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your health

Your Health: No F*cking Excuses with Jay Ferruggia

When it comes to getting healthy, there are really no f*cking excuses. Without our health, we can’t be the best versions of ourselves. We want to have the strength, the stamina, and the mental clarity to live life to the fullest. We want to feel comfortable and confident in our bodies, but something always gets in the way.

Whether you’re revisiting your 2019 health goals, or getting in shape for the summer, today’s show with Renegade Radio’s Jay Ferruggia will give you a stripped-down list of everything you need to know to get in the best health of your life.

Strong Body. Strong Mind. Strong Life.

What You’ll Learn

Jay Ferrugia gives us the rundown on the following:

  • Debunks all excuses for poor nutrition
  • Tells us the scoop on intermittent fasting
  • How to outsource things on your to do list to free up time for fitness
  • Using meal delivery services
  • How much protein you really need
  • Are carbs bad or good?
  • Which alcohol is best to drink?
  • How to get fit at home in 4-7 minutes daily
  • How to assess your hormones levels
  • Signs you have adrenal fatigue

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Jay Ferruggia’s Links

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Resources

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Optimizing Male Hormones for Fat Loss, Energy, and Libido with Alex Van Houten

Optimizing Male Hormones for Fat Loss, Energy, and Libido with Alex Van Houten


Behold the dadbod. How did we get this way? The stubborn belly fat that doesn’t go away no matter how hard we work. The muscle mass that’s harder to maintain than it used to be. We don’t have the same energy and stamina we used to. Maybe things have even cooled off in the bedroom.

Alex Van Houten is the founder of Defining Dadbod. He’s going to talk about how our chemistry changes after we become fathers and how to define the dadbod by optimizing our male hormones for fat loss, energy, and libido.

Men want to feel good being naked. @DefiningDadBod #men #dads #fathers #fitness #menshealth Click To Tweet

Alex Van Houten and Defining Dadbod

Alex Van Houten was on track to become an orthopedic surgeon, but he noticed both the patients and doctors didn’t like the business. That was when he veered toward the prevention side of health and became a personal trainer. In his work, Alex often dealt with menopausal women and became interested in hormones and how they affect energy levels, body composition, and libido.

The changes women go through are complex, but men also go through distinct changes. When Alex became a dad he experienced himself what the male body goes through. He looked into it and discovered that there are scientific reasons for the infamous ‘dadbod,’ but men’s challenges with hormones don’t get the same attention as women’s.

Alex aims to change that with Defining Dadbod.

'When I became a father, it was the first time I struggled with health and fitness.' – Alex Van Houten @definingdadbod #dadbod #menshealth #testosterone #libido Click To Tweet

What You’ll Learn

  • Why our bodies are not as responsive to diet and exercise as we age
  • The changes that occur for a dad after a baby is born
  • Why after a baby men have the lowest testosterone in their lives
  • The symptoms of low testosterone
  • The hormone pyramid
  • The affects of insulin on your testosterone
  • The affects of cortisol on testosterone
  • The 2 lifestyle changes and 2 nutrition changes that will being optimizing your hormones now
  • What kind of carbs to eat
  • How caffeine affects hormone levels and body composition
  • How to choose high-quality supplements and which ones you need
  • How to choose a high-quality protein supplement
  • Why guys should not eat soy
  • How as little as 9 drinks a week might be shrinking your testicles
  • The type of training that produces testosterone

 

Get Defining Dadbod’s
16 Weeks To Optimizing Your Hormones!

CLICK HERE.

 

Most of us are overfed and undernourished. @DefiningDadBod #dadbod #dadlife #fatherhood #selfcare Click To Tweet

MENTIONED EPISODE: How to Approach Your Wife When You’re in Crisis


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Alex Vanhouten’s Links

definingdadbod.com

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Fill out an application for The Dad Edge Alliance

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

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Links


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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

Best Nutritional Supplements for Dads to Boost Energy, Mood, Mental Clarity, Sex Drive, and Testosterone – GDP007

“Best Nutritional Supplements for Dads to Boost Energy, Mood, Mental Clarity, Sex Drive, and Testosterone”

Episode Overview

Larry Hagner and Shawn Stevenson interview Dan Nessel, Director of Marketing for Perfect Supplements, to talk about the 5 best nutritional supplements for busy dads. In this episode: Larry, Shawn, and Dan share common supplemental needs for the everyday busy Dad. We all want to have more energy, more mental clarity, and an increase in sex drive. Dan shares some great insight as to why many men are affected by supplemental deficiencies in their diet and how Perfect Supplements can help.

Key Take-Aways

In order to be our best as Dads, we have to be fueling our bodies and minds with the best possible nutrients. Start with a proper diet first — the best way to receive nutrients, then incorporate supplements. The goal is to eat whole food and be good to the planet, too.

Supplements are purer when they’re minimally processed. Nutrients are heat and processing sensitive, and they can be chemically, structurally altered and made less effective. It takes the body more effort to break down things we eat that are not real food. Tune in to the podcast to hear Shawn explain more.

  • The majority of supplement manufacturers use fillers and additives in their supplements. What is printed on the label may or may not be accurate.
  • Americans spend $33 billion per year on nutritional supplements. It is critical to ensure we are spending our money wisely on products manufactured at the highest quality and with the best standards in the industry.

 

Guest: Dan Nessel

Dan Nessel is the Director of Marketing at Perfect Supplements. Dan has been actively involved with research, product development, and marketing in the natural products world for over 15 years. As an entrepreneur, Dan has successfully launched five online companies and now happily splits his times between promoting the benefits of a perfectly natural diet and playing with his energetic 11 and 13 year old boys.

Energy:  Best Nutritional Supplements for Dad Energy Boost

In 2012, Americans spent nearly $10 billion on energy drinks alone, not counting coffee.

For Dads, who depend on coffee and other energy drinks, Dan recommends this supplement above all else for energy:

Desiccated (dried out) liver, which should be taken daily for a long time to have long-lasting energy, is a great product to use as a starting point. The easiest way to take desiccated liver is in capsule form. However, you could still open up the capsule and use the powder.

Also, Vitamin A, particularly from liver, is directly correlated with longer lifespan.

Mood:  Best Nutritional Supplements for Dads to Boost Mood

Most recent studies show that 1 in every 10 Americans are on a prescription medication to treat chronic depression and $22.9 billion is spent every year to treat depression. Men, in particular, make up 35% of the total yearly expenditures ages 18-50.

For Dads, who struggle with depression or just want an elevation in mood throughout the day, Dan recommends these supplements to improve mood:

  • Acai — high in antioxidants (particularly, anthocyanins — clinically proven to help lower bad cholesterol); contains plant sterols (helps break up arterial plaque, helps improve blood circulation and oxygenation)

  • Rhodiola — thought of as a “tonic herb” that defends the body overall and protects general health and well-being; shown to improve physical and mental performance by reducing fatigue caused by stress

  • Cordyceps — clinically proven to help improve oxygenation of blood and cognition (focus)

Rhodiola and Cordyceps are adaptogen herbs. The whole idea of adaptogen herbs are balancing the body. Another way to look at adaptogen herbs are that they help your body adapt to your environment. Examples where adaptogen herbs can be found are in Chinese medicine and ayurvedic practices.

There are three criteria to be an adaptogen herb:

1. It has to be non-toxic and not cause side effects.

2. It has to produce a nonspecific resistance to any stressors in the body (physical, chemical, or biological). In other words, it has to treat the whole body — not just a symptom.

3. It has to produce a normalizing influence on the body.

Remember: You should work with your doctor, especially if you are on prescription medication. In other words, if you are taking pharmaceutical anti-depressants or mood stabilizers, make sure you check with your doctor first before taking supplements — and do not take it upon yourself to simply stop taking your medication without letting your doctor know.

Sex Drive & Testosterone:  Best Nutritional Supplements for Dads to Boost Libido

In a recent study, 39% of men over the age of 45 suffer from low testosterone (hypogonadism). Low testosterone levels can be pretty complicated. According to Dan, it’s not as simple as finding something that just gives you testosterone because it needs to be bioavailable, easily absorbed, and it depends if a lot of things are going on in the body.

Research has shown that a low fat diet tends to lead to lower testosterone, so you need to eat healthy fats. You also need to have good sleep and low stress. Magnesium can help reduce stress. When stress goes down, testosterone goes up. 50% of people in the United States are deficient in magnesium. Spirulina has magnesium in it.

There are both sexual and non-sexual signs of low testosterone.

Sexual symptoms of low testosterone include:

  • Low sex drive
  • Erectile dysfunction
  • Poor erectile function
  • Weaker and fewer erections
  • Reduced sexual activity

Non-sexual symptoms of low testosterone include:

  • Increased body fat
  • Decreased muscle mass
  • Low energy levels
  • Depression

To help men increase their testosterone levels naturally, Dan recommends:

Blue Ice Royal (blend of high-vitamin butter oil and fermented cod liver oil). In addition to the omega fats, it has Vitamins A, D, K2, zinc, and fish oil. Vitamin A and Vitamin D are fat-soluble vitamins and are often found in fatty foods. Vitamin D3 is particularly helpful. In general, Shawn says that Vitamin D is a hormone that works well with magnesium.

Remember: You won’t necessarily become fat by eating fat. Shawn suggests that we should reframe fats in our mind by thinking in terms of proteins, carbohydrates, and energy. Fats are the seed for all of our sex hormones to get built, including testosterone.

In a Journal of Clinical Endocrinology study of 2,299 men, researchers found those who had enough Vitamin D had more testosterone than those who had less. Also, both Vitamin D and testosterone levels appeared to peak in August, drop in the winter, and hit their lowest levels in March.

Remember: You can go outside and get Vitamin D from sunlight. Just remember to wear sunscreen. Wearing a hat and sunglasses to further protect yourself from damaging UV rays would be good ideas, too.

Free Resources:

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

Books Mentioned In This Episode

The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Tim Ferriss

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