Fatherhood can have a profound impact on men’s lives. Research shows that in addition to gaining a ‘dad bod,’ fathers experience a boost to cognitive and mental health, among other benefits.

Researcher Darby Saxbe, from the University of Southern California, has been researching how being a father affects their health, brains, and relationships.

In her new book, Dad Brain: The Science of Fatherhood and How it Shapes Men’s Live, the clinical psychologist explains that being a committed father directly benefits men in a variety of ways.

She tells The New York Times that while dedicated dads do lose more sleep, gain extra weight and enjoy less free time, they also have a richer life with greater meaning, purpose, and connection.

Statistics show that millennial dads are now spending more time with their children than previous fathers. Compared to their grandparents, millennial fathers’ childcare time has nearly quadrupled.

Some surveys reveal that dads enjoy childcare more than watching TV. Simply put, it makes them happier.

In one of the world’s longest studies of adult life, called The Harvard Study of Adult Development, researchers noted that at age 50, men’s satisfaction with their family and community proved to be a better predictor of health later in life than their midlife cholesterol scores.

Having kids helps strengthen and deepen our relationships not only with family but with the large community, including the parents of their classmates. Children inspire dads to exercise their social brains and to pursue healthier lifestyles.

Saxbe says that fatherhood contributes to better brain and mental health. Studies have shown that brains of parents look younger than their counterparts without kids. In one study, men with two children had an estimated brain age that was 0.6 years younger than their childless peers had, and for men with three children, it was 0.7 years younger. That’s similar to the brain benefit associated with exercising 2.5 hours a week.

Research also shows that fathers enjoy more cognitive benefits, possibly because they appear to enjoy parenting even more than mothers and find it more satisfying. However, there is a downside. New fathers are more likely to report depression and anxiety than men in the general population, says Saxbe. They also suffer less sleep and gain extra weight, developing the classic “dad bod.”

But Saxbe says the rewards of fatherhood are monumental in terms of not only longevity and brain health but also in cultivating strength, caring, a willingness to look out for the young and vulnerable and developing empathy for others along with a satisfying old age — all traits to treasure as we celebrate Father’s’ Day.