In episode 273 of the Fit Father Project Podcast, Dr. Anthony Balduzzi builds on last week’s longevity conversation by tackling one of the most misunderstood topics in modern health: insulin sensitivity.

Dr. Anthony breaks down how insulin actually works in the body, why insulin resistance is at the root of weight gain, fatigue, inflammation, and pre-diabetes, and how most men unknowingly make themselves more insulin resistant through poor sleep, chronic stress, inactivity, and mistimed nutrition.

You’ll also learn how strength training, fasting, gut-friendly carbohydrates, and stress regulation work together to create metabolic flexibility—allowing your body to burn carbs when needed, burn fat at rest, and stay resilient as you age.

Check out Part One of this series, "Build Muscle or Age Faster."

Rate & Review: If these solo episodes are helping you think differently about your health, we’d truly appreciate a quick rating or review. Even a short review makes a big difference.

Join the Fit Father Community: Listening is powerful—but applying this information alongside other committed men takes things to another level. If you’re ready to stop doing this alone, we’d love to have you with us.

Next Week’s Episode: Next week, Dr. Anthony wraps up the series by pulling everything together—training, metabolism, recovery, and long-term health—into a clear framework you can follow throughout 2026 and beyond.

If Part 1 changed how you think about muscle, and Part 2 reshaped how you view insulin and blood sugar, you won’t want to miss the final installment.

1. Insulin is essential—but chronic elevation drives disease
2. Insulin resistance as the hidden driver of aging and inflammation
3. Muscle as the primary glucose disposal organ
4. Strength training as an insulin-sensitizing signal
5. Timing carbohydrates around workouts for metabolic advantage
6. Poor sleep causing 30–40% insulin resistance the next day
7. Stress and cortisol directly blocking insulin sensitivity
8. Visceral fat as a hormonal disruptor
9. Fasting as a powerful insulin-reset lever
10. Gut-friendly carbohydrates improving long-term blood sugar control
11. Walking after meals to blunt glucose spikes
12. Metabolic flexibility as the true goal—not carb elimination

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1. Fit Father Sedona Retreat — April 2026. Eight spots left!
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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.

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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 insulin sensitivity, metabolism, and long-term health.