epidemic of loneliness

and
volunteering at dnd in a castle
https://www.dndinacastle.com/

561 Township Road 3352
Loudonville, Ohio 44842

https://landollsmohicancastle.com/

Fitness Food Finances
Loneliness and DnD in a Castle
Summary:• D&D in a Castle: A Unique Volunteering Experience: Andy McCann volunteered at a Dungeons & Dragons event held in a castle in Loudonville, Ohio, working with a young staff and gaining insights into team dynamics, creativity, and connection.
• The Epidemic of Loneliness: Research suggests a lack of meaningful social connections can be as harmful as smoking 15 cigarettes a day, with technology potentially reducing social interactions by up to 70% compared to two decades ago.
• Building Connections Through Shared Interests: Andy emphasizes the importance of finding and joining groups with overlapping interests, such as mountain biking, D&D, or gym activities, as a way to combat loneliness and form meaningful relationships.
• Men's Social Challenges: The podcast highlights the difficulty men face in forming and maintaining friendships, with a stark statistic that only half of men make it past 72 years old, underscoring the need for intentional social connection.
• Five Principles of Holistic Well-being: Andy outlines five key areas for a healthy life: how you eat, sleep, move, think, and connect, with special emphasis on the often-overlooked aspects of mental and social health.
• Emotional Intelligence and Workplace Dynamics: The podcast explores generational differences in recognizing and addressing emotional needs, with younger staff showing more awareness and sensitivity to emotional contexts.
• Personal Growth and Self-Reflection: Andy discusses the importance of continuous personal development, acknowledging that the person we think we are may not align with reality, and the need to remain open to change and improvement.

https://www.bloodsugarchef.com/

https://www.drinkeatlearn.com/

https://www.instagram.com/drinkeatlearn/

https://www.crossfitgarage.com/free

Ken Daniels – Certified Sommelier, Chef Instructor, Beverage & Hospitality Consultant

Ken Daniels is a Certified Sommelier, Executive Chef Instructor, and award-winning mixologist with over 20 years of leadership in the food and beverage industry. He is the Owner of Advanced Hospitality Consulting Group, where he helps restaurants,
caterers, and hospitality brands design smarter systems, build stronger teams, and create unforgettable guest experiences.

Ken’s career spans from small “Mom & Pop diners” to corporate fine dining, large-scale event & festival catering, food & beverage consulting, and event crisis/operational recovery.

He holds a Certificate of Culinary Arts from NCSD and an Executive Certificate in Brew Science from the World Brewing Academy. He is also a Cigar & Cannabis Sommelier, and an apprentice cheese Affineur. His past roles also include Whisky Associate
Ambassador for Glenfiddich and a former National Champion Mixologist in cocktail design for Absolut Elyx. In 2021, Ken also built one of the largest national single-barrel spirits procurement programs of whiskey, Bourbon, rum, tequila, and gin.

As a writer, Ken’s work has appeared in The SOMM Journal, The Tasting Panel, and Campestre Wine Magazine, blending technical expertise with a storyteller’s edge. He has spoken at events for Google, Hyundai Korea, the California Craft Brewers
Association, and the Special Events Convention, always focused on bringing practical knowledge to real-world hospitality challenges.

In addition to consulting, Ken is the founder of BloodSugarChef.com — a site dedicated to unapologetically bold, low-carb cooking for real life — and DrinkEatLearn.com, an educational platform exploring food and beverage history, technique, and storytelling.

https://www.thesurvivalpodcast.com/about-tspc/meet-the-expert-council

🔥 In this episode of Drop Dead Years, Andy McCann interviews Ken Daniels — Certified Sommelier, Executive Chef Instructor, and founder of BloodSugarChef.com — to explore the intersection of flavor, fitness, and food freedom.

Ken shares his 20+ year journey through the hospitality industry, from Michelin-style restaurants and large-scale event catering to launching AI-enhanced spirits consulting and building one of the largest national single-barrel spirits procurement programs. But behind the culinary success lies a powerful personal health transformation, sparked by burnout and fueled by bold, low-carb cooking.

This episode dives into:

• 🧠 How Ken reinvented his health using low-carb, high-flavor meals
• 🥩 The philosophy behind Blood Sugar Chef and unapologetic real-life eating
• 🍷 His experience as a cigar & cannabis sommelier, mixologist, and beverage historian
• 🍽️ Tips for sustainable eating in a high-stress industry
• 🧂 How to balance flavor, nutrition, and personal boundaries in the kitchen
• 🤖 Using storytelling, systems, and even AI to uplevel food & beverage brands

Whether you’re a foodie, CrossFitter, carnivore curious, or just love a good story about personal reinvention, this one’s packed with wisdom, flavor, and real-life takeaways.

👉 Subscribe now, share with your health-minded friends, and check out more at www.bloodsugarchef.com and DrinkEatLearn.com.

🎙️ Hosted by Andy McCann — fitness coach, health mentor, and founder of Garage Fitness Online.

#BloodSugarChe

Welcome to Episode 3 of the Five Pillars of Health and Longevity series! In this episode, Andy McCann—CrossFit coach, carnivore dad, and self-reliance advocate—dives into the critical but often neglected topic of sleep and recovery.

Think you're just "resting" when you sleep? Think again. Sleep is your body’s rebuild mode, and without it, no amount of working out, eating clean, or biohacking will save you. Andy unpacks the science and real-life habits behind better sleep, deeper recovery, and how this pillar can literally extend your life.

🛏️ What we cover:
• Why sleep is your #1 recovery tool
• How to build a nighttime routine that actually works
• Tracking vs. optimizing: the WHOOP/Oura Ring discussion
• CrossFit recovery protocols: from cold plunges to zone 2
• Tips for men over 40 to improve hormonal recovery
• The danger of “grind culture” and burning out your mitochondria
• Why rest days are not lazy—they’re strategic longevity

Whether you're a high-performer, homesteader, or weekend warrior, this episode gives you practical ways to sleep smarter, recover faster, and stop spinning your wheels.

💪 Bonus: Hear Andy’s personal recovery rhythm, including why he walks every morning, avoids screen time at night, and how his carnivore lifestyle affects deep sleep.

👉 Subscribe to follow the entire Five Pillars series. New episodes on Eat, Move, Think, and Connect coming soon.

Tags (for YouTube):
#SleepOptimization #RecoveryTips #Longevity #MensHealth #CrossFitRecovery #Biohacking #SleepBetter #DeepSleep #RecoveryForAthletes #HealthyHabits #Over40Fitness #SelfReliance #CarnivoreCoach

Sleep as the Foundation of Recovery: Sleep is critical for overall health, with studies showing that sleep deprivation can lead to pre-diabetic symptoms and increased heart attack risks. Getting consistent, quality sleep (around 8 hours) is essential for proper recovery and bodily function.
• Personal Sleep Routine: The host follows a strict sleep schedule, typically going to bed by 9:30 PM and waking naturally between 5:30-6:00 AM. He recommends a reset method of staying up until midnight, waking at 5 AM, and gradually adjusting to a consistent sleep pattern.
• Recovery Techniques: Proper recovery involves more than just sleep. The host recommends foam rolling, stretching, and active recovery techniques. His personal routine includes rolling glutes, lower back, quads, IT band, and calves to prevent and address muscle soreness and potential injuries.
• Understanding Body Signals: Recognizing your body's recovery needs is crucial. Signs of poor recovery include falling asleep at red lights, feeling wiped out after exercise, and persistent muscle soreness. The key is to be proactive about recovery, not reactive.
• Individualized Recovery Approach: Recovery is highly personal and should be tailored to individual needs. This might include hydration, gentle movement, stretching, or using tools like a Theragun. The most important aspect is doing something to support your body's healing process after physical activity.
• Supplemental Recovery Strategies: While supplements and techniques like creatine can be helpful, they are most effective when paired with proper sleep, nutrition, and consistent exercise. The host emphasizes that sleep is the primary foundation for any recovery or fitness strategy.
• Continuous Adaptation and Learning: The body is an adaptation machine, so it's important to continually challenge yourself and try new approaches to prevent plateauing. This applies to both workout routines and recovery techniques, keeping the body responsive and improving.

In Episode 2 of the Five Pillars of Health and Longevity series, Andy McCann dives into the most debated and overcomplicated pillar of all: how we eat. As a CrossFit gym owner, health coach, and longtime carnivore, Andy shares how simplifying food choices transformed his health, energy, and focus—and how it can work for you too.

Forget diet fads, calorie counting, and endless confusion. Andy breaks down what real food is, why most Americans are metabolically broken, and how you can reclaim your health by eating the way your body was designed to. Whether you're carnivore-curious, keto-confused, or just tired of feeling like crap—this episode gives you real talk, real tools, and a path forward.

🔥 Learn why meat is the ultimate superfood, how to spot “health-washed” junk, and why a strong body starts in the kitchen.

In this episode:

• Why the Standard American Diet is a death sentence
• What Andy eats daily on his carnivore routine (spoiler: it's not chicken breast)
• The difference between eating for survival vs eating for performance
• Common mistakes when going carnivore or keto
• Tips for families, busy dads, and people who “don’t have time to cook”
• How to start with one small change this week (and why that’s enough)

📌 Start reclaiming your energy, clarity, and body in 2025—one forkful at a time.

🔗 Mentioned in the episode:

• crossfitgarage.com
• Garage Fitness Online
• Carnivore Kickstarter Program (launching 2025)
• 60 Easy Steps to Better Health – Free guide at [CrossFit Garage]

📲 Follow Andy on Instagram: @andymccann2021

Summary:

Personal Health Philosophy and Motivation: Andy McCann introduces his approach to health, emphasizing the importance of having a "sticky why" - for him, it's being healthy enough to coach his future grandchildren in soccer and maintain strong family connections.
Redefining Health Beyond Disease Absence: Challenges the CDC's definition of health, proposing that health is about work capacity across different physical domains and maintaining fitness as a hedge against sickness. Notes a concerning statistic that 50% of people born in the same year will be dead by age 76.
Dietary Transformation and Principles: Recommends fundamental dietary changes like stopping sugar consumption, eliminating fast food, drinking more water, and eating real food (primarily found on grocery store edges). Shares his personal journey of eliminating sugar, grains, and alcohol, and experimenting with carnivore and lion diets.
Habit Formation and Behavior Change: Discusses habit loops and strategies for changing behaviors, emphasizing the importance of positive self-talk and identifying keystone habits. Suggests techniques like eating almonds before meals to reduce hunger and reframing statements from negative ("I can't eat dessert") to positive ("I am a person who chooses healthy food").
Nutritional Tracking and Personal Experimentation: Advocates for tracking food intake for two weeks to understand personal eating habits. Shares his own dietary experiments, including a carnivore diet, and demonstrates how advanced medical testing (like lipid studies) can provide more nuanced health insights beyond standard measurements.
Practical Health Recommendations: Provides actionable advice like drinking water before meals, avoiding seed oils, considering intermittent dietary approaches, and being intentional about food choices. Emphasizes that while health principles are simple, implementing them is not easy.
Holistic Approach to Wellness: Highlights that health is multifaceted, in

🎙️ Episode 1: Foundations of the Five Pillars – Build a Healthier, Longer Life

In this powerful kickoff to the Five Pillars of Health and Longevity series, Andy McCann—CrossFit coach, carnivore nutrition advocate, and father of four—lays the groundwork for redefining what true health really means. Forget just surviving. It's time to thrive.

You'll learn why our current healthcare system misses the mark, how Andy transitioned from a career in tech sales to running a thriving CrossFit gym, and how the idea of functional lifespan can completely reframe your motivation to get healthy. Andy shares his backstory, his personal health transformation, and introduces the Five Pillars: Eat, Sleep, Move, Think, and Connect.

🔥 Whether you're just starting your health journey or you're already on the path and looking to level up, this episode will help you align your goals with long-term vitality, resilience, and purpose.

What you’ll take away:

• Why most people don’t live past 76—and how to beat the odds
• What CrossFit's definition of fitness teaches us about real health
• The “Go Bag” mindset and why it matters for preparedness and longevity
• How to discover your personal WHY—and use it to stay consistent

📌 Start strong in 2025. Small, consistent steps now can radically improve your future.

Summary:

Personal Health Journey and Motivation: Andy McCann shares his evolution from a telecom sales professional to a CrossFit gym owner, highlighting how he noticed his declining physical capabilities in his early 30s and began focusing on improving his health and fitness.
Alarming Male Health Statistics: The podcast reveals concerning trends about male life expectancy, with the average age of death dropping from 76 to 72, and 50% of men expected to die before 72, primarily from heart attacks and strokes.
Redefining Health Beyond Absence of Illness: Andy challenges the CDC's definition of health as merely the absence of sickness, proposing instead that health is about work capacity across different ages and modalities, emphasizing that physical decline is often a result of inactivity rather than aging itself.
The Five Pillars of Health and Fitness: The episode introduces a comprehensive approach to health focusing on five key areas: how you eat, sleep, move, think, and connect. Andy suggests adding a sixth pillar - wealth - to ensure a sustainable and fulfilling life.
60 Easy: A Practical Approach to Lifestyle Improvement: Andy introduces a framework called "60 Easy" - 60 simple, achievable monthly challenges across the five pillars designed to help people gradually build healthier habits without feeling overwhelmed.
Community and Connection as Crucial Elements: The podcast emphasizes the importance of building meaningful connections, suggesting that having a supportive community and people you can rely on is essential for personal growth and resilience.
Proactive Personal Development Strategy: Andy encourages listeners to take incremental steps towards better health, focusing on creating a functional lifespan where individuals remain capable, independent, and engaged well into older age.

Why does CrossFit work so well—and why do some people burn out or get hurt doing it?

In this episode, Coach Andy McCann breaks down the real reasons CrossFit delivers incredible results... when done right. We’ll unpack what intensity really means, how to recover properly, and the key difference between consistency and just “going hard.” Plus, we talk about smart scaling, the dangers of overuse (like doing Murph unprepared), and how to avoid injuries that knock you off track.

Whether you’re new to CrossFit, a garage gym athlete, or just trying to stay fit for life without breaking your body, this episode gives you the tools to train smarter—not just harder.

✅ What we cover in this episode:

• Why CrossFit works when done correctly
• What intensity really means (and when it backfires)
• How to recover like an athlete
• Why consistency > intensity over the long haul
• The truth about overuse injuries and high-rep workouts like Murph
• When to push through vs. when to back off
• Rolling, stretching, warming up, and cooling down

📌 This is a must-listen for anyone serious about health, fitness, and longevity.

💥 Remember: The goal isn’t to win today’s workout—it’s to keep training for the next 10, 20, 30 years.

CrossFit recovery, fitness over 40, how to scale workouts, prevent injury CrossFit, train for longevity, workout recovery tips, CrossFit Murph safety, consistency vs intensity, CrossFit garage gym, functional fitness, Andy McCann podcast, food fitness finances

Summary:

• CrossFit Methodology: Consistent, Varied, and Purposeful: CrossFit focuses on constantly varied functional movements executed at high intensity, emphasizing that intensity is not about extreme exertion every time, but about purposeful, adaptive training that improves overall fitness.
• Consistency Trumps Intensity: The key to long-term fitness success is showing up consistently, even at 70% effort, rather than going 110% once and then missing multiple days. Building momentum and habit is more important than sporadic, extreme workouts.
• Smart Intensity and Recovery: Proper intensity involves listening to your body, scaling workouts appropriately, and understanding that recovery is crucial. This includes getting adequate sleep (around 8 hours), proper nutrition, hydration, and active recovery like walking and stretching.
• Avoiding Injury and Overtraining: Prevent injuries by not being a hero, avoiding high-rep workouts with low weights, not pushing through pain, and being aware of warning signs like persistent joint aches, sharp pains, or chronic fatigue. Modification is not weakness, but wisdom.
• The Role of Community and Coaching: CrossFit's effectiveness comes from its community support, accountability, and professional coaching. Coaches help guide proper movement, track progress, and ensure individuals train at an appropriate intensity for their fitness level.
• Preventative Maintenance: Essential practices include thorough warm-ups, cool-downs, foam rolling, stretching (holding positions for at least two minutes), and addressing any specific mobility or joint issues with targeted accessory work.
• Long-Term Fitness Philosophy: The ultimate goal is to train for life, focusing on sustainable health and fitness that allows you to be strong and capable not just now, but into your 90s. This means prioritizing long-term progress over short-term intense achievements.

https://inkedbarbell.fitness/

🔥 Top Health & Fitness Trends You Need to Know in 2025 🔥
In this episode, we break down the most talked-about health topics dominating the wellness world in 2025. From wearable technology and HIIT workouts to health coaching, digital fitness tools, and the rise of emotional and social wellness, we explore what’s working—and what’s just hype.

Whether you're a fitness enthusiast, a health coach, or just someone trying to live stronger and longer, this episode gives you real talk and practical tips on today’s top trends.

🧠 What You’ll Learn:
• How wearable tech can help—or hurt—your health journey
• Why HIIT remains one of the most effective workout methods
• The growing role of health and wellness coaching in sustainable change
• What functional fitness really means (and why it’s for everyone)
• The truth behind yoga’s mind-body benefits
• How emotional, intellectual, and social wellness impact your physical health
• The ongoing conversation around body image and nutrition

🎯 Perfect for:
• CrossFitters & coaches
• Health & fitness professionals
• People tracking longevity & performance
• Anyone looking to take control of their health with clarity

💬 Drop a comment: Which trend are YOU leaning into this year?

👉 Don’t forget to subscribe, like, and share this episode with someone who wants to stay fit for life.

#healthandfitness #wearabletech #HIIT #wellnesscoaching #functionalfitness #crossfit #nutrition #mentalhealth #2025fitness #longevity #fitover50

Summary:

• Wearable Technology: A Critical Look: While wearable tech like fitness trackers and continuous glucose monitors can provide interesting data, most people fail to actually use or act on the information. The key is not just collecting data, but analyzing and implementing insights to improve health.
• High-Intensity Interval Training (HIIT): HIIT, popularized by methods like CrossFit, offers an efficient workout approach. The Tabata method (20 seconds of work, 10 seconds of rest) provides maximum benefit. The most important factor is choosing a workout you'll consistently do.
• Coaching vs. Training: Understanding the Difference: A trainer focuses on ensuring proper movement and getting you sweaty, while a coach aims to push you towards specific performance goals. A good coach asks about your objectives and helps you achieve long-term health and fitness goals.
• Holistic Wellness Beyond Physical Fitness: Wellness encompasses mental, emotional, and social aspects, not just physical health. Practices like gratitude, box breathing, and connecting with others are crucial for overall well-being. Recovery and understanding your body's needs are as important as the workout itself.
• Nutrition and Body Image: Most body transformation happens in the kitchen. Tracking food intake can provide eye-opening insights. Body image is largely a mental challenge, requiring a mindset shift and acceptance of your current state while working towards improvement.
• Personalized Fitness Approach: There's no one-size-fits-all solution. The best fitness program is the one you'll consistently do. Consider your personality, preferences, and goals when choosing a fitness routine. Different body types may respond differently to various approaches.
• Community and Connection: The often-overlooked pillar of wellness is connection. Finding a supportive community that shares your health goals can significantly improve motivation and long-term success. The goal is to be healthy and fit not just now, but also in your later years.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in b

Feeling tired, sore, or just off — but still want to keep your workout streak alive? In this episode, Coach Andy McCann breaks down the real meaning of scaling and modifying workouts — and why it’s the most underrated superpower in your fitness journey.

Whether you’re dealing with injury, lack of sleep, a crazy work week, or just feeling “off,” this episode will teach you:

• The difference between scaling and quitting
• How to modify workouts like a pro (without losing progress)
• Why consistency > intensity over time
• The mindset shift to make fitness a lifetime habit

Remember: You don’t have to go hard every day. You just have to go.

🎯 Great for CrossFitters, garage gym warriors, busy parents, and anyone building lifelong health and fitness.

🔔 Subscribe for more weekly tips on Food, Fitness, and Finances.

Tags: CrossFit scaling, modify workouts, consistency in fitness, fitness mindset, sustainable training, garage gym life, CrossFit over 40, health over 50, scale smart train hard, recovery workouts, habit-based fitness, Andy McCann

• The Core Philosophy: Consistency Over Intensity: The key message is that showing up consistently is more important than going all-out occasionally. The mantra is "intensity drives adaptation, but consistency drives results," emphasizing the importance of maintaining a steady fitness routine.
• Scaling vs. Modifying: Understanding the Difference: Scaling involves changing weight or reps, while modifying means altering the movement entirely. The goal is to adjust the workout to match your current fitness level while still achieving the intended stimulus of the exercise.
• Strategies for Workout Adaptation: There are multiple ways to scale or modify a workout, including:
- Adjusting weight
- Reducing reps and rounds
- Changing movement difficulty
- Modifying range of motion
- Adapting pace and intensity
• The Importance of Ego-Free Fitness: The podcast emphasizes that scaling or modifying workouts is not a sign of weakness. Nobody judges you for adapting a workout to your abilities, and the most important thing is to show up and move.
• Practical Scaling Examples: Some easy modifications include swapping pull-ups for ring rows, replacing box jumps with box steps, changing barbell weights, or substituting running with biking or rowing.
• Recovery and Injury Considerations: If you're feeling tired, recovering from an injury, or just having an off day, it's better to show up and do something rather than skip the workout entirely. The key is to maintain consistency while being smart about your body's limitations.
• Long-Term Fitness Approach: The podcast recommends a balanced approach to training, suggesting something like 3-5 days of workouts per week with adequate rest. The focus is on building a sustainable fitness habit that can be maintained throughout life, with the ultimate goal of staying healthy and capable well into old age.