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Do you know the one thing that makes fat loss impossible if you don’t have it?
In today’s episode, we’re diving into part 2 of my 7-part series on shedding belly fat, where we’ll explore the importance of creating a caloric deficit. You’ll learn what a caloric deficit really means, how to measure your intake and expenditure, and how to determine the right deficit for results.
By the end of this episode, you’ll have a clear plan to achieve fat loss through effective calorie management.
You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.
My name is Nick Carrier, and I’m a Body Optimization Coach and creator of The 10-Week Transformation. The 10-WT has helped over 800 people regain confidence in their bodies by making them leaner, stronger, and healthier than ever before.
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In this episode of The Best You Podcast, I sit down with Melanie Murphy, MS, RDN, to explore essential strategies for improving gut health, detoxification, and seasonal nutrition.
Melanie, recognized as the 2023 “Young Dietitian of the Year,” shares her top four recommended health tests, particularly for women experiencing gut or hormonal issues. We also discuss effective detox methods to help rid your body of toxins like mold and yeast.
My favorite part of the episode is Melanie’s deep dive into Circadian Seasonal Eating—how to align your diet with the season and natural light patterns. She also provides specific food recommendations for fall and winter to boost health and vitality.
Key Takeaways:● Top 4 Health Tests: Best tests for women dealing with gut and hormonal issues.
● Detox Strategies: How to detox your body from mold, yeast, and other toxins.
● Circadian Seasonal Eating: Eating according to seasonal changes and daylight patterns.
● Fall & Winter Foods: Specific foods to focus on for optimal health this season.
Tune in to this episode for practical tips and expert insights to support better health through nutrition!
Topics Discussed:
Gut Tests That You Need to Get 04:12
Oat Test 07:17
How to Get Mold Out of Your System 14:09
Foods to Eat During Fall 28:29
Links:
MelanieMurphyRD.com
Melanie's Instagram
Melanie's TikTok
Learn more about Nick and Best You at www.nickcarrier.com
Try the 1-Week FREE Trial of the 10-Week Transformation at: www.nickcarrier.com/freetrial
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Are you struggling to shed stubborn belly fat and keep it off for good?
In today’s episode, we’re kicking off part 1 of my 7-part series, which will guide you step-by-step through the Fat Loss Forever Pyramid. You’ll learn how to set yourself up for consistency and sustainability, which is the first and most important step for lasting fat loss.
By the end of this episode, you’ll have the tools to create a sustainable routine that leads to real results.
You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.
My name is Nick Carrier, and I’m a Body Optimization Coach and creator of The 10-Week Transformation. The 10-WT has helped over 800 people regain confidence in their bodies by making them leaner, stronger, and healthier than ever before.
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Are you worried about gaining weight during the holiday season?
In today’s episode, I’m sharing 5 specific tips to help you stay on track with your workouts and nutrition, navigate holiday parties without guilt, and finish the season feeling great.
By the end of this episode, you’ll have a clear plan to maintain your health and avoid holiday weight gain.
JOIN OUR CHASE THE SUNSHINE CHALLENGE BY GOING TO:
www.nickcarrier.com/chasethesunshine
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Have you ever felt overwhelmed by all the numbers in your blood work results and wondered which ones actually matter?
In today’s episode, I’m going to break down the 5 essential blood work numbers you need to know, what healthy ranges look like, and how to improve those numbers if they’re out of balance.
By the end of this episode, you’ll have a clear understanding of which numbers to focus on and actionable steps to optimize your health.
DISCLOSURE - This is not professional medical advice; I am not a doctor. I am not a licensed medical practitioner. Please consult your doctor for guidance with your blood work.
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In this episode of The Best You Podcast, I sit down with Dr. David Karli, a renowned leader in the field of regenerative medicine.
We dive deep into the causes of joint pain, how to prevent it, and how to know when you should push through the pain versus when you should stop.
Dr. Karli also explains the power of cutting-edge cellular therapies, such as PRP (Platelet Rich Plasma) and BMC (Bone Marrow Concentrate), that can heal arthritic conditions and more serious joint issues.
If you’ve been dealing with joint pain or are looking to prevent it, this episode is packed with actionable insights and advanced treatments that could make a difference in your recovery and overall health.
Key Takeaways:● Understanding Joint Pain: What causes joint pain and how to prevent it.
● Working Through Pain: How to know when to push through or stop when you feel pain.
● Regenerative Therapies: The healing power of PRP (Platelet Rich Plasma) and BMC (Bone Marrow Concentrate).
● Long-Term Solutions: How to manage and reverse joint issues for long-term health.
Tune in to learn how to prevent and heal joint pain with expert advice from Dr. David Karli!
Topics Discussed:
How to Manage Knee Pain at 53 07:47
Building Up Your Muscles 12:09
Arthritis 101 27:07
How Much Does Genetics Influence Arthritis? 32:54
Links:
www.karlicenter.com
@ david karli
www.greyledgebiotech.com
Learn more about Nick and Best You at www.nickcarrier.com
Try the 1-Week FREE Trial of the 10-Week Transformation at: www.nickcarrier.com/freetrial
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Are you stuck in a weight loss plateau and feeling like you’re eating too few calories to make any more progress?
In today’s episode, we’re diving into reverse dieting, a powerful strategy that can help speed up your metabolism and break through stubborn plateaus.
You’ll learn why eating too little can slow down your metabolism and how reverse dieting can get it back on track. By the end of this episode, you’ll have the tools to kickstart your metabolism and continue your weight loss journey successfully.
Before we dive in, if you’re listening on the Apple Podcast App or Spotify, be sure to hit the follow button, and if you’re watching on YouTube, be sure to hit like and subscribe!
You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.
My name is Nick Carrier and I’m an entrepreneur and fitness trainer who has coached over 800 people through my program - The 10-Week Transformation. The 10-WT makes it simple for former athletes who struggle to prioritize health and fitness to regain the confidence in their health that they once had.
If this is your first time here make sure you click follow on the Apple Podcast App or Spotify so you don’t miss out on learning the latest and greatest healthy habits to form.
Learn more about Nick and Best You at www.nickcarrier.com
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Do you want to develop a mindset that’s strong, confident, and guaranteed to lead you to success? In today’s episode, I’ll share 3 powerful strategies you can start using right now to build an unshakeable mindset. These habits will help you stay focused, overcome challenges, and maintain your confidence no matter what comes your way. By the end of this episode, you’ll have a toolkit to strengthen your mindset and achieve your goals with unwavering confidence.
Before we dive in, if you’re listening on the Apple Podcast App or Spotify, be sure to hit the follow button, and if you’re watching on YouTube, be sure to hit like and subscribe!
You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.
For those who I have not yet met, my name is Nick Carrier, and I’m a Body Optimization Coach and Creator of the 10-Week Transformation that has transformed the body and mind of over 700 people so far. The 10-WT makes it simple for former athletes who struggle to prioritize health and fitness to regain the confidence in their body that they once had.
For now, let’s get closer to your Best You!
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Do you struggle to get enough sleep, fall asleep, or stay asleep through the night? In today’s episode, I’m going to share the perfect wind down routine that will help you overcome these challenges and start getting better sleep right away. This simple, easy-to-follow routine will regulate your circadian rhythm, quiet your mind, and help you fall asleep with ease. By the end of this episode, you’ll have a step-by-step plan to improve your sleep and wake up feeling refreshed.
Before we dive in, if you’re listening on the Apple Podcast App or Spotify, be sure to hit the follow button, and if you’re watching on YouTube, be sure to hit like and subscribe!
You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.
For those who I have not yet met, my name is Nick Carrier, and I’m a Body Optimization Coach and Creator of the 10-Week Transformation that has transformed the body and mind of over 700 people so far. The 10-WT makes it simple for former athletes who struggle to prioritize health and fitness to regain the confidence in their body that they once had.
For now, let’s get closer to your Best You!
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In this episode of The Best You Podcast, I continue my conversation with sleep expert Devin Burke, diving into practical tips and strategies to help you get better sleep.
Devin shares how you can use sunrises and sunsets to regulate your circadian rhythm, and the role that melatonin, magnesium, and Vitamin D supplementation play in improving sleep quality. We also discuss how long before bed you should stop eating, the best ways to quiet your mind before sleep, and how to optimize your bedroom environment for better rest.
Additionally, we cover the impact of temperature, caffeine, and alcohol on sleep, and what adjustments you can make to improve your nightly routine.
Key Takeaways:● Sunrises & Sunsets: Learn how natural light exposure helps regulate your sleep cycle.
● Supplementation: The role that melatonin, magnesium, and Vitamin D play for better sleep.
● Nighttime Routine: How to quiet your mind and when to stop eating before bed.
● Environmental Factors: The role of temperature, caffeine, and alcohol in sleep quality.
Tune in to this episode for actionable tips to start sleeping better tonight!
Topics Discussed:
Circadian Clock 3:11
Sleep Disruptions From Food and Drinking 12:54
How to Get Better Night Sleep 17:54
How to Get More Sleep Each Night 25:46
Links:
@ sleepscienceacademy on IG
www.sleepscienceacademy.com
@ devinburkewellness on IG
At Devin Burke on YouTube
At Sleep Science Academy on YouTube
The Sleep Advantage Book on Amazon
Learn more about Nick and Best You at www.nickcarrier.com
Try the 1-Week FREE Trial of the 10-Week Transformation at: www.nickcarrier.com/freetrial
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Are you getting enough omega-3 fats in your diet? In today’s episode, I’ll explain what omega-3 fats are, the different types of omega-3s, and the unique benefits each type provides. Plus, I’ll share the top 5 foods that are rich in omega-3s to help you easily incorporate these essential fats into your daily routine. By the end of this episode, you’ll know exactly how to improve your health by making sure you’re getting sufficient omega-3s in your diet.
Before we dive in, if you’re listening on the Apple Podcast App or Spotify, be sure to hit the follow button, and if you’re watching on YouTube, be sure to hit like and subscribe!
You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.
For those who I have not yet met, my name is Nick Carrier, and I’m a Body Optimization Coach and Creator of the 10-Week Transformation that has transformed the body and mind of over 700 people so far. The 10-WT makes it simple for former athletes who struggle to prioritize health and fitness to regain the confidence in their body that they once had.
For now, let’s get closer to your Best You!
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In this episode of The Best You Podcast, I sit down with sleep expert Devin Burke for part 1 of a two-part series all about sleep optimization.
Devin breaks down the science behind what helps us fall asleep and stay asleep, and we discuss the ideal amount of sleep for peak health and performance.
We also dive into the differences between REM sleep and deep sleep, and how much of each you really need. Additionally, Devin explains the importance of our circadian rhythm and the role melatonin plays in regulating sleep patterns. If you’ve ever wondered how to get better, more restful sleep, this episode is for you!
Key Takeaways:● Falling Asleep & Staying Asleep: The science behind how our bodies transition into sleep and stay asleep.
● Ideal Sleep Amount: What the optimal number of hours is and the balance between REM sleep and deep sleep.
● Circadian Rhythm: Understanding your body’s internal clock and how it affects your sleep cycle.
● Melatonin’s Role: How melatonin influences sleep quality and timing.
Tune in to part 1 of this series for actionable insights to improve your sleep and overall well-being!
Topics Discussed:
Do You Have a Sleep Hypertrophy? 04:47
Deep Sleep VS REM Sleep 13:39
Do You Have a Sleep Hypertrophy? 19:57
How Does Melatonin Affect Sleep? 23:01
Links:
@ sleepscienceacademy on IG
www.sleepscienceacademy.com
@ devinburkewellness on IG
At Devin Burke on YouTube
At Sleep Science Academy on YouTube
The Sleep Advantage Book on Amazon
Learn more about Nick and Best You at www.nickcarrier.com
Try the 1-Week FREE Trial of the 10-Week Transformation at: www.nickcarrier.com/freetrial
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Have you ever wondered why it's so important to keep your blood sugar levels in check and how it impacts your health? In today’s episode, I’ll share 3 simple yet powerful habits that can help you regulate your blood sugar. These habits are easy to follow and, when done routinely, can make a profound difference in both your short-term and long-term health. By the end of this episode, you’ll have actionable tips to improve your energy, mood, and overall well-being.
Before we dive in, if you’re listening on the Apple Podcast App or Spotify, be sure to hit the follow button, and if you’re watching on YouTube, be sure to hit like and subscribe!
You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.
For those who I have not yet met, my name is Nick Carrier, and I’m a Body Optimization Coach and Creator of the 10-Week Transformation that has transformed the body and mind of over 700 people so far. The 10-WT makes it simple for former athletes who struggle to prioritize health and fitness to regain the confidence in their body that they once had.
For now, let’s get closer to your Best You!
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In this episode of The Best You Podcast, I sit down with Olympic gold medalist and world record-holding swimmer Cullen Jones. Cullen shares the dedication, practice, and preparation it took to reach the top of his sport.
We dive into his training routine, the mental and physical challenges he faced, and how he maintained confidence during difficult times. Cullen also gives us an inside look into the famous 4x100m freestyle relay comeback win alongside Michael Phelps. If you're looking for insights into what it takes to become the best in the world, this episode is for you.
Key Takeaways:● Olympic-Level Training: Cullen’s training routine and how he prepared to become an Olympic gold medalist.
● Mindset for Success: How Cullen maintained confidence through tough times and challenges.
● Famous 4x100m Relay Win: The story behind the American team’s remarkable comeback against the French.
● Tips for Overcoming Challenges: How to stay focused and motivated when facing adversity.
Tune in for an inspiring conversation with one of the best swimmers in the world!
Topics Discussed:
Katie Lee on Her Olympic Hopes 5:22
Olympic Swimming Preparation 9:46
Training For The First Games 13:59
The Secret to Learning How To Swim 36:36
Links:
@ cullenjones on IG
@ cullenjones41 on TikTok
@ goldfishswimschool
Learn more about Nick and Best You at www.nickcarrier.com
Try the 1-Week FREE Trial of the 10-Week Transformation at: www.nickcarrier.com/freetrial
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Do you want to increase your 1-rep max on the big lifts like the bench press, back squats, and deadlifts but aren't sure how to break through strength plateaus? In today’s episode, I’ll teach you the exact systematic approach we use in the 10-Week Transformation to boost 1-rep max by 5-15% in just 10 weeks. By the end of this episode, you’ll have a proven formula to follow that will help you see real strength gains and take your lifts to the next level
Before we dive in, if you’re listening on the Apple Podcast App or Spotify, be sure to hit the follow button, and if you’re watching on YouTube, be sure to hit like and subscribe!
You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.
My name is Nick Carrier, and I’m a Body Optimization Coach and creator of The 10-Week Transformation. The 10-WT has helped over 700 people regain confidence in their bodies by making them leaner, stronger, and healthier than ever before.
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Are you struggling to stay consistent, hold yourself accountable, or stay focused on your fitness goals?
In today's episode, I'm sharing the 5 Steps to Goal Success, the exact framework that has helped over 700 people lose 7-20 lbs in just 10 weeks and regain the confidence in their bodies they once had. By the end of this episode, you'll know how to overcome the common obstacles that keep you from reaching your goals and stay on track like never before.
Before we dive in, if you’re listening on the Apple Podcast App or Spotify, be sure to hit the follow button, and if you’re watching on YouTube, be sure to hit like and subscribe!
You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You.
My name is Nick Carrier, and I’m a Body Optimization Coach and creator of The 10-Week Transformation. The 10-WT has helped over 700 people regain confidence in their bodies by making them leaner, stronger, and healthier than ever before.
Take on our brand new 60-day challenge called The Full Body Revamp!
Get a 60-Day Workout Plan and a 60-Day Meal Plan to change your physique and get you shredded in just 60 days!
Get started today by going to:
www.nickcarrier.com/60daychallenge
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Are you struggling to keep the promises you make to yourself?
In today’s episode, you’re going to learn how to ask the right questions to stay disciplined, avoid temptations, and prepare yourself for success. By the end of this episode, you’ll have the tools and mindset to follow through on your goals and unlock your true potential.
Before we dive in, if you’re listening on the Apple Podcast App or Spotify, be sure to hit the follow button, and if you’re watching on YouTube, be sure to hit like and subscribe!
You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You. My name is Nick Carrier, and I’m a Body Optimization Coach and creator of The 10-Week Transformation. The 10-WT has helped over 700 people regain confidence in their bodies by making them leaner, stronger, and healthier than ever before.
Try out our brand new Full Body Revamp 60-Day Challenge! Get a daily workout plan and meal plan so that you can lose 10-20lbs in 60 days!
Start the challenge by going to: www.nickcarrier.com/60daychalleng
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In this episode of The Best You Podcast, we sit down with Brian Sanders, a filmmaker and nutrition expert, to explore why animal protein is crucial for optimal health.
Brian, the creator of the upcoming docuseries Food Lies, explains the vital nutrients found only in animal protein and why they’re essential for human nutrition.
He also shares a simple yet effective way to think about food, distinguishing between food as nutrients and food as energy. This episode provides valuable insights into how you can simplify your diet and enhance your overall health.
Topics Discussed:
In the Elevator With Meat Lovers 8:06
Grainfed Beef vs. Standard Beef 12:23
Metabolism 101 18:36
Eat This Diet To Lose Weight 30:07
Links:
Instagram: @food.lies
www.nosetotail.org
https://www.foodlies.org/
Learn more about Nick and Best You at www.nickcarrier.com
Try the 1-Week FREE Trial of the 10-Week Transformation at: www.nickcarrier.com/freetrial
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Have you ever wondered how many calories you actually burn in a day or how to boost that number for better weight loss results
In today’s episode, you’ll learn how to calculate your Total Daily Energy Expenditure (TDEE), discover ways to burn more calories effectively, and understand the dangers of overtraining. By the end of this episode, you’ll have a clear plan to optimize your calorie burn without compromising your health.
Before we dive in, if you’re listening on the Apple Podcast App or Spotify, be sure to hit the follow button, and if you’re watching on YouTube, be sure to hit like and subscribe!
You’re listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You. My name is Nick Carrier, and I’m a Body Optimization Coach and creator of The 10-Week Transformation. The 10-WT has helped over 700 people regain confidence in their bodies by making them leaner, stronger, and healthier than ever before.
Try out our brand new Full Body Revamp 60-Day Challenge! Get a daily workout plan and meal plan so that you can lose 10-20lbs in 60 days!
Start the challenge by going to: www.nickcarrier.com/60daychallen
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In this episode of The Best You Podcast, we sit down with Dr. John Rusin, a leading expert in pain-free performance training. Dr. Rusin shares his insights on the six essential movement patterns that everyone should incorporate into their weekly workout routine.
We discuss the importance of proper warm-up and cool-down times, and how to strike a balance between exercises that are often overdone and those that are neglected.
Dr. Rusin also offers strategies for breaking through strength plateaus and provides his ideal structure for a week-long training program.
Topics Discussed:
How to Get Back to Your Hip Hinge 03:43
Gaining Weight With Long Warm Ups 13:00
How to Break Through a Performance Plateau 18:28
How to Break Through a Performance Plateau 29:29
Links:
@drjohnrusin
https://drjohnrusin.com/
https://getppsc.com/
Learn more about Nick and Best You at www.nickcarrier.com
Try the 1-Week FREE Trial of the 10-Week Transformation at: www.nickcarrier.com/freetrial
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