From Chef to Coach - Mike Denman's 50kg Transformation
Special Guest: Mike Denman, owner of the FitDad program
Ian's Update:
15 days into fatherhood
Routine completely disrupted
Still hitting gym 4-5 times a week but struggling with diet discipline
Weight hovering in the 130s (kg), down from peak of 168kg
Mike's Story:
The Rock Bottom Moment:
Peaked at ~23+ stone during COVID lockdown
Worked as a chef with constant food access and wine obsession
The turning point: His 2-year-old daughter hugged a fat Buddha statue at a garden centre and shouted "daddy"
Wife sent him the photo thinking it was hilarious - it flipped a switch
The Journey:
Lost 50+ kilos over time through high protein, moderate fat, balanced carbs
Started with basic changes: cutting snacks, smaller portions, more walking
Tried multiple approaches: intermittent fasting, even veganism briefly
Carried up to 30kg in a backpack during walks to burn more calories
The secret: "I just didn't give up" - pushed past the plateau when others quit
Life as a Chef:
Constant food availability and temptation
Tasting all day as part of the job
Long shifts (midnight finishes), poor sleep, stress eating
Wine qualifications and massive personal collection
The environment enabled every excuse: shifts, stress, fatigue
Giving Up Alcohol:
Still owns 100+ bottles of wine with qualifications in wine
Quit because he genuinely didn't want it anymore - no struggle
Occasionally has half a glass of exceptional wine (Sassicaia, Sonoma Coast Pinot Noir)
"I was drinking a high-calorie depressant that ruined my sleep while trying to get healthy"
Once you become a "fit person" rather than a "fat person giving stuff up," the logic is clear
Current Business:
Left hospitality, now coaching full-time
60 active clients, helped 500-600+ through programs
Runs free 5-day "Fat Loss Kickstart" challenges every fortnight (100-200 participants)
Maintains free WhatsApp community for ongoing support
Focus: Online coaching for dads (more contact than traditional PT)
The Fatherhood & Diet Debate:
Ian's Dilemma:
Treats sugar as an addiction requiring complete abstinence
Patterns show: alcohol OR sugar leads to self-destruct button
Mental clarity on sugar-free diet was transformative
Childhood filled with sugar once he could earn money
Questions whether restriction created the problem or would have prevented it
The Kid Question:
Mike's coach raised 3-4 kids totally sugar-free with fewer illnesses and better focus
Ian planning: homemade baby food, blended veg/meat, avoid ultra-processed
The counterpoint: Ian's wife ate everything as a kid and has no weight issues
Risk: Will total restriction cause rebellion later?
Mike's take: Personality matters more than restrictions
Key Insights:
"The last 10 kilos are the hardest - people stop too early"
Online coaching provides more touchpoints than traditional PT
Sobriety happened naturally when identity shifted from "fat person restricting" to "fit person living"
Instagram/influencer advice can be "ludicrous and borderline dangerous"
Podcast Announcement:
This is one of the last "50kg Drop" episodes - rebranding to "Three Fat Dads" to focus on weight loss while navigating fatherhood. Looking to collaborate with Mike as a coach for the journey.
Connect with Mike:
Instagram: @MikeDenmanFitness
Free 5-Day Fat Loss Kickstart (link in bio, runs every fortnight)
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