Defining Dad Bod

Discussing side-hustles, mealtime hacks, consistency, and spousal support. Get some insight into the philosophy and practice of Chris Hughes. Connect with him on instagram and facebook @thedrivendad.

Don't forget to stop by www.definingdadbod.com/donate to help us continue to grow!

If you are a parent, then you have been sleep deprived more often than you probably remember (or would like to admit). Heck, many parents I know operate in a cycle of sleep deprivation wherein half of the time they are sleeping decently and the other half is a solid 3-4 hours of interrupted and crappy sleep.

Consider this the rule book on how to workout while sleep deprived. When my son was born and put me through the navy seal-style sleep deprivation training, I couldn't find anything helpful out there to guide me in not giving up my workout habit without injuring myself or making the exhaustion worse.

Enjoy! And note, whether its the job, familial issues, or the kids that's ruining your sleep, this will not last forever. Hang in there!

Citations:
http://www.gallup.com/poll/166553/less-recommended-amount-sleep.aspx

[ii] Jean-Louis G, Kripke DF, and Ancoli-Israel S. Sleep and quality of well-being. Sleep 23: 1115–1121, 2000.

[iii] Slow-wave sleep: a recovery period after exercise CM Shapiro, R Bortz, D Mitchell, P Bartel, and P Jooste Science 11 December 1981: 214 (4526), 1253-1254. [DOI:10.1126/science.7302594]

[iv] S Taheri. The link between short sleep duration and obesity: we should recommend more sleep to prevent obesity. Arch Dis Child 2006;91:11 881-884 doi:10.1136/adc.2005.093013

[v] Ayalon RD1, Friedman F Jr. The effect of sleep deprivation on fine motor coordination in obstetrics and gynecology residents. Am J Obstet Gynecol. 2008 Nov;199(5):576.e1-5. doi: 10.1016/j.ajog.2008.06.080. Epub 2008 Sep 25.

[vi] 5. Lehmann M, Baumgartl P, Wiesenack C, Seidel A, Baumann H, et al. Training-overtraining: influence of a defined increase in training volume vs training intensity on performance, catecholamines and some metabolic parameters in experienced middle- and long-distance runners. European journal of applied physiology and occupational physiology. 1992;64:169–177. [PubMed]

[vii] Kellmann M. Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring. Scand J Med Sci Sports. 2010;20(Suppl 2):95–102.

[viii] Snyder AC. Overtraining and glycogen depletion hypothesis. Med Sci Sports Exerc. 1998;30:1146–1150.

[ix] Lehmann M, Dickhuth HH, Gendrisch G, Lazar W, Thum M, et al. Training-overtraining. A prospective, experimental study with experienced middle- and long-distance runners. Int J Sports Med. 1991;12:444–452

[x] Swanson DR. Atrial fibrillation in athletes: implicit literature-based connections suggest that overtraining and subsequent inflammation may be a contributory mechanism. Med Hypotheses. 2006;66:1085–1092

[xi] Eudi, A. Efficacy and safety of ingredients found in preworkout supplements. American Journal of Health-System Pharmacy April 1, 2013 vol. 70 no. 7 577-588.

[xii] Spiegel K, Leproult R, and Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet 354: 1435–1439, 1999.

[xiii] Sellwood KL, Brukner P, Williams D, Nicol A, Hinman R. Ice-water immersion and delayed-onset muscle soreness: a randomised controlled trial. Br J Sports Med. 2007;41:392–7.

[xiv] http://www.lifetime-weightloss.com/blog/2015/7/14/why-exercise-isnt-enough.html

Supplements are a hot topic in the health and fitness world. I mean who doesn't want to pop a pill and see a difference in their energy, body fat, performance, and sleep?

Before you hop on the next raspberry ketone bandwagon, lets explore a useful philosophy, the ins and outs of supplement quality, and talk about where you can go to get access to the research available on what you want to take!

Mentioned in the show:
definingdadbod.com/trial

definingdadbod.com/blog/supps

Get More Defining Dad Bod
definingdadbod.com/ddb1

Join the inner cricle
definingdadbod.com/innercircle

Resources:
Www. examine.com

Fit Dad Highlight Interview with - Chris Vanderslice! He is the owner and founder of PTbyCV to be found at www.PTbyCV.com Instagram @PTbyCV and Facebook @PTbyCV.

Join us as we talk about nutrition hacks for dad, affection toward children (boys in particular), gym pet peeves and more.

Let's not lose ground over the coming months. If you want next year to be your best year yet, don't start out having to undo the damage from the holidays.

There's a smarter way to make the most of how our body's work and it doesn't require you to abstain from holiday food and fun.

-No references needed - nothing earth-shattering here.

I am thankful for you.

I hope that you are thankful for what is inside of you.

Q&A Episode! 4 Great questions on 4 Great Topics

1) How to curb the "sugar withdrawal"?
2) Best ab workout?
3) How to exercise to manage type 2 diabetes?
4) Where can you find the time in a busy life to workout?

Fantastic set of questions, I hope the answers help you and others in your life!

Referenced in the podcast:
https://www.generationucan.com/
https://www.youtube.com/watch?v=oaD6j_iPNc0
http://www.medindia.net/news/hitt-improves-insulin-sensitivity-in-diabetics-says-study-174167-1.htm
https://www.core3training.com/6-everyday-life-hacks-to-get-moving-more/

Having trouble changing yourself permanently for the better?

Get ready for a brutal dose of reality.

The good news is there are still things you can do to see progress, but you're going to have to be smarter than the hype.

Use these truths to bring your program to the next level!

1. Mandel AL, Breslin PA. High endogenous salivary amylase activity is associated with improved glycemic homeostasis following starch ingestion in adults. J Nutr. 2012 May;142(5):853-8

2. Falchi M, et al. Low copy number of the salivary amylase gene predisposes to obesity. Nat Genet. 2014 May; 46(5):492-7.

3. Gardner, C. D. et al. Comparison of Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors Among Overweigth Premenopausal Women. JAMA 2007; 297: 969-977.

4. Kruis, W., Forstmaier, G., Scheurlen, C., & Stellaard, F. (1991). Effect of diets low and high in refined sugars on gut transit, bile acid metabolism, and bacterial fermentation. Gut, 32(4), 367–371.

5. https://www.wiseguyreports.com/reports/global-hormone-replacement-therapy-market-2015-2019

6. Tiidus PM, Lowe DA, Brown M; Estrogen replacement and skeletal muscle: mechanisms and population health. J Appl Physiol (1985). 2013 Sep 1;115(5):569-78. doi: 10.1152/japplphysiol.00629.2013. Epub 2013 Jul 18.

7. Menopause, Vol. 20, No. 11, 2013. The North American Menopause society. Available online:http://www.menopause.org/docs/default-source/for-women/what_you_should_know_about_hormone_therapy_health-17.pdf

8. Villaverde-Gutierrez, C. Journal of Advanced Nursing, April 2006: vol 54; pp 11-19. News release, Journal of Advanced Nursing.

Whether you have a bad habit or simply like to unwind with a drink on the regular, the science is pretty clear -- Alcohol isn't helping your dad bod. Find out why you should seriously consider limiting your alcohol intake while you are on the journey to be a better parent in mind, body, and spirit. #redefiningdadbod.

Citations
[i]
Francis A. Tayie, Garret L. Beck. . (2016) Alcoholic beverage consumption contributes to caloric and moisture intakes and body weight status. Nutrition 32:7-8, 799-805.
CrossRef

[ii] Relationships Between Nutrition, Alcohol Use, and Liver Disease.Charles S. Lieber, M.D., M.A.C.P. National Institute on Alcohol Abuse and Alcoholism. September 29, 2004. http://pubs.niaaa.nih.gov/publications/arh27-3/220-231.htm

[iii] Heikkonen, E., Ylikahri, R., Roine, R., Välimäki, M., Härkönen, M. and Salaspuro, M. (1996), The Combined Effect of Alcohol and Physical Exercise on Serum Testosterone, Luteinizing Hormone, and Cortisol in Males. Alcoholism: Clinical and Experimental Research, 20: 711–716. doi:10.1111/j.1530-0277.1996.tb01676.x

[iv] Alcoholic Beverages as a source of estrogens. Judith S. Gavaler, PhD. Vol 22, No.3. 1998. http://pubs.niaaa.nih.gov/publications/arh22-3/220.pdf

[v] Sleep, Sleepiness, and Alcohol Use. Timothy Roehrs, PhD. National Institute on Abuse and Alcoholism. 2002. http://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm

[vi] Alcohol-Induced Testicular Atrophy in the Adult Male Rat

DAVID H. VAN THIEL, JUDITH S. GAVALER, CHARLES F. COBB, RICHARD J. SHERINS, and ROGER LESTER

Endocrinology 1979 105:4, 888-895

[vii] The Endocrine Activities of 8-Prenylnaringenin and Related Hop (Humulus lupulus L.) Flavonoids

R. Milligan, J. C. Kalita, V. Pocock, V. Van De Kauter, J. F. Stevens, M. L. Deinzer, H. Rong, and D. De Keukeleire

The Journal of Clinical Endocrinology & Metabolism 2000 85:12, 4912-4915

[viii] Alcoholic Beverages as a source of estrogens. Judith S. Gavaler, PhD. Vol 22, No.3. 1998. http://pubs.niaaa.nih.gov/publications/arh22-3/220.pdf

[ix] Suzanne Steinbaum, M.D., director of women and heart disease at Lenox Hill Hospital, New York City; Elizabeth Kovacs, Ph.D., director of the alcohol research program, Loyola University Medical Center, Chicago. Interview, May 2012. http://www.medicinenet.com/script/main/art.asp?articlekey=160482

[x] Loyola University Health System. “Moderate drinking may protect against Alzheimer’s and cognitive impairment, study suggests.” ScienceDaily. ScienceDaily, 19 August 2011.

Is "Dad Bod" just a meme or is it a real thing?

Lets talk about the biology of Dad Bod, why it happens, and how we should redefine it instead.

Biology might be against you directly after your child is born but frankly, the pudgy, balding caricature of "Dad Bod" is uninspiring. In a world where our children need us to be strong parents that breed strong kiddos, lets take responsibility with this information and Redefine what our bodies should be as Dads.

Citations -
[i] https://www.theodysseyonline.com/clemson/dad-bod/97484


[iii]http://www.slate.com/articles/double_x/doublex/2013/06/fatherhood_s_physical_and_social_changes_but_dads_have_to_live_with_kids.html

[iv] http://jmh.sagepub.com/

[v] Lee T. Gettler Thomas W. McDade Alan B. Feranil, and Christopher W. Kuzawa. Longitudinal evidence that fatherhood decreases testosterone in human males Published online before print. September 12, 2011, doi:10.1073/pnas.1105403108. PNAS September 27, 2011 vol. 108 no. 39 16194-16199.

[vi] https://www.babble.com/pregnancy/male-brain-expecting-father-pregnancy-couples-relationship/

[vii] Gordon, G.C.; Altman, K.; Southren, A.L.; Rubin, E.; & Lieber, C.S. The effects of alcohol (ethanol) administration on sex hormone metabolism in normal men. New England Journal of Medicine 295:793-797, 1976.

[viii] Kranz GS, Wadsak W, Kaufmann U, et al. High-Dose Testosterone Treatment Increases Serotonin Transporter Binding in Transgender People. Biological Psychiatry. 2015;78(8):525-533. doi:10.1016/j.biopsych.2014.09.010.



[ix] http://news.bbc.co.uk/2/hi/health/8063004.stm

[x] http://www.cnn.com/2015/11/11/health/beer-belly-fat-may-kill-you/

[xi] http://www.netdoctor.co.uk/conditions/depression/a635/depression-and-suicide-in-men/

[xii] http://www.webmd.com/depression/features/divorcing-depression

[xiii] http://fatherhood.about.com/od/newdadsresources/a/dads_benefits.htm