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Brother2Brother University Newsletter

Chris and Brett Boettcher

Two brothers who left the traditional healthcare system to help men become healthier dads. Join 9000+ other subscribers for actionable health tips delivered to your inbox every Tuesday and Friday.

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Overcoming High Blood Pressure (Part 1)

Overcoming High Blood Pressure (VIP) Good morning, guys and Happy Friday! Another week coming to a close. We haven’t done an in-depth series for awhile so I’m excited to dive in today. The topic has never been more important.High blood pressure, or hypertension is called “the silent killer.” But the effects are screaming right in our faces.Anybody, anywhere can have high blood pressure, even those at a healthy body composition or high level athletes.Unfortunately, I know this first hand. When...

1 day ago • 2 min read

7 "Less than Optimal" Grocery Staples Good afternoon y'all! The grocery store can be a tricky place to navigate. And the information out there constantly conflicts itself. You could come up with a reason to avoid every single food source.Avocado? Too many calories. Grass fed steak? Still red meat. Sourdough bread? Carbs are bad. Nothing is perfect and everyone has a reason to justify what they eat or don’t eat.We pride ourselves on majoring in the majors when it comes to health. Sure, there...

4 days ago • 3 min read

Climbing Out Of Bad Habits Rewind to 2020 with me. We’re months into Covid and life is chaos. Restaurants and gyms are closed. I’ve buried my head in work for the last 6 months.Nobody wanted to send their family members to a nursing home due to infection breakout risk, so more people than ever were being discharged home from the hospital with home health instead.As a home health physical therapist, my schedule is packed. Not many people want to work in the home health setting. Understandably...

9 days ago • 5 min read

The Checklist To Build More Muscle:Building muscle is the cheat code to a healthier life. More strength is correlated with a longer lifespan. The more muscle you build now, the more muscle you can have and maintain in years to come.This means less risk of falls, chronic disease and mortality. And on top of that, it makes life more enjoyable. Your clothes fit better, you have more energy and you burn more calories at rest. This means you can eat more and still have less body fat. Even if you...

12 days ago • 4 min read

How To Sustainably Lose 34 Lbs As A Busy Dad Many of you know our story. For those who don’t, I’ll be recapping the early steps we took in the weeks ahead to assist you on your own journey. But today, I want to talk about Jason. Because it’s one thing for Chris and myself to get results with the systems we have in place. It’s our system. Of course it should work for us. What’s more important is that it works for others. Jason lost 34 lbs as of this week and here's how you can too.Meet Jason:...

16 days ago • 6 min read

METABOLIC SYNDROMELast week we touched on common markers of metabolic health and what to look for in your own blood work. For a quick review, high risk factors are:1) Central obesity - defined as a waist measurement > 40 inches (>35 for women)2) Impaired glucose control - defined as a fasting glucose >100mg/dL or a hemoglobin A1c >5.63) Hypertension - Blood pressure >130/85 (120/80 is considered normal)4) Dyslipidemia - triglycerides >150mg/dL5) Dyslipidemia - HDL <40 for men and 50 for...

19 days ago • 3 min read

Homemade Pizza Recipe = Fat Loss There are a few reasons that most people fail to reach their fitness goals. But the biggest one BY FAR is picking an unsustainable approach.75 Hard, Whole 30, or strict keto and expecting to be in the gym 6-7 days per week sounds good until you do it for a few weeks and realize that as motivation fades, it’s not going to work forever. Sure you COULD make it work. But where is that time coming from? I’m not going to take time away from my family so that I can...

26 days ago • 2 min read

Eat This, Not That Living a healthy lifestyle doesn’t have to mean upending your life. Sometimes it’s as simple as making small substitutions to better options and letting the power of compounding take effect. Saving 100 calories here or there while getting additional protein without feeling like you are sacrificing anything is how you put your health on autopilot.Here’s a list of 15 examples (or 35 for VIPs) where you can upgrade your nutrition with simple substitutions. Oranges, Not Orange...

about 1 month ago • 4 min read

5 Methods To Assess VO2 Max at Home (VIP) Last week we discussed how a strong VO2 max is highly correlated with less disease and a longer lifespan. But most people don’t have any idea what their VO2 max is. And while some watches or fitness gadgets try to estimate it for you, there is often significant error.While knowing exactly what your VO2 max is isn’t necessary, it can be a useful datapoint to track. Here are 5 different tests involving different modes of exercise and equipment that you...

about 2 months ago • 4 min read

VO2 Max And Longevity Happy Tuesday! Last week we discussed how an increase in activity and fitness meant a decreased risk of chronic disease including the leading cause of death, cardiovascular disease.Much of this can be contributed to changes in our VO2 max.What is VO2 max?VO2 is the maximal volume of oxygen that your body can take up and utilize during peak intensity exercise.When you exercise you breathe oxygen into your lungs where it diffuses across capillaries and eventually flows to...

about 2 months ago • 4 min read
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