The Fit Dad Project

"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. 

"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...

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 t...

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   Practi...

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 ...

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 recove...

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&...

This first episode of a 3 part series that introduces listeners to the foundational concept of The Metabolic Primer , which is Key #1 of my upcoming workshop. The goal is to help busy men realize:  Their metabolism is not "broken"   Chronic under-fueling is sabotaging fat loss   Muscle is the key to metabolic health   Protein and structured eating are the first steps to recovery   Your w...

Derek discusses one of the biggest progress killers for guys in their 40s.  Putting too much emphasis on minor details, while ignoring some of the big rocks that will actually move the needle.  We call this "majoring in the minors."  

Derek discusses what really keep busy men in their 40s stuck and the action steps to make real sustainable change.  

In this episode Derek discusses why otherwise successful men find themselves struggling to control their health and fitness. There's still time to join my next 30-day challenge, The Fit Dad Project! Deadline to register is 3/8/26.  Here is the link:   https://info.theminimalistgym.com/fit-dad-project

Derek talks about how most fitness challenges fail and how to succeed by doing challenges the right way. And a shameless plug for my 30-day challenge, the Fit Dad Project.   Join here(deadline is 3/8/26):  https://info.theminimalistgym.com/fit-dad-project Use code S4 for $10 off.

Derek discusses the topic of the "provider" trap that causes many busy fathers to prioritize career success while watching their health and vitality decline.

In this episode, Laura and Derek discuss strategies for improving your eating habits for fat loss and muscle building without meticulously weighing and tracking all your food.  Follow us on IG @minimalist.gym, derek.minimalist.gym, laura.minimalist.gym  

Laura and Derek discuss why restrictive diets are so appealing and how they often lead to undesirable results.   Follow us on Instagram @minimalist.gym 

Laura and Derek discuss the idea that we all have to accept that just because we're getting older, doesn't mean we should give up on our fitness goals.  For more content on all things health and fitness, follow us on the gram @minimalist.gym!

Laura and Derek discuss the impact social media is having on fitness today.   Follow us on Instagram @minimalist.gym

Laura and Derek discuss the topic of consistency.  We all know it's the key to fitness success, but why is it one of the number 1 obstacles people face? Follow us on Instagram @minimalist.gym!

In today's episode, Derek discusses how to identify the most immediate constraint that is keeping you stuck and why skipping over the mastery of this in leu of more complex protocols is the source the demise for most people.  

Derek discusses gaining ultimate clarity on your health and fitness goals.  Finding your "why" and digging deep below the surface to find an emotional connection to what reaching certain goals within your fitness journey actually mean to you.  

In this episode, Derek and Laura discuss some common misconceptions around the benefits and possible negative side effects of protein consumption.  

Derek and Laura discuss the science behind fat loss and the 2 ways to ensure you are actually in a calorie deficit.  They also touch on some of the misconceptions and negativity surrounding tracking calories and how to determine if it's the right strategy for you.  

In this episode, Derek and Laura discuss both the science and physiology behind muscle building as well as the practical application for those with busy schedules and limited access to gym equipment.  

Derek and Laura discuss the July 4th weekend and how to enjoy yourself without the guilt and fear of losing all your hard earned progress.

In this episode, Derek introduces this years 4-Week Summer Challenge and talks about why it's different from most challenges.  You can register starting today! The challenge officially starts on Monday 7/7.  https://info.theminimalistgym.com/4-week-summer-challenge-2427 Use code SOF10 at checkout to save $10.