Start Your Day the Gergich Way

 #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 rest of the day. I don't care if your first meal of the day is at 11am, that is actually great. Make it a good meal with around 30 grams of protein. Don't get your breakfast advice from cereal commercials; what they show is not 'part of a complete breakfast'. 

A final note on breakfast: it can be whatever food you want. Eating a pork chop and green beans for breakfast is not a crime. Enjoying a few cold bites of some leftover spicy, meaty chili is perfectly acceptable despite the disgusted admonitions of certain individuals' spouses. 


New Study

Paternal Exercise Study.

This recent study shows that dad's fitness level at the time of conception may have an effect on the child's health. Mom is the one who passes on mitochondria, but dad may be sending messages via tiny sperm microRNA. These messages may tune the gene regulation early on in baby's development. Now, this was a study done on mice, but it did show that exercising fathers produced offspring with a higher VO2 max (the greatest indicator of endurance level), a leaner body composition, and more mitochondria. They also had superior glucose control and insulin sensitivity. 

This is not the first study of its kind. We have had other breakthroughs that evidence the influence of both mom and dad's health on their offspring. I believe you always have a responsibility to take care of your health, but it can be easy for the young parent or wishful parent to have tunnel vision for only the little baby's health and development. Whether these health markers or traits are passed on genetically or not, they are definitely passed on by example. If you want your kids to be healthy, prioritize it in your own life. It is for this reason that you don't need to feel selfish for taking 30 minutes to do a workout. Sure, that workout may be for you, but it is benefitting them as well. They get a stronger, more energetic parent, and a great example to follow. If they see you work out and eat well, they will pick it up too. 


November Challenge


Win the weekend!


Brad


Durable Dad Training

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