When Worlds Collide

Investors need to be prepared for when worlds collide. Collisions – whether they be on a macro level (like war, famine, geopolitical strife etc.) or on the micro level (a professional transition, the loss of a loved one, a disability etc.) – can disorient even the most emotionally stable.

In this piece, a contribution from our March 2022 newsletter, we share our thoughts on what we’re seeing from the 30,000ft, global viewpoint. We also narrow our scope and discuss what you – personal finance investors – can do in light of all the noise, volatility, and events that are beyond your control.

The Macro


The events in Ukraine are heartbreaking. We’re certainly not qualified to speak about the political implications of this invasion, but anytime there is aggression and loss of life, it is a tragedy.

From a financial perspective, markets had been bracing for a possible Russian invasion for much of February. Leading up to the invasion there was increased market volatility and a drop in the major indexes.

Oil Ban:

Just yesterday, the Biden administration announced an executive order halting all imports of Russian oil.

Roughly 8% of US imports of crude oil and petroleum products came from Russia in 2021, representing just 1% of Russia’s total oil exports globally. However, some US allies have indicated they may follow our lead with similar embargos.

These oil bans will impact global oil supply and inevitably result in gas prices continuing their steady incline (which have already climbed more than 60% this year).

Macro Movers and Market Impact:

Between the growing Russia-Ukraine crisis, continued inflation, rising commodity/metal prices, and the anticipated Federal Reserve interest rate hikes, it’s anyone’s guess just how much corporate profits (and your portfolios) will be impacted.

The image (below) shows how the market has fared during previous global events.

Our advice: Ignore the Macro

As we look ahead, from a personal finance standpoint, we encourage you to not react emotionally (i.e. buying/selling in a panic) based on macro events that are beyond your control. Reacting to events is, in essence, just another form of market timing.

If you flee the market after a major crisis, you are faced with yet another market timing dilemma: when to reenter. In many cases, the decision to reinvest comes after a rebound has already begun, resulting in missed opportunity (think back to March 2020).

Moving in and out of the market can also incur additional costs and have potential tax implications for investors.

The Micro

Instead, we encourage you to focus on the micro – that is, the levers that are within your control:

  • Saving at least 15% (ideally 20%) of income
  • Controlling your household expenses
  • Maximizing tax savings and tax-efficiency
  • Having a globally diversified portfolio for long-term resiliency

Parting Thoughts:

Let us all reflect on how much we do have during these times of crisis. Out of all the hands we could have been dealt, we got ours. We made it through a global pandemic, we have safety/security, and our physiological needs are met (i.e. clean air, food, water, shelter, clothing). Many of us are especially lucky and also have meaningful relationships, connection, and love with friends and family.

To quote Viktor Frankl:

“For the world is in a bad state, but everything will become still worse unless each of us does his best.”

Have gratitude for what you have, ignore what’s beyond your control, and give it your best.

Sleep Hacking: Proven Tips For Better Sleep

By “hacking” your sleep – that is, following proven tips to optimize both the quality and duration of your sleep – you can set yourself up for a successful, productive day.

Impacts of Insufficient Sleep

If having a successful day is not the motivator you need, consider that consistent inadequate sleep is strongly associated with high blood pressure, diabetes, heart attack, heart failure, and stroke. Other potential problems include obesity, depression, impairment in immunity and lower sex drive.

For those in their 50s and 60s, the NIH recently concluded a study which indicated that getting six or less hours of sleep per night was linked to developing dementia.

So, whether you’re interested in optimizing your day, or you just care about your health…

Consider the following sleep hacking tips for getting a good night’s rest:

  1. Increase bright light exposure during the day. Living in alignment to the circadian cycle helps your body’s hormones. Daytime bright light exposure can improve sleep quality and duration. Spending 30-45 minutes getting direct sunlight exposure into your eyes (note: exposure, not staring at the sun!) within the first hour after waking is best. If getting daily sunlight exposure is not practical, consider investing in artificial light boxes for your workspace.
  2. Reduce blue light exposure in the evening. Translation: Have a “digital sunset” and do your best to not look at blue light emitting devices like smartphones and computers. Reason: Blue light tricks your body’s hormones into thinking it’s daytime and reduces melatonin levels. If staying away from blue light feels unrealistic, consider blue light blocking glasses (or blue light lens that clip onto your prescription glasses) and/or downloading free apps such as f.lux to block blue light on your laptop/computer.
  3. Drink your coffee, strategically. The best time to drink coffee is mid- to late-morning when cortisol levels are lower. Upon waking, your cortisol spikes (telling body: time to start the day!) but it dips back down after 2-4hrs of being awake (i.e. between 9:30-11:30am for most people). Aim to drink your coffee during this trough and to be finished at least 6hrs before bed (caffeine can stay elevated in blood for 6-8hrs).
  4. Avoid alcohol at night. Alcohol is a central nervous system depressant that can induce relaxation and sleepiness. While it may help you fall asleep it severely impacts the quality of your sleep due to it’s affects on your melatonin and human growth hormone production. In one 2018 study, low alcohol consumption (< 1 drink for women, < 2 drinks for men) decreased sleep quality by 9.3%. Moderate consumption (1 drink for women, 2 drinks for men) decreased sleep quality by 24%. High alcohol consumption (>1 drink for women, >2 drinks for men) decreased sleep quality by 39.2%.
  5. Optimize your bedroom environment. Minimize external noise, light, and artificial light from devices like alarm clocks. Sleep in a comfortble temperature, for many people this is around 70°F or lower as increased body/room temperature can increase wakefulness.
  6. Don’t eat late in the evening. Consuming food late at night may affect sleep quality and the natural release of HGH and melatonin. Aim to finish eating (including snacks) at least 2hrs before bed.
  7. Relax, clear your mind. Whether it’s reading a book, taking a bath, or doing guided breathwork/meditation/visualization exercises, the goal is to calm the body and prepare for sleep. Apps such as Headspace, Calm, and even Peloton have sleep-specific meditations (but wear your blue light blockers if using your phone/tablet/computer!).
  8. Rule out a sleep disorder. It’s thought that 24% of men, 9% of women, and 3% of children may have sleep apnea. Signs include snoring, mouth breathing, breathing pauses during sleep, and daytime sleepiness. If you think you may have sleep apnea, discuss this with your doctor, functional dentist, or a sleep specialist that can recommend a sleep study or polysomnogram to diagnose it.
  9. Mouth tape. Say what? This may sound bizarre but many of us breathe through our mouths when we sleep, and the health benefits of nose breathing are undeniable. Mouth taping increases nitric oxide intake (which is produced in the sinuses), reduces teeth grinding, and reduces dry mouth (which is harmful to your oral microbiome & dental health). There are specific types of tape for mouth taping however you can also use medical grade (sensitive) tape which is more affordable.

By making some of these small, yet intentional sleep hacking decisions over the course of our day we can optimize our sleep and improve our lives.

Reminder: Gents – the inaugural Wisemen Experience men’s health retreat still has room available. Consider joining if interested in applying ancient/science-based wellness modalities to improve your life as a partner, parent, professional… and beyond.

Finances for Fathers: Episode 64 of the Dad.Work Podcast

Dennis McNamara had the opportunity to connect with Curt Storring, the host of the Dad.Work podcast, in a wide ranging conversation focused on finances for fathers.

Some highlights from the finances for fathers discussion:

  • The fundamentals of fiscal fitness and why fathers need to figure this stuff out
  • Finding a balance between time, money and health
  • The return on investment (ROI) of doing men’s work
  • Dennis’ quarantine struggles and doubling down on health protocols to come out the other side stronger
  • Being confident, living with intention and having a more deep and more engaged relationship with those around you
  • The importance of an emergency fund
  • And way more depth than you’d usually find in a conversation about finances for fathers!

Dennis’ Dad.Work Bio:

Dennis McNamara is a dad to a three year old, a husband to his college sweetheart, and a comprehensive financial planner at, and co-founder of, wHealth (pronounced “wealth”) Advisors in Red Bank, NJ.

After graduating university in 2011 Dennis was teetering on a mental and emotional breakdown. With $7,000 to his name, Dennis spent a year exchanging his physical labor for a roof over his head on permaculture farms in Portugal and Costa Rica. After learning more about himself through these experiences he dedicated himself to rigorously pursuing purposeful work instead of job titles.

Since then, he’s been the US Director of Business Development at a social enterprise firm, a financial analyst at the private wealth management arm of Goldman Sachs, and most recently – in 2019 – made the leap to establish his own financial planning firm – wHealth Advisors.

Dennis has been mentioned in Forbes, US News & World Report, and Financial Advisor Magazine. He holds the financial designations of Certified Financial Planner (CFP), Chartered Financial Consultant (ChFC), Accredited Investment Fiduciary (AIF), and is a Certified Student Loan Professional (CSLP).

Outside of wHealth Advisors he is passionate about compounding healthy habits so that he can show up as the best version of himself – whether that be as a parent, a partner, or a professional.

You can follow along his Instagram @thewhealthadvisor or find more about the work he does with wHealth Advisors at whealthfa.com. There, you can also subscribe to his monthly newsletter which is as much about finances as it is about wellness, personal optimization, and taking meaningful steps to upgrading your life.


The podcast streams on Apple, Spotify, or directly from Dad.Work.