In Episode 35, I shared my 10 key takeaways from The Power of Now by Eckhart Tolle, with a little help from my old Spaceballs friends. Here's the blooper reel from the episode.

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. Be good to yourself, be good to others, and make wise choices!

1) Live in the present moment

Most things we stress about are rooted in the past or future. Focus on the present only, because that’s what life is; just a series of present moments. We all have plenty of things from our past that we can dwell on and groan about, but doing that isn’t going to get us anywhere. The past is nothing more than all present moments that have gone by, and the future is just the collection of present moments waiting to arrive.

2) “When you surrender to what is and so become fully present, the past ceases to have any power.”

Like I said, I wish I would’ve read this book when I was a teenager. Someone I thought was my best friend betrayed me and that was a difficult period of my life because of my circle of friends. I wasted years of my life holding contempt for this person. Had I just forgiven them and moved on, I could have saved plenty of heartache.

Let go of the past and forgive, because if you don’t, you will never truly be able to live in the moment. “Don’t seek to understand the past, just be as present as you can. The past cannot survive in your presence. It can only survive in your absence” (Tolle, 2004, p. 76).

3) Control your feelings about any circumstance.

The book teaches that no matter what is going on in your life, good or bad, living in the present moment gives you the power to choose how you feel about any circumstance. Any time you’re feeling negative, use it as a signal from your body to wake up, get out of your mind, and be present. Here’s a quote: “The past gives you an identity and the future holds the promise of salvation. Both are illusions” (Tolle, 2004).

4) Time is an illusion. Every single time I’m tempted to ask someone what time it is or look at my phone what time it is, I think of this book.

What time is it? It is now. The time is Now. Don’t live in the past or worry about the future. Live in the present moment, because that’s all there is. Be grateful for what you have in this very moment and enjoy it fully.

5) Energy trapped in our body becomes negativity, so we must release it.

There are several ways to accomplish this, but my favorite way to release negativity is obviously through exercise. Working out stimulates my creativity, relieves stress, and gives me incredible energy each day. It also frees me from additional conflict in my life by allowing me to control where I focus my energy. By strengthening my body, I gain more control over my mind. The book says that “when the mind is running your life, conflict, strife, and problems are inevitable” (Tolle, 2004, p. 106).

See more at Wise-Eats.com/Episode35

Thanks for watching, may the schwartz be with you, and MAKE WISE CHOICES.

I always try to be as authentic as possible and deliver quality material straight from the heart. But sometimes, it's better to just stick to the script! Here's Part 2 of the Blooper Reel from Episode 34 of Wise Eats!

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

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

Full 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

Although I don’t deal with intense anxiety anymore, meditation absolutely helped me release normal tension that I still feel on a day to day basis. I can specifically recall one day driving home from work recently when the realization hit me, “I actually DON’T feel tense right now”. During many drives home at the end of a workday, I would have this general sense of tension in my chest. Not because my day had been particularly stressful; it was simply an overall feeling of pressure that wouldn’t fade until I got home. Since I started getting more headspace, I have found that this sensation no longer exists. I also feel less stress and tension, in general.


Reducing stress through meditation goes far beyond the few minutes you spend doing it each day. The practice teaches you to check-in with your body frequently and to be conscious of how you’re feeling, how you’re breathing, and your mental state. That moment of presence helps calm the mind and get back to that sense of relaxation you achieved during your meditation. This is key to unlocking all of those amazing benefits like happiness, emotional health, anxiety, and self-awareness.

Meditation may be the physical and mental health game changer that you need to transform your life today. So, with that said, namaste my friends, and until next time, make wise choices.

Another huge benefit I saw was improving sleep because it teaches you methods to use in those moments where you need to get your body into rest mode. Previously, my mind would wander, and I would overthink myself into restlessness. I’d wake up in the middle of the night and not be able to shut my mind off due to something that was bothering me, a project I needed to finish, or even food cravings. Now, I take a few deep breaths, use some simple meditation techniques, and I’m out like a light! Gaining more control of my sleep is a priceless side effect of meditation.

Getting over that initial resistance toward sitting and doing “nothing” for a period of time is difficult at first, but I believe it’s the antidote many of us need in our lives. It could very well be the key that unlocks a new chapter of awareness in your life, which is a benefit that cannot be measured.

Wise-Eats.com/Episode34

Podcasting is not easy! Here's Part 1 of the Blooper Reel from Episode 34 of Wise Eats!

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

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

Full 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

Although I don’t deal with intense anxiety anymore, meditation absolutely helped me release normal tension that I still feel on a day to day basis. I can specifically recall one day driving home from work recently when the realization hit me, “I actually DON’T feel tense right now”. During many drives home at the end of a workday, I would have this general sense of tension in my chest. Not because my day had been particularly stressful; it was simply an overall feeling of pressure that wouldn’t fade until I got home. Since I started getting more headspace, I have found that this sensation no longer exists. I also feel less stress and tension, in general.


Reducing stress through meditation goes far beyond the few minutes you spend doing it each day. The practice teaches you to check-in with your body frequently and to be conscious of how you’re feeling, how you’re breathing, and your mental state. That moment of presence helps calm the mind and get back to that sense of relaxation you achieved during your meditation. This is key to unlocking all of those amazing benefits like happiness, emotional health, anxiety, and self-awareness.

Meditation may be the physical and mental health game changer that you need to transform your life today. So, with that said, namaste my friends, and until next time, make wise choices.

Another huge benefit I saw was improving sleep because it teaches you methods to use in those moments where you need to get your body into rest mode. Previously, my mind would wander, and I would overthink myself into restlessness. I’d wake up in the middle of the night and not be able to shut my mind off due to something that was bothering me, a project I needed to finish, or even food cravings. Now, I take a few deep breaths, use some simple meditation techniques, and I’m out like a light! Gaining more control of my sleep is a priceless side effect of meditation.

Getting over that initial resistance toward sitting and doing “nothing” for a period of time is difficult at first, but I believe it’s the antidote many of us need in our lives. It could very well be the key that unlocks a new chapter of awareness in your life, which is a benefit that cannot be measured.

Wise-Eats.com/Episode34

WELL, THANKSGIVING SURE WAS FUN, WASN'T IT?

Thanksgiving 2009 was an epicly bad week for me, where I averaged 5,100 each day for the week. I was already down 70lbs and ready to celebrate in a big way, and celebrate I did. In this podcast clip, I break down my exact meals from the week and compare them with today.

Americans consume an average of 3,000-4,500 calories for their Thanksgiving feast, and I blew that stat out of the water! If this sounds like your diet right now, it’s time to wise up!

In Episode 17, we dished up some fun facts/history about Thanksgiving, a special edition of the fat guy files, and offered some tips to keep your health on track over the holiday! Here's a clip from the episode.

Also in Episode 17:

• 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)

• Website Link: Wise-Eats.com/Episode17
• YouTube Video: https://youtu.be/T-bz6U7s2rg
• Audio Only Link: http://traffic.libsyn.com/wiseeats/Episode_17.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

HAPPY THANKSGIVING

In Episode 17, we dished up some fun facts/history about Thanksgiving, a special edition of the fat guy files, and offered some tips to keep your health on track over the holiday! Here's a clip from the episode.

Also in Episode 17:

• 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)

• Website Link: Wise-Eats.com/Episode17
• YouTube Video: https://youtu.be/T-bz6U7s2rg
• Audio Only Link: http://traffic.libsyn.com/wiseeats/Episode_17.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

HAPPY THANKSGIVING

In Episode 17, we dished up some fun facts/history about Thanksgiving, a special edition of the fat guy files, and offered some tips to keep your health on track over the holiday! Here's the blooper reel from the episode.

Also in Episode 17:

• 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)

• Website Link: Wise-Eats.com/Episode17
• YouTube Video: https://youtu.be/T-bz6U7s2rg
• Audio Only Link: http://traffic.libsyn.com/wiseeats/Episode_17.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

In Episode 32, we dished up my daily routine for optimized health and productivity. But we also talked about poop! Here is a clip from the episode.

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

I know it’s weird to talk about poop, but it’s definitely an indicator of your health, and mine used to be really bad. Going to the bathroom used to be a STRUGGLE for me with my unhealthy lifestyle. With a constant diet of junk food, fast food, processed food and alcohol, my bathroom visits were painful, frequent, and irregular. I would be in the bathroom multiple times a day and it would be very unpleasant. Now that I eat clean and exercise it’s once, maybe twice a day, smooth, easy, and always a good time. I’m not spending more than a couple minutes in the bathroom. I’m in and out of there with more important things to do. Along with healthy diet and exercise, another poop tool I like to use is The Squatty Potty. I own one and if you don’t know what they are, Google it. They won’t cure an improper diet, but they can definitely make the pooping experience more pleasant.

In Episode 32, I covered 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.

No matter what your goal in life is, I believe the greatest predictor of success is a strong foundation of health and fitness. I was 90lbs overweight, with no direction in my life, addicted to drugs, food, and alcohol. By implementing the habits I’m going to share today, I completely turned my health around, got in the best shape of my life, earned a master’s degree in Finance, have my own fitness website and podcast, am starting a family, and crushing every day with energy I never had before. The habits I incorporate each day fuel me with the power to pursue all my passions instead of holding me back like they were before. So, I may not be rich and famous, but I’m able to live each day to its fullest and be the best, most happy version of myself, because of this daily routine.

Remember: Your future success relies on the positive habits you start implementing today. Small, sustainable habits today will compound into major progress down the road. With that said, I appreciate you being here, and until next time, make wise choices.

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

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

In Episode 32, we dished up my daily routine for optimized health and productivity. Here is the blooper reel from the episode.

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

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.

No matter what your goal in life is, I believe the greatest predictor of success is a strong foundation of health and fitness. I was 90lbs overweight, with no direction in my life, addicted to drugs, food, and alcohol. By implementing the habits I’m going to share today, I completely turned my health around, got in the best shape of my life, earned a master’s degree in Finance, have my own fitness website and podcast, am starting a family, and crushing every day with energy I never had before. The habits I incorporate each day fuel me with the power to pursue all my passions instead of holding me back like they were before. So, I may not be rich and famous, but I’m able to live each day to its fullest and be the best, most happy version of myself, because of this daily routine.

Remember: Your future success relies on the positive habits you start implementing today. Small, sustainable habits today will compound into major progress down the road. With that said, I appreciate you being here, and until next time, make wise choices.

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!

In Episode 29, we dished 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! Here is the blooper reel from the episode.

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

• 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

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'


Full 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)

Wise-Eats.com/Gender

We can’t wait to meet you baby wise gal! We both completely thought it was going to be a boy, so were super surprised and thrilled that it is a girl! Had an absolute blast revealing the gender with one of our favorite exercises, the barbell deadlift. Totally Mrs. Wise’s idea, and of course I was on board!

By the way, if you’re not currently deadlifting, it’s one of the very best things you can do for your body. It may be as life-changing as having a kid, just saying!

For more information on deadlifting, workouts, nutrition, and more, check out WesFitness.com

Thanks for watching, have a great day, and Make Wise Choices!



#genderreveal #babywise #baby #genderrevealparty #babyboy #pregnancy #pregnant #itsaboy #babygirl #momtobe #itsagirl #birthday #boyorgirl #party #wise #dadtobe #balloons #love #pregnancyannouncement #genderrevealideas #deadlift #fitparents #fitmom #fitdad #deadliftmom #deadliftdad #babygains #deadliftreveal #lifting #expectingparents

The election is coming up, so make sure you get out and vote!

I’m a betting man and the Vegas odds currently have Joe Biden as a slight favorite to win over Trump, but it’s very close! Trump was a big underdog to Hilary in the last election, so we’ll see what happens!

I’m not a political guy by any means, but I’ve always been a big fan of Donald Trump the character. He’s a very funny, entertaining guy, and has always been a big supporter of professional wrestling and the UFC, which sits well with me as a lifelong fan of both. The Apprentice was also one of my favorite TV shows back in the day. Very entertaining and helped inspire my business background.

His performance as President, well, may be another story! All I know is that a lot of people seem to be too worried about which president is going to come along and fix everything when what they really need to do is change something within themselves. I really don’t care who becomes president because regardless of what happens in the outside world, I know I’m in control of myself.

You hear about all of this negativity but I’m not experiencing that in my life. I love my life. I have a great job, things are cruising along mostly as normal despite the pandemic. COVID is annoying for sure, but for me, it’s been business as usual. I know there’s a lot of suffering out there and don’t want to dismiss that, but from my perspective, things are really great. I don’t know how much the president has to do with that, but I wonder how much of the negativity you hear about is just media swerve.

Ultimately, I think it’s unrealistic to think that one man or regime is going to change the world. It’s up to each one of us individually to positively impact the world. Each of us needs to step up and become the President of the United States in our own little world!!

---
In Episode 29, we dished 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 full show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode29

• 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

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

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!

Movie Clips
• Hulk Hogan Promo WrestleMania 4
• Joe Rogan Experience
• 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'

#WiseEats #WiseEatsPodcast #PodcastClips #Episode29 #election
#2020election #president #donaldtrump #joebiden #trump
#vote #democrats #republicans #biden #politics
#america #usa #selfimprovement #stepup #thankful
#hulkhogan #joerogan #tommyboy #chrisfarley #episode29

Gag Reel from Episode 30, where we talked about the ingredient lists of many popular Halloween candies and why you probably want to avoid most of them. Reese, Kit Kat, Snickers, Twix, Butterfinger, Skittles, and more! All with a little help from my good buddy, Beetlejuice!
--
For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode30

Full 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)

Full episode, transcript, and show notes available at Wise-Eats.com/Episode30
Thanks for watching/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
Stay tuned into all things Wise Eats by joining our free mailing list at WiseChoiceNation.com

#WiseEats #WiseEatsPodcast #Candy #Episode30 #HalloweenCandy
#beetlejuice #beetlejuicemovie #michaelkeaton #alecbaldwin #geenadavis
#Reese #KitKat #Snickers #Twix #swedishfish
#starburst #fitnesscomedy #halloween #skittles #butterfinger
#peanutmms #ingredientlists #sugar #artificialflavors #gmo

In a special Halloween edition of Wise Eats, we celebrated one of my favorite holidays in style! Here is the blooper reel from the show.

Check out the full episode at Wise-Eats.com/Episode15, where you'll enjoy:

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!

Complete 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: Wise-Eats.com/ScaryMovies

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

What's YOUR favorite scary movie? Leave it in the comments below. Are there any obvious snubs on this list? Let me know about it!

My Top 10 was featured in Episode 15 of the Wise Eats Podcast, a Halloween Spooktacular! Check out the full episode at Wise-Eats.com/Episode15

Wise Eats Top 25 Favorite Horror Movies

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

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

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

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

Why DO we love horror movies so much? It’s a great question, so I did some searching and found this answer in an article from ScienceNordic.com:

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

The moral of the story is, scary movies just make us better people!

Visit Wise-Eats.com for more fun fitness content.

Craving chocolate but don't want to make an unwise choice? Look no further than this delicious protein pudding dessert that will leave you feeling satisfied and energized!

This is the perfect snack and one of my favorites to have late at night. Low in calories, high in protein, and absolutely delicious! You will need some bananas frozen ahead of time. I highly recommend keeping bananas frozen in your freezer at all times (we break them up into small chunks and store in a freezer-friendly container). They make for a great, healthy snack and are incredible in smoothies/shakes.

If you're looking to burn body fat, build lean muscle tissue, or improve overall health, getting enough protein is critical to making progress, and this recipe will help get you there!

Ingredients
• 100g Frozen Banana
• 6oz Unsweetened Almond Milk
• 2 Servings of Protein Powder (54g)
• 1 Serving Naked Peanut Butter Powder (12g)
• Ice
• Dash of Cinnamon

1) Combine banana, almond milk, ice, and cinnamon in a blender. Blend until smooth and consistent. You may need to do some stirring because it will be super thick!
2) In a separate bowl, combine protein powder and peanut butter powder.
3) Add the banana concoction, stir, and enjoy!
4) Optional nutrient-dense, real food ingredient ideas: Shredded coconut, hemp seed, chia seed, cacao nibs, cacao powder.

Nutrition Facts
Calories: 426
Fat: 6g
Protein: 59.5g
Carbs: 34g

In the mood for a sweet, chocolaty treat? Ditch the milkshakes and frosty's. Get in the kitchen and make a wise decision.

Wise-Eats.com/InstantOatmeal

Featured in Episode 28 of the Wise Eats Podcast Wise-Eats.com/Episode28
Podcast Webpage: Wise-Eats.com/Podcast
Contact Us: Wise-Eats.com/Contact
Instagram: @wise_podcast
E-Mail: wiseeatspodcast@gmail.com
Facebook: Facebook.com/wiseeatspodcast
Thanks for watching/listening and remember to make wise choices!
Stay tuned into all things Wise Eats by joining our free mailing list at WiseChoiceNation.com

Whenever someone asks me what my first meal of the day is, it’s almost always the same answer: The Wise Eats Instant Oatmeal - a delicious, simple, and quick way to get a blast of energy to start your day. This is usually my first meal and ends up being my pre-workout if I’m lifting weights around lunchtime.

One of my all-time favorite recipes is Mike Dolce’s Breakfast Bowl, made with oats, fresh fruit, chia seed. I even made my own version of it for Wise Eats and called it the Energy Bowl, available at Wise-Eats.com. That recipe requires cooking the oats on the stove and mixing in your favorite whole food ingredients.

Eventually, I decided why not simplify this recipe by converting it into an instant oatmeal bowl with no cooking required? They’re super simple, quick, delicious, and highly nutritious.

I usually make these in advance for the next day and store them in the freezer. Pull them out, add your almond milk or water, and you’re good to go! Wait a few minutes, if you can, to allow the chia seeds to expand. But, usually, I can’t wait and just eat it right away. It’s so good! 😊

One of the best things about this recipe is its versatility. I’ll enjoy it as prescribed, but I also switch up the ingredients quite a bit to keep it fresh and interesting. There are so many different combinations of ingredients you can use. Use your favorite fresh or frozen fruits, nuts, and seeds. There’s no end to the possibilities!

For a nutrient-dense energy blast to start your day, get in the kitchen and make a wise decision!

Ingredients
• 2/3 Cup Sprouted Oats (70g)
• ¼ Cup Raisins (40g)
• 1 Tbsp Chia Seed (15g)
• 1 Cup Blueberry (140g)
• Dash Cinnamon
• 1 Scoop Vanilla Whey Protein Isolate (27g)
• 8oz Unsweetened Almond Milk

Note: If you’d like to sweeten this up a bit, add some local raw honey, maple syrup, or stevia.

Nutrition Facts – 1 Bowl
Calories 685
Fat 12.5g
Protein 39.5
Carbs 103.5

Some of our favorite alternative ingredients for this recipe include:
• Crushed almonds
• Strawberries
• Banana
• Flax Seed
• Peanut Butter
• Cacao Nibs
• Mulberries

In Episode 28, we dished 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! Here is the blooper reel from the episode.

For the full episode, 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 dished 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. Here is the blooper reel from the episode.

For the full episode, 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

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 answered a few questions about weight loss, increasing calories for muscle gain, progressing in rep ranges, and more! Here is the blooper reel from the episode.

For the complete episode, show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode26

• 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!

Wise-Eats.com/Episode25
WesFitness.com
@WesWiseFitness

In Episode 25, we exposed natural flavors! What they are, what’s in them, and if they’re safe to eat! To watch the complete episode, go to Wise-Eats.com/Episode25

One of my very favorite products is Legion Athletics’ Vanilla Whey Protein Isolate. Recently, I got curious about the natural flavoring they use in their products. Since food manufacturers are not required to disclose the specific ingredients that make up their natural flavors, it’s impossible to know exactly what’s in them. One thing you can do is contact the company directly, and that’s just what I did. I contacted the owner, Mike Matthews, and here was his response:

“Hey Wes, Thanks for getting in touch! All flavoring is actually handled by our manufacturer, and that information is proprietary. They don't give us the exact breakdown (to protect their recipe), but it is entirely natural flavoring, which means its original source is from a plant or animal, whereas artificial flavors can be created in a lab. Flavorings that are harmful wouldn't be approved by the FDA so you can rest assured it's not toxins or unknown chemicals. 🙂 I hope this helps!” - Mike

I appreciate Mike’s response, but did it give me any warm, fuzzy feelings about the safety of his natural flavoring? Not at all.

Without knowing the exact ingredients of the natural flavoring, it’s all speculation. As much as I love Legion Athletics products, I’m skeptical of any company that cannot or will not fully disclose their ingredient list, regardless of the reasoning. Also, as a supplement producer, transferring responsibility and putting full trust into the FDA is irresponsible in my opinion.

Does this mean I’m abandoning Legion’s products altogether? Not yet. I still love the taste and texture of their protein and will use it in moderation. I plan to limit my use of the vanilla whey, switch to an unflavored option, and start researching some alternative, limited ingredient protein options (so far, the “Naked” brand appears to be a likely candidate). We also recently started using Anthony’s Pea Protein Isolate, which contains only one ingredient: PEA PROTEIN.

The important thing is to become more aware of what you’re taking in daily and understanding where it comes from. Ask yourself do you trust the company, do you trust the product, and how do you feel when you consume that product?

Movie Clips Used
What Are 'Natural Flavors'? https://www.youtube.com/watch?v=KlhXwR5-yU4&t=105s

Natural vs. Artificial Flavors: What's The Difference? https://www.youtube.com/watch?v=9Unc-MSZJ8s

What Are Natural Flavors And Why Are They In Everything At The Grocery Store?! https://www.youtube.com/watch?v=Hm0qJ7lfaqo

In Episode 25, we exposed natural flavors! What they are, what’s in them, and if they’re safe to eat! Here are the 5 key takeaways. To watch the complete episode, go to Wise-Eats.com/Episode25

Wise-Eats.com
@WesWiseFitness

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

While it’s possible that some natural flavors are perfectly safe and good for you, there’s no way to know for sure. There could be as many as 100 barely-regulated, “generally safe”, hidden ingredients in a single natural flavor. The only way to protect yourself completely is to stay away from natural flavors and choose organic whenever possible. In general, avoid processed foods and stick with fresh, whole, real foods. Only buy products from companies you trust and with ingredient lists you understand. For many of the items in your kitchen, there are flavor-free alternatives you can buy, such as plain oatmeal, then you can add your own sweeteners and spices. With the lack of transparency in our food supply, maintaining control of the things you put in your body is always a wise choice.

Movie Clips Used
What Are 'Natural Flavors'? https://www.youtube.com/watch?v=KlhXwR5-yU4&t=105s
Good Question: What Are Natural Flavors? (WCCO Minnesota) https://youtu.be/Elc15l8O6SA
@WCCO
#WCCO #wccominnesota

My goal for this recipe was to create a healthy, homemade protein bar. I found a recipe on Ambitious Kitchen and put my own spin on it. Conventional protein bars are loaded with artificial sweeteners, NATURAL FLAVORS, added sugars, and other chemicals that make them not only delicious and addictive, but also toxic to your body. Treat yourself with real food only and change your life!
My wife absolutely loves this recipe and thinks they taste just like a nutter butter, hence the name. Regardless if you agree with the comparison, they are delicious and good for you! Featuring healthy, whole food ingredients like oat bran, peanut butter, chia seeds, almonds, and coconut oil, this is the perfect high-protein snack when you’re ready to make a wise choice.

For a quick, delicious, peanut butter protein fix when you’re on the go, get in the kitchen and make a wise decision.

For the complete recipe, go to Wise-Eats.com/NutterButter

Ingredients
• 1/2 Cup (125g) Organic Peanut Butter (Melted)
• 1/4 Cup (100g) Raw Local Honey
• 2 Tbsp (20g) Chia Seed
• 1.5 Scoops (40g) Vanilla Whey Protein Isolate
• 1/2 Cup (60g) Crushed, Salted Almonds
• 1/2 Cup (60g) Oat Bran
• 2 Tbsp (30g) Coconut Oil (Melted)
• Pinch of Sea Salt

Start off by melting the coconut oil and peanut butter either on the stove or briefly in the oven. Then stir in all ingredients together until smooth and consistent, then sprinkle with sea salt and store in refrigerator for at least one hour before cutting into squares.

Optional: To take this recipe even further, melt together some coconut oil and organic chocolate chips, then drizzle that mixture over the nutter butter! Nutter butter gains!

Nutrition Facts

1 Bar (70g) – Servings per Batch: 6
• Calories 372
• Fat 22.1g
• Protein 14.9g
• Carb 28.7g

This recipe was featured on Episode 25 of the Wise Eats Podcast, where we exposed natural flavors! What they are, what’s in them, and if they’re safe to eat! To watch the complete episode, go to Wise-Eats.com/Episode25

#WiseEats #HealthyProteinBar #PeanutButter #Kirkland #CoconutOil
#NutterButter #NutterButterBars #HealthyNutterButter #Homemade #ProteinBar
#ProteinBars #LocalHoney #RawHoney #MakeWiseChoices #ChiaSeed
#OatBran #HealthySnack #healthyingredients #organic #Natural
#ambitiouskitchen #naturalflavors #fitness #healthyfood #energybar

In Episode 25, we exposed natural flavors! What they are, what’s in them, and if they’re safe to eat! Here’s the blooper reel from this episode. Clearly, I’m not a “one take” kinda guy, LOL. To watch the complete episode, go to Wise-Eats.com/Episode25

While it’s possible that some natural flavors are perfectly safe and good for you, there’s no way to know for sure. There could be as many as 100 barely-regulated, “generally safe”, hidden ingredients in a single natural flavor. The only way to protect yourself completely is to stay away from natural flavors and choose organic whenever possible. In general, avoid processed foods and stick with fresh, whole, real foods. Only buy products from companies you trust and with ingredient lists you understand. For many of the items in your kitchen, there are flavor-free alternatives you can buy, such as plain oatmeal, then you can add your own sweeteners and spices. With the lack of transparency in our food supply, maintaining control of the things you put in your body is always a wise choice.

Movie Clips Used

What Are 'Natural Flavors'? https://www.youtube.com/watch?v=KlhXwR5-yU4&t=105s

What Are Natural Flavors And Why Are They In Everything At The Grocery Store?! https://www.youtube.com/watch?v=Hm0qJ7lfaqo

Good Health: 'Natural flavors' not so natural https://www.youtube.com/watch?v=Mg270lk1PYs

@flavcity @WCCO

#NaturalFlavors #wiseeats #episode25 #fitnesscomedy #podcast
#NaturalFlavoring #blooperreel #outtakes #funny #bloopers
#ArtificialFlavors #HiddenIngredients #RealFood #MakeWiseChoices #wcco
#flavoring #food #healthyingredients #organic #Natural
#flavcity #bobbyparrish #itsnatural #blooper #foodregulation

In Episode 24 of the YouTube Show/Podcast, we shared 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!

Wise-Eats.com/Episode24 for the full episode, show notes, Youtube video, and more!

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

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!

If you were inspired or entertained in any way by this episode, please leave a comment on the YouTube video, like the video, subscribe to the channel, or leave a review on iTunes. All those things help the show grow and reach more people.

Thanks for watching, reading and listening. Take care, have a great day, and make wise choices!

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

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode23
1) We didn't actually declare independence from Great Britain on the 4th of July. The official vote took place on July 2nd, 1776. The Declaration was published in papers two days later on July 4. And it took another 100 years before the day was deemed a federal holiday in 1870 (Hocking.edu).

2) The very first Independence Day celebration took place in Philadelphia on July 8, 1776 (ACEI Global).

3) Originally, Benjamin Franklin proposed the turkey as our national bird but was overruled by John Adams and Thomas Jefferson, who recommended the bald eagle (ACEI Global).

4) Three US presidents have died on July 4 — John Adams, Thomas Jefferson, and James Monroe. In a bizarre twist of fate, Adams and Jefferson both died on July 4, 1826, the fiftieth anniversary of the country they helped found (Business Insider).

5) The U.S. Census Bureau estimates that there were only about 2.5 million people living in America in 1776 when the Declaration of Independence was signed. That number has grown to an estimated 358 million as of July 1, 2019 (Census.gov).

6) Fireworks are an American tradition that date back to 1777 when John Adams, the original signer of the Declaration of Independence, wanted the day to be celebrated with celebrated with pomp, parade, shows, and "Illuminations." According to the American Pyrotechnics Association, Americans spend more than $1 billion on fireworks each year. About 10% of firework displays are set off professionally (Hocking.edu).

7) During the holiday, there are an estimated 15,000 fireworks displays, at least there WERE before COVID. Although pricing varies, most small towns spend anywhere from $8000–$15,000 for a fireworks display, with larger cities going into the millions (Mental Floss).
8) If you’re planning to take part, make sure you’re careful! Fireworks were involved with an estimated 10,000 injuries treated in U.S. hospital emergency rooms in 2019 (CPSC.gov).
9) Now, ya can’t do 4th of July without talking about food and beer! According to the National Sausage and Hot Dog Council, Americans will enjoy 150 million hot dogs over the 4th of July holiday and 7 billion total during the summer season from Memorial Day to Labor Day (Hocking.edu). In 2019, the National Retail Federation predicted Americans would spend around $6.7 billion on food to celebrate the Fourth of July, averaging about $73 per person (Mental Floss).
10) And then there’s the booze. According to the Beer Institute, "more beer is sold on and around the Fourth of July holiday than during any other time throughout the year." Generally, Americans will spend around $1 billion on beer for their Fourth celebrations, and more than $560 million on wine (Mental Floss). On the second anniversary of Independence Day in 1778, American troops were fighting the American Revolutionary War. During this time, George Washington ordered a double ration of rum for American soldiers to celebrate the holiday with. If you’re celebrating the holiday with a tasty beverage, you’re in good company! (Hocking.edu).

Blooper Reel from Episode 23 of the Wise Eats Podcast.

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

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode23

Happy 4th of July! In Episode 23, we shared 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!

Having some fun with Mrs. Wise and doing a shoulder press/firework stunt video. Always fun messing around for the holidays!

• 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

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!

Think quarantine is a good time to give the keto diet a try? Think again. In this podcast clip from Episode 13, I talk about my stance on keto and why you should probably focus your diet attention elsewhere. For the full episode, go to Wise-Eats.com/Episode 13
Carbs are a bad word nowadays because keto is the hotness right now, but I believe healthy active individuals should be eating healthy carbs, period. I love eating carbs and feel amazing when I have them, so that’s my preference.

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

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

See the full episode over at Wise-Eats.com/Episode13
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Join Wise Choice Nation!
Head over to WiseChoiceNation.com and subscribe to my free mailing list. 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.
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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.

Full episode, transcript, and show notes available at Wise-Eats.com/Episode13

Thanks for watching/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
@thedolcediet @brandydolce1
#WiseEats #WiseEatsPodcast #Episode13 #DietPlan #WillyWonka
#thedolcediet #dolcediet #legionath #mikematthews #carbohydrates
#hulkhogan #mikedolce #carbs #faddiets #keto
#ketogenicdiet #ieatcarbs #diettips #highcarbdiet #bestdiet
#highfatdiet #nutritionshow #healthycarbs #macros

Hydration is your best friend when you're sick or when you're trying not to get sick. Drink plenty of water every day. It's fundamental to your well-being! Here’s why:

• Removes toxins
• Reduces fatigue
• Strengthens immune system
• Increases energy
• Enhances metabolism
• Cushions joints
• Fuels muscles
• Clears skin
• Boosts productivity
• Promotes weight loss (Craftwater.co)

Here's a clip from Episode 12 of the Wise Eats Podcast talking about how I came from a Kool-Aid addict to a purified water snob. For the full episode, go to Wise-Eats.com/Episode12

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

When I first wake up, the first thing I do is get hydrated. You can see exactly how I do this in my recipe video, “Always Workin’ Water”, available at Wise-Eats.com/water. Usually, I’ll follow hydration with some black coffee and a fasted walk, core workout, stretch, or foam rolling.

10 years ago, I was 270lbs, eating fast food every single day, and abusing my body with reckless abandon. Today, I’m in the best shape of my life and hoping to inspire others to transform their health, as well. One of the main ways I got here was by completely changing my diet and philosophy surrounding food, which is exactly what I shared on Episode 12 of the podcast.

See the full episode over at Wise-Eats.com/Episode12

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Join Wise Choice Nation!

Head over to WiseChoiceNation.com and subscribe to my free mailing list. 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.

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In Part 1 of the Diet Plan (Wise Eats Podcast 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. 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

Full episode, transcript, and show notes available at Wise-Eats.com/Episode12

Thanks for watching/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
@berkey_filters @koolaid @hiceelicious

#WiseEats #MakeWiseChoices #podcastclips #wiseeatsclips #berkey
#wiseeatspodcast #wiseup #berkey_filters #wisechoices #wisechoicenation
#hydration #stayhydrated #koolaid #hiceelicious #purifiedwater
#healthywater #healthylifestyle #fattofit #fitnesspodcast #gethealthy
#fitness #reverseosmosis #weswisefitness #rowater #wiseeatsdietplan

In March of this year, I got sick for about 12 total days. I’m not sure if it was COVID-19, but I shared all of my symptoms and experience in this segment of Episode 21. For the full episode, go to Wise-Eats.com.

See the full episode at Wise-Eats.com/Episode21
Please like, subscribe, and share! Thanks for watching and make wise choices!

10 Tips to Boost Your Physical & Mental Health During the COVID-19 Crisis
Wise-Eats.com/COVIDTIPS

Podcast Webpage: Wise-Eats.com/Podcast
Contact Us: Wise-Eats.com/Contact
Instagram: @weswisefitness
E-Mail: wiseeatspodcast@gmail.com
Facebook: Facebook.com/wiseeatspodcast
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My Full Experience with COVID-19 So Far and Possible Symptoms
Wise-Eats.com/COVID19

Back in October 2019, I got really sick. I mean REALLY sick. It started a few hours before bed. My wife and I were relaxing and I just started feeling off. It came on pretty suddenly, but I didn’t think much of it. A few hours later, I woke up in a puddle of my own sweat and felt so freezing cold that it was near impossible to fall back asleep. I was up every hour on the hour with freezing cold sweats, severe nausea, and completely miserable.

I called into work that day for the first time in over six years. And then I was sick for the next 9 days.
Luckily, the symptoms got much better in days 2-9, but it was easily one of the worst illnesses I’ve ever been through in my life.

Fast forward to today, 6 months later. COVID-19 has exploded. People are sick, people are dying, and millions are out of work. It was deemed a pandemic on March 11, but rumors are flying that this virus was around long before officials would have us believe.

So, it makes me wonder, what exactly did I have back in October?

As much as I would love to know, I probably never will. But guess what? In March of this year, I got sick AGAIN.

Was it Coronavirus? I think it may have been, but can’t say for sure. So, why don’t you be the judge? Here is the breakdown of my symptoms:

Day 1 - Wednesday, March 18th: Woke up with an elevated pulse, nausea, fever of 101, cough, headache, and generally sore and achy everywhere. It got progressively worse throughout the day. By nighttime, I was fully drained and in pretty rough shape.

Day 2 - Thursday, March 19th: Symptoms were much better, but I still had a fever. At that point I called my doctor to be safe. He advised that they were not testing in mild cases (I’m 36 years old and healthy) and told me to stay on 14-day isolation. He said as long as my symptoms did not get worse, the virus would pass.

Day 3 - Friday, March 20th: Felt really good and no more fever. Stayed physically active with walking, foam rolling.

Day 4 - Saturday, March 21th: Still feeling good, about 85%. Felt so good, in fact, that I got back to weight lifting after taking a few days off. Big mistake.

Day 5 - Sunday, March 22nd: Still feeling good, but I could tell that my body was just off. I was feeling better but by no means 100%. Weight lifted again today too because I just couldn’t help myself.

Day 6 - Monday, March 23rd: Suffered a major regression. Back to being fully sick. Had fever chills but no fever, but had a brand-new symptom: no sense of smell or taste. And that lasted for about 4 days, which was a total bummer. Intense headache also.

Day 7 - Tuesday, March 24th: Feeling better but still headache, body aching, sense of smell/taste still gone.

Day 8 - Wednesday, March 25th: Symptoms at this point were very mild, but after a full week of being sick, I wasn’t taking any chances. Resting my body fully, not lifting weights, but staying active with walking, stretching, etc.

From Day 9 on, symptoms were extremely mild, aside from the lost sense of taste.

Day 13 - Monday, March 30th: Finally feeling 100%!

Overall, the sickness was pretty rough, but nothing worse than a bad cold or mild flu. I only had a fever for the first two days. I was never out of it to the point where I couldn’t live my normal life or work from home. The full body aching, headaches and lost sense of taste were the worst symptoms. If what I had was COVID-19, I can say anecdotally that it sucks, but it’s really nothing to worry about.

That said, my heart goes out to all of the people who are suffering more severely from this crisis. I hope that sharing my experience can in some way benefit anyone out there who is nervous that they may get sick or have some idea of what to expect if they do. Regardless if we are sick or not, we should ALL do our part to stop the spread of this virus and hopefully this will all be over very soon.
COVID-19 has affected us all - whether it’s our health, jobs, businesses, or personal relationships, but I know 100% that WE WILL GET THROUGH THIS. So, hang in there everybody, this storm will pass. HOPE can spread faster than FEAR as long as we all keep supporting one another. So, be good to yourself and be good to others. Thanks for watching and make wise choices!!

I had my last alcoholic drink on January 11, 2020. In this segment of Episode 21, I talk about why and also outlined my experience with COVID-19 so far. For the full episode, go to Wise-Eats.com.

See the full episode at Wise-Eats.com/Episode21
Podcast Webpage: Wise-Eats.com/Podcast
Contact Us: Wise-Eats.com/Contact
Instagram: @weswisefitness
E-Mail: wiseeatspodcast@gmail.com
Facebook: Facebook.com/wiseeatspodcast
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Alcohol and me used to be best friends. I mean, we were REAL tight. Letting go of this relationship has been a lifelong struggle, but recently, I got the wake up call I needed. In late 2019, I read Allen Carr’s How to Stop Drinking Without Willpower and it has completely changed my attitude towards drinking. I now view alcohol as nothing more than a poison that offers no physical benefit and only serves to limit my progress, both physically and mentally. I know, BORING WES!

The truth is, I had been looking for a good excuse to quit drinking for a long time. After reading this book, I decided to quit on January 11th, 2020, and haven’t had a sip since. I don’t know if I’ll ever have another drink of alcohol in my life at this point. Sure, I’ve missed my craft beer here and there, but I also love the empowering feeling of knowing that alcohol doesn’t have any sort of control over me anymore. And I’m sure it helped me get through my “illness” less painfully.

Alcohol can work against you in so many ways:

• Increases depression
• Increases fatigue
• Creates feelings of worthlessness
• Increases sluggishness
• Depletes your body of vital nutrients
• Increases dehydration
• Compromises your immune system
• Seriously reacts with medications (Bustle.com)

It would be really easy under the COVID-19 circumstances to succumb to stress and uncertainty and just drink the pain away. And if that’s your medicine, I get it, because I’ve been there, MANY TIMES. Rest, relaxation, and cocktails, baby! But today, I just think different about it. Why would I compound the current situation by poisoning myself? Sure, it might be fun for a few hours, but I refuse to let my guard down, especially in a time of crisis. I need to be prepared for whatever this pandemic is going to throw at me, because it’s coming, and I will be READY for it.
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Head over to WesFitness.com and subscribe to my free mailing list. 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.

Ready for a laugh? Here is the blooper reel from Episode 21. Had a lot of fun putting it together. Hopefully, it brings a smile to your day!

In Episode 21, I discussed my experience with COVID-19 so far and shared 10 tips for improving your physical and mental health during a time of crisis.

See the full episode at Wise-Eats.com/Episode21
Podcast Webpage: Wise-Eats.com/Podcast
Contact Us: Wise-Eats.com/Contact
Instagram: @weswisefitness
E-Mail: wiseeatspodcast@gmail.com
Facebook: Facebook.com/wiseeatspodcast
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In March of this year, I got sick for about 12 total days. I’m not sure if it was COVID-19, but I shared all of my symptoms and experience over at Wise-Eats.com/COVID19. Now that I’m 100% recovered, I’d like to share the methods I used to manage the sickness as effectively as possible. 12 days is a long time to be sick, but for the most part, my symptoms were very mild. I fully believe that had I not done these 10 things, the virus would’ve been far more severe.

1. Get Adequate Sleep – I got at least 8-10 hours whenever possible. Your body does all of its repairing during sleep. This is crucial for overall health and performance, not just when you’re sick. Here are some quick benefits of sleep:

2. Exercise

3. Drink Plenty of Water – I drank a ton of water, tea, and coffee. Hydration is your best friend 365 days a year, but especially when you’re sick. Here’s why:

• Removes toxins
• Reduces fatigue
• Strengthens immune system
• Increases energy
• Enhances metabolism
• Cushions joints
• Fuels muscles
• Clears skin
• Boosts productivity
• Promotes weight loss (Craftwater.co)

4. Use Hot Baths & Essential Oils – This was a recommendation from my wife, since I normally don’t do hot baths at home, and boy was it a gamechanger! She also added Epsom salt and lavender (a loving spouse is another excellent cure for crisis, by the way!).

In addition to hot baths, my wife is also big into essential oils. Twice a day, she made me drink a cocktail of OnGuard and water. Then, at random points in the day, she would rub an immune builder behind my ears consisting of oregano, lemon, melaleuca, and OnGuard. Hard to say how much these helped, but they didn’t seem to hurt any! In general, these oils often work wonders depending on the ailment.

5. Eat a Healthy Diet - Of course, one of the best things you can do to fight this virus is to put only healthy things in your body. Stick with real foods in wide variety. There may not be any toilet paper on the shelves, but there’s plenty of kale! 95% of the time, I didn’t eat anything that wasn’t on the Wise Eats Approved Foods List. You can get a copy of that by subscribing to my free newsletter at WiseChoiceNation.com

Being healthy simply makes everything you do in life easier. No matter how tough things get, at least you have physical health on your side. When you’re unhealthy, it turns every small problem into a much larger one. Just like having an emergency fund is a financial cushion during times like this, good health is like added insurance against stress, depression, negativity, and uncertainty.

6. Take Supplements – Here are the supplements I DID take:

• Whole foods. Real food and lots of green smoothies, as always. Spirulina, kale, whey protein isolate, frozen fruit, avocado, spinach, moringa, psyllium Husk, cinnamon, and stevia for sweetener are some of my favorite ingredients.
• Vitamin D. Sun is at a premium in Michigan, so I supplement with vitamin D. The only problem with adding vitamins is that if you haven’t been tested to know what your body needs, taking vitamins is a bit of a crap shoot. But I personally take Vitamin D to just to be on the safe side. Proceed with caution and consult your doctor!
• Creatine. Powerful benefits for both athletic performance and health. Supports muscle energy and growth, reduces fatigue, improves brain function and exercise performance (Healthline.com). Because once we get better, it’s time to BRING IT in the gym!
• Fish oil.
• Magnesium. Good for bone health, cardiovascular health, headaches, anxiety. Magnesium plays a role in over 300 enzyme reactions in the human body! Improves muscle and nerve function, regulates blood pressure, and supports the immune system (MedicalNewsToday.com)

7. Avoid Alcohol - I know, BORING WES!

8. Continue to Learn – Stimulate your mind wherever possible. Meditate. Learn a new skill. Listen to podcasts. Watch YouTube videos about subjects you’re interested in. Maybe read an interesting article you found online (hint hint!).

9. Start Each Day with Gratitude

10. Stay Positive
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Head over to WesFitness.com and subscribe to my free mailing list. 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.

There's no room for fear and negativity when you start from a place of gratitude. In this segment of Episode 21, I talk about why and also outlined my experience with COVID-19 so far. For the full episode, go to Wise-Eats.com.

See the full episode at Wise-Eats.com/Episode21

Please like, subscribe, and share! Thanks for watching and make wise choices!

10 Tips to Boost Your Physical & Mental Health During the COVID-19 Crisis
Wise-Eats.com/COVIDTIPS

My Full Experience with COVID-19 So Far and Possible Symptoms
Wise-Eats.com/COVID19

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

Start Each Day with Gratitude. I have not stopped my daily habit of journaling and listing things I’m grateful for. Every single day, I’m writing and tracking goals I want to accomplish and reminding myself of all the great things I have in my life. There’s no room for negativity and fear when you start from a place of gratitude, so I highly recommend journaling if it’s not something you’re currently doing.

Stay Positive. Positivity is some of the best medicine you can take. Don’t get caught up in the COVID-19 hysteria. Be realistic about the situation and stay prepared, but don’t panic. I’m not emptying my 401K, doomsday prepping, or raiding the grocery stores. I’m staying calm, hopeful, and optimistic.

Part of the reason everyone is so panicked right now is because they’re too busy listening to their social media feed. Stop listening to your sister-in-law’s baby cousin Tracy (movie reference, anyone?) on Instagram and arm yourself with FACTS. Listen to positive people who are experts in their field. I’m following people like Dave Ramsey and Ken Coleman (Rachel Hollis for my wife) and other highly encouraging experts in their fields. Surround yourself with optimistic individuals because hope and positivity are what will get us through this thing.

To see the rest of my 10 tips to help you get through this crisis and any future crisis you may encounter, go to Wise-Eats.com. This is a unique threat we face, but we have overcome far worse in the past. World wars, terrorism, economic collapse. We’re fighting a war against invisible enemies – not just this disease itself but also misinformation, fear, and uncertainty. But we will overcome it because THAT’S WHAT WE DO. We’re all in this together. We must continue to have hope and do our part in this battle. So, treat your body well, stay positive, be good to others, and come out of this stronger than ever before. Thanks for watching and make wise choices!

Let's face it. We could all use a good laugh right now. I don't know if this video will do it, but I tried my best. Hang in there people we will get through this!

Check out this blooper reel from Episode 12 of the Wise Eats Podcast! See the full episode over at Wise-Eats.com/Episode12

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Join Wise Choice Nation!

Head over to WiseChoiceNation.com and subscribe to my free mailing list. 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.
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In Part 1 of the Diet Plan (Wise Eats Podcast 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. 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

Full episode, transcript, and show notes available at Wise-Eats.com/Episode12

Thanks for watching/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

#WiseEats #MakeWiseChoices #podcastclips #wiseeatsclips #fatguyfiles
#wiseeatspodcast #wiseup #healthylifestyle #wisechoices #diettips
#lifestylechange #fattofit #weightloss #fatloss #fitnesstips
#dietplan #dietplanpart1 #episode12 #fitnesspodcast #funny
#fitnesscomedy #outtakes #bloopers #blooperreel #fitness

One of the best ways to fight sickness and disease is through healthy diet. It might be the most important thing you can do to protect your well-being.

I used to be addicted to junk food and rarely ate anything healthy. Today, I’m addicted to healthy living and want to let everyone know that if I can do it, you can do it too. See the full episode over at Wise-Eats.com/Episode12
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So, what kinds of real food do we want to consume? Starting with the most important, it’s vegetables in all forms, especially green leafy ones. There are literally an endless amount of benefits for eating green vegetables, like fat loss and disease prevention, but they basically turbo charge your existence. For most of my life, I rarely ate vegetables outside of an iceberg lettuce salad. Today, I have smoothies, salads and stir fries made with all kinds of greens like kale, spinach, and broccoli. Any way I can think of to add vegetables to my diet, I do it, and the health benefits are dramatic!

Just try a google search on any way to improve your health and fitness, whether it be getting better sleep, preventing cancer, fighting disease, becoming stronger, or feeling energized, and eating vegetables is going to be very high on the list of ways to accomplish these things. It simply helps with so many different areas of life. It took a long time for me to get used to it, but now I have them with nearly every single meal and can’t live without them. I know if my junk-food addicted self can grow to love vegetables, ANYONE can.
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Join Wise Choice Nation!

Head over to WiseChoiceNation.com and subscribe to my free mailing list. 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.
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In Part 1 of the Diet Plan (Wise Eats Podcast 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. 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

Full episode, transcript, and show notes available at Wise-Eats.com/Episode12

Thanks for watching/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

@alfredyankovic

#WiseEats #MakeWiseChoices #podcastclips #wiseeatsclips #weirdalfat
#wiseeatspodcast #wiseup #weirdal #wisechoices #wisechoicenation
#kalechips #kale #salads #vegetables #healthyliving
#junkfoodaddiction #healthylifestyle #fattofit #fitnesspodcast #gethealthy
#fitness #realfood #weswisefitness #dingdong #wiseeatsdietplan

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

Here are some quick diet tips to start impacting your health TODAY:

7 QUICK DIET TIPS

1) DON’T OVERHAUL YOUR DIET. Add one thing in or take one thing out. Pop, fast food. Add in veggies, drink more water. Keep it simple at first. Don’t have to change everything at once, just gotta start somewhere.

2) STAY HYDRATED. Most overeating comes when you’re dehydrated or bored. Keep drinking water and stay active. Go for walks between meals and don’t hang around the kitchen.

3) COUNT CALORIES/KEEP A DIET JOURNAL. Can’t recommend this enough. If I were to train any one person today that would be the first thing I would tell them to do. How can you know where you’re going if you don’t even know where you are currently?

4) AVOID BUYING FOODS YOU TEND TO OVEREAT. Peanut butter, dates, popcorn, other snacks. Even greek yogurt!

5) VISUALIZE YOUR FITNESS GOALS. Is this food going to bring to closer to or further away?

6) FIND SOME CONSISTENCY. With diet you have to find consistency somewhere in your life. My diet is pretty clean most days of the week. It can’t be a little bit of this today and a little bit of that tomorrow. You need to have a period of time when you’re only eating real food, otherwise you’ll never achieve any sort of consistency with your diet.

7) IT’S NEVER TOO LATE TO GET STARTED. It took me until age 25 to finally wise up and get serious about my health. My Dad was stricken with diabetes and had a leg amputated before he decided to quit drinking, quit smoking, and start eating healthy. At age 55, he lost 60lbs and cured his diabetes. Work with another guy near retirement age who’s just now starting to work out and get in shape. Riding his bike, lifting light weights, and taking charge of his health. Change is possible no matter what your age, weight, or fitness level. Sooner or later, your health is going to become your #1 priority, so why not start today before it’s too late?
See the full episode over at Wise-Eats.com/Episode13
---
Join Wise Choice Nation!
Head over to WiseChoiceNation.com and subscribe to my free mailing list. 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.
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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.

Full episode, transcript, and show notes available at Wise-Eats.com/Episode13

Thanks for watching/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

@thedolcediet @brandydolce1

#WiseEats #WiseEatsPodcast #Episode13 #DietPlan #WillyWonka
#thedolcediet #dolcediet #legionath #mikematthews #postmalone
#hulkhogan #mikedolce #nakedprotein #wheyisolate #keto
#ketogenicdiet #ieatcarbs #diettips #bestprotein #bloopers
#fitnesscomedy #nutritionshow #jimmyfallon #macros

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

10 years ago, I was 270lbs, eating fast food every single day, and abusing my body with reckless abandon. Today, I’m in the best shape of my life and hoping to inspire others to transform their health, as well. One of the main ways I got here was by completely changing my diet and philosophy surrounding food, which is exactly what I shared on Episode 12 of the podcast.

See the full episode over at Wise-Eats.com/Episode12

---

Join Wise Choice Nation!

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

-----

In Part 1 of the Diet Plan (Wise Eats Podcast 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. 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

Full episode, transcript, and show notes available at Wise-Eats.com/Episode12

Thanks for watching/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

@alfredyankovic @intenseworkout

#WiseEats #MakeWiseChoices #podcastclips #wiseeatsclips #weirdalfat
#wiseeatspodcast #wiseup #weirdal #wisechoices #wisechoicenation
#dietchange #intenseworkout #intense-workout #healthyhabits #healthyliving
#fitnessarticle #healthylifestyle #fattofit #fitnesspodcast #gethealthy
#fitness #changeyourbody #weswisefitness #propernutrition #wiseeatsdietplan

Fitness is a Marathon, Not a Sprint

Optimizing your health is a lifelong journey. Focus on constant improvement and measurable results. One rep higher than your last workout. 10 seconds faster or 1 mile longer than before. Keep showing up and get at least 1% better than you were before every time. Small deposits in your physical bank account now add up to huge dividends later. Stay committed, keep making progress, and you will see results in time.

Clip from Wise Eats Podcast Episode 8 : 10 Fat Loss Tips, Six-Week Weight Cut
See the full episode at Wise-Eats.com/Episode8

Blooper reel from Episode 18. Plenty of hilarity from our first ever podcast interview. Hope you enjoy! Merry Christmas.

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

See the full episode over at Wise-Eats.com/Episode12

---

Join Wise Choice Nation!

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

-----

In Part 1 of the Diet Plan (Wise Eats Podcast 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. 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

Full episode, transcript, and show notes available at Wise-Eats.com/Episode12

Thanks for watching/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

#WiseEats #MakeWiseChoices #podcastclips #wiseeatsclips #wiseeatspodcast
#wiseup #wisechoices #wisechoicenation #healthyliving #healthylifestyle
#dietphilosophy #wiseeatsdietplan #realfood #fundamentals #optimization

#gethealthy #fitness #episode12 #weswisefitness #junkfood
#healthyfuel #attitude #mindfulness #mentalclarity #fitnesspodcast

Making wise choices starts with grocery shopping. Here are some tips on how I grocery shop for healthy, energizing, REAL food. See the full episode over at Wise-Eats.com/Episode12

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

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

---

Join Wise Choice Nation!

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

-----

In Part 1 of the Diet Plan (Wise Eats Podcast 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. 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

Full episode, transcript, and show notes available at Wise-Eats.com/Episode12

Thanks for watching/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

@thedolcediet @brandydolce1 @traderjoes @costco @amazon

#WiseEats #MakeWiseChoices #podcastclips #wiseeatsclips #wiseeatspodcast
#wiseup #wisechoices #wisechoicenation #healthyliving #healthylifestyle
#MikeDolce #thedolcediet #farmersmarkets #localmarkets #mountclemensfarmersmarkets

#gethealthy #fitness #realfood #weswisefitness #wiseeatsdietplan
#costco #traderjoes #amazon #groceryshopping #fitnesspodcast

In Episode 12, I touched on the importance of eliminating fast food from your diet if you want to get healthy and improve your body. Ditch the Taco Bell, Burger King, and McDonald’s. I can already hear the 2009 version of myself cringing at the thought of eliminating fast food, but, it happened. I went from having fast food pretty much every day for most of my life to barely touching the stuff. These days, it doesn’t even register to me as food. Of course, the idea of fast food sounds pretty good when I REALLY think about it, but then I just have my normal, delicious, healthy food that I prepared ahead of time and forget all about it. It’s simply not worth it to poison myself when I know the negative effects it will have on my mood, energy levels, and focus. Of course, I do eat out from time to time or for special occasions, but almost never fast food, it really is the worst of the worst. It’s usually some combination of refined flour, high fructose corn syrup, artificial flavor and colors, trans fats, salt, genetically modified toxins, petroleum products, cow feces, and antibiotics. Your body doesn’t even recognize these foods as fuel, so instead of digesting them, it stores them away as excess body fat. I cringe when I think that I’ve lived more than 2/3 of my life eating these types of foods on a regular basis. These days, my cheat meals consist of home cooked food or a dinner out with my wife, where I’ll fully enjoy myself for one meal then get right back to normal eating afterward.

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

10 years ago, I was 270lbs, addicted to fast food, eating it every single day, and abusing my body with reckless abandon. Today, I’m in the best shape of my life and hoping to inspire others to transform their health. One of the main ways I got here was by completely changing my diet and philosophy surrounding food, which is exactly what I shared on Episode 12 of the podcast.
See the full episode over at Wise-Eats.com/Episode12

---

Join Wise Choice Nation!

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

-----

In Part 1 of the Diet Plan (Wise Eats Podcast 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. 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

Full episode, transcript, and show notes available at Wise-Eats.com/Episode12

Thanks for watching/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

@alfredyankovic

#WiseEats #MakeWiseChoices #podcastclips #wiseeatsclips #weirdalfat #wiseeatspodcast #wiseup #weirdal #wisechoices #wisechoicenation #fastfood #fastfoodingredients #fastfoodaddiction #healthyhabits #healthyliving #foodprep #healthylifestyle #fattofit #fitnesspodcast #gethealthy #fitness #tacobell #weswisefitness #mcdonalds #wiseeatsdietplan

Join my free mailing list and instantly receive a free gift that could change your health forever. See the full episode over at Wise-Eats.com/Episode12
---
Join Wise Choice Nation!
Head over to WiseChoiceNation.com and subscribe to my free mailing list. When you do, you’ll immediately receive a welcome e-mail containing the full list of Wise Eats Approved Foods, Drinks, and Supplements. Building your diet based on these real foods will help you lose weight, build muscle, increase energy, fight depression, prevent disease, and feel amazing.
-----
In Part 1 of the Diet Plan (Wise Eats Podcast 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. 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
Full episode, transcript, and show notes available at Wise-Eats.com/Episode12

Thanks for watching/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
@alfredyankovic @joerogan
#WiseEats #MakeWiseChoices #podcastclips #wiseeatsclips #weirdalfat
#wiseeatspodcast #wiseup #weirdal #wisechoices #wisechoicenation
#approvedfoods #grocerylist #supplements #healthyhabits #healthyliving
#improvehealth #healthylifestyle #fattofit #fitnesspodcast #gethealthy
#fitness #newsletter #weswisefitness #subscribe #wiseeatsdietplan

Mental Health Tip: Eliminating Use of Cell Phone First Thing in Morning

I’m addicted to my phone just like everyone else, but have eliminated use of it first thing in the morning. Normally, I’d shut off my alarm, turn on a podcast, and go about my morning. Now, I’m turning off the alarm and getting right into my morning routine of hydration, foam rolling, breathing, and journaling. Not until all of those things are done do I pick up the phone and set about someone else’s agenda. I’m also consciously putting it away at dinner time so I can enjoy that time with my wife. Control the phone…don’t let it control you!

What are YOUR healthy cell phone habits? Comment and let me know!

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

Full episode, transcript, and show notes available at Wise-Eats.com/Episode11

Thanks for watching/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

#WiseEats #MakeWiseChoices #podcastclips #wiseeatsclips #fatguyfiles
#wiseeatspodcast #wiseup #healthylifestyle #wisechoices #diettips
#lifestylechange #morningroutine #newagenda #fatloss #fitnesstips
#phonehabits #newhabits #fattofit #cellularfatigue #cellphoneaddiction
#phoneaddiction #phoneradiation #digitalfitness #cellphone #digitaloverdose

Full episode available at Wise-Eats.com/Episode11

In a special 4th of July Recap Edition of Wise Eats, we took a look back at my exact diet from 4th of July, 2009 and compared it to 4th of July 2019. Here’s a clip from the episode.

Throughout high school and into my mid-twenties, I did very little to take care of my body and mind. I used to not even care whether I lived or died. I drank, smoked, and partied every day with no thought toward my future. Now, I want to live forever and feel amazing because every day is precious. Health and fitness have transformed my life completely. Exercise is something I can’t live without and I want to help others achieve that same mindset. Thanks to my lifestyle, I’m more positive, motivated, and happier than I’ve ever been my whole life.

I find extra motivation to be at my best when I think of all the special people in my life that didn’t get a chance to realize their potential. I’ve lost a lot of loved ones over the years that didn’t get to live their full life. My brother Jason passed when he was 18, Mom died in her early 30’s, my girlfriend Julie at age 26, my other brother John at 43, and many other friends/family far too young. For all those I’ve loved and lost, I owe them to live the best life I can because they didn’t get to.

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.

For more info on how I turned things around, head over to Wise-Eats.com/MyStory or check out Episodes 1 and 2 of the podcast.
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

Full episode, transcript, and show notes available at Wise-Eats.com/Episode11

Thanks for watching/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

#WiseEats #MakeWiseChoices #podcastclips #wiseeatsclips #fatguyfiles
#wiseeatspodcast #wiseup #healthylifestyle #wisechoices #diettips
#lifestylechange #overcomingloss #weightloss #fatloss #fitnesstips
#dailyroutine #caloriecounting #fattofit #fitnesspodcast #lovedones
#rip #tddh #thisdayinhistory #thisdayindiethistory #fitness

In a special 4th of July Recap Edition of Wise Eats, we took a look back at my exact diet from 4th of July, 2009 and compared 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

Here’s a clip from the episode.

Some people may find diet talk boring, but personally I find it fascinating. I’m always excited to pick up on a new food prep tactic or another healthy ingredient to add to my kitchen. I’ve heard many experts talk about the things people should do to live their best lives, but not exactly what they do personally, so I wanted to create something unique that dives into my exact routine. I’m sharing my exact diet/lifestyle from the time I was 90lbs overweight, extremely unhealthy, and needing change, to today’s routine where I’m in excellent physical shape and feeling amazing. Sharing this info will hopefully give someone a blueprint to follow or at least a tip or two to take away from it.
I’m far from perfect, but want to tell you exactly what I’m doing to stay in shape so it’s all out in the open for you. I’m not an athlete or even the buffest dude ever. I’m just a normal guy who has been at the bottom of the mountain and wants you to know that fitness is attainable for anyone.
It’s important for me to put this out there because 10 years ago I was that guy who was hungover almost every day, sleepwalking my way through life. My performance at work suffered, I dropped out of college, and wasn’t doing anything productive with my time. I was unmotivated, unhappy, and my lifestyle was handicapping all areas of my life. But, I turned it all around through diet and exercise. If I can do it, you can too!
For more info on how I turned things around, head over to Wise-Eats.com/MyStory or check out Episodes 1 and 2 of the podcast.
Full episode, transcript, and show notes available at Wise-Eats.com/Episode11
Thanks for watching/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
@joerogan
#WiseEats #MakeWiseChoices #podcastclips #wiseeatsclips #fatguyfiles
#wiseeatspodcast #wiseup #healthylifestyle #joerogan #diettips
#lifestylechange #dietjournal #weightloss #fatloss #fitnesstips
#dailyroutine #caloriecounting #fattofit #fitnesspodcast #wisechoices
#fireworks #tddh #thisdayinhistory #thisdayindiethistory #fitness

Here’s a rant from Episode 11 on why I’m addicted to being fit and healthy. See the full episode over at Wise-Eats.com/Episode11

Simple Principles:

• Eat Real Food
• Drink Purified Water
• Get Plenty of Sleep
• Move Your Body
• Stop Poisoning Yourself

These are the simple things that get in the way of us being able to achieve our potential. Well, it’s time to change all of that and Wise Eats is here to help you do just that. Hit the subscribe button and never miss out on the next video!
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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

Full episode, transcript, and show notes available at Wise-Eats.com/Episode11

Thanks for watching/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

#WiseEats #MakeWiseChoices #podcastclips #wiseeatsclips #fatguyfiles #wiseeatspodcast #wiseup #makinggains #wisechoices #recovery #progressing #hydration #sleep #healthhabits #machoman #davechappelle #healthylifestyle #fattofit #fitnesspodcast #workouthigh #heavylifting #liftingweights #addictedtofitness #addiction #fitnessaddict

Blooper Reel from Episode 11. This show is a complete disaster behind the scenes. Maybe the final product, too. 😊

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

Full episode, transcript, and show notes available at Wise-Eats.com/Episode11

Thanks for watching/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
#WiseEats #MakeWiseChoices #podcastclips #wiseeatsclips #fatguyfiles
#wiseeatspodcast #wiseup #healthylifestyle #wisechoices #diettips
#lifestylechange #overcomingloss #weightloss #fatloss #fitnesstips
#dailyroutine #caloriecounting #fattofit #fitnesspodcast #lovedones
#rip #outtakes #bloopers #blooperreel #fitness