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

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