Free plan includes: workouts, eating plan, and motivation.
Created by Dr. Anthony Balduzzi, founder of Fit Father
At 44 years old, Bill Demko went from exhausted and out of shape to dropping 10 pant sizes with Fit Father. He leveled up from struggling walks to Ragnar relays—and recently capped one off by finishing a marathon the very next week. Today he’s energized, confident, and proving that hard things change everything.
Bill's non-scale victories include:
Weekends wrecking your progress? Learn how busy dads over 40 can stay consistent with nutrition, handle alcohol smartly, and keep making progress — without giving up real life.
At 44 years old, Bill Demko went from exhausted and out of shape to dropping 10 pant sizes with Fit Father. He leveled up from struggling walks to Ragnar relays—and recently capped one off by finishing a marathon the very next week. Today he’s energized, confident, and proving that hard things change everything.
Bill's non-scale victories include:
Weekends wrecking your progress? Learn how busy dads over 40 can stay consistent with nutrition, handle alcohol smartly, and keep making progress — without giving up real life.
Episode 261: Clean low acid coffee—what it is, how to choose safer beans, and simple upgrades (C8 MCT, collagen, ergothioneine) for steady energy. Dr. Balduzzi talks with Dr. Charles Livingston about mold testing, cold brew, and cortisol-friendly timing.
Episode 260 – Learning to recover from setbacks with success and how to plan for holidays and those inevitable difficult times.
Episode 259 – The dangers of EMFs on you and your family and how to protect yourselves.
Episode 258 – Your fall health reset so your progress doesn’t stall.
The scale lies. Track the wins that matter—waist, strength, photos, energy, and labs—and use a simple plan built for busy dads 40+. See real changes in weeks, not months.
Make nutrition simple. Use the Perfect Plate—protein, veggies, smart carbs—to stay consistent and get sustainable results.
Episode 257 – From Overwhelmed to Strong: How Jonny Built Muscle and Confidence with OSM
You need the right protein, but other ingredients matter, too. Here are the 10 best protein bars you can buy and recipes to make your own!
Fit Father Project Podcast 191 focuses on our Belize mission trip and the incredible adventures that every attendee experienced.
Is building muscle after 50 possible? HELL YES! Here's how to build muscles and increase strength with safe exercises and good nutrition.
Intermittent fasting for men is not a simple as “starving” yourself. But when done right, it can be beneficial. Here's how to do it right.
Looking for weight loss workouts for men over 50? These three tried and tested exercises have benefited thousands of men. Try them today!
It is absolutely critical to start your day with a proper morning ritual for weight loss and energy. You can start this one tomorrow morning!
Gaining muscle but not losing fat? Don't get frustrated! You may already be on the right path; you just need to make these subtle changes.
Is building muscle after 50 possible? HELL YES! Here's how to build muscles and increase strength with safe exercises and good nutrition.
How much weight can you lose in a month? Here's what you need to know about safe and sustainable weight loss.
Want to drop a few pounds quickly? Use this guide to learn how to lose 10 pounds in 2 weeks — safely and effectively.
This definitive guide on weight loss for men over 40 will walk you through five basic steps that will help you start losing weight today!
These 15 shoulder workouts for men over 40 are the best way to build mass and definition
Are you ready to burn calories, build muscle, and get shredded? Get started today with these high-octane HIIT workouts
Building a solid core is essential to stability and improving performance. The dead bug exercise is a
Are you doing push-ups wrong? Want to know how to do push-ups safely and correctly? Check out this video
Want stronger, bigger arms? Hammer curls work your biceps, forearms, grip, and wrist strength, giving you a full arm
You can't always get to the gym. But with these bodyweight exercises for men, you can build
The goblet squat is great for your quads. Learn why — and how to do them with the proper
Skull crushers are great for your triceps. Learn why — and how to do them with the proper form
With these Halloween fitness tips, you can avoid candy and other sweet treats that disrupt your health goals — and have fun with the whole family!
Ready to start burning fat and create the body you have always wanted? Get started with this fat-burning workout plan today!
Finding time for a full-blown workout can be a challenge. That's why you need to add these quick workouts to your fitness routine!
Looking for weight loss workouts for men over 50? These three tried and tested exercises have benefited thousands of men. Try them today!
If you ask a veteran bodybuilder, they'll likely tell you to leave the weight machines alone and stick with free weight workouts. Here's why.
Don't waste hours in the gym! Do this amazing 35-minute full-body workout for men three days a week to build solid, lean muscle.
Want to redefine your core? Then, it's time to learn the best ab exercises for men. Here are the top 5 ways to shred your core!
The deadlift is a great strength training move that targets a number of muscle groups at once. Here are the best deadlifts for men over 40.
Weekends wrecking your progress? Learn how busy dads over 40 can stay consistent with nutrition, handle alcohol smartly, and keep making
Make nutrition simple. Use the Perfect Plate—protein, veggies, smart carbs—to stay consistent and get sustainable results.
With a little bit of planning — and these holiday health tips — you can get through
By following a few simple holiday eating tips before, during, and after any occasion is the best
Learn how to use weight loss shakes as meal replacements the right way, and get started today with these 8
Looking for health tips for men over 40? These simple tips and tricks will help you maintain an ideal weight
See how Fit Father David used slow and steady gains to turn around his health history and drastically improve his life!
Learn how Fit Father Todd improved his health and fitness by keeping a routine and staying focused, consistent, and committed.
See how making a mental switch helped Fit Father John lose over 40 pounds and gain a tremendous amount of strength at the young age of 60!
Thinking about reinventing yourself? See how Fit Father Jim did it — and found new vitality and a whole new perspective on life!
See how putting in the work and making small lifestyle changes helped Fit Father Keith make profound health and fitness improvements!
Life-changing moments aren't just something you see in the movies. Anyone can overcome any adversity, as Fit Father Mark did!
As a busy father, fitting in fitness isn't always in the cards. But you can do it, no matter how hectic life gets. Just ask Fit Father Dave!
Staying positive is never easy, especially when trying to lose weight. See how Fit Father Tony changed his mind to change his body!
Episode 261: Clean low acid coffee—what it is, how to choose safer beans, and simple upgrades (C8 MCT, collagen, ergothioneine)
Episode 260 – Learning to recover from setbacks with success and how to plan for holidays and those inevitable difficult
Episode 259 – The dangers of EMFs on you and your family and how to protect yourselves.
Episode 258 – Your fall health reset so your progress doesn’t stall.
Episode 257 – From Overwhelmed to Strong: How Jonny Built Muscle and Confidence with OSM
Fit Father Project Podcast Ep. 256 – Parasite Cleansing 101 with Kim Rogers of RogersHood
Fit Father Project Podcast Ep. 255 – From Tired Dad to Fit Father with member Chris Farrell
Fit Father Project Podcast Ep. 254 – Algae: The Most Powerful Superfood You’re Not Eating with Dr. Catharine Arnston
Episode 132 of the Fit Father Project Podcast is all about addressing weaknesses and how to honestly look at your
Episode 131 of the Fit Father Project Podcast is all about testosterone replacement therapy (TRT) and features Josh Whalen of
Episode 130 of the Fit Father Project Podcast is all about ‘weight loss magic’ … and how there’s no magic
FF30X is the sustainable health & weight loss program designed for busy men 40+. Lose weight & finally keep it off.
SuperFuel is the premium protein powder & organic Supergreens for busy guys 40+. All-day energy with less than 1g sugar.
The doctor-formulated 100% natural testosterone booster designed to increase your energy, strength, and vigor.
The doctor-formulated metabolism booster designed to boosts energy, helps burn fat, and controls hunger & cravings.
