Immune System Warfare: 8 Science-Backed Strategies to Stay Healthy This Season

Hardest Job on Earth: A Missing Link for Moms?

When you think of Creatine, you probably picture "gym rats" and heavy lifters. But what if this well-researched supplement is actually the secret weapon for pregnancy, pre-conception, and postpartum recovery? In this episode of The Practical Edge, Dylan England strips away the stigma and explains why Creatine is like an "external battery pack" for moms. From protecting a baby’s developing brain to fighting the dreaded "postpartum fog," we’re looking at how a simple scoop a day can help you handle the 24/7 energy demands of growing and raising a human. Growing a human is like running a massive, 24/7 app in the background of your phone. It drains your battery fast. Creatine helps your cells keep up with that energy demand so you don’t hit 0% by noon. * Fertility Fuel: Your reproductive system requires immense energy to function optimally, especially for those on plant-based diets. * The Safety Net: During birth, if oxygen levels dip or stress levels rise, stored creatine acts as a "health insurance policy" for the baby’s brain, heart, and kidneys. * Mood & Fog: Your brain uses 20% of your body's energy. Postpartum, creatine fuels the brain's ability to regulate emotions and clear the "mental fog." * For the Baby: Since breast milk is naturally low in creatine, building up stores during pregnancy gives your baby a head start. If you’re ready to start, here is the practical protocol: 1. The Type: Stick to Creatine Monohydrate. It’s the most tested, safest, and cheapest version. 2. The "Loading" Week: Take 15–20 grams daily for the first 5–7 days to fill your "battery." 3. Maintenance: Switch to 3–5 grams (one small scoop) daily to stay topped off. 4. The Pro-Tip: Always look for the NSF Certified seal to ensure purity and safety. If you prefer the grocery store over the supplement aisle: * Best Sources: Beef, Salmon, and White Fish. * For Vegans: While plants don't contain creatine, eating seeds, nuts, and beans provides the "ingredients" your body needs to make its own—though supplementation is often more effective for reaching optimal levels. The "Talk to Your Doc" Moment: > Always consult your physician before starting a new supplement. Note: Creatine may show up as higher "creatinine" levels in urine tests. This is a normal side effect of the supplement, not a sign of kidney issues—just be sure to let your doctor know you are taking it! Resources Mentioned: Check out the "Coaching" section at EnglandCoaching.com for more health resources and downloadable programs. * NSF Supplement certificate: https://www.nsf.org/knowledge-library/importance-nsf-ansi-173-certification-dietary-supplement-products

Immune System Warfare: 8 Science-Backed Strategies to Stay Healthy This Season

🛡️ Immune System Warfare: 8 Science-Backed Strategies to Stay Healthy This Season Episode Type: Solo | Health Host: Dylan EnglandWebsite: ⁠Englandcoaching.com [http://Englandcoaching.com] Self-Empowerment Program designed to help you overcome setbacks and mental barriers. This program creates transformation through a: Want to be one of the first to get this entire program FREE before it officially launches? Get on the list now!https://englandcoaching.kit.com/ba6986dcc1 [https://englandcoaching.kit.com/ba6986dcc1?fbclid=IwZXh0bgNhZW0CMTAAYnJpZBExSE5sSTFLOGg1RnhNdW41aXNydGMGYXBwX2lkEDIyMjAzOTE3ODgyMDA4OTIAAR4duBbOKCvvK0dsBtzafJMgXO12RRUpCH4eigRy97OB3bCAeXJOIMNCGtTHtQ_aem_5MZ9iLE9jd0N1hmlIEblCQ] Cold and flu season can feel like a losing battle, especially when illness keeps striking your household. After navigating a scary illness with his infant daughter and seeing his wife constantly sick, host Dylan England dives into the evidence-supported strategies he uses to maintain his health while those around him struggle. It’s time to stop leaving your health up to chance! In this episode, Dylan shares 8 scientifically-backed strategies to give your immune system the essential tools it needs to fight off illness, from fueling your body correctly to mastering your sleep. We also take a deep dive into the most underrated pillar of health: Sleep—and how even just one bad night can impair your immune system for an entire week. In This Episode You'll Learn: * The importance of moderate exercise and its anti-inflammatory effects. * The critical role of protein and polyphenols in fueling immune function (and the minimum protein goal you should hit). * Why 7-9 hours of quality sleep is non-negotiable for immune defense (and how it impacts your hormones and brain health). * The simple but effective daily habits, like hydration and good hygiene, that serve as your first line of defense. * Dylan's personal strategies for boosting immunity, including his supplement regimen and what he does when he feels a cold coming on. Don't wait until you're sick to appreciate your health. Tune in and start building your body's resistance today! The experience of having a sick infant daughter out of state highlighted the stress and importance of proactive health. Don't wait until illness strikes to prioritize your immune system. 1. Exercise Moderately for Immune Support: * Why it Works: Boosts the body’s defense system, has anti-inflammatory effects, and helps regulate the immune response. * Action: Aim for regular, moderate-intensity activities (walking, cycling, strength training). 2. Fuel Your Body with Nutrient-Dense Foods: * Carbohydrates & Polyphenols: Support immune function. Seek out polyphenols in foods like berries, green tea, and dark chocolate. * Protein is Crucial: Malnutrition leads to immunosuppression. Aim for at least 0.7g per KG bodyweight for optimal support. 3. Prioritize Sleep: * Aim for 7-9 hours of quality sleep per night. Lack of sleep impairs your immune response, making you susceptible to illness. 4. Limit Alcohol Consumption: * Alcohol disrupts the balance of healthy gut bacteria and impairs your body's ability to fight off illness. 5. Stay Hydrated: * Hydration supports every body system, including immune function. * Goal: Drink at least 12-16 cups of water per day. 6. Take a Multivitamin: * Look for essential immune nutrients like Vitamins A, C, D, E, Selenium, and Zinc. 7. Manage Stress: * Chronic stress weakens the immune response. Use exercise, nutrition, and sleep as natural stress managers. * Bonus: Incorporate stress-relieving activities (meditation, yoga, deep breathing). 8. Practice Good Hygiene: * The simplest and most effective defense: Wash your hands regularly (especially before eating and after using the bathroom). * Website: ⁠Englandcoaching.com⁠ [http://Englandcoaching.com] * Subscribe: Never miss an episode of The Practical Edge Podcast. * Action: Take that single, small, non-negotiable action today—don’t wait for the perfect week. Self-Empowerment Program designed to help you overcome setbacks and mental barriers. This program creates transformation through a:Mindset ShiftPhysical ShiftSelf Check-inWant to be one of the first to get this entire program FREE before it officially launches? Get on the list now!https://englandcoaching.kit.com/ba6986dcc1 [https://englandcoaching.kit.com/ba6986dcc1?fbclid=IwZXh0bgNhZW0CMTAAYnJpZBExSE5sSTFLOGg1RnhNdW41aXNydGMGYXBwX2lkEDIyMjAzOTE3ODgyMDA4OTIAAR4duBbOKCvvK0dsBtzafJMgXO12RRUpCH4eigRy97OB3bCAeXJOIMNCGtTHtQ_aem_5MZ9iLE9jd0N1hmlIEblCQ]

Surviving Chaos: A 3 Step Plan for Success

From Overwhelm to 1%: Building a Resilient Routine In 10 Minutes Episode Type: Solo | Health | Focus | Resilient Planning Host: Dylan EnglandWebsite: Englandcoaching.com [http://Englandcoaching.com] Self-Empowerment Program designed to help you overcome setbacks and mental barriers. This program creates transformation through a:Mindset ShiftPhysical ShiftSelf Check-inWant to be one of the first to get this entire program FREE before it officially launches? Get on the list now!https://englandcoaching.kit.com/ba6986dcc1 [https://englandcoaching.kit.com/ba6986dcc1?fbclid=IwZXh0bgNhZW0CMTAAYnJpZBExSE5sSTFLOGg1RnhNdW41aXNydGMGYXBwX2lkEDIyMjAzOTE3ODgyMDA4OTIAAR4duBbOKCvvK0dsBtzafJMgXO12RRUpCH4eigRy97OB3bCAeXJOIMNCGtTHtQ_aem_5MZ9iLE9jd0N1hmlIEblCQ] Are you constantly battling chaos, only to see your best-laid plans crumble when life gets messy? In this episode, Dylan England tackles the single biggest issue facing high-achieving clients: the feeling of being stuck in a rigid, all-or-nothing cycle. The core issue isn't a lack of commitment; it's a plan that lacks resilience. Dylan shares the framework for creating a routine that survives the chaos, focusing on three powerful shifts that allow you to manage a demanding job, family needs, and unexpected crises without sacrificing your health or goals. We swap the pursuit of perfection for the power of the minimum effective dose. * How setting rigid, hour-long goals sets you up for failure when unexpected events derail your day (e.g., family crises, work demands, or even basic home maintenance). * The difference between a plan that works during a perfect week versus a resilient structure that works during chaotic ones. * Why the focus should be on consistency first, before intensity. * The power of the 10-Minute Non-Negotiable: Committing to a daily action so small it's impossible to fail (e.g., 10 minutes of movement). * The strategy for anchoring health goals, even during messy times, by focusing on intentional nutrition wins like ensuring a high-protein source at every meal. * Why constant exhaustion and struggling with sleep put your brain and body into a chronic deficit. * Why reaching for caffeine or your phone first thing in the morning compounds the problem of brain fog and divided attention. * The simple, intentional habit of Water First: How intentional hydration instantly boosts focus, supports digestion, and builds positive momentum before the day's chaos begins. * The trap of the all-or-nothing mindset in self-improvement (believing that one missed step erases all progress). * The importance of recognizing that progress is non-linear and more like a roller coaster. * How focusing on getting 1% better today than you were yesterday allows simple, repetitive tasks to compound into massive long-term success. * Downsize the Action: Implement a Ten-Minute Non-Negotiable movement minimum and protein focus. * Anchor Your Morning: Start your day with Water First for instant focus and energy. * Embrace the 1% Rule: Prioritize consistency over intensity, knowing that small, simple wins compound. * Website: Englandcoaching.com [http://Englandcoaching.com] * Subscribe: Never miss an episode of The Practical Edge Podcast. * Action: Take that single, small, non-negotiable action today—don’t wait for the perfect week. #GoalSetting #PersonalDevelopment #MindsetCoach #LifeDesign #FocusAndClarity #ProductivityTips #HealthAndFitnessCoach #DylanEngland #ThePracticalEdgePodcast #ResilientRoutine

Part 2: The Mental Toolkit for Optimal Self-Improvement

The Mental Toolkit for Optimal Self-Improvement (Part 2) Host Dylan England is back to deliver Part 2 of his essential habits, focusing on the mental and internal work required for continuous growth. Dylan kicks off the episode with the powerful Parable of the Stonecutter to illustrate that breakthrough results aren't from the last effort, but the invisible, compounding momentum built from consistent habits. This week's focus is on the Mental Toolkit: 5 habits centered on mindset, introspection, and adaptability that turn consistent action into effortless success. Learn why you need to be the CEO of your own life, how to use the 80/20 rule to stop being busy and start being effective, and the most crucial habit of all: flexibility. This segment covers the final 5 habits, designed to sharpen your mind and build a resilient approach to life. For a complete framework, here are all 10 habits for optimal self-improvement: Part 1: The Foundation of Action 1. Move Daily 2. Eliminate Phone Distractions 3. Get Organized and Create a Clean Space 4. Meal Prep and Choose Nutrition 5. Plan the Week in Advance Part 2: The Mental Toolkit 6. Life-Long Learning 7. Check In with Yourself / Audit 8. Get Clear on Priorities 9. Silence to Think 10. Be Flexible in Everything You Do Which of these 10 habits is the most challenging for you, and what’s your one key takeaway from this two-part series? Episode SummaryPart 2: The Mental Toolkit for Optimal Self-Improvement HabitFocusKey Insight 6. Life-Long LearningStagnation is the enemy of self-improvement.Learning keeps you relevant, sharp, and curious. The capacity to grow is tied to the capacity to learn new things. This can be formal or informal (books, podcasts, certifications). 7. Check In with Yourself / AuditBe the CEO of your own life—you can't fix what you don't measure.This practice requires humility, courage, and self-compassion. Statistically, over 75% of us are terrible at self-assessment, making this discomfort essential for growth and taking ownership of your story. 8. Get Clear on PrioritiesThe difference between being busy and being effective.Knowing your top 3 goals drives all decisions and allows you to strategically say 'no' to protect your time. Focus on the Pareto Principle (80/20 Rule): 20% of your effort yields 80% of your results. 9. Silence to Think: Dedicated, unstructured time for deep thought and reflection.Great ideas and deep solutions happen when you give your mind space to wander. Even 5 minutes of silence (no phone, no music) can provide invaluable mental clarity and creative problem-solving time. Crucial: Write these thoughts down! 10. Be Flexible in Everything You DoThe most important habit: Build a resilient and adaptable system.Plan for imperfection and commit to never missing two days in a row. Flexibility ensures your high execution system doesn't break at the first obstacle. Be proactive with your plan, not reactive to setbacks.

Part 1: The Mental Toolkit for Optimal Self-Improvement

5 Habits for Optimal Self-Improvement (Part 1) Tired of the all-or-nothing approach that leaves you burnt out? Host Dylan England is here to strip down the old and help you rebuild a better you with clarity, courage, and practical strategies. In this episode, Dylan digs into Part 1 of his essential habits, sharing a compelling story about two gardeners, Alex and Robert, that perfectly illustrates the power of small, consistent effort over grueling, infrequent marathons. Learn why daily habits beat 'all or nothing' every single time, and discover the first five strategies you can start implementing this week to stop settling and start evolving. Dylan breaks down the first 5 of 10 essential habits for improving your life, focusing on consistency over intensity: 1. Move Daily (Non-Negotiable): * It doesn't have to be extreme—10 minutes of walking, biking, or pickleball beats zero minutes. * Consistency builds momentum, leading to increased energy, clarity, and satisfaction. * The benefits: improved focus, reduced pain, and opportunities for community if you join a facility. 2. No Phone or Distraction Window: * Constant scrolling triggers dopamine, exhausting the neurotransmitters that motivate you to take real action. * Doom scrolling kills critical thinking and rewires your brain for instant gratification and a shorter attention span. * Cortisol release from constant alerts causes stress, anxiety, and mental/physical fatigue. 3. Get Organized and Clean Space: * Eliminate visual stress and triggers that ruin your ability to perform deep work. * A simplified, dedicated space (like a desk for work and a separate gym area) makes execution easier and provides mental clarity. (Beware of "productive procrastination" from over-cleaning!) 4. Meal Prep and Choose Nutrition: * Prepping meals saves time and prevents decision fatigue and unnecessary daily stress. * Having a plan prevents impulsive, emotional food choices that often lead to lethargy and an unhealthy spiral. 5. Plan the Week in Advance: * “Plan your day or someone will plan it for you.” A lack of progress is often a priority issue, not a time issue. * Planning is like sharpening your axe—it allows you to be proactive, set yourself up for success, and feel accomplished at the end of the day. * Bonus: Pre-planning also ensures you schedule in your downtime and fun time! Ready to take the plunge and implement these habits? Here’s where you can find Dylan's support: * Free Workout Plan: Get your movement momentum started! Find it in the "Coaching" section under "Downloadable Programs" on the website. * Intentions Journal: Download and print this journal to help you define what’s most important and what you need to do next to feel accomplished. * Revamp Community: For those who want more structured guidance and a community to join, check out the Revamp program. * Find all these resources at: EnglandCoaching.com [http://EnglandCoaching.com] Dylan wants to know: Which of these 5 habits are you willing to start implementing this week? Don't miss Part 2! Tune in next week as Dylan continues the list, focusing on how to gain clarity and efficiency in your self-improvement journey.