In this episode, I’m answering 6 questions from TikTok, Instagram, and inside our group.

Stuff like:

– Do I have to count calories?

– What diet actually works?

– Can I get abs in my 40s (without being miserable)?

– And what’s the least amount of training I can get away with?

If you're a dad trying to get leaner, stronger, and just feel a bit more like yourself again — this should help.

⏱ Chapters:

00:00 – Intro: Who this is for

01:57 – My story

05:45 – Can I lose fat without counting calories?

08:50 – What’s the best diet for fat loss?

13:45 – How do I get abs in my 40s?

16:20 – What’s the bare minimum I need to train?

20:00 – Cardio vs weights – what’s better?

23:55 – Do I actually need supplements?

If you want to be the first to know when the next group opens — and you’d like a free starter gift to get going now — just DM me the word FIT over on Instagram.

📲 https://www.instagram.com/fit.dad.kevin

More questions? Leave them below and I'll answer them in the next episode!

Jump into episode one of the Fit Dad Project, where I (Kevin, currently 43 year old dad of 3 under 5) breaks down practical, no-nonsense fitness strategies for busy dads who struggle to prioritise their health.

This episode cuts through the noise and delivers straightforward advice you can put into practice today.

Here's what you'll learn:

• Why mindset and identity are the real foundations for lasting fitness
• The importance of eating real, single-ingredient, nutrient-dense foods—and what to avoid
• Why walking is the most underrated fat-loss tool and how to fit it in
• How to hit your daily protein goal for better hunger control and muscle retention
• The essentials of training for muscle, staying hydrated, and making smart, sustainable changes

If your life is loud, messy, and exhausting, this episode is for you.

Timestamps:

00:00 Podcast for Busy, Aging Dads

06:17 Future Health and Aging Concerns

08:25 "Fitness: A Skill Like Driving"

11:39 "Identity-Based Fitness Habits"

15:38 Vegan Diets Lack Nutrients

18:07 Engineered Addiction Foods

22:10 "Bodybuilding: Image vs. Health"

24:42 Protein: Key to Hunger Control

29:09 "Mastering Concentric and Eccentric Lifts"

31:09 "Mindful Weightlifting Over Ego Lifting"

33:38 "Hydration Tips: Water and Salt"

38:29 Progressive Overload Explained