Defining Dad Bod

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!MentionedJoin The Inner Circledefiningdadbod.com/innercircleJumpstart your journey!definingdadbod.com/shop/jumpstart

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! MentionedThe #FAITHFUL40 ChallengeDefiningdadbod.com/faithful40Join The Inner Circledefiningdadbod.com/innercircleJumpstart your journey!definingdadbod.com/shop/jumpstartPrevious Episodes On Macros Carbs Part 1 | definingdadbod.com/blog/132 Part 2 | definingdadbod.com/blog/133Fats Part 1 | definingdadbod.com/blog/135 Part 2 | definingdadbod.com/blog/136Protein definingdadbod.com/blog/143

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! MentionedThe #FAITHFUL40 ChallengeDefiningdadbod.com/faithful40Join The Inner Circledefiningdadbod.com/innercircleJumpstart your journey!definingdadbod.com/shop/jumpstartPrevious Episodes On Macros Carbs Part 1 | definingdadbod.com/blog/132 Part 2 | definingdadbod.com/blog/133Fats Part 1 | definingdadbod.com/blog/135 Part 2 | definingdadbod.com/blog/136Protein 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! MentionedThe Upgraded Life PodcastOn iTunes - https://podcasts.apple.com/us/podcast/the-upgraded-life-dr-nick-sotelo/id1480256535Join The Inner Circledefiningdadbod.com/innercircleJumpstart your journey!definingdadbod.com/jumpstartExercise and The Brainhttps://www.definingdadbod.com/blog/62

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! MentionedThe Upgraded Life PodcastOn iTunes - https://podcasts.apple.com/us/podcast/the-upgraded-life-dr-nick-sotelo/id1480256535Join The Inner Circledefiningdadbod.com/innercircleJumpstart your journey!definingdadbod.com/jumpstartExercise and The Brainhttps://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 LITTLE2) Even Fit People Do It3) You (Should) Can Learn More About Your Emotion4) 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! MentionedEmotions WHEELhttps://positivepsychology.com/emotion-wheel/Join The Inner Circledefiningdadbod.com/innercircleSupport Defining Dad Boddefiningdadbod.com/donateOur most recent series:definingdadbod.com/trufit

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 LITTLE2) Even Fit People Do It3) You (Should) Can Learn More About Your Emotion4) 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! MentionedEmotions WHEELhttps://positivepsychology.com/emotion-wheel/Join The Inner Circledefiningdadbod.com/innercircleSupport Defining Dad Boddefiningdadbod.com/donateOur 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 CARBSWe've covered FATSNow 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!Start your jump start - definingdadbod.com/shop/jumpstartJoin the inner circledefiningdadbod.com/innercircleSupport Our Work!definingdadbod.com/donateThe rest of the trufit series - definingdadbod.com/trufit

As we wrap up the TRUFIT series we are finishing our trek through the three macro nutrients. We've covered CARBSWe've covered FATSNow 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!Start your jump start - definingdadbod.com/shop/jumpstartJoin the inner circledefiningdadbod.com/innercircleSupport Our Work!definingdadbod.com/donateThe 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! EducationDr. 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.ResearchDr. 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 FocusDr. 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.MentionedJoin The Inner Circledefiningdadbod.com/innercircleLatest NON-COVID Content: TRUFIT SERIESdefiningdadbod.com/trufitMeal Planning Tooldefiningdadbod.com/shop/mealplanJump Start YOUR Fitness Journeydefiningdadbod.com/shop/jumpstartMore Dr. TroWebsite - https://www.doctortro.com/Low Carb MD Podcast - hhttps://podcasts.apple.com/us/podcast/low-carb-md-podcast/id1441557261Twitter - https://twitter.com/DoctorTro

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! EducationDr. 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.ResearchDr. 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 FocusDr. 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.MentionedJoin The Inner Circledefiningdadbod.com/innercircleLatest NON-COVID Content: TRUFIT SERIESdefiningdadbod.com/trufitMeal Planning Tooldefiningdadbod.com/shop/mealplanJump Start YOUR Fitness Journeydefiningdadbod.com/shop/jumpstartMore Dr. TroWebsite - https://www.doctortro.com/Low Carb MD Podcast - hhttps://podcasts.apple.com/us/podcast/low-carb-md-podcast/id1441557261Twitter - https://twitter.com/DoctorTro

I’m sure you’re sick of hearing about Coronavirus - Well, sorry - not sorryIn 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-covid19Harvard Study - Social Distancing in 2022 - https://science.sciencemag.org/content/early/2020/04/14/science.abb5793Covid 19 Attacks Hemoglobin - https://chemrxiv.org/articles/COVID-19_Disease_ORF8_and_Surface_Glycoprotein_Inhibit_Heme_Metabolism_by_Binding_to_Porphyrin/11938173MentionedJoin The Inner Circledefiningdadbod.com/innercircleLatest NON-COVID Content: TRUFIT SERIESdefiningdadbod.com/trufitMeal Planning Tooldefiningdadbod.com/shop/mealplanStart Your Trial Weekdefiningdadbod.com/shop/trialweek

I’m sure you’re sick of hearing about Coronavirus - Well, sorry - not sorryIn 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-covid19Harvard Study - Social Distancing in 2022 - https://science.sciencemag.org/content/early/2020/04/14/science.abb5793Covid 19 Attacks Hemoglobin - https://chemrxiv.org/articles/COVID-19_Disease_ORF8_and_Surface_Glycoprotein_Inhibit_Heme_Metabolism_by_Binding_to_Porphyrin/11938173MentionedJoin The Inner Circledefiningdadbod.com/innercircleLatest NON-COVID Content: TRUFIT SERIESdefiningdadbod.com/trufitMeal Planning Tooldefiningdadbod.com/shop/mealplanStart Your Trial Weekdefiningdadbod.com/shop/trialweek

The human microbiome is an amazing thing. New research is being published daily about how the trillions of cells in and around us help us toRegulate moodDigest food Get consistent restAnd fight off infectionsIn this conversation, get ready to think of yourself beyond just your body — you are a whole environment! Connect with BruceCooper Health Solutions - http://cooperhealthsolutions.com/On Facebook - https://www.facebook.com/coop1994Cited Chubby Mice Studies - https://www.sciencedaily.com/releases/2019/07/190725150401.htmADHD and Multivitamin Microbiome Study - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893446/MentionedSupport Defining Dad Boddefiningdadbod.com/donateCoach Alex’s COVID 19 Articledefiningdadbod.com/blog/coronavirus-covid19Join The Inner Circledefiningdadbod.com/innercircleTRUFIT SERIESdefiningdadbod.com/trufitStart Your Trial Weekdefiningdadbod.com/shop/trialweek

The human microbiome is an amazing thing. New research is being published daily about how the trillions of cells in and around us help us toRegulate moodDigest food Get consistent restAnd fight off infectionsIn this conversation, get ready to think of yourself beyond just your body — you are a whole environment! Connect with BruceCooper Health Solutions - http://cooperhealthsolutions.com/On Facebook - https://www.facebook.com/coop1994Cited Chubby Mice Studies - https://www.sciencedaily.com/releases/2019/07/190725150401.htmADHD and Multivitamin Microbiome Study - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893446/MentionedSupport Defining Dad Boddefiningdadbod.com/donateCoach Alex’s COVID 19 Articledefiningdadbod.com/blog/coronavirus-covid19Join The Inner Circledefiningdadbod.com/innercircleTRUFIT SERIESdefiningdadbod.com/trufitStart Your Trial Weekdefiningdadbod.com/shop/trialweek