Defining Dad Bod

Last year researchers found something mind-boggling and spooky.

Only 5 % of your mind is actually under your conscious control.

That leaves 95% of you that we know little to nothing about AND that says nothing of our ability to control (or be controlled) by it.

Meet Kaila, an expert of over 20 years in the fitness world who specializes in tapping into the power of your subconscious through a tool that doesn't cost you anything to use.

Your body.

Find out how movement and mind are connected and get some practical pointers on how you begin to use movement to relieve stress, become more conscious, and find more meaning in each workout, human interaction, workplace achievement, etc...

I've waited a long time to have this conversation!

I hope it speaks to you like it did me.

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Aerobic exercise has a positive impact on the entire range of depressive symptoms — From - http://www.sparkinglife.org/2016/12/14/depression/

“If everyone knew that exercise worked as well as Zoloft, I think we could put a real dent in the disease.” Dr. John Ratey

Depression is an erosion of connections — in your life as well as between your brain cells, according to Dr. John Ratey, a practicing psychiatrist, clinical associate professor of psychiatry at Harvard Medical School, and author of seven books on brain functioning including SPARK, The Revolutionary New Science of Exercise and the Brain. In SPARK, Dr. Ratey presents numerous cases of worldwide scientific research and studies to affirm that exercise, in fact, reestablishes those connections.

In Britain, doctors now use exercise as a first-line treatment for depression, but it’s vastly underutilized in the United States…a fact that Dr. Ratey says is a shame given the supporting studies. It is this lack of appreciation for the value of exercise that has ignited Dr. Ratey’s passion for spreading the word – and for founding his new nonprofit organization, Sparking Life.

Here’s what’s known

Studies suggest that endorphins produced directly in the brain contribute to the general feeling of well-being that usually comes along with exercise. Aside from elevating endorphins, exercise also increases our body and brain levels of endocannabinoids, brain growth factors (BDNF)and regulates all of the neurotransmitterstargeted by antidepressants.

For starters, exercise immediately elevates levels of norepinephrine in certain areas of the brain. It wakes up the brain and gets it going and improves self- esteem, which is one component of depression.

Exercise also boosts dopamine, which improves mood, motivation, feelings of wellness and attention. Chronic exercise increases dopamine storage in the brain and also triggers the production of enzymes that create dopamine receptors in the reward center of the brain, and this provides a feeling of satisfaction when we have accomplished something. If the demand is there, the dopamine genes get activated to produce more, and the overall effect is a more stable regulation of these pathways, which also are important to controlling addictions.

Serotonin is equally affected by exercise, and it’s important for mood, impulse control, and self-esteem. It also helps stave off stress by counteracting cortisol, and it primes the cellular connections in the cortex and hippocampus that are important for learning.

In addition to feeling good when you exercise, you feel good about yourself, and that has a positive effect that can’t be traced to a particular chemical or area in the brain. If you’ve been feeling down and you start to exercise and feel better, the sense that you’re going to be OK and that you can count on yourself shifts your entire attitude. The stability of the routine alone can dramatically improve your mood. Clearly, there’s something going on.

“What makes aerobic exercise so powerful is that it’s our evolutionary method of generating that spark,” according to Dr. Ratey. “It lights a fire on every level of your brain, from stoking up the neurons’ metabolic furnaces to forging the very structures that transmit information from one synapse to the next.”

Mentioned in the show:

Defining Dad Bod Inner Circle

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Exercise and the brain part 1

www.definingdadbod.com/blog/62

When was the last time you moved like a BEAST?

What does that even look like?

When you tune into this conversation you might be surprised about the benefits and power of combining hip hop and yoga into a little-known form of exercise called "Animal Flow"

Join me and Jerod Langness, A Master Trainer with the National Academy of Sports Medicine with over 20 years of experience, as we dive into the practice of moving Like. A. Beast.

You will learn something awesome in this conversation and I hope you'll put it into practice in your workout program!

Maybe you can get your kids in on it to!

Mentioned in the show:

The hardest animal flow moves. Good Luck!
https://www.youtube.com/watch?v=KgVwrJZ4stI

Defining Dad Bod Inner Circle
www.facebook.com/groups/definingdadbod

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www.facebook.com/jerod.langness

Exercise and the brain part 1
www.definingdadbod.com/blog/62

Exercise and the brain part 2
www.definingdadbod.com/blog/64

Exercise and the brain part 3
www.definingdadbod.com/blog/69

Does you blood boil at this time of year when people tend to flood the gym to pursue their goals without any regard for gym etiquette?

Yeah, mine too.

Curls in the squat rack, stairmaster tricep workouts, social media scrolling and more!

Join me for some good fun and a well-meaning spirit AND share with some people in your life who'll appreciate the rant OR could use a refresher on gym etiquette.

Mentioned in the show:

Branched Chain Amino Acids - https://www.amazon.com/gp/product/B017MW6LRE/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B017MW6LRE&linkCode=as2&tag=definingdadbo-20&linkId=2ff119b590bf721a7a7a63ba56b88ba3

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Sometimes you're in a rough spot.

Sometimes you need a pep talk.

This is for you.

Stop letting life happen to you.

Let's talk about becoming someone who makes life happen.

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Parenting is a terrifying enterprise.

Let's face it, every book written on it is woefully inadequate, you're nurturing a life that will operate in the future, and no matter how good your parents did -- who's to say you're going to do even better?

Not to mention you're sleep-deprived, working, balancing the budget, and trying to keep your foundation solid all at the same time while shouldering this 24/7 monumental role in the world.

So how do you become FEARLESS in the face of such responsibility?

Join me and Klaas Vanoosterhout as we navigate this question.

Calling fear what it actually is.
Facing fear head on.
Getting your morning routine on point.
Conditioning your mind and body to embrace fear.
Pass these great habits on to your kiddos!

It's an epic conversation that I hope you'll enjoy!

Mentioned in the show:

Exercise is the GOOD STRESS from the inner circle - https://www.youtube.com/watch?v=_bULXPxirOs

Join the Inner Circle - www.facebook.com/groups/definingdadbod

Commit to 1 - week of Transformation - www.definingdadbod.com/trial

Support the movement - www.patreon.com/definingdadbod

Become a Fearless Father - https://www.facebook.com/becomeafearlessfather/

Get weekly updates from Defining Dad Bod - www.definingdadbod.com/ddb1

You know protein is an important part of your health and fitness goals right?

Muscle recovery, boosted metabolic rate, enzymes and catalysts, and feeling fuller longer when you eat -- most people know its an important part of their program.

And many are supplementing protein to get it in their busy lives.

Shakes, bars, power snacks.

Here's a question, where is all that coming from?

Are we doing the best job consciously adding protein to our diets in a way that is sustainable and good for us and our kiddos?

Is it possible to do it better than whey, casein, and even vegan alternatives?

More fiber, more nutrients and at a fraction of the environmental cost bug proteins are making their way into the market and they have surprisingly powerful implications on the future.

Join me and a chef/food product development professional with over 30 years of experience with food and personal fitness as we discuss cricket protein, the why's, how's, and what's of making bug protein a daily part of your family's life.

If you'd like to give cricket protein a try.
https://7a38d74e.kckb.st/

Scott's Original Recipes
https://www.patreon.com/posts/23796882

Start your new year right!
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The new year brings the new possibilities in health and fitness pursuits.

What will you do differently?

How can you springboard into this year and make it even more meaningful and powerful than the last?

Let's explore one avenue that this show's Guest - Benjamin - found has changed every aspect of his life. Obstacle Course Racing.

Through competing in Spartan competitions, Benjamin found a super power inside of himself that he never knew he had. The power of incremental progress. And this power has bled into every aspect of his life.

It even inspired me to make that my aim this year (competing in the 30 yr old bracket is apparently easier! LOL).

Get inspired, and start your year off right!

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It's my last episode published in my 20s. Get excited!

John Bauer joins me to talk through the lessons learned by interviewing over 50 transformed lives and what he's taken away from that experience.















Want to know how to find your way? Need to make some moves in your journey or just want to be lifted up by hearing other's stories??

Catch them on youtube:
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q

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www.definingdadbod.com/trial

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How are you playing with the hand you're dealt?

What does that even mean with regard to health and fitness?

Your genes are YOURS - you're stuck with them from conception until death.

You can't change the hand you've been dealt.

But what if I told you that you actually have a handful of wild cards...and that if you play them right, you could unlock a better, fitter, you?

Let's cover two, well-researched ways you can play your hand better.

Hypertrophy...AND -- shoutout to the prospective fathers out there -- preconception diet and exercise!

Get excited :)

Get a 30% discount on DNA testing through AGI -
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Discount - PRHOLIDAY after shipping step!

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Hypertrophy is epigenetic - https://www.nature.com/articles/s41598-018-20287-3

Dads preconception health matters - https://www.cnn.com/2018/04/16/health/dad-health-baby-preconception-study/index.html

Sabotaging Offspring with High Fat? - https://www.psychologytoday.com/us/blog/the-athletes-way/201401/physically-fit-fathers-may-have-healthier-children