DURABLE DAD

 #47 11/21/2025 We are living in a war of attention. When I wake up in the morning I can be a consumer or a creator; if I reach for my phone, I'm a consumer. If I go to my journal I'm a creator. Andrew Huberman Fit Tip: Get Better Sleep Keep the same wake time and don't take naps. This will allow your body to have a strong enough sleep signal come bed time to fall asleep without much tossing and turning. I personally hate naps, but am not completely opposed to naps. However, the data I have seen suggests an effective nap is within the 20-30 minute range; shorter than I assume most nappers indulge in.  Have a nightly routine that encourages good sleep. Go to bed around the same time. Sleep in a dark , cool room . Finish dinner several hours before bedtime and don't eat again after dinner . Your sleeping position does not matter that much, unless you snore. Then, you should avoid sleeping on your back and experiment with mouth taping. If it's really bad, or you have...

 #46 11/14/2025 Cardio, nah bro, I prefer to call it heart gains.   Dom Mazzetti Fit Tip: Heart Rate Zones How important are heart rate zones as it pertains to your training? Not as important as the people selling you your smart watch will have you believe. Usually heart rate zones are broken into five zones ranging from rest/recovery to maximal/intense. Even the names different companies or apps use to distinguish between these five zones can be misleading. For example, many will label zone two as the fat burning zone leading many to believe that is where they must stay in order to get leaner when training. All training, in any heart rate zone doing any activity burns calories. There are of course varying rates at which this occurs, but don't be fooled into thinking that since you accidentally popped into zone 3 during your light jog that you missed out on some magical, fat-targeted cardio. Let us quickly go back to weight loss 101 : in order to lose excess fat, one must...

 #45  11/7/2025 Are you tired of being what you have allowed yourself to become?  Fit Tip: Breakfast We have often heard that breakfast is the most important meal of the day. I believe this still holds true. But, I view  what you are eating for breakfast as the area of importance. You are literally 'breaking the fast' from your night of not eating and are ready to fuel yourself for the day. It is not important that you eat right away when you wake up; this should not be a rushed meal. Breakfast should be a quality, high-protein meal . It often does not look this way at all as we grab a piece of toast with peanut butter on our way out the door, or worse, a donut to compliment our sugar filled coffee-adjacent beverage. Even managing to eat an egg or two is not as much protein as you think (12 grams). If you start the day with cheap carbs and sugar you have set yourself up for a poor nutritional day overall as well as manipulated your cravings toward bad choices for the...