We used to believe that all blokes need protein! And back in the ‘one size fits all’ days, we would recommend the same protein types, timings and quantities for all body types! We now know through the power of personalised nutrition and precision health that each body type responds differently to the types and timings of protein to get the results and wellness they deserve! In this podcast - we dig deeper into each body / health type and the individual requirements for protein to thrive in your wellness journey! Listen here: If you are a success driven bloke who has let his wellness slip whilst building your career, business, family and community, it’s now time for you! Our proven DadBod approach personalises a Food, Movement, Sleep & Mindset program specific to your individual health type, age, stage and goals delivered with accountability, discipline and support to guarantee your results! Ready? Comment ‘Ditch my DadBod’ and I will contact you directly or find all the DadBod info here: https://linktr.ee/Ditchthedadbod DadBod Tip of the Day: ‘Today is your day to start fresh, to eat right, to train hard, to live healthy, to be proud’

Are fats your friend ? If you had asked me a few years ago as a die hard keto-head, I would have said that all blokes need fats and lots of it!😂 Now we understand that some specific body types can struggle with too much fat and this can impact digestion, inflammation, energy and muscle retention! But some blokes will benefit from some healthy fats at the right times in their eating and their wellness will thrive! So whats the secret? Step 1. Understand your body type and know whether fats are your friend or fats are your foe! Step 2. Ensure your eating is tailored to the right amount of fats and give your body the right fuel and results you deserve (Find all the details in this podcast episode - link below) Ditch the DadBod is a global community of blokes coming together with a focus on Food, Movement, Sleep and Mindset to ditch their DadBod’s and live a long healthy and happy life surrounded by family and friends We have a no bullsh*t tough-love approach and a proven personalised DadBod formula that always get’s results. If you have let your body and mind go and need some discipline, accountability and support - be part of the DadBod team! Want help? Comment ‘Ditch my DadBod’ and I will contact you directly or find all the DadBod info here: https://linktr.ee/Ditchthedadbod DadBod Tip of the Day: You must expect great things of yourself before you can do them

Fasting is awesome …. But only for some!👀 One question we get asked a lot by DadBods just starting out on their wellness journey ‘should I be fasting’ to help speed up results! Whether it’s Intermittent Fasting (often called Time Restricted Feeding) where we aim for an eating window of 6-8 hours or extended fasting of 24/36/48 hours there are some awesome benefits for those with the right body type!👏 So step 1 is always going to be to understand if your body type will thrive on fasting or if you may be impacting your results and fasting is not your wellness friend!🤔 How do you know - listen to this podcast episode (link below) to understand the key to knowing your body type and fasting suitability! 🎧 Ditch the DadBod is a global community of blokes coming together with a focus on Food, Movement, Sleep and Mindset to ditch their DadBod’s and live a long healthy and happy life surrounded by family and friends We have a no bullsh*t tough-love approach and a proven personalised DadBod formula that always get’s results. If you have let your body and mind go and need some discipline, accountability and support - be part of the DadBod team! Want help? Comment ‘Ditch my DadBod’ and I will contact you directly or find all the DadBod info here: https://linktr.ee/Ditchthedadbod DadBod Tip of the Day: ‘The clock is ticking. Are you becoming the person you want to be?’

So it’s a new year and things should have changed! I have changed house, changed haircut and changed my approach to working with DadBods to take control of their wellness forever! BUT 🤔 For so many blokes the new year doesn’t bring positive changes, just more of the same dumb sh*t that killed their wellness or following the same dumb program that hasn’t worked for years! SO 👀 Time to make the change for a new you, where wellness is prioritised and you use the best tools, technology and systems available to give you the life you love surrounded by family and friends! AND 😲 It’s all at your fingertips. We now have access to cutting edge AI technology that will design a personalised & proven program for your specific health type and little old me motivating and holding you accountable every step of the way! SIMPLES! Ditch the DadBod is a global community of blokes coming together with a focus on Food, Movement, Sleep and Mindset to ditch their DadBod’s and live a long healthy and happy life surrounded by family and friends We have a no bullsh*t tough-love approach and a proven personalised DadBod formula that always get’s results. If you have let your body and mind go and need some discipline, accountability and support - be part of the DadBod team! Want help? Comment ‘Ditch my DadBod’ and I will contact you directly or find all the DadBod info here: https://linktr.ee/Ditchthedadbod DadBod Tip of the Day: “Things work out best for those who make the best of how things work out.”

If you are still following a one-size-fits-all wellness program that has worked for others but is not giving you the results you deserve - it might be time for a rethink!👀 We now have the tools and technology to create personalised simple, accurate and effective wellness programs for each body and health type!😲 The shotgun, cross your fingers and hope it works approach is outdated and won’t shift that stubborn fat and give you the long term results and sustainability you deserve!🤞 Different bodies need a different approach and your time has come at last to take back control of your wellness and live a long healthy & happy life surrounded by friends and loved ones❤️ [X] Step 1. Understand your own body & health type using a proven system that incorporates a variety of personalised markers and measurements [X] Step 2. Create and follow your own personalised wellness program across all areas of your life including FOOD, MOVEMENT, SLEEP & Mindset [X] Step 3. Update as you travel through different ages and stages of your life to maximise your wellness journey and outcomes! Ditch the DadBod is a global community of blokes coming together with a focus on Food, Movement, Sleep and Mindset to ditch their DadBod’s and live a long healthy and happy life surrounded by family and friends We have a no bullsh*t tough-love approach and a proven personalised DadBod formula that always get’s results. If you have let your body and mind go and need some discipline, accountability and support - be part of the DadBod team! Want help? Comment ‘Ditch my DadBod’ and I will contact you directly or find all the DadBod info here: https://linktr.ee/Ditchthedadbod DadBod Tip of the Day: “Things work out best for those who make the best of how things work out.”

If you are familiar with the FIFO life you will know the challenges FOOD, MOVEMENT, SLEEP and MINDSET across two separate lives! FIFO (Fly In Fly Out) is a popular work style many blokes who work in remote areas and split their time between living / working onsite and then time off at home!👷 Having done the FIFO dance 🕺for a few years, I know first hand the challenges of looking after wellness when juggling work and home priorities!⚖️ Here’s some simple tips (and a bunch more in the podcast episode) When on-site / at work: [X] FOOD: Understand foods and track your intake, so you know your numbers. Minimise meals with heavy sauces as they are often full of sh*t ingredients and heavy in carbs and calories. Choose lean meat or fish choices and ideally get them grilled not fried. Stick to clean (sauce free) veggies and salads and add your own seasonings. Avoid juices and pre mix sodas and stick to waters. Apply the same principles to crib food that you make up yourself. If on night-shift, try and choose easily digestible light foods as your bodies digestion is naturally resting at night and heavy foods will hurt!🍕 [X] MOVEMENT: Unless you are in a physically active job, it’s critical for mind and body wellness to include some planned movement everyday. Have a combination of resistance training and cardio exercise. Consider bringing your own resistance bands or TRX to your donga if the gym is too busy or you want privacy. Get off camp and walk / hike / run for some cardio. Make conscious choices at work to walk / move more especially if on night shift to keep the body moving. Standing desks, taking stairs, walking and moving as often as possible!💪 [X] SLEEP: This one is critical for wellness. Hack the f*ck out of your sleeping area! Check temperature, ventilation, light, noise etc to make your donga as sleep friendly as possible. There are some great eye masks, sleep ear plugs, sleep fans etc available to boost the quality of your sleep. If on night shift and day sleeping - keep most daytime activities as usual an add in sleep blocks ( 2 x 3hrs etc) instead of trying to sleep all day. 💤 [X] MINDSET: Avoid the complacency / sh*t habit of just eat, sleep repeat and not being in control of your wellness. Easy to do when you are on 12 hour shifts but so many blokes suffer as their wellness spirals when doing FIFO!👀 And a final point! When you are on R&R / at home / off shift try and keep the routine of good eating, exercise and sleep at least 80%. So many go into party mode when home and food, exercise and sleep goes to sh*t while they enjoy some time off and they lose all their wellness results! More in the podcast episode here: https://linktr.ee/Ditchthedadbod

So many blokes come to the end of their initial 12 week wellness journey an ask “what’s next?” 🤔 Here’s some simple steps to go through when you getting the end of the initial ‘wellness intervention’ and starting to think long term! (More info in podcast episode via link below) [X] PPPPPPP Don’t wait till the end of your initial wellness program and start planning ahead so that you are prepared and ready to make the changes needed. Remember PPPPPP = Prior Proactive Planning Prevents Piss Poor Performance! 😂 [X] Then look trough the FMSM lens and understand your BAM’s! FOOD: What is your ideal long term eating plan and food choices, timings and macros that will work with your family, lifestyle, budget and availability?🍕 MOVEMENT: How will you structure your regular exercise program to ensure you have the right balance, variety and effectiveness that maintains and improves your wellness.🕺 SLEEP: Understanding how to continue to achieve good quality sleep balanced with family, lifestyle and social interests and not slip back into bad habits!💤 MINDSET: Staying motivated and focussed and not slipping back to where you started is all about mindset and understanding what will keep you on track and what will set you back and de-rail your journey!👀 Being very clear on your BAM’s (Bare Ass Minimums) is key to making a long term wellness plan!💪 [X] And finally continually re evaluating your results and journey and being prepared to change directing and make the necessary changes as needed! Measure / Evaluate / Modify! Ditch the DadBod is a global community of blokes coming together with a focus on Food, Movement, Sleep and Mindset to ditch their DadBod’s and live a long healthy and happy life surrounded by family and friends We have a no bullsh*t tough-love approach and a proven DadBod formula that always get’s results. If you have let your body and mind go and are now a FatBod needing a kick up the butt with some discipline, accountability and support - be part of the DadBod team! Want help? Comment ‘Ditch my DadBod’ and I will contact you directly or find all the DadBod info here: https://linktr.ee/Ditchthedadbod DadBod Tip of the Day: “Whether you think you can, or you think you can’t, you’re right.’”

The great debate!😂 For DadBods on a wellness journey, should we keep carbs in or throw them out?🤔 Here’s a simple process to understand how you should approach the great carb question! (This podcast episode has all the details on this - link at the bottom) [X] 1. Know your numbers! 🧮 Yup same same advice - you need to know your current food numbers . Knowledge is power and you are flying blind 🫣. until you know what is actually going in your mouth right now! Take the time to track your foods for 7 days and understand your calories / proteins / fats and carbohydrates. [X] 2. Understand carbs! 🍕 Not all carbs are created equally! There are sh*t carbs that are poisonous, toxic & inflammatory and should be avoided or minimised and there are healthy carbs that are healthy, natural and will provide clean fuel! You need you know the sh*t Vs good carbs in your world! [X] 3. Know your carb needs!💪 Understand whether your body / health type will thrive or struggle with carbs in your diet! We are not all the same and some blokes need to include some healthy carbs to boost their energy and productivity whilst others will thrive on a lower carb approach to achieve the results they want! What type are you?🤔 Podcast and DadBod info here: https://linktr.ee/Ditchthedadbod

We all accept and expect athletes, sports teams and business leaders to have a coach to keep them performing at their best but struggle with the concept of investing in our own wellness coaching to ensure we stay on track and get the results we deserve!👏 Unfortunately wellness coaching is still seen as an unnecessary luxury or for those who can’t cope or are weaker than most!💪 Successful people know when to outsource for expertise, discipline and accountability and reap the rewards of having a coach to keep them going when sh*t gets challenging or they are looking to take the next step up on their wellness journey!👊 Here’s a new way of understanding how you will thrive with a coach: [X] If you are an A-Type, dominant, competitive personality - your coach will provide challenging goals, discipline, clear direction and call out your bullsh*t excuses and hold you accountable!😠 [X] If you are the social, outgoing, happy-go-lucky type - your coach will keep you focussed, entertained and engaged when sh*t gets boring and difficult! You need that fun factor to stay on track!😂 [X] If you are the process and planning type who likes to know what to expect - your coach will provide you a detailed step by step process and support along the way to ensure you feel comfortable and guided! 🤗 [X] If you are the details guy who needs all the facts and data - your coach will provide you the information and validation for your program so you are confident and comfortable you have got everything correct!⚖️ Different strokes for different folks but we can all benefit from having a coach on the most important journey of our lives!❤️ Podcast and details here: https://linktr.ee/Ditchthedadbod

The last 30% is always the hardest! We can all get 70% of our DadBod wellness results from cleaning out and sorting the sh*t in our FOOD, MOVEMENT, SLEEP & MINDSET!👏 Then we need to dig a bit deeper and tailor our approach for our specific Health Type to get the final 30% and sustainability! If you are being told to follow a general ‘one-size-fits-all’ program, sack your coach and start again! 😂 Understand when and how to eat and exercise for your specific body type along with your behaviours, ideal foods, productive, rest and & socilising times throughout your day! Take the simple FREE quiz below and understand whether you are: [X] CRUSADER: You are driven to achieve and frequently succeed when your goals require a high level of mental and physical work. You are self-determined (without the need for constant praise and feedback), willing to take risks and make large efforts to create your ideas, and may sacrifice a lot to achieve what you believe you must. You enjoy a challenge, do well with routine, are dependable, responsible and perceived as intelligent. You prefer predictability, reliability and willingly accept responsibility. [X] ACTIVATOR: Activators are active! They love change, diversity, movement and dynamic endeavors more than sedentary or rote tasks. Movement actually gives them more energy. Activators are social beings, but still love their alone time to reboot. The Activator body is designed for movement and quick bursts of energy. They digest food quickly, so it is important to eat frequently. [X] CONNECTOR: Connectors naturally consider the needs of others, are open and friendly, helpful, available, forgiving, kind, and affectionate. Connectors enjoy connecting with others. Due to their natural body makeup, talking to others is very good for them. Success in health will come more easily if they have support from a coach or loved ones and they can share their experience with people. [X] DIPLOMAT: The Diplomat has one of the strongest Health Types and from historical records we know these are the natural nomads, vikings, and warriors. The Diplomat body is built to resist harsh circumstances and they have less sensitivity to pain than others. They are extremely resilient, don’t often complain about being sick and weak, and are rarely bothered by small things. The Diplomat can lift weights easily, and has the potential for exceptional endurance. Often their physical strength is matched by mental strength and endurance too. [X] GUARDIAN: Guardians are friendly, good-natured, tolerant, predictable, steady, strong, secure, family-oriented and stable. They are naturally very supportive and enjoy easy-going activities, routine, eating with family or friends, being a spectator and connecting with others they like. They are the strongest Health Type and tolerate physical stress (such as cold, hunger, lack of sleep) better than most others. Family is very important to them and they tend to have an overall feeling of well-being. [X] SENSOR: Sensors are analytically organized, consistent, loyal, orderly, intellectual, sensitive, focused, determined, motivated, ambitious, strong minded, meticulous, detailed oriented and creative. The Sensor has the ability to read others, perceive and interact at an intellectual level and can be mentally (and even physically!) flexible, incorporating many ideas into complex concepts or theories. Take the simple FREE quiz and listen to the podcast episode here: https://linktr.ee/Ditchthedadbod