Episode Transcript
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We started the Who Cares About Men’s ÈËÆÞÖгöÊÓƵ podcast with the premise that if men focus on activity, nutrition, sleep, and emotional health, they would feel better now and in the future. Plus, men would also reduce the chances of developing diabetes, heart disease, and many other conditions, all of which are impacted by lifestyle choices.
Today, we revisit the Core 4 Plus One More and what it means to be healthy. Since some of you haven’t listened before, we’ve included links to previous shows so you can learn more. In today's episode, Troy, Scot, and Mitch talk about the Core Four 4, how they've implemented them, and what they’ve learned from doing the podcast during the past two years. If you are starting your health journey, this is a good episode for you.
ÈËÆÞÖгöÊÓƵ Looks Different for Everyone
What does it mean to be healthy? We take a different approach to health than other places on the Internet. Contrary to fitness magazines, health isn't an all-or-nothing thing. You don't have to be a health and fitness fanatic. The pursuit of health doesn’t need to dominate your life. We believe health is the currency that lets you enjoy your relationships today and in the future.
- Episode 1: The Turning Point
- Episode 3: Finding Your Motivation
- Episode 18: Mitch’s Personal ÈËÆÞÖгöÊÓƵ Journey
The Core 4 Plus One More
To feel better today and in the future, you should concentrate on four areas: activity, nutrition, sleep, and emotional health. Lots of research shows that focusing on those four things will go a long way toward helping you function, feel better, and protect you from disease. The plus one more? You should be aware of any genetic-related health issues in your family and address those.
Activity
While some might enjoy weight training and spending time in the gym, it’s not for everyone. We intentionally choose the word activity over the term exercise. Exercise sounds like you need to join a gym. Exercise sounds like something that's detached from your life. Activity, on the other hand, is less formal and part of your life. Just do something that makes you break a sweat for 30 minutes a day. It might be running. For others, a brisk walk with the dog, playing basketball with the kids in the driveway, hiking, even raking leaves and shovelling snow is an activity that helps you stay healthy.
Find the activity that you enjoy doing every day and be consistent. Small, constant effort makes the difference. If you don’t enjoy what you’re doing, you’re not going to want to continue doing it.
- Episode 24: The Secret to Successful Strength Training
- Episode 54: Getting Active Again
- Episode 158: Kettlebell Curious
- Episode 168: Getting a Bodybuilder Physique Is More Involved Than You Think
Nutrition
What you eat impacts your physical and emotional health. That doesn't mean you have to eat perfectly. However, you should try to avoid processed foods and refined sugars. Eat more fruit, vegetables, nuts, and seeds. If changing your diet seems overwhelming, simply change one thing. Drink one less soda a day. Eliminate one fast food meal a week. Eat one extra serving of veggies. Small changes add up over time.
- Episode 12: The Importance of Good Nutrition
- Episode 20: Time Your Meals to Lose Weight
- Episode 42: Get to Know Your Macros - Protein
- Episode 46: Carbs Aren’t Bad
- Episode 49: Surprise! It’s Hidden Sugar
- Episode 51: Don't Fear the Fat
Sleep
Many underestimate the importance of getting good sleep. The average adult needs 7 to 9 hours of sleep. Research has shown that lack of sleep impacts your health in multiple ways.
Emotional/Mental ÈËÆÞÖгöÊÓƵ
Mental health is the state of your thoughts and emotions, and it impacts everything. If we're not functioning well emotionally, it can affect sleep, nutrition, and activity. If your emotional state is supportive of meeting your goals, that’s good. If our emotions are a barrier to doing the things we want to do in life or impacting our relationships, we need to do something. Sometimes seeking professional health is the answer. You’re not weak for talking about it. If you broke your arm, you’d go to a doctor. If you only listen to one episode about mental health, listen to Episode 39. The tools for your mental health toolbox are easy for anyone to use, and they do make a difference. If you need more help, check out Episode 45 to learn how antidepressants can help.
- Episode 7: What is Mental ÈËÆÞÖгöÊÓƵ Anyway?
- Episode 19: Seven Steps to be a Better Listener
- Episode 39: Three Tools for Your Mental ÈËÆÞÖгöÊÓƵ Toolbox
- Episode 45: Do I Need an Antidepressant?
- Episode 47: Therapy Isn’t Just for a Crisis
Smoking, Drinking, and Other Addictive Habits
If you smoke, quitting has almost immediate health benefits. Excessive drinking can also have a significant impact on health. Quitting can be challenging, so if you're not ready yet, pick a few easier health changes first. For both smoking and drinking, you might need professional help. If drugs are an issue, you'll almost certainly need to seek professional help. In all three cases, these changes can have the most significant impact on your health.
- Episode 21: Opioids, Treatment, and Hope
- Episode 26: Trying to Quit for 7th Time
- Episode 53: The Line Between Unwinding and Drinking Too Much
- Episode 57: The Real Problem Isn't Drinking Too Much
Genetics - The Plus One More
Some people are at higher risk for certain types of cancers, cholesterol, blood pressure, diabetes, heart disease, and mental health issues. If you know where you're at higher risk, you need to focus more on those areas.
Nagging ÈËÆÞÖгöÊÓƵ Issues
Guys love to take a "wait-and-see approach to health." But if you have an issue that has been around for a while, it's not likely going away on its own. Whether it's an old injury that prevents you from being active, a chronic cough, or any ongoing issue, you should have it checked out.
- Episode 5: Putting a Physical Therapist on Your ÈËÆÞÖгöÊÓƵ Care Team
- Episode 48: Recovering from a Sprained Ankle
- Episode 59: Erectile Disfunction and Your ÈËÆÞÖгöÊÓƵ
- Episode 67: Ask a Sports Medicine Doc
Where to Start
If you’re struggling with your health, just pick one of the four, make one small change, and be consistent.
- Be patient. Change takes time.
- Be independent. ÈËÆÞÖгöÊÓƵ is very personal, and you can do it your way. Don't judge yourself compared to others.
- Be kind to yourself when you slip up.
- Congratulate yourself for all the small wins.
- Reach out. You can contact us anytime.
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