The Busy Dad Rebuild

Derek Schell
  • 5.0 (1)
  • Fitness

The Busy Dad Rebuild is a podcast for busy dads over 40 who are tired of feeling soft, drained, and stuck starting over every Monday. I’m Derek Schell, founder of Minimalist Gym Coaching, NASM-certified trainer, and NCI-certified nutrition coach. Each week I break down how to lose fat, build muscle, and get your energy back without making fitness your entire life. You won’t hear about extreme diets, 90-minute workouts, or the latest “big secret.” This show is about the basics that move the needle and a system that holds up when life gets crazy. What we cover: Simple, protein-forward nutritionEfficient 30–45 minute workouts, at home or in the gymFat loss that lastsTraining like an athlete after 40Building habits that survive busy weeks, travel, and setbacksSleep, stress, and recoveryLeading by example for your familyAnd some fun stuff along the wayYou’ve spent years putting everyone else first. Taking care of yourself isn’t selfish. It’s part of being a husband, father, and provider. Let’s get to work.

  1. 1d ago

    EP 33: 10 Fitness & Nutrition Myths Dispelled

    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

    EP 33: 10 Fitness & Nutrition Myths Dispelled

  2. Jun 12

    EP 32: Why You Know What to Do But Still Aren't Doing It

    "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

  3. Jun 9

    EP 31: The 5 Nutrition Habits That Change Everything

    "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

  4. Jun 2

    EP 30: Why Successful Men Struggle to Ask for Help

    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

  5. May 22

    EP 29: Can You Drink Alcohol and Still Get Lean?

    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 progressFollow 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

  6. May 20

    EP 28: How To Set Your Calorie and Macro Targets

    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 perfectionBe 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

  7. May 15

    EP 27: The Non-Negotiables Code

    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 sustainableDon'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

  8. May 14

    EP 26: The Best Workout Strategy for Men Over 40

    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

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About

The Busy Dad Rebuild is a podcast for busy dads over 40 who are tired of feeling soft, drained, and stuck starting over every Monday. I’m Derek Schell, founder of Minimalist Gym Coaching, NASM-certified trainer, and NCI-certified nutrition coach. Each week I break down how to lose fat, build muscle, and get your energy back without making fitness your entire life. You won’t hear about extreme diets, 90-minute workouts, or the latest “big secret.” This show is about the basics that move the needle and a system that holds up when life gets crazy. What we cover: Simple, protein-forward nutritionEfficient 30–45 minute workouts, at home or in the gymFat loss that lastsTraining like an athlete after 40Building habits that survive busy weeks, travel, and setbacksSleep, stress, and recoveryLeading by example for your familyAnd some fun stuff along the wayYou’ve spent years putting everyone else first. Taking care of yourself isn’t selfish. It’s part of being a husband, father, and provider. Let’s get to work.

Information

  • Creator
    Derek Schell
  • Years Active
    2025 - 2026
  • Episodes
    33
  • Rating
    Explicit
  • Copyright
    © 2026 Derek Schell
  • Show Website
    The Busy Dad Rebuild