyond just the actual work out. I’m going to get more into cardio in future episodes, but if you want to know what I think the best workout program is for you, it’s definitely one that incorporates resistance training. If you only have 30 minutes for a workout, you’re going to get much more accomplished by using that time for lifting weights than you would with any other exercise.

Some say the best workout program is the one you’re not currently doing, and I couldn’t agree more. If you already exercise regularly, it’s time to step up your game and take it to the next level. If you’re sitting on the couch every day doing nothing, it’s time to wise up and get to work. Stop wishing you were in better shape, take ownership of your body, and get into action. Whether it’s lifting weights, P90X, a group gym class, a YouTube video, or walking the dog, it’s time to find something you’re capable of doing that you love and will keep doing no matter what. Exercise is never a chore when you’re doing something that motivates you and makes you feel great.

Wise Eats Podcast #5 - This Day in Diet History 1-6-19

In the second edition of This Day in Diet History, we look back at my diet during January of 2011 and compare it to today. This period of time was 1 year following my 90-lb weight loss. Although I had made a major change to my health by dropping the weight, my diet was far from perfect, and I had a lot to learn.

We also dive into my current diet today, 2019 resolutions, and look at all the craziness that took place over the holidays. I can say with conviction that I fully enjoyed myself – Not because I’m planning to revert to my old junk food eating self, but to live a little bit while also proving the point that you don’t have to sacrifice all of the things you love in order to get the body you want. We can still treat ourselves from time to time and achieve an optimal level of health. That’s what today’s episode is meant to illuminate.

Full details and show notes over at Wise-Eats.com/Episode5

“The good we do is never lost, it never ends, and it never dies. In other places, in other times, in other people, the good we do lives on forever.” – Matthew Kelly.
In 2019, be the spark that sends a ripple effect to the rest of the world and into the future.

About “This Day in Diet History”: I’ve been journaling my meals and workouts since March of 2009, and want to bring that history to life with This Day in Diet History. This segment will provide some nutrition tips, entertainment, and hopefully some inspiration for anyone looking to improve their health and fitness.

This, if nothing else, is meant to provide a visual of where I’ve been and where I am now as someone who has been 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.

Recipes Mentioned in This Episode:
Wise-Eats.com/EnergyBowl
Wise-Eats.com/BYBowl
Wise-Eats.com/MuscleMilk

Workouts Mentioned in This Episode: All workouts and reps will be made available over at Wise-Eats.com/Episode5

Movie Clips Used: Friday (1995), Back to the Future (1985), Child’s Play (1988)
Music Used: Back in Time by Huey Lewis & The News, Open Highway (YouTube)
Products Mentioned: Kirkland Signature Organic Plain Greek Yogurt, PB Fit Organic Peanut Butter Powder, Legion Athletics Chocolate Casein Protein, Special K Cereal, McDonald’s Ice Cream, Telway’s Burgers, Dolce Diet,
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube
Website Design Thank You: DoeringDesign.com
Podcast Logo Thank Yous: Mike Guertin (MGSignsDesign.com) & Darin Roberts

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

In episode 4, we’re dishing up 10 weight loss tips that come directly from my 90lb weight loss experience, which was discussed in Episode 2. We also debut a brand new segment entitled, “Word to the Wise”.

Podcast Webpage: Wise-Eats.com/Podcast
Wise-Eats.com/Contact
Instagram: @wise_podcast
E-Mail: wiseeatspodcast@gmail.com
Facebook.com/wiseeatspodcast


This week, I want to give a big thanks to CPentescu, who left the very first 5-star iTunes review entitled: Inspirational and Encouraging! In it they write, “Thank you for sharing your story and experiences to encourage and motivate others”. Thank you CPentescu for leaving that thoughtful review.

I also want to give a shout out to WBowen05 for his YouTube Comment on Episode 3: “Too true, a healthy lifestyle is just that and takes time. Awesome work overall and hope you have a very Merry Christmas”. I hope you have a very merry Christmas WBowen05, and thanks for leaving that awesome YouTube comment!

The positive feedback about the show so far has been overwhelming and I truly appreciate it.

You may or may not have a significant amount of weight to lose, but you should have some specific goal for your health. If you don’t, think of one right now. Are you satisfied with your physical appearance and the way you feel mentally and physically? If not, what would you like to see happen? Do you want to lose weight? Build muscle? Relieve stress? Have more energy? Think about it, and be honest with yourself. Figure out what you want, and write it down. Make a commitment, develop a plan, set goals, and stick to them. Is this what you really want? Is your goal just idea in your mind? If so, it’s time to turn that idea into an action plan. What steps do you need to take to accomplish it? Write those down. Tell your friends and family of your plans. Get them on board. It’s time to make fitness a tangible objective instead of just something you’ll get around to next week or on New Year’s Day. It doesn’t start tomorrow, it starts today. So figure out what that goal is and get after it. Until you decide to make the change for yourself, it’s not going to happen. Nobody else can do it for you; you have to do it for yourself. But I want you to know I’m here to help. Whether you want to lose body fat, build muscle, achieve a personal goal, or overcome some other challenge, Wise Eats can help you get there. Feel free to reach out to me with any questions, topics you want to hear about, or stories you have to share, which you can do over at Wise-Eats.com. That’s also where you’ll find links to my free newsletter, YouTube channel, recipes, fitness tips, and more. Thanks for listening to episode 4 of Wise Eats.

In the first edition of This Day in Diet History, we look back at my diet during Christmas of 2010 and compare it to today. As discussed in Episode 2, I got extremely sick during this time following my 90lb weight loss, and you’ll find out exactly why in this episode.

It’s Christmas Eve and what better time to launch the first segment of TDDH. A time of joy, reflection, giving, and happiness. Please join me for a peak into diet history, with a whole bunch of Christmas cheer mixed in. I want to wish all of Wise Choice Nation Merry Christmas and Happy New Year.

Full details and show notes over at Wise-Eats.com/Episode3

Recipes Mentioned in This Episode:

Wise-Eats.com/BreakfastBowl
Wise-Eats.com/Rice
Wise-Eats.com/MuscleMilk

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I’ve been journaling my meals and workouts since March of 2009, and want to bring that history to life with This Day in Diet History. This segment will provide some nutrition tips, entertainment, and hopefully some inspiration for anyone looking to improve their health and fitness.

This segment, if nothing else, is meant to provide a visual of where I’ve been and where I am now as someone who has been 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.

Wise Eats Podcast Episode 1 – Recipes for Fitness, Success, and Life

Full transcript and show notes available at Wise-Eats.com/Episode1

What’s up Wise Guys and Gals? Welcome to the very first episode of the Wise Eats Podcast, where we’re dishing up recipes for fitness, success, and life. My name is Wes Wise, and back in 2009, I decided to change my life and lost 90lbs. My full backstory and exactly how I accomplished this are available at Wise-Eats.com/MyStory and will also be discussed in episode 2. For now, to make a long story short, I have spent the last 9 years completely transforming my health and fitness. I went from being overweight, tired, sick, and lazy to being healthy, motivated, energetic, and in excellent physical shape. For years, I sabotaged my health by eating junk food, drinking soda, smoking cigarettes, and abusing alcohol, with no regard for my well-being. After ballooning up to 270lbs with some of the worst lifestyle habits you could imagine, I literally had to start from the bottom and work my way up when it came to my health. Now, 9 years later, I want to share my story to help others in a similar situation.

Since this is the first episode, I want to spend a few moments giving you some history and details on what the show is all about, so you know what to expect going forward.

Throughout high school and into my mid-twenties, I didn’t play sports. The most athletic thing I did was compete in a backyard wrestling organization known as the Back Yard Brawl. I know, it sounds crazy, but I grew up a huge pro wrestling fan. As a kid, I was a Hulkamaniac through and through. I wanted to train, say my prayers, take my vitamins, and have 24-inch pythons just like my hero. I would imitate my favorite superstars constantly and have fantasy wrestling matches with my brothers, my friends, even by myself. At one point, I published my own wrestling newsletter with over 6,000 subscribers, which is pretty impressive for a 13-year old I think. So, when a good friend of mine, Jose Rodriguez, started the Back Yard Brawl in 1999, of course, I was hooked immediately. And for a bunch of high schoolers, it was actually a pretty legitimate organization. This was not the janky backyard bbq wrestling you may have been exposed to in the past. Jose built a homemade wrestling ring in his parents’ backyard, recruited talent, choreographed matches, and promoted events. He would put on live wrestling shows equipped with DJ’s, live music, foamy keg beer, pyro, and entrances. At first, I was just a fan, then a referee, and in 2006, made my debut as a wrestler. I never truly thought I would ever be a pro wrestler, but the idea of performing in front of a live crowd was a huge boyhood dream, and an opportunity I couldn’t pass up. From 2006-2016, I wrestled in six of these annual events under the name “Wes Daddy”. I can’t say I love that nickname, but it evolved naturally from my friends and over the years I got stuck with it. So, in some of my YouTube videos, you’ll hear me refer to myself as Wes Daddy. It’s just my backyard wrestling persona. I don’t actually think I’m anyone’s daddy. Maybe one day when I actually have kids, but for now, Daddy’s just a nickname.
Backyard wrestling was super fun and a major adrenaline rush. Aside from one freak accident resulting in a broken leg, no one was ever seriously injured. The parties were always a blast, and the Back Yard Brawl became infamous in Mount Clemens, MI. Wrestling in front of a crowd also inspired me to get in better shape. I remember looking back at the video from my debut in 2006 and hating the way my body looked. This motivated me to lose weight for the 2007 show and shape up even more for future shows. You can see my physical transformation through wrestling along with a complete archive of BYB matches, highlights, and videos over at Wise-Eats.com/BYB. In August 2016, BYB put on its final show, where I wrestled my last match. And where BYB ended is where Wise Eats begins.