Episódios
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Is training for a marathon harmful to the body? As a fitness coach and someone just days away from running my first marathon, I’ve asked myself this question—and in this episode, I unpack the answer. You’ll hear my honest take on running, injury, recovery, and mindset, including how a setback late in training challenged me physically and mentally.
🔑 What you’ll learn:
● Whether or not the body is "meant" to run long distances
● Why some people get injured and others don’t
● What physical factors influence running longevity (and what you can control)
● The importance of mindset and personal growth through training
● My reflections heading into my first marathon—despite hip pain
🎯 If you’re aiming to stretch your limits and rewrite your story, this one’s for you.
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There’s no shortage of fat loss advice out there—but not all of it is true. In this episode, Nick debunks five of the most popular and damaging myths around losing fat. These lies create confusion, guilt, and frustration—and it’s time to break free.
🔑 What you’ll learn:
● Why carbs aren’t your enemy
● The myth of "stoking your metabolism" with frequent meals
● Why cardio isn’t the ultimate fat-burning tool
● The truth about willpower and fat loss
● Why supplements aren’t the answer
Podcast Description: Fat loss doesn’t have to be complicated—but misinformation makes it feel that way. In this episode, Nick reveals five fat loss lies that are keeping you stuck—and gives you the truth you need to succeed long term.
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I’ve got some exciting news to share with you...
🎙️ The Best You Podcast is getting its very own in-home studio!
We’re building a brand new podcast setup in the basement of my home so we can bring you even higher quality interviews, more valuable conversations, and a next-level experience—especially if you watch on YouTube or Spotify.
Here’s what to know:
● Monday episodes will be temporarily paused for the next few weeks while we finish the studio build-out and book our next round of amazing guests.
● Wednesday solo episodes will keep rolling as usual, bringing you quick-hitting insights on health, mindset, and more.
● We’re expanding the show to help you grow in all 6 areas of life—health, personal, career, financial, spiritual, and relational.
● Every guest we bring on will be an expert in one of those areas, helping you take meaningful steps toward becoming your Best You.
🎯 This next chapter is all about helping you feel more fulfilled and better equipped to make a positive impact in the world.
If you haven’t subscribed to the show yet on YouTube, Apple Podcasts, or Spotify, now’s the time—because things are about to get even better.
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Are you trying to lose weight but feel completely confused about how many calories you should be eating?
Today, I’m giving you the real answer—the one that cuts through all the myths, clickbait, and generic advice. You’ll learn how to calculate your ideal calorie range, avoid the mistakes that lead to stalled progress, and finally feel confident in your approach to nutrition.
If you’re tired of guessing and want to take back control, then this episode is for you.
Welcome to The Best You Podcast. The podcast that exists to help you improve all areas of your life, feel fulfilled, and positively impact those around you. My name is Nick Carrier and I’m a Body Optimization Coach and Creator of the 10-Week Transformation.
The 10-WT has transformed the bodies and lives of over 900 people so far—if you want to learn more, go to nickcarrier.com/10wt
For now, it’s time to get closer to your Best You—with this solo episode.
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In this episode of The Best You Podcast, I’m joined by Dr. Sarah Ballantyne, New York Times bestselling author, science communicator, and creator of the Nutrivore movement. We explore the real science behind nutrient-rich eating and how focusing on food quality—not restriction—can transform your health.
Dr. Sarah shares her personal story of losing over 100 pounds three times in her life, how she reframed her approach to health, and the most important nutrition strategies she uses today to fuel longevity and energy.
In this episode, we discuss:
● The difference between grass-fed vs grain-fed beef
● Why wild-caught fish is worth considering
● The health benefits of eating colorful fruits and vegetables
● How Dr. Sarah talks about food and body image with her teenage daughters
● The importance of fermented foods and her favorite sources
● The top 3 foods she eats every single week for optimal health
If you want to build a nutrient-rich diet that supports your gut, brain, and longevity, this episode is a must-listen.
🎧 Listen now: www.nickcarrier.com/drsarahballantynebestyou
Topics Discussed:
How Do Parents Talk About Food With Their Kids? 07:59
Exploring Nutrivore: A Diet Philosophy 13:18
Farm-raised vs Grassfed Beef 23:26
Probiotic foods: How to get enough of them 37:52
Links:
Nutrivore Book: https://amzn.to/4hn7gkg
Instagram: https://www.instagram.com/drsarahballantyne/
Website: www.nutrivore.com
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Have you ever wished you could fast-forward and learn the life lessons now instead of years down the road?
Well, I just turned 30, and after reflecting on the last decade, I’ve realized there are 16 core principles that have shaped my health, my career, my mindset, and my relationships—for the better.
These are the lessons that have helped me feel less overwhelmed, more focused, and more in control of my life’s direction.
And in this episode, I’m going to share them with you so that you can start applying them today to reduce stress, increase meaning, and live with more purpose.
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 exists to help busy go-getters stay focused on their health and fitness no matter what season of life they’re in so they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far—if you want to learn more, then go to nickcarrier.com/10wt.
For now it’s time to get closer to your Best You… with 16 principles that changed my 20s—and can change your 30s, 40s, and beyond.
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In this episode of The Best You Podcast, I sit down with brain health expert and health coach Lindsey Byrne, who is on a mission to help people prevent cognitive decline through nutrition, exercise, sleep, and lifestyle habits.
Lindsey shares practical and science-backed strategies to reduce your risk for Alzheimer’s and dementia—especially critical for women, who are statistically twice as likely to develop these conditions.
If you want to keep your memory sharp, your brain strong, and your life full of vitality as you age—this conversation is a game-changer.
You’ll learn:
● Why Alzheimer’s isn’t just genetic—and how lifestyle plays a huge role
● The cognitive test you should take every 6–12 months starting at age 30
● The foods to avoid and the foods to prioritize for better brain health
● The exercise protocols that support neurological longevity
● How supplements, sleep, and stress all tie into cognitive performance
● How Lindsey’s mom reversed symptoms of dementia through lifestyle change
Topics Discussed:
Brain Health Assessment for Adults 8:09
Alzheimer's Risk, Genetics and How to Prevent It 11:18
Does estrogen drop when you're in menopause? 18:08
How to Optimize Your Brain as You Get Older? 23:39
Links:
Free Cognitive Health Test: https://www.thecognitivehealthcoach.co.uk/free-cognitive-test
Website: www.thecognitivehealthcoach.co.uk
Facebook: https://www.facebook.com/TheCognitiveHealthCoach
Book: What did I come in here for again?: https://www.amazon.co.uk/dp/1399990365
LinkedIn: https://www.linkedin.com/in/lindsey-byrne-the-cognitive-health-coach/
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Have you ever felt like you’re working hard in the gym but not actually seeing the muscle definition you’re hoping for?
Building muscle isn’t easy, but it is possible for every single one of us—when we understand and apply the right principles consistently over time.
In today’s episode, I’m breaking down the 3 things you need to know to build muscle effectively—from how to train, how to eat, and what to expect along the way.
By the end, you’ll walk away with the clarity and confidence to take your body composition 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 exists to help busy, go-getters stay focused on their health and fitness no matter what season of life they’re in so that they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far—if you want to learn more, then go to nickcarrier.com/10wt
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In this episode of The Best You Podcast, Nick sits down with Sheena Yap Chan—Wall Street Journal bestselling author, keynote speaker, and host of The Tao of Self-Confidence—to uncover what it truly takes to build lasting self-confidence in a world full of comparison and perfectionism. Sheena shares her inspiring journey from self-doubt to self-belief, and the powerful mindset shifts that helped her get there.
If you’ve ever struggled with low confidence, constant comparison, or feeling like you’re not “good enough,” this conversation will empower you with practical tools and the encouragement you need to shift your mindset and build unshakable confidence.
In this episode, you’ll learn:
● Why perfectionism is one of the biggest confidence killers
● How to stop comparing yourself to others and start owning your uniqueness
● Sheena’s personal story of overcoming shame and embracing her identity
● How to rewire your internal dialogue to build self-trust and belief
● Confidence tips you can start practicing TODAY
🎧 Listen to the full episode here: www.nickcarrier.com/sheenayapchanbestyou
Topics Discussed:
(Time Stamps)
Time - Topic
Time - Topic
Links:
Website:
www.sheenayapchan.com
Instagram: https://www.instagram.com/sheena.yap.chan?utm_source=hoobe&utm_medium=social
Podcast:
https://thetaoofselfconfidence.simplecast.com/?utm_source=hoobe&utm_medium=social
LinkedIn:
https://www.linkedin.com/in/sheenayapchan/?utm_source=hoobe&utm_medium=social
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Are you worried about brain fog, forgetfulness, or even long-term issues like dementia or Alzheimer’s? What if I told you that your daily habits — from what you eat, to how you move, to how you sleep — can drastically shape your brain health and memory as you age?
In today’s episode, I’m going to walk you through four key strategies to help you protect your brain, sharpen your memory, and feel more mentally sharp — not just now, but for decades to come. You’ll walk away with simple nutrition, exercise, sleep, and mindset tips that can make a massive difference — no matter your age.
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 exists to help busy, go-getters stay focused on their health and fitness no matter what season of life they’re in so that they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far — if you want to learn more, then go to nickcarrier.com/10wt.
Nutrition Mastery Workshop:
Elevate Your Nutrition From Basic to Elite
With nutrition you must progress from walking, jogging, to eventually running. This is the essence of The Nutrition Mastery Ladder, a methodical approach designed to enhance your gut health, immune system, longevity, brain function, energy, and more.
nickcarrier.com/mastery
Books & Podcasts Mentioned:
Dr. Tommy Wood Interview: https://youtu.be/CB8QqA68yU4?si=NknPqfvX1P6JSY3f&t=1384
Outlive Book: https://amzn.to/4kV1usX
What We Know About Preventing Alzheimer’s Disease with Dr. Peter Attia: https://youtu.be/Gm_bkU8DU-c?si=l2CjzYwsqsd4HSo5
Nutrivore by Dr. Sarah Ballantyne: https://amzn.to/4kYymRw
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In this episode of The Best You Podcast, Nick sits down with Ciaran Flanagan, founder of Inergize Health, to explore the growing world of cold exposure and contrast therapy.
Ciaran is the creator of one of the first portable full-body cold plunge tubs, designed to bring recovery and resilience straight to your home. Together, they break down the science-backed benefits of cold plunging, why it’s more than just a trend, and how to use it effectively to optimize your physical and mental performance.
Whether you’re an athlete looking to improve recovery or someone simply wanting to boost energy and immunity, this episode gives you everything you need to know about cold exposure therapy.
In this episode, you’ll learn:
● What happens biologically when your body is exposed to cold water
● The mental, physical, and immune health benefits of cold plunging
● How cold the water really needs to be for results
● Whether or not cold showers count and how to ease into cold exposure
● How long you should stay in a cold plunge and how often to do it
● The power of contrast therapy (alternating hot and cold) and how it enhances recovery
Tune in to discover how cold exposure can become a powerful tool in your health optimization toolbox.
Topics Discussed:
Cold Exposure and its Mental Benefits 1:43
Cold Immersion for Stress Reduction 6:32
Cold Immersion and the Immunity 17:07
How to Prepare for a Cold Plunge 24:54
Links:
Take Your Nutrition Knowledge From Mediocre to Mastery
Join The Nutrition Mastery Ladder Workshop on Monday March 24th at 5pm CT
Sign up today by going to: nickcarrier.com/mastery
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Is eating before you go to bed a bad idea?!
Today, let’s find out.
If you feel like what you’re eating before you go to bed is negatively impacting your sleeping patterns, today you’ll learn three options, three different strategies to refine your approach to get longer sleep, deeper sleep, and more restorative sleep.
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 exists to help busy, go-getters stay focused on their health and fitness no matter what season of life they’re in so that they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far - if you want to learn more, then go to nickcarrier.com/10wt
Listen to the sleep episode:
https://podcasts.apple.com/us/podcast/the-perfect-wind-down-routine-to-get-better-sleep/id1439610590?i=1000672333599
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“A man who chases two rabbits catches neither.”
As someone who is driven to achieve you want to accomplish a lot. You want to move the needle in all areas of life - your health, your career, your relationships, your finances…but do you find that you’re not really the needle in any of them?
That’s because you’re chasing multiple rabbits at once.
In this podcast, you’re going to learn how to determine which rabbit to chase. You’re going to learn how to evaluate what season of life that you’re in, where to spend a large proportion of your focus, so that you can dramatically move the needle in that area of life!
And the result…? Maximum progress, maximum happiness, and maximum fulfillment. Let’s talk about how.
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 exists to help busy, go-getters stay focused on their health and fitness no matter what season of life they’re in so that they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far - if you want to learn more, then go to nickcarrier.com/10wt
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Are you in the thick of it right now? Maybe you're deep into a challenge, feeling exhausted, questioning if you have what it takes to keep pushing forward.Maybe you’re in week 7 of the 10-Week Transformation and you need a kick in the butt. Maybe you’re hitting a lull in motivation and you need something to get you through to the finish line.
In this episode, I'm going to give you four mindset shifts that will help you access the most mentally tough version of yourself—so you can break through the hardest moments and finish strong. By the end of this episode, you'll have the tools you need to reframe your struggles, regain your focus, and power through with 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.
My name is Nick Carrier, and I’m a Body Optimization Coach and creator of The 10-Week Transformation. The 10-WT exists to help busy go-getters stay focused on their health and fitness no matter what season of life they’re in so that they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far—if you want to learn more, then go to nickcarrier.com/10wt.
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Do you find yourself regularly letting yourself down?
Do you find yourself trying to implement self-care practices but nothing seems to consistently work?
It’s because you’re not looking after the right version of yourself.
In today’s episode I’m going to talk about how the phrase self-care has gotten hijacked in today’s world and how people are very incorrectly taking action on that phrase. And I’m going to talk to you about what it should actually mean so that you can stop letting yourself down, start getting results in your life, start feeling peace in your life and get closer to the best version of yourself.
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 exists to help busy, go-getters stay focused on their health and fitness no matter what season of life they’re in so that they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far - if you want to learn more, then go to nickcarrier.com/10wt
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Are you a runner - at least to some degree? Maybe you’re training for a 5k, 10k, half marathon, full marathon, or just trying to improve your endurance…and when you run do you feel like you're constantly running yourself into the ground?
In this episode, I’m going to break down the 80/20 running method—the smarter way to train that helps you run faster and longer without burning out. I’ll explain what Zone 2 training is, why running harder isn’t always better, and how you can apply this method to maximize your performance. By the end of this episode, you’ll know exactly how to train more efficiently and make real progress toward your running goals.
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 exists to help busy, go-getters stay focused on their health and fitness no matter what season of life they’re in so that they remain confident, energized, and impactful in all areas of their life. The 10-WT has transformed the bodies and lives of over 800 people so far—if you want to learn more, then go to nickcarrier.com/10wt.
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In this episode of The Best You Podcast, I sit down with Yuri Elkaim—New York Times bestselling author, former professional athlete, and founder & CEO of Healthpreneur®—to talk about leadership, parenting, and productivity. Yuri shares how he’s successfully pivoted in his career and life, what it takes to balance empathy and accountability as a leader, and his approach to raising four boys without creating entitlement. Plus, he reveals three powerful productivity hacks that can help you maximize time, energy, and efficiency in both work and life.
In this episode, you’ll learn:
✅ How to pivot in your career or business with confidence
✅ The secret to leading with both empathy & accountability
✅ Yuri’s approach to parenting and raising kids who aren’t entitled
✅ 3 game-changing productivity hacks that will help you get more done in less time
If you’re looking to become a better leader, a more intentional parent, or just want to work smarter, not harder, this episode is for you.
🎧 Listen now: [Insert Episode Link]
Topics Discussed:
Yuri Elkaim On His Transition From Soccer to Health and Fitness`1:03
Losing all my hair at 17 years old 6:31
Striking the Right Balance With Clients 8:59
5 Productivity Hacks 26:28
Links:
https://www.instagram.com/healthpreneur/
https://healthpreneurgroup.com
https://www.youtube.com/@Healthpreneur
Schedule a Free Health Consultation with Nick today at www.nickcarrier.com
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Are you tired of feeling like tracking every single calorie is the only way to lose weight? What if I told you there’s a much simpler, less time consuming way to hit your weight loss goals without obsessing over numbers? In this episode, I’m going to give you five proven strategies that will help you shed pounds and stay consistent without logging every bite.
By the end of this episode, you’ll know exactly what to focus on to make real progress without the stress of calorie counting.
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-WeekTransformation. The 10-WT exists to help busy, go-getters stay focused on their health and fitness no matter what season of life they’re in so that they remain confident, energized, and impactful in all areas of their life.
The 10-WT has transformed the bodies and lives of over 800
people so far—if you want to learn more, then go to nickcarrier.com/10wt
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In this episode of The Best You Podcast, I sit down with Cara Clark, an integrative nutritionist and wellness educator, to discuss how to build a healthy relationship with food and create a sustainable approach to nutrition. Cara shares her 5 Food Fundamentals, practical tools that help simplify healthy eating without restriction. We also dive into macronutrient balance, how to rewire your mindset around food, and how parents can create a healthy food environment for their kids.
If you're tired of food confusion, struggling with body image, or just looking for simple nutrition strategies that fit into your busy lifestyle, this episode is packed with actionable advice!
What You’ll Learn in This Episode:
✅ Cara’s 5 Food Fundamentals – Simple daily tools to improve your energy and overall health
✅ How to rewire your relationship with food and overcome past patterns
✅ The ideal macro balance for feeling your best: 50% carbs, 20% protein, and 30% fat
✅ How to help your kids develop a positive relationship with food and body image
✅ Easy, practical nutrition tips for busy parents who need quick, healthy solutions
Listen now: https://nickcarrier.com/caraclarkbestyou
Topics Discussed:
How to Feel Good Every Day 6:09
The Secret to a Happy Meal 20:47
How To Get Your Child to Eat Their Food 28:54
Family Dinner Strategies for Busy Weekends 33:20
Links:
www.caraclarknutrition.com
www.instagram.com/caraclarknutrition
Book Link: https://caraclarknutrition.com/the-feel-good-way/
Available on May 13, 2025 but able to be pre-ordered now!
Schedule a Free Health Consultation with Nick today at www.nickcarrier.com
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Have you ever wondered why making lasting changes to your eating habits feels so overwhelming? What if there was a step-by-step framework designed to transform your diet systematically and sustainably?
In today’s episode, I’m introducing my brand-new framework, The Eating Evolution Ladder, an 8-step guide that will help you go from junk food to optimal health, one rung at a time.
By the end of this episode, you’ll know exactly where to start, how to progress, and how to unlock the healthiest version of yourself over time.
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 800 people regain confidence in their bodies by making them leaner, stronger, and healthier than ever before.
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