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Busy Dad's Guide to Total Health

Busy Dad’s Guide to Total Health


We don’t realize how important our health is until we lose it. No man wants poor health to get in the way of becoming the best version of himself, but how do we make health a priority when life gets in the way?

Today Dr. Ryan Wohlfert is back on The Dad Edge to give you the busy dad’s guide to total health. This list of simple hacks for fitness, nutrition, and sleep will fit into any lifestyle. Best of all, these habits can be incorporated into your existing schedule without having to give up other aspects of your life.

Don’t wait to improve your health. Start today!

Busy Dad’s Guide to Total Health

FITNESS

  • Save the drive time to the gym by working out at home.
  • Take advantage of opportunities to take walks and runs with the dog or your family.
  • Do isometric exercises in the car or at your desk.
  • Be active and get involved while coaching kids.
  • Do 10-minute mini workouts of squats, push ups or burpees throughout the day. These will have a cumulative effect.

DIET

  • Ensure you’re getting greens, fruits, healthy fats, and proteins by setting up daily smoothies.
  • Plan your meals out for the week to avoid the last-minute need for fast food and take out dinners.
  • Make easy nutritious dinners ahead of time in the crock pot, like soups and stews.
  • Use apps to make sure you and your spouse are on the same page with meal planning and shopping.

SLEEP

  • If you can’t increase your quantity of sleep, increase the quality.
  • Set a time to turn off all devices and TVs.
  • Take the TV out of your bedroom.
  • We need thirty to thirty-five 90-minute sleep cycles per week, so it is possible to catch up on sleep cycles by napping and catching up on your days off.

RELATED EPISODES:

The Dangers of Internalizing Stress


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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.

Resources:

==>NEW!!<== Grab a copy of The Dad’s Edge AUDIOBOOK on iTunes or Audible

GRAB A COPY OF THE DAD’S EDGE HERE

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

bedtime rituals

Bedtime Rituals and Sleeping Smarter as a Family

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Bedtime Rituals are critical to the foundation of a good night sleep.  When it comes to our kids, they thrive on routines and rituals.  So why not have bedtime rituals to get them in the right mindset and to avoid bedtime chaos?

Bedtime Rituals Equals Success!

#nosleep, #workedallnight, #sleepdeprived, #itsanepidemic. Yep, you’ve heard this before; it’s almost a badge of honor anymore to say you worked 24 hours straight or need to chug 64 ounces of Mountain Dew or Monster to stay awake. Why do we celebrate sleep deprivation, when sleep is our body’s way of repairing itself so we can be our very best? In Shawn’s first episode of Sleep Smarter, he gave us simple tips to improve the quality of a night’s sleep: remove blue light, black out curtains, just to name two. But this time, Shawn goes a little deeper in identifying more specific ways to get the best sleep of our lives.

The Lion

Lions are cool. They are the kings of the jungle; noble and fearless. You know what lions don’t do? They don’t stand around the preverbal water cooler (if lions were in an office and had a water cooler-it’s an analogy. Stay with me here) and say, “Yeah Bill, I just killed two antelope after being up for 24 hours straight just prowling around.” You know why? Well, first, they’re lions and they wouldn’t have that conversation, and second, lions are only awake about four hours out of the day. Four hours. But, they are biologically programmed to sleep long hours so they can make those four waking hours incredibly effective.

Granted humans don’t require as much sleep as lions. But, in order to be fully functional and at our best our bodies do require an ample amount of sleep in order to repair. Sleep is as essential as oxygen, food and water to the health and well-being of our bodies. We need those 7-8 hours of sleep per night. Non-negotiable.  Bedtime rituals get our bodies and minds in the right state so we can ease into a healthier night sleep.

But I’m Good With 5 Hours

Really? You’re really bright-eyed and super bushy-tailed after a measly five hours of sleep? You wouldn’t be ok with 75% of your oxygen intake, so how is sleep any different? The truth is, without ample sleep, your body is not able to fully recover. When we sleep, our bodies are in an anabolic state (read: muscle building, tissue repair, hormone rebalancing). If we are sleep deprived, we age faster and our bodies are less likely to be able to completely repair themselves. So, what the heck do you do?

Create Routine

Shawn Stevenson shares a way we can get our kids and the whole family in the right mindset for bedtime.

In a culture that seems to value over working, it is hard to imagine placing value in something that is the complete opposite: rest. But, it’s that rest that will make us be better at work. So, take a cue from your work life, you schedule meetings, why not schedule a sleep routine? This routine, be it turning off electronic devices earlier, brushing your teeth, reading to the kids, or whatever, will start to signal your body to begin the sleep cycle. As this becomes habit, you will find yourself getting to sleep faster and your sleep will be of better quality.

Create Culture

In order to get everyone in your household on board with quality sleep, you have to create a culture where sleep is valued by everyone. This means, shutting off all devices earlier, getting everyone, kids and spouse, to buy into the routine of getting ready for bed and setting the example so that sleep becomes just as important as eating and breathing.

This is just the tip of the ice berg. There is so much more in this podcast to help you get your best night’s sleep, but these tips should get you started. In the mean time, maybe create a new cultural norm: #sleepsmarter.

Resources:

==>NEW!!<== Grab a copy of The Dad’s Edge AUDIOBOOK on iTunes or Audible

GRAB A COPY OF THE DAD’S EDGE HERE

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

Links

Links:

Sleep Smarter Book

Thanks for checking out this week’s show on Bedtime Rituals.

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.

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Sleep Smarter Links:

Shawn’s Book  <==Click here

Shawn’s Book on Amazon  <==Click here

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