Wise Eats | Recipes for Fitness. Recipes for Life‪.‬ Wesley Wise: Former Fat Guy and Fitness Enthusiast

Ho ho ho, wise guys and gals! In this special Christmas edition of the podcast, we’re dishing up another enlightening segment of This Day in Diet History, where I break down my poor diet from Christmas Eve 2009 and compare with today. We’re talking about the types of foods you should be eating and avoiding to get in shape and optimize your health! We’re also sharing a delicious, healthy chocolate chip cookie recipe that Santa is sure to love! All that along with plenty of Christmas spirit and much more in Episode 36!
 
For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode36
 
Episode Timestamps
Wise-Eats.com/Episode36 for the show notes, YouTube video, and more! (0:00) Merry Christmas! Fasted walking daily for fat loss (0:10) Waking up every day with incredible energy instead of hitting the snooze over and over (0:50) My health transformation from 2009 to 2020 (1:00) Baby Wise update! (2:00) This Day in Diet History: Comparing my Christmas Eve 2009 diet to today (3:15) The strategy I used to lose 90lbs in 2009 and why it was wrong! (3:15) Counting calories vs counting nutrients (3:15) 2009 Breakfast: Eggs, Toast, Banana (4:00) Eggs: What to buy and what to avoid (4:00) Factory farming and chicken’s diet (4:30) Eggs: Pasture-raised vs organic (5:00) Enriched Wheat Flour vs Ezekiel Bread (5:20) Bananas (6:00) Lunch: Lasagna – Why it’s bad and what I would have now (6:30) Conventional dairy and why to avoid it! (7:00) Dinner: Crab rangoons and why to avoid Chinese food (7:20) What I have today instead of Chinese food (8:00) Binging on alcohol in 2009 and why I avoid alcohol now (8:15) Avoiding poison and staying productive during the holiday (9:30) Check out my complete 2009 diet journal entry at Wise-Eats.com/Episode36 (10:30) Recipe of the Week: Almond Flour Chocolate Chip Cookies (11:15) Coconut sugar vs regular sugar (13:20) Monk fruit/erythritol powder, Almond Flour, Coconut Oil, Kerrygold Butter from Costco (13:40) Bake Believe Chocolate Chips from Costco (14:30) Check out the full recipe, nutrition facts, and health benefits at Wise-Eats.com/Cookies (15:00) Conclusion! Happy holidays everyone (15:00) Please don’t forget to rate, review, like, subscribe, send questions, and comment! Blooper Reel / Outtakes (16:20)  
Website Link: Wise-Eats.com/Episode36 YouTube Video: https://youtu.be/enr8AnxfSq4 Podcast Webpage: Wise-Eats.com/Podcast Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook.com/WiseEatsPodcast  
Recipes Mentioned in This Episode:
Almond Flour Chocolate Chip Cookies: Wise-Eats.com/Cookies Healthy Sweet ‘n Sour Chicken: Wise-Eats.com/SweetSourChicken Complete Recipe List: Wise-Eats.com/Recipes  
Articles/Brands/Products Mentioned in This Episode:
Allen Carr's Quit Drinking Without Willpower Bake Believe Chocolate Chips Kirkland Blanched Almond Flour Kerrygold Grass-Fed Butter Lakanto Monk Fruit Sweetener  
Music Used/Mentioned in This Episode
We Wish You a Merry Christmas by Twin Musicom is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/
Artist: http://www.twinmusicom.org/ Jingle Bells 7 by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/
Artist: http://incompetech.com/ Dance of the Sugar Plum Fairies by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100270
Artist: http://incompetech.com/  
Movie Clips
Bret Hart vs Shawn Michaels from WWE Survivor Series Why CARBS are great for fat loss – gaining muscle - Dolce Summerslam Moments 1991 Bret Hart vs Mr. Perfect A Christmas Story (1983) National Lampoon's Christmas Vacation (1989) BEST PROTEIN SOURCES to Build Muscle & Burn Fat || Not All Are Equal! Xanta Claus Attacks Savio Vega Tales from

In Episode 35, I’m sharing my 10 key takeaways from The Power of Now by Eckhart Tolle, with a little help from my old Spaceballs friends. It’s a spiritual enlightenment edition of the Wise Eats Podcast!
For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode35
 
Episode Timestamps
Wise-Eats.com/Episode35 for the show notes, YouTube video, and more! (0:00) Initial impressions of the book (0:45) Takeaway #1: Live in the present moment (1:15) Takeaway #2: Letting go of the past (1:50) Takeaway #3: Control your feelings about any circumstance (2:40) Takeaway #4: Time is an illusion (3:00) Takeaway #5: Energy trapped in our body becomes negativity, so we must release it (3:30) Takeaway #6: Find Inner Peace (4:15) Takeaway #7: Consider meditation if you haven’t done so already (4:50) Takeaway #8: Focus on gratitude and positivity (5:20) Takeaway #9: Relieve stress through consciousness (5:50) Takeaway #10: Fighting addiction (6:20) Final thoughts (6:50) Blooper Reel / Outtakes (7:30)  
Website Link: Wise-Eats.com/Episode35 YouTube Video: https://youtu.be/5e9JPWAdi9U 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!

In this episode, we’re talking meditation! As part of my New Years’ resolution for 2020, I meditated for at least 5 minutes every single day for two months. I’ll be sharing the results, the benefits of meditation, and my 10-minute meditation routine. All of this and more in Episode 34! Namaste, wise guys and gals!
For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode34
 
Episode Timestamps
Wise-Eats.com/Episode34 for the show notes, YouTube video, and more! (0:00) Sharing the results of my 2-month meditation experience (0:30) Why I decided to start meditating (1:00) Benefits of meditation and did I experience them? (1:20) The Headspace app: My thoughts (2:00) The optimal duration of meditation for me (2:15) Developing the habit of meditation: Working it into my morning routine (2:40) The biggest benefit I gained from meditation: Reduced stress and anxiety (3:20) My incredible stress realization as a result of meditation (4:00) Meditation goes far beyond the few minutes you spend doing it each day (5:00) Another huge benefit: Improved sleep (5:30) The intangible benefits of meditation (6:00) A few quick meditation tips (6:45) Tip #1: Meditate first thing in the morning and before having caffeine, workout, or eating(7:00) Tip #2: Meditate for 20 minutes, if possible (7:15) Tip #3: Limit distractions as much as possible (7:30) The different forms of meditation and explaining restful alertness (7:40) My 10-Minute meditation practice: Time, location, position (8:00) Beginning the meditation with reflection and deep breathing (8:30) Focusing attention on the body (8:50) Total body scanning (9:15) Switching back to the breath and reacting to distractions (9:30) Letting go of focus completely (10:00) Finishing the meditation (10:15) Reflecting on the mediation experience (10:30) Final thoughts on meditation (10:40) Meditation could be the physical and mental health gamechanger that you need to transform your life today! (11:15) BLOOPER REEL (11:45)  
Website Link: Wise-Eats.com/Episode34 YouTube Video: https://youtu.be/E_Zzri3tqsY Audio Only Link:https://traffic.libsyn.com/secure/wiseeats/Episode_34.mp3 Podcast Webpage: Wise-Eats.com/Podcast Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook.com/wiseeatspodcast  
Delicious, Real-Food Recipes: Wise-Eats.com/Recipes
 
Articles/Brands/Products Mentioned in This Episode:
Headspace  
Movie Clips
Joe Rogan Experience #1549 Tom Papa Joe Rogan Experience #1553 Maynard James Keenan The Karate Kid Part II - Breathe In, Breathe Out Scene (2/10) | Movieclips The Mike Dolce Show Beetlejuice (1988) The Following Announcement Season 3, Episode 7: Let’s Get Down, Dog

Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube
 
The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!
 
Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

This is a workout I have loved for years and wanted to share because it’s highly effective, equipment-free, and can be done anywhere, which many people are needing right now in these crazy times.
I never thought I would have six-pack abs, but this workout along with proper diet and weightlifting helped me get there!
In addition to the 15-minute ab routine, there is a 5-minute bonus mobility, stretching, and flexibility drill at the end. If done all the way through, it takes about 20 minutes total and is very challenging. I performed this workout nonstop all the way through for the purposes of the video shoot, so you will see me struggling on many of these exercises!
To follow along with the YouTube video for this workout, go to: Wise-Eats.com/AbShredder
Exercise List
Perform Each Movement for 25 Repetitions
Seated Leg Extensions (00:40) Bicycles Forward (1:20) Bicycles Reverse (1:45) Wrapping Crunches (2:25) Reaching Sit Ups (3:10) Ab Switches (5:00) Hip Thrusts (6:30) Reverse Crunches (8:00) Roll-Up/V-Up Combo (10:50) Oblique V-Up Right Side (11:00) Oblique V-Up Left Side (11:45) Leg Climbs (12 Reps per Side) (12:40) Russian Twists (30-50 Reps) (14:20)  
Cool Down & Mobility
 
Upward Dog (15-30 Seconds) (15:35) Child’s Pose (15-30 Seconds) (16:10) Upward Dog (15 Seconds) (16:30) Lizard with Rotation (15-30 Seconds) (16:50) Pigeon Pose (15-30 Seconds) (17:50) 90-90 (15-30 Seconds) (19:20)  
Please don’t forget to click thumbs up and subscribe if you liked this video. I put out as much quality stuff as I can and really appreciate the feedback/support!
Exercise Form Tips
 
Don’t forget to breathe and take breaks if needed!  
Seated Leg Extensions – Rest your hands on the floor for support or raise them in the air if you’re more advanced.  
Bicycles – Keep your chest up and make big circles with your legs. Support with your hands on the floor or raise them in the air for advanced!  
Wrapping Crunches – Arms spread wide, wrap tight and open. Flex your feet and extend legs straight out, flexing those quads.  
Reaching Sit Ups – I always do wide leg. Sit cross-leg style if you want more challenge. Stare straight up and don’t tuck your chin. This is a long one so be sure to keep going.  
Ab Switches – This is the hardest move in my opinion. Always a challenge. This is slow paced, so don’t get ahead of the count. Fight to keep your legs straight. Heels up!  
Hip Thrusts – Use your core – not momentum – to power your legs skyward. Tighten your core and use it to kick those feet high in the air.  
Tailbone Thrusts – Legs straight, heels in the air, pulse straight up in the air, get some elevation, and flex that booty!  
Roll-Up/V-Up Combo – Hands point up to the ceiling. Keep the legs as straight as possible. As your lower back reaches the floor you come up for a good crunch or “pulse up”.  
Oblique V-Ups Each Side – Keep your legs straight. Keep feet from touching the floor and do a solid crunch at the top. Do these with intensity and get your elbow to your thigh if you can!  
Leg Climbs – There are multiple variations – One grab, two grabs, no grabs. I usually do multiple grabs because it feels most natural. Plus, at this point, I’m exhausted and just want to get up my leg as quickly as possible!  
Russian Twists – If you’re a beginner, the goal is 30 reps, but we count up to 50 in the video. Hang in there and do as many as you can. I can usually get 30-40 without stopping. Do as many as YOU can and get better every time! And if you’re some kind of superman or woman that can do more than 50, keep it going until you can’t go anymore. And leave a comment down below on YouTube or email me at WiseEatsPodcast@gmail.com because I love meeting superheroes.  
I appreciate you hanging in there! This is a tough workout! I’m working right along with you, you’ve got this!  
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Notes:
If this

In Episode 32, we’re dishing up my daily routine for optimized health and productivity. I’m going over my full routine that promotes high performance, energy, and mental clarity. These are the exact behaviors I follow every day in order to improve health and achieve goals. While there are some day-to-day fluctuations, many of these habits are constant, non-negotiable aspects of my daily life.
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. I’m able to live each day to its fullest and be the best, most happy version of myself, because of this daily routine.
For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode32
 
Episode Timestamps
Wise-Eats.com/Episode32 for the show notes, YouTube video, and more! (0:00) My daily routine for optimized health and productivity (0:20) Why the greatest predictor of success is a strong foundation in health and fitness (0:30) Early morning 5-7am: Tom’s Toothpaste, Weigh-In, Hydration, Journaling, Meditation (2:00) Hydration first thing every day! Berkey and reverse osmosis (3:00) Journaling, meditation, Headspace app, 6x6 breathing (3:30) Caffeine, Starbucks Instant, Hagen Decaf (4:30) Fasted Workout: Weights, Walking (5:30) Using the Cell Phone, Podcasts (6:00) Packing my lunch for work, Mrs. Wise & Dogs (7:00) Fasting the morning and my breakfast (7:45) Lunch break: Exercise, journaling, meditation, “me” time (8:15) Performing on the Job (9:00) Home from work: Workout, Dinner (9:30) My Pre-Workout (10:00) Working out in the sun (10:45) Post-Workout, Dinner, Dessert (11:00) Pre-Bed Routine: Cold shower, mobility, ice baths, reading (12:30) Hitting sleep hard: Tips for better sleep (13:30) Tips for getting back to sleep (14:00) All Day, Every Day: Water, Exercise (15:30) My TV habits (16:00) Supplements I Take: Vitamin D, Fish Oil, CBD and more (16:50) More on journaling (17:30) Talking poop! My story and the squatty potty (18:00) Treat others with respect, kindness, generosity (19:00) You have an opportunity to change your life! (19:45) Non-negotiable aspects of my routine, even with baby Wise on the way! (20:00) Wise-Eats.com/Episode32 for show notes, YouTube video, pictures, transcript, and more! Blooper Reel / Outtakes (22:00)  
Website Link: Wise-Eats.com/Episode32 YouTube Video: https://youtu.be/dZOyPBcQ4X4 Podcast Webpage: Wise-Eats.com/Podcast Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com 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 #15

Episode 31 is a Halloween Spooktacular, with plenty of frights and sights to feast your eyes upon. We’re talking about the COVID-19 impact on Halloween, new costumes in 2020, some Halloween history, and 8 tips for you to enjoy a healthy and safe holiday this year. Happy Halloween!
 
For show notes, YouTube video, and more, go to Wise-Eats.com/Episode31
 
Episode Timestamps
Wise-Eats.com/Episode31 for the show notes, YouTube video, and more! (0:00) Despite COVID-19, Halloween is still a go for 2020! (0:20) You can’t just cancel Halloween! (0:45) Origins of Halloween (1:00) New, popular Halloween costumes in 2020 (2:20) Plague doctor, inspired by the pandemic (2:45) Life-size white claw costume (3:00) Mullet man, inspired by Joe Exotic (3:30) Fortnight Costumes, inflatables, shout out to the squatty potty (3:45) Horror villain costumes (4:00) Tips to enjoy the holiday but still make some healthy choices (4:45) Tip #1: Choose homemade treats whenever possible. Wise Eats Coco Cups! (5:00) Wise-Eats.com/Recipes: Chocolate shake, peanut butter power bombs, nutter butter, and more! (6:00) Tip #2: Try to find organic, limited ingredient candies (6:40) Tip #3: Stay extra hydrated (7:15) Tip #4: Plan your junk food meal ahead of time (7:45) Tip #5: Lift some weights before you treat yourself (8:00) Tip #6: Portion control (8:30) Tip #7: Stay active (8:50) Tip #8: Don’t fall asleep! (9:15) A Halloween poem from FamilyFriendPoems.com (9:45) Wise-Eats.com/Episode31 for show notes, YouTube video, pictures, transcript, and more! (10:45) Booper Reel / Outtakes (11:00)  
Website Link: Wise-Eats.com/Episode31 YouTube Video: https://youtu.be/b_3MtgT3Fzs Audio Only Link: Podcast Webpage: Wise-Eats.com/Podcast Instagram: @weswisefitness E-Mail: wiseeatspodcast@gmail.com Facebook.com/wiseeatspodcast  
Recipes Mentioned in This Episode:
Wise Eats Nutter Butter Bars Piledriver Protein Pudding Peanut Butter Power Bombs Blueberry Yogurt Bowl (BYB Bowl) Wise Eats Muscle Milk – Chocolate Blast (Workout Recovery Shake) Wise Eats Muscle Milk – Berry Vanilla (Workout Recovery Shake) Coconut Oil Chocolates – Clothesline Coco Cups Complete Recipe List: Wise-Eats.com/Recipes  
Articles/Brands/Products Mentioned in This Episode:
Mystic Magination Night! https://www.familyfriendpoems.com/poem/mystic-magination-night  
Music Used/Mentioned in This Episode
Free Halloween (1978) Style Music - No Copyright - The Shape: https://youtu.be/eiMyxZlkQ8s Toilet Flush Sound Effect In High Quality: https://youtu.be/HpA4ldGoHRQ Movie Clips
Stephen King's IT (1990) - Georgie's Death Scene: https://youtu.be/CDho77vuNqo Matt Foley: A Scary Story on Halloween – SNL: https://www.youtube.com/watch?v=1LyqPdZjQTY Joe Rogan – Wesley Hunt: https://www.youtube.com/watch?v=a_7s1EKhSwo Joe Rogan – Post Malone: https://www.youtube.com/watch?v=G42RJ4mKj1k Halloween: The Curse of Michael Myers (1995) Scream (1996) Freddy vs. Jason (2003) Halloween 4: The Return of Michael Myers (1988) Top 10 Freddy Krueger Kills: https://www.youtube.com/watch?v=rj7RgxSk0hc Hocus Pocus - The Sanderson Sisters Hanged: https://youtu.be/c5jLSt2R1rQ The Model Health Show #437 Buying Science, Healthwashing Labels, & Sparking Real Change – With Guest Vani Hari: https://themodelhealthshow.com/healthwashing-labels/ Website Design Thank You: DoeringDesign.com
Logo Design Thank You’s: @this_show, MGSignsDesign.com
Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube
 
The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!
 
Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!