PODCAST · health
Wise & Well
by Herman Lynn
Hosted by Herman Lynn... Wise & Well is the podcast that makes health & fitness way more simple and realistic so that you can build your best body without losing your mind. Discover how to build muscle, lose fat sustainably, and improve your overall physical & mental health.
Episodes
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73: Life Update + How to Achieve Sustainable Results in 2025
First episode of the New Year! Join me for... A quick update on life & Wise & Well The problem with New Year's Resolutions How to get sustainable results in 2025 The lesson I learned in my first half-marathon Follow Herman on IG @wiseandwell.fitness Join the "Stop Dieting. Start Living" Skool…
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72: Lifelong Health & Fitness, Prepping for a Healthy Holiday Season w/ Natalie Guevara
Natalie Guevara, Weight Neutral Health Coach, joins me to discuss sustainable behavior change and how to prep for a healthy holiday season. Natalie’s 13 year journey as a health & fitness couch Real health & fitness changes start on the inside Shifting to a lifelong approach Join the DataFit...
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Coach's Corner: Tracking Macros, Mindful Eating, & Simplifying Fat Loss w/ Sarah Clark
Sarah and Herman discuss how to make tracking macros and losing fat feel easier and less restrictive. Healthy lessons from the Mediterranean culture Sarah’s cut update Why you should extend your fat loss deadline How to make tracking calories feel easier Why tracking short term helps you eat...
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70: Stop Dieting. Start Living w/ Brooks Coleman (Exciting Announcement!)
I announce why I am joining the DataFit coaching team with Brooks Coleman and how we plan to make fitness & fat loss simple & sustainable. DataFit’s mission to simplify fitness & fat loss True coaching is more than just macros & workout plans Why 90% of people who lose weight gain it all back Why…
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69: 3 Healthy Life Lessons I Learned on my Honeymoon
My wife & I spent a week in Greece on our honeymoon and learned some very important healthy life lessons. 3 Healthy Takeaways from Greek Culture A simple healthy diet can still taste great A society built around walking and movement The importance of family & community Follow Herman on IG...
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68: Down 110 lbs... How Dal Sekhon Defied the Odds
Dal Sekhon, Nutrition/Weight Loss Coach, joins the show to share how she lost 110 lbs, has managed to keep it off, and now helps others do the same. The “secret” behind most fad diets Small steps lead to big results Why you have to diet from the inside out Building your new identity Do you really...
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67: How to Build Muscle and Lose Fat... at the Same Time
Learn exactly how and who can build muscle and lose body fat at the same time (spoiler... it's probably you). Who can build muscle and lose fat at the same time Do you need to bulk and cut cycles to improve body composition? How our body builds muscle and burns fat The beauty of “Newbie Gains”...
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66: How to Stay Fit for 30 Years... Not 30 Days
Struggling to make health and fitness habits last longer than 30 days? Tired of "starting over" and feeling like you are always playing catch-up? This episode is for you... - Coaching client win of the week - The only game is the long game - “30 Day Transformations” are not real - Treat fitness…
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65: A Lifelong Approach to Weight Loss (The next chapter of Wise & Well)
I am incredibly excited to share an update on the evolution of Wise & Well and why it's so important for you... I want to hear from you! If you are someone who... Has lost some weight... and seeing progress may be slowing down Has tried all the fad diets & workout trends... and wants something...
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64: Brutally Honest Advice for Building a Truly Healthy Life w/ Brooks Coleman
Brooks Coleman is back to discuss the concept of "ACT" and how to start taking actions that align with the life you want to live. Why Brooks is shifting his focus to behavior & mindset The problem with telling people to just “move more, eat less” Leaning into discomfort Taking actions toward the...
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63: Do You Need to "Bulk" and "Cut" to Build Muscle & Lose Body Fat? (Quick Bite)
Do you need to add calories to build muscle? Do you need to reduce calories to lose body fat? Can you do both at the same time? I answer this question I got from a follower on IG in this solo episode. When you should definitely eat more or less Do you need to eat more to build muscle? Is…
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Coach's Corner: Why Maintaining Weight Loss is So Hard and How to Get Better at It w/ Sarah Clark
Herman’s wedding update (this was recorded 1 week prior to the wedding) Sarah’s baby update Why maintaining weight loss is harder than weight loss itself Finding new goals that feel as good as weight loss Maintenance requires practice How to keep growing during maintenance The 3 keys to…
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61: How to lose the last 20 lbs... and is it worth it? (Quick bite)
How to lose the last 20 lbs Why the last 20 is harder than the first 20 Are you really in a plateau? Do you need to cut calories more? Do you really need to track every calorie? Can you just move more? How to build muscle and lose fat at the same time How to keep the weight off for good. Are the...
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60: How Long Does it Take to Lose Weight & Build Muscle? And How to Keep Going w/ Alex Thieme
Alex Thieme, fitness coach, joins the show to lay out realistic expectations for body changes and how to keep going for the long haul. How long it really takes to build muscle & lose body fat How Hollywood creates unrealistic expectations Why maintaining weight loss is so hard for most people…
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59: 3 Reminders for a Fit AND Happy Life (It's Wedding Week!!)
There are 7 days until I get to marry my best friend and favorite person in the world. With wedding week coming up... I wanted to share 3 reminders for a fit AND happy life. 1. Meaning comes from leaning into the hard things 2. Some weeks are not about food and fitness… and that doesn’t need to...
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58: Realistic Fat Loss Expectations & Building Your Ideal Body + Lifestyle w/ Sam Forget
Sam Forget is back! This time we dive into realistic fat loss expectations and creating a body that matches your ideal lifestyle. Living in a country without knowing the language How learning Spanish is similar to fitness Why “failing” is a superpower Swinging momentum when you’re in a fitness...
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57: How to Handle Scale Fluctuations (Quick Bite)
Are you frustrated about seeing the scale swing on a daily basis? Then listen to this. I cover... Why the scale fluctuates so often What this actually means for weight loss 3 strategies to stop letting the scale ruin your day After listening to this episode... If you want to get stronger, feel…
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56: "All-or-Nothing" Thinking (Quick Bite)
Join me for the first official "Quick Bite" as we tackle the topic of All-or-Nothing thinking. This is a new segment of the show that will be focused on short but effective episodes. I'll share lessons from personal and client wins/struggles and make sure you are hearing helpful content more...
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55: Becoming "Body Confident" with Coach Bronson
Bronson Dant, Author and Coach, joins the show to discuss the holistic aspects of living a healthy life and how that definition likely needs to evolve in your own life. Finding the “best” diet is a distraction from the real problem Why we often miss the forest for the trees in fitness “The...
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Coach's Corner: Fitness for Life, Social Media Lies, and Babies w/ Sarah Clark
Sarah Clark is back! With a baby this time... We talk about life with a newborn, how fitness changes throughout life, and what annoys us about the Social Media world right now.
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53: How to Ditch "All-or-Nothing" Thinking in Fitness
Many people fall into the all-or-nothing pattern in fitness and dieting. I cover why this is and how to end it. Why you fall into cycles of all-or-nothing Expectations vs reality #1 We assume we have to do more than we really do to get results #2 The results we want are not worth the amount of…
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52: How to Build a Lifelong Healthy Relationship w/ Sergio Nazzaro
We take a break from the usual conversation around food, fitness, & fat loss to focus on building healthy relationships. Sergio Nazzaro, Performance Coach, joins the show to talk about how to make a relationship go from "failing" to "thriving." Disclaimer: This is a very blunt & transparent...
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51: Some personal thoughts on motivation in fitness... (It was a rough April)
I had a few rough weeks in April fitness & nutrition wise... As I finally got "back on track" last week... it made me think... Motivation is meant to have highs and lows... we just need to learn how to make them less extreme. I cover why and how in this episode. NEW! The Wise & Well Sunday...
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50: The 5 Changes That Finally Made Me Stronger, Leaner, & Healthier
Join me for another solo episode. I tried every diet and workout for 10 years and saw very little changes to my body. Here are the 5 things that finally helped me start building more muscle, lose body fat sustainably, & feel healthy. Follow @wiseandwell.fitness on IG for daily fitness tips The 5...
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49: The Truth About Obesity, Ozempic, and Nutrition Coaching w/ Mike Doehla
Mike Doehla, Founder of Stronger U, joins the show to talk about the current state of the nutrition coaching industry, obesity, and the future outlook of health & fitness. Why Mike started a podcast The extremes of the fitness industry Is obesity a choice? Tracking calories vs intuitive eating…
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Coach's Corner: Want to Get Fit & Lose Fat? Focus on the Process... not the Outcome
Sarah Clark joins the show for another round of the Coach's Corner. We share our thoughts on process goals, challenging inner beliefs, and how to not let fat loss goals control your life. Follow Sarah on IG @sarahclarkkk_ Follow Herman on IG @wiseandwell.fitness Looking for help with your…
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47: 5 Reminders After a Weekend of Eating "Bad"
In this solo episode, I cover 5 important reminders to help you overcome the nagging guilt after a weekend where you definitely did NOT prioritize your fitness nutrition. 1. You did do as much damage as you think How much you have to eat to actually gain fat 2. Scale fluctuations are normal What...
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46: Making Fitness and Fat Loss More Realistic for Busy Parents w/ Ryan Murphy
Ryan Murphy, fitness & nutrition coach, joins the show to provide discuss how busy parents can make fitness & fat loss more realistic. Prioritizing your fitness as a parent Social media fitness vs reality Unrealistic expectations of healthy eating and exercises Simplifying what makes a healthy…
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45: Weight Loss for Former Athletes, Making Fitness Less Complicated, and Going on Offense Instead of Defense w/ Michael Soares
Michael Soares, trainer and founder of New Human, joins the show to talk about weight loss for athletes and making fitness less complicated. Why former athletes struggle with weight gain Working out for weight loss is overrated Going on offense vs living on defense How I accidentally made my dog...
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44: How to Lose Fat Without Giving Up Your Favorite Foods (Solo)
I'm going solo for this one as I do a deep dive on how to actually "lose fat without giving up your favorite foods". No fluff. Get the notepad ready. How most mainstream diets work What you actually NEED to do to lose body fat 1. Manage overall calories Figuring out how many calories you should…
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43: How Zach Haber lost 200 lbs AND kept it off Pt. 2
Zach Haber joins the show for a second time to talk about how he lost 200 lbs (mostly in 1 year). He shares the biggest mental and physical changes he had to make to lose the weight AND keep it off. Consistency over perfection Avoiding “nothing” days How to stay motivated before you see results…
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42: Fitness Wisdom and a Little Tough Love w/ Andrew Coates (Choosing to Prioritize Health in the Modern World)
Andrew Coates (trainer, industry expert, & longtime writer) joins the show to discuss the current state of health & fitness. He outlines the challenges with staying healthy in today's world and delivers an empowering message to prioritize your fitness.
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41: How Rocky G. Lost 40 lbs with the Wise & Well Method
Rocky Gonzales joins the show to share his story of how using the Wise & Well Method helped him lose 40 lbs, build muscle definition, and improve his overall health. - Growing up as the “big” kid - The dangers of the all-or-nothing diet mentality - Living on defense - Why cardio is not the best…
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40: The Mental Side of Fat Loss w/ Dr. Allen Bacon... (The behaviors, habits, and actions that make calorie deficits easier)
Dr. Allen Bacon joins the show to discuss the behaviors, habits, and actions that make fat loss harder... or easier. The main drivers of hunger Is your metabolism the problem? Managing hunger in the modern world Identifying and reducing food triggers The impact of processed foods. Unfollow people...
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39: The Best Exercise for Fat Loss
Learn what the best exercise is for long term sustainable fat loss. We will cover what most people get wrong when exercising for fat loss and how to finally start making true body composition changes. This is a solo podcast. If you enjoy this episode, let me know in the comments and I will do…
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Coach's Corner: How to Build More Muscle and Why It's the Key to Staying Lean & Fit
On this episode of the Coach's Corner with Sarah Clark, we discuss why building muscle is the key to sustainable fat loss and building a healthy fit body. We also go over the best strategies that have helped us and our clients build more muscle. If you are looking for help with your training &...
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37: 3 Steps to Manage Hunger & Reduce Cravings w/ Brooks Coleman
Brooks Coleman joins to share his 3 step blueprint to managing hunger and cravings on your fat loss journey. Maximize fullness & satiety Control your environment Tips to deal with inevitable cravings Follow Brooks @thebrookscoleman on IG
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Q&A: Whether you should bulk or cut first, underrated healthy habits, staying fit while on vacation, thoughts on Orange Theory w/ Sarah Clark
Coach's Corner Q&A with Sarah Clark Should you increase calories & build muscle first before going on a cut? What is the most underrated habit that has made Sarah healthier? How do you stay on track while on vacation? How do you successfully maintain after a cut? Sarah’s biggest goals as a new...
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35: Flexible Dieting, Muscle Gain, Body Dysmorphia, and Losing Fat for Good w/ Carrie Astwood
Carrie Astwood, Fat Loss Coach, joins the show to discuss her journey of becoming a bodybuilder, dealing with multiple cycles of weight gain, and how she finally lost fat for good. Carrie’s personal journey through eating disorders, bodybuilding How she gained AND lost 100 lbs Why “flexible...
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5 Tips to Stay Fit During the Holidays w/ Sarah Clark
In todays episode of the monthly Coach's Corner series, Sarah Clark and I give you 5 actionable tips to stay fit & healthy during the holidays. We cover workouts, nutrition tips, as well as mindset. If you find this episode valuable, and want to help us out (totally cool if you don't)... take a...
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33: The Truth About Boosting Your Metabolism w/ Sam Forget
Sam Forget joins to talk about "boosting your metabolism".... what is true, what is a myth, and how to actually improve your metabolic health. Is starvation mode real? Can eating too little really make you hold onto fat? Walking is the most underrated "metabolism booster" The "movement paradox"…
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32: You're Doing too Much... How to Make Progress in Less Time and Have Fun With Fitness Again w/ Coach Frizzle
Rusty, AKA the Miss Frizzle of Fitness, joins to discuss why so many people struggle to find the right balance with fitness and how to get more out of your workouts. Rusty wants you to have fun with fitness again The process of working out is more important than the outcome The limitations of...
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31: Macro Cooking Made Simple w/ Rachel Werner
Rachel Werner, author of Macro Cooking Made Simple, joins to give her top tips to make healthy cooking easier How much do macros matter for most people? How Rachel prioritizes protein in her plant-based diet Our favorite protein smoothie combos How to build a balanced macro friendly plate A…
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30: The Top 10 Tips to Make Fat Loss Easier w/ Sarah Clark (Coach's Corner)
Sarah Clark joins the show for another edition of Coach's Corner. Today we cover the top 10 tips to make fat loss easier. Follow a strategic plan Space out your meal Manage your hunger Audit your calories Avoid the extremes Lift weights Walk Manage your stress Sleep Be patient
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29: How Mike Doehla Helped 1000's of People Lose Fat and Improve Their Relationship with Food (Founder of Stronger U)
Mike Doehla, Founder of Stronger U, joins me to discuss the biggest lessons he learned from helping 1000's of people lose fat and improve their relationship with food. Building a business around serving people rather than selling them How Stronger U won by keeping nutrition simple The 2 most…
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28: Billy Grady is Fixing Mental Wellness One Latte at a Time
Billy Grady, founder of Blossom, joins me to discuss why he created his Superfood Lattes and how he is turning his beverage company into a one stop shop for improving mental wellness. On this episode, you'll hear... Billy’s personal struggles with mental & physical fatigue How nutrient…
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27: Why FAT Loss is Not the Same as WEIGHT Loss (Coach's Corner w/ Sarah Clark)
The first installment of Coach's Corner! This will be a monthly series where Sarah Clark (The Sarah Clark Podcast) and Herman Lynn co-host to bring you valuable insights based on our experience as fitness & nutrition coaches. This episode covers the difference between weight loss and fat loss…
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25: Jordan Lips Q&A: Requirements for Building Muscle, Why More Volume is NOT Always Better, and the Truth Behind Common Fat Loss Myths
Jordan Lips, Online Fitness Coach and Certified Nutritionist, joins to clear up common misconceptions about building muscle and losing fat On this episode, you'll hear... What is actually required to build muscle Should you train to failure? The benefits of training to failure as a beginner…
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24: What You Actually Need to Know About Macros w/ Sarah Clark
Sarah Clark joins me again to break down everything you ACTUALLY need to know about macros & calories to hit your goals. In this episode, you'll hear... An update on my current bulk How to determine your real maintenance calories The value of having a nutrition coach Why you are probably eating...
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23: Sam Forget Isn't Afraid to Give the Fat Loss Advice You NEED to Hear
Sam Forget, a nutrition coach who has been helping frustrated dieters for over 10 years…joins for a very transparent and nuanced conversation around fat loss. Sam believes radical honesty with his clients is necessary for them to achieve their goals. We talk about how to achieve that without the...
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ABOUT THIS SHOW
Hosted by Herman Lynn... Wise & Well is the podcast that makes health & fitness way more simple and realistic so that you can build your best body without losing your mind. Discover how to build muscle, lose fat sustainably, and improve your overall physical & mental health.
HOSTED BY
Herman Lynn
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Frequently Asked Questions
How many episodes does Wise & Well have?
Wise & Well currently has 72 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Wise & Well about?
Hosted by Herman Lynn... Wise & Well is the podcast that makes health & fitness way more simple and realistic so that you can build your best body without losing your mind. Discover how to build muscle, lose fat sustainably, and improve your overall physical & mental health.
How often does Wise & Well release new episodes?
Wise & Well has 72 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Wise & Well?
You can listen to Wise & Well on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Wise & Well?
Wise & Well is created and hosted by Herman Lynn.
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