Joel Brown Wellness

07/24/2025

How do I start getting healthy?

A lot of people ask me this.

And not because they don’t want to feel better…

…but because they’re overwhelmed by all the noise:

❌ Cut out gluten
❌ Try this 3-day detox
❌ Do jumping jacks every 15 minutes
❌ Follow this 47-step morning routine

You know you need to do something.
But what?

Here’s the truth most people miss:
👉 You don’t need a perfect plan to get started.

You just need to start.

That could look like:
✅ Swapping cereal for a protein-packed breakfast
✅ Walking 10 minutes after dinner
✅ Drinking water before your second coffee
✅ Prepping tomorrow’s lunch tonight

It doesn’t have to be perfect.

It just has to be something you’ll actually do again.

Here’s how I started:
When I wanted to quit smoking, I didn’t wait for the perfect plan.

I started swimming.

I was terrible at it. I got winded after a few laps.

But I kept showing up.

Over time, my lungs got stronger. My cravings faded.

That one habit changed my life.

If you’re stuck at the starting line…

📣 I’ve got a free, no-fluff way to help you get moving:

The 3-Day Energy Kickstart Challenge

✅ Feel more in control
✅ Boost your energy
✅ Get a simple starting point

Ready to stop waiting for the perfect moment?

👉 Join the 3-Day Kickstart Challenge (link in bio):

https://joel-brown-wellness.kit.com/3-day-challenge

Ready? Let’s go!

07/22/2025

Wired at night, dragging all day? 😵‍💫

Here’s the fix—and it starts first thing in the morning.

Be honest…

Are you actually resting when you sleep?

Or are you:
🔁 Tossing and turning
🔁 Waking up to p*e
🔁 Brain racing at 2am
🔁 Crawling out of bed like a bag of bricks
🔁 Chugging coffee just to function

Then you’re wired again at bedtime.

So you scroll, snack, sip something, or binge a show...

And the cycle repeats.

Here’s what most people miss:

A good night of sleep starts in the morning.

Your body runs on a 24-hour rhythm.

Mess with it = crappy sleep.

Support it = deep rest and real energy.

Here’s how to get back on track 👇
7 things to do during the day for better sleep at night:
✅ Morning sunlight in your eyes (10–20 mins)
✅ Move your body—walks, workouts, whatever you can do
✅ Eat a real breakfast (protein, fiber, healthy fat)
✅ Stick to regular mealtimes—especially breakfast + dinner
✅ Add whole-food carbs to your evening meal
✅ No food 2–3 hours before bed
✅ Be in bed for at least 7–8 hours

Not complicated. But they work.

Here’s my rhythm:
☕ Wake up at 6:30, pour-over coffee with my wife
🌞 Morning sunlight + some quick movement
🍳 3 eggs, veggies, maybe cottage cheese
🚶 Walks or workouts during the day
🥘 Protein-rich homemade dinner, done eating by 7pm
📕 In bed by 9:30–10, reading with a red light

Better sleep = better life.

More energy. Sharper focus. Easier fat loss. Better moods.

And if you’re tired of being tired?

I’ve got something to help you start today:

👉 https://joel-brown-wellness.kit.com/3-day-challenge

Three days. Three simple habits. Real results.

Let’s get you feeling like yourself again.

07/17/2025

What do you really get with 1:1 coaching?

Most people think a health coach just tells you what to eat and when to work out.
But that’s not how I roll.
Because your life, your body, and your goals aren’t like anyone else’s.

That’s why my 1:1 coaching is completely personalized.
Not based on trends. Not some cookie-cutter program.

Here’s what we actually do together 👇

🔹 Nutrition
Meal plans tailored to your preferences and goals
Smart eating windows that stabilize blood sugar + energy
Grocery store tours (yes, virtual counts)
Pantry clean-outs that set you up for success
Supplement reviews (and real talk about what’s worth your money)
Batch cooking + simple recipes for busy weeks

🔹 Fitness
A plan built around your schedule + equipment
Functional strength programs that evolve with you
Weekly or bi-weekly training sessions
Workout check-ins + tweaks for progress/injury
Mobility and “movement snacks” for your workday
Form checks (video or in-person)

🔹 Stress + Sleep
A “sleep sanctuary” guide to improve rest and recovery
Tools for managing stress (like breathwork + grounding)
Night routines that calm your brain, not stimulate it
Circadian support to boost your natural rhythm
Coaching on setting boundaries that protect your energy

🔹 Mindset
Weekly strategies to shift from “I should” to “I get to”
Habit tracking to build momentum
Reflection prompts that connect actions to goals
Accountability check-ins to keep you on track
Support for staying consistent—even when life gets messy

It all just depends on what YOU need.

🧭 My 3-Phase Coaching Journey

Understand
Get clear on what’s really going on. Track habits. Set goals based on your life.

Build
Layer in better habits. Focus on consistency, not perfection.

Reinforce
Make your progress stick. Repetition → results → confidence.

This isn’t just another plan.
It’s your personal system for more energy, better health, and long-term results.

🎯 Book a free 15-min call and let’s talk about what this could look like for you.

https://www.joelbrownwellness.com/work-with-me

You don’t have to figure it out alone.
Let’s build your personal health program together.

07/15/2025

Always snacking… but still tired and hungry?

I used to live in that cycle.

🥯 Bagel + peanut butter + coffee for breakfast

🤯 Starving by 11am

🥦 Giant veggie lunch

😩 Crashing again by 2pm — another coffee + a sweet treat

I was eating a lot… but I was always hungry.

Low energy. Brain fog. Gassy and uncomfortable.

What I didn’t realize?

I wasn’t fueling my body — I was feeding the crash.

⚠️ Sound familiar?

Maybe for you it’s:
Mid-morning energy wall → sugary snack

End-of-day slump → chips or cookies

Late night screen time → mindless munching

👉 Snacking isn’t a failure. It’s a signal.

Your body is trying to tell you something.

Here’s how to break the cycle and feel better fast:

✅ Eat protein, fat & fiber first thing
Eggs + veggies. Greek yogurt + berries. Even leftovers.
Keeps blood sugar steady and energy up.

✅ Ditch the sugary drinks
That caramel latte? Tastes great. Wrecks your energy.
Go black coffee, tea, or water with salt + lemon.

✅ Upgrade your snacks
Hard-boiled eggs, almonds, apple + nut butter, beef sticks.
Fewer crashes. More satisfaction.

✅ Move your body
5-minute walk. Stretch. Pushups.
“Exercise snacks” curb cravings + reset your brain.

✅ Hydrate before you eat
Thirst often feels like hunger.

✅ Brush your teeth after dinner
Weirdly effective cue: the kitchen’s closed.

Snacking doesn’t have to run your day.

You can take back control of your energy — without counting calories or being perfect.

Want a simple way to start?

🎯 Grab my free 3-Day Energy Kickstart

https://joel-brown-wellness.kit.com/3-day-challenge

3 days, 3 simple habit changes.

Let’s break the cycle—for good.
👇 You in?

07/11/2025

Headlines like this make my job so much harder. 😵

I'll give the author the benefit of the doubt here that they are just trying to communicate new information clearly.

Nuance is really hard when trying to explain complex topics like what food does in your body.

But articles like this do our health (and our intelligence) a deep disservice.

Because see now? Articles like this one get picked up by major news outlets.

Mom's are going to be afraid to feed hog dogs to their kids.

Not that I think hot dogs are a healthy superfood by any stretch. 🌭

But this article makes it sound like eating a hot dog a day is going to kill you dead.

For some people, especially kiddos? A hot dog might be a source of protein they wouldn't otherwise get. (Just lose the ultra processed bun.)

But let's unpack a little of the convoluted messaging packed into this article:

- Conflating processed meats with fresh meat (not the same thing)

-Suggesting fresh meat has the same unhealthy effect as ultraprocessed foods

-Zeroing in on processed meats when highly processed junk food is also associated with these health outcomes

-Using epidemiological studies (using food surveys) to predict something as complex as the impact of food on our health

-Not recognizing there are wildly varying degrees of quality in processed meats

-Leaving out the nutrient content of even commercially processed meat

But you can't squeeze all of that nuance into a 10 word headline. Easier just to say that eating hot dogs will kill you.

(Tin foil hat here: What's the agenda behind a study like this one? 🤔 )

Anyway kids, use your common sense and critical thinking skills, and come to your own decisions.

Trust, but verify.

🍳 Looking for real, honest and nuanced nutrition advice? Check out my newsletter "Better Than Yesterday":

https://www.linkedin.com/newsletters/better-than-yesterday-7335687212857991168

07/10/2025

Wow, I needed to get outside! ☀️

Even if it was just a few minutes in my overgrown backyard.

I'm spending most of my time inside, on the couch with my foot elevated.

It's SO BORING.

And I'm not getting my normal fresh air and sunshine.

But I'll take what I can get.

Touching grass and picking veggies isn't the worst way to spend time.

Just reminds me of how much we need sun and fresh air and time outside.

The sun felt SO good on my skin!

Ankle update: Just got the splint off and the stitches removed. Still in a boot and on crutches for a few more weeks. 🩼

Progress. The only way out is through.

How's this week going for you? Let me know 👇

07/03/2025

I set a goal for myself today. 💪

150 pushups (variations)
150 situps (variations)
100 curls
30 pull ups

Doesn't sound like a lot, but I can't walk or squat or lift.

But I know that if I don't have a plan, I probably won't make time to move.

So I have to give myself a goal and push myself to get there. ⚡

So I'm not just laying around feeling sorry for myself.

The only way out is through, y'all.

Ever felt stuck or struggle with a setback? How did you work through it?

Let me know!

07/03/2025

Tired of starting over every Monday? 📆

You’re not alone.

You cut back on carbs.

Log your food.

Squeeze in a few workouts.

Then life happens:
😮‍💨 Work blows up
😷 Your kid gets sick
🍕 You grab takeout, miss a workout…

And suddenly you feel like you blew it.

Here’s the truth:
It’s not that you lack willpower.

You’ve just been following plans that weren’t built for real life.

Most programs ask you to build your life around your health.

But what if your nutrition and fitness plan was actually built around your life?

That’s what we do in my coaching program:
✅ Meals that work with your schedule
✅ Movement that builds strength without stealing your time
✅ Habits that stick — even when life gets messy

The goal?
To make this the last plan you ever need.

Because it’s not one-size-fits-all — it’s built for you.

🎯 Want to see what that feels like?

Start with my free 3-Day Energy Boost Kickstart Challenge — 3 simple changes to get your momentum back.

Grab it here 👉 https://joel-brown-wellness.kit.com/3-day-challenge

Let’s go!

P.S., I’m resting and recovering nicely from ankle surgery, now the proud owner of 2 new titanium screws. Thanks for all the good vibes and well wishes!

06/30/2025

Broke my ankle on a backpacking trip. Now what?

I was out in Desolation Wilderness with my two sons and some close friends.

Scrambling around Lake Aloha, I slipped off a boulder and landed hard.

⚡ Instant pain. I knew it was bad.

I still had to:
➡ Hobble 3 miles back to camp
➡ Hike 2 more miles the next day to the trailhead

X-ray + CT confirmed: fractured ankle.

Doctor says: surgery or 6 weeks in a cast.

No rucks. No kettlebells. No walks.

Right at the start of summer.

I’m not gonna lie — I’m struggling.

I’m used to moving. Doing.

And yeah… a lot of my identity is wrapped up in being a fit, active man.

Now? I feel a little lost.

Worried about losing muscle. Gaining weight.

Falling behind on my training.

But here’s the thing:
Setbacks happen.

I could spiral into 6 weeks of Netflix and self-pity.

Or I can do what I can with what I’ve got.

Here’s how I’m adapting:

✅ Pushups, pull-ups, sit-ups, dead hangs
✅ Swimming with a pull buoy (while I still can)
✅ Upper body, core, and grip work
🍳 Prioritizing protein + real food
☀️ Soaking up sunshine
🙏 Staying grateful, even on the hard days

It’s not easy. And it’s definitely not what I planned.

But I’m still here. Still trying. Still moving forward.

➡️ If you’ve been sidelined — injury, burnout, life stuff — and you’re struggling to start again…

Just start small.

Pick a direction and go.

My 3-Day Energy Kickstart Challenge is a great first step:

3 days. 3 simple habits. Totally free. Link in Bio

https://joel-brown-wellness.kit.com/3-day-challenge

Let’s get back in the game. Together. 💪

— Joel

Regain control of your energy, weight, and health with a personalized coaching program designed to reverse conditions like Type 2 Diabetes, high blood pressure, and fatigue.

06/18/2025

4 quick wins to boost your energy today ⚡️

Feeling drained? Low focus?

You don’t need a full life overhaul to start feeling better.

Sometimes the smallest shifts pack the biggest punch.

Here are 4 easy wins to boost your energy — starting today:

🚶🏻‍♂️ Start walking every day
Just 10–20 minutes gets your blood flowing, clears your head, and helps regulate blood sugar.
(Plus, walking outside boosts mood and vitamin D.)

🍳 Add protein to your breakfast
Protein keeps you full longer, stabilizes blood sugar, and helps reduce mid-morning crashes.
Eggs, Greek yogurt, or leftover steak > cereal or toast.

💤 Go to bed 1 hour earlier
More sleep = better recovery, more focus, stronger immune system, and fewer cravings.
Keep screens out and the bedroom cool.

💧🧂🍋 Add salt + lemon to your water in the morning
Rehydrates your body, supports adrenal function, and gives you a natural electrolyte boost.

(Especially helpful if you’re low on energy or kickstart with coffee.)

None of these take more than a few minutes.

But you'll notice the results immediately.

And they stack fast when done daily.

➡️ Want more low-lift ways to improve your energy?

Download my free 3-day energy kickstart challenge! Comment "Kickstart" or shoot me a DM and I'll send you the link.

Which one of these are you trying tomorrow? Let me know in the comments below! 👇

06/16/2025

Ready to get your energy back? 💪

Join my FREE 3-day energy kickstart challenge today! ⚡️

This 3-day FREE challenge is designed to help you reset your energy, sharpen your focus, and start feeling like you again, all in less than 15 minutes a day.

06/03/2025

Snack attack! 🦈

I love these Wilde Protein Chips.

They satisfy my hunger for something salty and crunchy…

Plus they’re packed with protein and made with (relatively) whole ingredients.

Things like chicken and egg whites.

They have a fantastic, spicy flavor and really do scratch that itch for a crunchy snack.

But here’s the thing… 🤔

They are still chips.

They still have 170 cal / 10g fat / 7g of carbs / 11g of protein per 25 chips.

They still hit that pleasure center in my brain that tells me “MORE!”

They are very, very hard for me to stop eating.

So yes while relative to say a pack of Doritos these are definitely a better choice…

They are still chips.

They are still made to get you to eat more and more.

You will not hit your goals if you are stuffing your face with chips all the time.
Protein chips or otherwise.

Where with a bowl of meat and vegetables your body will tell you when to stop

Don’t expect your brain to know when to stop eating these chips…

Cause all it wants is more of that dopamine hit.

P.S. if you’re deciding between a bag of Doritos and a bag of Wilde Protein Chips, go with the Wilde Protein Chips.