Fit Father Project Podcast

Fit Father Project
  • 5.0 (184)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

If you’re a busy guy in your 40’s, 50’s and 60’s, chances are you have heard that you can no longer reap the benefits of the days of your youth. Society has told you that it’s not possible for you to stay lean, stay fit, and have the exuberance and energy you once felt and had as a young man. These constant messages are telling us that it's ok to not be our best selves. We don’t have to try or stay hungry as we once did when we were young. We no longer have anything to prove to ourselves. These messages are also contributing to a larger problem we are not addressing. Obesity. In the U.S., today, nearly 50% of all men over 40 are obesity. Being overweight and out of shape is the number one contributor to early death. And today more men are passing away at younger ages than ever before. Cancer diagnoses in men are escalating. Men are being put on prescription meds for blood pressure, high cholesterol, and heart disease at younger ages. And more families are losing fathers and husbands by the day. Obesity is the enemy, the one that sits on the top of the hill peering down at us from afar. We have allowed for far too long to let ourselves lose. To take the hill is no easy task. There are no quick fixes. There are no hacks or shortcuts to winning this battle to a better and more healthy life. The only way to win is to work. Every day, little by little. And with the right methods, tools, and strategies, together we can help you stand tall against the enemy of obesity and mediocrity and take back your life. Hi, I’m Dr. Anthony Balduzzi, CEO of The Fit Father Project and Host of this show, the Fit Father Project Podcast. For the last 10 years, my team and I have perfected a health and weight loss system designed exclusively For Men Over 40. 40,000 men in over 100 countries have come through Fit Father Project ready to take on their own hill and conquer their enemies. And now it’s time we help you with yours. On this podcast, we’re going to cover tactics and strategies to help you wage war against your enemy such as - How to increase your testosterone to build age-defying muscle - How to make healthy eating simple and sustainable. - How to become the best version of yourself. My commitment to you is to set you up for success. Truth be told, there will be times your mind will tell you to take it easy, to go back to unhealthy habits. There will be times that the daily stresses of life will make you feel like the only way to deal with it is to eat your favorite junk food meal. There will be times you will feel satisfied with where you are and give up because you’re content. But together on this podcast, we will stay the course and conquer the hill. To get the latest episodes of the Fit Father Project Podcast, follow us on Apple, Spotify, and or wherever you get your podcast and turn your notifications on so you know when a new episode drops. Stay Strong. Stay Vigilant. And Take the Hill.

  1. 4D AGO

    Sleep Like You Mean It: The Nighttime Routine That Changes Everything with Dr. Anthony Balduzzi

    In Episode 277 of the Fit Father Project Podcast, Dr. Anthony Balduzzi breaks down why your best mornings are built the night before. If you are eating clean and working out but still waking up tired, sleep is often the missing piece that makes everything else harder. You will learn a simple framework where every evening routine has three jobs: set the clock, lower arousal, and protect the sleep cave. Dr. A explains how light, meal timing, and screen habits affect melatonin and deep sleep. He also shares practical tools like a wind-down rule, hot shower timing, breathing to calm the nervous system, and bedroom tweaks that create deeper, more restorative sleep. Finally, you will hear Dr. A’s favorite “do one upgrade for 7 nights” challenge and a few supplement options to consider after the basics are in place. Next week, he continues the series with travel strategies so you can stay consistent even when your routine gets disrupted. In this episode, you’ll learn the 3 jobs of an evening routine: The 3 Jobs of an Evening RoutineSet the Clock (light + meal timing + consistent cues)Lower Arousal (mind and nervous system downshift)Protect Your Sleep Cave (cool, dark, quiet, positioning) Coming up: How to stay consistent with nutrition, workouts, hydration, and sleep while traveling. Missed Morning Routines? Last week Dr. Anthony's podcast was on setting good morning routines. Head here to listen and get your mornings started with a positive bang! Rate & Review: If this episode helped you, leave a 5-star rating and a quick review. It helps more dads find the show. Join the Fit Father Community: Want accountability and support? Join us inside the Fit Father community and share your “7-night upgrade” results. If you’re ready to stop doing this alone, we’d love to have you with us. www.fitfatherproject.com Key TakeawaysSleep quality over sleep quantityThe 3 jobs: set the clock, lower arousal, protect the sleep caveMorning light exposure supports stronger melatonin at nightDim lights and shift screens warmer 60–90 minutes before bedDinner timing as a major lever, ideally finishing 3 hours before sleep“3-2-1 wind-down rule”Brain dump and tomorrow list to close open loopsNasal breathing and slow exhales to downshift the nervous systemHot shower 60–90 minutes before bed to help cooling and sleep onsetCool, dark, quiet bedroom basicsspan class="ql-ui"...

    40 min

  2. FEB 9

    Win the Morning, Win the Week: Morning Routines Made Simple with Dr. Anthony Balduzzi

    This week, in Episode 276 of the Fit Father Project Podcast, Dr. Anthony Balduzzi kicks off a 3-part series on routines by zooming in on the one that sets the tone for everything: your morning. He shares what’s actually worked for him across different seasons of life—and why your routine should evolve as your life evolves. You’ll learn a simple “3-bucket” framework (physical, mental, spiritual), how to identify your non-negotiable anchors, and how to drop the “shoulds” that create friction. Plus, Dr. A explains how to shrink habits when life gets hectic, and why missing one day is fine—but missing multiple days in a row is where momentum breaks. If you’ve ever felt rushed, reactive, or inconsistent in the mornings, this is your reset. Simple. Practical. And built for real life. In this episode, you’ll learn: How to choose your “non-negotiable” morning anchorsThe 3-bucket routine framework (physical / mental / spiritual)How to shrink habits when you’re busy (without quitting)The “don’t miss twice” rule for staying consistentWhy the night before is part of a great morning (next week’s topic) Rate & Review: If this episode helped you, leave a quick 5-star rating and a short review—it helps more parents find the show. Join the Community: Fit Father members—share your morning anchors inside the app so we can learn from each other. Next Week: Part 2, the nighttime routine that makes mornings effortless. Subscribe so you don’t miss it! Key TakeawaysMorning routines = the “bookends” that shape daily momentumSeason-based routines: what serves you now may change laterThe 3 buckets: physical + mental + spiritual nourishmentFind your cornerstone “anchor” before adding anything fancy“Collapse the size” of habits when life gets busyMiss one day, ok - don’t miss more than twoBonus habits vs non-negotiables (reduce friction)Focus / Buffer / Free days: different routines for different daysA better morning starts the night before (preview tomorrow)One new habit at a time (avoid overload, build mastery) A Different Kind of Reset — Sedona Men’s RetreatJoin Dr. Anthony in Sedona for a powerful few days of hiking, training, reflection, and real connection with men who value growth and integrity. This is not a conference — it’s a reset in one of the most beautiful places on earth. April 16-19, 2026. Register by Feb. 15. Click here Fit Father / Fit Mother LIVE 2026! This August. Phoenix, Arizona. Hundreds of men and women gathering to learn, grow, mingle, have fun,...

    30 min

  3. FEB 2

    The Steel Force Behind Fitness - FFP Coach Steve Roy: Resilience, Fatherhood & Showing Up

    In this episode of the Fit Father Project Podcast, Dr. Anthony Balduzzi sits down with FFP Coach Steve Roy for a deeply human conversation about resilience, fatherhood, and why fitness is about far more than aesthetics. Steve opens up about his personal journey—from a painful childhood and early struggles with confidence, to discovering fitness as a pathway to strength, purpose, and service. Together, they explore how movement becomes medicine during life’s darkest seasons, why “showing up” matters more than motivation, and how physical practice can anchor us through grief, stress, and uncertainty. This episode is a powerful reminder that fitness isn’t just something you do—it’s something you lean on when life gets heavy. If you’ve ever struggled to stay consistent, questioned your “why,” or felt knocked down by life, this conversation will meet you where you are and point you toward what truly lasts. Coming up: Come back starting Feb. 9 for a 3-part series on Finding Strength in Routines. Morning routines. Evening Routines. Seasonal Routines. You’ll learn some powerful tricks to maximize your fitness plans. Rate & Review: If our podcast is 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. www.fitfatherproject.com Key TakeawaysFitness as emotional processing, not punishmentMovement as a non-negotiable anchor during adversityWhy motivation fades but commitment sustainsThe power of non-zero daysLeading children through example, not forceExercise as identity, therapy, and stabilityCommunity and accountability as force multipliers A Different Kind of Reset — Sedona Men’s RetreatJoin Dr. Anthony in Sedona for a powerful few days of hiking, training, reflection, and real connection with men who value growth and integrity. This is not a conference — it’s a reset in one of the most beautiful places on earth. April 16-19, 2026. Register by Feb. 15. Click here BEAM Minerals—See What a Difference They MakeLearn about Beam Minerals and what they can do for your health at beamminerals.com/fitfamily. Use the code FITFAMILY for 20% off your first order. Take an Adventure with FFP in 2026!Fit Father Sedona Retreat — April 2026.Belize Service Trip — June 6-12, 2026. For information: a...

    1h 1m

  4. JAN 26

    Stop Starting Over: The Anchors & Accelerators Framework for Real Health

    In Episode 274 of the Fit Father Project Podcast, Dr. Anthony Balduzzi concludes his 3-part series on the art of health—shifting the focus from knowing what to do to actually staying consistent for life. You’ll learn why most people fail by chasing extreme “accelerators” without first building stable anchors, and how simple, identity-based routines create momentum even when motivation is low. Dr. Anthony breaks down real-world examples across nutrition, movement, sleep, mindset, and recovery—plus how to wisely deploy accelerators when the season is right. If you’ve ever felt stuck restarting your health journey, this episode gives you a lifelong framework for working with your body instead of fighting it. If you missed the previous 2 episodes in this series, use these links to catch up: Part 1 - Build Muscle or Age Faster Part 2 - Insulin Sensitivity and Longevity Key TakeawaysHealth success = process, not informationAnchors create safety, identity, momentumAccelerators drive change—but are temporaryNo anchors = unstable progressMinimum standards prevent guilt spiralsTravel-proof anchors matter mostRecovery must match intensitySeasons of intensity are normalReset = return to anchorsConsistency beats perfection Just $1 Gets You Great Olive Oil!Go to http://go.getfreshfitfather.com to enroll in the Fresh-Pressed Olive Oil Club, pay just $1 to help cover shipping costs, and receive a complimentary full-size bottle ($39 value) of one of the greatest olive oils T.J. has ever discovered. With T.J.’s Club, there’s never a commitment to buy anything, now or ever, and you can cancel your membership at any time. BEAM Minerals—See What a Difference They MakeLearn about Beam Minerals and what they can do for your health at beamminerals.com/fitfamily. Use the code FITFAMILY for 20% off your first order. Take an Adventure with FFP in 2026!Fit Father Sedona Retreat — April 2026. Eight spots left!Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belizeFit Father / Fit Mother LIVE 2026

    28 min

  5. JAN 19

    Insulin Sensitivity, Blood Sugar & Longevity After 40 With Dr. Anthony Balduzzi

    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. Key TakeawaysInsulin is essential—but chronic elevation drives diseaseInsulin resistance as the hidden driver of aging and inflammationMuscle as the primary glucose disposal organStrength training as an insulin-sensitizing signalTiming carbohydrates around workouts for metabolic advantagePoor sleep causing 30–40% insulin resistance the next dayStress and cortisol directly blocking insulin sensitivityVisceral fat as a hormonal disruptorFasting as a powerful insulin-reset leverGut-friendly carbohydrates improving long-term blood sugar controlWalking after meals to blunt glucose spikesMetabolic flexibility as the true goal—not carb elimination Ice Barrel Cold Plunges - A Chilling experience!If you’ve been curious about cold therapy and want something that actually fits into real family life, head to https://icebarrel.com/ to learn more about the science behind cold plunging. Use code FITFAMILY to save...

    25 min

  6. JAN 12

    Build Muscle or Age Faster: Why Strength Training Is the Master Key After 40

    In episode 272 of the Fit Father Project Podcast, Dr. Anthony Balduzzi kicks off a powerful new solo teaching series with a message that cuts straight to the core: after 40, muscle is not optional. It is the master regulator of aging, metabolism, hormones, and long-term independence. Dr. Balduzzi explains why aging is not about birthdays, but about muscle loss — and how strength training directly improves fat loss, insulin sensitivity, mitochondrial health, joint integrity, nervous system resilience, and even brain function. This episode reframes exercise from a “nice to have” into a foundational survival skill for modern life. If you want to feel stronger, leaner, more energized, and mentally sharp in 2026 and beyond, this episode will permanently change how you think about training — and why building muscle may be the single most important health decision you make this year. Rate & Review: If this episode resonated, please leave a 5-star rating and short review — it helps us reach more families. Join the Community: Visit www.fitfatherproject.com to train with us inside the programs. Next Week’s Episode: Tune in next week for Part 2 — Why Insulin Sensitivity Changes Everything. Key TakeawaysMuscle is the master regulator of aging after 40Aging is driven by muscle loss, not chronological yearsStrength training improves fat loss by raising metabolic capacityMuscle acts as a glucose reservoir and improves insulin sensitivityMyokines released from muscle support healthy hormonesLow testosterone is epidemic — muscle is part of the solutionJoint pain often reflects muscle weakness, not joint damageGrip strength strongly predicts lifespan and independenceResistance training triggers mitochondrial biogenesisExercise activates longevity pathways: mTOR, AMPK, sirtuinsMuscle training strengthens the nervous system and brainProgressive resistance is essential for continued adaptationConsistency matters more than extreme intensityRecovery, sleep, and protein drive long-term gainsCreatine is a simple, safe, evidence-based support supplement BEAM Minerals—What a Difference!See what Beam Minerals can do for your health at beamminerals.com/fitfamily. Be sure to use the code FITFAMILY for 20% off your first order. Take an Adventure with FFP in 2026!Fit Father Sedona Retreat — April 2026....

    39 min

  7. JAN 5

    A Father’s Fight for Strength, Longevity, and Family with FFP Member, Herman

    In this week’s Fit Father Project Podcast, Episode 271, Dr. Anthony Balduzzi sits down with FFP member Herman Ramos. Herman is a 55-year-old father from New Jersey who transformed his health after realizing that staying “active” wasn’t enough anymore. As weight slowly crept up and energy declined, Herman made a commitment to strength, structure, and long-term vitality — not for aesthetics, but for his family and future generations. Herman shares how simple, repeatable habits like intermittent fasting, two daily “perfect plates,” hydration strategies, and metabolic resistance training helped him lose over 20 pounds, shrink his waistline, and rebuild strength in his 50s. Along the way, he reflects on the emotional weight of watching his parents’ health decline — and how that became fuel to rewrite his own aging story. This episode goes beyond workouts and nutrition. It’s a conversation about brotherhood, discipline, fatherhood, and why men over 40 don’t need perfection — they need consistency, community, and a purpose bigger than themselves. Key TakeawaysStrength after 50 requires structure, not intensityWeight loss becomes simpler when nutrition is predictableTwo “perfect plates” beats calorie obsessionWeekly 40-hour fasting as a powerful fat-loss leverHydration as a craving-control strategyMetabolic resistance training for strength, stamina, and longevityTracking workouts to see progress you feel but might missWaist size as a better metric than scale weightCommunity accountability multiplies resultsFathers train not just for themselves, but for family legacyRepurposing weakness into strength (the walker story)Consistency over perfection wins long term Try out The Fresh-Pressed Olive Oil Club for a buck!Go to http://go.getfreshfitfather.com to enroll in the Fresh-Pressed Olive Oil Club, pay just $1 to help cover shipping costs, and receive a complimentary full-size bottle ($39 value) of one of the greatest olive oils T.J. has ever discovered. With T.J.’s Club, there’s never a commitment to buy anything, now or ever, and you can cancel your membership at any time. Ice Barrel Cold Plunges - A Chilling experience!If you’ve been curious about cold therapy and want something that actually fits into real family life, head to https://icebarrel.com/ to learn more about the science behind cold plunging. Use code FITFAMILY to save at checkout. Take an Adventure with FFP in 2026!Fit Father Sedona Retreat — April 2026. Eight spots left!li...

    54 min

  8. 12/29/2025

    The Power of Quiet Consistency with FFP member, Kim Wright

    In this episode of the Fit Father Project Podcast, Episode 270, Dr. Anthony Balduzzi sits down with longtime member Kim Wright, a quiet but powerful example of what sustainable health really looks like after 50. What began as a simple decision during a hospital visit turned into a three-year journey of physical transformation, spiritual grounding, and deep personal growth. Kim shares how morning routines, strength training, plant-based nutrition, and intentional sleep helped him drop inches, build muscle, and reclaim energy—without burnout or perfection. Along the way, he learned how health builds resilience, improves family relationships, and creates the capacity to handle life’s challenges with clarity and calm. This is a conversation about consistency over intensity, decisions over sacrifice, and why the men who don’t make the most noise are often the ones doing the deepest work. Key TakeawaysConsistency beats intensity over decadesHealth as a daily decision, not a sacrificeMorning routines as an anchor for lifeStrength training builds confidence and resiliencePlant-based nutrition done intentionally worksSleep as a non-negotiable recovery toolModifying workouts instead of stoppingCommunity participation deepens motivationSpiritual practices supporting physical healthFitness creates capacity for family leadershipProgress without perfectionAging with strength, not fear Take an Adventure with FFP in 2026!Fit Father Sedona Retreat — April 2026. Eight spots left!Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belizeFit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Click here to join us in Phoenix! Want To Change Your Life? Check Out Foundations!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. Click here to see everything you get when you join Foundations, subscribe to oura href="https://www.youtube.com/c/fitfatherproject" rel="noopener...

    37 min
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5
out of 5
184 Ratings

About

If you’re a busy guy in your 40’s, 50’s and 60’s, chances are you have heard that you can no longer reap the benefits of the days of your youth. Society has told you that it’s not possible for you to stay lean, stay fit, and have the exuberance and energy you once felt and had as a young man. These constant messages are telling us that it's ok to not be our best selves. We don’t have to try or stay hungry as we once did when we were young. We no longer have anything to prove to ourselves. These messages are also contributing to a larger problem we are not addressing. Obesity. In the U.S., today, nearly 50% of all men over 40 are obesity. Being overweight and out of shape is the number one contributor to early death. And today more men are passing away at younger ages than ever before. Cancer diagnoses in men are escalating. Men are being put on prescription meds for blood pressure, high cholesterol, and heart disease at younger ages. And more families are losing fathers and husbands by the day. Obesity is the enemy, the one that sits on the top of the hill peering down at us from afar. We have allowed for far too long to let ourselves lose. To take the hill is no easy task. There are no quick fixes. There are no hacks or shortcuts to winning this battle to a better and more healthy life. The only way to win is to work. Every day, little by little. And with the right methods, tools, and strategies, together we can help you stand tall against the enemy of obesity and mediocrity and take back your life. Hi, I’m Dr. Anthony Balduzzi, CEO of The Fit Father Project and Host of this show, the Fit Father Project Podcast. For the last 10 years, my team and I have perfected a health and weight loss system designed exclusively For Men Over 40. 40,000 men in over 100 countries have come through Fit Father Project ready to take on their own hill and conquer their enemies. And now it’s time we help you with yours. On this podcast, we’re going to cover tactics and strategies to help you wage war against your enemy such as - How to increase your testosterone to build age-defying muscle - How to make healthy eating simple and sustainable. - How to become the best version of yourself. My commitment to you is to set you up for success. Truth be told, there will be times your mind will tell you to take it easy, to go back to unhealthy habits. There will be times that the daily stresses of life will make you feel like the only way to deal with it is to eat your favorite junk food meal. There will be times you will feel satisfied with where you are and give up because you’re content. But together on this podcast, we will stay the course and conquer the hill. To get the latest episodes of the Fit Father Project Podcast, follow us on Apple, Spotify, and or wherever you get your podcast and turn your notifications on so you know when a new episode drops. Stay Strong. Stay Vigilant. And Take the Hill.

Information

  • Creator
    Fit Father Project
  • Years Active
    2021 - 2026
  • Episodes
    200
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Fit Father Project
  • Show Website
    Fit Father Project Podcast

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