Mind, Body, and Soul: How Fit Father Werner Lost Physical and Emotional Weight

Written by: Dr. Anthony Balduzzi,

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

Written by: Dr. Anthony Balduzzi,

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

mind body soul

When many men set out to lose weight or get in shape, they usually don’t think about enhancing mind, body, and soul.

But, changing your health and fitness is far more than a number on a scale. 

Not to say that those numbers can’t be amazing, too, but true health transformations often involve losing emotional weight as well. 

This was certainly the case for Fit Father Werner!

Werner is a 52-year-old father and husband who has completely transformed his life on the deepest level — and lost 90 pounds in the process. 

Werner often struggled with his weight, but he was always able to keep it around where he wanted to be. 

In his mid-forties, he founded his company, and a year later, his son was born. 

Both of those endeavors obviously took up a lot of time and energy. 

And like most busy fathers, Werner was stressed out. 

He wasn’t exercising or eating properly, he was working late, and he was sleeping poorly. 

As his son got older and his business took off, his health and fitness only got worse. 

In the evenings and on the weekends, when he finally had time to devote to his family, he was too tired to do anything. 

He knew he needed a change. 

So much so that he even contemplated resigning from his job at his own company. 

Then, he remembered the promise he made to his son right after he was born. 

And the rest is history!

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

Failing Health and a Promise to His Son

Werner always struggled with his weight, and it got worse the older he got.

“I was never really a skinny guy. Maybe I was in my teens, but in my 20s, I was already struggling with my weight. And for most of my 30s and 40s, I was a beast weighing between 220 to 260 pounds.”

He often tried different diets and kept active, but still, nothing was working.

“When my weight was too much, I would do the latest diet and lose some weight. I gained it back on and off, up and down. So there was never really a sustainable solution. I was quite active, actually, especially between like 35 and 45. We spent a lot in the mountains, hiking and touring. But still, I was a beast.”

Then, in his mid-40s, his health started going downhill. 

“I founded my company, and a year later, my son was born. And I was really stressed out. I was sleep deprived and did not take care of my health. I would eat junk food, sweets, and some beers in the evening and work late. I lost my energy.”

He started looking for sustainable fitness programs for men over 50 and came across the Fit Father Project, which caught his attention for a specific reason.

“The program had a sleep schedule, meal plan, water intake suggestion, workouts, and supplements. It was a fresh approach. The words ‘diet’ or ‘cardio’ are not in there, and it starts with sleep. So I started looking at a couple of Fit Father Project videos on YouTube and decided to start with the program.”

There was also something else driving Werner. 

“I was consistently feeling bad and was even considering resigning from my job at my own company, which is like my second child. At that point, my son was five and had gotten active. He wanted to go out swimming, soccer, and whatever. And I just couldn’t keep up. I was never so low in energy.”

With a sustainable program in hand and a clear “why,” Werner was on his way.

See how Werner lost 90 pounds and enhanced his mind, body, and soul!


Mind, Body, and Soul

Werner’s “why” came from his fear of not fulfilling the promise he made to his newborn son.

“When my son was born, we had an hour-long bonding session where I made him a promise that I would be there for him, support him, teach him, and take care of him. And at the time when I was at my low point of health, I felt that I could not keep the promise. But I wanted to be around for my kid, which was my turning point.”

That promise shaped his mission statement, but there was more.

“My son was at the core of my mission statement, but besides him, I wanted to lose 100 pounds. So that was the challenging part. But if I pulled it off, I would be in better shape than I was at 21 because I was 190 then. So, the fact that I had to be in better shape than I was at 21 really was a kick for me.”

Werner was happily surprised that the Fit Father Project doesn't involve restrictive diets or hours in the gym.

“The fact that I learned from the program and was influenced by the most was that 80% is nutrition, and daily activity like walking is far more important than formal workouts.”

Werner made the program work for him, and he decided to take things slow and go at his own pace.

Workouts were initially hard due to his bad back, but he never gave up. 

On the nutrition front, he would fast twice a week for 24 hours and balance consistency with variety to not rigidly follow a diet plan.

Amazed, he discusses the benefits he derived from the program, and how he was able to enhance his mind, body, and soul.

“Just after three days of walking per the program’s instructions, my cravings were gone. And then, after two weeks, I measured my initial weight and had already lost eight pounds. I couldn’t believe it. Within 10 months, I lost 90 pounds. I feel stronger, better, and more confident. I can move my body better.”

Werner also found great help and support from the Fit Father Project Brotherhood Facebook group.

“The Brotherhood was essential to me. I learn every day. I was helped so much by the guys there, and I owed them a lot.” 

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

“I would say, especially for guys that are heavier, like I was, FFP means hope. You can change your health, no matter how bad shape you are in currently, you can do this. FFP works, and it even works like magic if you follow the guidelines. You may not have the best self-confidence when you are stuck in a rut, but FFP can help you really keep going. We all have setbacks. We all fail or mess things up. But get back at it the next day. It’s the consistency and not the perfection. Also, try to be patient. There will be days when the number on the scale may not budge, but that doesn’t mean your hard work is a waste. We messed up our health in four decades, so we do need to give it some time to get better. And ultimately, it brings back the quality of life. So, believe in the process.”

mind body soul

3 Key Takeaways From Werner's Journey

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

Lesson 1: It's All About the Right Mindset

You can do all the workouts and diets in the world, but your mindset needs to change in order to be sustainable with your growth.

Change your mind to change your body.

Stop negative self-talk, shed emotional baggage, and believe in yourself!

Lesson 2: Start Small and Take Things Slow

Werner began by making small adjustments in his life, like walking for 30-40 minutes and cleaning up his nutrition.

You don’t have to follow unrealistic fitness standards to find health and fitness success; do what's right for you.

It’s your body, and nobody knows it better than you!

Lesson 3: Create Balance

Werner created a perfect balance between consistency and variety with his meal plans and workouts.

If there is complete consistency with no variety, we have cravings.

If we have too much variety and no consistency, we have no structure.

Find your balance!

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!

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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 enhancing your mind, body, and soul.

Written by: Dr. Anthony Balduzzi,

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

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