Ditch the DadBod

We used to believe that all blokes need protein! And back in the ‘one size fits all’ days, we would recommend the same protein types, timings and quantities for all body types! We now know through the power of personalised nutrition and precision health that each body type responds differently to the types and timings of protein to get the results and wellness they deserve! In this podcast - we dig deeper into each body / health type and the individual requirements for protein to thrive in your wellness journey! Listen here: If you are a success driven bloke who has let his wellness slip whilst building your career, business, family and community, it’s now time for you! Our proven DadBod approach personalises a Food, Movement, Sleep & Mindset program specific to your individual health type, age, stage and goals delivered with accountability, discipline and support to guarantee your results! Ready? Comment ‘Ditch my DadBod’ and I will contact you directly or find all the DadBod info here: https://linktr.ee/Ditchthedadbod DadBod Tip of the Day: ‘Today is your day to start fresh, to eat right, to train hard, to live healthy, to be proud’

So it’s a new year and things should have changed! I have changed house, changed haircut and changed my approach to working with DadBods to take control of their wellness forever! BUT 🤔 For so many blokes the new year doesn’t bring positive changes, just more of the same dumb sh*t that killed their wellness or following the same dumb program that hasn’t worked for years! SO 👀 Time to make the change for a new you, where wellness is prioritised and you use the best tools, technology and systems available to give you the life you love surrounded by family and friends! AND 😲 It’s all at your fingertips. We now have access to cutting edge AI technology that will design a personalised & proven program for your specific health type and little old me motivating and holding you accountable every step of the way! SIMPLES! Ditch the DadBod is a global community of blokes coming together with a focus on Food, Movement, Sleep and Mindset to ditch their DadBod’s and live a long healthy and happy life surrounded by family and friends We have a no bullsh*t tough-love approach and a proven personalised DadBod formula that always get’s results. If you have let your body and mind go and need some discipline, accountability and support - be part of the DadBod team! Want help? Comment ‘Ditch my DadBod’ and I will contact you directly or find all the DadBod info here: https://linktr.ee/Ditchthedadbod DadBod Tip of the Day: “Things work out best for those who make the best of how things work out.”

If you are still following a one-size-fits-all wellness program that has worked for others but is not giving you the results you deserve - it might be time for a rethink!👀 We now have the tools and technology to create personalised simple, accurate and effective wellness programs for each body and health type!😲 The shotgun, cross your fingers and hope it works approach is outdated and won’t shift that stubborn fat and give you the long term results and sustainability you deserve!🤞 Different bodies need a different approach and your time has come at last to take back control of your wellness and live a long healthy & happy life surrounded by friends and loved ones❤️ [X] Step 1. Understand your own body & health type using a proven system that incorporates a variety of personalised markers and measurements [X] Step 2. Create and follow your own personalised wellness program across all areas of your life including FOOD, MOVEMENT, SLEEP & Mindset [X] Step 3. Update as you travel through different ages and stages of your life to maximise your wellness journey and outcomes! Ditch the DadBod is a global community of blokes coming together with a focus on Food, Movement, Sleep and Mindset to ditch their DadBod’s and live a long healthy and happy life surrounded by family and friends We have a no bullsh*t tough-love approach and a proven personalised DadBod formula that always get’s results. If you have let your body and mind go and need some discipline, accountability and support - be part of the DadBod team! Want help? Comment ‘Ditch my DadBod’ and I will contact you directly or find all the DadBod info here: https://linktr.ee/Ditchthedadbod DadBod Tip of the Day: “Things work out best for those who make the best of how things work out.”

If you are familiar with the FIFO life you will know the challenges FOOD, MOVEMENT, SLEEP and MINDSET across two separate lives! FIFO (Fly In Fly Out) is a popular work style many blokes who work in remote areas and split their time between living / working onsite and then time off at home!👷 Having done the FIFO dance 🕺for a few years, I know first hand the challenges of looking after wellness when juggling work and home priorities!⚖️ Here’s some simple tips (and a bunch more in the podcast episode) When on-site / at work: [X] FOOD: Understand foods and track your intake, so you know your numbers. Minimise meals with heavy sauces as they are often full of sh*t ingredients and heavy in carbs and calories. Choose lean meat or fish choices and ideally get them grilled not fried. Stick to clean (sauce free) veggies and salads and add your own seasonings. Avoid juices and pre mix sodas and stick to waters. Apply the same principles to crib food that you make up yourself. If on night-shift, try and choose easily digestible light foods as your bodies digestion is naturally resting at night and heavy foods will hurt!🍕 [X] MOVEMENT: Unless you are in a physically active job, it’s critical for mind and body wellness to include some planned movement everyday. Have a combination of resistance training and cardio exercise. Consider bringing your own resistance bands or TRX to your donga if the gym is too busy or you want privacy. Get off camp and walk / hike / run for some cardio. Make conscious choices at work to walk / move more especially if on night shift to keep the body moving. Standing desks, taking stairs, walking and moving as often as possible!💪 [X] SLEEP: This one is critical for wellness. Hack the f*ck out of your sleeping area! Check temperature, ventilation, light, noise etc to make your donga as sleep friendly as possible. There are some great eye masks, sleep ear plugs, sleep fans etc available to boost the quality of your sleep. If on night shift and day sleeping - keep most daytime activities as usual an add in sleep blocks ( 2 x 3hrs etc) instead of trying to sleep all day. 💤 [X] MINDSET: Avoid the complacency / sh*t habit of just eat, sleep repeat and not being in control of your wellness. Easy to do when you are on 12 hour shifts but so many blokes suffer as their wellness spirals when doing FIFO!👀 And a final point! When you are on R&R / at home / off shift try and keep the routine of good eating, exercise and sleep at least 80%. So many go into party mode when home and food, exercise and sleep goes to sh*t while they enjoy some time off and they lose all their wellness results! More in the podcast episode here: https://linktr.ee/Ditchthedadbod

The great debate!😂 For DadBods on a wellness journey, should we keep carbs in or throw them out?🤔 Here’s a simple process to understand how you should approach the great carb question! (This podcast episode has all the details on this - link at the bottom) [X] 1. Know your numbers! 🧮 Yup same same advice - you need to know your current food numbers . Knowledge is power and you are flying blind 🫣. until you know what is actually going in your mouth right now! Take the time to track your foods for 7 days and understand your calories / proteins / fats and carbohydrates. [X] 2. Understand carbs! 🍕 Not all carbs are created equally! There are sh*t carbs that are poisonous, toxic & inflammatory and should be avoided or minimised and there are healthy carbs that are healthy, natural and will provide clean fuel! You need you know the sh*t Vs good carbs in your world! [X] 3. Know your carb needs!💪 Understand whether your body / health type will thrive or struggle with carbs in your diet! We are not all the same and some blokes need to include some healthy carbs to boost their energy and productivity whilst others will thrive on a lower carb approach to achieve the results they want! What type are you?🤔 Podcast and DadBod info here: https://linktr.ee/Ditchthedadbod

The last 30% is always the hardest! We can all get 70% of our DadBod wellness results from cleaning out and sorting the sh*t in our FOOD, MOVEMENT, SLEEP & MINDSET!👏 Then we need to dig a bit deeper and tailor our approach for our specific Health Type to get the final 30% and sustainability! If you are being told to follow a general ‘one-size-fits-all’ program, sack your coach and start again! 😂 Understand when and how to eat and exercise for your specific body type along with your behaviours, ideal foods, productive, rest and & socilising times throughout your day! Take the simple FREE quiz below and understand whether you are: [X] CRUSADER: You are driven to achieve and frequently succeed when your goals require a high level of mental and physical work. You are self-determined (without the need for constant praise and feedback), willing to take risks and make large efforts to create your ideas, and may sacrifice a lot to achieve what you believe you must. You enjoy a challenge, do well with routine, are dependable, responsible and perceived as intelligent. You prefer predictability, reliability and willingly accept responsibility. [X] ACTIVATOR: Activators are active! They love change, diversity, movement and dynamic endeavors more than sedentary or rote tasks. Movement actually gives them more energy. Activators are social beings, but still love their alone time to reboot. The Activator body is designed for movement and quick bursts of energy. They digest food quickly, so it is important to eat frequently. [X] CONNECTOR: Connectors naturally consider the needs of others, are open and friendly, helpful, available, forgiving, kind, and affectionate. Connectors enjoy connecting with others. Due to their natural body makeup, talking to others is very good for them. Success in health will come more easily if they have support from a coach or loved ones and they can share their experience with people. [X] DIPLOMAT: The Diplomat has one of the strongest Health Types and from historical records we know these are the natural nomads, vikings, and warriors. The Diplomat body is built to resist harsh circumstances and they have less sensitivity to pain than others. They are extremely resilient, don’t often complain about being sick and weak, and are rarely bothered by small things. The Diplomat can lift weights easily, and has the potential for exceptional endurance. Often their physical strength is matched by mental strength and endurance too. [X] GUARDIAN: Guardians are friendly, good-natured, tolerant, predictable, steady, strong, secure, family-oriented and stable. They are naturally very supportive and enjoy easy-going activities, routine, eating with family or friends, being a spectator and connecting with others they like. They are the strongest Health Type and tolerate physical stress (such as cold, hunger, lack of sleep) better than most others. Family is very important to them and they tend to have an overall feeling of well-being. [X] SENSOR: Sensors are analytically organized, consistent, loyal, orderly, intellectual, sensitive, focused, determined, motivated, ambitious, strong minded, meticulous, detailed oriented and creative. The Sensor has the ability to read others, perceive and interact at an intellectual level and can be mentally (and even physically!) flexible, incorporating many ideas into complex concepts or theories. Take the simple FREE quiz and listen to the podcast episode here: https://linktr.ee/Ditchthedadbod

Knowledge is power and as we age, it’s great to know our numbers and understand whats’ going on inside as well as in the mirror! 🩸 Blokes are traditionally crap at going to the doctor until they are on their death bed, but annual blood tests and scans can help our wellness journey incredibly!⚰️ If you are a bloke over 40 on a dadBod wellness journey, here’s my B.A.M.s (Bare Ass Minimum) top 7 blood tests that should be done annually to look for changes and trends! 🫣 (If you want the details on these - tune into the podcasts episode linked below🔉) 1. Full Blood Count: Your general health indicator! 2. Cholesterol: do you have a high risk of heart attack or stroke due to plaque in your arteries? 3. Liver Function Test: is your liver fatty or affected by alcohol? 4. Glucose & Insulin: are you at risk of type 2 diabetes? 5. Kidney Function: are you hydrated and kidneys performing? 6. Prostate: do you have any sign of prostate cancer? 7. Thyroid: is your thyroid working and keeping your metabolism strong? And add in a Heart Scan whilst you are dancing with doctors to check your ticker is going ok! Want the reasons and details - listen to the podcast: https://linktr.ee/Ditchthedadbod

It’s frustrating when 2 blokes follow the identical program and get very different results!😫 In wellness one size does not fit all!😑 There are some underlying principles about FOOD, MOVEMENT, SLEEP & MINDSET, but then we need to tailor the program to individual body types to maximise effectiveness and results! Here’s a handy lens and more details in podcast: [X] Adrenal body type?😮 You put on fat on belly and back. Likely a Type A competitive personality and low carb eating works well for you! Mixed resistance and cardio training will get you great results! [X] Liver body type?🤔 You often have a round fat face and fat distribution all over often with fluid retention. You have difficulty losing weight and need to clean sh*t out of liver first. Walking as a workout is your fat loss friend! [X] Thyroid body type?🥶 You were long and lanky as a kid and now gain weight on hips, butt & legs. You feel the cold and tend towards lower energy. Shorter workouts are a winner for you! Don’t fall into the one-size-fits-all wellness trap and simply follow a mate without understanding your body type needs!🫣 Podcast episode and more info here: https://linktr.ee/Ditchthedadbod

So many blokes want to bring some healthy choices into their life but still try and hold on to the sh*t that has done the wellness damage!☹️ To add, start & bring in some good lifestyle choices we need to remove, stop and get rid of some sh*t choices and make room for all the good stuff!👏 Are you ready for a lifestyle clean out to kick start your journey? [X] FOOD: To bring in healthy wholesome food choices and a clean way-of -eating, we need to let go of all the sh*t sugars, processed foods, junk foods and and drinks!🤮 [X] MOVEMENT: To bring in regular exercise and and active lifestyle, we need to get rid of some of the lazy, sedentary, softc*ck lifestyle choices we currently have!💪 [X] SLEEP: To achieve healthy restorative quality sleep every night, we need to let go of the bullsh*t night owl antics, Netflix binges and weekend sleep ins! 🥱 [X] MINDSET: To welcome in a positive motivated wellness mindset, we need to clear out our bullsh*t blame mindset of past failures and can’t do’s!😡 You just gotta Let That Sh*t Go and get the results you deserve! Let your sh*t go here: https://linktr.ee/Ditchthedadbod

One of the joys of getting older is feeling our bodies get a little stiffer and less flexible! 😂 This is happening inside as well and some of the vital arteries around our hearts are losing their flexibility as the years pass. Our hearts have to pump harder to move the same amount of blood and this pushes up our blood pressure and builds up our heart muscle because of the extra workload!🩸 A wellness program that only involves gym and strength work ignores this and leaves us exposed to potential heart health issues as we age! That’s why some daily low-moderate exercise is critical to keep the heart healthy and happy! ❤️ (more details in podcast) [X] Intensity 🕺: Low - Moderate is ideal (high intensity too often puts additional stress on the heart) at a level ie: zone 2 where you just hold a conversation and can still breathe through your nose 👃 [X] Type 🚴‍♂️: Lots of options here, but walking, cycling & swimming are great ways to maintain the right intensity for the duration needed to get benefits [X] Frequency ⏱: Daily for 45-60 minutes in addition to your regular gym / strength workouts. Morning is ideal to reset the circadian rhythm Give your ❤️ heart health some loving and enjoy the long happy healthy life you deserve! Podcast / DadBod info here: https://linktr.ee/Ditchthedadbod

So many blokes hide when the “H” word is mentioned, living in fear of their partner’s menopause madness! 😂 We may not realise the importance of hormones on our DadBod wellness journey and which ones we need to understand! Here’s a snapshot of my top 7! (More info in podcast below) [X] Insulin: Helps glucose get into the muscles to fuel our bodies!💪 [X] Ghrelin & Leptin: These huger hormones signal us when we are hungry and when we are full!😋 [X] Cortisol: Our get-up-and-go hormone made by the adrenal glands and helps us manage stress!😵‍💫 [X] Melatonin: This sleep hormone helps us get to sleep and keep us there!💤 [X] Growth Hormone: Helps our aging bodies build muscle whilst we sleep!💪 [X] Testosterone: The T-dog male sex hormone regulates fat distribution, muscle mass, red blood cell production and gives the old fella a helping hand in the sexy libido dance!😂 Podcast / Webinar / DadBod info : https://linktr.ee/Ditchthedadbod

We can survive much longer without food & water than we can without sleep and that’s a pretty good indication how important brain health is to our body!🧠 One of the positive benefits of taking control of our wellness is the brain boosting benefits as our DadBod’s age! 👴 Conversely, when we make sh*t lifestyle choices, it’s not only our bodies that suffer as we lose the ability to make smart wellness choices with an wellness impacted brain!🧠 Here’s a few brain boosting tips (and more in the podcast episode) [X] FOOD: 🧠Wheat in your diet will fog up your brain! 🧠Sugar in your diet will spike & crash your brain! 🧠Heathy Fats in your diet improve brain function! [X] MOVEMENT: 🧠 Morning light from a daily walk resets your circadian rhythm! 🧠 Cardio exercise feeds your brain amazing endorphins! 🧠 Exercise boosts BDNF (Brain-Derived Neurotrophic Factor) and helps prevent Alzheimers! [X] SLEEP: 🧠 Quality deep sleep washes the plaque from your brain! 🧠 Quality REM sleep forms long term memories! [X] MINDSET 🧠 Positive mindset management helps make brainwaves more coherent giving focus and clarity! Time to give your brain some wellness love! Want to know more or join us for a free webinar next week? All the details here: https://linktr.ee/Ditchthedadbod

So many blokes struggle to stay on track and sustainable on their wellness journey & fail to clean out the sh*t that surrounds them and screws up their wellness goals💩! We all need to audit our environment and make sure we are surrounding ourselves with wellness positivity or risk all our hard work!💪 Here’s 3 areas to audit (more details in podcast): [X] Home🏡: Is your home helping or hindering your wellness goals? Have a fresh look at the layout, routines & food in your home and check that you are set up for success! [X] Work 👷‍♂️: Is your work environment, routines, food options and travel keeping you focussed on wellness or are you surrounded by sh*t choices and influences? [X] People 🤷: Time to audit your friends, family and colleagues and weed out those ones who want you unwell and unfit and back to where you started. Tall poppy ✂️ syndrome is alive in wellness & many will cut you down to make themselves feel better! Remove the sh*t surrounds and get the lifelong results you deserve!👏 and join me next week for a FREE Zoom webinar for some more DadBod insights! All Podcast / Webinar / DadBod info here: https://linktr.ee/Ditchthedadbod

It’s frustrating to see so many good blokes struggling to take back control of their wellness because of some simple but stupid mistakes that make things so much harder than they should be! Having helped hundreds of blokes - here’s my list of 10 Mistakes Blokes Make …when trying to Ditch their DadBod! 1. Not having a compelling WHY! Expecting to get results with some superficial surface goals that fall apart when sh*t gets tough!😖 2. Living in the past! Thinking that a program that worked for you in the 80’s is a smart DadBod move 30 years later! 🫢 3. Avoiding FOOD ground zero! Not taking the time to understand your own FOOD numbers today, before you start making any changes! 😜 4. Doing dumb MOVEMENT! Choosing stupid exercises from a past life that often do more harm than help! 🤕 5. Planning to fail! Failing to plan everything and then wondering why your program falls apart and you start sliding backwards! 😞 6. SLEEP ignorance! Not understanding that all the good wellness sh*t happens when we SLEEP and still ignoring this vital part of the puzzle 🤫 7. Bullsh*t Blame MINDSET! Still living in the sh*tty past full of failures, frustrations and blame but expecting positive results today! 😳 8. Thinking holistic is for hippies! And only focussing on FOOD & MOVEMENT without including SLEEP, MINDSET, lifestyle, family, kids, career and all the other vital pieces! 9. Shotguns and shiny toys! Constantly looking for quick fixes, shiny toys and easy solutions and shotgunning energy in all directions! 😵‍💫 10. Purple circle management! Allowing sh*t stakeholder and communication management to de-rail your wellness journey and undo all your hard work! 😡 Want more info on these 10 mistakes? Free Zoom webinar and ‘10 mistakes’ podcast links here: https://linktr.ee/Ditchthedadbod

Bet that got you thinking?🤔 So many blokes I work with get outstanding results and their lady-folks want to jump in on the journey and follow the same program! Penis’s Vs Vaginas - does one size fit all? 😂 Ladies in their 40’s, 50’s & 60’s need a program that is designed for their age, stage & gender and a blokes wellness program can often do more harm than good!😬 Now I am no expert on this stuff but Lyn the smart vagina gave me these tips: (more details in the podcast episode below ⬇️ ) [X] FOOD: DadBods thrive on low carb and Intermittent Fasting, but for many ladies these mess with their hormones and may spike cortisol levels!😵‍💫 [X] MOVEMENT: I encourage guys to life heavy sh*t and do harder cardio but many ladies can’t recover effectively from heavy lifting and slower steady state cardio gets better results!🤕 [X] SLEEP: Ladies can easily overheat at this age and stage and the focus is on a cooler, ventilated sleep environment to achieve greater sleep quality!💤 [X] MINDSET: Guys pride themselves on being focussed and self motivated, whereas ladies thrive on a social support network to sustain motivation and achieve results! ❤️ Who knew! 😂

We always try to over complicate things!😵‍💫 Wellness should be simple, straightforward and achievable if we just get back to basics and follow the K.I.S.S(#keepitsimplestupid) formula! We have 4 pillars of DadBod wellness, and when we strip away all the fancy plans, programs and shiny toys, we are left with the KISS basics! - [ ] FOOD: Just eat whole foods! Get rid of all the poisonous, processed toxic packaged sh*t and just eat whole foods! - [ ] MOVEMENT: Move every day & all day! As well as structured daily exercise, fill your day with incidental movements and activities! - [ ] SLEEP: Focus on quality and quantity! Give your sleep some love to benefit from all the good sh*t that happens when we have the right quality and quantity every night! - [ ] MINDSET: Just be positive! Acknowledge the negative history, baggage and bullsh*t then develop a future focussed positive mindset! Here’s the podcast smarts behind the video noise: Want more insights? Join me this week for a FREE Zoom webinar on all this DadBod stuff. Details: https://dtdb.mykajabi.com/10-mistakes-blokes-make

Here’s a couple of recent, sad & embarrassing stats!🫢 [X] On average 70% of UK, USA & Australian adults are now classed as obese!😖 [X] Whilst only 12% of the adult population in these countries are classed as fit & healthy! 😁 Well that’s crap! Yes, there has always been fat adults, but not this many and in the past it was likely caused by simple overeating of healthy wholesome foods and we simply reduced our portions and moved on! 👏 Now we have a different breed of dirty fat, caused by toxic seed oils, poisonous sugars and ultra processed foods!🤮 This should be a wake-up call to many to take action and become part of Team 12% 💪

Always a sensitive subject! 😂 And as an ex-high-performing-alcoholic, I am not the right person to judge you 👀! However, so many blokes starting on a wellness journey ask this important question - “To booze or not to booze?” Many argue that moderate drinking has been found to be healthier than being a non-drinker 🍺, however those studies are now known to be a bit misleading so the jury is still out and the choice is yours! ⚖️ We do know that any alcohol will impact your wellness journey and we need be clear on our desired long term relationship with booze! Consider your own alcohol frequency, type, situation, reason & impact and you will be much clearer on your booze relationship! 🤔 Cheers 🥃! Here’s the podcast smarts behind the video noise: TOUGH LOVE INTENSIVE DIY [X] A 12 week step-by-step proven program [X] Covering Food, Movement, Sleep & Mindset [X] Suitable for all ages and stages of the DadBod journey Course info: https://www.ditchthedadbod.com/tough-love-intensive-diy

We can’t outrun stress! But so many only focus on FOOD & MOVEMENT and get frustrated when their stress-filled body refuses to give them the results they want! Too often we ignore the SLEEP & MINDSET part of the wellness puzzle but expect our body to respond the way we want! IF you are full of stress 😖: Fatigued, drained, tired, anxious, irritable, strained, haggard, worn-out, harassed, burned-out, angry, annoyed or any combination of these! BUT want these results 😁: Fat-loss, muscle growth, toning, fitness, rehabilitation, repair, weight-loss, energy, rejuvenation, power, strength, performance or any combination of these! YOUR body will limit your results 😦: Until you get a better stress balance and let your body know that it can step down from fight-or-flight, everything is ok, and it can put some energy into your results not just keeping you alive! Time to balance your body and enjoy the long happy, healthy life you deserve!⚖️ Here’s the podcast smarts behind the video noise: ##### TOUGH LOVE INTENSIVE DIY [X] A 12 week step-by-step proven program [X] Covering Food, Movement, Sleep & Mindset [X] No excuses $1 a day DIY program to Ditch your DadBod Course info: https://www.ditchthedadbod.com/tough-love-intensive-diy Full video: https://youtu.be/ggoAnAmxHuQ

The number one question I get asked! ‘Am I a DadBod?’ 🤔 Well if you are a bloke over 40, 50, 60 who is overweight, over-fat under-fit and under-toned then it’s a big YES! 👏 Many blokes without these obvious DadBod signs and symptoms often wave the ‘Don’t identify as a DadBod’ flag 🚩 But these are just the tip of the iceberg! 🥶 Here’s a few hidden DadBod symptoms that we often ignore but are indicators that our wellness is suffering: [X] The hidden fat! 🫃 Visceral or hidden fat is a killer and can lead to a bunch of serious health conditions but may not be obvious on a DadBod who is not over-fat! [X] Stresss! 😖 Short tempered, anxious, stressed and irritable can all be signs that there are some nasties going on inside spiking the cortisol and fuelling the burnout but may not be an obvious DadBod symptom! [X] Energy-less! 🥱 An obvious lack of energy to keep up with kids, partner or to-do list is a classic DadBod sign that there may be an underlying health condition causing chronic fatigue! [X] Appearance! 💋 When hair, skin, nails, eyes & tongue start to look a bit dodgy and our DadBod is not healing as well as usual, it may be time to look a bit deeper at the cause! Being a DadBod is just a term to describe a bloke who has let his wellness slip whilst focussing on family, kids & career - but there are many visible and hidden symptoms! Here’s the podcast smarts behind the video noise: TOUGH LOVE INTENSIVE DIY [X] A 12 week step-by-step proven program [X] Covering Food, Movement, Sleep & Mindset [X] No excuses $1 a day DIY program to Ditch your DadBod Course info: https://www.ditchthedadbod.com/tough-love-intensive-diy

We’ve all done it! 😳 We start some new project, sport, hobby and then begin buying lots of stuff-we-don’t-need because we have been sold the benefits and importance! 💰 Health & Wellness is a sitting duck 🦆 for this and so many blokes on their DadBod journey are being sold sh*t they don’t need via Facebook feeds, clever marketing or well meaning mates! Here’s some classics to question before you commit: [X] Sh*t branded snacks! Keto/Paleo/Vego/Carnivore pre-packaged ‘healthy’ snacks that are ultra processed, full of nasties and preservatives but are sold to those following a way of eating as an ‘approved’ snack!😡 [X] Super-foods/ powdered greens! Very often simply heathy foods that have been processed, powdered and added to then sold back as great additions to our wellness journey - use real food! 🥬 [X] Protein / Collagen powders! Occasionally great for a protein top-up, but are sold as and every day / workout food replacement which results in more ultra processed sh*t in our diet and often gut micro biome issues! 🤮 [X] Multivitamins Sold as everyday necessities on a wellness journey and often full of sugars, binders and chelated to make them last. Any others? Here’s the podcast smarts behind the video noise: TOUGH LOVE INTENSIVE DIY [X] A 12 week step-by-step proven program [X] Covering Food, Movement, Sleep & Mindset [X] No excuses $1 a day DIY program to Ditch your DadBod Course info: https://www.ditchthedadbod.com/tough-love-intensive-diy

It’s the simple things in life that often have the biggest impact! Breathing is something we all take for granted, but most of us suck at getting the best out of this simple act! 😮‍💨 Here’s some simple hacks/tips that will boost your breathing benefits and have a big impact on your wellness results! [X] Get the belly button moving! 🫃 We spent way too much time panting dogs on heat and don’t take full breaths. Stop the fast, shallow chest high breaths and breathe lower, slower and deeper in the belly ensuring the diaphragm is involved and the belly moves. [X] Engage the sniffer! 👃 Nasal breathing is brilliant for calming the mind and body, filters out the sh*t in the air, regulates oxygen uptake and temperature. Try nasal breathing when eating, driving, sleeping, having sex and make it part of your life! 😂 [X] Add structured breathing! There are a variety of structured breathing techniques that can boost your wellness, reduce stress, increase motivation, improve resilience and just make you feel amazing! Add structured breathing into your daily wellness program and live the dream! 😌 Here’s the podcast smarts behind the video noise: TOUGH LOVE INTENSIVE DIY [X] A 12 week step-by-step proven program [X] Covering Food, Movement, Sleep & Mindset [X] No excuses $1 a day DIY program to Ditch your DadBod Course info: https://www.ditchthedadbod.com/tough-love-intensive-diy

Everyone has an opinion on Intermittent Fasting (IF) or Time Restricted Feeding (TRF), so you have to be careful who you listen to or just have a crack yourself and see how it feels! ⏳ Here’s a few considerations before you go-ahead so you are clear on how to get the best out of IF / TRF! [X] What is it? - very simply IF/TRF is reducing your eating window / eating time each day to increase the fasting / non-eating time! [X] Why are you doing this? - weight loss / ketosis / digestive rest or simply convenience with your lifestyle - know your ‘why’ first! [X] What type of fasting? - are you doing water only, or adding in teas & coffee or maybe some fats? Each has its own benefits. [X] When will you exercise? - are you going to exercise in a fasted or fed state? Different types of exercise are impacted by fasting in different ways. [X] How long will you fast for? - will you do the traditional 18hr fast with a 6 hour eating window or mix things up ? [X] Will you do this daily? - or are you just doing weekdays, alternate days or once a week. There is some recent research into the challenges of long term fasting for the aging male body! Lots to understand and decide - then have a crack! Here’s the podcast smarts behind the video noise: TOUGH LOVE INTENSIVE DIY [X] A 12 week step-by-step proven program [X] Covering Food, Movement, Sleep & Mindset [X] No excuses $1 a day DIY program to Ditch your DadBod Course info: https://www.ditchthedadbod.com/tough-love-intensive-diy

We all know them! The success oriented, A-type, more is better blokes who go at everything 100% all the time! (Guilty! 😂) That can work successfully in business, careers & sports but will trip you up on an wellness journey and cause frustration and setbacks. These sound familiar: [X] FOOD: setting the weight loss bar too high & too fast and then smashing out some crazy macros to fast-track results 😵‍💫 [X] MOVEMENT: doubling the intensity, frequency & duration from day 1, because that’s what you did when you were in your twenties! 😖 [X] SLEEP: trying to play catchup on the weekend after pulling some all-nighters during the week and burning out! 😫 [X] MINDSET: applying your default demanding, competitive, forceful, challenging, results driven approach to your wellness journey! 😡 Wellness is a long game and takes patience and process to be successful and sustainable! Here’s the podcast smarts behind the video noise: TOUGH LOVE INTENSIVE DIY [X] A 12 week step-by-step proven program [X] Covering Food, Movement, Sleep & Mindset [X] No excuses $1 a day DIY program to Ditch your DadBod Course info: https://www.ditchthedadbod.com/tough-love-intensive-diy

It’s not easy starting a wellness journey and FOOD is one of the biggest challenges we face! When we prepare food at home, we have control and can experiment, but eating out, at a mates place or at work can be a choices challenge and alternatives are needed! Here’s my top 10 tips to decrease crappy processed carbs and increase healthy choices: 1. Whatever you are served - eat the protein first and fill up on the good gear to minimise the room for sh*t foods! 🥩 2. If you choose pizza - double the toppings and go with a thin, low carb crust only or just eat the top! 🍕 3. If you are going burgers - always go bunless, or low carb or a lettuce or portobello mushroom ‘bun’! 🍔 4. Bread - just don’t - Unless it’s sour dough or low carb … it will lead you down the sh*t carb path again! 🥖 5. Rice & Pasta dishes are always risky, so avoid and swap with a grilled fish, meat type dish that isn’t carb centric! 🍚 6. Fruit is healthy but high in sugars and carbs, so swap out for berries for the same benefits but less nasties! 🍓 7. Sauces are always high risk and must be ‘on the side’ so your food isn’t drowning in sugars and carbs! 🥣 8. Sweets can be swapped for a cheese board, with some nuts and 100% dark chocolate - decadence without nasties! 🧀 9. Snack and ‘grab and go’ packaged foods can be swapped with boiled eggs, cheese, nuts & jerky for a healthy quick fix!🥚 10. Drinks - anything but water is risky, so swap out the juices, flavoured sodas etc and keep it clean and not too much when eating so your digestive juices don’t drown!😂 Whats your favourite food hack? TOUGH LOVE INTENSIVE DIY [X] A 12 week step-by-step proven program [X] Covering Food, Movement, Sleep & Mindset [X] No excuses $1 a day DIY program to Ditch your DadBod [X] Price rise August 1st Course info: https://www.ditchthedadbod.com/tough-love-intensive-diy

We have all heard the term ‘Age Gracefully’! 😂 How about ‘Age Mindfully’ with a healthy proactive approach, not simply waiting to get old, but taking control of the years ahead! Accepting that we all age is a start point and not fighting to stay young, but crafting your own healthy, long, active life is the key! Here’s some Healthy aging smarts that have worked for many DadBods: [X] Minimise inflammation through diet, exercise and recovery. Inflamed bodies age faster and die younger. [X] Build and maintain muscle for metabolic health, strength, balance, mobility, injury and fall prevention [X] Focus on sleep quality and quantity to repair, rebuild and rejuvenate the aging body! [X] Don’t give in to growing old but be smart and choose age appropriate activities that won’t hurt and harm your body! [X] Understand that your mind will age faster than anything, especially if you have an ‘old person’ mindset or aging fears and negativities! Whats your favourite aging hack? Here’s the podcast smarts behind the video noise: TOUGH LOVE INTENSIVE DIY [X] A 12 week step-by-step proven program [X] Covering Food, Movement, Sleep & Mindset [X] No excuses $1 a day DIY program to Ditch your DadBod Course info: https://www.ditchthedadbod.com/tough-love-intensive-diy

It can be frustrating when DadBods reach out for shiny toys and quick fixes without thinking about better alternatives or just following the process! Here’s my top 5 bitches from this week of coaching: [X] ‘Shakes’ Blokes who prefer to just drink powdered chemical sh*t before they have really tried to eat real food to hit their food numbers! [X] ‘Injuries’ Those guys who’s ego makes them train through an injury and things get worse OR the guys who get an injury that can be worked around but they pull the pin and stop everything! [X] ‘Catch-ups’ Blokes who try an play exercise catchup’s on the weekend because they have missed their weekday workouts and try to kill themselves with super sessions! [X] ‘Sleep-In’ The guys who have made sh*t sleep choices during the week and try and fix it with weekend sleep ins to get back their numbers! [X] ‘Dick-Juice’ Blokes who just reach for the TRT or growth hormone as a quick fix before thinking about healthy alternatives and lifestyle changes as a start point! Can you add any? TOUGH LOVE INTENSIVE DIY [X] A 12 week step-by-step proven program [X] Covering Food, Movement, Sleep & Mindset [X] No excuses $1 a day DIY program to Ditch your DadBod Course info: https://www.ditchthedadbod.com/tough-love-intensive-diy

Are you doing the due diligence of your wellness program? So many blokes blindly follow a program without asking some critical question and risk making a dumb f##k mistake! Before you commit to starting a wellness program - here’s some questions to ask: 1. Is it a step-by-step process that you can easily follow and not just a bunch of information and noise? 2. Does it run for more than 30 days as anything less will not give you time to get any measurable results? 3. Is it graduated and increases intensity and complexity over time or will you drown on day 1? 4. Does it fit your current age and stage or was it designed for college athletes and will break your body? 5. Is it a proven program that others have completed and achieved measurable results? 6. Is it holistic and cover sleep, stress, mindset, movement and other wellness areas? 7. And finally - is there support or will you be flying solo with no Q&A or avenue to discuss your progress? Wellness is a huge investment of your time and energy and it’s critical to make smart choices when starting out! Ready to make a change? TOUGH LOVE INTENSIVE DIY [X] A 12 week step-by-step proven program [X] Covering Food, Movement, Sleep & Mindset [X] No excuses $1 a day DIY program to Ditch your DadBod Course info: https://www.ditchthedadbod.com/tough-love-intensive-diy

Ok - time to go a bit woo woo! I am a big fan of doing everything possible to maximise my wellness and this one falls into this category! Earthing or Grounding is the simple art of reconnecting your body to Mother Earth to rebalance, clean out some nasties and minimise the electrical sparking that can cause a bunch of diseases! WHY? Simples. Our bodies are full of millions of electrical currents, then we add to this with phones, tech and a bunch of EMF (Electrical Magnetic Fields) that messes with our body and balance! BUT! Now we live in a fully insulated world of shoes, cars, houses, where we no longer ‘earth’ and rebalance our bodies regularly, like we used to in our ancestral days! SO! Studies are showing some amazing wellness benefits when we simply earth our bodies on a regular basis. Just put your naked feel on dirt, sand or grass for a few minutes a day and feel the buzz! Ready to Ditch your DadBod and take back control of your wellness life forever? TOUGH LOVE INTENSIVE DIY [X] A 12 week step-by-step proven program [X] Covering Food, Movement, Sleep & Mindset [X] No excuses $1 a day DIY program to Ditch your DadBod [X] Starts on Independence Day July 4th Course info: https://www.ditchthedadbod.com/tough-love-intensive-diy DadBod friends & contacts receive a 20% ‘thank you’ discount on this course. Use code: DBF2022 when registering

If you are just starting out on your DadBod wellness journey, you have probably been told many times ‘you’ve gotta build muscle’ This isn’t just aesthetics, there are some compelling reasons why blokes over 40 need to incorporate resistance training and build some muscle! 1. We lose muscle as we age - regardless of what we eat! 2. As we lose muscle, our insulin resistant takes a big hit and predisposes us to diabetes and other nasties! 3. We need muscle for strength to do our daily tasks, balance, mobility, stability, fall and injury prevention and just lifting sh*t! 4. Muscle gives us strength to safely get up from chairs, floor, toilets and if we do fall down! 5. And yes - muscle looks better than fat or bones and you will feel happy, confident and proud with some extra slabs of lean meat on your body! Ready to Ditch your DadBod and take back control of your wellness life forever? TOUGH LOVE INTENSIVE DIY [X] A 12 week step-by-step proven program [X] Covering Food, Movement, Sleep & Mindset [X] No excuses $1 a day DIY program to Ditch your DadBod [X] Starts on Independence Day July 4th Course info: https://www.ditchthedadbod.com/tough-love-intensive-diy DadBod friends & contacts receive a 20% ‘thank you’ discount on this course. Use code: DBF2022 when registering

It’s so easy just to focus on just getting the right FOOD numbers! Calories, carbs, proteins and fat macros without caring too much about how healthy the sources are! Time to look a bit deeper at FOOD’s that serve you and FOOD’s that pollute you - not just hitting the daily macro numbers! Here’s some tips: [X] Minimise processed, packaged, preservative infested foods and maximise whole foods! [X] Maximise grass fed, organic, pastured, free range, wild caught food sources with minimal chemical interference! [X] Minimise plastic wraps, packaging, plates, cutlery, bottles or cookware that transfers toxins to food If you are putting effort into getting the best way-of-eating for your DadBod wellness then make smart choices to minimise the toxins that poison our bodies! Ready to Ditch your DadBod and take back control of your wellness life forever? TOUGH LOVE INTENSIVE DIY [X] A 12 week step-by-step proven program [X] Covering Food, Movement, Sleep & Mindset [X] No excuses $1 a day DIY program to Ditch your DadBod [X] Starts on Independence Day July 4th Course info: https://www.ditchthedadbod.com/tough-love-intensive-diy DadBod friends & contacts receive a 20% ‘thank you’ discount on this course. Use code: DBF2022 when registering

One question I ask blokes starting out on their wellness journey when they challenge the process, program or results: “Are you doing the work?” So many ask dumb-ass questions before they have made any commitment, taken action, or done the work! Coaches love to help, but you gotta ‘do the work’ to earn the attention and support you expect [X] FOOD: You may have challenges or questions around foods, timings, macro’s, supplements etc but you gotta ‘do the work’ first to see what works and where you need help! [X] MOVEMENT: You may be challenged by the program, equipment, restrictions, timings and exercises and questions are important when you ‘do the work’ and make the commitment! [X] SLEEP: Its always challenging getting sleep hygiene, quality, timings and protocols happening but clarity will come when you ‘do the work’ and experience the process! [X] MINDSET: We know it’s challenging staying positive, motivated and on track but no help will benefit this unless you ‘do the work’! You deserve support, guidance and direction and those helping you deserve you to trust in the process and ‘Do The Work’! Ready to Ditch your DadBod and take back control of your wellness life forever? TOUGH LOVE INTENSIVE DIY [X] A 12 week step-by-step proven program [X] Covering Food, Movement, Sleep & Mindset [X] No excuses $1 a day DIY program to Ditch your DadBod [X] Starts on Independence Day July 4th Course info: https://www.ditchthedadbod.com/tough-love-intensive-diy DadBod friends & contacts receive a 20% ‘thank you’ discount on this course. Use code: DBF2022 when registering

Sometimes it’s a struggle getting clear on our wellness goals, especially when we are just starting out! Here’s a hack that has helped many! Understand your anti-goals first (the sh*t you don’t want) and then whats left is a great start for your wellness goal setting! Here’s some sample anti-goals that may sound familiar: [X] FOOD: ‘I don’t want to stop all booze’ ‘I don’t want to give up bread and pasta’ ‘I cant eat breakfast’ ‘I hate fruit’ [X] MOVEMENT: ‘I don’t want to join a gym’ ‘I hate squats’ ‘I don’t want to exercise in the mornings’ ‘I can’t run’ [X] SLEEP: ‘I still want to socialise on weekends’ ‘I am not wearing ear plugs and sleep mask’ ‘ I don’t want to get up later’ [X] MINDSET: ‘I don’t want to feel like I am always on a diet’ ‘I don’t want to hate exercise’ ‘I don’t want to need to be motivated by a trainer’ Anti-goals (the sh*t you want to avoid) are a great way to get clarity on what you want in your wellness program! Here’s the audio smarts behind the video noise: Ready to Ditch your DadBod and take back control of your wellness life forever? TOUGH LOVE INTENSIVE DIY [X] A 12 week step-by-step proven program [X] Covering Food, Movement, Sleep & Mindset [X] No excuses $1 a day DIY program to Ditch your DadBod [X] Starts on Independence Day July 4th Course info: https://www.ditchthedadbod.com/tough-love-intensive-diy DadBod friends & contacts receive a 20% ‘thank you’ discount on this course. Use code: DBF2022 when registering

It’s easy to get complacent when we simply follow societies ‘recommended exercise guidelines’ and believe we are doing the right thing for our wellness! Outdated guidelines like ‘10 000 steps’ or ‘60-120mins PW’ sound reasonable but are simply B.A.M’s (bare ass minimums) in the world of wellness! Our bodies have not changed significantly since our ancestral hunter gatherer days and need the same amount of physical activity to keep us fit, strong and healthy! However in a world of watered down softcock recommendations we are led to believe that we can get away with just the B.A.M’s and live a long happy healthy life! Time to relook & reset your exercise minimums based on your own tolerances, needs and preferences and what makes you feel great and thrive! Ditch the DadBod is a global community of blokes coming together with a focus on Food, Movement, Sleep and Mindset to ditch their DadBod’s and live a long healthy and happy life surrounded by family and friends We have a no bullshit tough-love approach and a proven DadBod formula that always get’s results. If you have let your body and mind go and are now a fat bod needing a kick up the ass with discipline, accountability and support - be part of the DadBod team! Our Tough Love Intensive global coaching program will guarantee your results and change your world! https://www.ditchthedadbod.com DadBod Tip of the Day: “Success is what comes after your stop making excuses” #dadbod #ditchthedadbod #menshealth #executivecoaching https://youtu.be/NiIe_uEQXRU

If we agree that wellness success is 80% MINDSET and 20% execution of a FOOD,MOVEMENT & SLEEP plan, then it makes sense to understand how each or us are motivated! Carrot Motivation: Human’s move towards pleasure! Are you attracted to the pleasure of looking good, feeling amazing, increase of energy, improved relationships and successes at work or recreation? Stick Motivation: Humans move away from pain! Are you moving away from being unfit, over fat, unhealthy, sickly, poor energy, relationship failures, loss of confidence, work or recreation failures? Or are you a blend of both? Here’s the audio smarts behind the video noise: Ditch the DadBod is a global community of blokes coming together with a focus on Food, Movement, Sleep and Mindset to ditch their DadBod’s and live a long healthy and happy life surrounded by family and friends We have a no bullshit tough-love approach and a proven DadBod formula that always get’s results. If you have let your body and mind go and are now a fat bod needing a kick up the ass with discipline, accountability and support - be part of the DadBod team! Our Tough Love Intensive global coaching program will guarantee your results and change your world! https://www.ditchthedadbod.com DadBod Tip of the Day: “Once you learn to quit, it becomes a habit” #dadbod #ditchthedadbod #menshealth #executivecoaching https://youtu.be/prgMun-vZFU

We all hit barriers on our wellness journey and the trick is to expect this & be prepared with strategies to beat the barrier and not lose momentum! Think about your ideal wellness state and your current condition and identify the top 3 barriers in each area below: [X] FOOD - your barriers could be food preparation, cost, availability, family pressures, food intolerances, travel & work impact, meal timings, socialising etc [X] MOVEMENT - your barriers could include injuries, time, facilities, knowledge, lack of training partner, travel / work, weather etc [X] SLEEP - your barriers might be kids interruptions, work hours, poor sleep environment, social commitments, Netflix addiction! etc [X] MINDSET - your barriers could be history of failure, self confidence, lack of support, undefined goals, negative pressures from others etc I destiny your potential barriers, so you are aware and prepared and don’t lose momentum when they show up! What’s your barriers? Ditch the DadBod is a global community of blokes coming together with a focus on Food, Movement, Sleep and Mindset to ditch their DadBod’s and live a long healthy and happy life surrounded by family and friends We have a no bullshit tough-love approach and a proven DadBod formula that always get’s results. If you have let your body and mind go and are now a fat bod needing a kick up the ass with discipline, accountability and support - be part of the DadBod team! Our Tough Love Intensive global coaching program will guarantee your results and change your world! https://www.ditchthedadbod.com DadBod Tip of the Day: “This is no time for ease and comfort. It is time to dare and endure” #dadbod #ditchthedadbod #menshealth #executivecoaching

Replies to your DadBod questions (HIIT / KetoVsPaleo / Pre&Post workout food). Dad bod walking is a series of short podcasts recorded during daily walks with my business partner Lyn. We talk all things dad bod and Lyn (as the smart wellness guru she is) fills in the details and specifics after I make all the loud blokey noises and statements! Ditch the DadBod is a global community of blokes coming together with a focus on Food, Movement, Sleep and Mindset to ditch their DadBod’s and live a long healthy and happy life surrounded by family and friends We have a no bullshit tough-love approach and a proven DadBod formula that always get’s results. If you have let your body and mind go and are now a fat fuck needing a kick up the ass with discipline, accountability and support - be part of the DadBod team! Our FREE Facebook group is open to all blokes on a DadBod journey and you will find support, coaching, education and motivation https://anchor.fm/ditchthedadbod/episodes/Replies-to-your-DadBod-questions-HIIT--KetoVsPaleo--PrePost-workout-food-e16mnpq Here’s the link to all DadBod stuff: https://linktr.ee/Ditchthedadbod

Your resting heart rate can tell you a lot about your overall health & wellness and should be monitored regularly! We now have the technology to accurately track and monitor this and unlock some previously unknown DadBod secrets!Dad bod walking is a series of short podcasts recorded during daily walks with my business partner Lyn. We talk all things dad bod and Lyn (as the smart wellness guru she is) fills in the details and specifics after I make all the loud blokey noises and statements! Ditch the DadBod is a global community of blokes coming together with a focus on Food, Movement, Sleep and Mindset to ditch their DadBod’s and live a long healthy and happy life surrounded by family and friends We have a no bullshit tough-love approach and a proven DadBod formula that always get’s results. If you have let your body and mind go and are now a fat fuck needing a kick up the ass with discipline, accountability and support - be part of the DadBod team! Our FREE Facebook group is open to all blokes on a DadBod journey and you will find support, coaching, education and motivation Here’s the link to all DadBod stuff: https://linktr.ee/Ditchthedadbod