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Today's guest is one of the most well connected guys in the fitness game and his name is Jay Ferruggia.

Jay is a strength and conditioning coach and has been in the fitness business for more than 20 years and has been featured in almost every major fitness publication out there from Men’s Health, Live Strong, Muscle & Fitness and Entrepreneur magazine. You may have seen him on ESPN, CBS or FOX and has worked with well over 700 athletes from MLB, NHL, NFL, and NCAA among others. He’s also a sought after speaker, runs the Renegade Radio Podcast, and is the author of the best-selling nutrition guide called the Renegade Diet.

Jay shares the story of how he got started in the fitness business after spending much of his youth being bullied and lacking self-confidence. He went on to build a six figure training business before he was 20 and hustled his ass off 12+ hours a day the next decade, building an underground gym and ultimately his online coaching business.

His journey wasn't without struggle though and he went broke on more than one occasion and went from living a lavish lifestyle, taking high roller trips to Las Vegas and eating at the best restaurants to living with him mother and not having a penny to his name.

Today, after working relentlessly on himself for years, reading hundreds of books, attending seminars and workshops, and committing 100% to his health and fitness, Jay is the epitome of confidence and is an inspiration to so many men at 44 years old.

I asked Jay about his habits and routines that keep him to fit and how he spends his days. He shared a few of his go-to exercises and recovery tools and why he loves the float tank so much. We got into talking about confidence and why it's the sexiest trait a man can possess and how to get more of it through a few simple actions.

He said something that really stuck with me and that was confidence comes from high self-esteem which comes directly from making promises to yourself and keeping them. Love this.

One of the things I like most about Jay and his approach to fitness (and life) is that he's a straight shooter and believes in and follows the basics of good health. No gimmicks or bullshit like so many others in the fitness industry. You can find his main website here and make sure to check out the Renegade Radio Podcast.

The post Jay Ferruggia on Hustle, Confidence, and Keeping Fitness Simple appeared first on Fit Dad Nation.

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Today I have the opportunity to talk with Fit Dad Nation community member, Jason Childs.

Jason found our free Facebook group, The Fit Dad BaseCamp, just a few months ago and went all in. He started engaging right away, joined a few of our challenges, and was super active with posting and commenting.

Shortly after, he joined our private membership community, The Fit Dad Nation Inner Circle, and has been busting his ass with our programs. And he's crushing it.

I asked Jason to come on the show to share his experiences as a dad of two teenagers and someone struggling with health issues like Lupus and pulmonary fibrosis.

Jason shares how he lost his father to brain cancer as well and his 50 year old brother recently and has vowed to live long enough to see his kids grow up. He has dedicated himself to being healthy and being a good role model for his kids by leading by example.

As busy as he is, he has committed 100% to his health and makes time every day for exercise. He's adopted new habits, discovered meal planning, learned how to track calories and macros, and is taking his journey about as seriously as one can hope for.

He attributes much of his success to being part of our tribe and having the accountability it provides. This is one of the reasons everything we do in the Fit Dad Nation now is done in groups. Because there is so much power in being part of a like-minded community all working towards the same things.

We talk about non-scale victories and how he measures his own progress and about the struggles he still faces day to day; struggles many of us as dads face as well.

We also get into the importance of mental health and being happy outside the home; primarily at work. I'm a big believer in pursuing your passions and not settling for grinding out an unfulfilling job year after year.

Jason talks about his passions and what he'd like to be doing, but like so many others, doesn't know where to start. It's such a common thing and there are millions of miserable employees out there, each having a unique set of skills and gifts yet no idea how to turn it into a job or business.

This conversation was real. Jason's not a fit pro, an athlete, or a guru. He's a regular dad like you and me and he's inspired me many times over with his raw dedication to his health and family.

The post Becoming a Fit Dad and The Power of Accountability With Jason Childs appeared first on Fit Dad Nation.

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Junk food. We're surrounded by it. It's advertised to us constantly, it's in every store we shop in, and somehow it finds its way into our pantries every week.

Since you know that you can't out train a shitty diet, it's essential that the quality of your food is good most of the time. I, like you, love junk food. And we love it because the food companies spend hundreds of millions of dollars finding ways for it to contain the precise amount of sugar, salt, fat, and chemicals for it to not only be overly delicious, but highly addictive.

But at the end of the day, it's our responsibility to NOT eat it. But it's clearly not working judging from the insanely high obesity rates in the U.S. alone.

And I've struggled with this for years personally. I love Pop-Tarts, Snickers bars, and Triscuits as much as anyone and it's a constant battle to keep those things out of my stomach.

So here are some of the strategies I've incorporated into my life in order to keep myself off the junk.

1. Keep it out of the house. If it ain't there, you can't eat it!

2. Train hard and consistently. If you do, you're much less likely to sabotage your efforts by eating junk.

3. Set a short term goal. One week at a time works well. Any longer can feel very limiting and like you’re sacrificing.

4. Chew sugarless gum.

5. Drink a gallon of water daily.

6. Have sweet things on hand. Fruit works well or even "healthy" protein bars are OK in a pinch.

7. Notice patterns of eating. Look for triggers. Emotional hunger cant be satisfied with food.

8. Try intermittent fasting for mindfulness with your foods. We just ran a 21 day challenge in the Inner Circle and it was a very eye opening experience.

9. Allow yourself to eat it guilt free. If you eat junk, own it and move on. Don't let it hold you back or blow up your diet.

10. Add protein at every meal. Protein is the most satiating of all macronutrients, making you feel fuller.

11. Plan your meals. If you allow yourself to get to the point where you're starving, you'll have to rely on willpower. You’ll often make a bad choice to satisfy cravings. Know where your next meal comes from and you’ll come out ahead.

12. Get more sleep. Even being slightly sleep deprived can mess with your hormones and trick your brain into thinking its hungry, leading to overeating.

13. Don’t let your kids pick out your groceries because it will usually be Oreos and Popsicles.

14. Never shop hungry.

Also, if you're enjoying the shows, I'd really appreciate a 5 star review or rating on iTunes. It helps a ton! Thanks for your support.

The post How To Get Off and Stay Off Junk Food appeared first on Fit Dad Nation.

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Before I get into today’s show I want to share something that I’m very excited about. After months and months in the making, We've finally opened up our private membership program called the Fit Dad Nation Inner Circle. This is something I’m very proud of and is a hub and community for dads looking to reclaim their health and fitness.

As you know, the fitness industry is filled with idiots, fake coaches, scammers, and people looking to make a quick buck by selling you bullshit and I absolutely hate that. This program cuts through all that and is totally interactive with monthly (and even weekly) challenges, live q&a’s, workout programs, tutorials, and even quarterly transformation challenges (with prizes). If this sounds interesting to you and you’re looking for a tribe of like minded dads working towards the same things, take a look at this program.

At the Fit Dad Nation, we talk about men's health. And in my opinion, mental health is every bit as important as physical health and isn't talked about nearly enough.

So today's show is about something that has so much meaning to me on a personal level and I see men everywhere suffering from it. It's the struggle to live a fulfilling life and do meaningful work.

I recently came across something I had written when I was working in finance; a career I worked hard to have but hated every minute of it. This was posted on Jan 28, 2011:

"As I sit here staring at my computer screen for the eighth straight hour while thinking of ways to kill myself with my hole punch, I have to ask myself, what am I doing here? Why do I continue to torture myself every Monday through Friday? And most importantly, when is it going to END?"

Doing shit you hate isn’t good for you or anyone else. I was a miserable SOB and not the best husband or dad I could have been.

Why?

My job sucked the life right out of me and I didn’t see a way out. I felt trapped and almost hopeless. That’s a recipe for a stress induced heart attack. Life doesn’t have to be hard yet most think it needs to be and that suffering is part of the process. It's not. We don't need to sacrifice our happiness for the sake of a paycheck and I proved that by leaving my career after 11.5 years and starting an online business doing what I love.

I have to wonder a few things. Like why are we waiting for the end of our lives for the reward of retirement? What’s this pot of gold that justifies us spending the best years of our lives hoping for happiness in the last?

It makes no sense to me and I believe our system is flawed. Get good grades in school to get into college. Then get good grades in college to get an entry level job in a big company. Then spend 40 years working for someone else in order to get a gold watch and hopefully a decent retirement savings.

And so we do it. Millions of us. But how many of us are happy or fulfilled with what we do over the course of 90,000 working hours in our lifetime? Very few.

I believe 100% that we don’t need to suffer because that’s what society tells us we should do. Working a meaningless, boring job that robs us of our happiness isn't what we were meant to do.

What is a career anyways? It's doing the same thing for 8 hours a day for years on end until we have enough money to stop or get so sick of it, we choose to do something else.

Yet the fact is that most people will choose unhappiness over uncertainty because change is scary and most aren't willing to take the "risk" of trying something new. And I'll argue that the real risk is spending your most precious commodity, your time, doing shit you hate.

It's not worth the sacrifice. I want you to ask yourself what it's costing you to put off pursuing your passions; mentally, physically, and emotionally.

Then ask yourself what you're waiting for.

I’m not telling you to quit your job tomorrow. You have financial obligations. But you DO need to start working on it ASAP. Your procrastination will turn a month into a decade before you know it. It took me 5 years of side hustling to make it happen for myself and it hasn't been an easy road. But it's been worth every moment and I'd do it over 100 out of 100 times.

Links mentioned:

The post Why and How To Find Your Passion and End Your Grind appeared first on Fit Dad Nation.

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So as you know by now, I coach dads for a living and it’s something I have a tremendous passion for I’m incredibly fortunate to be able to do this full-time. I’ve been part of so many of my clients and community members transformations and life changes and it’s been an incredible privilege.

So its very difficult to see men in our community struggling in their day to day life, wandering aimlessly around the internet looking for solutions to their fitness problems. And for every problem we have, there are thousands of people ready and willing to sell you some program, diet, supplement, or product and sadly, much of it is not only unnecessary, it’s pure bullshit.

Getting fit isn’t complicated. The fitness industry wants you to THINK it’s complicated so you’ll buy their stuff, but it really boils down to a handful of things.

Here is what I’ll tell you:

1. Stop using fucking excuses. We all have busy ass lives, kids, jobs, and dozens of other things to do daily. If you want it, you have to MAKE time for it. Period.

2. Make your body a priority. It’s selfish to put yourself behind everyone and everything else. Take care of #1 and everything else follows. I assure you, this is not selfish.

3. Life is hard, get over it. I struggle every day to keep my business afloat, to keep my emotions in check when I can’t see my daughters, and to keep myself from eating a box of honey buns on Tuesday mornings. It’s hard, really fucking hard, and some days it seems impossible. But it’s not. Sometimes I cry. Sometimes I shut down. Sometimes I’m just an asshole. But I move forward every day because life doesn’t owe me anything.

4. Put work in every day. Stretch, walk, take the stairs, get more movement in. Lift heavy weights until they aren’t heavy anymore. Train hard. Sweat your ass off. Be committed.

5. Eat like you actually care about your body. Drink lots of water, eat real food, sleep well, get more nookie, cut back on stress, get outside, and chill the fuck out.

6. Find your “why” as in why it’s so important to be healthy and fit. Maybe you want to look great naked. Maybe you’re tired of being a fat ass. Maybe you want better sex with your wife. Whatever your reason, it HAS to resonate deeply for it to drive you past your excuses, procrastination, and bullshit.

7. Be mind numbingly consistent. Consistency beats intensity every day of the week. You can't to go all out for a few weeks or a few months and expect results. It doesn’t work like that. Can you make progress in the short-term? Sure. But if you’re serious about being lean, fit, and healthy in the long term, it takes time. Like years. I’ve been at it for 25 years and I'm far from done.

8. Realize that life is immensely short. Sure you or I could get in a car accident tomorrow and die but think about your life and the quality of it if you lived until you were 80. Do you want to be hobbling around all hunched over because you never took care of yourself? Do you want the best years of your life to be spent just trying to make it through another dull and meaningless day? You can still live an amazing life while looking and feeling the best you ever have. It’s there. Take it.

The post The 8 Commandments of Getting and Staying Fit appeared first on Fit Dad Nation.

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So for today's show, I did something a little different and got on the phone with a member of our Fit Dad Nation Inner Circle Program, Chris Vehon.

Chris is not a fitness pro, expert, or athlete but rather a regular dad of two and someone who has inspired so many dads in our community over the last few years. When I met Chris, he was very overweight, struggling at work and in his relationship and didn't seem to be a very happy guy.

He joined our free group and then started getting involved in our paid programs like the Fit Dad Blueprint and over the course of three years, I saw his life radically transform. As he became more active in the groups, his weight started to drop and I noticed his confidence and attitude changing for the better. Slowly but surely his body transformed and as of right now, he's lost about 70 pounds.

Today he's the happiest I've ever seen him with a new career, being recently married, and living a healthy life. It's so inspiring and in today's show we talk about what the catalyst was for his change and how he makes time for his health every day now.

Chris shares some personal stories and some of his early struggles and the one incident that led to him to ultimately making the decision to turn his life around. We also talk about non scale victories, how he measures his progress and success, and what motivates him to keep improving every day. He also shares his thoughts on the power behind our tribe and the role it's had on his success.

And most importantly, we talk about the impact it's had on his ability to be a better father and lead a healthy lifestyle by example.

Honestly, Chris' story has made a deep impact on me and watching a client (and friend) literally become a new man is just amazing. If you're a dad struggling with your weight, motivation, or even how to get stated, this is the perfect show for you to hear today.

The post 70 Pounds and Still Going Strong With Chris Vehon appeared first on Fit Dad Nation.

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Over the past five years working specifically with dads, I’ve had the opportunity to connect with thousands of them and I’ve noticed quite a few trends when it comes to why some dads are fit and some dads aren’t.

And more than anything, I've heard excuse after excuse why getting fit is too hard and in today's show I'm going to share some of the most common ones; ones I've heard hundreds of times.

And while some may be legit reasons, most are not. And they're keeping you fat and unhealthy!

First though, I want to share a few comments from men in our community; men who are struggling just like you.

"I can't find the time! Secondary issue is having failed at trying to get in shape so many times I am discouraged but I am REALLY tired of being fat and tired! I want to be an awesome and fit dad for my kids and wife!"

"It's too easy to say I don't have the time after work and family time. In reality it's probably just not my number one priority and not exercising just becomes a habit."

"I have some type of mental block I think because I know what I need to do and how to go about it, but I want to eat what I want and I'm too lazy to work out.  Instead I’ll use working or spending time with the kids as an excuse."

"I guess deep down I dread the pain that comes with making improvements."

"My commitment to a program or diet eventually stops due to something stressful and then I will eat junk food and it gets worse from there. I get very discouraged and lose any confidence I had that I can lose weight."

I looked over the different surveys, q&a's, and conversations I've had over the past few years and found the 10 most common excuses why dads aren't fit right now.

1. Diet/eating healthy

So you have no time to shop, prep, and cook. It’s too time consuming and too expensive to eat healthy. Or you don’t know what to eat. This comes down to making your nutrition a priority. It's THE most important aspect of getting your health in order, so stop putting it off. It's easier to stop at Wendy's but isn't good enough.

2. No time to workout

Make yourself a priority. If you don’t have time, what you're really saying is it's not that important. Maybe its not and that’s OK, but if you want change, it HAS to be. You are the best investment you can make.

3. No energy

Our diets are horrible and our sleep is even worse and it's no surprise we don't have much energy. That coupled with the constant inflow of refined sugars and the subsequent highs and lows of it, make for a body (and mind) that's just worn out.

4. Hate the gym

Find exercise you do like. Forcing yourself to go to the gym if you hate it won't work long-term. There are plenty of ways around it. Train outside. Find a sport or hobby. Play with your kids. Being miserable isn't conducive to getting fit.

5. Staying motivated

This comes down to a few things. Your WHY, your habits, and your environment. If you hate your job, your marriage sucks and you’re beaten down all the time, yes you're going to struggle with motivation. Fix that shit first. In the meantime, use discipline to get the work done. There is no other way.

6. Lack of progress and quitting

Most people don’t stick with a program or diet long enough to see results. We all want instant success and marketers make us believe that’s not only possible, but easy. It isn’t. It takes a fucking shit ton of hard work and consistency to get results.

7. Cutting crap from diet

We are fueled by sugar, caffeine and processed carbohydrates and we are addicted and constantly drawn to eating more and more. Plus we have virtually unlimited access to food and often times, the less healthy it is for us, the better it tastes. That’s no accident. Don’t go cold turkey when getting off the junk, that will likely result in crushing failure, cravings, and anger.

8. Weekend/binge eating

You’re doing well all week, eating chicken and broccoli, feeling good. Then the weekend comes and you let loose. You have a few beers, some chips and salsa and a dozen (or 3) hot wings and ranch. This leads stuffing a pizza in your mouth the next day and you’re like “fuck it” I’ve ruined it all, I might as well quit. NO NO NO. You are just one meal away from changing your health. You didn’t blow up your diet because of one bad meal. You didn’t get fat with a single meal and you wont get fit with one either. It’s just one meal, it means literally nothing. Shake it off and start again.

9. Getting started

Start where you’re at not where you think you should be or what you want others to see. If you haven’t worked out in 15 years, hitting the p90x hard on day one is a bad fucking idea. Start by walking. Move more. Light exercise. Get your muscles, tendons, and ligaments prepared for training. Go light, forget the ego. Stay healthy and injury free, that’s SO important.

10. No support

This is huge and can mean the difference between success and failure. If you're in a relationship and your significant other isn’t supportive or even negative, you will always struggle. Misery does love company. Get the fuck out of that environment. Find a support network whether it’s at work, a church group, an online community like the Inner Circle. It’s critical that you’re not alone and you know you’re not alone.

Being a single dad and knowing most of these struggles personally, I know it's difficult. I know it's overwhelming. And it might seem like you have no chance. But at the end of the day, they are ALL just fucking excuses. If you want this badly enough, you will make it happen regardless of your situation. And you can do it, I assure you.

And if you are finding value in the Podcast, I'd ask that you leave a 5 star rating or review on iTunes, it really does help!

The post These 10 Excuses Are Keeping You Fat; Here’s How to Change It appeared first on Fit Dad Nation.

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In today’s show, I wanted to share a few personal stories and why it’s so important to find your “why” when it comes to your health and fitness.

Now you may be thinking that it just comes down to discipline and if you want to get fit, you just need to create new, healthier habits. And you’d be right. But it’s not that easy. If it were easy to be disciplined everyone would be exercising and eating high quality diets.

But we’re not and it’s not because we’re lazy or don’t want to be fit, many of us just don’t possess the self-discipline it takes to make lasting changes.

And I believe that at the root of discipline there needs to be a “why” you should be. For me, my “why” came from a conversation I had with an old friend back in 2013. It was in that conversation that I realized that I wasn’t being the best dad I could be; far from it actually.

My self-inflicted abuse (in the form of fast food and sugar junk) was robbing me of my energy and motivation but more importantly, robbing my girls of having the best dad they could have. That and a real look into my own mortality shifted the way I looked at my life and is when I started taking control of my health again.

For you, it will be something different and there are no “right” or “wrong” answers. It’s a very personal thing and your job is to find the real, deep, underlying reason(s) you want to be fit. It’s there somewhere, I assure you.

Simok Sinek in his book Start With Why talks about how many great companies and leaders have powerful “why’s” and he talks about something called the Golden Circle.

The Golden Circle is comprised of 3 things:

Your "What", "How" and "Why" are all conversations you have in your head and at the core of everything is why you are choosing to be healthy (or not). My challenge for you today is to start doing some self-reflection and trying to figure out what really inspires you on a deep, emotional level.

The post How Finding Your ‘Why” Will Get You Fit Faster Than Discipline Alone appeared first on Fit Dad Nation.

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Meredith Atwood is a mother of two and former attorney turned author, speaker, and 4X Ironman Triathlete. Her story prompted me to reach out to her because of what she's been able to accomplish and how she chose to take action on pursuing her dreams. It inspired the hell out of me to be honest.

After reading her incredibly powerful story on SwimBikeMom.com, I knew I wanted to talk with her. And although this show is specifically for dads, her story is relatable to everyone who has ever struggled with their weight, confidence, or wanting more out of life but not knowing how to have it.

Meredith freely shares her struggles with her weight over the years and how a chance lunch meeting and innocuous comment from her CFO turned into the catalyst for her epic life change; a change that prompted her to quit her career as a litigating attorney and start pursuing her passion for coaching and competing in triathlons.

She says "In 2010, I was out of shape, addicted to alcohol, seriously overweight and lost in my own body, and mind, and world" and fortunately she was able to take a serious look at herself in the mirror (literally) and decide to take back her life.

She shares the "spark" that ignited within her and how it changed the entire course of her life and the path she took to get there.

Today, she's busy coaching clients, training for races, writing another book, being an active mom and helping men and women take back control of their health.

She's also runs a Podcast called The Same 24 Hours, which is exactly what we all have and we discuss why some people use those hours to become better and why some don't.

We actually share many of the same principles and philosophies on health and fitness and talk about some of the things wrong with the industry right now and what we're doing to change it.

Links mentioned

The post We All Have The Same 24 Hours With Meredith Atwood appeared first on Fit Dad Nation.

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Sleep.

It’s not a particularly exciting topic and it’s not definitely not "sexy" but it IS vitally important.
We're not getting enough and what we are getting isn't quality and today I share how to improve both.

I've had my struggles with sleep over the last 25 years starting with a home invasion that changed my sleeping habits from good to bad overnight (I share this story on the show). That coupled with a daughter that didn't like to sleep has created a number of poor habits many of which I still carry to this day.

So I've had to try different things over the years to help me get more sleep and definitely a deeper sleep and there are few things that I've had tremendous success with.

Before I get into what I've learned, I need to share exactly WHY we need more sleep. When we sleep we’re in a heightened anabolic state, meaning our body and its systems are repairing and growing. Sleeping also improves our immune system, boosts our metabolisms, increases our energy, improves brain function, and balances our hormones.

It’s also monumentally important for those looking to lose weight and studies have shown that sleep deprivation is directly related to an inability to lose weight. This isn't great given that there are tens of millions of Americans alone suffering from insomnia and sleep apnea.

Lacking enough sleep can lead to a host of serious illnesses and diseases including Diabetes, cancer, obesity, depression, and Alzheimer's, just to name a few. Studies have shown that just one night of being sleep deprived can make you as insulin resistant as a type-2 diabetic which directly translates to faster aging and storing excess body fat.

A few months back I read a book called Sleep Smarter by Shawn Stevenson and it had some great insights into getting more sleep and why it's soooo important. Definitely worth a read if you're struggling with your sleep habits as it's far more comprehensive than what I get into in this show.

So the big question is...how do we get more sleep?

Here are 10 things that have been researched and are proven to help and I've used almost all of them to personally help me get more and better sleep:

1. Establish a consistent bed/wake time

This will help regulate your circadian rhythm (your body's internal clock) and an irregular sleep schedule can lead to drowsiness, mood swings, memory problems, and headaches. This is easier said than done and often our busy schedules don't allow for it. Just do the best you and and try to at least be sleeping between 10pm and 2am, which has been shown that we get the most significant hormonal benefits and recovery by sleeping during those hours.

2. Less screen time at night

Blue light, which comes from our phones, tv’s, computers, and tablets can not only permanently damage our eyes, but can trigger the release of the catabolic hormone cortisol. Power down at least an hour before sleep. Use night shift on your device if you have an iPhone or iPad. Apps like Twilight, Iris, or F.lux work too. Or you could always do that thing we used to do before cell phones…read a book!

3. No caffeine 5+ hours before bed

It's a stimulant and it's just fine to consume, but have your last cup of coffee (or Monster Zero) in the late afternoon or earlier. Even if you have a very high tolerance for caffeine like i do and can drink a cup of coffee and go right to bed, it can still disrupt the quality of your sleep, which is equally important. Recently, something called a coffee nap has become sort of a "thing" with the basic premise being to take a nap right after drinking coffee as a way to boost energy. Seems a bit odd to me but people are doing it.

4. Sleep in a cool room

There is a lot to be said for sleeping in a cool environment and it's one of the few things that has made the most difference in how much and how well I sleep. We keep our house at 66-67 degrees and while it’s a little more expensive on the energy bill, it's soooo worth it. For some reason, most people I know like to keep their homes at 72-74 degrees and the idea generally is to save money. Makes sense and that's fine but I'd still strongly recommend cranking down the thermostat before bed.

5. Sleep darker

The body can detect traces of light while you’re sleeping and can cause disruptions and one of the best things I've done for my sleep is invest in blackout shades. These paper ones work very well and are pretty inexpensive.

6. Use white noise

A fan or two can drown out all the little noises that tend to wake us up and this is especially important for light sleepers like me. I'm so envious of people who can crash as soon as their head hits the pillow. Not me. We use two Vornado fans that are really loud and tbh if someone broke into my house, I probably wouldn't even hear it.

7. Get more sunlight

The production of melatonin, which is a natural hormone that helps us sleep, is affected by direct sunlight and a good place to start is getting 20 minutes a day.

8. Don’t eat before bedtime

This isn't related to weight loss where it’s been proven to be a myth that you will store food eaten late at night as fat. I’m talking about the effect is has on our sleep. Don’t eat at least 90 minutes before bed especially if you’re eating carbs. It’s said that the blood sugar spike from the carbs will cause a sharp drop in blood sugar later when you’re asleep and can disturb your sleep and even cause a difficulty in falling back asleep. Instead, if you need to eat, go high protein. I personally don't have an issue with this (as far as I can tell) and haven't noticed any disturbances after eating a bowl of Raisin Bran or a few crackers and cheese.

9. Stay away from alcohol

I won't win any friends with this, but drinking those evening beers will likely help you fall asleep faster, but it messes with your REM sleep cycle (which is the deep sleep), where your body and mind regenerate the most.

10. Calm your mind

Turn off the internal chatter, which if you're like me, is very difficult. For people like us, our minds never seem to shut off which makes it difficult to unwind and relax. Try to meditate, practice breathing techniques, or use an app like headspace or Calm to help you chill out.

Hopefully these ideas and tips help you get your sleep in check and please leave a 5 star review/rating on iTunes if you like the show and want to support the Fit Dad Nation.

The post 10 Simple Ways To Get More and Better Sleep Without Supplements appeared first on Fit Dad Nation.

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