In this week’s Fit Father Project Podcast, Episode 271, Dr. Anthony Balduzzi sits down with FFP member Herman Ramos. Herman is a 55-year-old father from New Jersey who transformed his health after realizing that staying “active” wasn’t enough anymore. As weight slowly crept up and energy declined, Herman made a commitment to strength, structure, and long-term vitality — not for aesthetics, but for his family and future generations.
Herman shares how simple, repeatable habits like intermittent fasting, two daily “perfect plates,” hydration strategies, and metabolic resistance training helped him lose over 20 pounds, shrink his waistline, and rebuild strength in his 50s. Along the way, he reflects on the emotional weight of watching his parents’ health decline — and how that became fuel to rewrite his own aging story.
This episode goes beyond workouts and nutrition. It’s a conversation about brotherhood, discipline, fatherhood, and why men over 40 don’t need perfection — they need consistency, community, and a purpose bigger than themselves.
Key Takeaways
- Strength after 50 requires structure, not intensity
- Weight loss becomes simpler when nutrition is predictable
- Two “perfect plates” beats calorie obsession
- Weekly 40-hour fasting as a powerful fat-loss lever
- Hydration as a craving-control strategy
- Metabolic resistance training for strength, stamina, and longevity
- Tracking workouts to see progress you feel but might miss
- Waist size as a better metric than scale weight
- Community accountability multiplies results
- Fathers train not just for themselves, but for family legacy
- Repurposing weakness into strength (the walker story)
- Consistency over perfection wins long term
A Father’s Fight for Strength, Longevity, and Family with FFP Member, Herman (Ep. 271)
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Take an Adventure with FFP in 2026!
- Fit Father Sedona Retreat — April 2026. Eight spots left!
- Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize
- Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Click here and join us in Phoenix!
Want To Change Your Life? Check Out Foundations!
Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest.
Click here to see everything you get when you join Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.
*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched information on fitness, nutrition, fasting, and healthy lifestyle practices for men over 40.
