Defining Dad Bod

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:definingdadbod.com/betterdailyUse Code DADBOD at checkout to save 25%!Top 5 Single Topic Episodes - 5) Sleep - Definingdadbod.com/blog/834) Epigenetics - Definingdadbod.com/blog/1263) Carry Your Cross - definingdadbod.com/blog/1192) Testosterone - definingdadbod.com/blog/1491) Fasting 101 - definingdadbod.com/blog/188Top 5 Series At Defining Dad Bod - 5) Supplement Series - episode 1 - definingdadbod.com/blog/1524) Macro Nutrients - episode 1 - definingdadbod.com/blog/1813) Beyond Calories - definingdadbod.com/beyondcalories2) Hormones - definingdadbod.com/hormones1) Exercise and The Brain - episode 1- definingdadbod.com/blog/190definingdadbod.com/(create page)Top 5 Interviews At Defining Dad Bod - 5) The Secret Life Of Fat With Dr. Sylvia Tara - definingdadbod.com/blog/1944) Bedroom GAINZ With Dr. Judson Brandeis - definingdadbod.com/blog/1213) Fat Loss Forever With Dr. Layne Norton - definingdadbod.com/blog/1042) Your Amazing Microbiome With Dr. Bruce Cooper - definingdadbod.com/blog/1401) The Sniper Mind With David Amerland - definingdadbod.com/blog/179This 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=TCJfhyNdFAUJoin us Better Daily:definingdadbod.com/betterdailyUse Code DADBOD at checkout to save 25%!Jumpstart With Coach Alexdefiningdadbod.com/jumpstartThis 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 MenStrong Men make Good TimesGood Times make Weak MenWeak 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/betterdailyUse Code DADBOD at checkout to save 25%!Jumpstart With Coach Alexdefiningdadbod.com/jumpstartThis 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/betterdailyUse Code DADBOD at checkout to save 25%!Start Improving Your Nutrition With NEW SCIENCEdefiningdadbod.com/blog/181Jumpstart With Coach Alexdefiningdadbod.com/jumpstartThis 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/betterdailyUse Code DADBOD at checkout to save 25%!Anxiety and Depression Are Often Dually Diagnosed. definingdadbod.com/blog/195Jumpstart With Coach Alexdefiningdadbod.com/jumpstartThis 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 RateyDepression 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 knownStudies 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/betterdailyUse Code DADBOD at checkout to save 25%!Jumpstart With Coach Alexdefiningdadbod.com/jumpstartThis 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!definingdadbod.com/betterdailyUse Code DADBOD at checkout to save 25%!The Secret Life Of Fat By Dr. Sylvia Tarahttps://www.amazon.com/gp/product/0393354970/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0393354970&linkCode=as2&tag=definingdadbo-20&linkId=3ec2953440d27a52f0052a345e9f3c9bThis 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/betterdailyUse Code DADBOD at checkout to save 25%!Other Resources69 - Living Well with ADHD - Exercise and the Brain Part 3 — Defining Dad BodSupporting 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!https://definingdadbod.com/faithful40Better Daily April Calendarhttps://definingdadbod.com/s/Better-Daily-April-2021Use 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 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 stressedBut 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/faithful40Better Daily April Calendarhttps://definingdadbod.com/s/Better-Daily-April-2021Use coupon code “DADBOD” for 25% off!Spark - The Revolutionary New Science Of Exercise And The Brainhttps://www.amazon.com/gp/product/0316113514/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0316113514&linkCode=as2&tag=definingdadbo-20&linkId=0b39e82cbfa3591dfd107fd16155e5b8This 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/betterdailyBetter Daily April Calendarhttps://definingdadbod.com/s/Better-Daily-April-2021Use coupon code “DADBOD” for 25% off!Spark - The Revolutionary New Science Of Exercise And The Brainhttps://www.amazon.com/gp/product/0316113514/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0316113514&linkCode=as2&tag=definingdadbo-20&linkId=0b39e82cbfa3591dfd107fd16155e5b8This 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 = IntegratedHow 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 life1) 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/betterdailyBetter Daily April Calendarhttps://definingdadbod.com/s/Better-Daily-April-2021Use 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 Mindset2) Male/Female Differences3) Intermittent Fasting is Stupid.Tune in for 4 and 5!Better Daily Group - 1% Better. Together!https://definingdadbod.com/betterdailyGet Help With Fastinghttps://definingdadbod.com/jumpstartUse 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 Cohenhttps://boostthebrainbook.com/giftBetter Daily Group - 1% Better. Together!https://definingdadbod.com/betterdailyUse 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. 

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/betterdailyUse coupon code “DADBOD” for 25% off!Get “Leveling Up” by Eric Suihttps://www.levelingup.com12 Rule For Defining Dad Bodhttps://definingdadbod.com/blog/81The rest of the TRUFIT serieshttps://definingdadbod.com/trufitThis 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/betterdailyUse coupon code “DADBOD” for 25% off!From Dr. Skylar PondSeattle Sports Chiropractor (sportsmednw.com) - https://sportsmednw.com/meet-the-staff/meet-skylar/Jumpstartdefiningdadbod.com/jumpstartThe rest of the TRUFIT serieshttps://definingdadbod.com/trufitThis 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/oUAcMCUse coupon code “DADBOD” for 25% off!Jumpstartdefiningdadbod.com/jumpstartThe rest of the TRUFIT serieshttps://definingdadbod.com/trufitThis 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/oUAcMCUse coupon code “DADBOD” for 25% off!Better Nutrition Workshop ReplayBetter Nutrition Workshop - YouTube : https://youtu.be/urGN-pGBy3wThe rest of the TRUFIT serieshttps://definingdadbod.com/trufitThis 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.comFaithful40 ChallengeFaithful40 FAQ - https://definingdadbod.squarespace.com/s/faithful40.pdfThe rest of the TRUFIT seriesdefiningdadbod.com/trufitThis 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.comFaithful40 ChallengeFaithful40 FAQ - https://definingdadbod.squarespace.com/s/faithful40.pdfMentionedThe Chocolate Milk ProblemDefiningdadbod.com/blog/117InsulinDefiningdadbod.com/blog/30CortisolDefiningdadbod.com/blog/40This 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 Grouphttps://betterdaily.disciplemedia.comLast Week’s Interview With David AmerlandDefiningdadbod.com/blog/179Cobra KaiCobra Kai (TV Series 2018– ) - IMDb Faithful40 ChallengeFaithful40 FAQ - https://definingdadbod.squarespace.com/s/faithful40.pdfThis 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 MindThe 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=3a5c3e9860085f453c982f4444ac1dedOur Main Sponsor - The Better Daily Grouphttps://betterdaily.disciplemedia.com/Faithful40 ChallengeFaithful40 FAQ - https://definingdadbod.squarespace.com/s/faithful40.pdfLast Year’s Conversation With David Amerland On Defining Dad Bod‎Defining 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=1000499157122This 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 Grouphttps://betterdaily.disciplemedia.com/signupTake The Thin TestThintech Weight Loss - FREE Business Analysis (ftbs.biz) - https://www.ftbs.biz/wconnect/wc.dll?dtU00000000~ACC_VIEW~44~THINTEST~~&REFERRER=drdavidrendelstein@gmail.comThis 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 DEFAULTOur Main Sponsor - The Better Daily Group | Become A Member And Get Rewards Today!https://betterdaily.disciplemedia.com/signupThe TRUFit Serieshttps://definingdadbod.com/trufitThis 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 PDFhttps://betterdaily.disciplemedia.com/folders/8Join The Better Daily Community for a supported 2021!https://betterdaily.disciplemedia.com/signup

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 DAnd more!Get the full printable infographic HERE:“15 Ways To Make Yourself Harder To Kill” - Also - better cardiovascular fitness: https://Betterdaily.disciplemedia.com/folders/812 Weeks of Dietitian-written Meal Planshttps://betterdaily.disciplmedia.com/folders/3Other 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/signupThis 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/signupThis 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/signupRegister for the #Faithful40 HERE:https://definingdadbod.com/faithful40Study Cited:https://journals.plos.org/plosgenetics/article?id=10.1371/journal.pgen.1008277This 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/signupRegister 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/171On Probiotics:definingdadbod.com/blog/154Join the inner circle:definingdadbod.com/innercircleShop coaching helpdefiningdadbod.com/shopSupport the showdefiningdadbod.com/donateThis 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 Websitedefiningdadbod.com/blog/170Join the inner circledefiningdadbod.com/innercircleShop coaching helpdefiningdadbod.com/shopSupport the showdefiningdadbod.com/donate

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 Websitedefiningdadbod.com/blog/170Join the inner circledefiningdadbod.com/innercircleShop coaching helpdefiningdadbod.com/shopSupport the showdefiningdadbod.com/donate

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 Websitedefiningdadbod.com/blog/169Get Your Jumpstart!definingdadbod.com/jumpstartGet $25 off with Checkout Code: SOTELO2020Join the inner circledefiningdadbod.com/innercircleShop coaching helpdefiningdadbod.com/shopSupport the showdefiningdadbod.com/donate

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 Websitedefiningdadbod.com/blog/169Get Your Jumpstart!definingdadbod.com/jumpstartGet $25 off with Checkout Code: SOTELO2020Join the inner circledefiningdadbod.com/innercircleShop coaching helpdefiningdadbod.com/shopSupport the showdefiningdadbod.com/donate

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/168Join the inner circledefiningdadbod.com/innercircleGet coaching help!definingdadbod.com/shopSupport the showdefiningdadbod.com/donate

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/168Join the inner circledefiningdadbod.com/innercircleGet coaching help!definingdadbod.com/shopSupport the showdefiningdadbod.com/donate

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 SchinnererDr. 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: @TheEvolvedCavemanLinkedIn: @DrJohnSchinnerer Twitter: @JohnSchinThis episode is brought to you by our awesome supporters:Angles90 - https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=4781113.8ae0d3 (save 10% with code DADBOD10)Members of the inner circle - definingdadbod.com/donateMore Defining Dad Bod!Episode Websitedefiningdadbod.com/blog/167Join The Community!definingdadbod.com/innercircleGet Personalized Helpdefiningdadbod.com/shop

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 SchinnererDr. 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: @TheEvolvedCavemanLinkedIn: @DrJohnSchinnerer Twitter: @JohnSchinThis episode is brought to you by our awesome supporters:Angles90 - https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=4781113.8ae0d3 (save 10% with code DADBOD10)Members of the inner circle - definingdadbod.com/donateMore Defining Dad Bod!Episode Websitedefiningdadbod.com/blog/167Join The Community!definingdadbod.com/innercircleGet Personalized Helpdefiningdadbod.com/shop

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/166Supplements - definingdadbod.com/supplementsExamine.com - Examine.comJumpstart program - definingdadbod.com/shop/jumpstartJoin the inner circle to ask your questions! definingdadbod.com/innercircle

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/166Supplements - definingdadbod.com/supplementsExamine.com - Examine.comJumpstart program - definingdadbod.com/shop/jumpstartJoin the inner circle to ask your questions! definingdadbod.com/innercircle

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 Websitedefiningdadbod.com/blog/165Join The Community!definingdadbod.com/innercircleCoach Alex’s Touchbase Calendarcalendly.com/definingdadbod/touchbaseGet Personalized Helpdefiningdadbod.com/shopSupport The ShowDefiningdadbod.com/donate

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 Websitedefiningdadbod.com/blog/165Join The Community!definingdadbod.com/innercircleCoach Alex’s Touchbase Calendarcalendly.com/definingdadbod/touchbaseGet Personalized Helpdefiningdadbod.com/shopSupport The ShowDefiningdadbod.com/donate

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 WEBSITEdefiningdadbod.com/blog/164JOIN THE COMMUNITY!definingdadbod.com/innercircleCOACH ALEX’S TOUCHBASE CALENDARcalendly.com/definingdadbod/touchbaseGET PERSONALIZED HELPdefiningdadbod.com/shopSUPPORT THE SHOWDefiningdadbod.com/donate

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 WEBSITEdefiningdadbod.com/blog/164JOIN THE COMMUNITY!definingdadbod.com/innercircleCOACH ALEX’S TOUCHBASE CALENDARcalendly.com/definingdadbod/touchbaseGET PERSONALIZED HELPdefiningdadbod.com/shopSUPPORT THE SHOWDefiningdadbod.com/donate

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!More Defining Dad Bod!Episode Websitedefiningdadbod.com/blog/163Ask YOUR Questions!definingdadbod.com/innercircleGet Personalized Helpdefiningdadbod.com/shopSupport The ShowDefiningdadbod.com/donateCited SourcesExposure-https://www.healthline.com/nutrition/vitamin-d-from-sunSkin cancer and D - https://pubmed.ncbi.nlm.nih.gov/24665943/Examine.comhttps://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/

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!More Defining Dad Bod!Episode Websitedefiningdadbod.com/blog/163Ask YOUR Questions!definingdadbod.com/innercircleGet Personalized Helpdefiningdadbod.com/shopSupport The ShowDefiningdadbod.com/donateCited SourcesExposure-https://www.healthline.com/nutrition/vitamin-d-from-sunSkin cancer and D - https://pubmed.ncbi.nlm.nih.gov/24665943/Examine.comhttps://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/162More From Dr. TapperThe viral video - Dr. Tapper’s comments before City Council https://www.facebook.com/bhtapper/videos/10160141237866294“Fight the Dad Bod” with Dr. Tapperhttps://www.youtube.com/watch?v=A8RN-noRD18&feature=youtu.be&fbclid=IwAR0aRVgWJONSP3OUjNGrmcsrdpARsaQcJ2aEBUtsWSEv39iBCYMQOHBYZt0Cited SourceCDC COVID Comorbidities Tablehttps://www.cdc.gov/nchs/nvss/vsrr/covid_weekly/index.htmMore Defining Dad Bod!Join The Inner Circledefiningdadbod.com/innercircleShop For Help Achieving Better Health And Fitnessdefiningdadbod.com/shopSupport The ShowDefiningdadbod.com/donate

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/162More From Dr. TapperThe viral video - Dr. Tapper’s comments before City Council https://www.facebook.com/bhtapper/videos/10160141237866294“Fight the Dad Bod” with Dr. Tapperhttps://www.youtube.com/watch?v=A8RN-noRD18&feature=youtu.be&fbclid=IwAR0aRVgWJONSP3OUjNGrmcsrdpARsaQcJ2aEBUtsWSEv39iBCYMQOHBYZt0Cited SourceCDC COVID Comorbidities Tablehttps://www.cdc.gov/nchs/nvss/vsrr/covid_weekly/index.htmMore Defining Dad Bod!Join The Inner Circledefiningdadbod.com/innercircleShop For Help Achieving Better Health And Fitnessdefiningdadbod.com/shopSupport The ShowDefiningdadbod.com/donate

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 StorchThe Talent Development Podcasthttps://podcasts.apple.com/us/podcast/talent-development-hot-seat/id1378433981The Andy Storch Showhttps://podcasts.apple.com/us/podcast/starve-your-fears-the-andy-storch-show/id1231942958More Defining Dad Bod!Join The Inner Circledefiningdadbod.com/innercircleShop For Virtual Coachingdefiningdadbod.com/shopSupport the showDefiningdadbod.com/donate

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 StorchThe Talent Development Podcasthttps://podcasts.apple.com/us/podcast/talent-development-hot-seat/id1378433981The Andy Storch Showhttps://podcasts.apple.com/us/podcast/starve-your-fears-the-andy-storch-show/id1231942958More Defining Dad Bod!Join The Inner Circledefiningdadbod.com/innercircleShop For Virtual Coachingdefiningdadbod.com/shopSupport the showDefiningdadbod.com/donate

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