The Busy Dad Rebuild

Most guys don’t have a willpower problem. They have a pattern problem: a few habits that quietly undo a good week.

In this episode, I break down the five nutrition mistakes I see over and over with busy dads, and what to do instead:

• Being a weekday saint and a weekend sinner
• Starving all day, then eating everything at night
• Drinking your calories without counting them
• Saying “I eat pretty healthy” with no idea of portions
• Overhauling everything on Monday

Plus a few other topics, and how you can send in your questions for upcoming Q&A episodes.

Pick one of these to fix this week. Not all five. Just one.

Not sure which one is holding you back? Take my free Dad Bod Reality Check. You’ll get a personalized report and a 30-day plan:

https://go.theminimalistgym.com/the-dad-bod-reality-check-assessment

Ready for a plan built around your life? The Busy Dad Rebuild is my 12-week coaching program for busy dads over 40: https://go.theminimalistgym.com/optin-2827

Got a question for a future Q&A episode? Send me a DM on Instagram.

@minimalist.gym

You've probably believed at least a few of these. I know I did. In this episode I break down 10 fitness and nutrition myths that keep busy dads over 40 stuck. We cover the 90-minute workout, "clean = lean," carbs, your metabolism, protein, the scale, and the Monday restart. Plus what to focus on instead. 

Take the free Dad Bod Reality Check: https://go.theminimalistgym.com/the-dad-bod-reality-check-assessment

Follow me on IG @minimalist.gym

Youtube: @minimalistgym

Work with me: https://go.theminimalistgym.com/optin-2827

"I know what to do... so why the hell am I not doing it?"

Most dads don't need another nutrition podcast.

They need help understanding why knowing and doing have become disconnected.

In this episode, Derek discussed how to put knowledge into action and breaks down three keys to success:

1. Simplicity

2. Systems

3. Identity. 

Take the free Dad Bod Reality Check: https://go.theminimalistgym.com/the-dad-bod-reality-check-assessment

Follow me on IG @minimalist.gym

Youtube: @minimalistgym

Work with me: https://go.theminimalistgym.com/optin-2827

"If I had to start over tomorrow, these are the five habits I'd focus on first."

In this episode, Derek breaks down his top 5 nutritional habits that will have the biggest impact on your health, fitness, and body composition. These are the same habits we put the majority of our focus towards in phase 1 of my S4 System.

For more content similar to this, please give me a follow on IG - @minimalist.gym

Take the free Dad Bod Reality Check: https://go.theminimalistgym.com/the-dad-bod-reality-check-assessment

Follow me on IG @minimalist.gym

Youtube: @minimalistgym

Work with me: https://go.theminimalistgym.com/optin-2827

Most men don't struggle because they lack information.

They struggle because they've attached their identity to being the guy who figures everything out himself.

The problem is that health and fitness doesn't reward stubbornness.

It rewards awareness.

In this episode, Derek discusses why it's so hard for successful men to ask for help. and why true strength means knowing when to outsource and seek guidance.

Take the free Dad Bod Reality Check: https://go.theminimalistgym.com/the-dad-bod-reality-check-assessment

Follow me on IG @minimalist.gym

Youtube: @minimalistgym

Work with me: https://go.theminimalistgym.com/optin-2827

Can you drink alcohol and still reach your fitness goals?  Can alcohol be a part of a healthy lifestyle?  

In this episode, Derek covers: 

•  How alcohol is metabolized in the body 
•  Why alcohol can interfere with fat loss and muscle building 
•  The effects of alcohol on sleep, hormones, recovery, and appetite 
•  The difference between occasional moderate drinking and habitual overconsumption 
•  Practical guidelines for incorporating alcohol while still making progress

Follow me on IG @minimalist.gym

Take the free Dad Bod Reality Check: https://go.theminimalistgym.com/the-dad-bod-reality-check-assessment

Follow me on IG @minimalist.gym

Youtube: @minimalistgym

Work with me: https://go.theminimalistgym.com/optin-2827

Derek goes over the process of setting calorie and macro targets for fat loss and muscle building.  

By the end of this episode, listeners will understand:

•  Why calories are the foundation of body composition 
•  How to estimate maintenance calories 
•  How to set a calorie target for fat loss or muscle gain 
•  How to calculate protein, fats, and carbohydrates 
•  How to adjust intake based on progress 
•  Why consistency matters more than perfection

Be sure to follow us on IG @minimalist.gym 

Take the free Dad Bod Reality Check: https://go.theminimalistgym.com/the-dad-bod-reality-check-assessment

Follow me on IG @minimalist.gym

Youtube: @minimalistgym

Work with me: https://go.theminimalistgym.com/optin-2827

This final episode in a 3-part series is designed to help listeners understand that lasting transformation has very little to do with motivation and almost everything to do with systems.

By the end of this episode, you will understand:

•  Why consistency breaks down during stressful seasons 
•  How to define a set of minimum standards 
•  Why flexibility is more important than perfection 
•  How to recover quickly after setbacks 
•  Why this principle is the glue that makes everything else sustainable

Don't forget to register for the live workshop where I'll be breaking down all the keys of the Minimalist Method for Men.  When?  Tuesday, May 19th at 7pm EST.

Find me on IG to register:  @minimalist.gym 

Take the free Dad Bod Reality Check: https://go.theminimalistgym.com/the-dad-bod-reality-check-assessment

Follow me on IG @minimalist.gym

Youtube: @minimalistgym

Work with me: https://go.theminimalistgym.com/optin-2827

Part 2 of a special three-part podcast series leading up to my upcoming workshop, The Minimalist Method for Men.

In Episode 1, we covered The Metabolic Primer and why many men over 40 are accidentally sabotaging their metabolism through chronic under-eating and inconsistent nutrition.

Today, we're tackling the second major pillar of the system.

I call it:

The 30-Minute Muscle Method.

If you're listening to this episode before 7pm EST on 5/19/26 and would like to register for the workshop, find me on IG - @minimalist.gym 

Take the free Dad Bod Reality Check: https://go.theminimalistgym.com/the-dad-bod-reality-check-assessment

Follow me on IG @minimalist.gym

Youtube: @minimalistgym

Work with me: https://go.theminimalistgym.com/optin-2827

This first episode of a 3 part series that introduces listeners to the foundational concept of The Metabolic Primer, which is Key #1 of my upcoming workshop.

The goal is to help busy men realize:

•  Their metabolism is not "broken" 
•  Chronic under-fueling is sabotaging fat loss 
•  Muscle is the key to metabolic health 
•  Protein and structured eating are the first steps to recovery 
•  Your workshop provides the complete roadmap

The live workshop, The Minimalist Method for Men is Tuesday, May 19th at 7pm EST.  Find me on IG to register for the workshop @minimalist.gym. 

Take the free Dad Bod Reality Check: https://go.theminimalistgym.com/the-dad-bod-reality-check-assessment

Follow me on IG @minimalist.gym

Youtube: @minimalistgym

Work with me: https://go.theminimalistgym.com/optin-2827