73: Healthier Living Starts with the Core Four

Episode Transcript

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We started the Who Cares About Men’s Health 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.

Health 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.

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.

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.

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 Health

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.

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.

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 Health 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.

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. Health 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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