How A Healthy Routine Helped Fit Father Andrew Transform His Body

Written by: Dr. Anthony Balduzzi,

NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Founder, Fit Father Project
Founder, Fit Mother Project

Written by: Dr. Anthony Balduzzi,

NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Founder, Fit Father Project
Founder, Fit Mother Project

healthy routine

No matter what your health and fitness goals may be, you need to develop a healthy routine to ensure success.  

When it comes to body transformations, we see a ton of them from our guys on the Fit Father Project programs. 

For some, it’s just losing the dreaded long-term belly. 

For others, it’s dropping fat and building solid, lean muscle. 

Fit Father Andrew has done both … and COMPLETELY transformed his body! 

Andrew started Fit Father Project at 265 pounds, one of the heaviest weights he had ever been in his life. 

Having an athletic and military background and being an avid rower, Andrew felt he needed help to make a change. 

From the very start of the program, he created a healthy routine that followed along with the FFP program teachings. 

From hydrating right after waking up, to daily weighing, to a delicious post-workout shake for breakfast, Andrew got it dialed in. 

Following the program and creating a healthy routine paid dividends for his health, weight loss, and muscle gain. 

He lost 15 pounds in his first month, followed by another seven in month two. 

At 57 years young, Andrew’s end result was a 35-pound overall weight loss and a noticeable increase in muscle mass and definition. 

It just goes to show, you can change your body and health — at any age! 

Listen to Andrew's Story on the Fit Father Project Podcast:

Falling Off Track

Andrew was healthy and athletic for most of his life.

He always worked out and was (and still is) an early riser. 

“I get up at 4:20 AM every morning. I've been doing this since I was probably 12 years old and did paper routes. I believe that I can get more done between 4:20 AM and 9 AM than most people can get done all day, especially when it comes to physical workouts or planning my day.”

However, as the years rolled on, his health and fitness began to fall by the wayside.

Then, the pandemic hit, and his health and fitness routine was disrupted even more.

He began looking for answers.

“I started searching the Internet for workouts. I was looking for something I could do online with my friends and offline by myself.”

He came across the Fit Father Project and signed up immediately.

He was drawn in by how different it was from anything he'd tried before. 

“I did a program a few years ago where I lost 38 pounds in 30 days. I looked great but felt like garbage. I was eating chopped-up raw pepper for lunch, and that was it. And I knew that wasn't something I needed to do.” 

He quickly learned that it wasn't about a “diet” but proper nutrition.

“I knew I needed to learn more about nutrition and what I had to do for myself. This program taught me those things and what I can do that makes me feel good at the end of the day.”

See how Andrew built his healthy routine and changed his life!


Creating A Healthy Routine

When Andrew joined the Fit Father Project, he was the heaviest he had ever been.

He lost 15 pounds in his first month, followed by another 7 pounds in month two, eventually losing 35 pounds overall.

He also replaced his sugar cravings with healthier alternatives and stopped binging on candy and processed sugar.

“I constantly work on cutting my sugar. But it's taken me 50 years to get here. I think it might take more than six months to lose my sugar craving forever because I still struggle with some sugar intake, but I know what I need to do.”

Andrew also revealed how the program helped him with his 12-year-old chronic prostate problem and erectile dysfunction. 

He says that while his test reports were largely good, the doctors only pointed to his weight and unhealthy diet as the causes of the above-mentioned problems. 

“Twelve years ago, I had a terrible bladder infection caused by an enlarged prostate, which is triggered by overeating, not eating the proper food, and all of that. Along with that, I was having some erectile dysfunction issues. Both of these problems would come and go with how much I weighed or how much I worked out at a given time.”

The benefits didn't stop there, either.

“There's a lot more spontaneity in my relationship with my wife. It's made a big change in our lives. I could fix my weight and blood flow issues with proper supplementation and cleaning up my nutrition. I feel good on the inside and look good too. I just feel happier.”

So what would Andrew say to someone looking to join the Fit Father Project?

“Sit down and look at your lifestyle, how you're feeling, and what you want to achieve. And then find the program. This program works great. Keep at it because it's not just about the weight. It's about how you feel and not just how you look on the outside. So, really make sure that this is something that you want. Sit down and read as much as you can. Look at the nutrition, and move into it slowly. Make your decision to start making the changes you want in the first 30 days.”

healthy routine

3 Key Takeaways From Andrew's Journey

To summarize, here are three key lessons you can learn from Andrew’s successful health and fitness journey:

Lesson 1: Routine Is Key

A focused and streamlined routine is key to success in any endeavor.

Not having a routine or letting yourself be easily distracted from one leads to setbacks and failures.

A routine will help you automate your tasks and achieve your goals.

Lesson 2: Fitness Is More Than Physical

Proper nutrition and exercise will improve your physical health and can even create a ripple effect where your personal relationships improve.

A successful health and fitness journey is far more than a number on a scale.

Non-scale victories, whether they're spiritual, mental, emotional, or social, can make you feel great and change your whole outlook on life.

Lesson 3: Listen To Your Body

You've got to stick to your routine, but if you fall off one day, don't beat yourself up.

Likewise, if you need to make modifications or adjustments, you do you!

Find your healthy routine and fit it into your daily schedule.

What is FF30X?

FF30X is a simple, sustainable, and specific weight loss program that is designed especially for busy men over 40.

With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team that is there for you at every step, FF30X can help you lose 30, 40, or even 50+ lbs — even if you’ve never picked up a weight in your life. 

Click here to see what you get when you join the FF30X program today!

Check out the Fit Father Project Podcast on:

And don't forget to subscribe to our YouTube Channel and follow us on Instagram, Facebook, Twitter, and LinkedIn!

Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Founder, Fit Father Project
Founder, Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on building a healthy routine.

Written by: Dr. Anthony Balduzzi,

NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Founder, Fit Father Project
Founder, Fit Mother Project

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


Terms of Service & Privacy Policy