Joel Brown Wellness

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United States
Sacramento, CA
Joel Brown Wellness

I help you conquer stubborn weight, low energy, mood swings, brain fog and low libido with nutrition and fitness.

10/03/2025

Protein Popcorn? Sure, why not. We add protein to everything else.

Pros:
✅ Lower calorie snack
✅ Clean(ish) ingredients
✅ Cooked in olive oil
✅ A little extra protein in your day

Cons:
❌ Not organic so probably sprayed with Glyphosate
❌ Protein isolate is a highly processed ingredient
❌ Probably won't get you to your protein goals
❌ Salty snacks are always easy to overeat

Should you eat it? That's up to you, but in my opinion it's not the worst choice for a light, low calorie snack, and would be a good swap for other more highly processed foods.

That said, limiting these kind of snacks and focusing on whole eggs, meats and veggies will always be the right answer.

What do you think? Is protein popcorn something you will try? 👇

09/23/2025

Stressed out? Exercise.😣

Feeling sad or anxious? Exercise. 🏋️

Don’t want to get out of bed? Do it anyway and go exercise. 🚶🏻

Most people don’t realize how powerful exercise is for the brain and mental health.

👉 Right after a workout

Stress hormones (like cortisol) start to drop.

Your nervous system shifts from “fight or flight” to “rest and recover.”

Mood-boosting chemicals (endorphins, dopamine, serotonin) flood your brain.

Anxiety decreases, focus sharpens, and you feel calmer within minutes.

👉 With consistent training over weeks and months

Your baseline stress response lowers—your body literally becomes less reactive.

Mental health improves: lower risk of depression, less anxiety, greater resilience.

Brain health upgrades: stronger memory, sharper thinking, and long-term protection against cognitive decline.

Stress recovery gets faster so you bounce back from life’s challenges more easily.

This isn’t hype. Study after study shows that exercise is as effective as medication or therapy for mild to moderate depression and anxiety—and it comes with no side effects except better health.

💡 Takeaway: One workout can change your mood and shift your focus today.

Regular workouts can change your mental health for life.

Here are some easy ideas:

🚶🏻 Go for a 15 minute walk 2x a day

🏋️ Do a short strength training routine

💪 Take an "exercise snack" and do body weight movements

🏊🏻‍♂️ Step out for a run or a swim

🎾 Play pickleball with your kiddos

👉 Not sure where to start? Build a simple exercise routine that fits your lifestyle and helps turn off the stress switch.

My Daily Routine Builder Workbook walks you through it in under 20 minutes using AI to help you create sustainable, health-focused habits, like daily exercise.

Grab it here: https://joel-brown-wellness.kit.com/products/custom-daily-routine-builder

—Joel

Personalized Nutrition & Fitness Coach

Chronic Disease Prevention | All-Day Energy | Sustainable Health Habits

09/12/2025

Is Nicotine Healthy Now?

For some reason, I’ve been hearing a lot of wellness influencers talking about using nicotine for a cognitive boost.

The former smoker in me is reacting… very negatively. 🚭

But, removed from chemical-laden tobacco or vape products, is nicotine healthy?
Here’s the deal:
Yes, nicotine can sharpen attention and speed up reaction time in the very short term.

But the effect is small and temporary, and the tradeoffs are big. Addiction risk, higher blood pressure, disrupted sleep… not a good long-term play.
But we also use caffeine and even creatine for a boost in energy and a sharper mind. Is nicotine any different?

If it weren’t for the catastrophic health effects of tobacco and vape products, would we use nicotine the same way we use caffeine?

There are differences. Big ones.

Nicotine is metabolised much faster than caffeine, so its effects are much shorter lived.

Caffeine, at least in the forms we take it (coffee and tea), comes with lots of great polyphenols.

Can caffeine be habit forming? Of course - we all have a caffeine habit, right? Ever go a day without coffee? How bad was your headache?

But very few things, save maybe sugar and cocaine, are as habit forming as nicotine.

According to anecdotes and observational studies, nicotine does sharpen focus and attention for a short time.

That said, there is not a lot of data to show major cognitive benefits, especially compared to less habit-forming products.

Before you jump into any kind of biohacking or supplement to give yourself a boost, you have to nail down the basics:

✅Priotize sleep
✅Get early exposure to sunlight
✅Drink plenty of water
✅Fuel with quality protein and unrefined carbs
✅Move your body everyday

Then, if you want an extra boost, try a cold shower or enjoy a green tea or coffee, or take some creatine.

For me, using nicotine for a brain boost is a HARD no.

But I’m an ex-smoker. I know how quickly I can become dependent.

It’s definitely not one of those things I would suggest someone try, especially if they haven’t done the basics first.

Let me know below: What do you think? Nicotine as a helpful brain booster, yes or no? 🤔

09/10/2025

Creatine vs. a walk in the sunshine ☀️💊

Sounds like a weird comparison, right? But stick with me.

Here’s the deal:

👉 Creatine 101

Creatine isn’t just a “gym bro” supplement.

It’s a natural compound your body makes and stores in muscles and your brain.
Supplementing boosts your body’s “phosphocreatine system”, basically extra fuel for short bursts of power and mental effort.

Research shows creatine can improve memory, attention, and mental energy, especially when you’re tired or stressed.

👉 Sunshine + a walk 101

Just 15–30 minutes outdoors increases blood flow and oxygen to the brain.
Exposure to natural light boosts serotonin (your “feel good” hormone) while regulating melatonin for better sleep later.

Walking sparks kind of a creative flow state; your brain takes pressure off your overthinking circuits, freeing up creativity and focus.

The combo? A noticeable lift in energy, mood, and problem-solving ability.

So yeah, creatine is a great supplement. I take it most every day.

Honestly if you want a simple, free way to boost your energy, supercharge your creativity and get some movement in?

A walk in the sunshine is where it's at. ☀️

👉 Want more simple upgrades like this?

Grab my Custom Daily Routine Workbook and build a health-focused routine that actually fits your life:

https://joel-brown-wellness.kit.com/products/custom-daily-routine-builder

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

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

Address

Sacramento, CA

Telephone

+19168271934

Website

http://www.joelbrownwellness.com/

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