In this inspiring episode of the Fit Father Project Podcast, Dr. Anthony Balduzzi sits down with Erick Sokn, a 65-year-old Fit Father who has transformed his health and fitness despite a lifetime of injuries, setbacks, and health challenges. From breaking his back in his 20s to overcoming kidney cancer, chronic pain, and weight fluctuations, Erick shares how the Fit Father Project helped him regain strength, mobility, and vitality in his 60s.

Erick details his journey from serving in the military to working as an ironworker and engineer while struggling with injuries and fluctuating weight. He reveals how clean eating, metabolic resistance training (MRT), and a disciplined fitness routine helped him drop excess weight, significantly reduce pain, and reclaim an active lifestyle. With a 14-minute improvement in his Murph workout time, a dramatic drop in cholesterol, and a renewed sense of purpose, Erick shares his biggest lessons, struggles, and advice for men looking to take control of their health—no matter their age.

Key Takeaways

• At 65 years old, Erick is in the best shape of his life after years of injuries, surgeries, and setbacks.
• He suffered from a severe back injury at age 24 but refused to let it stop him.
• Clean eating and following the Fit Father Project nutrition plan helped Erick lose over 25 pounds and cut his cholesterol from 235 to 161.
• The Murph workout became a benchmark for his fitness transformation—he improved his time by 14 minutes while wearing a weighted vest.
• He overcame chronic inflammation and pain by eliminating refined carbs, processed foods, and sugar, leading to a drastic reduction in joint and back pain.
• Following the workouts, Erick improved his heart rate recovery, endurance, and strength.
• Prioritizing protein intake was key to maintaining muscle mass and energy—he incorporates whole foods and protein shakes into his daily routine.
• He emphasizes adaptability in training to avoid injury and maintain consistency.
• Key to Erick is staying active for family—he wants to be able to play with his grandkids, hike, bike, kayak, and help his children for years to come.
• He believes that integrity, discipline, and consistency are crucial—not just in fitness but in life.
• His biggest advice: “Just get started. The hardest part is the first week. Once you feel the results, you’ll keep going.”

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*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 overcoming injuries, setbacks, and challenges by focusing on clean eating and intentional exercise.