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)

Try out The Fresh-Pressed Olive Oil Club for a buck!

Go to http://go.getfreshfitfather.com to enroll in the Fresh-Pressed Olive Oil Club, pay just $1 to help cover shipping costs, and receive a complimentary full-size bottle ($39 value) of one of the greatest olive oils T.J. has ever discovered. 

With T.J.’s Club, there’s never a commitment to buy anything, now or ever, and you can cancel your membership at any time.

Ice Barrel Cold Plunges – A Chilling experience!

If you’ve been curious about cold therapy and want something that actually fits into real family life, head to https://icebarrel.com/  to learn more about the science behind cold plunging. Use code FITFAMILY to save at checkout.

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*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.

Kim shares how morning routines, strength training, plant-based nutrition, and intentional sleep helped him drop inches, build muscle, and reclaim energy—without burnout or perfection. Along the way, he learned how health builds resilience, improves family relationships, and creates the capacity to handle life’s challenges with clarity and calm.

This is a conversation about consistency over intensity, decisions over sacrifice, and why the men who don’t make the most noise are often the ones doing the deepest work.

Key Takeaways

• Consistency beats intensity over decades
• Health as a daily decision, not a sacrifice
• Morning routines as an anchor for life
• Strength training builds confidence and resilience
• Plant-based nutrition done intentionally works
• Sleep as a non-negotiable recovery tool
• Modifying workouts instead of stopping
• Community participation deepens motivation
• Spiritual practices supporting physical health
• Fitness creates capacity for family leadership
• Progress without perfection
• Aging with strength, not fear

The Power of Quiet Consistency with FFP member, Kim Wright (Ep. 270)

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*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, lifestyle habits, and personal development shared for educational purposes.

Through the Fit Father Foundations program, Reuvein lost nearly 40 pounds, rebuilt his strength, and discovered how simple habits like hydration, protein-focused meals, and consistent training could change his energy, mindset, and daily life. What started with learning how to do his very first push-up became a full commitment to becoming the healthiest version of himself.

This episode is a powerful reminder that progress beats perfection, that starting is often the hardest part, and that when a father changes his health, it ripples through his entire family. If you’re a busy dad who wants more energy, strength, and years with the people you love, Episode 269 will inspire you to take that first step.

Key Takeaways

• Pre-diabetes as the wake-up call
• Nearly 40 pounds lost in one year
• From no push-ups to consistent strength training
• Hydration as a daily energy multiplier
• Protein + produce as the nutrition anchor
• Fewer crashes, no more coffee dependence
• Foundations habits changing everyday life
• Strength training spilling into mental toughness
• Leadership by example for wife and kids
• “Daddy’s doing this to be healthy for us”
• Progress over perfection mindset
• Half effort beats zero effort days
• Just start — momentum follows action
• Training as self-mastery, not punishment
• Clear next goal: Old School Muscle

From Pre-Diabetic to Powerful: Fit Father Member Reuvein’s 40-Pound Comeback (Ep. 269)

Berkeley Life Nitric Oxide Foundation

If you are ready to start tracking your nitric oxide today to feel stronger, more energized, and confident in your health, visit https://berkeleylife.com/, use discount code FITFAMILY, and receive 20% off your first order.

The Fresh-Pressed Olive Oil Club!

Go to http://go.getfreshfitfather.com to enroll in the Fresh-Pressed Olive Oil Club, pay just $1 to help cover shipping costs, and receive a complimentary full-size bottle ($39 value) of one of the greatest olive oils T.J. has ever discovered. 

With T.J.’s Club, there’s never a commitment to buy anything, now or ever, and you can cancel your membership at any time.

Take an Adventure with FFP in 2026!

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Click here and plan to join us!
• Fit Father Sedona Retreat — April 2026. Eight spots left!
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*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 health, fitness, and lifestyle strategies to help fathers take control of their bodies and lead their families with strength. 

You’ll learn why turmeric is far more than a trendy spice, how men can use ghee and healthy fats to support gut lining and recovery, and why understanding your personal constitution (vata, pitta, kapha) is key to long-term strength and performance. This episode also explores how stress, training intensity, diet, and circadian rhythm either fuel or calm inflammation over time.

If you’re a man over 40 looking to stay strong, pain-free, mentally sharp, and energized for decades to come, this episode delivers practical, grounded wisdom you can start using immediately.

Key Takeaways

• Inflammation drives joint pain, fatigue, and aging
• Turmeric works best at therapeutic potency
• Ghee supports gut lining and recovery
• Men often overheat their “fire” (pitta imbalance)
• Constitution determines ideal diet and training
• Daily rhythms reduce long-term inflammation
• Ancient wisdom + modern science = longevity

The Hidden Inflammation Traps for Men Over 40 with Dr. Shivani Gupta (Ep. 268)

More About Dr. Shivani Gupta, The Inflammation Code, and Fusionary Formulas

The Inflammation Code book: www.theinflammationcode.com
Websites: drshivani.com
fusionaryformulas.com/

• Use code FITFAMILY at checkout for 15% off Ayurvedic supplements and teas.

Podcast: Fusionary Health https://podcasts.apple.com/us/podcast/fusionary-health/id1680587836
Instagram: https://instagram.com/dr.shivanigupta/
Facebook: https://www.facebook.com/theshivanigupta
YouTube: https://www.youtube.com/@dr.shivanigupta
Pinterest: https://www.pinterest.com/theshivanigupta

Biographical Information on Dr. Shivani Gupta

Dr. Shivani Gupta is an Ayurvedic practitioner, turmeric researcher, and speaker who blends classical Ayurveda with functional medicine to help women calm inflammation, balance hormones, and restore energy. With a Master’s in Ayurvedic Sciences and a PhD focused on turmeric, she translates ancient wisdom into simple daily rituals—Elemental Design personalization, Mental Inflammation resets, gut/estrobolome support, and spice-based micro-habits.

Her forthcoming book, The Inflammation Code (Hay House, February 2026), is a practical, non-diet system for cooling chronic inflammation to improve brain fog, bloat, pain, sleep, and mood. Dr. Shivani is the host of the Fusionary Health Podcast and creator/host of the Emmy-nominated TV show Vibrant Health with Dr. Shivani Gupta, syndicated across the Southeast with a DME reach of ~6 million. A sought-after educator for midlife hormone health and metabolism, her work has been featured in MindBodyGreen, wellness summits, and regional TV and radio. She’s spent over 20 years helping women and families build sustainable routines that actually stick—in real life. Learn more at shivanigupta.com.

Berkeley Life Nitric Oxide Foundation

If you are ready to start tracking your nitric oxide today to feel stronger, more energized, and confident in your health, visit https://berkeleylife.com/, use discount code FITFAMILY, and receive 20% off your first order.

The Fresh-Pressed Olive Oil Club!

Go to http://go.getfreshfitfather.com to enroll in the Fresh-Pressed Olive Oil Club, pay just $1 to help cover shipping costs, and receive a complimentary full-size bottle ($39 value) of one of the greatest olive oils T.J. has ever discovered. 

With T.J.’s Club, there’s never a commitment to buy anything, now or ever, and you can cancel your membership at any time.

MitoQ’s NAD+ Dual Action Supplement 

MitoQ’s NAD+ dual action ensures your cells are getting the most out of your NAD+ supplement by effectively boosting NAD+ levels and optimizing your cells to use it, leading to more energy, reduced fatigue, and better focus and mental clarity. Go to https://www.mitoq.com/ and use code FITFAMILY at checkout for 10% off your purchase.

Take an Adventure with FFP in 2026!

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026.
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*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  inflammation, longevity, and holistic health.

You’ll learn the key differences between whole-food protein, whey protein, BCAAs, and EAAs — and why EAAs consistently outperform every other option for muscle building, recovery, and healthy aging. Angelo also shares practical timing strategies, fasting considerations, and daily routines to help you maximize your results, especially if you’re a man over 40 looking to protect or rebuild lean muscle. 

If you want to get more from your workouts, maintain muscle as you age, and use supplements more effectively, this Fit Father Project Podcast episode will completely upgrade how you think about protein and performance.

Key Takeaways

• Essential Amino Acids (EAAs) = the active component of protein
• EAAs stimulate 3–6x more muscle protein synthesis than whey
• Digestion slows with age → anabolic resistance increases
• Leucine-enriched EAAs overcome anabolic resistance
• Best time: before training for maximum uptake
• EAAs help maintain muscle during fasting
• Whole-body protein synthesis matters beyond muscle
• Older adults benefit most from pulsed amino intake
• Avoid BCAAs alone — ineffective without all 9 EAAs
• EAAs have almost no calories & don’t suppress appetite

Essential Amino Acids Explained: The Missing Link for Muscle After 40 with Angelo Keely (Ep. 267)

More About Kion and Angelo Keely

Website: visit getkion.com/fitfather for 20% off
Kion's Instagram: https://www.instagram.com/kion/

Biographical Information on Angelo Keely

Angelo is the co-founder and CEO of Kion, an active lifestyle, supplement and functional food company dedicated to helping people fully experience a fun and active life by providing pure, energy-enhancing solutions.

Let’s come together in 2026!

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026.
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*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 how essential amino acids support muscle, metabolism, and healthy aging.

Together, they break down how exercise, fasting, MCT oils, CoQ10, vitamin C, and mitochondrial-targeted antioxidants like MitoQ can make the workouts and nutrition you’re already doing more effective. You’ll learn what the science actually shows in human trials — from better power output and faster recovery to less exercise-induced DNA damage and improved blood vessel growth in working muscles.

If you’re a busy man who wants more consistent energy, stronger training results, and better protection for your heart, muscles, and brain as you age, this is an essential listen.

Key Takeaways

• Mitochondria = powerhouses and “CEOs” of the cell
• Oxidative stress & “inflammaging” drive faster aging
• Balance matters: not too much, not too little mitochondrial activity
• Exercise (especially intervals) trains mitochondrial resilience
• Fasting & ketones trigger autophagy and longevity pathways
• MCTs (especially C8/C10) support ketones and brain function
• CoQ10 is essential but poorly delivered into mitochondria via standard supplements
• MitoQ = mitochondria-targeted CoQ10 derivative with human data
• Studies: better power output, recovery, and less exercise-induced DNA damage
• Vitamin C, magnesium, B12 often need supplement support with age
• NAC, PQQ, NAD boosters, and urolithin A: promising but mixed data
• No magic bullets: stack smart supplements on top of fundamentals

Stronger Mitochondria, Stronger Dads: Dr. Siobhan Mitchell on MitoQ (Ep. 266)

More About MitoQ and Dr. Siobhan Mitchell

Website: https://www.mitoq.com/

• On December 1st, go to https://www.mitoq.com/ for a special Cyber Monday offer
• After December 1st, go to https://www.mitoq.com/ and use code FITFAMILY at checkout for 10% off your purchase.

Facebook: https://www.facebook.com/MitoQ/
Instagram: https://www.instagram.com/mitoq/\
YouTube: https://www.youtube.com/user/MitoQHealth
X: https://twitter.com/Mito_Q
Tik Tok: https://www.tiktok.com/@mitoq
Podcast: Cell Me About It https://open.spotify.com/show/2Bbc0Oi5ypbui2voVpnCxf?si=40f849b961d041ff
Dr. Siobhan Mitchell's Email: smitchell@mitoq.com

Biographical Information on Dr. Siobhan Mitchell

Dr. Siobhan Mitchell, PhD is the chief scientific officer of MitoQ with over 25 years of research experience in how nutrition impacts brain aging, metabolic health, and longevity. She completed her PhD at SUNY Albany and a post-doctoral fellowship on brain aging at University of Washington.

Siobhan held roles at the three largest food companies in the world (Unilever, Nestle and Pepsico), leading trials in Europe, North America and Asia, which investigated the effects of nutrition on cognitive decline, mood and performance. Additionally she was senior director at Noom, where she directed a team investigating chronic disease management, weight loss and mental health digital programs using cognitive behavior therapy methods. Siobhan has given talks on nutritional neuroscience at conferences all over the world. She's authored over 80 papers, and holds eight patents for aging, cognition and mood products.

Let’s come together in 2026!

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing ends Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026.
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*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 how MitoQ and smart lifestyle strategies may support healthy aging, energy, and exercise performance for men over 40.

You’ll hear how Zebb almost talked himself out of going (even after buying his ticket), why Brian and Renee now see LIVE as a turning point for their whole family, and the surprising shifts they made in their routines when they got home. From mindset breakthroughs and cold plunges to late-night conversations and new lifelong friendships, this conversation gives you a real glimpse into what LIVE is all about—without spoiling the magic. If you’ve ever wondered whether an in-person event is worth the time, travel, and money, this episode will help you decide.

Key Takeaways

• Immersion breaks mental plateaus
• In-person community accelerates growth
• VIP lunches deepen access & learning
• Couples can transform together
• Resort environment supports healthy fun
• Mindset tools ripple to families
• Generational impact of parent habits
• Early commitment creates powerful momentum

Immersion, Community, and Generational Impact at our FF/FM LIVE Event (Ep. 265)

Join us – Fit Father Fit Mother LIVE 2026 – August 7–9 

Come experience the hugs, the breakthroughs, the community, and the kind of weekend your future self (and your children) will thank you for.

Learn more and reserve your spot here

The Fresh-Pressed Olive Oil Club!

Go to http://go.getfreshfitfather.com to enroll in the Fresh-Pressed Olive Oil Club, pay just $1 to help cover shipping costs, and receive a complimentary full-size bottle ($39 value) of one of the greatest olive oils T.J. has ever discovered. 

With T.J.’s Club, there’s never a commitment to buy anything, now or ever, and you can cancel your membership at any time.

Other live events to meet up with FFP in 2026!

• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026.
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*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 building health, community, and long-term transformation through immersive live experiences.

Wyatt shares how, back in 2017, he was burned out in corporate aviation, constantly on his phone, dealing with chronic bronchitis, anxiety, and a survival-mode mindset. A blunt comment at the gym and a suggestion to try cold showers and breathing exercises sent him down a path that completely changed his mental health, physical resilience, and life direction.

You’ll hear how his first intentional 30-second cold shower snapped him into the present moment, helped quiet his anxious mind, and eventually led him to experiment with bathtubs, trash cans, horse troughs—and ultimately to creating Ice Barrel, one of the first direct-to-consumer cold plunges on the market.

If you’re a busy dad (or mom) who wants more energy, better mental focus, and a simple daily practice that makes you feel more alive and grounded, this episode will show you exactly how cold can become one of your most powerful health tools.

Key Takeaways

• Cold plunging as fast, high-impact daily practice
• Present-moment focus instead of anxious, racing thoughts
• Healthy “good stress” to train your nervous system
• Lower inflammation and pain with regular cold exposure
• Mood and energy boost from endorphins and dopamine
• Simple weekly goal: about 12 minutes of cold
• Best range for most people: 50–60°F water
• Intentional breathing: in 4 seconds, out 6 seconds
• Upright plunging posture for calm, alert presence
• Cold + sauna as powerful recovery and reset ritual

From Burned Out to Ice Bath Boss: Wyatt Ewing on the Benefits of Cold Therapy (Ep. 264)

Plunge into Ice Barrel and Wyatt Ewing:

Website: https://icebarrel.com/

• Use discount code FITFAMILY at checkout and receive $100 off barrels or chillers, $200 off bundles, in addition to site-wide discounts.

Instagram: https://www.instagram.com/icebarrel/
Facebook: https://www.facebook.com/theicebarrel
X: https://x.com/Ice_Barrel
YouTube: https://www.youtube.com/channel/UC40pA9GBIVro1iZDRWG8seQ

Biographical Information on Wyatt Ewing

Founder and CEO of Ice Barrel, Wyatt’s areas of expertise include product innovation, manufacturing and eCommerce marketing. Before Ice Barrel, he worked in corporate aviation buying and selling jets. Like so many, he bought into the fiction society tells us: work harder, sleep less and don't complain. The stress and anxiety of the 60- to 80-hour work week took a toll on his physical and mental well-being. Eventually, reality caught up with Wyatt. “I was broken, sick and desperate for a change.”

Shortly after hitting bottom, a stranger approached him at the gym and offered some candid advice. Saying, “you don't look well,” the man then went on to explain the power of breathwork, meditation and cold showers. Wyatt was skeptical, but also desperate to try anything. He started researching the science of cold therapy and was hooked. It wasn't long before his wife noticed the results of these new practices. “It was like he was a new man.”

After growing tired of cold showers and ice baths in the house, Wyatt decided to invent a cold therapy device that would allow him to simplify the practice. He started sharing a few of these prototypes with others and quickly realized that there were so many people looking for a solution for their recovery. That's when he set out on a mission to create the most accessible and effective cold therapy solutions, helping everybody, everywhere, to get colder and feel better! A few months later, Ice Barrel went from a prototype to a product.

Today Ice Barrel is considered a leading brand in the cold therapy industry. The team at Ice Barrel believes that everyone is capable of a life filled with well-being, and they are working to introduce products that simplify the practices that release us to do the extraordinary.

Wyatt lives in Ohio with his wife and three children. He is passionate about family, cold therapy, CrossFit, health and wellness, agriculture and being in nature.

UnBELIZEable – June 2026!

Join us next June 6-12, 2026. Travel over to the website: https://www.fitfatherproject.com/belize-mission-trip/ for all the detaikls!

SUJI Bands – Small and mighty!

If you want to learn more about the Suji portable compression training device, visit https://www.trysuji.com/ and use code FITFATHER for 20% off your first order.

LIVE events to meet up with FFP in 2026!

• Fit Father / Fit Mother LIVE 2026 Conference — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026.
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*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 how cold exposure and cold plunging can be used as a powerful, intentional tool to support your health and resilience.

We also cover how he navigated a sudden back issue—shifting to walking and core work without abandoning the plan—and the non-scale wins that keep him motivated (belt holes, looser 38s, more evening energy with the kids). David’s advice for new members is simple: focus on nutrition, show up in the chat, accept support, and keep going the day after an imperfect one. His next targets: rebuild to heavier lifts, drop under 200, and continue trading “reactive” for “proactive” in every area of life.

Key Takeaways

• Accountability beats willpower
• Daily chat check-ins turned temptations into conscious choices.
• “Plan it, don’t wing it”
• Late-night snacking fixes
• Weigh daily, learn faster: the scale became feedback to calibrate carbs—not a judgment.
• Train through setbacks
• Holidays/birthdays without guilt: decide in advance, enjoy intentionally, return to baseline next meal.
• Start simple: dial nutrition first, lean on the community, and focus on the next right action.

Plan It, Don’t Wing It: How FFP Member David Lost 30 lbs, Beat Snack Attacks, and Found His Groove (Ep. 263)

Better Belize It – June 2026!

Join us next summer. Travel over to the website: https://www.fitfatherproject.com/belize-mission-trip/

Lasting Strength, Less Joint Strain – SUJI

If you want to learn more about the Suji portable compression training device, visit https://www.trysuji.com/ and use code FITFATHER for 20% off your first order.

BEAM Minerals—feel the difference

Learn about Beam Minerals and what they can do for your health at beamminerals.com/fitfamily. Use the code FITFAMILY for 20% off your first order.

LIVE events to meet up with FFP in 2026!

• Fit Father / Fit Mother LIVE 2026 Conference — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026.
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*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 structured routines, community accountability, and real-world tactics for navigating cravings, busy days, and setbacks.

We call it “service + adventure” for a reason. After the build, we explore the country’s beauty—Mayan sites, snorkeling around Caye Caulker, and even a wooden outdoor “jungle gym.” Families and teens thrive on this trip, finding meaningful roles on site and memories that last. We share dates, costs, and logistics for the next trip (starting June 6, 2026), plus how you can join us or support the project if travel isn’t possible. If Belize has been on your heart—or you’re ready to put your fitness to work—this conversation will show you exactly what to expect and how to get involved.

Key Takeaways

• Service is the natural next step of vibrant health—use your energy to help others. 
• We partner with Koinonia Ministries in Orange Walk to build a safe home for Romani and her kids. 
• Expect simple, clean lodging; daily construction; shared meals; and rich cross-cultural connection. 
• Families and teens thrive on this trip (safe, supervised, real work that matters). 
• We mix in adventure—Mayan temples, Caye Caulker snorkeling, and the outdoor “jungle gym.” 
• If you can’t come, donating (and employer matches) makes a huge impact.

Build a House, Build a Life: Mission & Meaning in Belize (Ep. 262)

Better Belize It – June 2026!

Join us next summer. Travel over to the website: https://www.fitfatherproject.com/belize-mission-trip/

Lasting Strength, Less Joint Strain – SUJI

If you want to learn more about the Suji portable compression training device, visit https://www.trysuji.com/ and use code FITFATHER for 20% off your first order.

Join Fit Father LIVE in 2026!

• Fit Father / Fit Mother LIVE 2026 Conference — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026.
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult your physician before starting any new exercise, nutrition, or travel activity—especially in unfamiliar environments.

You crush your weekday routine. You hit your protein goals, pack your lunches, skip the drive-thru, and maybe even hit the gym before work. You’re in control, feeling focused, and watching the scale finally start to move.

Then Friday night rolls around. Suddenly it’s pizza, beers, and snacks that somehow last through Sunday’s football marathon.

Sound familiar? You’re not alone. For most guys over 40, weekends are where progress gets wiped out — not because of laziness or lack of willpower, but because life looks completely different when the workweek structure disappears.

You’re spending time with your family, meeting friends, eating out, and relaxing — all things that should be part of a balanced, enjoyable life. The challenge is figuring out how to do those things without losing momentum.

Here’s the good news: you don’t need to give up fun, flavor, or freedom to stay consistent. You just need a smarter plan that fits your life as a busy dad.

Promise: In this article I'll help you understand why your weekends are stalling your progress and why consistency is far more important than perfection. I'll also share 7 strategies to help keep you on track while still being able to enjoy your weekends.

Why a Weekly (Not Just Daily) Calorie Deficit Matters for Fat Loss

When it comes to fat loss, most people focus on hitting a specific calorie goal every single day. You track your meals, stay “on plan” Monday through Friday, and expect the scale to reward you. But then the weekend happens — a dinner out here, a few drinks there — and somehow, your progress stalls.

The reason? Fat loss depends on your weekly calorie balance, not just your daily targets.

Fat Loss Is About the Bigger Picture

Your body doesn’t reset at midnight. It runs on trends, not single days. What determines whether you lose or gain fat is the cumulative energy balance — how many calories you consume versus how many you burn over time.

For example, say your maintenance calories are 2,000 per day, and you eat 1,700 calories Monday through Friday. That’s a 1,500-calorie deficit across the week. But if you “relax” on Saturday and Sunday with 2,500 calories each day, that adds 1,000 extra calories — wiping out your entire weekly deficit (and then some).

You didn’t “mess up” one day; you simply balanced out your deficit across the week. That’s why the scale doesn’t move, even when you feel like you’ve been “good” most of the time. It's incredibly frustrating I know, but there are plenty of things you can do to help avoid this trap.

Try a Weekly Approach Instead of Daily

Focusing on your weekly calorie intake gives you more flexibility and accuracy. Instead of obsessing over every single day, you can plan your week strategically:

• Bank calories: Eat a little less during the week if you know you’ll eat more on the weekend.

• Smooth out fluctuations: Some days you’ll be hungrier — that’s okay. What matters is how your average intake adds up.

• Reduce guilt: One higher-calorie day doesn’t erase progress if your weekly average stays in a deficit.

How to Apply It

• Know your maintenance calories. Use a calculator or track your weight and food intake for a few weeks. Remember, tracking calories is only effective if you know how many you should be eating for your specific goals.

• Set a reasonable deficit. Aim to eat 10–20% below maintenance across the week.

• Track weekly averages. Use an app or spreadsheet to monitor total weekly intake, not just daily numbers.

• Adjust for real life. If you know you have social events or family meals coming up, plan lighter days beforehand.

7 Simple Ways to Make Progress AND Enjoy Your Weekends

1. Plan Flexibility — Not Perfection

One of the biggest mistakes guys make is trying to be perfect during the week and then “rewarding” themselves on the weekend. That all-or-nothing mindset almost always backfires.

You don’t need to eat chicken and broccoli while your family’s at the pizza place, but you also don’t need to go full “cheat weekend.” The trick is to plan your flexibility.

If you know Friday night is family pizza night, make breakfast and lunch higher in protein and lower in carbs. You’ll balance your calories and still enjoy dinner without guilt.

Think of it like budgeting. You can spend a little more in one area as long as you save somewhere else.

Dad Hack: Pick one “non-negotiable healthy meal” each weekend.
Maybe it’s your Saturday morning eggs and oatmeal or Sunday’s grilled lunch. That single anchor meal keeps you grounded, even when the rest of the day is unpredictable.

Planning a bit of flexibility allows you to enjoy real life and stay consistent — which is exactly what you want.

2. Don’t Wipe Out a Week of Progress in Two Days

This one stings a bit, but it’s important.

Let’s say you’ve been working hard all week. You’re tracking calories, hitting your protein goals, and staying in a solid calorie deficit. You feel great and start seeing progress. Then Saturday rolls around, and you loosen the reins. A few beers, some pizza, maybe dessert — nothing crazy, right?

The problem is, those “few” indulgences can easily wipe out the entire calorie deficit you built during the week.

A single weekend of overeating can erase five days of discipline. That’s not an exaggeration — it’s simple math. If you eat 500 fewer calories than you burn Monday through Friday, you’re down 2,500 calories for the week. But if you eat 1,500 extra on Saturday and Sunday, you’re right back to zero.

It’s not that you don’t deserve to enjoy yourself — you absolutely do. But you have to be aware that consistency, not intensity, drives progress.

You can eat 100% clean Monday through Friday, but if you consistently go off the rails every weekend, you’ll just spin your wheels and struggle to lose weight.

You can absolutely still enjoy your weekend — just do it smarter.

3. Use the 80/20 Rule (the Right Way)

You’ve probably heard of the 80/20 rule: eat healthy 80% of the time, and allow yourself some flexibility 20% of the time. It’s a great principle — when used correctly.

Here’s how most guys don’t use it correctly:
They’re strict all week, then treat the entire weekend as the 20%. That’s not 80/20 — that’s closer to 50/50!

Here’s the real math: if you eat around 30 meals per week, you can have six of them be “flexible” without hurting your progress. That means you can enjoy Friday takeout or Sunday brunch and still stay on track — as long as the rest of your meals are solid.

Dad Hack: Make your 20% meals intentional.
Plan them, enjoy them, and then move on. What you want to avoid is “accidental overeating” — where one unplanned splurge snowballs into an entire weekend of poor choices.

4. Upgrade Your Weekend Favorites

You don’t have to give up flavor to eat better on weekends. You just need to make small swaps that deliver big results.

Try these easy upgrades that taste great and keep you feeling good:

• Grill leaner cuts of meat. Chicken thighs, pork tenderloin, and 93% lean ground beef are flavorful and lower in calories.
• Swap chips for air-fried potatoes or roasted veggies. You’ll still get the crunch without the grease.
• Use Greek yogurt instead of sour cream. Same texture, more protein, fewer calories.
• Try high-protein snacks and desserts. Greek yogurt parfaits, protein ice cream, or high-protein wraps are solid choices.

Little tweaks like these help you enjoy your favorites without sabotaging your progress.

5. Handle Alcohol Without Derailing Your Progress

Here's the big one for most dads – alcohol.

It’s football season, the guys are over, the grill is fired up, and the beers are flowing. Nothing wrong with that — as long as it doesn’t become a calorie bomb that wrecks your progress.

The reality is, alcohol packs more calories than most guys realize. A few beers and a handful of snacks can easily top 1,000 calories before you’ve even thought about dinner. On top of that, drinking lowers your inhibitions, making it easier to overeat.

And let’s not forget the hidden damage: poor sleep, low recovery, and sluggish testosterone production. All of that adds up — especially after 40, when your metabolism and recovery aren’t what they used to be.

Here’s how to drink smarter without giving up your social life:

• Set a limit. Two drinks per night is a solid rule of thumb.
• Choose lighter options. Light beer, tequila with soda water, or whiskey on ice beat sugary cocktails every time.
• Hydrate between drinks. Alternate every drink with a full glass of water.
• Eat before you drink. A protein-based meal keeps blood sugar stable and curbs late-night cravings.

You don’t have to swear off alcohol — just be intentional. You’ll enjoy it more, recover faster, and wake up Monday feeling like a new man instead of a zombie.

6. Turn Sunday Into Your Reset Day

For a lot of dads, Sunday becomes a “last chance” to indulge before Monday hits. But that mentality keeps you stuck in the cycle of starting over every week.

Instead, use Sunday as your reset day — the day that sets the tone for the week ahead.

Here’s what that looks like:

• Get outside with your family for a walk or light workout.
• Prep one or two easy, protein-rich meals for Monday.
• Eat a balanced dinner with lean protein, veggies, and some carbs.
• Go to bed on time.

This small shift can completely change your week. Instead of waking up Monday bloated and sluggish, you’ll feel focused and ready to go.

Mindset Shift: Stop thinking of Sunday as the end of your weekend. Start seeing it as the beginning of your week.

7. Consistency Beats Perfection Every Time

The truth is, your kids don’t need to see you eating perfectly — they need to see you being consistent.

The goal isn’t to live on salads and grilled chicken; it’s to make better choices more often and model balance.

One “off” meal doesn’t ruin your progress — but letting it turn into an “off” weekend will. The goal isn’t to avoid fun, it’s to avoid extremes.

At 40 and beyond, your metabolism slows down, your recovery takes longer, and your energy matters more. But that doesn’t mean your best days are behind you. It means you need to focus on what actually works — building sustainable habits and leading by example.

Because your kids don’t care what your body fat percentage is — they care that you’re showing up with energy, confidence, and consistency.

Key Takeaways

• Plan your flexibility — not perfection.
• Don’t erase a week of progress in two days.
• Use the 80/20 rule the right way.
• Upgrade your weekend meals.
• Drink smarter, not harder.
• Make Sunday your reset day.
• Focus on progress, not perfection.

The Bottom Line

You don’t need a new diet — you need a weekend strategy that fits your real life.

When you plan ahead, keep your anchor meals, drink smarter, and ditch the all-or-nothing mindset, weekends stop being your enemy. They become part of your progress.

You’ll wake up Monday feeling better, not worse. Your energy will stay high, your confidence will grow, and your family will notice the difference.

Because the healthiest thing you can do as a dad isn’t just eat clean — it’s lead by example.

Helping busy dads like you navigate the world of health and fitness is what we do every single day inside the Fit Father Program. Our proven 6-week program gives you the simple meal system, workouts, and accountability to finally get results that last like the members below.

Steve Roy, NASM CPT, Certified Personal Trainer @ Fit Father Project

Steve is a single father to two amazing daughters, has been involved in the fitness industry for more than 28 years, and joined the Fit Father Project team in 2023.

Growing up as the prototypical “98-pound weakling”, my goal from an early age was to get bigger and stronger.

This process ignited my passion for health and fitness and I got my first personal training certification in 1997 and started working for a local gym. I spent the next 10 years traveling the country, working in gyms, health clubs, resorts, and hotels trying to be the best trainer and coach I could be and learning from some great mentors.

It's been an amazing journey and at 54 years old, I feel better than I did 20 years ago and it all comes down to making fitness a priority. This is a principle I live by and teach every single day.

*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 building muscle, nutrition, and sustainable fitness habits.

You’ll also hear how to “upgrade” your cup—think low-acid single-origin beans, C8 MCT oil, collagen, and L-ergothioneine—to steady energy, smoother focus, and fewer crashes. Dr. Livingston shares his “Trust Pure” approach from farm-to-cup, why he delays coffee until mid-morning for better cortisol rhythm, and simple, tasty ways to make cold brew at home.

Share this episode with a coffee-loving friend who wants clean energy without the jitters.

Key Takeaways

• Keep 2–3 anchors non-negotiable (e.g., AM/PM walks, hydration, daylight).
• Training is a stressor—on high-stress weeks, deload beats grinding harder.
• Scale carbs to training demand; fasting is fine when appetite dips.
• Celebrate on purpose, once, and move on—avoid “carryover calories.”
• Don’t push through sharp pain; modify exercises and investigate imbalances.
• Shoulder comfort loves elbows-in pressing and smart exercise selection.
• Daily “spine hygiene” (hangs, gentle traction, rolling) pays off fast.
• For candy season: plan a discrete splurge, donate the rest, and reset.
• Empty the “carb buckets” (training + fasting) before big-carb events.
• Meaning-making matters: channel grief/stress into purposeful action.

Coffee Done Right: Clean Beans, Better Energy with Dr. Charles Livingston (Ep. 261)

Learn More about Dr. Charles Livingston & Lifeboost Coffee:

Website: lifeboostcoffee.com/fitfamily 

• Click the website link above and enjoy 58% off your first order.

Instagram: https://www.instagram.com/lifeboostcoffee/
Facebook: https://www.facebook.com/lifeboostcoffee/
TikTok: https://www.tiktok.com/@lifeboostcoffee
YouTube: https://www.youtube.com/channel/UCyweW2mBoIpci7pYNNtgcvg
X: https://x.com/lifeboostcoffee

Biographical Information on Dr. Charles Livingston

Dr. Charles Livingston is the CEO and founder of Lifeboost Coffee, celebrated for its organic, low-acid, and sustainably sourced coffee. With a strong commitment to health and environmentally friendly practices, Dr. Livingston has built a reputation for delivering exceptional healthy coffee that supports both people and the planet.

As a Chiropractic Physician with thousands of hours dedicated to nutritional research, Dr. Livingston believes that feeling your best starts with fueling your body with the best—and coffee should be no exception. This philosophy inspired his mission to create the cleanest, highest-quality coffee in the world, that’s not only good for you but also tastes incredible. From that passion, Lifeboost Coffee was born!

Try Suji and Build Lasting Strength with Less Joint Strain 

To learn more about the Suji portable compression training device, visit https://www.trysuji.com/ and use code FITFATHER for 20% off your first order.

Join Fit Father LIVE in 2026!

• Fit Father / Fit Mother LIVE 2026 Conference — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026.
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*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 choosing and preparing coffee to maximize benefits while minimizing toxins and gut irritation.

We also go deep on training smarter over 40: when to deload (and what that actually looks like), how to scale carbs to match workout demand, and simple injury work-arounds that protect knees and shoulders while you keep making progress. Ben shares shoulder and spine “hygiene” you’ll actually do in 5–10 minutes a day—think hangs, traction, and elbows-in pressing tweaks—plus a short, plug-and-play routine for high-stress weeks.

Finally, with candy season and holidays looming, Dr. A and Ben lay out a guilt-free playbook: plan one discrete splurge, donate the leftovers, and pair big meals with glycogen-draining training or a short reset fast so you refill muscle, not waistline. If you’ve been juggling responsibilities, emotions, and aches—and still want forward motion—Episode 260 gives you the mindset, micro-habits, and on-the-ground tactics to turn any setback into your next comeback.

Key Takeaways

• Keep 2–3 anchors non-negotiable (e.g., AM/PM walks, hydration, daylight).
• Training is a stressor—on high-stress weeks, deload beats grinding harder.
• Scale carbs to training demand; fasting is fine when appetite dips.
• Celebrate on purpose, once, and move on—avoid “carryover calories.”
• Don’t push through sharp pain; modify exercises and investigate imbalances.
• Shoulder comfort loves elbows-in pressing and smart exercise selection.
• Daily “spine hygiene” (hangs, gentle traction, rolling) pays off fast.
• For candy season: plan a discrete splurge, donate the rest, and reset.
• Empty the “carb buckets” (training + fasting) before big-carb events.
• Meaning-making matters: channel grief/stress into purposeful action.

Turning Setbacks into Comebacks with Coach Ben Sterling (Ep. 260)

Try Suji and Build Lasting Strength with Less Joint Strain 

To learn more about the Suji portable compression training device, visit https://www.trysuji.com/ and use code FITFATHER for 20% off your first order.

Fit Father Featured Events

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026.
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*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 managing stress, cravings, injuries, and holiday nutrition so you can keep training safely and consistently.

We cover the big three levers—time, distance, shielding—plus safer headphone choices, laptop and phone best practices, router placement, kids’ screen habits, and what to know about smart meters and “smart home” devices. You’ll also hear practical family strategies (download shows, airplane mode, bedroom sanctuaries) and how to think about 4G vs. 5G today and beyond.

Key Takeaways

• Why EMFs are the “invisible stressor” most people overlook
• How phones, Wi-Fi, Bluetooth, and small cells differ
• What research and field reports suggest about sleep, anxiety, and fertility
• The pitfalls of “harmonizers” and how to evaluate claims
• The family plan: downloads, airplane mode, lap safety, router placement
• Office & bedroom makeovers (fast wins + when to add shielding gear)
• Smart meters & building materials: risks, options, and cost-effective fixes
• Action list for this week + long-term upgrades

The EMF Reality Check: Protecting Your Family in a Wireless World (Ep. 259)

Learn More about Kylen Ribeiro and DefenderShield:

Website:  https://defendershield.com/

• Use discount code FITFAMILY15 at checkout and receive 15% off your order.

Facebook: https://www.facebook.com/defendershield
Instagram: https://www.instagram.com/defendershield/
YouTube: https://www.youtube.com/DefenderShield
Pinterest: https://www.pinterest.com/defendershield/

Links to Dr. Anthony's EMF Presentation

Dr. Anthony Balduzzi’s Deep Dive EMF Presentation: View here 

Research Document on Health Effects of EMFs referenced in the video presentation. Download here. 

Biographical Information on Kylen Ribeiro

Kylen is the Chief Executive Officer at DefenderShield, and is responsible for leading the strategic growth of the company. After growing up in Raleigh, NC, Kylen moved to Tallahassee, FL to complete her lifelong swimming career at Florida State University as the Women’s Swimming and Diving Team Captain. Kylen graduated with a B.S. in Marketing and Management and married her fellow teammate turned husband. She continued her education as a Seminole and went on to earn her Masters in Business Administration.

Upon finishing school, Kylen secured an executive management position with one of the largest International retailers in the world, where she spent over 6 years honing a wide skill set that allowed her to make an immediate impact at DefenderShield.

In 2016, while pregnant with her son, Kylen completed a 200-hour Yoga Teacher Training program at a prominent studio in Tampa, FL, where she met DefenderShield co-founder, Ryan DeBaun.

Kylen knew what a special opportunity it would be to join DefenderShield, the pioneers of a new industry in the digital wellness space. She began working with Ryan and Daniel DeBaun in 2017 and has been a key aspect in the company’s growth since then.

In her personal time (wait, do moms even have personal time?), Kylen enjoys time with family and friends, reliving childhood with her sons (which she now has 2 of), practicing yoga, traveling, eating delicious food, and enjoying the outdoors and water.

Try Suji and Build Lasting Strength with Less Joint Strain 

If you want to learn more about the Suji portable compression training device, visit https://www.trysuji.com/ and use code FITFATHER for 20% off your first order.

BEAM Minerals can make a huge difference on your health!

Learn about Beam Minerals and what they can do for your health at beamminerals.com/fitfamily. Use the code FITFAMILY for 20% off your first order.

Featured Events & Links

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026.
• Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belize

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*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 the health impacts of everyday EMFs and practical protection steps.

We cover cold-weather training options and how to build indoor contingencies you’ll actually use. You’ll also learn why less daylight can impact mood, sleep, and consistency—and what to do about it with smart light exposure and Vitamin D updates. 

On the nutrition front, Dr. A makes fall eating easy: warming crock-pot meals, seasonal produce swaps (hello, squash and pomegranate), and a straightforward holiday strategy that lets you enjoy the feast without losing momentum. 

Finally, we zoom out: seasonal planning is about rhythm, not perfection. With a few proactive adjustments, you can stay grounded through fall, glide into winter, and keep stacking wins week after week. Plus—live event invites for 2026 if you want to take the next step in person.

Key Takeaways

• Build a seasonal plan: what worked in summer may not work in fall. 
• Create indoor training contingencies (space, equipment, time block). 
• Protect mood/sleep as daylight drops: morning light or full-spectrum lamp. 
• Vitamin D: consider testing and/or increasing D3 + K2 during low-sun months. 
• Use warming, one-pot meals (stews, slow-cooker) for easy adherence. 
• Seasonal swaps: squash, root veg, pomegranate for micronutrients & fiber. 
• Holiday strategy: small protein snack pre-event; protein/veg first; dessert last. 
• Leverage calories: strength train the day after big meals or add a light fast. 
• Guard your circadian rhythm: earlier wind-down as evenings get darker. 
• If travel ramps up, prep a portable routine and default meals. 
• Think in systems (routines + environment) rather than willpower. 
• Consider in-person events for accountability and momentum spikes.

Fall Reset: Adapt Your Health Plan as the Seasons Change (Ep. 258)

Save with a Troscriptions Trial

If you’re on a mission to simplify and accelerate your path to health optimization and feel better now, Troscriptions is where to start. Give it a try at troscriptions.com/FITFAMILY or enter FITFAMILY at checkout for 10% off your first order.

Featured Events & Links

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026.
• Belize Service Trip — June 6-12, 2026. For information please write belize@fitfatherproject.com

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*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 light/sleep, Vitamin D seasonality, and adherence strategies, translated into simple, real-world actions for adults 40+.

Here’s the truth: the scale is a lagging, noisy signal. If you’re following the right plan, your body can’t help but make progress—you just need better ways to measure it. And if you want a plan that guarantees those wins show up in your clothes, energy, strength, and labs, that’s exactly what our Fit Father Program program delivers.

Promise: In this article I'm going to share with you how to stop letting the scale derail your mindset, how to start tracking what actually matters, and the 7 fundamentals that will ensure you continue to make progress.

First: When Weight Loss Stalls, Shift the Goal

For example: if you’re 200 lbs aiming for 180, ask: What do I actually want?
More energy? Confidence? Clothes that fit right? Playing hard with the kids without gassing out? Those outcomes keep you motivated when the number wobbles.

Numbers are just numbers and unless there is some significant emotional reason you’re tied to them, it’s sort of arbitrary. Meaning, if you want to lose 20 pounds just for sake of losing it, it may not be motivating enough to keep you on track when things get hard.

Instead, ask yourself these questions: 

• How do I feel and how’s my energy?

• Do my clothes fit better?

• Do I feel more confident and attractive?

• Are others noticing?

• Am I happier with what I see in the mirror?

Why Most People Stall (and How Our Members Don’t)

• Daily weight swings (salt, sleep, hormones, training) can mask fat loss for weeks.

• Body recomp is real—gain muscle while losing fat and the scale barely moves.

• Random workouts + guesswork nutrition = inconsistent results and motivation drop-off.

Foundations removes the guesswork: simple meal templates, progressive workouts, accountability, and weekly check-ins so you see and feel progress—even when the scale lags.

Click Here To Learn More About Fit Father Foundations
(Get the exact meals, workouts, and daily checklist we give paying members.)

Why the Scale Messes With Your Head

Your weight is constantly shifting. A salty meal, a hard workout, poor sleep, or even the time of day can swing the number by several pounds. That’s normal—but it can feel discouraging when you’re putting in the work and the scale isn’t cooperating.

Here’s another kicker: if you’ve started strength training (which is one of the best things you can do in your 40s), you might actually gain muscle while losing fat. The scale doesn’t know the difference—it just adds up the total. That means you could be transforming your body in all the right ways while the scale says “stuck.”

So if the scale isn’t reliable, what should you track instead?

7 Better Ways to Measure Real Progress

1. The Clothes Test (Simple + Honest)

You may not notice small daily changes in the mirror, but your clothes won’t lie. That notch you tighten on your belt, the way your shirt feels looser around the stomach, or jeans that fit better than they did a month ago—those are big wins. Unlike the scale, your wardrobe gives you feedback you can feel every day.

Pro tip: Keep one “benchmark” piece of clothing—like a pair of jeans or a fitted polo—and try it on every couple of weeks. It’ll tell you more than the scale ever will.

2. Progress Photos Are Gold (Measure Every 4-6 Weeks)

Nobody loves taking them, but progress photos are one of the most powerful tools you’ve got. Take front, side, and back pictures every 4–6 weeks. Don’t rely on daily mirror checks—the changes are too subtle. But when you compare photos month to month, the difference becomes crystal clear.

Some progress photos, like the ones below from a few of our Fit Father Program members, can be highly motivating and keep you laser focused as you continue to make improvements.

Think of it like watching your kids grow. You don’t notice the day-to-day changes, but when you look back at last year’s school photo, it’s obvious how much they’ve grown. Your body works the same way.

3. Strength & Performance (Capability = Confidence)

Here’s something the scale will never tell you: how strong you’ve become. At 40 and beyond, strength isn’t just about vanity—it’s about staying capable and independent for decades to come.

Ask yourself:

• Can you do more push-ups or squats than last month?
• Are you running farther without feeling like your lungs are on fire?
• Have you moved up to heavier weights at the gym?

These improvements are massive markers of progress. And the cool part? They spill over into everyday life—carrying groceries, playing sports with your kids, or even tackling yard work without throwing out your back.

4. Energy & Mood (The Underrated Wins)

Forget six-packs for a second. Real progress shows up in your day-to-day energy. Do you have more stamina to keep up with your kids? Are you less wiped out after a long day at work?

Energy is one of the most underrated signs that your fitness and nutrition are paying off. When you feel good in your own skin and have the juice to live your life fully, that’s a win no scale can measure.

5. Health Markers That Matter (The Grown-Up Scoreboard)

Here’s the grown-up side of progress: your health stats. Blood pressure, cholesterol, resting heart rate, and blood sugar levels—all of these are influenced by your fitness habits. Improving those numbers doesn’t just make you “look” better; it sets you up for a longer, healthier life.

When you go for your next physical, compare your results with your last one. A lower blood pressure reading or improved cholesterol profile is progress that will keep you around for your family longer—and that’s the ultimate goal.

6. Sleep & Mood Upgrades (The Underrated Wins)

One of the first “hidden” benefits of consistent exercise and better nutrition is improved sleep and mood. If you’re falling asleep faster, waking up more refreshed, or finding yourself less irritable, that’s not a coincidence.

Better sleep and emotional stability are game-changers for dads. It means you show up more patient, more present, and more resilient for your family. Again, nothing the scale can capture—but it matters big-time.

7. Body Fat Percentage (Use Consistent Methods)

This is one of those markers that can tell you a lot, but only if done correctly and consistently. Sometimes we may lose body fat while increasing lean muscle and the numbers on the scale may be disheartening, so knowing your body fat percentage can be a huge boost.

If you track body fat, pick one method and be consistent:

• Best: DEXA (periodically), BodPod, or a reliable multi-frequency BIA scale.

• Cost-effective: Skilled caliper testing at your gym. Use the same technician, sites, and protocol each time. Trends > single readings.

The Fit Father Fundamentals (Do These and You Win)

Making progress on and off the scale is simple (but not easy) and is exactly what we teach inside our Fit Father Program.

• Eat a high-quality diet 80%+ of the time.

• If fat loss is the goal: maintain a modest calorie deficit consistently.

• Hit 0.7–1.0 g protein per lb bodyweight daily.

• Progressive strength training 3–4x/week.

• Conditioning/cardio 1–3x/week.

• Sleep 7–9 hours and manage stress.

• Move more, sit less.

• Be ruthlessly consistent—weeks and months, not days.

The Dad Mindset Shift; Use The Scale as a Tool, Not a Judge

Using the scale isn't inherently bad, but relying on it too much or obsessing over every lost and gained pound will drive you (and your family) crazy! Instead, weigh yourself once weekly or track a 7-day rolling average if you must—but always read it alongside your clothes, photos, measurements, performance, energy, and health markers.

Being fit in your 40s+ isn’t about chasing a number—it’s about being the strongest, healthiest version of yourself for the people you love and the life you want to live.

Quick-Start Checklist (Do These This Week)

1. Clothes Test: Pick a benchmark belt/jeans. Note the fit. Recheck in 2–3 weeks.

2. Photos: Take front/side/back today. Repeat in 4–6 weeks.

3. Strength Log: Record one lift (e.g., goblet squat, push-ups). Beat it next week.

4. Waist Measure: Measure at the navel once per week. Track the trend.

5. Energy & Sleep: Note daily energy (1–10) and mornings you wake refreshed. Aim to improve your weekly averages.

Bottom line: Trust the fundamentals. Track what matters. Let your life—not your scale—tell you you’re winning.

Steve Roy, NASM CPT, Certified Personal Trainer @ Fit Father Project

Steve is a single father to two amazing daughters, has been involved in the fitness industry for more than 28 years, and joined the Fit Father Project team in 2023.

Growing up as the prototypical “98-pound weakling”, my goal from an early age was to get bigger and stronger.

This process ignited my passion for health and fitness and I got my first personal training certification in 1997 and started working for a local gym. I spent the next 10 years traveling the country, working in gyms, health clubs, resorts, and hotels trying to be the best trainer and coach I could be and learning from some great mentors.

It's been an amazing journey and at 54 years old, I feel better than I did 20 years ago and it all comes down to making fitness a priority. This is a principle I live by and teach every single day.

*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 building muscle, nutrition, and sustainable fitness habits.

If you’ve ever tried to lose weight, build muscle, or just eat healthier, you already know the nutrition world is incredibly confusing and there are so many conflicting ideas on what the “right” way to eat is. And unfortunately each promises to be the answer, so we never know what actually works.

Inside our Fit Father Program, we’ve helped thousands of busy dads over age 40 break free from the “complicated diet trap.” We teach guys how to press the easy button following a simple nutrition system that fits your busy life.

How To Simplify Your Diet 

In this article, I’ll show you not only why over complicating your nutrition is holding you back from continued progress, but I’ll share some proven strategies that will allow you to dial in your eating while minimizing the time and effort needed to eat a high quality diet.

•  Always know what you’ll be eating for your next meal. Waiting until you’re starving is almost always a bad idea and will often lead to poor choices. This requires a little planning and preparing, but can mean the difference between struggle and success.
• Choose 4-5 easy, healthy meals that you can rotate each week. This helps you avoid getting overwhelmed with too many choices or rushing around shopping for ingredients.
• Stick with the basics for each meal; protein, vegetables, and a fiber rich starch. Keep it as simple as possible!
• Use intermittent fasting to help you control total calorie intake. This is especially important if your primary goal is fat loss. Find an eating window that works for your schedule and lifestyle and it becomes much easier. There are so many benefits of fasting, but one main one is that you’re eating less by default because you’re in a shortened eating window.
• Keep a pantry full of spices and seasonings. These are calorie free and can add enough variety to your meals to keep things interesting without constantly having to find new recipes. For example, marinate your chicken in tarragon and garlic one night and the next use paprika, cumin, and coriander.

Complexity Is the Enemy of Consistency

If you look closely at the people who actually succeed with their diets—year after year, not just for a month—you’ll find something surprising: they keep it simple.

Take a moment to think about how much energy goes into a complicated diet. You’re weighing every gram of food, meal-prepping a dozen containers, tracking every calorie, reading labels like a scientist, and avoiding entire categories of foods.

For a few weeks, it feels exciting—you’re in control, the rules give structure, and the novelty keeps you motivated. But then life happens. Work deadlines pile up. Your kid gets sick. You travel for the weekend. Suddenly, all those rigid rules and restrictions crumble.

Why? Because complicated diets are fragile. They only work when life is perfect. And life is never perfect.

Simplicity, on the other hand, is resilient.

Adopt The Long-Game Mindset: 30-Days vs 30-Years

Anyone can follow a diet for 30 days. But the real question is: Can you eat this way for 30 years?

That’s the difference between flashy diets and a simple, sustainable approach. Flashy diets burn hot, then fizzle. Simplicity might not be exciting, but it’s repeatable. And repeatable habits are the only ones that stick.

At the end of the day, your body doesn’t care about fancy rules. It cares about consistent patterns. Eat real food. Control portions. Repeat.

You’re a busy parent. 

If you’re anything like me, you have far more things to do than you have time and the last thing you want to do is spend hours planning, shopping, prepping, cooking, and cleaning each week all in the name of eating healthier. Does that work, yes. Can we do it for a little while with success, absolutely. But the reality is that most of us just don’t have the time, money or energy to stick with these things for any length of time.

Simplicity Builds Consistency, and Consistency Matters Most

The most powerful factor in any fitness journey isn’t intensity, whether it’s with your workouts or diet—it’s consistency. And the best way to get consistent is to make it as easy as humanly possible to succeed. And that may mean rotating your favorite 5-6 healthy meals over the course of each week. That may mean starting a meal prep habit.

It may mean knowing exactly what you’re eating for breakfast like we cover in this article when you know you’ll be rushing out the door to get to work. Or it may mean using only a handful of ingredients for your meals.

One thing that has worked very well for me personally over the years is eating the same breakfast almost every day. I make 3-4 scrambled eggs with fresh salsa, blueberries, and some potatoes cooked in a pan with a little olive oil and spices. It’s simple and healthy and takes all the guesswork out of eating when I wake up.

Simplicity Eliminates Decision Fatigue

Every day, you make thousands of small decisions—what to wear, how to commute, when to answer emails. By the time you get to dinner, your willpower is already drained.

A complicated diet adds more decisions: Can I eat this food? How many grams of carbs do I have left? Is this snack “clean” enough? That mental clutter often leads to burnout.

But when your diet is simple—protein + vegetables + carbs, repeated in different ways—you don’t have to think so hard. Fewer choices = fewer chances to quit. Using the Perfect Plate approach simplifies eating and makes it so much easier to follow the basic guidelines of a high-quality diet.

The Perfect Plate approach makes things super simple and is the template I have been using for my meals over the last few years. One of my absolute favorite easy meals is 8 oz. of meatloaf (cooked with veggies in it for extra nutrition), a spinach salad with an oil based dressing, and a handful of red potatoes cooked in the air fryer with some garlic and pepper.

Another favorite is an 8 oz. chicken breast marinated in an oil based dressing, asparagus with olive oil and parmesan cheese in the air fryer, and half of a sweet potato. Nothing fancy, just easy, quick, and healthy.

Simplicity Frees You from Food Obsession

One of the hidden costs of complicated diets is that they make you think about food all the time. When you’re constantly counting, measuring, or restricting, food takes up too much mental space.

Simple eating flips the script. Instead of obsessing, you start automating. You eat in patterns, not puzzles. And once eating well feels automatic, you can shift your focus to actually living your life.

A study from Cornell's Food and Brand Lab found that the average person makes about 200 food-related decisions every day, many of them unconsciously. These decisions range from what to have for breakfast to whether to get a snack. Think of all the freed up mental space you’d have if you didn’t have to constantly have to be thinking about and planning your next meal. Do you think you’d be more productive in other areas of your life? I do!

Simple Doesn’t Mean Boring

One fear people have is that “simple” equals bland. Not true. Think of tacos: meat, veggies, tortillas. Or a stir-fry: protein, rice, vegetables, sauce. Simple meals can be endlessly creative without needing dozens of ingredients or restrictive rules.

One of the most popular recipes we’ve shared inside our forum is a dish called Crack Slaw. It’s so easy to make, tastes amazing, and is loaded with nutritional value. It’s just one of the many recipes and tips we share inside our programs to help make fitness easier for you.

Article Summary: The Bottom Line

Nutrition isn’t supposed to feel like a second job. It’s supposed to be your easy, nourishing structure that gives you the energy to support you for the rest of your life.

The most successful eaters aren’t the ones chasing the latest diet trend—they’re the ones who found a way to keep it simple. Because simple is sustainable. Simple is repeatable. And in the long game of health, simple is one of the real “secrets” to success.

A few more ideas to help you succeed:

• Always have healthy snacks on hand. This can prevent you from stopping at a fast food restaurant when you’re out and starving.
• Buy in bulk and freeze for later. Meats and vegetables work very well.
• Focus on eating single ingredient foods and use spices and marinades for experimentation with different flavors.
• Consider joining the thousands of men who are already using these strategies and many more to stay fit and healthy through our Foundations Program.

Ready to press the easy button on your diet?

That’s what we do every day inside the Fit Father Program. Our proven 6-week program gives you the simple meal system, workouts, and accountability to finally get results that last like the members below.

Steve Roy, NASM CPT, Certified Personal Trainer @ Fit Father Project

Steve is a single father to two amazing daughters, has been involved in the fitness industry for more than 28 years, and joined the Fit Father Project team in 2023.

Growing up as the prototypical “98-pound weakling”, my goal from an early age was to get bigger and stronger.

This process ignited my passion for health and fitness and I got my first personal training certification in 1997 and started working for a local gym. I spent the next 10 years traveling the country, working in gyms, health clubs, resorts, and hotels trying to be the best trainer and coach I could be and learning from some great mentors.

It's been an amazing journey and at 54 years old, I feel better than I did 20 years ago and it all comes down to making fitness a priority. This is a principle I live by and teach every single day.

*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 building muscle, nutrition, and sustainable fitness habits.

In the latest episode of the Fit Father Project Podcast, Dr. Anthony Balduzzi sits down with Jonny Tullis, a young father of two, software engineer, and Fit Father community member whose journey shows the power of structure and commitment. Although Jonny isn’t in the typical “40+” age group the program is designed for, he found the Fit Father principles to be life-changing.

Jonny opens up about the moment he realized he needed to change—seeing unflattering photos that didn’t match how he perceived himself. That wake-up call led him to discover Old School Muscle (OSM), where for the first time he experienced a structured, progressive strength-training program paired with clear nutrition guidance. The early days were humbling, but by committing to the full eight weeks, Jonny saw dramatic before-and-after results that shocked both him and his wife.

He shares how building a home gym, tracking his workouts, and leaning into nutrition principles helped him gain strength, reduce pain, and improve his posture and confidence. Jonny also explains the game-changing role of nutrition tracking apps like MacroFactor, which gave him clarity about calories, protein, and portion control. Most importantly, he highlights how logging food changed his relationship with eating—helping him balance occasional treats with long-term progress.

This episode is packed with lessons on overcoming overwhelm, the importance of structure, the value of investing in yourself, and how small, consistent steps can add up to life-changing results. Whether you’re in your 20s, 40s, or 60s, Jonny’s journey is proof that anyone can transform their health with the right mindset and system.

Key Takeaways

• Motivation needs structure to last.
• A simple home gym setup can be powerful for consistency.
• Tracking workouts shows real progress and builds confidence.
• “Newbie gains” are real—early commitment brings rapid results.
• Proper form prevents injury and maximizes results.
• Nutrition tracking is often the most eye-opening part of the journey.
• Calories in vs. calories out is fundamental for fat loss.
• Occasional treats are fine if you stay conscious and balanced.
• Building muscle improves joint health and reduces chronic pain.
• Family support (like affirmations from a spouse) fuels momentum.
• Investing money into a program increases commitment.
• Seasonal cycles (holidays, new year, summer) can be used strategically.
• Small recipe tweaks can significantly reduce calorie intake.
• Sustainability comes from finding a personalized system that works.

From Overwhelmed to Strong: How Jonny Built Muscle and Confidence with OSM (Ep. 257)

Try Troscriptions – With a Discount

If you’re on a mission to simplify and accelerate your path to health optimization and feel better now, Troscriptions is where to start. Give it a try at troscriptions.com/FITFAMILY or enter FITFAMILY at checkout for 10% off your first order.

BEAM Minerals can make a huge difference on your health!

Learn about Beam Minerals and what they can do for your health at beamminerals.com/fitfamily. Use the code FITFAMILY for 20% off your first order.

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*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 building muscle, nutrition, and sustainable fitness habits. 

Episode 256 of the Fit Father Project podcast is an eye‑opening conversation with Kim Rogers, of RogersHood, known online as the “Worm Queen.” Kim shares with Dr. Anthony Balduzzi how a lifelong struggle with endometriosis, surgeries, and undiagnosed Lyme led her to a viral parasite‑cleanse journey—and a mission to help others. Kim explains the real‑world prevalence of parasites and why the common numbers likely underreport the problem due to testing blind spots. She breaks down the landscape: microscopic protozoa (e.g., Giardia, D. fragilis, Crypto), visible nematodes (roundworms, flukes, tapeworms, pinworms), Candida overgrowth, and Lyme—and how these often stack with heavy metals and mold to drive symptoms from gut issues to mood changes and cravings.

We dig into how parasites hijack behavior, the candida–sugar loop, and the often‑misunderstood toxoplasma story beyond just cats. Kim outlines a practical framework for cleansing: kill → bind → evacuate, including why binders are non‑negotiable, what biofilm is, and how her Parafiy/Parafide Kit (three tinctures + a binder) sequences herbs like wormwood, clove, cilantro (for metals), and more to make the process simple and tolerable. We also cover lifestyle support—movement, lymph flow, stress reduction, and smart food add‑ins (pumpkin seeds, garlic, cilantro, dandelion root).

Kim also shines a light on mold—how it brain‑fogged her life, how to suspect it, and why you should address the source (home, RVs, bathrooms, slow leaks) while using targeted support. She discusses water and pet exposures, why some municipal testing misses nematodes, and simple habits to stay proactive—like running a 30‑day cleanse 3–4×/year, especially around travel, sushi nights, lake swims, or stressful seasons.

We wrap with practical food and product tips: daily binders and minerals (she likes fulvic/humic support—her kit even uses a fulvic foot soak), probiotic foods like Coconut Cult, and gut‑soothing marshmallow root treats. If you’re over 40, love sushi, have pets, or feel stuck with “mystery” symptoms, this one gives you a grounded plan to test, cleanse, and rebuild—without fear.

Last minute trip? Get to Phoenix now!

It’s happening Aug. 29–31 — an unforgettable weekend of fitness, inspiration, and connection. Don’t miss your chance to meet us (and your tribe) in person! Details found here: https://www.fitfatherproject.com/2025

Key Takeaways

• Parasites, candida, mold, and heavy metals often co-exist
• Visible worms are only part of the picture; protozoa are very common
• The cleanse framework is kill → bind → evacuate, with binders being essential
• Biofilm breakdown is necessary to expose hidden organisms
• Cilantro and other herbs can support heavy metal detox
• Sushi, raw produce, and undercooked meats are common parasite exposures
• Pets, ponds, lakes, and unfiltered water are major risk factors
• Running a 30-day cleanse three to four times per year is recommended
• Movement, lymph flow, and stress reduction improve outcomes
• Candida drives sugar cravings; diet adjustments are key
• Mold can change mood and behavior; addressing sources is critical
• Simple foods like garlic, clove, pumpkin seeds, and cilantro support cleansing
• Regular water and air testing can reveal hidden exposures
• Fulvic and humic minerals provide support and binding capacity
• Binders should always accompany anti-parasitic herbs or foods

Parasite Cleansing 101 with Kim Rogers -a.k.a. “The Worm Queen” (Ep. 256)

Learn More about Kim Rogers and RogersHood:

Website:  https://rogershood.com/

• Use discount code FITFAMILY at checkout and receive 10% off your order.

Podcast: What's Eating U?! https://podcasts.apple.com/us/podcast/whats-eating-u/id1798180273
Facebook: https://facebook.com/groups/939934813840694/
Instagram: https://www.instagram.com/mrsrogers.hood/
TikTok: https://www.tiktok.com/@mrsrogershood
YouTube: https://www.youtube.com/channel/UC0DqZB28z2jtUSLgXyC-N9g
Linktree: https://linktr.ee/RogersHood
Mold test kits: https://www.gotmold.com/
Water tests: https://www.parasites.org/
https://etrlabs.com/product/legacy-health-scan/

Biographical Information on Kim Rogers

Kim Rogers is a seasoned wellness professional with over 20 years of experience in Western medicine. Kim has dedicated her career to advancing medical knowledge and improving patient care. Throughout her extensive tenure in the medical field, she has authored numerous medical publications, contributed to national allied health certification tests, and provided valuable insights as a member of medical advisory boards.

Kim's journey in the medical field took an unexpected turn when her own health challenges led her on a transformative path. Struggling with endometriosis, parasites, Lyme disease, and mold poisoning, she embarked on a personal quest to stop taking pharmaceuticals and strive for a more holistic and natural approach.

Inspired by her own healing journey, Kim founded RogersHood Apothecary in December of 2021 and invented the globally known, best selling, and viral ParaFy Parasite Cleanse kit. This kit consists of high-quality, hand made herbal tinctures aimed at detoxing unwanted parasites, worms, candida, heavy metals & toxins while also promoting well-being.

RogersHood gained widespread recognition after Kim's personal results with parasites went viral on TikTok and Instagram, gaining millions of views and hundreds of thousands of followers crowning her the “Worm Queen”. With a commitment to transparency and quality, Kim's products have resonated with a diverse audience seeking natural solutions for various health concerns.

Driven by her purpose and passion, Kim — armed with knowledge, dedicates her life to helping others self-heal and to become their own patient advocates in their lives and health. By sharing her experience and expertise on social media and her own health & wellness podcast, What's Eating U?!, she is clearly on an unstoppable mission to help the world heal.

Check Out Troscriptions With a Discount

If you’re on a mission to simplify and accelerate your path to health optimization and feel better now, Troscriptions is where to start. Give it a try at troscriptions.com/FITFAMILY or enter FITFAMILY at checkout for 10% off your first order.

Try The Fresh-Pressed Olive Oil Club for $1

Go to http://go.getfreshfitfather.com to enroll in the Fresh-Pressed Olive Oil Club, pay just $1 to help cover shipping costs, and receive a complimentary full-size bottle ($39 value) of one of the greatest olive oils T.J. has ever discovered. 

With T.J.’s Club, there’s never a commitment to buy anything, now or ever, and you can cancel your membership at any time.

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*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 real‑world parasites, mold, and candida – and how to cleanse from them.

On Episode 255 of the Fit Father Project Podcast, we sit down with Fit Father member Chris Farrell, a husband, father of two young boys, and commercial appraiser from Atlanta, Georgia. Like so many busy dads, Chris was caught in the cycle of long workdays, constant travel, and family responsibilities — and his health was slipping away. At 37, he found himself tired, unmotivated, and carrying extra weight. A routine doctor’s visit revealed his testosterone levels were equivalent to that of a man 30 years older. That was the wake-up call.

Chris joined the Fit Father Foundations Program and committed himself to the process. In just six weeks, he dropped 17 pounds — even while traveling for work — and discovered a new structure for his eating and workouts that he could actually stick with. He leaned heavily on simple strategies like intermittent fasting, balanced plate meals, and daily accountability. These tools became his foundation for lasting success.

But Chris’s transformation didn’t stop with weight loss. Over the last six months, he has consistently trained five days a week, doubling his strength on major lifts and completely reshaping his body. Beyond the physical changes, he describes feeling energized, motivated, and confident in a way he hadn’t for years. His wife, kids, and colleagues have all noticed the difference — and his story is inspiring everyone around him.

Most importantly, Chris emphasizes the mindset shift: from feeling lost and exhausted to feeling focused, consistent, and proud of sticking with a program. His journey is proof that no matter how busy life gets, the right structure, community, and commitment can unlock powerful results.

NEXT WEEK! Join us in Phoenix

It’s happening Aug. 29–31 — an unforgettable weekend of fitness, inspiration, and connection. Don’t miss your chance to meet us (and your tribe) in person! Details found here: https://www.fitfatherproject.com/2025

Key Takeaways

• Chris lost 17 pounds in six weeks while traveling for work.
• He set a modest first goal (10 pounds) but exceeded it quickly.
• Intermittent fasting (stopping eating by 6 PM) became a game-changer.
• He managed road trips and flights by choosing healthier options at airports and fast-food restaurants.
• Counseling first encouraged him to check his bloodwork, uncovering extremely low testosterone.
• TRT (testosterone replacement therapy) plus lifestyle changes transformed his energy.
• Weightlifting, not just cardio, helped boost his hormones and physique.
• Chris went from inconsistent to working out 5 days a week without missing sessions.
• He doubled his strength on major lifts within months.
• His wife, kids, and colleagues have noticed his transformation.
• Community support inside the Fit Father Brotherhood was a key motivator.
• He’s now preaching the program to friends and family with pride.
• Chris sees this as a long-term lifestyle — a foundation for the next 10 years.

From Tired Dad to Fit Father: Chris Farrell’s Transformation (Ep. 255)

See what Mitopure can do for you!

Timeline is offering 20% your first purchase. There's never been a better time to experience the benefits of Mitopure.

Go to https://www.timeline.com/FITFATHERPROJECT and use code FITFATHERPROJECT at checkout for 20% off your order.

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.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*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 healthy weight loss, fitness, and men’s lifestyle change.