What this person said is key. And to those who think you can't do it because you need to work from 7 am to 3 pm AND do another 6 hours of mini-sectionals until 9 pm, it's time to stop that line of thinking.
MANY highly competitive and successful band programs don't push their kids to the brink of folding. In fact there are state finalists in marching and concert band that give their kids a day (OR TWO) off every single week.
This whole "the only way to be successful is to rehearse more than anyone else" is just archaic and it's damaging your personal health (and probably burning the kids out and not making them love music like they should).
Just my 2 cents.
Bravo to whoever gave the health advice above!
Step one: Go to the doctor. Now. Make sure you go every six months, rain or shine, need it or not. Get your prostate checked. Get your blood glucose, testosterone levels, everything. You only have one body, make your health your priority.
Step two: Take at least two days a month for yourself. They can be on weekdays, weekends, whatever - but take at least two days for your own mental health a month. If you want to involve your family, that's your purview, but you need recharge days. The older you get, the more important it becomes to MAKE time for yourself.
Step three: Stop eating fast food, or limit it to two times a month. If you really feel that you don't have time to cook, quick meals can take five to ten minutes more to make than a run to Whataburger. Prep meals in advance - if you work late on Tuesdays, have Tuesday's meal ready on Monday night before you go to bed. Blue Apron, HelloFresh, and the other mealplanning services like this are GREAT for this, and they're a tiny bit more than it would cost to go to the store for yourself.
Step four: Exercise (even if it's just a walk around the school building two or three times) more often. You should walk at least a mile a day. If you're not, start - light to moderate exercise helps a TON.
Step five: Eat less sugar and salt. Natural sugars (fruit) are better for you than processed (like in sodas/tea) but should still be limited. You will be appalled if you actually add up all the salt you eat, even when eating "healthy." You eat about a tablespoon of sugar in every can of Dr. Pepper.
Step six: Reduce your caffeine intake. If you "need" coffee/monster/red bull/5 hour energy two or three times a day to stay going, you're not sleeping enough, and you're dependent. Start cutting back. DO NOT GO COLD TURKEY. Cut from three to two, then two to one. You'll notice you're VERY irritable when you first do it, and tired - but in a couple weeks you'll feel like a million bucks. You'll sleep better, feel better, and be able to stay awake through the day much better too without the peaks and valleys in your energy level. Along these lines: If you smoke, quit. Now. Same reasons.
Step seven: Moderation is key. NEVER make DRASTIC changes because you won't stick with them. Work your way into the lifestyle you want. Don't just decide you need to hit the gym an hour a day - work your way up to it. Talk to your PCP every step of the way too. They want you to be healthy so you can pay them for longer ...