The Fit Dad Project

By: Kevin Boyle
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  • Summary

  • The Fit Dad Project is where I share what actually works for dads who want to get lean, strong, and energised — without turning into a meal-prepping monk or signing up for a life of ice baths and self-loathing. I’m Kevin — 43, based in Ireland, and currently surviving (just about) with three kids under 4. I’m not coming at this from a rooftop gym in Bali. I’m living the same chaos you are — broken sleep, tantrums at teatime, and trying to finish a workout while someone screams “Daaaddyyy!” from the toilet. This podcast is for normal blokes who want to feel better in their body, lead their family by example, and still enjoy pizza night. It’s short, sharp, and brutally honest. No fads. No fluff. Just practical stuff you can actually use — in between naps, nappy changes, and work calls. You’ll hear: Simple fat-loss strategies for busy, knackered dads Workouts you can fit around real life, not instead of it How to stop starting over, and start building momentum Why getting fit in your 40s isn’t just possible — it’s essential And how to get back in shape without turning into an insufferable gym bro If you're tired of being tired, fed up with the gut, and want to feel proud of the man your kids look up to — this is where we start. You don’t need to be perfect. You just need to get going. Hit play. Let’s get to work.
    Copyright 2025 Kevin Boyle
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Episodes
  • 5 Rules For Getting (And Staying) Lean As A Dad

    5 Rules For Getting (And Staying) Lean As A Dad
    May 2 2025

    Jump into episode one of the Fit Dad Project, where I (Kevin, currently 43 year old dad of 3 under 5) breaks down practical, no-nonsense fitness strategies for busy dads who struggle to prioritise their health.

    This episode cuts through the noise and delivers straightforward advice you can put into practice today.

    Here's what you'll learn:

    • Why mindset and identity are the real foundations for lasting fitness
    • The importance of eating real, single-ingredient, nutrient-dense foods—and what to avoid
    • Why walking is the most underrated fat-loss tool and how to fit it in
    • How to hit your daily protein goal for better hunger control and muscle retention
    • The essentials of training for muscle, staying hydrated, and making smart, sustainable changes

    If your life is loud, messy, and exhausting, this episode is for you.

    Timestamps:

    00:00 Podcast for Busy, Aging Dads

    06:17 Future Health and Aging Concerns

    08:25 "Fitness: A Skill Like Driving"

    11:39 "Identity-Based Fitness Habits"

    15:38 Vegan Diets Lack Nutrients

    18:07 Engineered Addiction Foods

    22:10 "Bodybuilding: Image vs. Health"

    24:42 Protein: Key to Hunger Control

    29:09 "Mastering Concentric and Eccentric Lifts"

    31:09 "Mindful Weightlifting Over Ego Lifting"

    33:38 "Hydration Tips: Water and Salt"

    38:29 Progressive Overload Explained
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    39 mins

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