IG Live: wHealth Advisors speaks with The Wisemen Project

Wisemen

wHealth Advisors co-founder, Dennis McNamara, recently spoke with Christian Valeriani of The Wisemen Project regarding men’s health and the constant juggling of priorities men face as parents, partners, and professionals.

The conversation centers on the intersection of health and habits and making “investments” in your health to maximize your long-term ROI (both personally and financially).

Instagram Live: Dennis McNamara & Christian Valeriani talk shop

NOTE: Conversation gets going around the 4-minute mark.

If this conversation piqued your interest be sure check out the upcoming Wisemen Experience and note that the early bird discount has been extended to January 1st, 2022.

Four simple tips to take back your health

Take back your health

While genetics certainly play a role, the overwhelming majority of our health outcomes are a product of our nourishment (including the content our brains consume!), rest, activity, and habits. Wherever you are in your health journey, consider these four steps to improve your health.

1. Eat The Rainbow

Phytonutrients—special plant chemicals that interact with your biology – can act like switches on your DNA to heal your body (called epigenetics). Phytonutrients can be found in blueberries, arugula, broccoli, bok choy, raspberries, purple cabbage, and more. Functional medicine practitioner, Dr. Mark Hyman, suggests making vegetables the bulk of your meals, and add in a small serving of quality protein, like grass-fed meats, organic or pasture-raised poultry, or wild-caught fish, while also being generous with healthy fats (think: avocado, nuts, seeds, and olive oil).

2. Do Not Neglect Your Sleep

Our screens (TVs, laptops, smartphones etc.) all emit blue light. This confuses our body and suppresses melatonin which impacts the quality of our sleep and can disturb our circadian rhythm. Consider purchasing blue light blocking glasses and/or not looking at your phone or TV for at least one hour (ideally two) before going to sleep.

Upon waking up, consider starting your morning with meditation/journaling, 15 minutes of sunlight, and a tall glass of water.

Keeping your room cool and dark and maintaining a consistent sleep and wake schedule also help support a healthy sleep routine.

3. Move Your Body

No, you don’t need a gym. All you need is your body and a little bit of space for some HIIT, yoga, or stretching. Exercise increases the number of mitochondria – or the “powerhouse” of the cell –  improving your body’s ability to produce energy. In other words, the more mitochondria you have, the more energy you can generate during exercise, the faster and longer you can exercise, and the more resilient you become to aging, illness, and disease.

Here are three workouts on YouTube. They are for different levels of fitness, so be sure to consult your trainer or physician if you’re just getting started:

4. Reduce Stress and Anxiety

One of the risk factors for worsened COVID-19 is fear and anxiety, which, let’s face it, most folks have been struggling with throughout 2020 and 2021. We can’t change the facts, but we can change our response to what is happening around us. Just taking the time to breathe, do a digital detox, spend time in nature, connect with loved ones, and do joyful things can significantly reduce anxiety. Eating whole, balanced meals reduces anxiety because it keeps our blood sugar balanced.

Take note of how you spend your time daily and what sorts of inputs you allow into your life. If you are constantly doing things that feed your anxiety, it’s time for some habit changes. Make a list of things that reduce feelings of stress and anxiety, and make time for them daily.

Takeaway:

Start with these four simple strategies to improve your health, and you’ll be surprised at how much better you feel. For the men, also be aware of the upcoming Men’s Health Retreat with The Wisemen Project.

Men’s Health: The Wisemen Retreat

The Wisemen Retreat

About The Wisemen Project

The Wisemen Project is a men’s holistic health group that melds proven, ancient techniques of movement, breath work and meditation with cutting edge scientific research. The group was formed as a powerful antidote to the seemingly endless noise, stress, disease and disconnection in our modern world.

The primary pillars center around:

  • Fuel: Our food and what we “feed” our brains.
  • Mind: Cultivating resiliency and proper brain function.
  • Move: Movement to heal the mind, body and soul.
  • Rest: Dialing in the proper amount, type, and frequency of rest to allow mind and body to recover and grow.
  •  Social: Community is interwoven within the fibers of our ancestral DNA, helps to reduce stress/anxiety, improve mental health, and increase our lifespan.
  • Wealth: Perspective, action, discipline, and reflection to cultivate an abundance mindset.

About The Retreat:

Tucked in the northern-most terrain of the Pocono Mountains, situated a couple of hours away from NYC and Philadelphia, the retreat will be hosted at The Barn at Boyd’s Mills.

The retreat aims to be an opportunity to disconnect from modern stressors and practice proven principles to optimize your health.

Activities:

  • Exercise, functional movement
  • Daily hikes
  • Deep & extensive breath work
  • Cold baths & fire
  • Grounding/earthing
  • Stress reduction modalities
  • Qigong/meditation
  • Nourishing and sustainable foods, chef prepared meals
  • Human connection/reconnection

Why wHealth Advisors is sharing:

“It is health that is real wealth and not pieces of gold and silver.”

– Mahatma Ghandi

Our long-term goals, visions, and portfolios are more likely to be derailed if we neglect our health. Health itself is a priceless wealth and we strongly support investing in it while you can.

As someone who is personally passionate about men’s health and follows evidence-based protocols for personal health optimization, I (Dennis) am very much looking forward to the activities and connection that this retreat is sure to offer.

Please feel free to pass this info along to anyone you think could benefit. There are 16 seats available and the early bird discount ends in December.

SIGN UP:

The early bird discount ends on 12/1/2021 – sign up now while seats are available.

Disclaimer:

There is no financial incentive or underlying remuneration for wHealth Advisors in promoting this event.

 

Seven Types of Rest You Need

Rest Wheel

In a perfect world, we’d all get 8hrs of quality sleep each night. In reality, many of us fall short on this – either in terms of length (i.e. getting more like 6-7hrs) and/or quality (i.e. restlessness).

However, according to physician Saundra Dalton-Smith, M.D., author of Sacred Rest, “If you’re waking up (after sleeping) and still exhausted, the issue probably isn’t sleep. It’s likely a rest deficit.”

Listening to your body, and getting a better understanding of which type of rest you’re in need of is essential to recharging your battery and feeling your best.

Physical Rest:

Sign you need it: Physically exhausted, struggle to keep eyes open.

Rest to get: Go to sleep 30mins earlier, swap out the morning HIIT class for some restorative yoga.

Mental Rest:

Sign you need it: Brain feels like it’s going to mush. You’ve been staring at the same page for 10 minutes. You just sent a barely comprehensible email.

Rest to get: Turn off your screens. Repeat a calming mantra. Meditate or follow a guided meditation via Youtube or a meditation app (i.e. Calm, Headspace).

Social Rest:

Sign you need it: You feel alone, or disconnected/disengaged from friends and family.

Rest to get: Social rest feels like interacting with another person and leaving fuller than you started. It comes from meaningful interactions where there is no fear of disapproval or rejection – to be completely authentic with another human.

Social Rest – ideas to consider: Talk to a friend or close family member on the phone (NOT via text). Set aside time (15-30mins) to discuss day and emotions with spouse or partner. Go on a walk (or schedule one!) with a friend. Join a book club. Setup a coffee date with a friend. Plan a double date with another couple. Plan a getaway with your spouse or a friend.

Creative Rest:

Sign you need it: Sluggishness in solving problems or brainstorming new ideas.

Rest to get: Take some time to STOP doing and instead to observe, to think, to journal, to explore. Go on a walk in nature, or read an engrossing book. Anything to take the pressure to create off your mind.

Emotional Rest:

Sign you need it: Tolerance for strong feelings is a lot lower, you lose your temper more easily, you reach the tears threshold faster than usual.

Rest to get: Remove emotional triggers (like social media), give yourself space where you don’t have to react to others’ emotions and where you can be alone to process your own. Schedule a regular therapy session. Find people with whom you can be 100% yourself.

Spiritual Rest:

Sign you need it: Feeling afloat or unanchored. Feeling a lack of purpose or fulfillment.

Rest to get: Engage in something greater than yourself. Consider adding prayer, meditation, or even volunteerism/community involvement into your routine.

Sensory Rest:

Sign you need it: Your senses feel overwhelmed. This can be due to bright lights or noisy places, too much screen time, too many people talking to you at once etc.

Rest to get: Intentional sensory deprivation. Close your eyes for a minute in the middle of the day. Put down the screens past a certain time. Try to get yourself to a quiet place with minimal sensory distractions and let yourself take deep breaths away from all the input.