Avsnitt
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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:
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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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Saknas det avsnitt?
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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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In this episode of The Best You Podcast, I sit down with Dr. Scott Kaufman, a psychologist, speaker, and best-selling author, to discuss how to shift from a victim mindset to an empowerment mindset and unlock your full potential.
Dr. Kaufman shares key insights from his new book, Rise Above: Overcome a Victim Mindset, Empower Yourself, and Realize Your Full Potential, and provides practical strategies to regulate emotions, overcome setbacks, and take control of your future.
If you’ve ever struggled with self-doubt, comparison, or feeling stuck, this episode will help you break free and start living with purpose and confidence.
What You’ll Learn in This Episode:Emotional Regulation and Emotional Inhibition 5:04
Overcoming a Victim Mindset 10:18
How to Prioritize Your Life 18:54
Rise Above Book 24:26
Don’t forget to subscribe on Apple Podcasts, Spotify, and YouTube so you never miss an episode!
Links:
Rise Above Book
www.scottbarrykaufman.com
@ scottbarrykaufman
Schedule a Free Health Consultation with Nick today at www.nickcarrier.com
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Have you ever wondered what sets high achievers apart from everyone else? What if I told you that it’s not just talent or skill, but a mindset—a mindset that NFL superstar Aaron Rodgers credits for bringing him more meaning, joy, and success?
In today’s episode, I’m breaking down how Rodgers shifted his approach to life and success, and I’ll show you how to adopt that same mindset. By the end of this episode, you’ll learn how to find more fulfillment in the journey, stay consistent, and unlock a deeper sense of joy in everything you pursue.
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, don’t forget to 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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In this episode of The Best You Podcast, I sit down with Dr. Barry Krakow, a renowned sleep medicine specialist, to uncover the groundbreaking connection between breathing and sleep quality.
Dr. Krakow challenges conventional wisdom about insomnia, revealing how improper breathing—rather than racing thoughts—is often the culprit behind sleep struggles. With insights from the latest research and actionable advice, this episode is your guide to understanding and improving your sleep.
Here’s what we covered:
● Why nasal breathing is essential for falling asleep and staying asleep.
● The real reasons behind insomnia and how to address them effectively.
● How to train yourself to breathe better for improved sleep quality.
● The dangers of relying on sleeping medications and why they don’t enhance sleep quality.
● Practical steps you can take today to transform your sleep patterns.
If you’re ready to wake up feeling refreshed and energized, this episode is a must-listen.
www.nickcarrier.com/drbarrykrakowbestyou
Topics Discussed:
How To Sleep Better 04:52
What Is Insomnia 12:32
Sleep Disordered Breathing 17:19
Could Ambien Cause Brain Damage? 26:36
Links:
www.barrykrakowmd.com
Life Saving Sleep - Book
https://fastasleep.substack.com/
Schedule a Free Health Consultation with Nick today at www.nickcarrier.com
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What if you could improve your gut, brain, heart health, lose weight, and build muscle just by adding a few key foods to your weekly diet?
In this episode, I’m breaking down the 8 essential foods you need to eat every single week to supercharge your health and achieve your fitness goals. You’ll learn not just what these foods are, but why they’re so powerful and how to easily incorporate them into your routine.
By the end, you’ll have a simple game plan to optimize your nutrition and feel your absolute best.
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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In this episode of The Best You Podcast, I sit down with Dr. Sara Jayne, a Chiropractic Doctor, to explore the essential steps for maintaining good posture and preventing back pain as we age.
Dr. Sara shares practical stretches, exercises, and habits to maintain spinal health and avoid the common pitfalls of poor posture. She also discusses the impact of modern technology, especially phone usage, on the posture of younger generations and how we can combat its negative effects.
Additionally, as a mom of three boys, Dr. Sara offers powerful advice to parents on the importance of self-care and prioritizing their own health to better support their families.
What You’ll Learn in This Episode:
● The top stretches and exercises to maintain good posture and spinal health.
● Why bad posture develops and how to prevent it as you age.
● How phone use is affecting the posture of younger generations and actionable tips to fix it.
● Common causes of lower back pain and strategies for relief and prevention.
● Dr. Sara’s empowering message to parents about the importance of prioritizing self-care.
Discover how to stand taller, stay pain-free, and prioritize your health by tuning in to this insightful episode!
🎧 Listen now: www.nickcarrier.com/drsarajaynebestyou
Topics Discussed:
How to Improve Posture 7:03
What Does A Chiropractic Adjustment Look Like? 14:03
How to Stretch With Chronic Back Pain 22:35
How to Rest Your Body as You Get Older 26:21
Links:
https://www.drsarakcw.com/
https://www.instagram.com/kleinchiropracticwellness/
Schedule a Free Health Consultation with Nick today at www.nickcarrier.com
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In this episode of The Best You Podcast, I’m joined by Bjørn Ekeberg, co-founder and CEO of Recharge Health, the creators of the innovative FlexBeam device. Bjørn dives deep into the world of red light therapy and explains how it can transform your health, recovery, and overall well-being.
Learn how near red light and infrared light stimulate mitochondria, improve energy production, and accelerate recovery. Discover the benefits of direct skin contact for maximizing red light therapy, and how it can even enhance gut health.
Bjørn also shares the story behind the development of FlexBeam and its groundbreaking approach to targeted infrared therapy.
Key Takeaways:
● How red light therapy stimulates mitochondria to boost energy and improve recovery.
● The benefits of direct skin contact for enhanced effectiveness of red light therapy.
● How infrared therapy can play a role in improving gut health.
● The story behind FlexBeam and why it’s a game-changer for active individuals and athletes.
● Practical tips for incorporating red light therapy into your daily routine.
Don’t miss this insightful conversation that will leave you with actionable knowledge to enhance your health and performance.
👉 Listen now: www.nickcarrier.com/bjornekebergbestyou
Book a FREE 30-Min Health Consultation with Nick today by going to: www.nickcarrier.com
Topics Discussed:
Red Light Therapy 2:10
Strength and Efficiency in the Body 11:35
LED Light Therapy for Chronic Conditions 15:20
How Deep Can Infrared Light Get into Your Body? 21:15
Links:
https://recharge.health
Schedule a Free Health Consultation with Nick today at www.nickcarrier.com
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Have you ever set a goal that felt too big to achieve or too small to inspire you? In today’s episode, I’m going to show you how to set goals that strike the perfect balance—goals that keep you motivated, focused, and on track for success.
By the end of this episode, you’ll know exactly how to structure your goals so they’re big enough to challenge you but not so overwhelming that you give up. Plus, you’ll learn how to measure your progress to stay consistent and excited throughout the year.
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.
- Visa fler
