Defining Dad Bod

False Fitness.

So much money is spent on exercise programs, nutritional meal plans, and dieting books EVERY YEAR.

Literally billions.

Why are we getting LESS healthy, MORE fat, and INCREASINGLY confused about how to improve our energy, body fat, strength, and well-being?

False Fitness is the FADS, the common misconceptions, the stuff we keep buying and trying with little to no success.

In this episode, we summarize and recap the TRUFIT Series. 10 hours of well-researched material and interviews to cut through the garbage of the health and fitness industry.

There’s a better way — it’s not magic — it’s science.

And we can’t wait for you to see the light.

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Catch the episodes of the TRUFIT Series

Definingdadbod.com/trufit

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Testosterone is paramount for mood, body composition, and energy level results in men.

Coach Alex talks through the evidence-based ways that you can BOOST yours NATURALLY!

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https://www.healthline.com/nutrition/8-ways-to-boost-testosterone

definingdadbod.com/hormones

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Becoming 1% better every day is tough.

Especially when life keeps happening to you.

Why are we so gung-ho about exercise?

It’s one of the few tried and true ways you can instantly become the kind of person who makes life happen.

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Every month, coach Alex goes live in the inner circle of Defining Dad Bod to field the questions of our online community.

Last month's burning questions were good enough to warrant their own show!

We explore the Mediterranean diet - fitness after 40 - AND the impact of nutrition and exercise on hormones! Get excited!

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I don’t talk about “energy balance” often (see definingdadbod.com/beyondcalories for more on why), but when I do - I help clients create a personalized macronutrient profile instead.

Counting calories is not as powerful as quantifying your carbs, fats, and proteins in terms of grams.

Frankly, this show will not be nearly as helpful as it could be if you haven’t already caught the last few episodes of the Trufit series (listed below).

AND if you don’t like math — grab a Jumpstart. I’ll do it all for you!

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The #FAITHFUL40 Challenge

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Previous Episodes On Macros

Carbs

Part 1 | definingdadbod.com/blog/132

Part 2 | definingdadbod.com/blog/133

Fats

Part 1 | definingdadbod.com/blog/135

Part 2 | definingdadbod.com/blog/136

Protein

definingdadbod.com/blog/143

Dr. Nick Sotelo from The Upgraded Life joins us to talk through the foundational lifestyle factors that can outperform psychotropic medications — long story short: understanding your prescription and communicating with your Doctor is essential to the long-term health and fitness of you and your loved ones!

Along the way we dive into the problematic way children are categorized in schools AND Coach Alex reveals a bit about his struggles in childhood.

Don’t miss this one!

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The Upgraded Life Podcast

On iTunes - https://podcasts.apple.com/us/podcast/the-upgraded-life-dr-nick-sotelo/id1480256535

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Exercise and The Brain

https://www.definingdadbod.com/blog/62

My clients often tell me that “emotional eating” is a big obstacle in the way of their health and fitness goals.

They know its a problem for them…but they don’t know how to STOP!

Let’s talk through the 4 things YOU need to know to make some headway:

1) You’ve Been Doing It Since You Were LITTLE

2) Even Fit People Do It

3) You (Should) Can Learn More About Your Emotion

4) There are many skills worth developing to enhance your emotional experience while improving your physical health! (Exercise, Journalling, Meditation/Prayer, Conversation, Nature, and Music)

Let’s talk through it all together!

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Emotions WHEEL

https://positivepsychology.com/emotion-wheel/

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Our most recent series:

definingdadbod.com/trufit

As we wrap up the TRUFIT series we are finishing our trek through the three macro nutrients.
We've covered CARBS
We've covered FATS

Now my personal favorite - PROTEIN!

Learn why it matters, how much you should eat, and why its the most important macro nutrient in your long-term health and fitness!

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The rest of the trufit series -
definingdadbod.com/trufit

This one was powerful.

From a quick bash of purchased influencers to a discussion about appetite management, my interview with Dr. Tro Kalayjian of the Low Carb MD Podcast was as entertaining as it was enlightening.

I hope you find it valuable!

Education

Dr. Tro is a board-certified Internal Medicine & Obesity Medicine Physician. Dr. Tro received his medical degree from Touro Medical College and completed his Internal Medicine Residency in the Yale New Haven Health System at Greenwich Hospital, serving as Chief Medical Resident during his time there.

Research

Dr. Tro has also published case reports on Achalasia, Binge Eating Disorder and Food Addiction. He has worked on several clinical research projects, including; a study that demonstrated the statistically significant impact of a novel hospital-based safety initiative, a systemic review comparing treatment options for neuropathic pain, a clinical trial that established a relationship between post-exercise ABI and a positive nuclear stress test.

Therapeutic Focus

Dr. Tro's therapeutic focus includes diabetes, obesity, hypertension, hyperlipidemia, metabolic syndrome and PCOS. Dr. Tro's approach begins with intensive lifestyle changes including diet, exercise, improved sleep hygiene, as well as stress management and mental health.

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Latest NON-COVID Content: TRUFIT SERIES

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Meal Planning Tool

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More Dr. Tro

Website - https://www.doctortro.com/

Low Carb MD Podcast - hhttps://podcasts.apple.com/us/podcast/low-carb-md-podcast/id1441557261

Twitter - https://twitter.com/DoctorTro

I’m sure you’re sick of hearing about Coronavirus -

Well, sorry - not sorry

In all of the reports and interviews and articles - I haven’t heard a long-term plan that empowers individuals to make a difference!

Social distancing, vaccines, economic stimulus — these don’t deal with the core issue.

How well equipped are we to fight off fatal infections?

Short answer? Not as well as we could be.

But the good news is there are many things we can do about it to improve ourselves and our communities in short order.

The truth is this:

The novel SARS-2 Coronavirus is just one of THOUSANDS of viruses we have faced in the history of our species — and it’s not nearly as deadly as some we’ve faced.

Unlike Smallpox, Ebola, Tuberculosis, the newest testing numbers coming from American cases show a relatively modest level of cardiovascular and metabolic fitness may move individuals from a “high risk” of fatal infection to a “low risk” or “asympotmatic” experience to infection from the virus.

This means that there is ACTUALLY A LOT you can do for yourself and your loved ones to ensure a strong household and community.

In this episode we will explore this more fully and, I hope, give you some guidelines to shoot for.

If you are “high risk” - let’s make the most of it.

If you are not “high risk” - let’s do everything we can to save the hospital beds for those that need it!

Cited

Beating COVID 19 FULL Article - definingdadbod.com/blog/coronavirus-covid19

Harvard Study - Social Distancing in 2022 - https://science.sciencemag.org/content/early/2020/04/14/science.abb5793

Covid 19 Attacks Hemoglobin - https://chemrxiv.org/articles/COVID-19_Disease_ORF8_and_Surface_Glycoprotein_Inhibit_Heme_Metabolism_by_Binding_to_Porphyrin/11938173

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