Episode Highlights

00:01:13 Background of the Guest
00:02:02 Things and events at Daddilife
00:07:11 Dads experiencing postpartum
00:09:02 Is Daddilife a safe space for dads?
00:11:25 Health and fitness challenges for dads
00:19:40 Different health activities at Daddilife
00:24:46 Key issues around dads and wellness
00:27:06 Top 5 tips for dads who are struggling with  mental health



Welcome to the Fitter Healthier Dad Podcast, where you can learn how to improve your diet, lose fat and get fitter in a sustainable and fun way without spending hours in the gym. Here is your host, Darren Kirby.

Darren: Welcome back to the podcast, guys. This is the number one podcast for men in their 40s who want to improve their health through nutrition and fitness. This is episode 111. And on today’s episode, we are talking with Han-son about fatherhood and being a modern day father and what that actually means. Hanson started daily life over five years ago off the back of wanting to be a different father from what he had experienced and to provide a community for dads who also wanted to approach fatherhood in a different way.

Darren: Hi, Han-son. Thanks very much for joining me on the podcast today. How are you?

Han-son: Very well, thanks. Thanks so much for having me on.

Darren: Yeah, it’s great too. It’s great to meet you and have you on the podcast. And I literally only came across Daddilife a few months ago, but I’ve been consuming fantastic content that you put out. So for people that have maybe not come across you or Daddilife before, can you give us a bit of background and insight?

Han-son: Of course. I’m Han-son. I’m the founder of daddilife.com. Daddilife.com is leaving platforms of communities for modern day fatherhood. And I started it about five years ago, just, you know, largely due to a personal problem in that I knew I would be a very different sort of father than what I had experienced growing up. And what that does is it essentially looks really shines a light on a number of different areas. Consulting with modern day fatherhood. So everything from things to do and modern day family through to the bits of health, but nothing as detailed as the things that were these things. The areas that really focus on things that dads want to be doing in a way, in a language, in a tone that is really for that or for that by that.

Darren: Yeah. And I think it’s quite interesting, isn’t it? Because it’s I mean, it’s much needed, as you and I both discussed. But it’s interesting how throughout the course of kind of generations, there’s been a big focus on equality and our focus on around, you know, making sure that women have equal rights in equal, say, in positions in the workplace and everything else. But there’s a big angle, I think, that’s kind of been missed. And, you know, we are encouraged as men to be equal to our wives and partners in parenting and all the rest of it. But that quite a bit been missed, particularly from a, you know, information and resources perspective. So what you guys do it Daddilife I think is is hugely important. But also I think it’s, you know, kind of shift in this ego element of it, isn’t it? You know, where men are men and they go out and hunting, gather, you know, and actually, you know, there’s a big a big shift that’s taken place. And we really need you know, there is no rulebook, is there, to being a dad? There’s no rule book to being a parent. And so where do you go to get information? Right. If you want to if you’ve decided, like you said, you want to be different or you want to make a change, you don’t want to follow the status quo. So I think it’s hugely valuable on some of the stuff that you do. So in terms of, you know, the content that you share in the community, you have, you know, what kind of things or events do you have at Daddilife?

Han-son: Yes, a number of things that I think the first thing is, as you mentioned before, we produce a heck of a lot of content that’s really Dad focused. And so we’ve got a number of different categories of the site, but that’s really about relevancy of where you are at that. So whether you’re trying, whether you’re expecting, whether you’re in the early days, weeks and months, or whether you’re, you know, dad of a toddler or preschool or older, you’ve got content that fundamentally caters for what you need when you need it. So I guess that’s the first thing I’ll say about our content, is you won’t find many sorts of BuzzFeed style, five best ways to type of articles that are a lot more in-depth and a lot more rich, because what we found is that there have been a lot of dads. That’s one that details who want to know the nitty gritty terms, what is the company, what it is they should be thinking about. What is it that she might be surprised about as well for them? So that’s the first thing. Second thing is we’ve got a number of different communities online from various different channels where we put that, I guess really on their terms. And whether that’s about some of their pressures and tensions at work, whether that’s the more they stay things, the whether that’s just to have a right, to be honest with you, I guess.

Yeah, well, we see that conversation thriving is that for a lot of the ads and I think a lot of men in general, sometimes we struggle to be genuinely vulnerable and open as a lot of reasons behind that, something for us to do with our sometimes I stay with the environment around some of these social expectations that we’ve got as well. Well, I guess what we see with these particular online forums and communities is they are more of a safe space for dads just to be totally themselves and that city of that city question. But, you know, that might be in their head or actually just to sometimes get something off their chest that sometimes a lot of dad is just the best place to help with. And they come off just to spark other things that are maybe things to consider or things to take action on for that father, because, of course, the physical evidence is not really something we sort of post up on yet, is something that we might start to look at in the near future. But I think our focus has always been, I guess, how can we create the bigger solution that I guess such as that and sort of immediately solves the problem. But, you know, certainly if that’s of interest to all dads moving forward. So there’s something in there that I will continue to look at.

Darren: Yeah, obviously, you know, the times we’re in right now are a little bit difficult. But I think it’s super interesting from the point that you mentioned there about, you know, guys, we just don’t open up, do we? And I know this from experience with guys that like take one to one because we have not one to one relationship they’re more inclined to open up to talk about, because often, you know, when you when you’re facing challenges or you have this experience in life, often the reason you thought that you saw it, that you’re having this challenge, whether that be stressful, whether that be relationship with women, some health challenges, it’s not always that challenges the root cause, is it? And, you know, like we said, we don’t open up. And I think that that’s how we’ve evolved, you know, this man up, you know, nonsense that used to get spouted around. And I think you’re right. I think we do need a place where men are able to open up, because the funny thing that I find is that the things that we have the conversations that we have internally are conversations which we feel are personal to us. I can bet your bottom dollar when you open up. Most men are having the same conversations.

Han-son: Yeah, exactly. Exactly. They just say that at the moment we’re actually writing a pretty big book, actually, that’s going through the pregnancy journey. Yeah, an excuse to come out probably sort of August, September, but very happy to give some monetary copies to any of your viewers. Just just get in touch. But one thing we’re doing and what we’ve noticed about that is we’re actually interviewing just over 50 new dads. And that’s the big part of our book. Right. And it’s been so, so enlightening, actually, just how many dads have been really open in those interviews about some of the tensions that they’ve experienced, some of the things like the postpartum, postpartum or those first few months for men is such a real thing. And according to the latest research, as many as one in 10 new dads actually experience some level of postpartum. But when you look around and you look around the conversation around postpartum, it’s usually considered very much a mom’s only issue. It’s hardly really thought about as a dads issue as well as some of that is because the dads themselves feel a little bit, well, very cold. Just a bit of a fear, a little bit of a perception of being selfish, if you like, of having depression that adds even more anxiety and even more stress. I think what we’ve seen is that it’s just hard to talk about these things, to be more open about these things, as opposed to actually normalizing these things as well. This is not just affecting that. It’s affecting families as a whole. So I think that’s bigger. So what and all of this is until we’re ready to start the thoughts upon some of those issues. And that’s let’s be honest, what you’re doing with a fitter , healthier dad is so needed, because that’s where it really matters.

Darren: Yeah. Yeah. No, I completely agree, because I think it’s what you said there about, you know, it affects the whole family. And that’s the thing, isn’t it? I think even when it’s moms as well, you know, the individual challenges you’re having will play out in family life. And when you are a parent or a new parent, that is undoubtedly going to affect the children, whether they’re a baby, whether toddlers or growing up, they pick up on vibes, they pick up on add stress levels. And therefore, you know, they have those that they react to as well, don’t they, in accordance with how you will react. And so I think it’s really important to open up that conversation. But with Daddilife. What challenges did you have initially to kind of get people on and talking or was it always just kind of they felt it was a safe space and they could just talk?

Han-son: Yeah, I think I’ll be really honest with you, I don’t think we designed it this way intentionally, but I think we even from day one, Daddilife has been very much focused on being a dad focus resource. So whether that’s the community, whether that’s the content of everything we do in publishing and everything else. And I think that is certainly a little bit of an offensive mission. But day one and I think that authenticity is carried through really through everything we’ve done in that field. And I think they know they can just see themselves through daily life. But, you know, it’s not just important for us, but I think it’s really vital that we are that sort of service for the platform for a number of different fathers globally. And I think sometimes things I always talk about with dad and my team as well as we need to role model the sort of change that we want to see. And so whether that’s about, you know, so we were having conversations about flexible working. No. Two to three years ago properly, you know, even before Covid and everything else. And I think there’s so many things that we can be role models for. And I think that comes across within the community and a lot of the content that actually is genuinely representative of that. And, you know, we always like a lot of the clothes that we design. Well, I feel that’s what order you want to see. More of this, less of this. Well, the front and center of what we want to achieve and who we want to achieve it for.

Darren: Yeah. And obviously, you know, on the site, you have a section there for fitness and health. You know, what kind of challenges do you see in your community with dads? What kind of health and fitness challenges do they have? Because I think he’s super important, isn’t it, particularly for the new parents to pay attention to that. They often give up that to give it to their spouse and to give it to their children. And they kind of neglect themselves.

Han-son: You know, it’s such an interesting question. The one thing that I’ve noticed, particularly over the last. Two and a half years. Is that when that part of the fight was first set up, the focus was very much about physical health. And it was all about, you know, even being a little bit tongue in cheek, the things that were dad bud. But how can I get rid of the bad bud or I just agree for that most of all, because of more physical manifestations of …- But I’ve noticed that in movies, it’s definitely become more of a mental focus. Yeah. But actually, the two things work hand-in-hand. And so we’ve talked about things like mental health week, we talked about things around postpartum. We’ve published a massive piece of the self to actually actually see this depressing impression down all the different pieces of research in the world about that, whether it’s mentally, scientifically, that we kind of come full of those all into one massive guide about the science of fatherhood. And then a lot of that is also to show the change between the thought process around sort of physical health and mental health of the infant linkages between both. Yeah, I think we’re at a really interesting stage. I think a lot more to start to realize that actually there weren’t mental health matters. Yeah, actually they need to take action on that alongside their physical health. Actually, both need to work together. Yeah.

Darren: Yeah. No, I completely agree. And obviously, I’m going to be slightly biased, but I think from my experience, you know, there’s some direct correlation between your physical and mental health. And also nutrition is so, so important. We have unfortunately evolved societies where we have these Aluminite glass screens in our faces and we can just order whatever we want. But unless you are aware of things that you’re putting in your body, you know, it can have a really profound effect on mental health with a gut brain connection and, you know, inflammation and that kind of thing, which can affect our mental health. So I think, yeah, I think that’s a really important point to identify. And I think that there are some and I’ve experienced it personally, that there is an element of guilt that’s involved in this. And what I mean by that is that, you know, when you are a parent, your father, your kind of I guess your focus and your responsibility is with the family and with your children. And therefore, when you start to pay attention to your physical health, actually that’s where everyone stops. There is this kind of guilt that you shouldn’t be doing it because you should be spending time on your family. So what kind of things have you seen around that? Have you experienced that in Daddilife or what kind of things are the community saying around that?

Han-son: I think that guilt is just a huge area. It’s something we’ve written about a few times. I mean, things like guilt manifests itself from a number of different areas. I think we’ve seen lots of it protecting Covid around work life balance. Even though a number of us have been working at home, the breakdown of what we’re doing at home has left many with real guilt. You know, I think I suffered it myself in terms of trying to homeschool. My son is six years old at the age that, you know, he can just be self-sufficient. But it’s trying to manage work and home schooling and try to make sure he’s, you know, fit, healthy, happy. Yeah. Was a total nightmare. I think that even though I thought that there was a really interesting piece of research released by public education a few days ago that said just over 250000 children were actually off school last week. Yeah, because of Covid. And a lot of that, obviously, due to the fact that schools have to close class bubbles, as well as the air bubbles with certain levels of cases within their grounds. So it sort of domino effects of that. But I think even a lot of people that know talking and seeing lots of groups and conversations, I think a lot of work and parents are still sort of healing, really, from the mother’s work and home schooling.

And I say even these sort of mini interruptions, again, those absences almost like reopening some of those wounds and some of those anxieties, which, you know, I think we sort of we’re walking into this massive mental health crisis. And I think in the UK and probably the world, and it’s an area that I think we need to focus a lot more on behalf of. That is about all guilt and I think understanding guilt. I don’t see how we try to manage that guilt beyond just health. You in terms of just for the inputs into our lives that make us guilty. Health certainly being an important part of what I think is as it connected with all the things that go with our day as well. I struggle with that or even among the terror these days that actually, you know, one of the first topics of conversation is some form of guilt about something, but I wish they could be better. Was that actually being quite open about a lot? But I think the moment there isn’t necessarily a go to solution to all these simple steps is actually helping you. And a lot of it is starting with you and understanding that guilt. But I think a lot of people try to go straight to the solution, which isn’t always achievable without understanding it first.

Darren: Yeah. Yeah, I would agree. And I think I would add to that that sometimes I think that we have this perception where everything in life is perfect and it’s not. And I think that people struggle to deal with the fact that things are just not perfect. But I think that by having that understanding, that is life. Right. You know, because we all share, particularly with kids and kids in the social media, and this is like divergence, but having this curated perfect life doesn’t exist. Yeah, I think we identify that when we say, OK, you know, maybe I’m working a bit too much or maybe the kids aren’t getting the exercise that I want them to have. Is that awareness, which I think is key. The acceptance, which is quite important as well. But then, you know, the other thing is also to do something about it. You say, okay, what, tomorrow I’m going to try and do this. And it’s about habit forming, isn’t it? And, you know, I work a lot on habits. I think a lot of the way that we operate is habitual and we’re programmed like that. And it’s just gone. Ok, well, I’m going to just try and change this one habit. I’m going to try and stop work 10 minutes early so I can go out in the garden with the kids. Right. I’m just just having that awareness, I think is really important. And you mentioned there earlier about being the example, you know, and I think that’s really, really important. You know, kids don’t learn by you telling them what to do. They learn by setting an example. And if you want them to be you or if you want them to be active, you have to be active yourself because you now want to be involved with dad or mom. If you’re running around a field, if you plan a bit as well. I know that from experience with my kids. So I think, you know, around, you know, dads and kids are healthy. What kind of things do you see in the Daddilife community around them?

Han-son: Although I think it is something that we did the song a lot on not actually being totally honest that sort of compared to earlier. Absolutely. I think the things that we feel about social media especially, I would say I like that point two percent of the day, that just looks perfect for everyone else. But actually, it was not the and we had the opportunity a couple of years ago to present the conference in the month of actually a big epiphany personally for me from that was I talk so much about the sense of that being it’s not perfect, but it’s just far from perfect. Yeah, but actually what you do is what you do. That’s about as perfect as it can be, understanding what perfection is like in your life. It is so, so true. And I think if more parents realize that immediately there would be lessons, that they would solve everything. But I think it is the bedrock of so much guilt and so much anxiety. This comparison in your head, what it is you think you should be. This is actually what is now. But to come out to your question, a fitness activity and something that we’ve always really tried to push is the sort of the unique bond, the physical. You think dad bonds. But we try to stay. This is one of my favorite pieces of butterflies, actually, about how that’s played differently. I believe that on the whole, they look more rough and tumble, but actually the kids’ actual development is instant enough. A lot of fun. How beneficial is it understanding the physical limits of what’s right and wrong, understanding where they can push harder, where they shouldn’t be pushing a bit harder and just as good as well? I think one thing that we’ve always been killed is supporting those sorts of activities that we really had the pleasure of working with brands, that it’s a sport that so remember one of the one of our first ever physical fitness, they reached out because they found that their own research that actually about on average is something like 90 percent of kids under the age of 11 was spending about 50 plus hours in front of a screen each and only about five hours playing outdoors.

And if you think about, you know, when you and I with the growing up, it was a total reverse yet. And there’s so many reasons around that. I think, you know, perceptions of how safe the streets are these days, access to local facilities, that there’s a lot, but there is a lot that we can do. So we asked him about his favorite play moments. And it’s simple purpose was just to celebrate and something like that, who just playing a bit more with the kids, especially outdoors. And we had a way of the way that does the right again show their pictures, just say what they would do. Just be really proud to be establishing that. That bothered us. Legal’s especially those that about the campaign that they got involved as well. I think it goes back to what you said about the role model. I mean, sometimes you put something out there and actually it’s amazing how many other people are doing it or if they could just have a little trigger to maybe form that habit for themselves.

Darren: Yeah. Yeah. And I think what you mentioned there about playing the science on that is very clear. You know, for adults to get back to playing is profound for your own mental health perspective. But equally, to show the children that it’s all right to be stupid is or right to be a clown. You know, we have lost this. We’ve taken you know, obviously these last 18 months have been quite tough for everybody. But, you know, even before that, we have lost the Zardoz, the ability to play, to move. And in and of itself is exercise. Right. The ability to roll around on the floor with the kids in the park and muck about and be stupid and clown. So your stress relief perspective, your mental health perspective, movement, you know, moving all of your joints in different ways you’re not normally doing, you know, and it’s so, so important. And there is a lot of science around adults in play in the fact that we need to do more of it.

Han-son: The first thing that I love the most is one play like we play like all the time. Yeah. But like mentally and physically. But there are things we wrestle like we wrestle like crazy. Yeah. And, you know, sometimes you get to be harder to wrestle these days and say, you know, sometimes do all sorts of moves, but also it helps. He knows that way too far. Yeah, I love it when it’s a little harder, but it’s just great. It’s sort of like that fun or that thing that you could do. Just do it, you know? But some of the best friends we have and it’s great.

Darren: Yeah, I agree. I think. And what better place to learn than boundaries in the home, right. Because when they go out and they’re at school with their friends or in social settings, they never know where these boundaries are. Right. They’ve done that with dad and they know when to push it and why. No, not when to push it. And I think, again, that’s another element of learning. We also focused on academia and academic learning when there is so much other learning that is equally important in my opinion. So, yeah, I think that’s yeah, I think that’s really cool. So what would you say are the key issues that you see around dads and wellness? What would you say the key key topics discussed is?

Han-son: I think as I was saying before, you know, we’ve had the privilege of every year that I’ve been running. Every year we focus the different research topic on a different century of the. So the first year was all about that at home. It was all about how we seem to look at the world. And I see that’s definitely one wellness that I think still needs to be addressed politically. Culturally, we’re still in this place with dads often expect to just be at work. Yeah. And I think until we can change that culturally, we’re not going to unleash that big a real equality at home. You know, I think that the work is actually as big a part of actually achieving real gender equality or wellness. And wellness is a huge part of that. I think moving beyond that, what was fun too also there are wellness tensions within different age groups, if you like, also different life stages of fatherhood. I think, as you said, you know, you probably really well an audience, both who are probably quite established, if you like, in terms of their life would be career wise, but want to be better, fitter, healthier, have that self-consciousness. I guess there are other dads who maybe haven’t reached that level yet. Maybe younger. That’s them, too. This is just as important for I think, as I say, even though older adults who want to be more involved, you know, physically getting older, how we look at the wellness agenda for them is absolutely crucial as well.

Darren: Yeah, I think what came to mind there is I have a lot of grandads contacts to work with us because they recognize, you know, they then have the time and they recognize they want to be a grandparent to their children and perhaps they want to re-address the balance from when they had their children. Right. So I think that’s an interesting topic. Maybe a grand daddy life. You know, you never know for the future. But now it’s been super interesting talking to you today. And I think the resource that you provide is so, so valuable. So I really commend you for doing that. But to summarize today, what would you say are the kind of top five tips you would give to dads who are struggling a little bit with their mental health right now?

Han-son: Yeah, I think five is the first one that definitely springs to mind. It’s okay to talk. Yeah, open. I would say it’s not really OK, but it’s vital whether that’s your partner, your parents, your family, your friends, is that you feel you can confide in. Talk to them. And I know that it’s easier said than done, because when we talk, even if I talk to them, there’s a big barrier there. Terms of what if they think, you know, just causing it or what if I’m just adding more people to play? Well, actually, my wife was giving birth. Doesn’t have a right to feel this way. Yes, you do. Yeah, 100 percent. Yes, you do. And actually, for the successful relationships we’ve seen, the one for actually, you know, that is talking to a partner, especially being super open about it. The vast majority of partners have been just as understanding that actually that other instincts that they’re going through, I don’t see it’s made for stronger, better relationships. Fundamentally, I think the first thing is it’s okay to talk about these thoughts at all. Yeah, I think secondly as well, be aware, once you’ve talked, I guess, of what it is, that’s a real trigger, because some of these things are personal to us. You know, some of these things might actually be things that we’ve held in our heads for years. So I came to that yesterday out of love for the book. And the dad was talking about actually how a lot of the pressure was about him trying to compete with how good his dad was with him as a lover.

So, you know, it’s like if I’m not as good at that, would that be a failure? And that was really eating him up inside. They said that he wanted to be that since to fix and he was about thirty six. So a thirty years of lying there waiting to just sort of come out understanding the real trick is important. I think the third thing is a film from you actually, which is what you talk about once you understand it, how can you create a solution about that? And then this is little before, not just the solution, but how does it become a habit? Yeah, this is great. The habit is unbeatable. Yeah. It was just hoping that that might be a really small thing to start with about these problems. Reflect for you what it is, you know, maybe what with that and figure out what that is. Yeah, I was just the final one. this is for me, the one that loops it all together is to realize that you are enough. Yes. And I think when you realize that you are enough. What that means to your presence in the moment. What that means for everyone around you is so powerful. And I think if more people realize that and really be happy with that, we’ll be happier. And if we’re happy, all kids will be happier. If our kids are happier, they will grow up happier, too.

Darren: Yeah, absolutely. I love that. I love that last one, because it is, you know, from a lot of the guys I’ve heard, that sounds a bit woo woo, right? Yeah. Yeah. But when you really understand that and it kind of comes back to a little bit that we were talking about earlier around life’s not perfect and nobody’s perfect and no life, no one’s life is perfect. Right. And when you get and understand that irrespective of where you are on the social scale. Right. And you are just enough, that’s it. And you can be so more present in your life and enjoy life. And this might sound a bit weird, but enjoy the ups and the downs, enjoy the downs. They are there to teach us a lesson, take that lesson and learn from it. You know, it doesn’t have to define you, you know. So. Yeah, and the habitual side of things. Yeah. My advice on that is just change one thing, change one thing. It Takes 66 days to form a habit. If you try to use 12. Things you will fail. We’re not that way psychologically, just do not work. You can’t be in when I know one of these is superhuman to just change one thing. But yeah. No, it’s been fantastic talking to you today, and I really, really appreciate your time. I mean, like I said, it’s a great resource. So for people that haven’t come across, Daddilife, What are your social handle’s website and everything else.

Han-son: Yeah. So the website is www.daddilife.com  And then we are @daddilife on most of those, which I know is the Facebook Instagram. You’ll find a few more private groups. See Facebook as well. So connected to the page. The only one that we are not at all for is Twitter. We there someone else. I think in Korea or China with daily life well within it, I have become a social network. So for the meantime, we are a life study. So, yeah, they connect with us. And I think, you know, as I said before, you know, if anyone is interested in you, that’s the reason your followers are interested in that book. So we were working on with a few partners, a few organizations and contributions from the Royal College of Midwives as well. So it should be a pretty good resource. But it’s very popular when it’s out. So just give me a shout when at daddilife.com

Darren: Perfect. Han-son, thanks very much for joining us today, and I look forward to speaking to you again in the future.

Han-son: Thanks, Daryn. This is just one quick thing, if I can. When you talk about Habit-Forming, I remember that it was still one of the memories in my weird head that my mom and I as well, starting up. It was just my mom growing up. And she told me something about, you know, always keeping my school trousers pristine. And I just thought of this terrible habit of taking off my school trousers and stuff. And then one day she’s like just folded mostly like this. And just do this for 10 seconds. And honestly, ever since then, I’m now like. The old habits like OCD when it comes to light trousers or jeans, yeah, I’ve got to have them at the gym and I’ve got to fold them in that way. But that is largely my age. But it’s still something I do to this day, and it’s just 10 seconds. But, you know, I’ve done a lot, of course, nothing here. If I can keep my trousers, you can do anything but, you know, habits a – of the form that you think.

Darren: Yeah. No, I don’t get that. And I think. Yeah, yeah. Change it. And you know, forming a habit is just understanding. It’s a process and understanding. And you just because you decided to form that habit, it’s not going to happen instantly. Nothing in life happens instantly, despite what Amazon might deliver to us in twenty four hours. Yeah, it’s understanding that really. And I think when you can do that and you harness that and you implement it, life can be profound. So. Yeah. So, yeah. Thanks very much for that. That last little bit of habit tip. And like I said, I really appreciate you coming on the show today and I look forward to speaking to you in the future.

Han-son: Thanks. I really appreciate you having me on.

Darren: Thanks for listening to the Fitter Healthier Dad Podcast. If you enjoyed today’s episode, please hit subscribe. And I would really appreciate it if you could leave a review on iTunes. All the things mentioned in the episode will be in the show notes on a full transcription is over at fitterhealthierdad.com