http://www.joelbrownwellness.com/

Joel Brown Wellness, Sacramento, CA (2026)

12/16/2025

What does ~30g of protein actually look like?..

Surprisingly, it doesn't have to be that much food.

A couple hard boiled eggs, a Babybel cheese and a steaming cup of bone broth gets you to 27g.

A Chomps meat stick + a bowl of yogurt with almond butter gets you to about 30g.

It doesn't have to be complicated. Find high-protein foods that you enjoy and eat them.

Need help making things uncomplicated? Shoot me a DM and let's talk.

—Joel
Personalized Nutrition & Fitness Coach
Men’s Health & Vitality | All-Day Energy | Sustainable Health Habits

12/08/2025

Here’s a radical concept 🔥 :

When you move less, you want to move less.

(It’s one of those vicious cycle things.)

In other words, the reason you don’t feel like going for a walk or hitting the gym? Is because you don’t walk or go to the gym.

There is some real science behind this:

Basically, your body makes enough energy for your regular activity level.

No more, no less.

So, when your “regular activity” is walking from the car to your desk at work, you probably don’t feel like going for a jog or doing kettlebell swings.

This also means that all that energy you are eating (calories)?

Your body uses the little that it needs and then stores the rest for later as fat.

(There’s way more to it than just energy balance, like hormones and inflammation, but let’s stay focused.)

So I totally understand why it feels SO hard to get motivated to exercise more.

The good news is, the opposite is also true: When you move more, you WANT to move more.

Your body adapts pretty quickly and wants more activity.

Seriously, you were born to move.

But getting started is the easy part. Just pick something and start moving.

It gets tough when you are trying to maintain your momentum.

That’s where I come in.

My job is to give you the tools, support and accountability to keep it going and build on those first wins.

Need help getting started? We should chat.

Just drop me a DM or comment with “Strong”, and we can talk about 2-3 things that are holding you back and how I can help.

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

11/19/2025

Are you still doomscrolling, bro? 📵

I’ll be the first to admit to spending too much time on Instagram, looking for things to be mad at.

Not pictures of friends on vacation, or puppies, or kettlebell videos or whatever would actually make me happy.

But literally seeking out content that will make me angry.

Or justify my sense of “rightness”.

And the algorithm fed me what I wanted.

We guys may have trouble admitting out loud that we get sucked into that trap.

But boy is that a quick way to get dark and toxic.

It feeds your stress, which was already high to begin with…

Which crushes your testosterone and s*x drive…

And makes you less available to your family, friends and coworkers…

While also putting you into the headspace to make truly unhealthy food and lifestyle choices.

I recently deleted Instagram and Facebook off of my phone.

And honestly? I feel so much happier and less stressed. (I realize you are reading this on Facebook or IG. Stay focused.)

There is literally nothing I am missing out on. Nothing.

So if you’re chronically stressed out and find yourself constantly sucked into doomscrolling on social media…

I’m giving you permission. Just stop. Delete the f&$king apps.

Go have a conversation with your partner or take your kid to the park.

Chronic stress is quite literally killing us, and we could probably all use some support and accountability to get off that rollercoaster.

If that sounds like you, we should chat.

Just drop me a DM or comment with “Strong”, and we can talk about 2-3 things that are holding you back and how I can help.

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

11/13/2025

You don't hit 10k steps by accident.

10k steps = about 4.5 - 5 miles.

You probably won’t hit it walking between home to your car and your car to your desk and back again.

It has to be intentional.

But why 10k steps anyway? Why not 5k or 12k?

The idea of 10k steps a day is pretty arbitrary, but it is as good a goal as any.

My minimum goal is 9k steps per day, more if I can.

But I’m not going to get to 8k or 9k or 10k just standing at my desk.

It takes 3 20 minute walks + running down to the park with my boys before dinner.

It takes 45 minutes on a treadmill desk at the office + jogging on the treadmill at the gym later.

Just like anything else worth doing, you have to put the intention and effort in.

You have to WANT to walk 10k steps a day.

But why SHOULD you walk 10k steps a day?

✅Better insulin and blood pressure control
✅Strengthens your heart
✅Stronger joints and bones
✅Feel more creative and energized
✅Burn more calories
✅Improved mood and mental health

If there is one thing I tell all of my clients, friends, family and coworkers to do more, it is WALK.

Nothing will give you more bang for your buck, guys.

Just walk. (If you want to throw on a heavy backpack, go ahead.)

Guys, the solution to your belly fat and crappy energy and low drive is simple, but sometimes you need some help getting started.

Does that sound like you?

We should chat.
Just drop me a DM or comment with “Strong”, and we can talk about 2-3 things that are holding you back and how I can help.

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

10/15/2025

Um, what? 🤦

Probiotic...gummy candy?

Called "Rotten"?!

Is that because that is what your teeth become?

Y'all. Can we just chill here for a minute?

Please don't buy this thinking it's "better candy", whatever that means.

It's still candy.

I just can't even, any more.

I need a walk 🤣

10/09/2025

Feeling slower, softer, and more tired lately? Here’s why.

You’re not lazy.
This isn't “just what life is like now.”

But if your 40s feel like you’re running on half a tank, you’re not imagining it.

👉 The belly weight that won’t budge
👉 Tired all the time
👉 Less motivation and libido

It’s not “just aging.”

Here’s what’s actually going on:

⚙️ Insulin resistance – Constant snacking, alcohol, and refined carbs keep insulin high. High insulin = fat storage mode (especially around your middle).

💪 Lower muscle mass – Muscle is your metabolism. Lose it, and everything feels harder.

🔥 Chronic stress – Too much cortisol tanks testosterone, sleep, and energy.

😴 Sleep debt – Poor sleep messes with hormones, cravings, and recovery.

Here’s the good news: you can turn it around fast.

Start here:
✅ Protein first at each meal
✅ Move every day (walk, ruck, run or lift)
✅ Stop eating 2–3 hrs before bed
✅ Guard your sleep like it’s your job

These aren’t fads, they’re the fundamentals your body’s been missing.

My Midlife Vitality program helps men in their 40s+ rebuild energy, muscle, and drive with a simple framework that fits real life.

💬 Comment “I’m in” and I’ll send details for a free 15-minute consult.

Let’s get you unstuck.

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

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 Ni****ne Healthy Now?

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

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

But, removed from chemical-laden to***co or v**e products, is ni****ne healthy?
Here’s the deal:
Yes, ni****ne 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 ni****ne any different?

If it weren’t for the catastrophic health effects of to***co and v**e products, would we use ni****ne the same way we use caffeine?

There are differences. Big ones.

Ni****ne 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 co***ne, are as habit forming as ni****ne.

According to anecdotes and observational studies, ni****ne 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 ni****ne 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? Ni****ne 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

Joel Brown Wellness

12/16/2025

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