The Fit Dad Project
The Fit Dad Project is the podcast for busy dads and men over 40 who are tired of feeling overweight, exhausted, and stuck in the cycle of starting over every Monday.
Hosted by Derek Schell, certified nutrition coach, fitness trainer, and founder of The Minimalist Gym, this show cuts through the noise and delivers practical, no-BS strategies to help you lose fat, build muscle, and reclaim your energy without spending hours in the gym or following restrictive diets.
Each episode focuses on the fundamentals that actually move the needle:
- Simple, high-protein nutrition
- Efficient 30–45 minute workouts
- Sustainable fat loss
- Hormone and metabolic health
- Mindset and habit change
- Stress management and recovery
- Becoming the kind of man who leads by example
- And some fun stuff mixed in as well!
Whether you're a father, husband, and professional who has put everyone else first for years, or you're ready to finally take control of your health and become the strongest, leanest, and most energized version of yourself, this podcast will give you the tools and perspective to make it happen.
The mission of The Fit Dad Project is simple:
Help busy dads build a stronger body, sharper mind, and healthier lifestyle so they can show up with more energy, confidence, and presence for the people who matter most.
Episodes
29 episodes
EP 29: Can You Drink Alcohol and Still Get Lean?
Can you drink alcohol and still reach your fitness goals? Can alcohol be a part of a healthy lifestyle? In this episode, Derek covers: How alcohol is metabolized in the body Why alco...
EP 28: How To Set Your Calorie and Macro Targets
Derek goes over the process of setting calorie and macro targets for fat loss and muscle building. By the end of this episode, listeners will understand: Why calories are the foundation of body composition
EP 27: The Non-Negotiables Code
This final episode in a 3-part series is designed to help listeners understand that lasting transformation has very little to do with motivation and almost everything to do with systems.By the end of this episode, you will understand:
EP 26: The Best Workout Strategy for Men Over 40
Part 2 of a special three-part podcast series leading up to my upcoming workshop, The Minimalist Method for Men.In Episode 1, we covered The Metabolic Primer and why many men over 40 are accidentally sabotaging their metabo...
EP 25: The Truth About Your Slowing Metabolism
This first episode of a 3 part series that introduces listeners to the foundational concept of The Metabolic Primer, which is Key #1 of my upcoming workshop.The goal is to help busy men realize: Their metabolism i...
EP 24: You’re Majoring in the Minors (And It’s Killing Your Progress)
Derek discusses one of the biggest progress killers for guys in their 40s. Putting too much emphasis on minor details, while ignoring some of the big rocks that will actually move the needle. We call this "majoring in the minors."&n...
EP 23: The Real Reason You’re Still Stuck (It’s Not Your Diet or Workout)
Derek discusses what really keep busy men in their 40s stuck and the action steps to make real sustainable change.
EP 22: Why Driven Men Lose Their Health (And How to Fix It)
In this episode Derek discusses why otherwise successful men find themselves struggling to control their health and fitness.There's still time to join my next 30-day challenge, The Fit Dad Project!Deadline to register is 3/8/26.&n...
EP 21: Why Most Fitness Challenges Fail(And How to Make Them Work)
Derek talks about how most fitness challenges fail and how to succeed by doing challenges the right way.And a shameless plug for my 30-day challenge, the Fit Dad Project. Join here(deadline is 3/8/26): https://info.the...
EP 20: Avoiding the "Provider" Trap for Busy Dads
Derek discusses the topic of the "provider" trap that causes many busy fathers to prioritize career success while watching their health and vitality decline.
EP 19: Dialing In Your Nutrition Without Tracking Macros
In this episode, Laura and Derek discuss strategies for improving your eating habits for fat loss and muscle building without meticulously weighing and tracking all your food. Follow us on IG @minimalist.gym, derek.minima...
EP 18: Fueling for Longevity: Why Restrictive Diets Backfire
Laura and Derek discuss why restrictive diets are so appealing and how they often lead to undesirable results. Follow us on Instagram @minimalist.gym
EP 17: The Aging Myth: Why Getting Older Doesn't Have to Mean Getting Softer
Laura and Derek discuss the idea that we all have to accept that just because we're getting older, doesn't mean we should give up on our fitness goals. For more content on all things health and fitness, follow us on the g...
EP 16: The Impact of Social Media on Fitness
Laura and Derek discuss the impact social media is having on fitness today. Follow us on Instagram @minimalist.gym
EP 15: Consistency is King: Why Do So Many Struggle With It?
Laura and Derek discuss the topic of consistency. We all know it's the key to fitness success, but why is it one of the number 1 obstacles people face?Follow us on Instagram @minimalist.gym!
EP 14: The Most Immediate Constraint
In today's episode, Derek discusses how to identify the most immediate constraint that is keeping you stuck and why skipping over the mastery of this in leu of more complex protocols is the source the demise for most people.
EP 13: What's Your "Why"?
Derek discusses gaining ultimate clarity on your health and fitness goals. Finding your "why" and digging deep below the surface to find an emotional connection to what reaching certain goals within your fitness journey actually mean to y...
EP 12: The Truth About Protein
In this episode, Derek and Laura discuss some common misconceptions around the benefits and possible negative side effects of protein consumption.
EP 11: Should You Be Tracking Calories & Macros?
Derek and Laura discuss the science behind fat loss and the 2 ways to ensure you are actually in a calorie deficit. They also touch on some of the misconceptions and negativity surrounding tracking calories and how to determine if it's th...
EP 10: How to Build Muscle
In this episode, Derek and Laura discuss both the science and physiology behind muscle building as well as the practical application for those with busy schedules and limited access to gym equipment.
EP 9: Getting "Back on Track" After a Holiday Weekend
Derek and Laura discuss the July 4th weekend and how to enjoy yourself without the guilt and fear of losing all your hard earned progress.
EP 8: The 4-Week Summer Challenge
In this episode, Derek introduces this years 4-Week Summer Challenge and talks about why it's different from most challenges. You can register starting today!The challenge officially starts on Monday 7/7. https://info.t...
EP 7: 10 Common Constraints for Busy Parents
Derek and Laura unveil their list of 10 common obstacles that prevent busy parents from reaching their fitness goals and in many cases prevent them from even getting started. Follow us on:Instagram @minimalist.gym <...
EP 6: Cardio vs Strength Training for Fat Loss
In this episode, Derek explains the pros and cons of cardio vs strength training as it pertains to losing body fat, building muscle and improving overall health. Also we're excited to announce the upcoming 4-Week Summer Challenge!&n...