How to Ditch the Dad Bod and Regain Your Energy

Are you struggling with stubborn belly fat and feeling stuck with a "Dad Bod"? You’re not alone. Many men, myself included, find themselves in this position due to hormonal shifts, muscle loss, and lifestyle changes. And it all starts when we have kids.

But the good news? You can turn things around. 

Here’s how to regain your energy, confidence, and health with five science-backed steps.

The Science Behind the Dad Bod

The average age for a new dad is 30—right at the peak of male strength. Unfortunately, this is also when lean muscle mass starts to decline. This natural process, called sarcopenia (a.k.a. "poverty of the flesh"), leads to muscle loss and fat gain if left unchecked. Combine that with long work hours, disrupted sleep, and poor diet choices, and the dad bod takes over.

I have two young kids myself, and I know firsthand how easy it is to gain weight and lose muscle if you’re not intentional. 

But it doesn’t have to be that way. Here’s how you can break free.

Step 1: Strength Train with Progressive Overload

Forget endless cardio sessions. The key to burning fat and regaining muscle is resistance training. Focus on progressive overload, which means gradually increasing weight, reps, or intensity each week. Prioritize large muscle groups—shoulders, glutes, and legs—for maximum impact.

Step 2: Build Muscle to Burn Fat

Muscle is metabolic medicine. It soaks up excess blood sugar, boosts insulin sensitivity, and increases your resting calorie burn. The more muscle you build, the easier it is to shed fat. Incorporate compound movements like squats, deadlifts, and presses to maximize muscle growth in less time.

Step 3: Track Your Progress

What gets measured gets managed. Track two key metrics: your weight daily and your waist-to-height ratio weekly. Your waist should be no more than half your height in inches. If your waist is shrinking but your weight stays the same, you’re losing fat and building muscle—the ultimate win.

Step 4: Eat a High-Protein, High-Satiety Diet

Forget calorie counting. Instead, focus on protein-rich, filling foods like chicken, lean beef, egg whites, and fibrous vegetables. Aim for 0.8-1 gram of protein per pound of ideal body weight daily. This will keep you full longer, support muscle growth, and curb cravings naturally.

Step 5: Optimize Your Testosterone

Low testosterone fuels fat gain, drains energy, and slows recovery. If you’re a dad, your testosterone started dropping the moment you found out you were having a baby—researchers call it a "a biological adjustment to shift priorities.”

But you can restore testosterone back to optimal levels by focusing on sleep, stress management, resistance training, and strategic supplementation. If levels remain low after 3-6 months, consider discussing testosterone replacement therapy (TRT) with a specialist.

The Results? Fat Loss, Energy Gains, and Fitness

On average, my clients lose 20 lbs and 3 inches off their waist in just 90 days using this approach. I personally lost 5 lbs of fat and reduced my waist by 3 inches, achieving an optimal waist-to-height ratio.

The takeaway? Your goal isn’t just to lose weight—it’s to gain muscle, optimize hormones, and create sustainable health. By following these five steps, you can ditch the dad bod and build a body that keeps you strong, energized, and confident for years to come.