optimal sleep

Achieve More Through Optimal Sleep

Thanks for checking out this week’s Five Minute Thursday on Optimal Sleep.  Don’t forget to grab a copy of the Dad’s Edge Audiobook below!  Yes, it’s finally here!  After many requests, I finally have the audiobook for you guys.  Also, if you haven’t become a part of the Dad Edge FB Group, click the link below for access.

Optimal sleep is Critical to our Success, Productivity, Health, and Happiness

Think about it for a minute, how do you feel when you don’t get optimal sleep?  How do you feel the next day?  What is your productivity like?  What is your mood like?  Do your relationships suffer because you feel like total crap?  Does your professional life take a beating because you feel exhausted?  Are you keeping Red Bull, Monster, and Starbucks in business to keep your energy up?

If you are answering “YES” to any of the above questions, chances are you are not giving your body and mind the optimal sleep it needs to be your best.

Sleep and Testosterone

We have said it time and time again, but if you want to keep your body fat low, have sustained energy for the whole day, and keep your libido high then sleep is a must.  Our bodies produce the largest amount of testosterone when we are getting optimal sleep.

Get Optimal Sleep by Creating a “Sleep Sanctuary”

Optimal sleep is achieved hours before our head hits the pillow.  Make sure you have the following in check before you turn in for the night.

  • No electronics 90 minutes before bed
  • Blackout curtains
  • Get to bed before 10:30pm
  • If you use electronics right before bed, use blue blocking glasses
  • No TV in your room
  • No caffeine after 12pm (including soda, tea, or coffee)
  • Crank down that thermostat to 68 degrees or lower


Optimal Sleep Means Better Relationships

When you feel good, you will have more patience and energy for your loved ones.  Think about it, when we don’t get a good night’s rest we can be moody, irritable, and not the best person to be around.  Don’t be that guy.  Get your Z’s and show up big for the people who love you most!


Thanks for checking out this week’s Five Minute Thursday on Optimal Sleep.


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joe de sena

Joe De Sena on How to Teach our Kids Work Ethic and Mental Toughness

Joe De Sena, founder and CEO of Spartan Race, bases his company on the foundation that we, as humans, cannot really reach our full potential until we have gone through struggle. It’s what he calls “purposeful suffering”. Coming from a childhood where he had to learn, on his own, how to make it, Joe De Sena firmly believes his success has come from this purposeful suffering philosophy.

As we’ve seen many times before on the GDP, some of the greatest success stories have come out of a poor upbringing or incredibly challenging circumstances. But there are lessons to be learned from these situations.

Joe De Sena on an “Attitude of Gratitude”

We are the creator, not just the product of our environment. Teaching your kids that their circumstances do no define them empowers them to face obstacles they will certainly come across in their adult lives. Instead of being a victim of circumstance, help your child, and yourself, adopt an attitude of gratitude. While the situation may be difficult, find the growth opportunity.

Joe De Sena on the value of “Delayed Gratification”

Delayed gratification. Joe tells a great story of how his desire for greater things helped him turn down opportunities for instant gratification, and thankfully, his actions paid off. By showing our kids that putting off an immediate want for something greater, we are giving them the gift of patience and teaching them to plant the seeds for their future goals.


Enough said. The success stories on the GDP are not from overnight successes-those are few and very far between. The true successes, the ones that get to the marrow, are those that are had from great sacrifice and tenacity. When we teach kids that they can conquer obstacles they did not think they were capable of conquering, we provide opportunities to build their self-confidence and lay the foundation for them to reach their full potential.

Of course, these lessons take time to teach, and we may need to learn them ourselves, first, but they are critical for survival in this world. Instead of handing our kids everything they desire and protecting them at every turn, give them something greater: the inner power to reach the best version of themselves.



Check out our Dad Edge Group on Facebook Request Entry Here

We have new Dad Edge T-Shirts!  Grab one HERE

Check out a free chapter from: THE DAD’S EDGE on UNLIMITED PATIENCE HERE

Check out this free resource on: CONNECTION WITH YOUR SPOUSE

Check out this free resource on:  CONNECTION WITH YOUR KIDS


Connect with Joe De Sena

Joe De Sena Book Spartan Up!

Joe De Sena Podcast

Joe De Sena Website Spartan Races

Thanks for checking out this week’s podcast on How to Teach Our Kids Work Ethic and Mental Toughness with Joe De Sena.

sleep smarter

How our Sleep Impacts Us as Parents and How to Sleep Smarter

Shawn Steven, Author of the bestselling book “Sleep Smarter” shares firsthand insight on better quality sleep.  Remember when you were little and it was nap time? You fought it. There were so many more cool things to do than…sleep. Now, sleep might seem like the mythical unicorn; yeah, you’ve heard of it, but you never really can catch it!  Shawn Stevenson, author of Sleep Smarter (not to mention the co-host of The Good Dad Project podcast), let us in on a few of his tips he delves into throughout his book.

Sleep Smarter came from Shawn’s own health struggles

Living through his own struggles with health and weight in his early 20’s, Shawn also struggled with getting an adequate amount of sleep. To help himself out, he began taking over the counter sleep aids (think Tylenol PM) as well as prescription Ambien. Thinking this would give him the sleep he needed, he didn’t realize his sleep was not quality while taking these sleep aids. Side note: As a matter of fact, he would come to find out in sleep studies, these “aids” were actually reducing the amount of quality sleep he was getting.  You’ll find that taking just 20 Ambien pills doubles your risk of premature death-yikes. As his health continued to fail, Shawn desperately searched for better ways to get good sleep. His studies in sleep and nutrition and fitness led him to identify keys methods to improve sleep and overall health.  Ultimately…this lead to Sleep Smarter!

Sleep Smarter and Lose Body Fat

Shawn cites one study from the University of Chicago which found that putting people on the same strict diet, but manipulating their amount of sleep, triggered a 55% reduction in fat lost for those subjects that had adequate (8 hours) of sleep over their sleep deprived counter parts. Yep, that’s right, you may be eating healthy and working out regularly, but if your sleep is lacking, your results may be, too. It’s because our bodies make the greatest changes during these precious hours. Guys, the greatest secretion of natural human growth hormone (you know, the one that builds muscle and repairs tissue) takes place in the early hours of quality sleep.

Sleep Affects Every Area of our Lives

Sleep affects everything: how we interact with others, our work, our fitness, and our sex lives. Think about it-if you haven’t had a good night’s sleep, you probably are not in the best state of mind to make rational decisions or deal with difficult situations. Ok, great. So, now we know all of the things that lack of sleep will do, but how do we fix the problem? Shawn gives three quick tips to improve your sleep right now (by the way, his book has a list of 21 things to improve your sleep).

Sleep Smarter Power Tip #1:

Remove TV screens from the bedroom. Your bedroom should be the place you sleep and are intimate. It is not a movie theater. The light from the screen inhibits your body’s natural sleep hormones, signaling your body to stay awake. Just like TV screens, your time with your personal devices should be limited before bed (Shawn says 90 minutes before bed). Blue light, the light associated most with decreasing melatonin (sleep hormone) emanates from these devices. Checking the latest Twitter feed may be tempting right before bed, but if it keeps you from having the best possible night’s sleep, it’s not worth it.

Sleep Smarter Power Tip #2:

Keep the room dark. Shawn says that our skin has receptors that can detect the smallest amount of light. Investing in black out curtains and eliminating all possible areas where light can creep in will aid in getting you some quality z’s.When you work out plays an integral role in how well you sleep. In a study conducted at Appalachia State, subjects were asked to work out at three different times. Subjects in phase one worked out at 7am, phase two at 1pm and phase three at 7pm. The results? Subjects from phase one spent 75% more time in the anabolic (think muscle growth) phase of sleep. These same subjects also had deeper sleep and a 25% reduction in blood pressure while they slept. Shawn suggests that one of the first things you do in the morning upon waking is five minutes of body weight exercise. This will help your body utilize its greatest resources for muscle building as well as prepare your body for a great night’s sleep.

Sleep Smarter Power Tip #3:

Shawn also highly recommends a bed time routine (your kids do it, why don’t you?). Letting your body know that it is time to sleep will help to trigger the hormones necessary to settle you down for a great night’s rest. So, maybe the mythical unicorn known as sleep isn’t so out of reach.

OUR PROMO COMBO – Get a signed copy of “The Dad’s Edge” and “Sleep Smarter” for $27 and free shipping!

We only have 5 copies of each.  The first 5 guys who email us, will get this deal.

Email us with this link here <==Click here



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Sleep Smarter Links:

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Thanks for checking out this episode of How Sleep Impacts Us as Parents and How to Sleep Smarter.

george bryant

Learning from Life’s Big Challenges and becoming a Bonus Dad with George Bryant

George Bryant – Marine, New York Times Bestselling Author, Bonus Dad, Founder of Civilized Cooking Caveman

Marine, successful author, innovator in the field of the Paleo Diet. These accolades don’t exactly trigger images of someone you might believe has had to battle through some of life’s greatest challenges.

Though, George Bryant is just that man. It is only through his incredibly difficult childhood, one of tremendous neglect and abuse, that he found his true strength. George has taken what could have been one heck of an excuse to opt out of being successful in life and turned it into the ultimate inspiration.

George Bryant on Authenticity

The tough guy exterior can only get you so far. It’s blending that “though guy” with a vulnerability that makes you a whole man. You don’t to have a pack of Kleenex on you 24/7, but finding a way to open yourself up to the possibility of being vulnerable, might just open the relationships you have, in every aspect of your life, to greater level.

Struggles will make you stronger

Many times on The GDP, we’ve had guests express the importance of coming to peace with yourself. Embracing whatever past hurts, either from childhood or adulthood, allow us to be more present to others at home, at work and in every relationship. If we bury these emotions or hurts, they will manifest themselves in other, possibly negative, ways.

George Bryant manifested his hurts in binging and purging. (READ: Eating a bunch of food and then proceeding to throw it up.) Every time he would feel pain, this cycle would start. It only stopped and his incredible success story began when he finally faced his past. Now, he conquers food like a cave man, and is an inspiration to many others; namely his “bonus daughter” (step-daughter) and his wife.

Being at peace with your past

Granted, not everyone has had a really tough childhood, or gone through horrendous change in their lives, but each of us can learn to turn negative situations into empowering opportunities. It’s these opportunities where we get the chance to show our kids how to be resilient and grow from pain or failure. George says it’s in these times that children will ask “why?” In the midst of our own pain and angst, we may just want to brush them off. Look at this differently, though says George. These children look to you for guidance. As a matter of fact, the mere act of their asking you why is because they respect your opinion. Wow. That, in itself, should be motive enough for answering that little question. In doing so, you show your children that you respect them, too, and that they matter. Being at peace with your past and opening up to vulnerability is tough, but the rewards are infinite-cave man or not.

“Life happens in the messy details.” – George Bryant – TWEET THAT

“Be mindful and choose to do the best in the moment with the best that you have.” – George Bryant – TWEET THAT

“I got promoted in life the moment I met my wife.” – George Bryant – TWEET THAT

Free Resources:

Check out a free chapter from: THE DAD’S EDGE on UNLIMITED PATIENCE HERE

The Dads Edge Book

Check out this free resource on: CONNECTION WITH YOUR SPOUSE

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George Bryant Links:

If you enjoyed this episode Learning from Life’s Big Challenges and becoming a Bonus Dad with George Bryant. Leave your comments below as we would love to hear your thoughts so we can continue to provide you with content you enjoy.

Health Tips For Dads

Health Tips For Dads – GDP002

Get tips on how to live a healthy lifestyle in this episode of The Good Dad Project.  As Men our bodies need certain nutrients to allow us to show up to life fully. As we age this need increases. Shawn happens to be the host of the largest health podcast in the world and knows what he’s talking about.  So listen closely to his tips to find out how to increase your energy, lose a few extra pounds and even increase your libido.  This episode gives you all your body needs to be a Dad on Purpose.

Perfect Supplements, our Good Dad Project Sponsor

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