Defining Dad Bod

Meditation has been shown in inummerable studies to be a powerful way to impact your health in as little as a few minutes each day. And as such is an important part of mastering phase 2 of the Defining Dad Bod hormone pyramid - cortisolOf the things I ask clients to do - including consuming more protein, strength training, reducing sugar intake, etc...- nothing elicits more questions about execution than meditation. Alex, how am I supposed to sit in a room and do nothing? That's a fair question, but according to our guest today, an incomplete one! Meet Brian King - he's been practicing meditation and teaching it for longer than I've been a trainer and our conversation will definitely shed some light on how to incorporate meditation into your health and fitness program! Get excited! Become a Patron - patreon.com/definingdadbodConnect with Brian's Work - http://brianraymondking.com/Get weekly updates from Defining Dad Boddefiningdadbod.com/ddb1Phase 2 of the Hormone Pyramidhttps://www.definingdadbod.com/blog/overcomingobesitypart3Latest on Youtubehttps://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?

Is it better to be strong?Or to look good naked?My guest today is a strength coach of over 20 years who decided to take the leap and try a figure competition. As a parent with 3 kiddos, its one thing to feel competent and capable when you put alot of weight on the bar and move it well...its another thing entirely to like what you see in the mirror every day. Get out of your comfort zone with me and lets dive into the psychology, nutrition, exercise, and life hacks necessary when you decide to get rid of the fluff, get disciplined, and get ready to go on stage! Summer SHREDdefiningdadbod.com/shredConnect with Sara facebook.com/havefungetstrongGet my favorite AB Workout! (and weekly updates)definingdadbod.com/ddb1Join the inner circlefacebook.com/groups/definingdadbodSupport the movement! patreon.com/definingdadbod

Is it better to be strong?Or to look good naked?My guest today is a strength coach of over 20 years who decided to take the leap and try a figure competition. As a parent with 3 kiddos, its one thing to feel competent and capable when you put alot of weight on the bar and move it well...its another thing entirely to like what you see in the mirror every day. Get out of your comfort zone with me and lets dive into the psychology, nutrition, exercise, and life hacks necessary when you decide to get rid of the fluff, get disciplined, and get ready to go on stage! Summer SHREDdefiningdadbod.com/shredConnect with Sara facebook.com/havefungetstrongGet my favorite AB Workout! (and weekly updates)definingdadbod.com/ddb1Join the inner circlefacebook.com/groups/definingdadbodSupport the movement! patreon.com/definingdadbod

Have you ever thought "my family would be better off without me - at least they'd have my insurance money"Well, Joel got there.During his "Midlife Crisis" -- Or the realization that half of your life is half over -- And what have you got to show for it?You're not the man, husband, father you'd like to be and you're not getting any younger. What do you do about it?Joel sought help when he started contemplating suicide and the journey took him to pills, then back out of that dependence and into a better perspective. How?Well, you'll have to listen. But if he's on this show, you know some gym time was involved! Summer Shreddefiningdadbod.com/shredSocial Post on Egg "Study"https://www.facebook.com/definingdadbod/posts/577032509481336?__xts__[0]=68.ARBwcFh2v3cwyTjo0V3W4TaXe0hqUWVZ0MBvTBPAztPT5qdM_EvDuWrE8sy9cNiW1PWePmP0wQ8mQuBDW3Rjf8AJNZrf6_a1PGBhnHzcQE7s60h8F9eju9UmFe5JXpDmnaRLMJjPPzteVpuhB9ZJhR4mjp3GRrOy9H1lXcVUXdA7woBFzjeHwY6grbCO3zd2DpVOKTsOpeF1vfokmiWU3dAegPiHBEGrk_FDpzh0DfKsB88QSzrqh-Q1ma99-jNaTy3Y5C0VVfRR7R2yjvc_GN5joXxN10CJEo7C4LC2pXI9bJGvtuF0ra9i5vBKoJRG5Kmwhh6qq_ppBCZBfUHDitA&__tn__=-RExercise and The Brain Part 4definingdadbod.com/blog/79CoachAL on Crisis to Crushin' ithttps://itunes.apple.com/us/podcast/alex-van-houten-on-seeking-answers-and-leaving-a-legacy/id1368546484?i=1000430984033&mt=2Weekly shouts from DDBdefiningdadbod.com/ddb1

Have you ever thought "my family would be better off without me - at least they'd have my insurance money"Well, Joel got there.During his "Midlife Crisis" -- Or the realization that half of your life is half over -- And what have you got to show for it?You're not the man, husband, father you'd like to be and you're not getting any younger. What do you do about it?Joel sought help when he started contemplating suicide and the journey took him to pills, then back out of that dependence and into a better perspective. How?Well, you'll have to listen. But if he's on this show, you know some gym time was involved! Summer Shreddefiningdadbod.com/shredSocial Post on Egg "Study"https://www.facebook.com/definingdadbod/posts/577032509481336?__xts__[0]=68.ARBwcFh2v3cwyTjo0V3W4TaXe0hqUWVZ0MBvTBPAztPT5qdM_EvDuWrE8sy9cNiW1PWePmP0wQ8mQuBDW3Rjf8AJNZrf6_a1PGBhnHzcQE7s60h8F9eju9UmFe5JXpDmnaRLMJjPPzteVpuhB9ZJhR4mjp3GRrOy9H1lXcVUXdA7woBFzjeHwY6grbCO3zd2DpVOKTsOpeF1vfokmiWU3dAegPiHBEGrk_FDpzh0DfKsB88QSzrqh-Q1ma99-jNaTy3Y5C0VVfRR7R2yjvc_GN5joXxN10CJEo7C4LC2pXI9bJGvtuF0ra9i5vBKoJRG5Kmwhh6qq_ppBCZBfUHDitA&__tn__=-RExercise and The Brain Part 4definingdadbod.com/blog/79CoachAL on Crisis to Crushin' ithttps://itunes.apple.com/us/podcast/alex-van-houten-on-seeking-answers-and-leaving-a-legacy/id1368546484?i=1000430984033&mt=2Weekly shouts from DDBdefiningdadbod.com/ddb1

The calories you burn in your workout today doesn't matter. Wait, what?That's right. It's not the energy expenditure of your workout that is going to stick with you. It's the long-lasting adaptations that your body creates due to the stress of your workout.The magic of your workout happens AFTER the workout.Adaptations like Rewiring of your cerebellum to prevent neurodegenerative diseaseImproved muscle density, size, and functionExcessive post-exercise oxygen consumptionStrength, power, stability, range of motionHormone modulationInjury preventionAre all paramount compared to caloric burnAnd it turns out that there are some great "secrets" that are proven to scientifically support your workout effort by boosting your recovery efforts! Mentioned in the show Weekly Updatesdefiningdadbod.com/ddb1Summer Shreddefiningdadbod.com/shredHow To Work Out While Sleep Depriveddefiningdadbod.com/blog/9Relora (for DHEA)https://www.amazon.com/gp/product/B0013YW7VC/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0013YW7VC&linkCode=as2&tag=definingdadbo-20&linkId=309eb4cfcf945f373403399904e0cd4cReferences[1] Talbott SM, Talbott JA, Pugh M. Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition. 2013;10:37. doi:10.1186/1550-2783-10-37.[1] Increased free cortisol secretion after awakening in chronically stressed individuals due to work overload. Stress Medicine 1998; 14:91-97.[1] Shimomura Y, Murakami T, Naoya Nakai N, Nagasaki M, Harris RA (2004). “Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise”. J. Nutr. 134 (6): 1583S–1587S. Retrieved 22 March 2011.[1] A O’Connor, S Simbo, et. Al. Powdered tart cherry supplementation moderates post-exercise immunosuppression, total cholesterol, and antioxidant status with no effect on performance recovery following an acute bout of intense lower body resistance exercise. A O’Connor, S Simbo, et. Al. Journal of the International Society of Sports Nutrition 2014 11(Suppl 1):P32. DOI: 10.1186/1550-2783-11-S1-P32.[1] Fassett, Robert G.; Coombes, Jeff S. (2009). “Astaxanthin, oxidative stress, inflammation and cardiovascular disease”. Future Cardiology 4 (3): 333–342.doi:10.2217/fca.09.19. PMID 19656058.[1] Hsu, C. H.; Cheng, A. L. (2007). “Clinical studies with curcumin”. Advances in Experimental Medicine and Biology 595: 471–480. doi:10.1007/978-0-387-46401-5_21. ISBN 978-0-387-46400-8. PMID 17569225.[1] Ftaiti F, Jemni M, Kacem A, Zaouali MA, Tanbka Z, et al. Effect of hyperthermia and physical activity on circulating growth hormone. Appl Physiol Nutr Metab. 2008;33(5):880-887[1] http://www.scientificamerican.com/podcast/episode/meditation-meta-analysis/[1] B L Alderman, R L Olson, C J Brush, and T J Shors. MAP training: combining meditation and aerobic exercise reduces depression and rumination while enhancing synchronized brain activity. Department of Exercise Science, Rutgers, The State University of New Jersey. Received 5 October 2015; Revised 1 December 2015; Accepted 5 December 2015

The calories you burn in your workout today doesn't matter. Wait, what?That's right. It's not the energy expenditure of your workout that is going to stick with you. It's the long-lasting adaptations that your body creates due to the stress of your workout.The magic of your workout happens AFTER the workout.Adaptations like Rewiring of your cerebellum to prevent neurodegenerative diseaseImproved muscle density, size, and functionExcessive post-exercise oxygen consumptionStrength, power, stability, range of motionHormone modulationInjury preventionAre all paramount compared to caloric burnAnd it turns out that there are some great "secrets" that are proven to scientifically support your workout effort by boosting your recovery efforts! Mentioned in the show Weekly Updatesdefiningdadbod.com/ddb1Summer Shreddefiningdadbod.com/shredHow To Work Out While Sleep Depriveddefiningdadbod.com/blog/9Relora (for DHEA)https://www.amazon.com/gp/product/B0013YW7VC/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0013YW7VC&linkCode=as2&tag=definingdadbo-20&linkId=309eb4cfcf945f373403399904e0cd4cReferences[1] Talbott SM, Talbott JA, Pugh M. Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition. 2013;10:37. doi:10.1186/1550-2783-10-37.[1] Increased free cortisol secretion after awakening in chronically stressed individuals due to work overload. Stress Medicine 1998; 14:91-97.[1] Shimomura Y, Murakami T, Naoya Nakai N, Nagasaki M, Harris RA (2004). “Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise”. J. Nutr. 134 (6): 1583S–1587S. Retrieved 22 March 2011.[1] A O’Connor, S Simbo, et. Al. Powdered tart cherry supplementation moderates post-exercise immunosuppression, total cholesterol, and antioxidant status with no effect on performance recovery following an acute bout of intense lower body resistance exercise. A O’Connor, S Simbo, et. Al. Journal of the International Society of Sports Nutrition 2014 11(Suppl 1):P32. DOI: 10.1186/1550-2783-11-S1-P32.[1] Fassett, Robert G.; Coombes, Jeff S. (2009). “Astaxanthin, oxidative stress, inflammation and cardiovascular disease”. Future Cardiology 4 (3): 333–342.doi:10.2217/fca.09.19. PMID 19656058.[1] Hsu, C. H.; Cheng, A. L. (2007). “Clinical studies with curcumin”. Advances in Experimental Medicine and Biology 595: 471–480. doi:10.1007/978-0-387-46401-5_21. ISBN 978-0-387-46400-8. PMID 17569225.[1] Ftaiti F, Jemni M, Kacem A, Zaouali MA, Tanbka Z, et al. Effect of hyperthermia and physical activity on circulating growth hormone. Appl Physiol Nutr Metab. 2008;33(5):880-887[1] http://www.scientificamerican.com/podcast/episode/meditation-meta-analysis/[1] B L Alderman, R L Olson, C J Brush, and T J Shors. MAP training: combining meditation and aerobic exercise reduces depression and rumination while enhancing synchronized brain activity. Department of Exercise Science, Rutgers, The State University of New Jersey. Received 5 October 2015; Revised 1 December 2015; Accepted 5 December 2015

"Sleep is the most important muscle-building supplement" -- UnknownWe spent around 30% of our lives doing it yet, were we ever taught how to do it right?I wasn't. So here are the 5 C's to sleeping like a champ (not B's to sleeping like a Baby, because, as parents know, babies sleep like garbage) CurtainsCurfewCoolCarbsCapsulesAll powerful and practical in your pursuit of a good night's rest! Full Article: definingdadbod.com/blog/83Summer Shreddefiningdadbod.com/shredSupport Free Content:www.patreon.com/definingdadbodApply for Life Transformation Trialwww.definingdadbod.com/trialGet weekly show updates!definingdadbod.com/ddb1How to workout while sleep deprivedhttps://www.definingdadbod.com/blog/9What you need to know about supplementsdefiningdadbod.com/blog/supps

"Sleep is the most important muscle-building supplement" -- UnknownWe spent around 30% of our lives doing it yet, were we ever taught how to do it right?I wasn't. So here are the 5 C's to sleeping like a champ (not B's to sleeping like a Baby, because, as parents know, babies sleep like garbage) CurtainsCurfewCoolCarbsCapsulesAll powerful and practical in your pursuit of a good night's rest! Full Article: definingdadbod.com/blog/83Summer Shreddefiningdadbod.com/shredSupport Free Content:www.patreon.com/definingdadbodApply for Life Transformation Trialwww.definingdadbod.com/trialGet weekly show updates!definingdadbod.com/ddb1How to workout while sleep deprivedhttps://www.definingdadbod.com/blog/9What you need to know about supplementsdefiningdadbod.com/blog/supps

I’ve interviewed on several podcasts since starting the Defining Dad Bod movementThe Dad Edge PodcastGeneration Ucan’s ShowAndy Storch’s HotseatAnd Dan Zehner’s Anthem of the Adventurer to name a fewBut Kenyon Zitzka got some stuff out of me that I haven’t said on air before — something about his laid back interview style gave me an opportunity to speak more deeply about the Defining Dad Bod movement and how its evolving. Powerful conversation. He gave me the media from his show “No Excuses” and so I am sharing the message here! Very approachable for anyone new to the movement! Zero Excuses Website:http://kenyonzitzka.com/Support the movement:www.patreon.com/definingdadbodApply for Life Transformation Trialwww.definingdadbod.com/trialGet weekly show updates!definingdadbod.com/ddb1

I’ve interviewed on several podcasts since starting the Defining Dad Bod movementThe Dad Edge PodcastGeneration Ucan’s ShowAndy Storch’s HotseatAnd Dan Zehner’s Anthem of the Adventurer to name a fewBut Kenyon Zitzka got some stuff out of me that I haven’t said on air before — something about his laid back interview style gave me an opportunity to speak more deeply about the Defining Dad Bod movement and how its evolving. Powerful conversation. He gave me the media from his show “No Excuses” and so I am sharing the message here! Very approachable for anyone new to the movement! Zero Excuses Website:http://kenyonzitzka.com/Support the movement:www.patreon.com/definingdadbodApply for Life Transformation Trialwww.definingdadbod.com/trialGet weekly show updates!definingdadbod.com/ddb1

“Clean your room. Put Yourself Together. God only knows what you could be - what the world could be - if you reached for the highest aim and manifested your potential in the world!”Deep words uttered by a deep man. But what place does philosophy and psychology have in Health and Fitness?Fair question… The journey to manifest your best physical self will impact you, your family, and your community. Let's talk about how #definingdadbod Credit to 12 Rules for Life by Jordan B Peterson AMAZING book!https://www.amazon.com/gp/product/0345816021/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0345816021&linkCode=as2&tag=definingdadbo-20&linkId=4fa4ba74e32b68537b211217361dce48From my open letter to JBP on reddit to invite him onto the Defining Dad Bod Show -- I've heard you reference diet, exercise, and even lifestyle scheduling habits (like sleep) a number of times in your interviews and lectures. To what extent, do you believe, does the clarion call to "take responsibility for manifesting your own potential" include a foundation of physical well-being and fitness? Do you believe that "carrying one's cross" also encompasses a moral duty to eat well, exercise regularly, and live according to habits we'd be happy to pass on to our children? Can we successfully "reach for the highest aim" without regard to our physical well-being? And finally, in a world where we are increasingly assuming collective responsibility for the rising costs of health care, how much should anyone's personal choice (or lack thereof) with regard to health and fitness affect me and the livelihood of my family and community? Personally I have worked hard to put my physical self together (otherwise I will live in pain and disablement due to my disorder) and out of that journey have spent the last 13 years of my career helping other people do the same. It's been very apparent to me working with my clients that my call to personal responsibility with regard to physiology and nutrition echoes yours but with a different timbre. "If you did that everyday, God only knows what kind of creature you could be in 3 yrs." With your experience in your own personal health and that of your daughter's I imagine you are uniquely positioned to answer my questions with force and wisdom. It has been my experience that spiritual, emotional, psycho-social, and intellectual fitness are quickly and completely subservient to a lack of physical well-being and I believe part of "cleaning your room" and "getting yourself together" has a lot to do with working hard to be in reasonable physical shape. I also find that the simplicity of moving and the inherent progression of ability in the practice of physical training gives a low barrier to entry for most people and motivates an upward spiral. Similarly I have found in my professional practice of 13 years that assuming ownership of one's own personal fitness bolsters the mechanisms that allow for conscious choice (increasing willpower and the desire to use it) in every aspect of life both clinically and in the every-day -- AND the research on EXERCISE AND THE BRAIN (I am covering this in my show in a series. We're on part 4 now) supports this finding. Lastly, in a world that increasingly views medicine in a collective/socialist light (especially issues that could be prevented and reversed through lifestyle choices) driving costs skyward and forcing everyone to pay the bill...it feels urgent to assume an active role in inspiring and supporting others who are seeking to take individual responsibility of their health. It is more apparent to me than ever that their choices will directly affect my community, family, and children in the near...

“Clean your room. Put Yourself Together. God only knows what you could be - what the world could be - if you reached for the highest aim and manifested your potential in the world!”Deep words uttered by a deep man. But what place does philosophy and psychology have in Health and Fitness?Fair question… The journey to manifest your best physical self will impact you, your family, and your community. Let's talk about how #definingdadbod Credit to 12 Rules for Life by Jordan B Peterson AMAZING book!https://www.amazon.com/gp/product/0345816021/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0345816021&linkCode=as2&tag=definingdadbo-20&linkId=4fa4ba74e32b68537b211217361dce48From my open letter to JBP on reddit to invite him onto the Defining Dad Bod Show -- I've heard you reference diet, exercise, and even lifestyle scheduling habits (like sleep) a number of times in your interviews and lectures. To what extent, do you believe, does the clarion call to "take responsibility for manifesting your own potential" include a foundation of physical well-being and fitness? Do you believe that "carrying one's cross" also encompasses a moral duty to eat well, exercise regularly, and live according to habits we'd be happy to pass on to our children? Can we successfully "reach for the highest aim" without regard to our physical well-being? And finally, in a world where we are increasingly assuming collective responsibility for the rising costs of health care, how much should anyone's personal choice (or lack thereof) with regard to health and fitness affect me and the livelihood of my family and community? Personally I have worked hard to put my physical self together (otherwise I will live in pain and disablement due to my disorder) and out of that journey have spent the last 13 years of my career helping other people do the same. It's been very apparent to me working with my clients that my call to personal responsibility with regard to physiology and nutrition echoes yours but with a different timbre. "If you did that everyday, God only knows what kind of creature you could be in 3 yrs." With your experience in your own personal health and that of your daughter's I imagine you are uniquely positioned to answer my questions with force and wisdom. It has been my experience that spiritual, emotional, psycho-social, and intellectual fitness are quickly and completely subservient to a lack of physical well-being and I believe part of "cleaning your room" and "getting yourself together" has a lot to do with working hard to be in reasonable physical shape. I also find that the simplicity of moving and the inherent progression of ability in the practice of physical training gives a low barrier to entry for most people and motivates an upward spiral. Similarly I have found in my professional practice of 13 years that assuming ownership of one's own personal fitness bolsters the mechanisms that allow for conscious choice (increasing willpower and the desire to use it) in every aspect of life both clinically and in the every-day -- AND the research on EXERCISE AND THE BRAIN (I am covering this in my show in a series. We're on part 4 now) supports this finding. Lastly, in a world that increasingly views medicine in a collective/socialist light (especially issues that could be prevented and reversed through lifestyle choices) driving costs skyward and forcing everyone to pay the bill...it feels urgent to assume an active role in inspiring and supporting others who are seeking to take individual responsibility of their health. It is more apparent to me than ever that their choices will directly affect my community, family, and children in the near...

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.Support the movement:www.patreon.com/definingdadbodApply for Life Transformation Trialwww.definingdadbod.com/trialConnect with Kailahttps://www.kailajune.com/Get weekly show updates!definingdadbod.com/ddb1

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.Support the movement:www.patreon.com/definingdadbodApply for Life Transformation Trialwww.definingdadbod.com/trialConnect with Kailahttps://www.kailajune.com/Get weekly show updates!definingdadbod.com/ddb1