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Defining Dad Bod

Author: Alex VanHouten

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Coach Alex VanHouten is the owner and founder of two health and fitness companies -- The Betterment Company and Defining Dad Bod and he brings 15 years of fitness industry experience to this epic podcast EVERY WEEK!

Through "Defining Dad Bod" Coach Alex helps moms and dads with cutting edge nutrition, exercise, and lifestyle change designed optimize their bioindividuality and help them show up better for themselves and their families. He hosts THIS podcast to cut through the confusion of the health and fitness industry weekly!

Every episode will help you build a stronger self, family, and community through healthy nutrition, exercise, and lifestyle change! Subscribe for a new episode every Sunday!

Recently, the show's primary sponsor - "The Betterment Company" - has launched a new mobile app called 'Better Daily"! Join us at definingdadbod.com/betterdaily for a low-cost community that equips and inspires everyday people to do extraordinary things by working to become 1% Better. Single. Day!

Coach Alex lives in Greenbrier Arkansas with his wife Christin and his two sons Gabriel and Bennett.

To catch the latest from Coach Alex - check out his new "Better Daily" podcast here-
https://podcasts.apple.com/us/podcast/better-daily/id1589783125
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The season 3 of Defining Dad Bod has been an amazing year! Join Gabriel and I as we highlight the most powerful work of on the show and announce the exciting changes coming for season 4!Join us Better Daily:https://betterdaily.liveUse Code DADBOD at checkout to save 25%!Top 5 Single Topic Episodes - 5) Sleep - Definingdadbod.com/blog/834) Epigenetics - Definingdadbod.com/blog/1263) Carry Your Cross - definingdadbod.com/blog/1192) Testosterone - definingdadbod.com/blog/1491) Fasting 101 - definingdadbod.com/blog/188Top 5 Series At Defining Dad Bod - 5) Supplement Series - episode 1 - definingdadbod.com/supplements4) Macro Nutrients - episode 1 - definingdadbod.com/blog/1813) Beyond Calories - definingdadbod.com/beyondcalories2) Hormones - definingdadbod.com/hormones1) Exercise and The Brain - episode 1- definingdadbod.com/blog/190definingdadbod.com/(create page)Top 5 Interviews At Defining Dad Bod - 5) The Secret Life Of Fat With Dr. Sylvia Tara - definingdadbod.com/blog/1944) Bedroom GAINZ With Dr. Judson Brandeis - definingdadbod.com/blog/1213) Fat Loss Forever With Dr. Layne Norton - definingdadbod.com/blog/1042) Your Amazing Microbiome With Dr. Bruce Cooper - definingdadbod.com/blog/1401) The Sniper Mind With David Amerland - definingdadbod.com/blog/179This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
S3 E49 - Growing Muscle

S3 E49 - Growing Muscle

2021-06-1401:23:46

Live workshop from Coach Alex VanHouten for Better Daily members. Visual Presentation Here:https://www.youtube.com/watch?v=TCJfhyNdFAUJoin us Better Daily:definingdadbod.com/betterdailyUse Code DADBOD at checkout to save 25%!Jumpstart With Coach Alexdefiningdadbod.com/jumpstartThis information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Have you ever heard of the cycle of history?“Hard Times make Strong MenStrong Men make Good TimesGood Times make Weak MenWeak Men make Hard Times”What if parents could find a way to break the cycle so that Good Times make BETTER MEN AND WOMEN? What if the cycle of history could be broken and things could get better and better?What if the hard-earned lessons of privation and hardship could be passed down well from generation to generation even in times of abundance such that the pendulum swing back to privation and hardship could be avoided altogether?Maybe it’s a pipe dream. But as I raise my sons, these are the things that keep me up at night— and here is the best list I can put together so far of how to avoid this trap in fatherhood.1) Teach them how to choose a good spouse by working well with yours. One of the things that’s lost in fatherlessness is the example of what worthwhile, productive, peaceful relationships look like. Having a great companion will teach them more than you can.2) Get in and stay in the best shape you can manage. The grit, endurance, and discipline that comes from eating well and exercising regularly is invaluable. Additionally whatever potential is wrapped up in a person’s DNA becomes foundationally impeded when untrained.3) Tell your story. Just because they didn’t grow up like you doesn’t mean those lessons weren’t valuable. Most children don’t know the struggles of their father until late in life- if at all. Privation teaches by necessity. Love teaches by admiration.4) Play as often as you can. They’ll have to learn to play every game with the best hand they’ve been dealt. And How to have some fun while doing it. That’s most of life. Model the good sport, be gracious in defeat, and play to win.5) Let them see you fail. Men who grew up without dads think they must only show their successes. Not true. The most valuable thing we can teach our children is that THEY WILL FAIL. Success is built on HOW we respond to failure. Model humility and they will too.6) Serve the less fortunate with them. Exposure to the tougher side of life is important for the cultivation of gratitude and selflessness. Don’t let them naively believe that abundance the natural state of existence — to whom much is given, much is expected.7) Introduce them to history and drama and talk about it. Both religious and non-religious traditions have powerful histories that give each generation common languages and points of reference. Operating with wisdom requires an understanding of the story we are living out.8) Spend time hiking Nature is naturally beautiful and naturally humbling. Sunlight, fresh air, and the sheer grandiosity of creation is a powerful force that drives a man to a fully integrated sense of self.9) Work hard and invite them to do the same—with patience. Kids are capable of immense determination and indomitability. Give them many chances to work shoulder to shoulder with you and watch your diligence rub off on them.10) Define words like Courage, honor, integrity, humility, peace, patience, mercy, forgiveness, joy, discipline, fidelity... And their counterparts Malice, deceit, suffering, strife, envy, arrogance, rage, sloth... And learn to tell the stories make these words come to life.Are you also interested in Intergenerational Betterment? Join us HERE:definingdadbod.com/betterdailyUse Code DADBOD at checkout to save 25%!Jumpstart With Coach Alexdefiningdadbod.com/jumpstartThis information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Just because we can’t escape getting older doesn’t mean we have to surrender to falling apart.Let’s dive into the science of aging and some of it’s preventable affects on our minds!This Episode Has Been Brought To You By “Better Daily”!definingdadbod.com/betterdailyUse Code DADBOD at checkout to save 25%!Start Improving Your Nutrition With NEW SCIENCEdefiningdadbod.com/blog/181Jumpstart With Coach Alexdefiningdadbod.com/jumpstartThis information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
What do we do when "chill pills" are not enough?19% of U.S. Adults in 2019 reported wrestling with anxiety.Post-Covid in 2021 - 30% of U.S. Adults report wrestling with anxiety.Anxiety disorders are no joke. Miserable, isolating, and potentially life-threatening - we need an effective way to combat them that empowers individuals, improves families, and is sustainable over time!This Episode Has Been Brought To You By “Better Daily”!definingdadbod.com/betterdailyUse Code DADBOD at checkout to save 25%!Anxiety and Depression Are Often Dually Diagnosed. definingdadbod.com/blog/195Jumpstart With Coach Alexdefiningdadbod.com/jumpstartThis information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
“If everyone knew that exercise worked as well as Zoloft, I think we could put a real dent in the disease.” Dr. John RateyDepression 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 knownStudies 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.”This Episode Has Been Brought To You By “Better Daily”!definingdadbod.com/betterdailyUse Code DADBOD at checkout to save 25%!Jumpstart With Coach Alexdefiningdadbod.com/jumpstartThis information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Fat is not just excess weight, but actually a dynamic, smart, and self-sustaining organ that influences everything from aging and immunity to mood and fertility. With cutting-edge research and riveting case studies―including the story of a girl who had no fat, and that of a young woman who couldn’t stop eating―Dr. Sylvia Tara reveals the surprising science behind our most misunderstood body part and its incredible ability to defend itself. Exploring the unexpected ways viruses, hormones, sleep, and genetics impact fat, Tara uncovers the true secret to losing weight: working with your fat, not against it.Join Better Daily!definingdadbod.com/betterdailyUse Code DADBOD at checkout to save 25%!The Secret Life Of Fat By Dr. Sylvia Tarahttps://www.amazon.com/gp/product/0393354970/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0393354970&linkCode=as2&tag=definingdadbo-20&linkId=3ec2953440d27a52f0052a345e9f3c9bThis information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
ADHD is rising in prevalence as 11% of children ages 4-11 and 4% of adults are currently being medicated with stimulant drugs to treat inattention, distractibilitiy, hyperactivity, and impulsivity. Is this just some weird big Pharma conspiracy to sell crystal meth to kids?Is there another way to live that unleashes the potential of an unfocused generation?In this episode we dive into the research to understand what ADHD is (spoiler, NOT a conspiracy or made-up diagnosis) and how those of us who live with these symptoms (diagnosed or not) can manage our active minds to get the best out of ourselves. Whether you're an adult or child, parent, or leader in your community you need to know how one of the fastest-growing diagnosis of our day can either result in healthier, happier lives or an over-medicated, side-effect riddled generation.We can do this BETTER.Join Better Daily!definingdadbod.com/betterdailyUse Code DADBOD at checkout to save 25%!Other Resources69 - Living Well with ADHD - Exercise and the Brain Part 3 — Defining Dad BodSupporting Research(exercise and ADHD meta-analysis)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5281644/(cognitive nueroscience of ADHD)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4009719/(great article by the author of spark)https://edgefoundation.org/2009/02/16/spark-reduce-adhd-symptoms-with-exercise/This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Live from Better Daily - this workshop was a powerful discussion about how to practically incorporate fats, carbs, and proteins into your day-to-day practice! And what about “CHEATING”?Well, I believe you’ll appreciate the conversation!Better Daily Group - 1% Better. Together!https://definingdadbod.com/faithful40Better Daily April Calendarhttps://definingdadbod.com/s/Better-Daily-April-2021Use coupon code “DADBOD” for 25% off!This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
"I'm pretty stressed out today"Oh yeah? What's got you stressed?Kids, job, decisions, family, and random acts of entropy -- adulting is hard and the 2nd law of thermodynamics is working! So what to do?What if I told you that exercise can change the structure and function of your brain so that you can HANDLE THE STRESS BETTER. AND the effects are lasting?Would that motivate you?I understand, you're stressedBut adding a 20min run here or there or hitting the weights you could help you change your brain and end your day feeling accomplished rather than stressed? Excited rather than anxious? Contented rather than upset?.Its a powerful mechanism. Lets talk about it!Better Daily Group - 1% Better. Together!https://definingdadbod.com/faithful40Better Daily April Calendarhttps://definingdadbod.com/s/Better-Daily-April-2021Use coupon code “DADBOD” for 25% off!Spark - The Revolutionary New Science Of Exercise And The Brainhttps://www.amazon.com/gp/product/0316113514/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0316113514&linkCode=as2&tag=definingdadbo-20&linkId=0b39e82cbfa3591dfd107fd16155e5b8This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
We are always talking about muscles in the fitness world.Don’t get me wrong. Muscles are great. Their connections across joints to produce movement, the aesthetic appearance of healthy muscularity, and the fact that they actually burn when you exercise…I get it. But are they the only parts that benefit when we move our bodies in a way that creates positive stress?Well, your heart gets stronger and pumps more blood per beat when you exercise. Your lungs become more efficient at exchanging carbon dioxide and oxygen. Resistance training can even elevate almost all of your liver enzymes for up to 7 days! Just to name a couple non-muscles…But what if I told you that exercise’s benefits for muscles, heart, lungs and liver are actually tiny compared to its effect on your most important organ of all? Well, the most impressive studies in the fitness world all agree: exercise changes your brain.Let’s talk about how! Better Daily Group - 1% Better. Together!https://definingdadbod.com/betterdailyBetter Daily April Calendarhttps://definingdadbod.com/s/Better-Daily-April-2021Use coupon code “DADBOD” for 25% off!Spark - The Revolutionary New Science Of Exercise And The Brainhttps://www.amazon.com/gp/product/0316113514/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0316113514&linkCode=as2&tag=definingdadbo-20&linkId=0b39e82cbfa3591dfd107fd16155e5b8This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Integrity = IntegratedHow is this value connected to your pursuit of betterment through exercise and nutrition?Let’s talk through it! If you want to integrate health and fitness practice in your everyday life1) Be honest about how you’re using your time daily.2) Get clear about your definition of “celebration”.3) Work to improve slowly. Overhauls don't work! Tune in for 4 and 5!Better Daily Group - 1% Better. Together!https://definingdadbod.com/betterdailyBetter Daily April Calendarhttps://definingdadbod.com/s/Better-Daily-April-2021Use coupon code “DADBOD” for 25% off!This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
I came to fasting via spiritual practice - so the “Intermittent Fasting” craze was a strange thing for me. However, I have learned how best to help my clients achieve the benefits of a fasting discipline despite the (wrong) hype. Let’s talk through it! 1) The Right Mindset2) Male/Female Differences3) Intermittent Fasting is Stupid.Tune in for 4 and 5!Better Daily Group - 1% Better. Together!https://definingdadbod.com/betterdailyGet Help With Fastinghttps://definingdadbod.com/jumpstartUse coupon code “DADBOD” for 25% off!This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
I’m excited about this conversation.My colleague in betterment, Jodi Cohen, is the bestselling author of this book, as well as an award-winning journalist, and a respected health practitioner. As the founder of Vibrant Blue Oils, Jodi combined her training in both nutritional therapy and in aromatherapy to create a catalog of utterly unique, proprietary blends of organic and wild-crafted essential oils. She has helped over 70,0000 clients with health conditions, as well as brain-related challenges, including anxiety, insomnia, and autoimmunity (and trained 15,000+ practitioners).I believe this book is a MUST have.Grab Jodi’s complimentary BONUS CHAPTER now. You’ll discover 25 proven vagus nerve stimulation techniques plus specific recipes and strategies. Don’t miss this opportunity.Essential Oils To Boost The Brain And Heal The Body | Jodi Cohenhttps://boostthebrainbook.com/giftBetter Daily Group - 1% Better. Together!https://definingdadbod.com/betterdailyUse coupon code “DADBOD” for 25% off!This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Get ready to level up in this GAME OF LIFE!Eric Siu is the CEO of content intelligence software ClickFlow, which helps you grow your traffic while looking like a genius. He also owns ad agency Single Grain and has worked with companies such as Amazon, Airbnb, Salesforce and Uber to acquire more customers.He hosts two podcasts: Marketing School with Neil Patel and Leveling Up, which combined have over 30 million downloads to date.And his new book - Leveling Up - is a worthwhile dive into the combination of the business and self-development world with the lingo of the gamer verse!Don't miss these buffs! Better Daily Group - 1% Better. Together!https://definingdadbod.com/betterdailyUse coupon code “DADBOD” for 25% off!Get “Leveling Up” by Eric Suihttps://www.levelingup.com12 Rule For Defining Dad Bodhttps://definingdadbod.com/blog/81The rest of the TRUFIT serieshttps://definingdadbod.com/trufitThis information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Skylar Pond is a sports medicine chiropractor, a corrective exercise specialist, a regenerative medicine specialist, a jiu jitsu competitor and a team physician for a professional MMA team in Seattle WA.Through our conversation, expect to explore addressing injuries, the process of growing into manhood, and even how to raise your internal thermostat in the context of a challenge.Don’t miss this one!Better Daily Group - 1% Better. Together!https://definingdadbod.com/betterdailyUse coupon code “DADBOD” for 25% off!From Dr. Skylar PondSeattle Sports Chiropractor (sportsmednw.com) - https://sportsmednw.com/meet-the-staff/meet-skylar/Jumpstartdefiningdadbod.com/jumpstartThe rest of the TRUFIT serieshttps://definingdadbod.com/trufitThis information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
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!AND if you don’t like math — grab a Jumpstart. I’ll do it all for you! Better Daily Group - 1% Better. Together!https://betterdaily.disciplemedia.com/signup/oUAcMCUse coupon code “DADBOD” for 25% off!Jumpstartdefiningdadbod.com/jumpstartThe rest of the TRUFIT serieshttps://definingdadbod.com/trufitThis information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
The most FEARED macronutrient – FATS! In this show, we dive into the science of fats and lipids! First, the science of fats – how they differ in chemical structure from the other two macronutrients – Carbs and Proteins AND why that makes them SPECIAL.Then we’ll talk through why the STRUCTURE of fats you’re eating can lend themselves to HELPING or HINDERING your long term health and fitness goals. Next we’ll talk through the unique properties of Omega 3 and Omega 6 fatty acids to give you some food for thought in evaluating the fat sources in your life! Lastly we’ll tackle the metabolic processes that help us burn fat as a fuel source AND we’ll talk a bit about the role of fats in the production of restorative cholesterol molecules and HORMONES! Better Daily Group - 1% Better. Together!https://betterdaily.disciplemedia.com/signup/oUAcMCUse coupon code “DADBOD” for 25% off!Better Nutrition Workshop ReplayBetter Nutrition Workshop - YouTube : https://youtu.be/urGN-pGBy3wThe rest of the TRUFIT serieshttps://definingdadbod.com/trufitThis information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
Now my personal favorite macronutrient - PROTEIN!Learn why it matters, how much you should eat, and why it’s the most important macro nutrient in your long-term health and fitness! Better Daily Group - 1% Better. Together!https://betterdaily.disciplemedia.comFaithful40 ChallengeFaithful40 FAQ - https://definingdadbod.squarespace.com/s/faithful40.pdfThe rest of the TRUFIT seriesdefiningdadbod.com/trufitThis information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
The most contentious macronutrient – CARBS!In this show, we dive into the science of carbohydrates!First, the science of carbohydrates – how they differ in chemical structure from the other two macro nutrients – Fats and Proteins. Then we’ll talk through “metabolic flexibility” as it relates to how your body chooses between fats and carbohydrates for fuel. Next we’ll talk through the effects that carbs have on your body from energy production to digestion and gut flora! Lastly, we’ll get into the biological and psychological reasons that carbs get a bad rap AND practical tips for intelligently regulating carbohydrates in relation to your health and fitness goals! Get excited! You want to eat some carbs? Let’s earn them :) Better Daily Group - 1% Better. Together!https://betterdaily.disciplemedia.comFaithful40 ChallengeFaithful40 FAQ - https://definingdadbod.squarespace.com/s/faithful40.pdfMentionedThe Chocolate Milk ProblemDefiningdadbod.com/blog/117InsulinDefiningdadbod.com/blog/30CortisolDefiningdadbod.com/blog/40This information is meant to be actionable information to promote health and well-being and not to be used to diagnose or treat medical symptoms or conditions.
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