Defining Dad Bod: Recent Episodes
Alex VanHouten
Coach Alex VanHouten is the owner and founder of two health and fitness companies -- The Betterment Company and Defining Dad Bod and he brings 15 years of fitness industry experience to this epic podcast EVERY WEEK!
Through "Defining Dad Bod" Coach Alex helps moms and dads with cutting edge nutrition, exercise, and lifestyle change designed optimize their bioindividuality and help them show up better for themselves and their families. He hosts THIS podcast to cut through the confusion of the health and fitness industry weekly!
Every episode will help you build a stronger self, family, and community through healthy nutrition, exercise, and lifestyle change! Subscribe for a new episode every Sunday!
Recently, the show's primary sponsor - "The Betterment Company" - has launched a new mobile app called 'Better Daily"! Join us at definingdadbod.com/betterdaily for a low-cost community that equips and inspires everyday people to do extraordinary things by working to become 1% Better. Single. Day!
Coach Alex lives in Greenbrier Arkansas with his wife Christin and his two sons Gabriel and Bennett.
To catch the latest from Coach Alex - check out his new "Better Daily" podcast here-
https://podcasts.apple.com/us/podcast/better-daily/id1589783125
The season 3 of Defining Dad Bod has been an amazing year! Join Gabriel and I as we highlight the most powerful work of on the show and announce the exciting changes coming for season 4!
Join us Better Daily:
https://betterdaily.live
Use Code DADBOD at checkout to save 25%!
Top 5 Single Topic Episodes -
5) Sleep - Definingdadbod.com/blog/83
4) Epigenetics - Definingdadbod.com/blog/126
3) Carry Your Cross - definingdadbod.com/blog/119
2) Testosterone - definingdadbod.com/blog/149
1) Fasting 101 - definingdadbod.com/blog/188
Top 5 Series At Defining Dad Bod -
5) Supplement Series - episode 1 - definingdadbod.com/supplements
4) Macro Nutrients - episode 1 - definingdadbod.com/blog/181
3) Beyond Calories - definingdadbod.com/beyondcalories
2) Hormones - definingdadbod.com/hormones
1) Exercise and The Brain - episode 1- definingdadbod.com/blog/190
definingdadbod.com/(create page)
Top 5 Interviews At Defining Dad Bod -
5) The Secret Life Of Fat With Dr. Sylvia Tara - definingdadbod.com/blog/194
4) Bedroom GAINZ With Dr. Judson Brandeis - definingdadbod.com/blog/121
3) Fat Loss Forever With Dr. Layne Norton - definingdadbod.com/blog/104
2) Your Amazing Microbiome With Dr. Bruce Cooper - definingdadbod.com/blog/140
1) The Sniper Mind With David Amerland - definingdadbod.com/blog/179
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Live workshop from Coach Alex VanHouten for Better Daily members.
Visual Presentation Here:
https://www.youtube.com/watch?v=TCJfhyNdFAU
Join us Better Daily:
definingdadbod.com/betterdaily
Use Code DADBOD at checkout to save 25%!
Jumpstart With Coach Alex
definingdadbod.com/jumpstart
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Have you ever heard of the cycle of history?
“Hard Times make Strong Men
Strong Men make Good Times
Good Times make Weak Men
Weak Men make Hard Times”
What if parents could find a way to break the cycle so that Good Times make BETTER MEN AND WOMEN? What if the cycle of history could be broken and things could get better and better?
What if the hard-earned lessons of privation and hardship could be passed down well from generation to generation even in times of abundance such that the pendulum swing back to privation and hardship could be avoided altogether?
Maybe it’s a pipe dream. But as I raise my sons, these are the things that keep me up at night— and here is the best list I can put together so far of how to avoid this trap in fatherhood.
1) Teach them how to choose a good spouse by working well with yours. One of the things that’s lost in fatherlessness is the example of what worthwhile, productive, peaceful relationships look like. Having a great companion will teach them more than you can.
2) Get in and stay in the best shape you can manage. The grit, endurance, and discipline that comes from eating well and exercising regularly is invaluable. Additionally whatever potential is wrapped up in a person’s DNA becomes foundationally impeded when untrained.
3) Tell your story. Just because they didn’t grow up like you doesn’t mean those lessons weren’t valuable. Most children don’t know the struggles of their father until late in life- if at all. Privation teaches by necessity. Love teaches by admiration.
4) Play as often as you can. They’ll have to learn to play every game with the best hand they’ve been dealt. And How to have some fun while doing it. That’s most of life. Model the good sport, be gracious in defeat, and play to win.
5) Let them see you fail. Men who grew up without dads think they must only show their successes. Not true. The most valuable thing we can teach our children is that THEY WILL FAIL. Success is built on HOW we respond to failure. Model humility and they will too.
6) Serve the less fortunate with them. Exposure to the tougher side of life is important for the cultivation of gratitude and selflessness. Don’t let them naively believe that abundance the natural state of existence — to whom much is given, much is expected.
7) Introduce them to history and drama and talk about it. Both religious and non-religious traditions have powerful histories that give each generation common languages and points of reference. Operating with wisdom requires an understanding of the story we are living out.
8) Spend time hiking Nature is naturally beautiful and naturally humbling. Sunlight, fresh air, and the sheer grandiosity of creation is a powerful force that drives a man to a fully integrated sense of self.
9) Work hard and invite them to do the same—with patience. Kids are capable of immense determination and indomitability. Give them many chances to work shoulder to shoulder with you and watch your diligence rub off on them.
10) Define words like Courage, honor, integrity, humility, peace, patience, mercy, forgiveness, joy, discipline, fidelity... And their counterparts Malice, deceit, suffering, strife, envy, arrogance, rage, sloth... And learn to tell the stories make these words come to life.
Are you also interested in Intergenerational Betterment? Join us HERE:
definingdadbod.com/betterdaily
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Jumpstart With Coach Alex
definingdadbod.com/jumpstart
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Just because we can’t escape getting older doesn’t mean we have to surrender to falling apart.
Let’s dive into the science of aging and some of it’s preventable affects on our minds!
This Episode Has Been Brought To You By “Better Daily”!
definingdadbod.com/betterdaily
Use Code DADBOD at checkout to save 25%!
Start Improving Your Nutrition With NEW SCIENCE
definingdadbod.com/blog/181
Jumpstart With Coach Alex
definingdadbod.com/jumpstart
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
What do we do when "chill pills" are not enough?
19% of U.S. Adults in 2019 reported wrestling with anxiety.
Post-Covid in 2021 - 30% of U.S. Adults report wrestling with anxiety.
Anxiety disorders are no joke. Miserable, isolating, and potentially life-threatening - we need an effective way to combat them that empowers individuals, improves families, and is sustainable over time!
This Episode Has Been Brought To You By “Better Daily”!
definingdadbod.com/betterdaily
Use Code DADBOD at checkout to save 25%!
Anxiety and Depression Are Often Dually Diagnosed.
definingdadbod.com/blog/195
Jumpstart With Coach Alex
definingdadbod.com/jumpstart
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
“If everyone knew that exercise worked as well as Zoloft, I think we could put a real dent in the disease.” Dr. John Ratey
Depression is an erosion of connections — in your life as well as between your brain cells, according to Dr. John Ratey, a practicing psychiatrist, clinical associate professor of psychiatry at Harvard Medical School, and author of seven books on brain functioning including SPARK, The Revolutionary New Science of Exercise and the Brain. In SPARK, Dr. Ratey presents numerous cases of worldwide scientific research and studies to affirm that exercise, in fact, reestablishes those connections.
In Britain, doctors now use exercise as a first-line treatment for depression, but it’s vastly underutilized in the United States…a fact that Dr. Ratey says is a shame given the supporting studies. It is this lack of appreciation for the value of exercise that has ignited Dr. Ratey’s passion for spreading the word – and for founding his new nonprofit organization, Sparking Life.
Here’s what’s known
Studies suggest that endorphins produced directly in the brain contribute to the general feeling of well-being that usually comes along with exercise. Aside from elevating endorphins, exercise also increases our body and brain levels of endocannabinoids, brain growth factors (BDNF)and regulates all of the neurotransmitterstargeted by antidepressants.
For starters, exercise immediately elevates levels of norepinephrine in certain areas of the brain. It wakes up the brain and gets it going and improves self- esteem, which is one component of depression.
Exercise also boosts dopamine, which improves mood, motivation, feelings of wellness and attention. Chronic exercise increases dopamine storage in the brain and also triggers the production of enzymes that create dopamine receptors in the reward center of the brain, and this provides a feeling of satisfaction when we have accomplished something. If the demand is there, the dopamine genes get activated to produce more, and the overall effect is a more stable regulation of these pathways, which also are important to controlling addictions.
Serotonin is equally affected by exercise, and it’s important for mood, impulse control, and self-esteem. It also helps stave off stress by counteracting cortisol, and it primes the cellular connections in the cortex and hippocampus that are important for learning.
In addition to feeling good when you exercise, you feel good about yourself, and that has a positive effect that can’t be traced to a particular chemical or area in the brain. If you’ve been feeling down and you start to exercise and feel better, the sense that you’re going to be OK and that you can count on yourself shifts your entire attitude. The stability of the routine alone can dramatically improve your mood. Clearly, there’s something going on.
“What makes aerobic exercise so powerful is that it’s our evolutionary method of generating that spark,” according to Dr. Ratey. “It lights a fire on every level of your brain, from stoking up the neurons’ metabolic furnaces to forging the very structures that transmit information from one synapse to the next.”
This Episode Has Been Brought To You By “Better Daily”!
definingdadbod.com/betterdaily
Use Code DADBOD at checkout to save 25%!
Jumpstart With Coach Alex
definingdadbod.com/jumpstart
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Fat is not just excess weight, but actually a dynamic, smart, and self-sustaining organ that influences everything from aging and immunity to mood and fertility. With cutting-edge research and riveting case studies―including the story of a girl who had no fat, and that of a young woman who couldn’t stop eating―Dr. Sylvia Tara reveals the surprising science behind our most misunderstood body part and its incredible ability to defend itself. Exploring the unexpected ways viruses, hormones, sleep, and genetics impact fat, Tara uncovers the true secret to losing weight: working with your fat, not against it.
Join Better Daily!
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Use Code DADBOD at checkout to save 25%!
The Secret Life Of Fat By Dr. Sylvia Tara
https://www.amazon.com/gp/product/0393354970/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0393354970&linkCode=as2&tag=definingdadbo-20&linkId=3ec2953440d27a52f0052a345e9f3c9b
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
ADHD is rising in prevalence as 11% of children ages 4-11 and 4% of adults are currently being medicated with stimulant drugs to treat inattention, distractibilitiy, hyperactivity, and impulsivity.
Is this just some weird big Pharma conspiracy to sell crystal meth to kids?
Is there another way to live that unleashes the potential of an unfocused generation?
In this episode we dive into the research to understand what ADHD is (spoiler, NOT a conspiracy or made-up diagnosis) and how those of us who live with these symptoms (diagnosed or not) can manage our active minds to get the best out of ourselves.
Whether you're an adult or child, parent, or leader in your community you need to know how one of the fastest-growing diagnosis of our day can either result in healthier, happier lives or an over-medicated, side-effect riddled generation.
We can do this BETTER.
Join Better Daily!
definingdadbod.com/betterdaily
Use Code DADBOD at checkout to save 25%!
Other Resources
69 - Living Well with ADHD - Exercise and the Brain Part 3 — Defining Dad Bod
Supporting Research
(exercise and ADHD meta-analysis)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5281644/
(cognitive nueroscience of ADHD)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4009719/
(great article by the author of spark)
https://edgefoundation.org/2009/02/16/spark-reduce-adhd-symptoms-with-exercise/
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Live from Better Daily - this workshop was a powerful discussion about how to practically incorporate fats, carbs, and proteins into your day-to-day practice!
And what about “CHEATING”?
Well, I believe you’ll appreciate the conversation!
Better Daily Group - 1% Better. Together!
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Better Daily April Calendar
https://definingdadbod.com/s/Better-Daily-April-2021
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This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
"I'm pretty stressed out today"
Oh yeah? What's got you stressed?
Kids, job, decisions, family, and random acts of entropy -- adulting is hard and the 2nd law of thermodynamics is working!
So what to do?
What if I told you that exercise can change the structure and function of your brain so that you can HANDLE THE STRESS BETTER.
AND the effects are lasting?
Would that motivate you?
I understand, you're stressed
But adding a 20min run here or there or hitting the weights you could help you change your brain and end your day feeling accomplished rather than stressed?
Excited rather than anxious?
Contented rather than upset?.
Its a powerful mechanism. Lets talk about it!
Better Daily Group - 1% Better. Together!
https://definingdadbod.com/faithful40
Better Daily April Calendar
https://definingdadbod.com/s/Better-Daily-April-2021
Use coupon code “DADBOD” for 25% off!
Spark - The Revolutionary New Science Of Exercise And The Brain
https://www.amazon.com/gp/product/0316113514/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0316113514&linkCode=as2&tag=definingdadbo-20&linkId=0b39e82cbfa3591dfd107fd16155e5b8
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
We are always talking about muscles in the fitness world.
Don’t get me wrong. Muscles are great. Their connections across joints to produce movement, the aesthetic appearance of healthy muscularity, and the fact that they actually burn when you exercise…I get it. But are they the only parts that benefit when we move our bodies in a way that creates positive stress?
Well, your heart gets stronger and pumps more blood per beat when you exercise. Your lungs become more efficient at exchanging carbon dioxide and oxygen. Resistance training can even elevate almost all of your liver enzymes for up to 7 days! Just to name a couple non-muscles…
But what if I told you that exercise’s benefits for muscles, heart, lungs and liver are actually tiny compared to its effect on your most important organ of all? Well, the most impressive studies in the fitness world all agree: exercise changes your brain.
Let’s talk about how!
Better Daily Group - 1% Better. Together!
https://definingdadbod.com/betterdaily
Better Daily April Calendar
https://definingdadbod.com/s/Better-Daily-April-2021
Use coupon code “DADBOD” for 25% off!
Spark - The Revolutionary New Science Of Exercise And The Brain
https://www.amazon.com/gp/product/0316113514/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0316113514&linkCode=as2&tag=definingdadbo-20&linkId=0b39e82cbfa3591dfd107fd16155e5b8
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Integrity = Integrated
How is this value connected to your pursuit of betterment through exercise and nutrition?
Let’s talk through it!
If you want to integrate health and fitness practice in your everyday life
1) Be honest about how you’re using your time daily.
2) Get clear about your definition of “celebration”.
3) Work to improve slowly. Overhauls don't work!
Tune in for 4 and 5!
Better Daily Group - 1% Better. Together!
https://definingdadbod.com/betterdaily
Better Daily April Calendar
https://definingdadbod.com/s/Better-Daily-April-2021
Use coupon code “DADBOD” for 25% off!
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
I came to fasting via spiritual practice - so the “Intermittent Fasting” craze was a strange thing for me.
However, I have learned how best to help my clients achieve the benefits of a fasting discipline despite the (wrong) hype.
Let’s talk through it!
1) The Right Mindset
2) Male/Female Differences
3) Intermittent Fasting is Stupid.
Tune in for 4 and 5!
Better Daily Group - 1% Better. Together!
https://definingdadbod.com/betterdaily
Get Help With Fasting
https://definingdadbod.com/jumpstart
Use coupon code “DADBOD” for 25% off!
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
I’m excited about this conversation.
My colleague in betterment, Jodi Cohen, is the bestselling author of this book, as well as an award-winning journalist, and a respected health practitioner. As the founder of Vibrant Blue Oils, Jodi combined her training in both nutritional therapy and in aromatherapy to create a catalog of utterly unique, proprietary blends of organic and wild-crafted essential oils.
She has helped over 70,0000 clients with health conditions, as well as brain-related challenges, including anxiety, insomnia, and autoimmunity (and trained 15,000+ practitioners).I believe this book is a MUST have.Grab Jodi’s complimentary BONUS CHAPTER now. You’ll discover 25 proven vagus nerve stimulation techniques plus specific recipes and strategies. Don’t miss this opportunity.
Essential Oils To Boost The Brain And Heal The Body | Jodi Cohen
https://boostthebrainbook.com/gift
Better Daily Group - 1% Better. Together!
https://definingdadbod.com/betterdaily
Use coupon code “DADBOD” for 25% off!
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Get ready to level up in this GAME OF LIFE!
Eric Siu is the CEO of content intelligence software ClickFlow, which helps you grow your traffic while looking like a genius. He also owns ad agency Single Grain and has worked with companies such as Amazon, Airbnb, Salesforce and Uber to acquire more customers.
He hosts two podcasts: Marketing School with Neil Patel and Leveling Up, which combined have over 30 million downloads to date.
And his new book - Leveling Up - is a worthwhile dive into the combination of the business and self-development world with the lingo of the gamer verse!
Don't miss these buffs!
Better Daily Group - 1% Better. Together!
https://definingdadbod.com/betterdaily
Use coupon code “DADBOD” for 25% off!
Get “Leveling Up” by Eric Sui
https://www.levelingup.com
12 Rule For Defining Dad Bod
https://definingdadbod.com/blog/81
The rest of the TRUFIT series
https://definingdadbod.com/trufit
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Skylar Pond is a sports medicine chiropractor, a corrective exercise specialist, a regenerative medicine specialist, a jiu jitsu competitor and a team physician for a professional MMA team in Seattle WA.
Through our conversation, expect to explore addressing injuries, the process of growing into manhood, and even how to raise your internal thermostat in the context of a challenge.
Don’t miss this one!
Better Daily Group - 1% Better. Together!
https://definingdadbod.com/betterdaily
Use coupon code “DADBOD” for 25% off!
From Dr. Skylar Pond
Seattle Sports Chiropractor (sportsmednw.com) - https://sportsmednw.com/meet-the-staff/meet-skylar/
Jumpstart
definingdadbod.com/jumpstart
The rest of the TRUFIT series
https://definingdadbod.com/trufit
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
I don’t talk about “energy balance” often (see definingdadbod.com/beyondcalories for more on why), but when I do - I help clients create a personalized macronutrient profile instead.
Counting calories is not as powerful as quantifying your carbs, fats, and proteins in terms of grams.
Frankly, this show will not be nearly as helpful as it could be if you haven’t already caught the last few episodes!
AND if you don’t like math — grab a Jumpstart. I’ll do it all for you!
Better Daily Group - 1% Better. Together!
https://betterdaily.disciplemedia.com/signup/oUAcMC
Use coupon code “DADBOD” for 25% off!
Jumpstart
definingdadbod.com/jumpstart
The rest of the TRUFIT series
https://definingdadbod.com/trufit
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
The most FEARED macronutrient – FATS!
In this show, we dive into the science of fats and lipids!
First, the science of fats – how they differ in chemical structure from the other two macronutrients – Carbs and Proteins AND why that makes them SPECIAL.
Then we’ll talk through why the STRUCTURE of fats you’re eating can lend themselves to HELPING or HINDERING your long term health and fitness goals.
Next we’ll talk through the unique properties of Omega 3 and Omega 6 fatty acids to give you some food for thought in evaluating the fat sources in your life!
Lastly we’ll tackle the metabolic processes that help us burn fat as a fuel source AND we’ll talk a bit about the role of fats in the production of restorative cholesterol molecules and HORMONES!
Better Daily Group - 1% Better. Together!
https://betterdaily.disciplemedia.com/signup/oUAcMC
Use coupon code “DADBOD” for 25% off!
Better Nutrition Workshop Replay
Better Nutrition Workshop - YouTube : https://youtu.be/urGN-pGBy3w
The rest of the TRUFIT series
https://definingdadbod.com/trufit
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Now my personal favorite macronutrient - PROTEIN!
Learn why it matters, how much you should eat, and why it’s the most important macro nutrient in your long-term health and fitness!
Better Daily Group - 1% Better. Together!
https://betterdaily.disciplemedia.com
Faithful40 Challenge
Faithful40 FAQ - https://definingdadbod.squarespace.com/s/faithful40.pdf
The rest of the TRUFIT series
definingdadbod.com/trufit
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
The most contentious macronutrient – CARBS!
In this show, we dive into the science of carbohydrates!
First, the science of carbohydrates – how they differ in chemical structure from the other two macro nutrients – Fats and Proteins.
Then we’ll talk through “metabolic flexibility” as it relates to how your body chooses between fats and carbohydrates for fuel.
Next we’ll talk through the effects that carbs have on your body from energy production to digestion and gut flora!
Lastly, we’ll get into the biological and psychological reasons that carbs get a bad rap AND practical tips for intelligently regulating carbohydrates in relation to your health and fitness goals!
Get excited!
You want to eat some carbs? Let’s earn them :)
Better Daily Group - 1% Better. Together!
https://betterdaily.disciplemedia.com
Faithful40 Challenge
Faithful40 FAQ - https://definingdadbod.squarespace.com/s/faithful40.pdf
Mentioned
The Chocolate Milk Problem
Definingdadbod.com/blog/117
Insulin
Definingdadbod.com/blog/30
Cortisol
Definingdadbod.com/blog/40
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Once upon a time, there was an adolescent boy who didn’t have any confidence in himself. Having been raised by a single mother and his grandmother - without a male rolemodel - he and his friends were being picked on at school regularly. As chance would have it — this boy on the path to manhood gets connected with an ex martial arts guru who’s on the comeback trail - together pupil and sensei grow to manifest their best, to stand up for themselves, and get rid of bad habits that aren’t serving them well…
In today’s show, the plot of Cobra Kai and a theme from my conversation with David Amerland might inspire the warrior in you to wake up.
It’s time.
Better Daily Group
https://betterdaily.disciplemedia.com
Last Week’s Interview With David Amerland
Definingdadbod.com/blog/179
Cobra Kai
Cobra Kai (TV Series 2018– ) - IMDb
Faithful40 Challenge
Faithful40 FAQ - https://definingdadbod.squarespace.com/s/faithful40.pdf
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
What can snipers teach us about pursuing betterment, weight loss, or health?
Author and analyst David Amerland has poured 10,000 hours into mining the powerful tactics utilized by snipers to do superhuman things and making them accessible to us normal humans.
Listen in as he and Coach Alex VanHouten discuss his awesome book!
David Amerland’s Book | The Sniper Mind
The Sniper Mind - https://www.amazon.com/gp/product/1250113679/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1250113679&linkCode=as2&tag=definingdadbo-20&linkId=3a5c3e9860085f453c982f4444ac1ded
Our Main Sponsor - The Better Daily Group
https://betterdaily.disciplemedia.com/
Faithful40 Challenge
Faithful40 FAQ - https://definingdadbod.squarespace.com/s/faithful40.pdf
Last Year’s Conversation With David Amerland On Defining Dad Bod
Defining Dad Bod: 138 - Fitness Is A RIGHT - David Amerland from DAREBEE on Apple Podcasts - https://podcasts.apple.com/us/podcast/138-fitness-is-a-right-david-amerland-from-darebee/id1303273193?i=1000499157122
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
So many “weight loss” products in the world are just caloric deficits dressed up as something new.
Join coach Alex and Dr. David Rendelstein in a conversation about the REAL obstacles that make REAL weight loss difficult.
Our Main Sponsor - The Better Daily Group
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Take The Thin Test
Thintech Weight Loss - FREE Business Analysis (ftbs.biz) -
https://www.ftbs.biz/wconnect/wc.dll?dtU00000000~ACC_VIEW~44~THINTEST~~&REFERRER=drdavidrendelstein@gmail.com
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
As 2021 gets underway, Coach Alex get’s real about the MOST important tip/trick in the health and fitness world.
The Devil’s In The DEFAULT
Our Main Sponsor - The Better Daily Group | Become A Member And Get Rewards Today!
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The TRUFit Series
https://definingdadbod.com/trufit
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
A Very Merry Christmas to you and yours!
“Hope”
By Alex VanHouten
(Music - “Who We Want To Be” By Tom Day)
Printable PDF
https://betterdaily.disciplemedia.com/folders/8
Join The Better Daily Community for a supported 2021!
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Given the state of the state right now this may be the most important episode we've ever done.
Practical, clear, actionable things you can start doing this week.
You'll thank us later.
1 - Cardiovascular exercise
2 - Mind your poop
3 - Increase plant biodiversity
4 - Adequate Vitamin D
And more!
Get the full printable infographic HERE:
“15 Ways To Make Yourself Harder To Kill” -
Also - better cardiovascular fitness:
https://Betterdaily.disciplemedia.com/folders/8
12 Weeks of Dietitian-written Meal Plans
https://betterdaily.disciplmedia.com/folders/3
Other episodes referenced in this show:
Vitamin D: Defining Dad Bod: S3 E13 - Sunshine In A Pill? | What You Need To Know About Getting Vitamin D on Apple Podcasts (https://podcasts.apple.com/us/podcast/s3-e13-sunshine-in-pill-what-you-need-to-know-about/id1303273193?i=1000499157033)
Sleep: 83 - What No One Ever Taught You About Your Sleep — Defining Dad Bod (https://definingdadbod.com/blog/83)
Join our virtual community (away from social media)
https://betterdaily.disciplemedia.com/signup
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Tis the season to be healthy!
Can you really have your health and eat your pumpkin pie too?
Why yes. Yes you can.
Join Coach Alex VanHouten as he shares his personal Pro Tips for maintaining - and even improving - health through the holiday months!
Join our new virtual community HERE:
https://betterdaily.disciplemedia.com/signup
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
As a health coach with real people daily for almost 14 years, you learn things that research hasn’t quite parsed out yet.
One of these things is that some types of cardiovascular exercise seemed to help clients lose fat faster than others…even aside from caloric expenditure.
I never knew why, but my clients that made a regular habit of running, walking, hiking, and jogging did better with their body composition goals than those who cycled, swam, or danced.
We still don’t know the whole story, but this study is a POWERFUL step in the direction of understanding the mechanisms better.
Short answer?
It turns out certain types of exercise may “turn on” genes that buffer obesity and “turn off” genes that tend to increase a person’s risk for high BMI, larger waists and hips, and higher Body Fat Percentage.
Who knew?
Time to get steppin’
Join our new virtual community HERE:
https://betterdaily.disciplemedia.com/signup
Register for the #Faithful40 HERE:
https://definingdadbod.com/faithful40
Study Cited:
https://journals.plos.org/plosgenetics/article?id=10.1371/journal.pgen.1008277
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Coach Alex has a special announcement for the listeners of Defining Dad Bod!
Join our new virtual community HERE:
https://betterdaily.disciplemedia.com/signup
Register for the #Faithful40 HERE:
https://definingdadbod.com/faithful40
Your digestive tract will process more than 20 TONS of food matter in your lifetime.
It’s a real drag if that process is painful or dysfunctional!
Let’s dive into simple and powerful ways to improve your digestion!
Find the infographic HERE:
definingdadbod.com/blog/171
On Probiotics:
definingdadbod.com/blog/154
Join the inner circle:
definingdadbod.com/innercircle
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This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Gabriel has been getting in trouble at school for talking and not keeping his hands to himself.
Just before bed, I brought a white board in his room and we walked through a difficult talk together.
Sometimes the roles in our life collide that require us to prioritize who we want to be and how we manifest in the world.
From the mouth of babes…
Episode Website
definingdadbod.com/blog/170
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Dr. Nick Sotelo from The Upgraded Life joins me to share his 16 week transformation journey being coached by a coach.
From “Dad Bod” to “Fitover40” 4 months with consistency from support and guidance, Nick and coach Alex highlight obstacles and wins that will help you navigate your own path to betterment — in mind and body!
Episode Website
definingdadbod.com/blog/169
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Get $25 off with Checkout Code: SOTELO2020
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Gabriel helped me make sense of the insulin step of our hormone pyramid.
Science and 5 yr. olds make a GREAT combination!
Original Article At The Episode Webiste:
definingdadbod.com/blog/168
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How’s your self transformation journey going?
Are there people in your life holding you back?
How do you deal with that well?
Let's explore the issue with Dr. John Schinnerer from the Evolved Caveman to get insight into how we might martial our relationships to work with us rather than against us!
About Dr. John Schinnerer
Dr. John Schinnerer coaches men to greater success AND happiness at work AND at home; because if you don’t have all 4 of these, you have none of them. Dr. John graduated from U.C. Berkeley with a Ph.D. in psychology. He was an expert consultant for Pixar’s Inside Out. Dr. John recently received the award for Best Executive Coach in Danville for 2020 and Best Social Content in 2019. He has spoken to organizations such as Stanford Medical School, U.C. Berkeley and Kaiser Permanente. Dr. John has coached executives at Kaiser, Twilio, Okta, Stanford University, Bank of America, Wells Fargo and more. His areas of expertise range from high performance, to the Man Box Culture, to positive psychology, to anger management, to creating happy, thriving relationships. Dr. John hosts a top 10 (in self-help) podcast to help men find success and happiness called The Evolved Caveman. Over 10,000 people have taken his online anger management course. He recently recorded micro courses on anger management and forgiveness for Simple Habit; they have been listened to over 100,000 times in the first year. Visit TheEvolvedCaveman.com to learn more about the podcast. For information on high performance coaching, visit GuideToSelf.com.
FB: @TheEvolvedCaveman
IG: @TheEvolvedCaveman
LinkedIn: @DrJohnSchinnerer
Twitter: @JohnSchin
This episode is brought to you by our awesome supporters:
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What brand of supplements is best?
Continuing our series on supplements means revisiting the roots of Defining Dad Bod - 3 years ago in Episode 8!
In this remastered episode let's talk about supplement minimalism and how to recognize quality supplements!
Episode website - definingdadbod.com/blog/166
Supplements - definingdadbod.com/supplements
Examine.com - Examine.com
Jumpstart program - definingdadbod.com/shop/jumpstart
Join the inner circle to ask your questions!
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Hey there, Coach Alex here.
This show is a bit more personal than most.
Corey Huddleston from Wisdom And Grit recently interviewed me in front of his online community in front of thousands of men to explore the answer to this, VERY IMPORTANT question:
“When does a boy become a man?”
I was raised as the oldest of 4 in a single parent home below the poverty line.
Part of my journey in manhood and fatherhood has been to become the father that I never had growing up.
Spoiler alert - I’m still growing and learning.
But there are some very powerful lessons and events that my path has brought me through that I hope to impart to my boys as the become men.
It was an awesome opportunity to share some of my most meaningful - and painful - experiences. I hope that you find it valuable!
More Defining Dad Bod!
Episode Website
definingdadbod.com/blog/165
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calendly.com/definingdadbod/touchbase
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So you’re not doing what you know you need be doing.
And you know it.
What’s it going to take for you to get serious?
I asked my social media community. The answers will surprise and resonate…
Turns out many are waiting—but don’t have to be.
More Defining Dad Bod!
EPISODE WEBSITE
definingdadbod.com/blog/164
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What if there was one key ingredient in a healthy metabolism?
What if it was dirt cheap - or in many cases - FREE?
What if we told you that studies show up to 80% of folks aren’t getting enough of it —despite it being mostly FREE?
In this episode, Health Coach Alex VanHouten covers the science and practical application of Vitamin D in your life with a special emphasis on the upcoming COVID and Flu season!
Here's the one I recommend!
https://www.amazon.com/gp/product/B0041S3LK8/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0041S3LK8&linkCode=as2&tag=definingdadbo-20&linkId=7818bfc131eb28482c848c6ab6843efe
More Defining Dad Bod!
Episode Website
definingdadbod.com/blog/163
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Cited Sources
Exposure-
https://www.healthline.com/nutrition/vitamin-d-from-sun
Skin cancer and D - https://pubmed.ncbi.nlm.nih.gov/24665943/
Examine.com
https://examine.com/supplements/vitamin-d/#
Seasonal variationshttps://scholar.google.com/scholar_lookup?title=Seasonal%20variations%20in%20serum%2025-hydroxy%20vitamin%20D%20levels%20in%20a%20Swedish%20cohort&author=E.%20Klingberg&author=G.%20Oler%C3%B6d&author=J.%20Konar&author=M.%20Petzold&author=&author=O.%20Hammarsten&publication_year=2015#d=gs_qabs&u=%23p%3Dpdn9MpHrw5wJhttps://www.hindawi.com/journals/mi/2017/5719461/
Contraindications-
https://www.ausmed.com/cpd/articles/contraindications-of-nutritional-supplements/
Coach Alex VanHouten caught up with Dr. Ben Tapper after his powerful comments on mask mandates in front of the Omaha City Council went viral in a video shared across the world. Join us we talk about the future of our individual freedoms with regard to health and fitness and what we can actually do to be well for ourselves.
Dr. Ben Tapper is in private practice in Omaha, Nebraska. He is passionate about getting people well. He studies immunolgoy, vaccinations and epi-genetics in his free time to help him better equip his patients to achieve greater wellness, but his favorite past time is making memories with his wife and four kiddos.
Episode Website - definingdadbod.com/blog/162
More From Dr. Tapper
The viral video - Dr. Tapper’s comments before City Council
https://www.facebook.com/bhtapper/videos/10160141237866294
“Fight the Dad Bod” with Dr. Tapper
https://www.youtube.com/watch?v=A8RN-noRD18&feature=youtu.be&fbclid=IwAR0aRVgWJONSP3OUjNGrmcsrdpARsaQcJ2aEBUtsWSEv39iBCYMQOHBYZt0
Cited Source
CDC COVID Comorbidities Table
https://www.cdc.gov/nchs/nvss/vsrr/covid_weekly/index.htm
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Andy Storch is a passionate father, husband, brand consultant, and talent development specialist who is on a quest to become the best he can be in every respect.
In this conversation Coach Alex and Andy dive into how health and fitness affects our personal and professional “brands”, staying healthy during our first “COIVD + FLU” season, AND we take a joint look at the inner workings of the mindset/narratives that allow both Andy and Coach Alex maintain the trajectory of betterment.
You don’t want to miss this one!
More From Andy Storch
The Talent Development Podcast
https://podcasts.apple.com/us/podcast/talent-development-hot-seat/id1378433981
The Andy Storch Show
https://podcasts.apple.com/us/podcast/starve-your-fears-the-andy-storch-show/id1231942958
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Due to the unprecedented rise in mental health issues resulting from COVID19, it's time to revisit the MIND-BLOWING science regarding Exercise and Depression!
Check out the NEW shop!
definingdadbod.com/shop
Join Coach Alex VanHouten as he walks through the research and his experience with recommending magnesium for a host of benefits!
Lowered blood pressure - improved blood oxygenation - greater flexibility - and optimal blood sugar regulation
These are just a few of the amazing benefits found with magnesium supplementation!
Let’s dive in together!
The Hormone Pyramid!
https://www.definingdadbod.com/hormones
Research Mentioned
Contraindications - https://www.ancient-minerals.com/magnesium-contraindications/#:~:text=Other%20potential%20contraindications%20for%20magnesium%20include%20those%20with,intestinal%20blockage%20should%20not%20consume%20oral%20magnesium%20supplements%2Flaxatives.
Top 10 Foods - https://www.healthline.com/nutrition/10-foods-high-in-magnesium#section10
Vitamin D in relation to magnesium - https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-11-187#:~:text=Magnesium%20plays%20an%20essential%20role%20in%20the%20synthesis,D%20treatment%20in%20patients%20with%20magnesium-dependent%20vitamin-D-resistant%20rickets.
Magnesium Absorption - http://www.magnesium.ca/magnesium-absorption/
Magnesium Research - https://examine.com/supplements/magnesium/research/#introduction-and-structure\_deficiency
Get Magnesium
The Magnesium Coach Al Recommends - https://www.amazon.com/gp/product/B0797HBLL3/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0797HBLL3&linkCode=as2&tag=definingdadbo-20&linkId=1378af331b3957857e0de9bd137ece5a
*Amazon Affiliate link makes small donation to Defining Dad Bod with purchase - Thank you!
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When I meet people who are putting out light and life in the social media world, I get excited.
They are hard to come by and worth knowing.
Coach Matt Johnson is someone I've appreciated for awhile and with our kiddos going back to school in such an uncertain climate, I thought it was time to hear some thoughts from someone with "boots on the ground".
Join us as we talk through setting up our kids for success at breakfast, good training practice, and "keto culture".
Follow Coach Johnson!
https://twitter.com/Mattvjohnson
Meal Planning Tool For Parents
https://www.definingdadbod.com/shop/mealplan
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Fish oil was a key component of the human diet for hundreds of thousands of years.
Here we will talk about what role the Omega 3s EPA and DHA play in the formation of healthy cells, mediating inflammation, and promoting appropriate tissue function!
The only question isn’t whether you should be getting them in your diet - but HOW is best for you!
Let’s talk!
Mentioned In The Show!
Thoughts On Quality
definingdadbod.com/blog/supps
Fish Oil Research
https://examine.com/supplements/fish-oil
The Fish Oil I usually Recommend
Pill Form
https://www.amazon.com/gp/product/B00J4VHYVY/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00J4VHYVY&linkCode=as2&tag=definingdadbo-20&linkId=de9087622890d53b23208bdf1f8329e0
Non Pill Form
https://www.amazon.com/gp/product/B00KGCM13G/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00KGCM13G&linkCode=as2&tag=definingdadbo-20&linkId=ed5f9168fb970feebb06f683c976b0c9
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Definingdadbod.com/donate
This one’s personal.
In February, my nutrition world was rocked when I experience my first “Flare Up” with Ulcerative Colitis. This IBD is often comorbid with Ehlers Danlos - unbeknownst to me - and was beginning to rear its ugly head in my digestive tract.
Awesome. More on that saga here
Writhing in pain at 2am for the 3rd night in a row, I found some helpful, well-researched knowledge on a friends’ podcast that I know my audience would find valuable too.
So I brought him on the show to talk about the 5 Pillars Of Gut Health!
Dr. Adrian Chavez has a PhD in Nutrition and works with clients to help them improve their health conditions naturally with diet and lifestyle changes along with natural supplements. His podcast is designed to help you learn more about how the body works, the true causes of disease, real super foods that have clinical research data documenting their benefits and how nutrients modify our bodies and influence health and wellness at the cellular level.
We hope that you will join us in helping you TAKE CONTROL OF YOUR HEALTH!
Mentioned In The Show!
Join this Year’s Mastermind!
definingdadbod.com/shop/faithful40
Connect with Dr. Adrian Chavez
https://www.instagram.com/yournutritionprescription
Your Nutrition Perscription Podcast
https://podcasts.apple.com/us/podcast/your-nutrition-prescription-podcast/id1267716638
Past Episodes With Dr. Chavez
On Calories And Fitness Goals
https://podcasts.apple.com/us/podcast/102-calories-and-fitness-goals-with-dr-adrian-chavez/id1303273193?i=1000445000243
Should You “Go KETO”
https://podcasts.apple.com/us/podcast/32-should-you-go-keto-with-dr-adrian-chavez/id1303273193?i=1000409951805
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With the COVID19 fitness advent and trend, gyms have not recovered.
AND workout equipment seems WORTH ITS WEIGHT IN GOLD!
How do we prioritize our home gym purchases in a way that gets us the biggest bang for our buck?
Let’s discuss the equipment that Coach Alex believes are MUST-HAVES in the pursuit of betterment for you and yours.
And let’s define the “Nice-to-haves” so that you know what is worth buying vs. what’s worth waiting on!
Mentioned In The Show!
Get YOUR JUMPSTART On!
definingdadbod.com/shop/jumpstart
Tour Coach Al’s Home Gym!
(Patreon Link)
Get Support!
Get More Information About The Upcoming Mastermind!
Definingdadbod.com/shop/trufit
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Part 3 of the supplement series responds to the question - Should I take a probiotic?
We’ll dive into the basics of your microbiome, what we can and can’t say about probiotics, what RESEARCH has to say about the most effective probiotic strain we know of, AND what Coach Alex recommends to aid the effectiveness of your probiotic!
Get excited!
Mentioned In The Show!
Your Amazing Microbiome with Dr. Bruce Cooper
definingdadbod.com/blog/140
Saccharomyces Boulardii
https://www.amazon.com/gp/product/B000FGXO7A/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000FGXO7A&linkCode=as2&tag=definingdadbo-20&linkId=9daf7644391283d0f3cfb1202c0efb71/
Ask YOUR Questions!
Definingdadbod.com/supps
Check Out The Referenced Research!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3296087 - Research on Saccharomyces Boulardii
https://examine.com/supplements/probiotic/research/#citations - Other Probiotic Research
TRUFIT (Scroll Down to Carbs and Fats) - definingdadbod.com/trufit
Get Support!
Get More Information About The Upcoming Mastermind!
Definingdadbod.com/shop/trufit
Get YOUR JUMPSTART On!
definingdadbod.com/shop/jumpstart
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Join The Inner Circle
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Part 2 of the our supplement series - CREATINE
Creatine is one of my favorite supplements for a number of reasons.
It’s amazingly well-studied, safe and effective for most people, and is a crucial part of every metabolic pathway in the body!
In this episode of Defining Dad Bod we’ll look at the studied effects from increased muscle growth to reduced depression while also discussing dosages, schedules, and potential problems with using the supplement for better results!
Get excited!
Mentioned In The Show!
Creatine
https://www.amazon.com/dp/B00GL2HMES/ref=as_sl_pc_qf_sp_asin_til?tag=definingdadbo-20&linkCode=w00&linkId=27fcdb482d300dc24f2ff0b75cc6f409&creativeASIN=B00GL2HMES/
Ask YOUR Questions!
Definingdadbod.com/supps
Do Some Of Your Own Research!
https://examine.com/supplements/creatine
Creatine Phosphagen Pathway
https://www.google.com/search?q=creatine+phosphagen+pathway&source=lnms&tbm=isch&sa=X&ved=2ahUKEwjXnPDF3NbqAhUKSq0KHZpEBiwQ_AUoAXoECA0QAw&biw=2133&bih=1052/
Belgian Blue Cows (Myostatin Gene Deletion)
https://www.google.com/search?q=belgian+blue+cow&source=lnms&tbm=isch&sa=X&ved=2ahUKEwjZ-bG0xtTqAhUPRKwKHS6nAjIQ_AUoAXoECB0QAw&biw=2133&bih=1052/
Get Support!
Get More Information About The Upcoming Mastermind!
Definingdadbod.com/trufit
Save $25 On YOUR JUMPSTART
definingdadbod.com/shop/jumpstart
(Save $25 with Checkout code: INSTAJULY2020)
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Let's be smarter about them!
Part 1 of the Defining Dad Bod supplement series -
The supplement industry is a multimillion-dollar industry that both poorly regulated and convoluted.
Today we dive into the pertinent mindset and understanding necessary to get a handle on the supplements we will cover in this series so that we can truly understand both their utility and function in reaching your goals.
From researched quality and quantity to Placebo and Polyphenols this episode will lay solid groundwork by which to understand your supplement program.
*Hint - some are worth your money…many are NOT
Mentioned
More Info On Supplements
Definingdadbod.com/blog/supps
Do Some Of Your Own Research!
examine.com
Get More Information About The Upcoming Mastermind!
Definingdadbod.com/trufit
Save $25 On YOUR JUMPSTART
definingdadbod.com/shop/jumpstart
(Save $25 with Checkout code: INSTAJULY2020)
Join The Inner Circle
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Make A Donation
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This season will be our best yet!
Powerful things coming your way!
More Gabriel
More Series'
And -- sponsored TRANSFORMATIONS??
TRUFIT Mastermind
definingdadbod.com/trufit
Save $25 on The JUMPSTART
definingdadbod.com/shop/jumpstart
(Checkout code: INSTAJULY2020)
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False Fitness.
So much money is spent on exercise programs, nutritional meal plans, and dieting books EVERY YEAR.
Literally billions.
Why are we getting LESS healthy, MORE fat, and INCREASINGLY confused about how to improve our energy, body fat, strength, and well-being?
False Fitness is the FADS, the common misconceptions, the stuff we keep buying and trying with little to no success.
In this episode, we summarize and recap the TRUFIT Series. 10 hours of well-researched material and interviews to cut through the garbage of the health and fitness industry.
There’s a better way — it’s not magic — it’s science.
And we can’t wait for you to see the light.
Cited
Catch the episodes of the TRUFIT Series
Definingdadbod.com/trufit
Mentioned
Join The Inner Circle
definingdadbod.com/innercircle
Make A Donation
Definingdadbod.com/donate
Jumpstart your journey!
definingdadbod.com/shop/jumpstart
Testosterone is paramount for mood, body composition, and energy level results in men.
Coach Alex talks through the evidence-based ways that you can BOOST yours NATURALLY!
Cited
https://www.healthline.com/nutrition/8-ways-to-boost-testosterone
definingdadbod.com/hormones
Mentioned
Join The Inner Circle
definingdadbod.com/innercircle
Make A Donation
Definingdadbod.com/donate
Jumpstart your journey!
definingdadbod.com/shop/jumpstart
Becoming 1% better every day is tough.
Especially when life keeps happening to you.
Why are we so gung-ho about exercise?
It’s one of the few tried and true ways you can instantly become the kind of person who makes life happen.
Mentioned
Join The Inner Circle
definingdadbod.com/innercircle
Make A Donation
Definingdadbod.com/donate
Jumpstart your journey!
definingdadbod.com/shop/jumpstart
Every month, coach Alex goes live in the inner circle of Defining Dad Bod to field the questions of our online community.
Last month's burning questions were good enough to warrant their own show!
We explore the Mediterranean diet - fitness after 40 - AND the impact of nutrition and exercise on hormones! Get excited!
Mentioned
Join The Inner Circle
definingdadbod.com/innercircle
Jumpstart your journey!
definingdadbod.com/shop/jumpstart
I don’t talk about “energy balance” often (see definingdadbod.com/beyondcalories for more on why), but when I do - I help clients create a personalized macronutrient profile instead.
Counting calories is not as powerful as quantifying your carbs, fats, and proteins in terms of grams.
Frankly, this show will not be nearly as helpful as it could be if you haven’t already caught the last few episodes of the Trufit series (listed below).
AND if you don’t like math — grab a Jumpstart. I’ll do it all for you!
Mentioned
The #FAITHFUL40 Challenge
Definingdadbod.com/faithful40
Join The Inner Circle
definingdadbod.com/innercircle
Jumpstart your journey!
definingdadbod.com/shop/jumpstart
Previous Episodes On Macros
Carbs
Part 1 | definingdadbod.com/blog/132
Part 2 | definingdadbod.com/blog/133
Fats
Part 1 | definingdadbod.com/blog/135
Part 2 | definingdadbod.com/blog/136
Protein
definingdadbod.com/blog/143
Dr. Nick Sotelo from The Upgraded Life joins us to talk through the foundational lifestyle factors that can outperform psychotropic medications — long story short: understanding your prescription and communicating with your Doctor is essential to the long-term health and fitness of you and your loved ones!
Along the way we dive into the problematic way children are categorized in schools AND Coach Alex reveals a bit about his struggles in childhood.
Don’t miss this one!
Mentioned
The Upgraded Life Podcast
On iTunes - https://podcasts.apple.com/us/podcast/the-upgraded-life-dr-nick-sotelo/id1480256535
Join The Inner Circle
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Jumpstart your journey!
definingdadbod.com/jumpstart
Exercise and The Brain
https://www.definingdadbod.com/blog/62
My clients often tell me that “emotional eating” is a big obstacle in the way of their health and fitness goals.
They know its a problem for them…but they don’t know how to STOP!
Let’s talk through the 4 things YOU need to know to make some headway:
1) You’ve Been Doing It Since You Were LITTLE
2) Even Fit People Do It
3) You (Should) Can Learn More About Your Emotion
4) There are many skills worth developing to enhance your emotional experience while improving your physical health! (Exercise, Journalling, Meditation/Prayer, Conversation, Nature, and Music)
Let’s talk through it all together!
Mentioned
Emotions WHEEL
https://positivepsychology.com/emotion-wheel/
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Our most recent series:
definingdadbod.com/trufit
As we wrap up the TRUFIT series we are finishing our trek through the three macro nutrients.
We've covered CARBS
We've covered FATS
Now my personal favorite - PROTEIN!
Learn why it matters, how much you should eat, and why its the most important macro nutrient in your long-term health and fitness!
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The rest of the trufit series -
definingdadbod.com/trufit
This one was powerful.
From a quick bash of purchased influencers to a discussion about appetite management, my interview with Dr. Tro Kalayjian of the Low Carb MD Podcast was as entertaining as it was enlightening.
I hope you find it valuable!
Education
Dr. Tro is a board-certified Internal Medicine & Obesity Medicine Physician. Dr. Tro received his medical degree from Touro Medical College and completed his Internal Medicine Residency in the Yale New Haven Health System at Greenwich Hospital, serving as Chief Medical Resident during his time there.
Research
Dr. Tro has also published case reports on Achalasia, Binge Eating Disorder and Food Addiction. He has worked on several clinical research projects, including; a study that demonstrated the statistically significant impact of a novel hospital-based safety initiative, a systemic review comparing treatment options for neuropathic pain, a clinical trial that established a relationship between post-exercise ABI and a positive nuclear stress test.
Therapeutic Focus
Dr. Tro's therapeutic focus includes diabetes, obesity, hypertension, hyperlipidemia, metabolic syndrome and PCOS. Dr. Tro's approach begins with intensive lifestyle changes including diet, exercise, improved sleep hygiene, as well as stress management and mental health.
Mentioned
Join The Inner Circle
definingdadbod.com/innercircle
Latest NON-COVID Content: TRUFIT SERIES
definingdadbod.com/trufit
Meal Planning Tool
definingdadbod.com/shop/mealplan
Jump Start YOUR Fitness Journey
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More Dr. Tro
Website - https://www.doctortro.com/
Low Carb MD Podcast - hhttps://podcasts.apple.com/us/podcast/low-carb-md-podcast/id1441557261
Twitter - https://twitter.com/DoctorTro
I’m sure you’re sick of hearing about Coronavirus -
Well, sorry - not sorry
In all of the reports and interviews and articles - I haven’t heard a long-term plan that empowers individuals to make a difference!
Social distancing, vaccines, economic stimulus — these don’t deal with the core issue.
How well equipped are we to fight off fatal infections?
Short answer? Not as well as we could be.
But the good news is there are many things we can do about it to improve ourselves and our communities in short order.
The truth is this:
The novel SARS-2 Coronavirus is just one of THOUSANDS of viruses we have faced in the history of our species — and it’s not nearly as deadly as some we’ve faced.
Unlike Smallpox, Ebola, Tuberculosis, the newest testing numbers coming from American cases show a relatively modest level of cardiovascular and metabolic fitness may move individuals from a “high risk” of fatal infection to a “low risk” or “asympotmatic” experience to infection from the virus.
This means that there is ACTUALLY A LOT you can do for yourself and your loved ones to ensure a strong household and community.
In this episode we will explore this more fully and, I hope, give you some guidelines to shoot for.
If you are “high risk” - let’s make the most of it.
If you are not “high risk” - let’s do everything we can to save the hospital beds for those that need it!
Cited
Beating COVID 19 FULL Article - definingdadbod.com/blog/coronavirus-covid19
Harvard Study - Social Distancing in 2022 - https://science.sciencemag.org/content/early/2020/04/14/science.abb5793
Covid 19 Attacks Hemoglobin - https://chemrxiv.org/articles/COVID-19_Disease_ORF8_and_Surface_Glycoprotein_Inhibit_Heme_Metabolism_by_Binding_to_Porphyrin/11938173
Mentioned
Join The Inner Circle
definingdadbod.com/innercircle
Latest NON-COVID Content: TRUFIT SERIES
definingdadbod.com/trufit
Meal Planning Tool
definingdadbod.com/shop/mealplan
Start Your Trial Week
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The human microbiome is an amazing thing.
New research is being published daily about how the trillions of cells in and around us help us to
Regulate mood
Digest food
Get consistent rest
And fight off infections
In this conversation, get ready to think of yourself beyond just your body — you are a whole environment!
Connect with Bruce
Cooper Health Solutions - http://cooperhealthsolutions.com/
On Facebook - https://www.facebook.com/coop1994
Cited
Chubby Mice Studies - https://www.sciencedaily.com/releases/2019/07/190725150401.htm
ADHD and Multivitamin Microbiome Study - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893446/
Mentioned
Support Defining Dad Bod
definingdadbod.com/donate
Coach Alex’s COVID 19 Article
definingdadbod.com/blog/coronavirus-covid19
Join The Inner Circle
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TRUFIT SERIES
definingdadbod.com/trufit
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What should you know about Intermittent Fasting?
Cynthia Thurlow is a sought after entrepreneur, nurse practitioner, 2x TEDx speaker, intermittent fasting and nutrition expert; host of Everyday Wellness Podcast and co-author of Primal Eating
Immune system and COVID 19? Fasting and exercise? What about kiddos? Autophagy?
Get excited as we dive into all of it!
It was an amazing conversation with so much value — check out her resources below!
Connect with Cynthia Thurlow
TEDx Talk - Intermittent Fasting - https://www.youtube.com/watch?v=A6Dkt7zyImk
Everyday Wellness - https://cynthiathurlow.com/podcast-1
Primal Man Eating Ebook - https://chtwellness.lpages.co/primal-eating/
Mentioned
Support Defining Dad Bod
definingdadbod.com/donate
Coach Alex’s COVID 19 Article
definingdadbod.com/blog/coronavirus-covid19
Join The #Faithful40
definingdadbod.com/innercircle
TRUFIT SERIES
definingdadbod.com/trufit
Start Your Trial Week
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Is Fitness a RIGHT? Or is it a priviledge?
I caught up with David Amerland author, engineer, and brand ambassador of the global non-profit — DAREBEE - who is working hard to democratize the tools needed for everyday people to pursue their true selves through exercise and nutrition practice.
We answered many questions in this episode like:
How to remove your barriers to exercising more regularly.
The difference between PROGRAMS and COACHING
AND - how to access the best in yourself on your fitness journey.
It was an amazing conversation with so much value — I’ll have him on again to talk more soon!
Connect with DAREBEE and David Amerland
darebee.com
https://davidamerland.com/
The SNIPER MIND
Mentioned
Coach Alex’s COVID 19 Article
definingdadbod.com/blog/coronavirus-covid19
Join The #Faithful40
definingdadbod.com/innercircle
TRUFIT SERIES
definingdadbod.com/trufit
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Pledge: patreon.com/definingdadbod
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Given the things going on around us that we can't control, I think it's appropriate to double-down on the things we can.
Thus I will host here in the inner circle the #Faithful40 Challenge. Its free - just a powerful community exercise for those who want to participate.
40 days of faithful discipline to our health, fitness, and wellbeing. Here's how to participate:
EVERY MORNING FROM 3/23--5/2 ITAG YOU IN A THREAD HERE LABELED #FAITHFUL40 AND YOU WILL COMMENT:
-
Your workout plan for that day
-
Yesterday's food journal
-
Your mindset for the day
If you want to participate - select "count me in" and I'll tag you in the daily post!
Also- tag someone who you'd challenge to join you in this!
(if they're not in the inner circle, invite them, I'll approve them!)
My commitment to you: I will participate just like you AND I will comment on your efforts with positivity -- unless you specifically ASK for constructive criticism, YOU will be your own judge.
Reward: Coming out of this Coronavirus thing in better health and fitness than you went into it! Who's IN? #Faithful40
Join Coach Alex VanHouten For A Workout With Minimal Equipment
Upper Body: https://www.youtube.com/watch?v=Cpa-mh9sWYY&t=1246s
Lower Body: https://www.youtube.com/watch?v=vGXBpr3-lAw&t=2132s
Help with your cardiovascular exercise programming
https://www.definingdadbod.com/blog/cardio
Help with strength training acute variables
https://www.definingdadbod.com/blog/115
Resources
Meal Plans On Patreon
https://www.patreon.com/posts/34647465
Join The Inner Circle
definingdadbod.com/innercircle
TRUFIT SERIES
definingdadbod.com/trufit
Defining Dad Bod On Youtube
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?sub_confirmation=1
Start Your Trial Week
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Continuing our TRUFIT SERIES (We’re almost finished!)
The most FEARED macronutrient – FATS!
In this show, we continue our conversation on fats!
We’ll tackle the metabolic processes that help us burn fat as a fuel source AND we’ll talk a bit about the role of fats in the production of restorative cholesterol molecules and HORMONES!
Get excited!
In case you missed it, this is 2/2.
Last episode - the science of fats – how they differ in chemical structure from the other two macronutrients – Carbs and Proteins AND why that makes them SPECIAL.
And we talked through why the STRUCTURE of fats you’re eating can lend themselves to HELPING or HINDERING your long term health and fitness goals, and the unique properties of Omega 3 and Omega 6 fatty acids to give you some food for thought in evaluating the fat sources in your life!
Show References Resources
Cardio, Heart Rate Training to become a better fat burner
https://podcasts.apple.com/us/podcast/18-cardio-heart-rate-training-dad-bod-how-to-be-fine/id1303273193?i=1000401378143
Creating Long-Lasting Training Adaptations
https://podcasts.apple.com/us/podcast/115-stop-exercising-start-training/id1303273193?i=1000454233417
Metabolic Assessments with Coach Al in the Dominican Republic
https://podcasts.apple.com/us/podcast/114-metabolism-training-dad-jokes-coach-al-brings-dad/id1303273193?i=1000453373358
Resources
Meal Plans On Patreon
https://www.patreon.com/posts/34647465
Join The Inner Circle
definingdadbod.com/innercircle
TRUFIT SERIES
definingdadbod.com/trufit
Defining Dad Bod On Youtube
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?sub_confirmation=1
Start Your Trial Week
definingdadbod.com/shop/trialweek
Continuing our TRUFIT SERIES (We’re almost finished!)
The most FEARED macronutrient – FATS!
In this show, we dive into the science of fats and lipids!
First, the science of fats – how they differ in chemical structure from the other two macro nutrients – Carbs and Proteins AND why that makes them SPECIAL.
Then we’ll talk through why the STRUCTURE of fats you’re eating can lend themselves to HELPING or HINDERING your long term health and fitness goals.
Lastly we’ll talk through the unique properties of Omega 3 and Omega 6 fatty acids to give you some food for thought in evaluating the fat sources in your life!
Then, next week, we’ll tackle the metabolic processes that help us burn fat as a fuel source AND we’ll talk a bit about the role of fats in the production of restorative cholesterol molecules and HORMONES!
Get excited!
Resources
Meal Plans On Patreon
https://www.patreon.com/posts/34647465
Join The Inner Circle
definingdadbod.com/innercircle
TRUFIT SERIES
definingdadbod.com/trufit
Defining Dad Bod On Youtube
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?sub_confirmation=1
Start Your Trial Week
definingdadbod.com/shop/trialweek
We recently go to catch up with inner circle member John Barbee to talk about his health and fitness transformation from the normative "Dad Bod" to a transformed father of twins!
Powerful and practical conversation from meal planning to exercise science!
Join us in the inner circle!
definingdadbod.com/innercircle
Become a Patron!
patreon.com/definingdadbod
Continuing the Trufit Series - let's dive further into the most contentious macronutrient – CARBS!
Here in the second part of the CARBS episode.
We’ll center on WHY CARBS GET A BAD RAP?
Also let’s talk through what we can do to intelligent use carbs in our long term health and fitness journey.
You want to eat some carbs? Let’s earn them :)
Mentioned
The Chocolate Milk Problem
Definingdadbod.com/blog/117
Insulin
Definingdadbod.com/blog/30
Cortisol
Definingdadbod.com/blog/40
CARBS PART 1
definingdadbod.com/blog/132
Resources
Join The Inner Circle
definingdadbod.com/innercircle
TRUFIT SERIES
definingdadbod.com/trufit
Defining Dad Bod On Youtube
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?sub_confirmation=1
Start Your Trial Week
definingdadbod.com/shop/trialweek
The most contentious macronutrient – CARBS!
In this show, we dive into the science of carbohydrates!
First, the science of carbohydrates – how they differ in chemical structure from the other two macro nutrients – Fats and Proteins.
Then we’ll talk through “metabolic flexibility” as it relates to how your body chooses between fats and carbohydrates for fuel.
Lastly we’ll talk through the effects that carbs have on your body from energy production to digestion and gut flora!
Then, next week – we’ll get into the biological and psychological reasons that carbs get a bad rap AND practical tips for intelligently regulating carbohydrates in relation to your health and fitness goals!
Get excited!
CARBS PART 2 (available 2/23/2020):
definingdadbod.com/blog/133
Join The Inner Circle
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TRUFIT SERIES
definingdadbod.com/trufit
Defining Dad Bod On Youtube
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Start Your Trial Week
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Coach Alex talks about how he’s dealt with his recent health issues to help YOU navigate the process WELL if/when you find yourself in need of taking action on your own behalf!
Originally, this episode wasn’t in the plan for the TRUFIT series - but in LONG TERM health and fitness goals, we will face issues that require us to change course - even if only for a time!
If you found this episode helpful -
Drop a raving REVIEW
SUBSCRIBE to the show
And SHARE OUT to friends/family that you think need to hear it!
Join The Inner Circle
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Coach Alex’s Interview on Fit Dad Fitness
https://podcasts.apple.com/us/podcast/fit-dad-fitness-podcast/id1237764163?i=1000464686741
TRUFIT SERIES
definingdadbod.com/trufit
Defining Dad Bod On Youtube
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?sub_confirmation=1
Start Your Trial Week
definingdadbod.com/shop/trialweek
Ever wonder why you taste metal after a hard cardio session?
What about what preworkout protein bar is best?
How about nutrition tips while parenting multiple children under age 5?
Well this year, Coach Alex is going LIVE in the Inner Circle the last saturday of every month at 10am CST. Join the group to get YOUR questions answered!
Join The Inner Circle
definingdadbod.com/innercircle
Hormone Series
definingdadbod.com/hormones
Beyond Calories
definingdadbod.com/beyondcalories
TRUFIT 2020
definingdadbod.com/Trufit
Defining Dad Bod On Youtube
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?sub_confirmation=1
Start Your Trial Week
definingdadbod.com/shop/trialweek
In this episode, we’ll cover the new research that reveals how having children changes DADS BODY!
We’ve hit this topic here before (episode 1 - 61 - 97) but new research is coming out and MANY GUYS STILL HAVEN'T HEARD ANY OF THIS BEFORE!
Cortisol
Testosterone
Prolactin
AND Oxytocin
After kiddos, DAD, you’ll never be the same.
But your NEW BODY can stand for something more than DAD BOD
Your kiddos already believe you’re a hero. Let’s get you looking like one!
Want some help making what’s outside reflect the inside?
SAVE $10 on your Trial Today!
Code at Checkout: TRUFIT2020
Make a $1-$5 Monthly Contribution
patreon.com/definingdadbod
Make a One time Contribution
definingdadbod.com/innercircle
Hormone Series
definingdadbod.com/hormones
Beyond Calories
definingdadbod.com/beyondcalories
TRUFIT 2020
definingdadbod.com/Trufit
Defining Dad Bod On Youtube
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?sub_confirmation=1
Start Your Trial Week
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Source Article
https://www.mother.ly/child/benefit-fathers-kids
In this episode, we’ll cover pro tips that will help you start your journey well.
1) Injury prevention
2) Food journaling
3) Reasons (good reasons) you’re not losing weight - AND MORE!
It is not only a powerful plot device in modern and ancient stories.
In Part 7 we’ll talk through CARBOHYDRATES and their role in your health and fitness journey. HINT* You don’t need to cut them out forever.
The gyms are about to get very crowded all over the world…because of the new year!
What’s sad is that most of the newcomers will stop coming by the end of February.
Why is that?
The health and fitness world is filled with 4-week FADS ; 8-week programs; and the short term research to back up these spurts of well-meaning exercise and nutrition change.
But around here, we know that nothing worth changing about you is short-term.
In fact, that’s not how biology works, anyway.
Anything short-term is a waste of time in the big scheme of things.
Let’s take a different view of exercise, nutrition and lifestyle change in 2020.
Let’s create sustainable changes that will stick with you so that next year, 2021, you’re getting to grow further instead of spinning your wheels or backsliding!
Make a $1-$5 Monthly Contribution
patreon.com/definingdadbod
Make a $20+ Monthly Contribution
Coachal@definingdadbod.com
Make a One-Time Contribution
definingdadbod.com/innercircle
TRUFIT 2020 - ALL Episodes
definingdadbod.com/Trufit
Defining Dad Bod On Youtube
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?sub_confirmation=1
Start Your Trial Week
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In this episode, we’ll cover the hero's journey.
It is not only a powerful plot device in modern and ancient stories.
It's a deeply representative part of the renewing process of psychology and biology on our life goals and experience.
Losing weight, gaining muscle, improving physical health...what, really, is the point? And how can you stay motivated to continue doing what you know is good for you?
Listen in as Coach Alex VanHouten sheds light on the matter!
In Part 6 next week, we’ll talk through the practical PRO TIPS you need to know in starting the journey so that you don’t give up where many others (especially during the new year) do - in the first 8 weeks!
The gyms are about to get very crowded all over the world…because of the new year!
What’s sad is that most of the newcomers will stop coming by the end of February.
Why is that?
The health and fitness world is filled with 4-week FADS ; 8-week programs; and the short term research to back up these spurts of well-meaning exercise and nutrition change.
But around here, we know that nothing worth changing about you is short-term.
In fact, that’s not how biology works, anyway.
Anything short-term is a waste of time in the big scheme of things.
Let’s take a different view of exercise, nutrition and lifestyle change in 2020.
Let’s create sustainable changes that will stick with you so that next year, 2021, you’re getting to grow further instead of spinning your wheels or backsliding!
Make a $1-$5 Monthly Contribution
patreon.com/definingdadbod
Make a $20+ Monthly Contribution
Coachal@definingdadbod.com
Make a One-Time Contribution
definingdadbod.com/innercircle
TRUFIT 2020 - ALL Episodes
definingdadbod.com/Trufit
Defining Dad Bod On Youtube
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?sub_confirmation=1
Start Your Trial Week
definingdadbod.com/shop/trialweek
The gyms are about to get very crowded all over the world…because of the new year!
What’s sad is that most of the newcomers will stop coming by the end of February.
Why is that?
The health and fitness world is filled with 4-week FADS ; 8-week programs; and the short term research to back up these spurts of well-meaning exercise and nutrition change.
But around here, we know that nothing worth changing about you is short-term.
In fact, that’s not how biology works, anyway.
Anything short-term is a waste of time in the big scheme of things.
Let’s take a different view of exercise, nutrition and lifestyle change in 2020.
Let’s create sustainable changes that will stick with you so that next year, 2021, you’re getting to grow further instead of spinning your wheels or backsliding.
In this episode, we’ll cover the potential you have locked up inside of you.
I’m sure you’ve heard that your DNA is the blueprint for your body, but did you know that only certain portions of it are activated right now?
What would happen if you could turn off the undesireable genes and turn on the parts of you that you want to see manifest in your life?
Maybe you are more energetic, more muscular, less depressed, and stronger than you think you are. You just have to activate that potential in you!
In Part 5 next week, we’ll talk through the HEROES JOURNEY and why taking on challenges is a necessary part of moving forward in your health and fitness journey if you don’t want to just “go through the motions”!
Make a $1-$5 Monthly Contribution
patreon.com/definingdadbod
Make a $20+ Monthly Contribution
mailto:coachlal@definingdadbod.com?body=Hey%20Coach%20Al%2C%20I%20want%20to%20get%20involved%20in%20keeping%20Defining%20Dad%20Bod%20on%20the%20air.%20%0A%0AI%20am%20committed%20to%20contribute%20%3C%3C%20%3E%3E%20per%20month.%0A%0ASend%20me%20the%20link!%20&subject=Donation
Make a One-Time Contribution
definingdadbod.com/innercircle
Part 1 - Setting The Right Goals
definingdadbod.com/blog/123
Part 2 - Training Phases
definingdadbod.com/blog/124
Part 3 - Fat Loss
definingdadbod.com/blog/125
Defining Dad Bod On Youtube
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?sub_confirmation=1
Start Your Trial Week
definingdadbod.com/shop/trialweek
Let’s create sustainable changes that will stick with you so that next year, 2021, you’re getting to grow further instead of spinning your wheels or backsliding.
In this episode, we’ll cover the differences between short term and long term body composition change. Are you losing fat to “show well” in the next couple of weeks?
Or are you trying to decrease body fat in a way that will keep it off for good?
An important thing to decide because you may be wanting both in 2020 — but the methods we use to achieve both are DIFFERENT.
In Part 4 we’ll dive into epigenetics and why unlocking your hidden genetic potential is worth aiming for in your pursuit of a better version of you in 2020!
Join The Inner Circle
definingdadbod.com/innercircle
Part 1 - Setting The Right Goals
definingdadbod.com/blog/123
Part 2 - Training Phases
definingdadbod.com/blog/124
Start Your Trial Week
definingdadbod.com/shop/trialweek
Defining Dad Bod On Youtube
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?sub_confirmation=1
Mentioned in this Episode
Episode 16 - Decoding Body Fat Percentage
Email Coach Al
coachal@definingdadbod.com
The gyms are about to get very crowded all over the world…because of the new year!
What’s sad is that most of the newcomers will stop coming by the end of February.
Why is that?
The health and fitness world is filled with 4 week FADS ; 8 week programs ; and the short term research to back up these spurts of well-meaning exercise and nutrition change.
But around here, we know that nothing worth changing about you is short-term.
In fact, that’s not how biology works, anyway.
Anything short-term is a waste of time in the big scheme of things.
Let’s take a different view of exercise, nutrition and lifestyle change in 2020.
Let’s create sustainable changes that will stick with you so that next year, 2021, you’re getting to grow further instead of spinning your wheels or backsliding.
In this episode, we’ll cover how to make the phases of training work WITH you in different seasons of your life.
And in Part 3 we’ll dive into long term vs. short term body composition change and strategies that bring those about!
Join The Inner Circle
definingdadbod.com/innercircle
Part 1 - Setting The Right Goals
definingdadbod.com/blog/123
Programming Tool
https://definingdadbod.com/trainingsample
Start Your Trial Week
definingdadbod.com/shop/trialweek
Defining Dad Bod On Youtube
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?sub_confirmation=1
Support The Podcast
definingdadbod.com/innercircle
Mentioned in this Episode
definingdadbod.com/blog/115
Email Coach Al
coachal@definingdadbod.com
The gyms are about to get very crowded all over the world…because of the new year!
What’s sad is that most of the newcomers will stop coming by the end of February.
Why is that?
The health and fitness world is filled with 4 week FADS ; 8 week programs ; and the short term research to back up these spurts of well-meaning exercise and nutrition change.
But around here, we know that nothing worth changing about you is short-term.
In fact, that’s not how biology works, anyway.
Anything short-term is a waste of time in the big scheme of things.
Let’s take a different view of exercise, nutrition and lifestyle change in 2020.
Let’s create sustainable changes that will stick with you so that next year, 2021, you’re getting to grow further instead of spinning your wheels or backsliding.
In this episode, we’ll cover how to set an inspiring, long-term goal this year and what to expect when you pursue that goal!
And in Part 2 we’ll lay out the program phases over the year to help you get there!
Join The Inner Circle
definingdadbod.com/innercircle
Programming Tool
https://definingdadbod.com/trainingsample
Start Your Trial Week
definingdadbod.com/shop/trialweek
Defining Dad Bod On Youtube
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?sub_confirmation=1
Support The Podcast
definingdadbod.com/innercircle
Mentioned in this Episode
definingdadbod.com/blog/120
Email Coach Al
coachal@definingdadbod.com
Do you see yourself as the CEO of your own health and fitness?
Well, like it or not, YOU ARE.
In this talk with Dr. Sandra Scheinbaum Coach Alex gets a chance to pick the brain of over 50 years of psychological and functional medicine experience with regard to a positive relationship with food -- the tenants of positive psychology -- and the future of the healthcare industry in HEALTH COACHING.
About our Guest -
Dr. Sandra Scheinbaum is passionate about transforming healthcare by training health coaches to help people become CEOs of their own health. She spent nearly five decades making healthcare and education more holistic and innovative. With a Ph.D. in clinical psychology, Sandi specialized in positive psychology, cognitive behavioral therapy, and mind-body medicine, and served as a teacher and the director of a clinic for Attention Deficit Disorders (ADD). She is a pioneer in her fields, having implemented programs such as the use of neurofeedback with patients and becoming the first-ever psychologist to earn certification through The Institute for Functional Medicine (IFM).
Dr. Scheinbaum founded the Functional Medicine Coaching Academy in collaboration with The Institute for Functional Medicine. A clinical psychologist for over 35 years, she is an expert in positive psychology and mind-body medicine.
Connect With Dr. Scheinbaum's Work:
https://functionalmedicinecoaching.org/program/health-coach-certification/
Positive Psychology Signature Strengths Test:
https://www.viacharacter.org/character-strengths
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The Gain Train meets The Love Boat in this episode!
In honor of No Shave November (Prostate Cancer awareness month!) jump into the conversation that Men want to (need to) hear but don't ask.
About Our Guest: Dr. Judson Brandeis
Dr. Judson Brandeis is a Board-Certified Urologist with expertise in Sexual Medicine for Men. He is the Director of Clinical Excellence for GAINSWave and created their online Male Sexual Medicine Curriculum. Dr. Brandeis is also the Lead Instructor for the in-person Male Sexual Medicine course which includes GAINSWave Shockwave Therapy and PRP injections. BrandeisMD, located in the San Francisco Bay Area, specializes in GAINSWave for ED and Peyronie’s Disease, Penile Augmentation and other medical and surgical procedures that improve sexual function.
Dr. Brandeis has appeared on The Doctors show as well as Podcasts/Webcasts including Ben Greenfield, Michael Ruscio, Susan Bratton, Emily Morse and Dr. Drew. He has presented his original research on GAINSWave Shockwave Therapy combined with AFFIRM Nitric Oxide Booster at the Sexual Medicine Society of North America meeting in 2018 and 2019. He recently released a second supplement called PreLONG for Premature Ejaculation.
Dr. Brandeis completed his Surgical and Urology Residency at UCLA. He is an innovator and pioneered the use of the DaVinci Surgical Robot, Greenlight Laser for Prostate Surgery and MRIs to diagnose prostate cancer. As a General Urologist, SF Magazine (Castle-Conolly) voted him a Top Urologist in the SF Bay Area 2012 and from 2014-2019. He has been Chief of Urology at John Muir Hospital and Hill Physicians for the past eight years. Recently he transitioned from his general urology practice to focus entirely on Sexual Medicine for Men. He has an upscale practice in San Ramon, CA.
Dr. Brandeis has created the SWEET (Shock Wave Erectile Enhancement Trial) Study coordinating over 40 physicians around North America who provide data for him on patients undergoing Shock Wave Therapy. In addition, he is working on the SWAP Study (Shock Wave and Peyronie’s) utilizing his special Peyronie’s disease protocol. Most recently he has IRB approval for P-Long, a non-invasive penile elongation study.
Connect with Dr. Brandeis' Projects
https://brandeismd.com/
Gainswave
https://gainswave.com/
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What is your HELL?
It's the place you don't want to go. It's everything bad and nothing good.
And in the health and fitness world its the reality that COULD manifest - that WILL manifest - for you in the relatively near future if you let your bad nutrition, lifestyle, and exercise habits get the better of you.
My clients who've powerfully changed their lives through great training programs all had one thing in common -- they knew what their HELL looked like and were sufficiently motivated to stay as far from that HELL as possible.
In psychology this is called RISK AVERSION and today we're going to talk about making it work for you to get better results in 2020.
In my 14 years of personal training I've helped thousands of people change their lives. Some changes were small. And some changes were earth-shattering, paradigm-shifting, and fate-transforming. In short - they extended beyond proper push-ups and calorie-burning workouts.
My coaching transforms lives.
Regardless of the result - increased fat loss, optimized health, or improved performance - this structure has been the underlying methodology for the transformations.
Exercise, nutrition, and lifestyle change grounded in physiology, biology, and psychology!
If you're looking for some magical 8 week program to give you 6 pack abs. This isn't it.
But if you're looking for a way to guide your body, your mind, and your intention into a long-term sustainable pattern of betterment and well-being by getting your body to work for you rather than against you, then I'm the guy for you.
I invite you to give Defining Dad Bod's method a shot.
(Ladies welcome! YOU have "Bods" TOO!)
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Coach Jess's Story
definingdadbod.com/blog/109
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In case one would mistake my running with a shirt off as vain or arrogant…
The sun on my skin, the wind whipping around my body – the fire of the eyes of God…breath from his nostrils.
In the heat of the summer with sweat dripping on the pavement every step…one foot in front of the other – forward into the heavy, stifling haze – humid and thick.
I bear my cross forward for all to see.
They don’t see the weight on my shoulders, but I know it’s there.
Let them who have ears to hear, hear the message well.
I woke up this morning and accepted my daily bread with grace. I forgave the ills against me and hope to also be forgiven.
The pain is great but my soul is greater.
Let not my will, but yours be done.
And today I choose to carry my cross.
I stoop with worn hands and stiff back…wrap my arms around the beam…and remember what I am fighting for.
A great heave and it is, once again, upon my shoulder – rough, splintery – rubbing callous into my neck and back.
This is my burden – and I choose to bear it well.
I set my sights upon the hill in front of me and move. One foot in front of the other.
The way is narrow and difficult. My lungs burn. My joints ache. My sinew twists, protesting every inch.
I watch the path closely because even small stumbling blocks are tragic setbacks while under this much weight.
Sometimes I hear the silence of the morning dew resting peacefully on God’s green earth.
Sometimes I feel the caress of a breeze easing my salt-soaked brow.
Sometimes I see the faces of loved ones and the jeers of my enemies.
Let them who have eyes to see, let them see.
Not the body I’ve built, but the heavy cross I carry.
If you found this article valuable, please share on Twitter, Facebook and Instagram
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DefiningDadBod
This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
——-
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Ehlers Danlos Society Publication:
https://www.ehlers-danlos.com/my-awareness-mission/?fbclid=IwAR2Ku-oC-mHjUAHhsefd-7VsZGHUyz5m9fVlO2vdfmwwhZF7LzHPxRc9mJ4
Every year on this day and memorial day, I go for a run, rain or shine, in the old pair of camo pants that I was issued 13 years ago in my JROTC class.
They are torn and faded and definitely not acceptable as a BDU anymore.
Many of my family members and friends have served both here and abroad and the action is the most sacred salute I can offer.
With #ehlersdanlos, running is very difficult for me but a skill that I am committed to maintaining as long as possible. To be able to run TOWARD danger and challenges...rather than away from them.
Like our service men and women have done and do - daily.
I am dedicated to doing what I can to make the most of my freedom that I am thankful for...and to stay ready for the fights necessary to make it count every day.
A heartfelt thank you to those who - past and present - that have sacrificed in service to our great nation.
I don't know that there is anything that I can do in honor of what you've given/give to deserve it.
Sanity, lives, and limbs have been lost on behalf of the freedoms that my family and community enjoy --
Here's to making the most of all of it and hope those actions inspire others to do the same.
"Earn this"
With the pain of every long hill ran and heavy weight lifted, the perseverance of every person uplifted, and the conscious choice to become better when it would be very easy to curl up content and comfortable instead...
I am working on it.
https://www.youtube.com/watch?v=QdB_7TYi__M
merica #definingdadbod #veteransday
Just in time for the holidays.
What's the deal with sugar?
I’ve tackled sugar a number of times in my career arguing that it is even more important to count than calories if you care to make positive, powerful changes in your own health and fitness.
I’ve also learned some things over the past few years that are worth revisiting this topic and adding to the forum.
Let’s get smart about it!
Original article with citations:
definingdadbod.com/blog/117
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Ever wonder what the experts in the health and fitness industry think about some of the shenanigans that you’re noticing?
Sure some jokers are contributing to the problems in a big way.
But there is an underground of highly educated, extremely passionate, and dedicated professionals who - despite the hype - have not been swayed by the ebbs and flows of fads, gimmicks, and snake-oily supplement practices.
They are the ones who stick to the science, listen closely to each individual client, and work to change the world by supporting one powerful life transformation at a time.
Tune in as Coach Alex VanHouten taps into the Trainer EDU community to see what these high-integrity professionals think about common fitness industry tropes and practices to find the number one thing we need to see to make the world of exercise, nutrition, and lifestyle change a better place.
——-
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Traineredu.live/tribe
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Exercise is a great habit.
But it will only bring you limited results.
In this episode, we talk through an important distinction - Training vs. Exercising.
We will outline "General Adaptation Syndrome" and how a real 16 week program should be structured to get you the most bang for your buck each hour you follow your program.
I let's make the best use of your time and energy!
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A recent one-week trip to the Dominican Republic for a consulting job ended up being profoundly related to the tenants of Defining Dad Bod.
Metabolic adaptation and practice is the same cross-culturally.
Dad jokes also happen to be a cross-cultural phenomenon.
Who knew?
On a serious note, these are my less-than-formal but still related to health and fitness takeaways from over 30 hours of time spent in performance clinics, crossfit boxes, running trails, and speaking with doctors, trainers, nutritionists, clients, and patients in the only language I know doesn't require an understanding of grammar and syntax to speak well.
Health and fitness.
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Dr. Sasse is a national expert in the field of minimally-invasive metabolic surgery and in this episode, we get to have an honest conversation about both the state of increasing metabolic disorders in the western world that seem to be beyond the help of exercise and nutrition interventions AND what might be done to impact the lives of hundreds of thousands who find themselves with a type 2 diabetes diagnosis or on the road to it.
This conversation hit particularly close to home because of a family member who underwent gastric bypass surgery just over a decade ago — and it was enlightening to hear how the seemingly arcane practice of stabling the stomach has evolved to something altogether more effective and less risky.
We cover myths, prognosis, and even changes in resting metabolism as born out through research and a number of other topics that - if they don’t impact you directly - will definitely be meaningful for someone you love.
Get excited!
—-
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As a trainer working with real people daily for almost 14 years, you learn things that research hasn’t quite parsed out yet.
One of these things is that some types of cardiovascular exercise seemed to help clients lose fat faster than others…even aside from caloric expenditure.
I never knew why, but my clients that made a regular habit of running, walking, hiking, and jogging did better with their body composition goals than those who cycled, swam, or danced.
We still don’t know the whole story, but this study is a POWERFUL step in the direction of understanding the mechanisms better.
Short answer?
It turns out certain types of exercise may “turn on” genes that buffer obesity and “turn off” genes that tend to increase a person’s risk for high BMI, larger waists and hips, and higher Body Fat Percentage.
Who knew?
Time to get steppin’
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Source Article - Scientific Publication August 1, 2019.
https://journals.plos.org/plosgenetics/article?id=10.1371/journal.pgen.1008277
In this episode of Defining Dad Bod go back to the fundamentals and basics of weight training to challenge your body in new and exciting ways.
Are you having trouble getting started or sticking to your weight training program?
What about a need to simplify while pushing your limits?
After this conversation with Yegor Adamovich (the Soviet Samurai) don't be surprised if you walk away from your workouts spent and accomplished.
The magic of training is in periodization. But there's no magic pill to replace HARD WORK.
Get excited!
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www.yegoradamovich.com
Most people are familiar with foam rollers, but do they really help?
Debates exist around whether we should foam roll before, after or even in place of certain workout routines.
Increased blood flow, IT band pain, or even enhanced recovery are some of the claims...
Are we giving this training tool too much credit?
Let’s talk through the research and caveats!
—-
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Recommended Roller
https://www.amazon.com/gp/product/B01BW2YYY2/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01BW2YYY2&linkCode=as2&tag=definingdadbo-20&linkId=283b3c945a96d5f878816658f01e7abb
Research Citations
Acute effects of The Stick on strength, power, and flexibility. Mikesky AE, Bahamonde RE, Stanton K, Alvey T, Fitton T. J Strength Cond Res. 2002 Aug; 16(3):446-50
An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. MacDonald GZ, Penney MD, Mullaley ME, Cuconato AL, Drake CD, Behm DG, Button DC. J Strength Cond Res. 2013 Mar; 27 (3) :812-21
Specific and cross over effects of massage for muscle soreness: randomized controlled trial. Jay K, Sundstrup E, Søndergaard SD, Behm D, Brandt M, Særvoll CA, Jakobsen MD, Andersen LL. Int J Sports Phys Ther. 2014 Feb;9(1):82-91.
Roller-Massager Application to the Hamstrings Increases Sit-and-Reach Range of Motion within Five to Ten Seconds Without Performance Impairments. Kathleen M. Sullivan, Dustin B.J. Silvey, Duane C. Button, David G. Behm. Int J Sports Phys Ther. 2013 Jun; 8(3): 228–236.
Effects of Foam Rolling and Static Stretching on Flexibility and Acute Muscle Soreness. IJES Vol 6 (2013). Iss 4. Howe, E., Lininger, A., Schlegel, L., Harwell, A., Paulson, S., Braun, W., Sanders, J. Shippensburg University, Shippensburg, PA.
Roller-massager application to the quadriceps and knee-joint range of motion and neuromuscular efficiency during a lunge. Bradbury-Squires DJ, Noftall JC, Sullivan KM, Behm DG, Power KE, Button DC. J Athl Train. 2015 Feb;50(2):133-40. doi: 10.4085/1062-6050-49.5.03. Epub 2014 Nov 21.
The effect of Foam roller exercise and Nano particle in speeding of healing of sport injuries. Amany Waheed Ebrahim and Abeer Waheed Abd Elghany. J Am Sci 2013; 9(6): 450-458].
Effect of foam rolling and static stretching on passive hip-flexion range of motion. Mohr AR, Long BC, Goad CL. J Sport Rehabil. 2014 Nov;23(4):296-9. Epub 2014 Jan 21.
Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. Halperin I, Aboodarda SJ, Button DC, Andersen LL, Behm DG. Int J Sports Phys Ther. 2014 Feb;9(1):92-102.
I talk alot on this show about the challenges that Dads face in their pursuit of health and fitness - let’s talk about Mom!
Jessie McCall’s 60lbs transformation over the last 8 months is a powerful one for a few reasons.
1) Post - partum weight loss is something many mothers wrestle with. “Losing the baby weight” is a desire mom’s have even 5 years after their child is born. Jessie’s story lays those obstacles out and is a real account of how to get that weight off.
2) Post - partum depression is a real problem. And the psychiatric literature shows consistently that exercise is a powerful buffer to depression and perhaps one of the few reliable cures for Moms and Dads alike.
3) Often, the “get up early, get to the gym” thing is associated with men only. Jessie’s story turns that paradigm on its head as her program gets her up before her son wakes up and she diligently pursues her betterment for her and her family’s sake.
She would tell you - if she can do it, any mom can!
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There are 5 levels of need according Abraham Maslow…and only 2% of the population operates at the highest level - Self -actualization. Experiencing the BEST version of yourself.
Let’s talk about how a powerful exercise program is unique in meeting an important need at every level of our psyche.
Physiological, Saftey, Social, Esteem, and Actualization
Working out regularly will move you right up the line!
I learned this, personally as a poor kid growing up below the poverty line. There was just something inherently powerful about being poor, but choosing to engage in regular exercise consistently anyway.
And today - I’m not so poor - exercise still continues to help meet address multiple levels of this hierarchy. I hope you’ll use what you have well and do the same!
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TrainerEDU
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Have you heard we’re all “fighting the clock”?
How POWERFULLY are you fighting?
Turns out that VERY intelligent training is VERY important to keep brain, muscles, tendons, ligaments, and joints as young as possible for as long as possible.
If you train smarter - not necessarily harder - you’ll be able to power train regularly.
And the whippersnappers don’t have a monopoly on the benefits
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Agility Ladder Resource: https://www.youtube.com/watch?v=67XP-AekUoA
Get an Agility Ladder: https://www.amazon.com/gp/product/B01GPBXP86/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01GPBXP86&linkCode=as2&tag=definingdadbo-20&linkId=fc1bd21ba5bd7b95ad1e74e257274ec3
This show is a thoughtful summary and meditation on the shows I've published on the subject of calorie counting as an effective tool of nutrition coaching in the process of helping others make positive changes in relation to exercise and nutrition.
After 2 contentious presentations of the philosophy and research against calorie counting AND 3 meaningful interviews with experts in the space (with credentials to boot!) I believe a summary is in order.
Have you been looking for a thoughtful and practical discussion about microbiome, epigenetics, willpower, entropy, and the question of good and Evil in relation to your health and fitness goals?
Excellent - this one's just for you!
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Beyond Calories Series
Definingdadbod.com/beyondcalories
Dr, Bruce Cooper is a Naturopath who passionately specializes in the health and fitness of his clients at the level of their individual cells.
Are you ready to look deeper at how you can affect your health and fitness than just moving well and burning calories?
In the final interview of our Beyond Calories series - Let's get into the nitty gritty of the practical application of molecular biology.
I promise it will be fun, practical and even less nerdy than it sounds :)
Topics - gut health (microbiome) , mitochondrial density , omega 3s, and...ZOMBIES?
Get excited!
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When I asked my social media connections to refer me to someone to debate the calorie science with - they delivered!
“I doubt the great Layne would take the time, but if he did — It would be a lecture!”
Which, on its face, is quite the claim! However, through some channels and magical internet tags, Layne Norton was looped into the conversation and agreed to have the discussion.
And here that is.
Is the calorie counting science missing a thing or two?
Should we approach this differently as coaches?
Are there caveats?
Layne and I dive into the weeds of our philosophy with regard to coaching clients to achieve their goals through nutrition, exercise, and lifestyle change.
And while we differed on a few finer points, we were both pleasantly surprised at the results of our “debate”.
Join us while we bring the nuances to light and do what we both wish more professionals - both researchers and coaches - did more often.
Speak honestly and intelligently with each other in a public forum.
Layne’s Book - Fat Loss Forever
https://biolaynestore.com/collections/accessories/products/forever-fat-loss-how-to-lose-fat-and-keep-it-off
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https://www.biolayne.com
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Popularized by Crossfit - You may think "As many reps as possible" (AMRAP) and "every minute on the minute" (EMOM) are only tools for the box.
Wrong.
The crossfit culture did much to popularize these constructs, but much like the 5 by 5, 3 sets of 10, and "300 hundred" workouts -- they're simply program design tools that can be powerfully used in the right hands.
Let's talk about how you might use them strategically and effectively - outside of the box.
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Dr. Adrian Chavez holds a PhD in nutrition sciences, hosts the "Your Nutrition Perscription" Podcast, and coaches clients and trainers in the effective use of daily nutrition practices to promote fat loss, wellbeing, and health!
Together we continue exploring the role of caloric consumption, tracking, and deficits/surpluses in achieving the results our clients want to see through exercise, nutrition, and lifestyle change!
Get ready for some awesome nuggets!
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Show page
definingdadbod.com/blog/102
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What happens when you don't eat before your workout?
Do you burn more calories? Do you lose more fat? Does your performance suffer?
Join CoachAL as he and Joel Yakowitz talk through their experience with metabolic analysis and the research/experience of clients practicing the art of Fasted Exercise.
It's quite a nuanced discussion!
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Can you believe it!?
For our 100th episode, we've got a top 10 of our first 100 episodes just for you. A recap of past work (maybe you need to revisit) or a road map if you're new (where to start!?!)
Also some Gabriel easter eggs you won't want to miss (if you like creative kids... :) )
And, last but not least, an announcement about our most exciting offering to help you lose fat, gain muscle, get more energetic, and do so with the power of your own body -- this is going to be EPIC!
Mastermind!
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A calorie is not a calorie.
For nearly 70 years we've been creating food labels, legislation, and dietary recommendations AND spending billions of dollars trying to get people to eat less and exercise more.
All based on research that whose foundation is a shakey one.
Namely - calories are a terribly inaccurate measure.
Not in thermodynamics, no. Calories as a measure of heat energy trapped in a chemical bond - that's quite inarguable.
But Calories as a measure of energy digested and utilized by the body and used as the bedrock for policies and programs to help people overcome the obesity epidemic, kick diseases to the curb, and live better lives -- THAT leaves alot to be discussed.
In this episode we discuss the issues with calorie counting. The inaccuracies and considerations regarding the measurement and implementation of calories.
Then we talk about some alternatives.
Get excited to put to death a system that's been failing us for a long time. And to talk about how we might do better presently and in the future!
It's gonna be a party!
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Scientific American - https://www.economist.com/news/2019/03/16/death-of-the-calorie
Atwater Studies - https://www.businessinsider.com/calorie-counts-arent-accurate-2013-7
Having the motivation to go the the gym, pick up the weights and execute your program is only part of the battle.
How you should be directing your hard work to get the best results in the most time-efficient matter? That’s a whole other ball game.
Listen in as Coach Al breaks down how to use pyramids, drop sets, and failure sets to put the icing on your workout cake.
And maybe with some well developed musculature, cake won’t be such a problem…
Exercise Programming 101:
Episodes 12 - 18 - 21
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Happy Father's day!
Happy Dad Bod day!
Depending on what Dad Bod means to you, that may be a welcomed salutation or an offensive one.
I'm taking this opportunity to share my journey about what "Dad Bod" means to me and the ethos I hope to inspire among my fellow fathers who are leaders in their family and community.
Your body is more that your appearance.
Who are you attracting with it?
And more importantly
Who's watching you that you will rub off on?
Here are my thoughts on the matter.
I'm looking forward to yours!
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Beyond Calories:
definingdadbod.com/blog/96
Original Article:
https://www.core3training.com/time-redefine-mean-dad-bod/
Fox article:
http://www.fox35orlando.com/fast-five/more-americans-than-ever-find-dad-bod-attractive-in-survey-nearly-half-think-its-the-new-6-pack?fbclid=IwAR3_fKJy5bNfXAuxXQDzmxwPKjqJl_fjjulz_SmVnm-17KliG33t4j4ni-k
Next time someone tries to argue “weight loss is really not that hard. It’s just thermodynamics!”
I’m pulling out the Gibbs free energy equation and asking them to define Entropy in terms of human caloric intake/expenditure.
(won’t be able to. Food scientists are rarely engineers and very few people understand what ENTROPY actually means— let alone anyone in the food/health industry accounting for it in their energy expenditure equations)
I actually took thermodynamics as an engineer. It’s not that easy.
I’ve also worked with enough clients in 14 years to give you giant list of cases in which thermodynamics did little to help them achieve a better version of themselves...
I’m in the process of publishing a powerful rebuttal and a new way to understand nutrition and exercise.
Get excited!
This weekend begins “Beyond calories” a two-part series to help us take a new step forward.
Don’t worry. It’s not a “calories don’t matter treatise” — though I’ve argued in the past that they don’t matter nearly as much as other things we could coach to get great results.
It’s more of a discussion about how we can better understand our food and exercise to become more than we are right now.
Your food is more than calories in.
Your exercise is more than calories out.
Who knows who we could be if we became 1% better every single day?
...it’s likely counting calories isn’t the answer to continual improvement!
Even in terms of food and fitness...
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"With faith the size of a mustard seed, you can move a mountain"
Powerful words to be sure...but what about a barbell...what about your run? What about the willpower required to make you move dinner from the fridge to the table?
Does belief have anything to do with your health and fitness?
Well we're finding that genetics -- the hand you're dealt has ALOT to do with how healthy and fit you can become in life.
There are genes that code for your ability to process carbohydrates. Genes that mitigate risk for cardiovascular disease. Even genes that make you great at running long distance vs. genes that make you tire quickly...
But what if I told you that the hand you're dealt doesn't matter if you don't have a powerful mindset? What if belief has a more powerful effect on you than even your genetic makeup.
Sounds far-fetched, doesn't it?
Join me for this amazing discussion in the inner circle over two studies that are challenging us by turning this assumption on its head.
It turns out that sports science and sports psychology are coming together to being to explore this scientifically -- and the results are no less than mind-blowing.
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Train with Coach Al
Virtual - definingdadbod.com/trial
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Source Article - The studies
https://www.sciencemag.org/news/2018/12/just-thinking-you-have-poor-endurance-genes-changes-your-body?fbclid=IwAR3V-ylsLAnjKE0vgXvnOM-p6TvfzczmAVsa-Q_nlOT8swJA3v-MH0Y-Adc
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Following a tough an enlightening show about what we don't know regarding carbs and fats last week, I thought it helpful to sit down with two medical practitioners to have a more practical discussion about nutrition practices in everyday life.
How do I know what supplements to take?
Is sugar really evil for my kids?
Should I try one of the new diets out there?
And alot more.
Isaiah and Jamie from xfitlabs give us a chance to pick their medical and parental brains with regard to common questions about nutrition that you won't find answered as honestly and helpfully on your social media feeds or via google search.
Last week's show - The GREAT CARB DEBATE
definingdadbod.com/blog/93
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What does science have to say about how many carbs you should eat? What about fats?
What about types and affects on disease and body composition?
Join me as we walk through a fantastically sourced article from Scientific American about the consensus and controversy around how much carbs and fats we should be eating!
Source article - https://science.sciencemag.org/content/362/6416/764?fbclid=IwAR2XWTsq5mByxm3p2H1QzV2pMUq9DBTZP9UFtofzxITi8d-6-EvCsG0lieQ
Recorded LIVE in the Defining Dad Bod inner circle for supporters of the movement.
The Defining Dad Bod movement is made possible by supporters of Defining Dad Bod who've pledged their support for the movement!
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Kick Butt - Take Names!
Is it possible to accidentally add 400lbs to an exercise?
Yes, people do it every day and they don't even know.
How? Isn't that alot of weight?
Tune into this quick but important treatise on the importance of math and physics in your programming considerations.
Velocity - Acceleration - Power (Jerk Force)
What are they? Why do they matter?
10 lbs. is one thing, but 10x10lbs is quite another!
Let's do this thing intelligently, progressively, and without injury!
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Which would you like to do?
Lose fat and gain muscle - OR - work on your mobility, nueromuscular control, and joint capsule integrity?
Well, if you're like most people, the former is much more desireable in the immediate than the latter.
But if we don't take good care of our joints, how long do you think you can keep a low body fat percentage and great muscle tone?
Not very.
I brought on the owner of PhysioFx in Dallas to walk us through how we can do a better job at understanding the form and function of our joints and keep us from neglecting the impact of such practices while we pursue our "sexier" fitness goals.
I believe the conversation will have you standing by the end...
Maybe due to excitement...but more likely due to the functional resistance of the whole thing: weight distribution through the foot, glute activation, hip stability...you get the picture :)
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Sometimes you have to be the canary in the coal mine.
And sometimes you have to fly out of the coal mine and look at the 10,000ft. view
As a trainer of over 13 years running in circles of gym owners, influencers, medical professionals, dietitians, and even corporate executives in the fitness industry, there are some major problems that need to be addressed if the amazing opportunities of health and fitness are going to be realized for ourselves and generations to come!
And those problems are not simple.
However I believe that understanding the problems as both consumers and professionals in the space is the first step to making some headway with them AND - perhaps - being able to accept the personal responsibility that we all need to pitch in with in order to fix the problems.
1) Real estate companies masquerading as health and fitness institutions
2) Social media influencers bought by supplement companies (and followed by you)
3) Taking/eating everything your doctor prescribes or food companies put out WITHOUT ASKING QUESTIONS!
4) Exercising for the sake of burning calories
5) The 3-4 hours per day that almost everyone in the modern world is spending ACTIVELY SABOTAGING their goals
6) Sales pitches thinly disguised as fitness assessments
I hope you find this dissection helpful and that wherever you fall in this mix, it helps you improve your ability eliminate noise, pursue real results for yourself, and to make good decisions for your family and community.
Mentioned in the show
definingdadbod.com/blog/supps
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Here at Defining Dad Bod we are dedicated to leaving a legacy of health and fitness for our kids.
But what about our grandkids? Great grand kids?
Meet Gene - a trainer and podcast host who spends his days helping clients over 60 take an active role in improving and maintaining their physical health through exercise, nutrition, and lifestyle.
Dads and moms, listen up - Gene offers a message to inspire you to take a long-term view of your impact on your families.
Grandma, grandpas, and other "wiser" members of the family - get ready for a message of inspiration and responsibility.
Who knows how deeply your family and community are depending on you to not give up on health and fitness.
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What if when you needed a moment at work, you could unapologetically hop on a bike and get some exercise - instantly putting yourself in a better mood, gaining energy, and burning off stress through a quick and effective exercise...
Would it help?
More importantly, what if our kids could do that in school?
Meet Luke Macdonald - a shoe fitter from Canada who's making a difference in hundreds of schools worldwide by providing offices and classrooms "SPARK Bikes" for children who need an outlet and some movement-based focus to bolster their educational endeavors.
Join us while we discuss the power of movement in focus and behavioral focus while also exploring the part we can play in making the world around us a better place for everyone to be.
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Exercise and the brain part 3 - living well with ADHD
definingdadbod.com/blog/69
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https://www.facebook.com/Lukeshoefitter
Meditation has been shown in inummerable studies to be a powerful way to impact your health in as little as a few minutes each day.
And as such is an important part of mastering phase 2 of the Defining Dad Bod hormone pyramid - cortisol
Of the things I ask clients to do - including consuming more protein, strength training, reducing sugar intake, etc...- nothing elicits more questions about execution than meditation.
Alex, how am I supposed to sit in a room and do nothing?
That's a fair question, but according to our guest today, an incomplete one!
Meet Brian King - he's been practicing meditation and teaching it for longer than I've been a trainer and our conversation will definitely shed some light on how to incorporate meditation into your health and fitness program!
Get excited!
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http://brianraymondking.com/
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Phase 2 of the Hormone Pyramid
https://www.definingdadbod.com/blog/overcomingobesitypart3
Latest on Youtube
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?
Is it better to be strong?
Or to look good naked?
My guest today is a strength coach of over 20 years who decided to take the leap and try a figure competition.
As a parent with 3 kiddos, its one thing to feel competent and capable when you put alot of weight on the bar and move it well...its another thing entirely to like what you see in the mirror every day.
Get out of your comfort zone with me and lets dive into the psychology, nutrition, exercise, and life hacks necessary when you decide to get rid of the fluff, get disciplined, and get ready to go on stage!
Summer SHRED
definingdadbod.com/shred
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facebook.com/havefungetstrong
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Have you ever thought "my family would be better off without me - at least they'd have my insurance money"
Well, Joel got there.
During his "Midlife Crisis" --
Or the realization that half of your life is half over -- And what have you got to show for it?
You're not the man, husband, father you'd like to be and you're not getting any younger.
What do you do about it?
Joel sought help when he started contemplating suicide and the journey took him to pills, then back out of that dependence and into a better perspective.
How?
Well, you'll have to listen. But if he's on this show, you know some gym time was involved!
Summer Shred
definingdadbod.com/shred
Social Post on Egg "Study"
https://www.facebook.com/definingdadbod/posts/577032509481336?__xts__[0]=68.ARBwcFh2v3cwyTjo0V3W4TaXe0hqUWVZ0MBvTBPAztPT5qdM_EvDuWrE8sy9cNiW1PWePmP0wQ8mQuBDW3Rjf8AJNZrf6_a1PGBhnHzcQE7s60h8F9eju9UmFe5JXpDmnaRLMJjPPzteVpuhB9ZJhR4mjp3GRrOy9H1lXcVUXdA7woBFzjeHwY6grbCO3zd2DpVOKTsOpeF1vfokmiWU3dAegPiHBEGrk_FDpzh0DfKsB88QSzrqh-Q1ma99-jNaTy3Y5C0VVfRR7R2yjvc_GN5joXxN10CJEo7C4LC2pXI9bJGvtuF0ra9i5vBKoJRG5Kmwhh6qq_ppBCZBfUHDitA&__tn__=-R
Exercise and The Brain Part 4
definingdadbod.com/blog/79
CoachAL on Crisis to Crushin' it
https://itunes.apple.com/us/podcast/alex-van-houten-on-seeking-answers-and-leaving-a-legacy/id1368546484?i=1000430984033&mt=2
Weekly shouts from DDB
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The calories you burn in your workout today doesn't matter.
Wait, what?
That's right. It's not the energy expenditure of your workout that is going to stick with you.
It's the long-lasting adaptations that your body creates due to the stress of your workout.
The magic of your workout happens AFTER the workout.
Adaptations like
Rewiring of your cerebellum to prevent neurodegenerative disease
Improved muscle density, size, and function
Excessive post-exercise oxygen consumption
Strength, power, stability, range of motion
Hormone modulation
Injury prevention
Are all paramount compared to caloric burn
And it turns out that there are some great "secrets" that are proven to scientifically support your workout effort by boosting your recovery efforts!
Mentioned in the show
Weekly Updates
definingdadbod.com/ddb1
Summer Shred
definingdadbod.com/shred
How To Work Out While Sleep Deprived
definingdadbod.com/blog/9
Relora (for DHEA)
https://www.amazon.com/gp/product/B0013YW7VC/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0013YW7VC&linkCode=as2&tag=definingdadbo-20&linkId=309eb4cfcf945f373403399904e0cd4c
References
[1] Talbott SM, Talbott JA, Pugh M. Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition. 2013;10:37. doi:10.1186/1550-2783-10-37.
[1] Increased free cortisol secretion after awakening in chronically stressed individuals due to work overload. Stress Medicine 1998; 14:91-97.
[1] Shimomura Y, Murakami T, Naoya Nakai N, Nagasaki M, Harris RA (2004). “Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise”. J. Nutr. 134 (6): 1583S–1587S. Retrieved 22 March 2011.
[1] A O’Connor, S Simbo, et. Al. Powdered tart cherry supplementation moderates post-exercise immunosuppression, total cholesterol, and antioxidant status with no effect on performance recovery following an acute bout of intense lower body resistance exercise. A O’Connor, S Simbo, et. Al. Journal of the International Society of Sports Nutrition 2014 11(Suppl 1):P32. DOI: 10.1186/1550-2783-11-S1-P32.
[1] Fassett, Robert G.; Coombes, Jeff S. (2009). “Astaxanthin, oxidative stress, inflammation and cardiovascular disease”. Future Cardiology 4 (3): 333–342.doi:10.2217/fca.09.19. PMID 19656058.
[1] Hsu, C. H.; Cheng, A. L. (2007). “Clinical studies with curcumin”. Advances in Experimental Medicine and Biology 595: 471–480. doi:10.1007/978-0-387-46401-5_21. ISBN 978-0-387-46400-8. PMID 17569225.
[1] Ftaiti F, Jemni M, Kacem A, Zaouali MA, Tanbka Z, et al. Effect of hyperthermia and physical activity on circulating growth hormone. Appl Physiol Nutr Metab. 2008;33(5):880-887
[1] http://www.scientificamerican.com/podcast/episode/meditation-meta-analysis/
[1] B L Alderman, R L Olson, C J Brush, and T J Shors. MAP training: combining meditation and aerobic exercise reduces depression and rumination while enhancing synchronized brain activity. Department of Exercise Science, Rutgers, The State University of New Jersey. Received 5 October 2015; Revised 1 December 2015; Accepted 5 December 2015
"Sleep is the most important muscle-building supplement" -- Unknown
We spent around 30% of our lives doing it yet, were we ever taught how to do it right?
I wasn't.
So here are the 5 C's to sleeping like a champ (not B's to sleeping like a Baby, because, as parents know, babies sleep like garbage)
Curtains
Curfew
Cool
Carbs
Capsules
All powerful and practical in your pursuit of a good night's rest!
Full Article: definingdadbod.com/blog/83
Summer Shred
definingdadbod.com/shred
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How to workout while sleep deprived
https://www.definingdadbod.com/blog/9
What you need to know about supplements
definingdadbod.com/blog/supps
I’ve interviewed on several podcasts since starting the Defining Dad Bod movement
The Dad Edge Podcast
Generation Ucan’s Show
Andy Storch’s Hotseat
And Dan Zehner’s Anthem of the Adventurer to name a few
But Kenyon Zitzka got some stuff out of me that I haven’t said on air before — something about his laid back interview style gave me an opportunity to speak more deeply about the Defining Dad Bod movement and how its evolving.
Powerful conversation.
He gave me the media from his show “No Excuses” and so I am sharing the message here!
Very approachable for anyone new to the movement!
Zero Excuses Website:
http://kenyonzitzka.com/
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“Clean your room. Put Yourself Together. God only knows what you could be - what the world could be - if you reached for the highest aim and manifested your potential in the world!”
Deep words uttered by a deep man.
But what place does philosophy and psychology have in Health and Fitness?
Fair question…
The journey to manifest your best physical self will impact you, your family, and your community. Let's talk about how #definingdadbod
Credit to 12 Rules for Life by Jordan B Peterson AMAZING book!
https://www.amazon.com/gp/product/0345816021/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0345816021&linkCode=as2&tag=definingdadbo-20&linkId=4fa4ba74e32b68537b211217361dce48
From my open letter to JBP on reddit to invite him onto the Defining Dad Bod Show --
I've heard you reference diet, exercise, and even lifestyle scheduling habits (like sleep) a number of times in your interviews and lectures.
To what extent, do you believe, does the clarion call to "take responsibility for manifesting your own potential" include a foundation of physical well-being and fitness?
Do you believe that "carrying one's cross" also encompasses a moral duty to eat well, exercise regularly, and live according to habits we'd be happy to pass on to our children?
Can we successfully "reach for the highest aim" without regard to our physical well-being?
And finally, in a world where we are increasingly assuming collective responsibility for the rising costs of health care, how much should anyone's personal choice (or lack thereof) with regard to health and fitness affect me and the livelihood of my family and community?
Personally I have worked hard to put my physical self together (otherwise I will live in pain and disablement due to my disorder) and out of that journey have spent the last 13 years of my career helping other people do the same. It's been very apparent to me working with my clients that my call to personal responsibility with regard to physiology and nutrition echoes yours but with a different timbre.
"If you did that everyday, God only knows what kind of creature you could be in 3 yrs."
With your experience in your own personal health and that of your daughter's I imagine you are uniquely positioned to answer my questions with force and wisdom. It has been my experience that spiritual, emotional, psycho-social, and intellectual fitness are quickly and completely subservient to a lack of physical well-being and I believe part of "cleaning your room" and "getting yourself together" has a lot to do with working hard to be in reasonable physical shape.
I also find that the simplicity of moving and the inherent progression of ability in the practice of physical training gives a low barrier to entry for most people and motivates an upward spiral. Similarly I have found in my professional practice of 13 years that assuming ownership of one's own personal fitness bolsters the mechanisms that allow for conscious choice (increasing willpower and the desire to use it) in every aspect of life both clinically and in the every-day -- AND the research on EXERCISE AND THE BRAIN (I am covering this in my show in a series. We're on part 4 now) supports this finding.
Lastly, in a world that increasingly views medicine in a collective/socialist light (especially issues that could be prevented and reversed through lifestyle choices) driving costs skyward and forcing everyone to pay the bill...it feels urgent to assume an active role in inspiring and supporting others who are seeking to take individual responsibility of their health. It is more apparent to me than ever that their choices will directly affect my community, family, and children in the near future even more than they do now. My industry is filled with snake-oil 8-week programs to six pack abs, fad diets, and other silly garbage and I work hard daily to deliver service and support to people despite the industry's faults because I believe in the importance of health and fitness in achieving our potential both now and for generations to come.
It's a long road with many obstacles. But one worth travelling. I continue to pick up my cross daily and "trudge up the dang hill". :)
Thank you for considering the questions.
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Last year researchers found something mind-boggling and spooky.
Only 5 % of your mind is actually under your conscious control.
That leaves 95% of you that we know little to nothing about AND that says nothing of our ability to control (or be controlled) by it.
Meet Kaila, an expert of over 20 years in the fitness world who specializes in tapping into the power of your subconscious through a tool that doesn't cost you anything to use.
Your body.
Find out how movement and mind are connected and get some practical pointers on how you begin to use movement to relieve stress, become more conscious, and find more meaning in each workout, human interaction, workplace achievement, etc...
I've waited a long time to have this conversation!
I hope it speaks to you like it did me.
Support the movement:
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https://www.kailajune.com/
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Aerobic exercise has a positive impact on the entire range of depressive symptoms — From - http://www.sparkinglife.org/2016/12/14/depression/
“If everyone knew that exercise worked as well as Zoloft, I think we could put a real dent in the disease.” Dr. John Ratey
Depression is an erosion of connections — in your life as well as between your brain cells, according to Dr. John Ratey, a practicing psychiatrist, clinical associate professor of psychiatry at Harvard Medical School, and author of seven books on brain functioning including SPARK, The Revolutionary New Science of Exercise and the Brain. In SPARK, Dr. Ratey presents numerous cases of worldwide scientific research and studies to affirm that exercise, in fact, reestablishes those connections.
In Britain, doctors now use exercise as a first-line treatment for depression, but it’s vastly underutilized in the United States…a fact that Dr. Ratey says is a shame given the supporting studies. It is this lack of appreciation for the value of exercise that has ignited Dr. Ratey’s passion for spreading the word – and for founding his new nonprofit organization, Sparking Life.
Here’s what’s known
Studies suggest that endorphins produced directly in the brain contribute to the general feeling of well-being that usually comes along with exercise. Aside from elevating endorphins, exercise also increases our body and brain levels of endocannabinoids, brain growth factors (BDNF)and regulates all of the neurotransmitterstargeted by antidepressants.
For starters, exercise immediately elevates levels of norepinephrine in certain areas of the brain. It wakes up the brain and gets it going and improves self- esteem, which is one component of depression.
Exercise also boosts dopamine, which improves mood, motivation, feelings of wellness and attention. Chronic exercise increases dopamine storage in the brain and also triggers the production of enzymes that create dopamine receptors in the reward center of the brain, and this provides a feeling of satisfaction when we have accomplished something. If the demand is there, the dopamine genes get activated to produce more, and the overall effect is a more stable regulation of these pathways, which also are important to controlling addictions.
Serotonin is equally affected by exercise, and it’s important for mood, impulse control, and self-esteem. It also helps stave off stress by counteracting cortisol, and it primes the cellular connections in the cortex and hippocampus that are important for learning.
In addition to feeling good when you exercise, you feel good about yourself, and that has a positive effect that can’t be traced to a particular chemical or area in the brain. If you’ve been feeling down and you start to exercise and feel better, the sense that you’re going to be OK and that you can count on yourself shifts your entire attitude. The stability of the routine alone can dramatically improve your mood. Clearly, there’s something going on.
“What makes aerobic exercise so powerful is that it’s our evolutionary method of generating that spark,” according to Dr. Ratey. “It lights a fire on every level of your brain, from stoking up the neurons’ metabolic furnaces to forging the very structures that transmit information from one synapse to the next.”
Mentioned in the show:
Defining Dad Bod Inner Circle
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Exercise and the brain part 1
www.definingdadbod.com/blog/62
Exercise and the brain part 2
www.definingdadbod.com/blog/64
Exercise and the brain part 3
www.definingdadbod.com/blog/69
Get Help with YOUR Transformation
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When was the last time you moved like a BEAST?
What does that even look like?
When you tune into this conversation you might be surprised about the benefits and power of combining hip hop and yoga into a little-known form of exercise called "Animal Flow"
Join me and Jerod Langness, A Master Trainer with the National Academy of Sports Medicine with over 20 years of experience, as we dive into the practice of moving Like. A. Beast.
You will learn something awesome in this conversation and I hope you'll put it into practice in your workout program!
Maybe you can get your kids in on it to!
Mentioned in the show:
The hardest animal flow moves. Good Luck!
https://www.youtube.com/watch?v=KgVwrJZ4stI
Defining Dad Bod Inner Circle
www.facebook.com/groups/definingdadbod
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Connect with Jerod
www.facebook.com/jerod.langness
Exercise and the brain part 1
www.definingdadbod.com/blog/62
Exercise and the brain part 2
www.definingdadbod.com/blog/64
Exercise and the brain part 3
www.definingdadbod.com/blog/69
Does you blood boil at this time of year when people tend to flood the gym to pursue their goals without any regard for gym etiquette?
Yeah, mine too.
Curls in the squat rack, stairmaster tricep workouts, social media scrolling and more!
Join me for some good fun and a well-meaning spirit AND share with some people in your life who'll appreciate the rant OR could use a refresher on gym etiquette.
Mentioned in the show:
Branched Chain Amino Acids - https://www.amazon.com/gp/product/B017MW6LRE/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B017MW6LRE&linkCode=as2&tag=definingdadbo-20&linkId=2ff119b590bf721a7a7a63ba56b88ba3
More Defining Dad Bod
Support the movement
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Sometimes you're in a rough spot.
Sometimes you need a pep talk.
This is for you.
Stop letting life happen to you.
Let's talk about becoming someone who makes life happen.
More Defining Dad Bod
www.definingdadbod.com/ddb1
Support The Movement
www.patreon.com/definingdadbod
Start Your Life Transformation
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Parenting is a terrifying enterprise.
Let's face it, every book written on it is woefully inadequate, you're nurturing a life that will operate in the future, and no matter how good your parents did -- who's to say you're going to do even better?
Not to mention you're sleep-deprived, working, balancing the budget, and trying to keep your foundation solid all at the same time while shouldering this 24/7 monumental role in the world.
So how do you become FEARLESS in the face of such responsibility?
Join me and Klaas Vanoosterhout as we navigate this question.
Calling fear what it actually is.
Facing fear head on.
Getting your morning routine on point.
Conditioning your mind and body to embrace fear.
Pass these great habits on to your kiddos!
It's an epic conversation that I hope you'll enjoy!
Mentioned in the show:
Exercise is the GOOD STRESS from the inner circle - https://www.youtube.com/watch?v=_bULXPxirOs
Join the Inner Circle - www.facebook.com/groups/definingdadbod
Commit to 1 - week of Transformation - www.definingdadbod.com/trial
Support the movement - www.patreon.com/definingdadbod
Become a Fearless Father - https://www.facebook.com/becomeafearlessfather/
Get weekly updates from Defining Dad Bod - www.definingdadbod.com/ddb1
You know protein is an important part of your health and fitness goals right?
Muscle recovery, boosted metabolic rate, enzymes and catalysts, and feeling fuller longer when you eat -- most people know its an important part of their program.
And many are supplementing protein to get it in their busy lives.
Shakes, bars, power snacks.
Here's a question, where is all that coming from?
Are we doing the best job consciously adding protein to our diets in a way that is sustainable and good for us and our kiddos?
Is it possible to do it better than whey, casein, and even vegan alternatives?
More fiber, more nutrients and at a fraction of the environmental cost bug proteins are making their way into the market and they have surprisingly powerful implications on the future.
Join me and a chef/food product development professional with over 30 years of experience with food and personal fitness as we discuss cricket protein, the why's, how's, and what's of making bug protein a daily part of your family's life.
If you'd like to give cricket protein a try.
https://7a38d74e.kckb.st/
Scott's Original Recipes
https://www.patreon.com/posts/23796882
Start your new year right!
www.definingdadbod.com/trial
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www.definingdadbod.com/ddb1
Support Defining Dad Bod
www.patreon.com/definingdadbod
The new year brings the new possibilities in health and fitness pursuits.
What will you do differently?
How can you springboard into this year and make it even more meaningful and powerful than the last?
Let's explore one avenue that this show's Guest - Benjamin - found has changed every aspect of his life. Obstacle Course Racing.
Through competing in Spartan competitions, Benjamin found a super power inside of himself that he never knew he had. The power of incremental progress. And this power has bled into every aspect of his life.
It even inspired me to make that my aim this year (competing in the 30 yr old bracket is apparently easier! LOL).
Get inspired, and start your year off right!
Submit your health and fitness heaven/hell for a free week of coaching!
www.definingdadbod.com/trial
Get more Defining Dad Bod
www.definingdadbod.com/ddb1
Join The Discussion
www.definingdadbod.com/groups/definingdadbod
It's my last episode published in my 20s. Get excited!
John Bauer joins me to talk through the lessons learned by interviewing over 50 transformed lives and what he's taken away from that experience.
Want to know how to find your way? Need to make some moves in your journey or just want to be lifted up by hearing other's stories??
Catch them on youtube:
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q
Support Defining Dad Bod:
www.patreon.com/definingdadbod
Get help on your fitness journey:
www.definingdadbod.com/trial
Get connected with Defining Dad Bod:
www.definingdadbod.com/ddb1
How are you playing with the hand you're dealt?
What does that even mean with regard to health and fitness?
Your genes are YOURS - you're stuck with them from conception until death.
You can't change the hand you've been dealt.
But what if I told you that you actually have a handful of wild cards...and that if you play them right, you could unlock a better, fitter, you?
Let's cover two, well-researched ways you can play your hand better.
Hypertrophy...AND -- shoutout to the prospective fathers out there -- preconception diet and exercise!
Get excited :)
Get a 30% discount on DNA testing through AGI -
https://ags-providers.myshopify.com/?aff=1003
Discount - PRHOLIDAY after shipping step!
More definingdadbod -
www.definingdadbod.com
Start your transformation journey - 1 week FREE!
www.definingdadbod.com/trial
Hypertrophy is epigenetic - https://www.nature.com/articles/s41598-018-20287-3
Dads preconception health matters - https://www.cnn.com/2018/04/16/health/dad-health-baby-preconception-study/index.html
Sabotaging Offspring with High Fat? - https://www.psychologytoday.com/us/blog/the-athletes-way/201401/physically-fit-fathers-may-have-healthier-children
The news hit the stands a week ago. Life expectancy has fallen again, for the second time in a row after 150 years of improvement.
If the trends continue, statistics say we may live shorter lives than our parents.
How does that sit with you?
Humbling, sobering, and important, this issue isn't going away on its own. And reading the hundreds of thousands of comments on articles like this one and others as well as posts on social media leaves you numb with ideas and possibilities.
Everyone has an opinion on what's wrong with insurance, suicide help, political policy, and pharmaceuticals.
But what role, if any, do our own everyday choices play in this trend?
I believe quite a large one actually. Which is good news and bad news.
Good news is, we can decide to do something about it right now.
Bad news is, the more responsibility we take, the less we can blame "the system".
What are you doing that you need to stop doing. That you WOULD stop doing. To leave a better legacy for yourself, your kids, and your community.
What aren't you doing that you should start doing. That you WOULD start doing. To leave a better legacy for yourself, your kids, and your community.
I believe we can live fuller, longer lives. We have the means. We have the technology. But do we have the will to act and shape ourselves and our futures.
I like to believe we do.
Chirps Protein Kickstarter:
https://7a38d74e.kckb.st/
(Eat BUGS. Get BUFF)
Mine and Gabriel's first cricket protein experience:
https://www.youtube.com/watch?v=ovMPhy3eaa4
(Kids and Crickets)
One of the many life expectancy articles:
https://www.wsj.com/articles/u-s-life-expectancy-falls-further-1543467660?mod=e2fb
Partner with the movement to leave a legacy:
www.patreon.com/definingdadbod
Get more Defining Dad Bod:
www.definingdadbod.com/ddb1
(My favorite Ab workout!)
ADHD is rising in prevalence as 11% of children ages 4-11 and 4% of adults are currently being medicated with stimulant drugs to treat inattention, distractibilitiy, hyperactivity, and impulsivity.
Is this just some weird big Pharma conspiracy to sell crystal meth to kids?
Is there another way to live that unleashes the potential of an unfocused generation?
In this episode we dive into the research to understand what ADHD is (spoiler, NOT a conspiracy or made-up diagnosis) and how those of us who live with these symptoms (diagnosed or not) can manage our active minds to get the best out of ourselves.
Whether you're an adult or child, parent, or leader in your community you need to know how one of the fastest-growing diagnosis of our day can either result in healthier, happier lives or an over-medicated, side-effect riddled generation.
Supplements mentioned
https://www.definingdadbod.com/adhdhelp
Supporting research
(exercise and ADHD meta-analysis)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5281644/
(cognitive nueroscience of ADHD)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4009719/
(great article by the author of spark)
https://edgefoundation.org/2009/02/16/spark-reduce-adhd-symptoms-with-exercise/
Support more shows like this
www.patreon.com/definingdadbod
Travel season is here and between the challenges it brings along with turkey, pumpkin pie, candy canes, and cookies, it threatens to be the reason you start 2019 behind the ball of your health and fitness.
Join me and travelling fitness extrordinaire Andy Storch who despite not having an formal education in health and fitness has successfully balanced the challenges of travel for work with his exercise, nutrition, and lifestyle goals and found some great hacks along the way to help you make the most of your travel season!
There's no reason you can't maintain - or even make progress - while travelling this year!
Support the movement!
www.patreon.com/definingdadbod
Mentioned in the show
6 Tips to Not Lose Ground Over the Holidays - https://www.definingdadbod.com/blog/holidays
Exercise and the brain part 1 Why the brain matters - https://www.definingdadbod.com/blog/62
If your review was featured, email coachal@definingdadbod.com so I can get your mailing address and send a thank you gift!
Have you ever wondered why one fad diet may work for your friend but never seems to be the right fit for you?
Let's talk about a major factor that the one-size-fits-all health and fitness industry misses out on regularly.
Genetics.
What could it mean that we're all different? What could it mean if the human genome project has given us a "user manual for you" that is becoming more robust every day?
Lets explore these questions with a genetic nutrition consultant and trainer who is on the cutting edge of coaching genetic nutrition practices!
Support the movement
www.patreon.com/definingdadbod
Start your own transformation
www.definingdadbod.com/trial
Get movement updates!
https://mailchi.mp/190b78fc1d5c/definingdadbod
Connect with Caroline
https://www.facebook.com/carolinepowell100
My first experience with the word "intermittent" was with a car problem that was diagnosed as "an intermittent starting problem"
It basically mean that sometimes my car took a break from what it was supposed to do.
In the case of fasting --taking a break from food -- this might not be a bad thing.
If you do it well.
Join me as we connect with nutrition recovery specialist Cammy Kennedy to talk about the benefits of "nutritionally supported fasting" and how that practice differs from much of what is out there.
Guys, you'll want your ladies to hear this if they're thinking about fasting. There's a biological reason why we get HANGRY.
Join the movement
www.patreon.com/definingdadbod
Referenced on the show
https://itunes.apple.com/us/podcast/fit-faith-freedom-podcast/id1303187466?mt=2
Get connected with the newsletter!
https://www.definingdadbod.com/ddb1
365 Days is a long time.
At least in the health and fitness industry where 8 week fads and 90 day challenges abound.
Today marks ONE YEAR of Defining Dad Bod!
One year of awesome education, inspiration, and equipping this generation to leave a legacy of health and fitness for our kiddos.
Are you as excited as I am about what the next year will bring?
Join me as we cover the journey thus far, where we are now according to the community, and where we're going as 2019 tees up a new year.
Lots more butt to kick.
Lots more names to take.
Are you ready?
Get 10% off Generation Ucan Products - Use Code: DADBOD at checkout
https://shop.generationucan.com/discount/DADBOD
Support the movement!
www.patreon.com/definingdadbod
Get Connected!
https://mailchi.mp/190b78fc1d5c/definingdadbod
New Videos
www.definingdadbod.com/videos
Start YOUR LIFE TRANSFORMATION
www.definingdadbod.com/trial
Get 1 Month of Self-Guided Program FREE:
https://mailchi.mp/190b78fc1d5c/definingdadbod
"I'm pretty stressed out today"
Oh yeah? What's got you stressed?
Kids, job, decisions, family, and random acts of entropy -- adulting is hard and the 2nd law of thermodynamics is working!
(The universe tends toward disorder, Entrophy is always positive in a reaction. AND whatever might go wrong, usually does)
So what to do?
What if I told you that exercise can change the structure and function of your brain so that you can DEAL BETTER.
AND the effects are lasting?
Would that motivate you?
I understand, you're stressed, but if you added a 20min run here or there or hit the weights you could end your day feeling accomplished rather than stressed. Excited rather than anxious. Contented rather than upset.
Its a powerful mechanism. Lets talk about it!
What makes a Life-changing program successful - Long term, effective, and realistic?
In the wake of our move, we take a brief break from "Exercise and the Brain" to review a powerful meta-analysis that did not get enough press.
Want to know why most weight loss programs fail to help people lose weight?
Instead of focusing on calorie-counting, the next health and fitness silver bullet, or exercising you into the ground, they should be pushing these three things...
Lets talk about professional supervision, social support, and a strong nutrition emphasis!
Support the movement!
www.patreon.com/definingdadbod
Get Connected!
https://mailchi.mp/190b78fc1d5c/definingdadbod
New Videos
www.definingdadbod.com/videos
Start YOUR LIFE TRANSFORMATION
www.definingdadbod.com/shop
Meta-Analysis Discussed
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4990387/
We are always talking about muscles in the fitness world.
Don’t get me wrong. Muscles are great. Their connections across joints to produce movement, the aesthetic appearance of healthy muscularity, and the fact that they actually burn when you exercise…I get it. But are they the only parts that benefit when we move our bodies in a way that creates positive stress?
Well, your heart gets stronger and pumps more blood per beat when you exercise. Your lungs become more efficient at exchanging carbon dioxide and oxygen. Resistance training can even elevate almost all of your liver enzymes for up to 7 days! Just to name a couple non-muscles…
But what if I told you that exercise’s benefits for muscles, heart, lungs and liver are actually tiny compared to its effect on your most important organ of all? Well, the most impressive studies in the fitness world all agree: exercise changes your brain.
Let’s talk about how!
Support the movement!
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Get Connected!
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New Videos
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==>NEW!!
Transforming a life is a nearly impossible feat of human courage, willpower, and consistency. It's not every day that we meet someone who has consciously and intentionally made the leap to transform their lives.
But as a Life Transformation Strategist at Defining Dad Bod, this is what it's all about.
Join me during this show for a very special transformation story with one of my own clients who connected with Defining Dad Bod back in May completing a full 16 weeks in the "Defining Dad Bod" 16 week transformation program.
In the last 4 months, we balanced hormones, lifted ALOT of weights, nuked some cardio, lost fat, gained muscle, and most importantly, began a sustainable journey that has rippled outward into Jon's workplace, his community, and his kids.
And we're just getting started!
Start YOUR LIFE TRANSFORMATION
www.definingdadbod.com/trial
Support the movement!
www.patreon.com/definingdadbod
Go Through Phase 1 of the Hormone pyramid!
https://mailchi.mp/190b78fc1d5c/definingdadbod
New Videos
www.definingdadbod.com/videos
Are you ready to put the icing on the cake?
Part 5 of overcoming obesity is all about supporting and optimizing your thyroid.
Simply put, we'll be taking a break from commonly inflammatory foods, getting on a good probiotic, elimintating toxins from household practices, and sweating daily to further support toxin elimination.
The truth is, if you've made it this far, you're not eating much cake. But in the last 4 of the 16 week process of optimizing your hormone-system we're going to address the tip-top, strictest portion of the pyramid but don't worry, not for long.
If you can follow through on this step along with the previous 3 phases (see https://www.definingdadbod.com/blog/overcomingobesitypart1) you'll be on your way to your BEST YOU and your hormones will be working for you rather than against you.
Are you ready to tackle your thyroid?
Support the movement!
www.patreon.com/definingdadbod
Go Through Phase 1 of the Hormone pyramid!
https://mailchi.mp/190b78fc1d5c/definingdadbod
New Videos
www.definingdadbod.com/videos
Start YOUR LIFE TRANSFORMATION
www.definingdadbod.com/trial
Mentioned
Dr. Adrian Chavez on DETOX (episode 44, 154, 278)
https://itunes.apple.com/us/podcast/your-nutrition-prescription-podcast/id1267716638
Detox program (14 days)
https://www.amazon.com/Vital-Nutrients-Comprehensive-Vegetarian-Cleanse/dp/B06XTZ1FV1/ref=as_sl_pc_tf_til?tag=definingdadbo-20&linkCode=w00&linkId=983a897dacca67e3fd517d2092feb084&creativeASIN=B06XTZ1FV1
Is the internet bring us closer or is it driving us apart?
Its a tough question that many are asking.
And while the benefits or detriments of "screen time" are being debated across the board, especially for kids, the question is volleyed for parents as well.
Is the internet hurting or helping "community" among adults?
Welcome back to Larry Hagner, owner and founder of the "Dad Edge Alliance". With over 100,000 listeners regularly tuning into his podcast and tens of thousands of dads active in his online community, we'll discuss the social media, internet, and health and fitness of his life as a father and the lives of the dads he produces for daily.
I'm excited for you to join our discussion!
Join the movement!
www.patreon.com/definingdadbod
Connect with the Dad Edge on Facebook
https://www.facebook.com/groups/862377280526790/
Catch Defining Dad Bod on The Dad Edge Podcast
https://gooddadproject.com/optimizing-male-hormones/
Have you ever done nearly everything right and still gotten hit with 10 tons of bricks in the face?
Craig Nieset from Team Nieset was on the show a few months ago - he and his wife talk in episode 39 about running life's busy race well with nutrition and exercise. Since then he has faced a cancer diagnosis and possible death with a powerful resolve to show up for himself and his family.
Now with a clean bill of health he is turning his attention to making the community aware of the steps that need to be taken to catch possible concerns before they become tragedies.
September is prostate cancer awareness month - Craig's message "Get your PSA checked and stay on top of possible abnormalities"
In the meantime, the stronger, healthier, and fitter you are, the better you will recover from medical procedures that may be necessary but unforeseen!
Definingdadbod means always preparing for the next fight!
Thank you Craig for sharing your story!
https://www.facebook.com/craig.nieset
Support the show!
www.patreon.com/definingdadbod
8 Amazing stories from 8 everyday dads who decided to transform their lives and make themselves better men, fathers, husbands, and citizens of their community.
If you know anyone who should be honored on Defining Dad Bod in sharing their story, let me know at coachal@definingdadbod.com
This is a long episode so the time stamps for each story can be found below.
Story 1 - Joseph Jackson - @joseph.jackson.967422 - (4:20)
Story 2 - Dan Gomes - @danny.s.gomes - (47:35)
Story 3 - Michael Patrick - @michael.patrick.779 - (1:05:44)
Story 4 - Ryan Benson - @ryan.benson.940 - (1:43:39)
Story 5 - Tony Martel - @prozak567 - (2:04:01)
Story 6 - Aaron Kenyon - @aaron.kenyon.58 - (2:32:21)
Story 7 - Jason Jones - @jasoncoach - (2:52:55)
Story 8 - Reggie Shah - @reggieshah - (3:16:52)
Support the production of more shows like this - www.patreon.com/definingdadbod
Have you ever come to a wall in your journey?
You look up and down. Left and right and decide its bigger and badder than any wall you've ever faced up until this point.
Now what?
Do you turn around, tail-tucked, and go home having been thwarted victim AGAIN?
Or do you take everything you hold dear and chuck it over the wall with all your might. Leaving no options but to face the challenge and find there is more to you than you thought?
Join me and Master of positive psychology Marc Cordon as we talk through a major turning point in his life where because of his audacity in sticking with it, he found a gift that keeps on giving to both himself and his clients.
Awesome stuff!
Listeners newsletter - https://mailchi.mp/190b78fc1d5c/definingdadbod
Support the show!
www.patreon.com/definingdadbod
Connect with Marc
https://www.facebook.com/mcordon
Thank you for listening, subscribing, and reviewing!
Get a copy of Beyond Resilient!
http://marccordon.com/definingdadbods
What's holding you back?
Do you wake up every morning thankful for the world around you? Are you making the most out of the opportunities at hand? Are you truly adopting the best mindset you could in your life, your health, and your fitness?
Meet Brian - a man who despite his years diagnosed with Ehler's Danlos, Testicular Cancer, ADHD, Dyslexia, Aspergers, and now Multiple Sclerosis is not curled up in a fetal position suffering needlessly every day. Instead Brian has devoted his life to helping others face their journey and obstacles therein with joy, grace, and a stubborn will to make suffering "background noise".
Join me while we dive into some of the keys to growing beyond your current limits!
Support the show!
www.patreon.com/definingdadbod
Connect with Brian
www.facebook.com/brianrkingmsw
Thank you for listening, subscribing, and reviewing!
You say you can't do squats?
But how do you poop?
Crass as it sounds, it's an important question!
Push, Pull, Squat, Carry...
What do those have in common?
Those are the basic movement patterns that EVERY human should be able to accomplish under load without pain and well-practiced enough that they translate to other movements in life, workouts, and events.
Join me as I connect with two of the nations foremost experts in strength training, Sara and Dave of Practical Strength.
We'll dig into their wisdom that can be applied immediately in your workout program and more importantly to your life!
Let's get stronger together!
Support the movement:
www.patreon.com/definingdadbod
Connect with Sara and Dave:
www.facebook.com/practicalstrength
Are you screwing up your testosterone and estrogen?
In all likelihood, you probably are without knowing it.
If you don't "feel like yourself", are accumulating fat around your gut, sporting "lunch lady arms" or "man boobs" --- or a whole host of other symptoms, it's likely time for you to get these hormones working for you rather than against you.
Enter phase 3 of the hormone pyramid and part 4 of this series.
I'm so excited to help you get back on track intelligently, simply, and sustainably.
Support the movement!
www.patreon.com/definingdadbod
Read more
www.definingdadbod.com/blog
Patrons get an opportunity to ask any question to be fielded on the show! These were the top submissions this time around.
Got a question, become a patron!
www.patreon.com/definingdadbod
Thank you to our current partners supporting the show with contributions from $1-$50/mo.! You all rock!
www.definingdadbod.com/partners
The questions:
I clean hotels at night and am a delivery driver in the day (I work 11pm-2pm 6 days a week) can you recommend how to optimise diet and hormones when I'm working against the normal circadian rythym (and with 2 kids under 2 how I optimise energy on very little sleep).
What are easy snacks I can work into my travel routine that are good for me?
I'm a tall guy. How do I improve my posture when sometimes slouching is required to fit into smaller spaces (like driving)?
But what is everyone’s thoughts on intermittent fasting while also body building. I’m currently 190 as of this morning. Looking to shred body fat while slowly adding lean muscle.
When I run, I get pain in my foot and achilles. What can I do about this?
I have been using Generation Ucan for myself and clients for over 8 years. So you can imagine my delight when I was asked to join them on social media!
In this episode, Varun of Generation Ucan invites me to discuss "Redefining Dad Bod" on their platform.
It's time to stop settling for the traditional definition of "Dad Bod" and remake it to mean something awesome! Through an intelligent and disciplined lifestyle, smarter nutrition, and efficient exercise, we can be better.
Join personal trainer and founder of the "Defining Dad Bod" movement Alex VanHouten for practical tips on how to redefine "Dad Bod" and take control of your fitness and health!
Shop Generation Ucan using code "DADBOD" to get 10% off!
https://shop.generationucan.com/
Join the Movement!
www.patreon.com/definingdadbod
"Processed foods are evil"
Is basically what I've bee preaching for 14 years. That is until I met Scott Brown who helped me understand and temper my philosophy around food processes for clients.
Whey protein supplement? Processed.
Spring mix in your salad? Processed.
Favorite chicken breast, burger, or snack bar? All processed!
So how do we tell the difference between what we should be eating and what we shouldn't when literally EVERYTHING (including produce) we eat --unless we grew it in our own back yard -- has been subjected to "processing"?
Get excited as we help you find the boundaries!
Support the show!
www.patreon.com/definingdadbod
Connect with Scott Brown
Facebook and Instagram - @devchef
"Don't forget to breathe!"
If I had a nickel for every time I said that during a session, I'd be rich. But why? Why is breathing so important?
Great question. Let's explore the importance of breathing during your workout! Recovery, focus, and even life-expectancy!
How important is it to be flexible?
It may be accurate to say our lives depend on it.
Let's talk about how to make the most of our time in incorporating flexibility into our programs. Maximize your results, maximize your workouts. Maximize your life!
Bend and survive.
Support the show! - www.patreon.com/definingdadbod
Magnesium mentioned in the show - https://www.amazon.com/gp/product/B0058HWV9S/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0058HWV9S&linkCode=as2&tag=definingdadbo-20&linkId=4bcb32a46665c78caaeac15c3401c118
Everyone's got a story.
Recently I had an opportunity to share some of mine in an interview with David Mee about overcoming challenges.
I hope you find my struggles inspiring and uplifting!
Support the show - www.patreon.com/definingdadbod
Connect with David Mee - https://www.facebook.com/david.mee.7330
Breakthrough Men - https://www.facebook.com/btfmdavidmee/
Are you tired of all of the fads and trying to get your life to fit some system?
Yeah, you and every other sane person who's interested in their bettering their health and fitness. Meet another human from halfway around the world who's dedicated himself to the mission of helping his clients make fitness work for their lives...both in quantity and quality.
From cold showers to intermittent fasting, we cover alot in our chat and I believe you'll find all of it valuable!
Support the show! - www.patreon.com/definingdadbod
Connect with Tyson! - http://www.tysonbrown.com.au/
I was recently asked to go LIVE and talk to over 50,000 trainers for Father's Day. Naturally I had to talk about the science behind the Dad Bod.
Thank you for your support of the show as I actively work to spread the message of a creating a legacy of health and fitness for the next generation.
Our bodies mean something. It's time to redefine what we mean by "Dad Bod".
Support this message - www.patreon.com/definingdadbod
Catch the video version recorded LIVE - https://www.patreon.com/posts/defining-dad-bod-19490527
More on the ISSA - http://www.jdoqocy.com/click-8809122-13061329
Articles mentioned in this episode -
Dad won't hire a trainer? Help him become one! - https://www.issaonline.edu/blog/index.cfm/2018/your-dad-wontt-hire-a-trainer-help-him-become-one
Choosing the right trainer for Dad -
https://www.issaonline.edu/blog/index.cfm/2017/give-the-gift-of-fitness-for-fathers-day
ISSA author bio - https://www.issaonline.edu/blog/?authorID=37
"I drowned my sorrows with McDonalds and Soda - I would sit in my car and inhale it in like 5min" - Words from a trainer who has walked the negative "Dad Bod" path and uses the passion and experience from the school of hard knocks to help other Dads Today.
Enjoy a real conversation between two passionate dads, trainers, and business owners who are hell-bent on getting practical, no nonsense support and advice to this generation's parents.
Take responsibility for your body, shake yourself free of complacency, and don't go through life trying to do minimal damage.
It's time to redefine what we mean by "Dad Bod"
Support the show - www.patreon.com/definingdadbod
Great questions submitted by the best Patrons a host could ask for.
Become a patron and submit your questions for July today!
www.patreon.com/definingdadbod
0:00 - What's the difference between health and fitness? Are they mutually exclusive?
9:46 - Why aren't trainers well-versed in wellness coaching and behavior change?
16:45 - Why does getting in shape and eating right seem to be so complicated?
24:14 - If I don't eat meat, can I get enough protein from plants?
28:55 - Plateau's are tough. How can I break through and keep moving forward?
36:07 - How does your morning routine effect productivity?
41:54 - How to avoid overeating after your workouts?
A viral meme had a few things to say about men's bodies. Jokes aside, it's time for us to get fired up!
It's time to redefine what we mean by "Dad Bod"
Support the show!
www.patreon.com/definingdadbod
Why Not You?
5 powerful stories of real dads with real lives who've overcome real challenges that we can all learn from. Join me and John Bauer from #Bauerpower as we learn from and honor Kevin, Nellis, Tennison, Jonathan, and James on their amazing journeys!
Connect with our guests! (Links to their social media on www.definingdadbod.com/blog/may2018
Kevin Keyes - 2:03
James Mertes - 57:50
Tennison Hunter - 1:38:00
Nellis Dominici - 2:02:05
Jonathan Harrison - 2:31:00
Support the show - www.patreon.com/definingdadbod
Have you ever had the feeling someone was watching you? I don’t mean the dude-across-the-room-is-about-to-come-over-and-say-“how you doin’?” kind of feeling.
I mean the childhood anxiety – the a-monster-is-in-my-closet-waiting-for-the-right-moment-to-jump-out-and-eat-me kind of feeling.
You know what I’m talking about.
And guess what?
You’re being stalked right now.
But the monster of adulthood that’s constantly around the corner, waiting for just the right time to wreck your hormones, give you heart disease, and make you chubby is not the boogie man of your childhood.
It’s a beast named Cortisol, and he’s one bad mamma jamma.
Support the show! - www.patreon.com/definingdadbod
5 C's of good sleep - https://www.definingdadbod.com/blog/2017/08/24/dont-sleep-like-a-chump
Ever feel like there's just not enough time?
Learn from the wisdom of Coach Craig and Jennifer (his wife and Boston Marathoner) as they get real about the training life with 4 very active and growing kiddos.
You CAN pursue your fitness goals without encroaching on conscious and awesome parenting. Let's talk about HOW!
Support the show!
www.patreon.com/definingdadbod
Visit the SWAG store for FATHER'S DAY!
www.theloyalist.com/definingdadbod
More on Team Nieset
www.teamnieset.com
Are your kiddos in sports? What do you remember about sports from growing up?
Apparently the game has changed and YOU need to know about the changes.
Join me as I dive into a timely conversation with the founder of Raptor Sports Performance, James Westphal. Over 20 years of experience in the training industry and fatherhood to two adolescent boys has brought him to a passion for helping our young athletes train intelligently and healthfully.
James trains coaches how to better train your children. You're going to want to hear what he has to say!
Support the show - www.patreon.com/definingdadbod
Check out Raptor Sports Performance - https://raptorsportsperformance.com/
Follow James' Work on Facebook - https://www.facebook.com/Raptorsports1/
May Q&A from Patrons
Support the Show - www.patreon.com/definingdadbod
Visit the SWAG Store - www.theloyalist.com/definingdadbod
Q1 - "How do I know what kind of diet is best for me?
Q2 - "What does 'Defining Dad Bod' mean to you?"
Q3 - "How do I properly engage with carb cycling? You started to touch on it during your blood sugar video."
Q4 - "You mention the brain ALOT. What does the brain have to do with fitness?"
Q5 - "What do I need to know about intermittent fasting as it pertains to endurance athletes?"
Q6 - "What meal replacement bars do you recommend?"
Only have 10 minutes to bust out a home workout before getting ready for work? Want to know how better to incorporate your kiddos into a healthy lifestyle?
Join Defining Dad Bod and Coach Mike Urso from Golden Home Fitness (writer of the free ebook "The Ultimate Guide to Home Workouts") as we discuss motivating ourselves to change while overcoming obstacles both large and small!
Who said you need a gym for great results?
Become a Patron - www.patreon.com/definingdadbod
Get the Ebook - https://goldenhomefitness.com/ebook/
Learn more about Golden Home Fitness - https://www.facebook.com/goldenhomefitness
Are meal plans good or bad? After a HUGE discussion among trainers and non-trainers on social media I went digging for research on meal planning habits. Let's talk about what I found!
Support the Show! - www.patreon.com/definingdadbod
Review on Facebook! - www.facebook.com/definingdadbod
Mentioned in the Show - https://www.definingdadbod.com/blog/overcomingobesitypart2
Why Not You?
4 powerful stories of real dads with real lives who've overcome real challenges that we can all learn from. Join me and John Bauer from Bauerpower as we learn from and honor Jason, Chris, Ian, and John on their amazing journeys!
Support the show - www.patreon.com/definingdadbod
What negative thoughts are ruining your life right now?
If anyone knows how intensely negative thoughts can affect health, fitness, marriage, and fatherhood, David Mee has been through the gambit. Join me as we dive into a very real and raw conversation with the founder of "Breakthrough Marriage Mentoring" to grab pearls of practical wisdom that may help YOU make a breakthrough in your life!
Support the show - www.patreon.com/definingdadbod
Breakthrough Marriage Mentoring - http://www.breakthroughmarriagementoring.com/
On Facebook - https://www.facebook.com/breakthroughmarriagementoring
Breakthrough for Men - https://www.facebook.com/btfmdavidmee
Thank you for listening!
Should you "Go KETO"?
Join me while I pick the brain of our favorite Nutrition PhD, Dr. Adrian Chavez to shed light on the controversial topic of Ketogenic Diets. We get real about the differences and benefits among popular dietary trends today, talk about the scientific caveats, and even explore the dangers of some of the "over correction" of High Fat, Low Carb diets.
I'm excited for you to learn whether Keto may be a tool that could work for you!
Support the Show: www.patreon.com/definingdadbod
Connect with Dr. Chavez: http://www.dradrianchavez.com/
More on Ketosis with Dr. Chavez
Episode 33 of Your Nutrition Perscription: http://yournutritionprescription.libsyn.com/episode-33-how-to-maximize-the-benefits-of-ketogenic-dieting
Episode 34 of Your Nutrition Perscription: http://yournutritionprescription.libsyn.com/episode-34-genetics-matter-how-the-apoe-gene-can-influence-your-response-to-high-fat-dieting
Are you chasing success? Or are you chasing what REALLY matters?
Warren Peterson is an author, entrepreneur, coach, mentor, and founder of "The Significant Man". Join us as we dive into fatherhood, manhood, and the role of fitness in becoming a "Significant Man".
Support the show!
www.patreon.com/definingdadbod
His book
https://www.amazon.com/gp/product/1683501233/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1683501233&linkCode=as2&tag=definingdadbo-20&linkId=cca9997d9b88026aebcf5aa79f16641e
His Facebook group
www.facebook.com/groups/thesignificantmanlegion
His LIVE event
http://significantman.com/live-online-event/
NEW Partner Page
www.definingdadbod.com/partners
Ever wonder why we're spending 66 BILLION DOLLARS a year trying to lose weight but WE'RE GETTING BIGGER??
In part 1 of overcoming obesity we tackled the scope of the problem.
But In part 2 of overcoming obesity we start the journey through the nutrition and lifestyle changes necessary to get our hormones working for us rather than against us.
Support the message - www.patreon.com/definingdadbod
Resources - www.definingdadbod.com
Part 1 - https://www.spreaker.com/user/10183612/overcoming-obesity-part-1
Insulin Article - https://www.definingdadbod.com/blog/2017/06/27/insulin-and-inflammation-the-first-step-to-taking-your-health-back
Help with 10,000 Steps - https://www.core3training.com/6-everyday-life-hacks-to-get-moving-more/
We have a BIG PROBLEM 78 Million Adults and 13 Million Children are battling Obesity in America and while we spend 49.2 billion in medical costs and 66 billion in weight loss industry "solutions" the best answer we are given is "We need to eat less and exercise more".
Really?
That's not cutting it.
So what's the deal? Why are so many struggling?
In this series, we dive into the scope of the problem and I tell you the best place to start making a difference.
You may need this for you OR you may need it for someone you love. Either way, get excited as we dive into Part 1 of Overcoming Obesity - The Scope of the Problem.
Become a PATRON for exclusive content and to support the show!
www.patreon.com/definingdadbod
Mentioned in this show.
Episode 16 - Decoding Body Fat % - https://www.spreaker.com/user/10183612/body-composition
Episode 24 - 10 Reasons to Exercise that No One's Talking About - https://www.spreaker.com/user/10183612/10-reasons-you-should-be-exercising
Episode 9 - Working out While Sleep Deprived - https://www.spreaker.com/user/10183612/working-out-while-sleep-deprived
Episode 27 - Losing 100 lbs with John Bauer - https://www.spreaker.com/user/10183612/jb-interview-and-announcement-march
"Dad Bod" shouldn't have a beer gut.
And since the fitness industry is rife with all kinds of advice on how to tone out your abs (much of it not very helpful in long-term practicality) here is a piece to help you cut through the garbage and get start getting results!
In addition to the show, Patreon members get access to a copy of my favorite ab workout! If you're not on the list, pledge a $1/mo. today!
www.patreon.com/definingdadbod
Mentioned during the show:
https://www.spreaker.com/user/10183612/cardio-and-heart-rate-traiing
https://www.spreaker.com/user/10183612/spice-up-your-ab-life-valentines-day
Join me for an amazing transformation from 100lbs overweight to personal trainer as John Bauer shares his powerful fitness journey. Injury, mindset, weight loss, athleticism, he's been through it and I know his story has something for everyone!
AND get stoked for a super-cool announcement!
www.definingdadbod.com/donate (help out the show!)
www.facebook.com/definingdadbod (connect on social media)
www.calendly.com/definingdadbod (schedule some time!)
https://www.facebook.com/bauerpowerfitness/ (connect with John Bauer)
Why does fitness have to do with finances?
Join me as I interview the money twins (Matt and Brad Ruttenberg) and dig into their 23 yrs. of combined experience in the financial services industry.
As Dad's they know what kind of sacrifice in terms of time and money it can be to prioritize your fitness, however, after hearing our thoughts you'll be left asking : Can I afford NOT to?
In the supporters-only extended version hear about stock fluctuations, saving for college, and prioritizing needs and wants in your budget!
Www.definingdadbod.com/donate
https://ruttco.com/
www.themoneytwins.com
Stephen Hawking was a theoretical physicist who left his mark on the world.
And though it may not seem relevant, this is a tribute to a mentor, hero, and friend who left a mark on this trainer's soul.
Brain derived nuerotrophic factor increases when you exercise regularly (essentially keeping your brain young)
Your cerebellum density declines with age resulting in dimensia and alzeimers disease. The decline is slowed and even halted by exercise.
Exercise meets all levels of maslow's hierarchy of needs on the road to self-actualization. Very few things do that!
Exercise is one of the few things you can do in a day that exemplifies agency (making your life happen) rather than subject-hood (letting life happen to you)
Exercise makes you more resilient to stress at a cellular level by clearing out free radicals and increasing mitochondrial density.
Exercise makes us more insulin-sensitive and therefore better able to burn fat as a fuel source all the time.
Improved body composition lowers our risk for chronic disease and exercise plays a role in that.
Muscular atrophy is a fact of aging and exercise can slow and/or hault that keeping you younger longer.
Exercise can be a fun way to keep your family engaged, interacting, and alive together in a world where many are missing out on that connection.
Exercise when periodized properly can increase serum Human Growth Hormone which is essentially the biological fountain of youth.
Like, share, subscribe, review, and SUPPORT! (recurring donations of ANY amount will be sent an Defining Dad Bod Logo to sport on their vehicle! AND have access to supporters-only content including extended reviews and thoughts on the Sabbath with your host!)
definingdadbod
www.definingdadbod.com/donate
The deadlift is one of the most important exercises that can be incorporated into a serious workout program.
Here are 5 common issues I've encountered both personally and with clients along with how you can fix em for good!
https://www.core3training.com/why-you-need-to-deadlift/
Thank you for listening! Don't forget to Like, share, subscribe, and review (itunes or facebook)!
Stop by www.definingdadbod.com/donate to become a supporter of our show.
What does it mean to be YOUR MOST IMPORTANT HEALTH CARE PROVIDER?
Join Dr. Adrian Chavez and I as we talk cholesterol, blood glucose, and blood pressure as managed by YOU!
A fantastic interview with Dr. Adrian Chavez PhD starting with the philosophy of becoming your most important health care provider, then onto blood pressure, blood glucose, and cholesterol --
For supporters only, catch the extended interview where I get some honest, rapid-fire responses about super-foods, nutrition myths, and his most recommended supplements!
Check out his work here:
www.dradrianchavez.com
Become a supporter to help me spread the message of a health legacy for ourselves and our kiddos!
www.definingdadbod.com/donate
In Part 1 we covered reps, tempo, and rest periods. Let's find out how many sets and how heavy you should be working to achieve in order to get your desired workout outcomes!
Also, today marks the launch of supporter-exclusive content. Become an active supporter of the show and receive special content from the behind the scenes of Defining Dad Bod as well as a Defining Dad Bod decal for your family vehicle!
Thank you for listening, subscribing, sharing, and donating to spread this message. Together, I know we can leave a legacy of health and fitness for our kids!
Everyone's talking about Spicing up Your Love life, let's talk about Coredome...
4 Moves to help you get out of your midsection rut. Throw away the boring old planks and crunches and get ready for some challenges that you'll feel every time you laugh or cough for the next few days.
This is how we Valentine :)
Rocky twist - https://www.youtube.com/watch?v=MLn6R8iu6F8
Single Arm Hanging Leg Raise - https://www.youtube.com/watch?v=02uNQD7F3hA
Around the World - https://www.youtube.com/watch?v=utUyC11inaU (but with a scooter underfoot)
Barbell Climb - https://www.youtube.com/watch?v=kXXtjAKimi8
Phil Gauthier is a physical therapist, olympic lifter, and personal trainer of over a decade.
We dive headlong into the world of the deadlift AND he and the crew at element 26 give us a 20% discount on their newest nylon weight lifting belt normally priced at $29.99. Pretty Awesome!
Visit https://element26.co/ and purchase there or amazon with discount "dadbod26"
Great conversation about one of the most important exercises in your fitness arsenal!
If weights affects your quality of life, cardio is about the quantity.
Let's talk about what different types of cardio are doing for you so you can intelligently choose the fuel you're burning, train a bigger engine, and fine tune your program for maximum results!
Don't forget to stop by www.definingdadbod.com/donate to help out the show!
A different kind of "interview" this with Mike Davidov.
One of the best movement coaches that I've gotten to brush shoulders with in my career and fellow fitness podcaster brings his thoughts to the table over a bourbon.
Our question was simple but the answer complex:
Which kind of goal is more worthy of pursuit - Performance or Aesthetics?
In our years of training we have both worked to steer our clients in the direction of performance goals, however as we dive into the question, you'll be fascinated to find the merits of each!
Get ready to get strong, endurable, powerful, flexibile, and agile -- AND look good doing it!
Thank you for your support, sharing, and positive reviews!
Don't forget to stop by definingdadbod.com/donate to help out the show!
Whether you are trying to change the way your body looks, improve your health, and/or boosting performance goals, body composition measures are important measures to track your progress. Let's explore some common misconceptions and talk through the options that are out there to help you create some benchmarks that will keep you accountable, motivating, and moving forward.
Body composition ranges - https://www.google.com/imgres?imgurl=https://www.builtlean.com/wp-content/uploads/2010/08/Ideal-Body-Fat-Percentage-Chart3.jpg&imgrefurl=https://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/&h=612&w=670&tbnid=nIYAxf3pqGrIwM:&tbnh=160&tbnw=174&usg=__PVMVKuYP-KAP0TWWFVRA17ACDr8%3D&vet=10ahUKEwjl8NuD8ezYAhUI2GMKHUZlCn8Q9QEILTAA..i&docid=5SHKLup149InqM&sa=X&ved=0ahUKEwjl8NuD8ezYAhUI2GMKHUZlCn8Q9QEILTAA
Tutorial on Circumferences - https://www.youtube.com/watch?v=19seOQJgk-0
Tutorial on Calipers - https://www.free-online-calculator-use.com/skin-fold-test.html
Example of calculators - https://www.free-online-calculator-use.com/skin-fold-test.html
Tom Nikkola - 17 years in the health and fitness industry with an impressive resume including Director of Nutrition for Life Time Fitness and Senior Consultant for Thorne Research discusses health, happiness, stress, and making positive changes in 2018 in honor of his new, FREE, e-book release "10 Commitments For Long Lasting Health and Fitness". Join us for a great discussion of several of his key points from the book and download the book for yourself HERE! https://tomnikkola.com/10commitments
Thank you for listening, sharing, reviewing, and subscribing to the show!
Kick Butt. Take Names :)
Let's talk about the most important commitment you can make this year in your personal health and fitness. I'll tell you some of my story and then walk you through an acronym that I'm sure you're familiar with but have probably been underutilizing.
Check out my Ninja Warrior submission vid for 2018! https://www.facebook.com/redefinedadbod/videos/318550928662830/
Have you ever met a real life spy?
I hadn't until now. Meet Andrew Bustamante - a guy whose gone from international spy to "domesticated dad" as he shares wisdom and inspiration from the world of Espionage for fatherhood, fitness, and life.
Catch him on facebook and instagram @Iamandrewbustamante or Andrewbustamante.org and check out his New Serial "Everyday Espionage - Winning the Workplace" at https://www.amazon.com/Everyday-Espionage-Workplace-Andrew-Bustamante-ebook/dp/B077NDSBNM.
Great conversation! Thanks for listening!
What if I told you that you could fine tune your workout to get better at burning fat, grow more muscle, improve strength, and care better for your joints, tendons, and ligaments.
Get ready for better results in less time.
Sure you workout, but do you know how to use the metrics in your workout (acute variables) to get the most out of it? Lets explore rest periods, tempo, and repetitions to help us work smarter AND harder.
Dad Bod Aint got time to waste in the gym!
[i] http://blog.nasm.org/uncategorized/determining-best-rest-periods-resistance-exercise-training-goals/
[ii] de Salles BF, et al. Rest interval between sets in strength training. Sports Med 2009;29:765-777.
[iii] Han, Fredrick. The Slow Burn Fitness Revolution: The Slow Motion Exercise That Will Change Your Body in 30 Minutes a Week. December 24, 2002
[iv] Vanhelder WP, Radomski MW, Goode RC. Growth hormone responses during intermittent weight lifting exercise in men. Eur J Appl Physiol Occup Physiol. 1984;53(1):31-4.
[v] Godfrey RJ, et al. The exercise-induced growth hormone response in athletes. Sports Med 2003;33:599-613.
Father of 4 Boys, Founder of the Good Dad Project, Writer of "The Dad Edge - 9 Simple Ways to have Unlimited Patience, Improved Relationships, and Positive Lasting Memories, and creator/facilitator of the Mastermind and Alliance Groups on the Dad Edge Facebook group -- man this guy is something!
Take some time to listen to the applicable wisdom, good humor, and helpful parenting practices of a fit dad who's walking the walk and helping other dad's do the same.
Larry is the man who has built a tribe of men who are hungry, passionate, and growing together. I hope this conversation inspires you to get connected!
The Dad Edge Facebook Group:
https://www.facebook.com/groups/862377280526790/
Check out is Book HERE: https://www.amazon.com/gp/product/0692526870/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0692526870&linkCode=as2&tag=definingdadbo-20&linkId=7db1a18a9277f43435fe4569b989514f
Join the Alliance:
https://lawrence-hagner.mykajabi.com/p/the-dad-edge-1
Discussing side-hustles, mealtime hacks, consistency, and spousal support. Get some insight into the philosophy and practice of Chris Hughes. Connect with him on instagram and facebook @thedrivendad.
Don't forget to stop by www.definingdadbod.com/donate to help us continue to grow!
If you are a parent, then you have been sleep deprived more often than you probably remember (or would like to admit). Heck, many parents I know operate in a cycle of sleep deprivation wherein half of the time they are sleeping decently and the other half is a solid 3-4 hours of interrupted and crappy sleep.
Consider this the rule book on how to workout while sleep deprived. When my son was born and put me through the navy seal-style sleep deprivation training, I couldn't find anything helpful out there to guide me in not giving up my workout habit without injuring myself or making the exhaustion worse.
Enjoy! And note, whether its the job, familial issues, or the kids that's ruining your sleep, this will not last forever. Hang in there!
Citations:
http://www.gallup.com/poll/166553/less-recommended-amount-sleep.aspx
[ii] Jean-Louis G, Kripke DF, and Ancoli-Israel S. Sleep and quality of well-being. Sleep 23: 1115–1121, 2000.
[iii] Slow-wave sleep: a recovery period after exercise CM Shapiro, R Bortz, D Mitchell, P Bartel, and P Jooste Science 11 December 1981: 214 (4526), 1253-1254. [DOI:10.1126/science.7302594]
[iv] S Taheri. The link between short sleep duration and obesity: we should recommend more sleep to prevent obesity. Arch Dis Child 2006;91:11 881-884 doi:10.1136/adc.2005.093013
[v] Ayalon RD1, Friedman F Jr. The effect of sleep deprivation on fine motor coordination in obstetrics and gynecology residents. Am J Obstet Gynecol. 2008 Nov;199(5):576.e1-5. doi: 10.1016/j.ajog.2008.06.080. Epub 2008 Sep 25.
[vi] 5. Lehmann M, Baumgartl P, Wiesenack C, Seidel A, Baumann H, et al. Training-overtraining: influence of a defined increase in training volume vs training intensity on performance, catecholamines and some metabolic parameters in experienced middle- and long-distance runners. European journal of applied physiology and occupational physiology. 1992;64:169–177. [PubMed]
[vii] Kellmann M. Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring. Scand J Med Sci Sports. 2010;20(Suppl 2):95–102.
[viii] Snyder AC. Overtraining and glycogen depletion hypothesis. Med Sci Sports Exerc. 1998;30:1146–1150.
[ix] Lehmann M, Dickhuth HH, Gendrisch G, Lazar W, Thum M, et al. Training-overtraining. A prospective, experimental study with experienced middle- and long-distance runners. Int J Sports Med. 1991;12:444–452
[x] Swanson DR. Atrial fibrillation in athletes: implicit literature-based connections suggest that overtraining and subsequent inflammation may be a contributory mechanism. Med Hypotheses. 2006;66:1085–1092
[xi] Eudi, A. Efficacy and safety of ingredients found in preworkout supplements. American Journal of Health-System Pharmacy April 1, 2013 vol. 70 no. 7 577-588.
[xii] Spiegel K, Leproult R, and Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet 354: 1435–1439, 1999.
[xiii] Sellwood KL, Brukner P, Williams D, Nicol A, Hinman R. Ice-water immersion and delayed-onset muscle soreness: a randomised controlled trial. Br J Sports Med. 2007;41:392–7.
[xiv] http://www.lifetime-weightloss.com/blog/2015/7/14/why-exercise-isnt-enough.html
Supplements are a hot topic in the health and fitness world. I mean who doesn't want to pop a pill and see a difference in their energy, body fat, performance, and sleep?
Before you hop on the next raspberry ketone bandwagon, lets explore a useful philosophy, the ins and outs of supplement quality, and talk about where you can go to get access to the research available on what you want to take!
Mentioned in the show:
definingdadbod.com/trial
definingdadbod.com/blog/supps
Get More Defining Dad Bod
definingdadbod.com/ddb1
Join the inner cricle
definingdadbod.com/innercircle
Resources:
Www. examine.com
Fit Dad Highlight Interview with - Chris Vanderslice! He is the owner and founder of PTbyCV to be found at www.PTbyCV.com Instagram @PTbyCV and Facebook @PTbyCV.
Join us as we talk about nutrition hacks for dad, affection toward children (boys in particular), gym pet peeves and more.
Let's not lose ground over the coming months. If you want next year to be your best year yet, don't start out having to undo the damage from the holidays.
There's a smarter way to make the most of how our body's work and it doesn't require you to abstain from holiday food and fun.
-No references needed - nothing earth-shattering here.
Q&A Episode! 4 Great questions on 4 Great Topics
1) How to curb the "sugar withdrawal"?
2) Best ab workout?
3) How to exercise to manage type 2 diabetes?
4) Where can you find the time in a busy life to workout?
Fantastic set of questions, I hope the answers help you and others in your life!
Referenced in the podcast:
https://www.generationucan.com/
https://www.youtube.com/watch?v=oaD6j_iPNc0
http://www.medindia.net/news/hitt-improves-insulin-sensitivity-in-diabetics-says-study-174167-1.htm
https://www.core3training.com/6-everyday-life-hacks-to-get-moving-more/
Having trouble changing yourself permanently for the better?
Get ready for a brutal dose of reality.
The good news is there are still things you can do to see progress, but you're going to have to be smarter than the hype.
Use these truths to bring your program to the next level!
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Mandel AL, Breslin PA. High endogenous salivary amylase activity is associated with improved glycemic homeostasis following starch ingestion in adults. J Nutr. 2012 May;142(5):853-8
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Falchi M, et al. Low copy number of the salivary amylase gene predisposes to obesity. Nat Genet. 2014 May; 46(5):492-7.
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Gardner, C. D. et al. Comparison of Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors Among Overweigth Premenopausal Women. JAMA 2007; 297: 969-977.
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Kruis, W., Forstmaier, G., Scheurlen, C., & Stellaard, F. (1991). Effect of diets low and high in refined sugars on gut transit, bile acid metabolism, and bacterial fermentation. Gut, 32(4), 367–371.
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https://www.wiseguyreports.com/reports/global-hormone-replacement-therapy-market-2015-2019
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Tiidus PM, Lowe DA, Brown M; Estrogen replacement and skeletal muscle: mechanisms and population health. J Appl Physiol (1985). 2013 Sep 1;115(5):569-78. doi: 10.1152/japplphysiol.00629.2013. Epub 2013 Jul 18.
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Menopause, Vol. 20, No. 11, 2013. The North American Menopause society. Available online:http://www.menopause.org/docs/default-source/for-women/what_you_should_know_about_hormone_therapy_health-17.pdf
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Villaverde-Gutierrez, C. Journal of Advanced Nursing, April 2006: vol 54; pp 11-19. News release, Journal of Advanced Nursing.
Whether you have a bad habit or simply like to unwind with a drink on the regular, the science is pretty clear -- Alcohol isn't helping your dad bod. Find out why you should seriously consider limiting your alcohol intake while you are on the journey to be a better parent in mind, body, and spirit. #redefiningdadbod.
Citations
[i]
Francis A. Tayie, Garret L. Beck. . (2016) Alcoholic beverage consumption contributes to caloric and moisture intakes and body weight status. Nutrition 32:7-8, 799-805.
CrossRef
[ii] Relationships Between Nutrition, Alcohol Use, and Liver Disease.Charles S. Lieber, M.D., M.A.C.P. National Institute on Alcohol Abuse and Alcoholism. September 29, 2004. http://pubs.niaaa.nih.gov/publications/arh27-3/220-231.htm
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Is "Dad Bod" just a meme or is it a real thing?
Lets talk about the biology of Dad Bod, why it happens, and how we should redefine it instead.
Biology might be against you directly after your child is born but frankly, the pudgy, balding caricature of "Dad Bod" is uninspiring. In a world where our children need us to be strong parents that breed strong kiddos, lets take responsibility with this information and Redefine what our bodies should be as Dads.
Citations -
[i] https://www.theodysseyonline.com/clemson/dad-bod/97484
[iii]http://www.slate.com/articles/double_x/doublex/2013/06/fatherhood_s_physical_and_social_changes_but_dads_have_to_live_with_kids.html
[iv] http://jmh.sagepub.com/
[v] Lee T. Gettler Thomas W. McDade Alan B. Feranil, and Christopher W. Kuzawa. Longitudinal evidence that fatherhood decreases testosterone in human males Published online before print. September 12, 2011, doi:10.1073/pnas.1105403108. PNAS September 27, 2011 vol. 108 no. 39 16194-16199.
[vi] https://www.babble.com/pregnancy/male-brain-expecting-father-pregnancy-couples-relationship/
[vii] Gordon, G.C.; Altman, K.; Southren, A.L.; Rubin, E.; & Lieber, C.S. The effects of alcohol (ethanol) administration on sex hormone metabolism in normal men. New England Journal of Medicine 295:793-797, 1976.
[viii] Kranz GS, Wadsak W, Kaufmann U, et al. High-Dose Testosterone Treatment Increases Serotonin Transporter Binding in Transgender People. Biological Psychiatry. 2015;78(8):525-533. doi:10.1016/j.biopsych.2014.09.010.
[ix] http://news.bbc.co.uk/2/hi/health/8063004.stm
[x] http://www.cnn.com/2015/11/11/health/beer-belly-fat-may-kill-you/
[xi] http://www.netdoctor.co.uk/conditions/depression/a635/depression-and-suicide-in-men/
[xii] http://www.webmd.com/depression/features/divorcing-depression
[xiii] http://fatherhood.about.com/od/newdadsresources/a/dads_benefits.htm