http://www.joelbrownwellness.com/

Joel Brown Wellness, Sacramento, CA (2025)

08/27/2025

💊 Thinking about taking collagen for better skin, hair, nails, or joints?

Here’s the truth most people miss:

➡️ Collagen isn’t a magic shortcut. It’s just a handful of amino acids.
➡️ Your body doesn’t use it as “collagen” — it breaks it down and sends those aminos wherever they’re most needed: hormones, enzymes, gut lining, muscle repair… and yes, sometimes your hair, skin, nails, or joints.
➡️ If you’re not eating enough protein overall, those aminos won’t make it to the places you want them to.

So:
✅ Eat enough protein first.
✅ Then use collagen (food or supplement) as a bonus.

Best sources? Fatty cuts of meat, fish skin, or if you want easy mode — scoop it into your coffee or smoothie.

Collagen is good. But protein is king. 👑

👉 If you need help building simple, protein-first habits into your day, check out my Daily Routine Builder Workbook — a 10-minute way to create more energy, focus, and consistency:
https://joel-brown-wellness.kit.com/products/custom-daily-routine-builder

08/25/2025

Grateful for progress 🙏 (and a couple of screws) 🔩

I’m finally off the crutches.

Even made it back to the gym this week for some upper body work, because I gotta do something right? 💪😅

Still limping, still stiff, still a long road ahead… but I’m grateful.

Grateful for modern medicine (extra hardware included).

Grateful for a body that knows how to heal (I’m basically Wolverine now).

And grateful for the reminder that progress is rarely a straight line, it usually limps a little.

PT starts tomorrow. Onward. ⏩

—Joel
Personalized Nutrition & Fitness Coach
Chronic Disease Prevention | All-Day Energy | Sustainable Health Habits

08/14/2025

Today my oldest son started high school. 😭

Amidst all the chaos of the first week of school and soccer and work and everything else...

Taking a minute today to acknowledge that this amazing kid is becoming a man.

(We worked on shaving the other day 😵‍💫 )

He is smart and strong and curious and independent and kind.

(He's also pretty darn good at bouldering.)

He is all the good things this world needs.

Just a proud dad feeling the feelings today.

08/13/2025

Still rocking the “dad bod”? Here’s the hard truth about stubborn belly fat.
A lot of guys laugh it off.

“It’s just part of getting older.”

“Meh, I like beer too much. Whatever.”

Here’s the thing: what’s sitting around your waist isn’t just extra weight.

It’s visceral fat, the kind that wraps around your organs and quietly wrecks your health.

The more you have, the higher your risk for:
⚠️ Heart disease
⚠️ Type 2 diabetes
⚠️ Stroke
⚠️ Low testosterone (which makes it even harder to lose fat and keep muscle)

This isn’t about bad genetics or laziness.
It’s about habits that slipped when life got busy.

The good news? You can get them back.
Belly-fat-busting basics:

✅ Eat nutrient-dense whole foods and prioritize protein at every meal
✅ Ditch sugar and alcohol
✅ Keep a consistent eating/fasting window (at least 12/12)
✅ Move daily—lift weights, walk, play with your kids
✅ Keep a simple, consistent sleep routine

Now… about that beer. 🍺
It’s called a “beer belly” for a reason.
You can’t just out-exercise it.
Best move?

Decide the top 1–2 occasions each month when having a drink will be truly enjoyable (golf trip, big family event).

The rest of the time? Swap to sparkling water, kombucha, or something that won’t keep your metabolism in storage mode.

Small, consistent changes add up.

Because this isn’t about six-pack abs. It's about having the energy, focus, and health to crush it at work, be present with your family, and keep chronic disease off your radar.

Habit change is hard.

Start small with these 3 simple habit swaps to build momentum. Then when you need support, I’ll be here.

Get your free 3-Day Energy Kickstart here:
https://joel-brown-wellness.kit.com/3-day-challenge
—Joel
Personalized Nutrition & Fitness Coach
Chronic Disease Prevention | All-Day Energy | Sustainable Health Habits

08/06/2025

Is there such a thing as a “healthy” tortilla chip? 🌽🥑🧂

Let’s play a quick game…

Which of these chip brands is the healthiest?

Siete
Late July
Las Fortunitas

(Trick question… 😏)

Here’s the truth:
All three have good marketing.
All three have ingredients you can pronounce.
All three are still… chips.

Let’s break it down:
🔹 Siete is grain-free, gluten-free, non-GMO, and uses avocado oil (a win). Great for folks avoiding corn.
🔹 Late July is organic and simple, but uses sunflower or safflower oil (which oxidize easily).
🔹 Las Fortunitas? Basic corn chips cooked in cheap seed oils—no organic labels here.

But the kicker?

They all say “Gluten-Free” — because that’s what moves products off shelves.

Here’s what most people miss:
➡️ “Clean” marketing doesn’t mean it’s good for you
➡️ None of these are nutrient-dense or satisfying for long
➡️ They’re easy to overeat (especially with guac... ask me how I know)

So, what do we do?

We get honest.

We eat chips because we enjoy them, not because they’re “healthy.”

We read labels, look for quality oils and ingredients, and set some limits.

🧠 This is the kind of mindset shift I help clients build.

No food fear. No fad diets. Just real-life strategies for better energy, focus, and health.

If you’re ready to start fueling your body better (without obsessing over every label)...

👉 Join my FREE 3-Day Energy Kickstart Challenge (link in bio☝️)

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

You’ll get 3 simple daily wins to boost energy, beat cravings, and feel more in control—starting now.

Let’s build real health. One snack decision at a time.

—Joel
Personalized Nutrition & Fitness Coach
Chronic Disease Prevention | All-Day Energy | Sustainable Health Habits

08/05/2025

Feeling stuck because progress feels too slow?

You’re not alone.

We all want results faster:
👉 Lose 20 pounds in a month
👉 Fix your energy in a week
👉 Reverse 10 years of habits by the end of summer

But here’s the hard truth most people don’t want to hear:

Real change takes time.

And that’s not a bad thing.

Because the truth is—slow progress is still progress.

But most people give up before they’ve built any momentum.

They have one hard week and think:
❌ “I failed.”
❌ “This isn’t working.”
❌ “Why am I even trying?”

I get it. I’ve been there.

Building my coaching business… I want it to grow so much faster.

When I started swimming, I wanted to be great immediately.

Right now, I want my ankle to heal yesterday.

But I’ve learned this:
👉 If you keep showing up
👉 If you stick with the process
👉 If you give your body and brain the time to adapt

The payoff is coming.

Clients like Tim are proof. In just 6 months, he’s:

✅ Stabilized his blood pressure and A1C
✅ Built a consistent workout habit
✅ Learned how to eat with consistency and intention
✅ And most importantly he keeps going, even when life throws him off

That’s what I want for you.

🚀 If you’re tired of spinning your wheels and want to finally start seeing progress, grab my free 3-Day Energy Kickstart Challenge.

✔You’ll learn 3 simple habit swaps over 3 days to start building consistent energy.

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

(Your path to sustainable energy and momentum starts here.)

Let’s make this the last time you feel stuck.

07/30/2025

Do you really need supplements for more energy?

Let’s clear up the confusion.
The truth?

You don’t need a medicine cabinet full of powders, pills, or hype stacks to feel good.

But sometimes… they can help.

Here’s how I coach clients through it:

👉 Supplements are just that—supplements.
They’re meant to support a solid foundation:

Real, nutrient-dense food
Quality sleep
Daily movement
Time outside
A resilient mindset

If those aren’t dialed in, no capsule is going to fix your energy.

That said, here’s the real-life reality…

You’ve got a lot on your plate: work, family, stress, and trying to build better habits.

Sometimes your body just needs a little extra help.

Here’s why supplements can be helpful:

The food we eat today is less nutrient-dense (thanks, soil depletion 👎)
Stress, age, gut health, poor sleep, and toxins all drain our reserves
If you train hard, your needs are higher—especially for recovery and repair

I don’t take a million things. Just a few that fill specific gaps:
💥 Beef organ blend (made for men 40+)
🌞 Vitamin D3/K2 (bone healing + immune health)
😴 Magnesium glycinate (for sleep and muscle recovery)
⚡ Creatine (for energy and focus—yes, mental too)

It’s not about copying someone else’s $300 stack.

It’s about understanding what your body actually needs.

Multivitamins? Meh. Your're probably p*eing most of them out, anyway.

Gummies? You’re not 8. Swallow the capsule. 😉

Here’s the takeaway:
You don’t need supplements to have energy.

But the right ones, targeted to your needs, can absolutely help.

🎯 If you’re dragging through your day, crashing by 2pm, or relying on caffeine to stay afloat…

Start here:
👉 Join the FREE 3-Day Energy Kickstart Challenge

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

You’ll learn how to boost your energy naturally without expensive supplements or complicated plans.

Simple shifts. Real energy.
Ready? Let's go! 💪

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

Joel Brown Wellness

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