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Gyms and Dieting don't work for Dads 40+. The 'TT40 Method' for 40+ Dads using the 3M Principle, you

11/05/2022

🌟New Podcast Episode 136 taking Control of Your Health with Dr Patrick Flynn is out now!

Joining me on this episode is Dr Patrick Flynn , a chiropractor and the founder of The Wellness Way Clinics. A series of health issues in his childhood and teenage years set on the path of taking control 💪of his own health and subsequently pursuing his education to help others overcome their health issues.

⚠️Warning Dr Patrick is a straight talking guest and explains his views on a wide range of health issues in this episode. If you are easily offended you might not want to listen 😂

The key message here is that we should start taking care of our health now, instead of waiting until there's a problem to fix🏥! Listen in to find out more, including:

🔥What is Dr Patrick’s famous Fire Department Analogy

🔥What is inflammation in the body?

🔥 Why should you test and not guess?

🔥 How do you know if you have low testosterone levels?

🔥 What is metabolic health?

🔥 Why is sugar so bad for men?

🔥 What does stress do the the body?

🔥 Why Dr Patrick doesn't support the keto diet

🔥 What are the benefits of eating fermented foods?

🔥 Why is potassium so important in the diet?

🔥 What are the benefits of organ meats versus lean cuts?

🔥 What is wrong with the carnivore diet?

🔥Does intermittent fasting work for men.

🔥 Dr Patrick's top tips to start to take control of your health

🔗Please connect with Dr Patrick at and to find out more about how you can overcome a variety of immune system dysfunctions and start to improve your health today

Follow the link 🎄 in my bio 👆to listen to the full episode 🎧

As ever we would be grateful if you could leave a review of the Podcast 🎙on iTunes which will help other busy Dads to find it!

Have you ever taken any health tests? What are your favourite fermented foods? Do you eat organ meat? I would love to read your comments below ⬇️

03/05/2022

🌟New Podcast Episode 138, Tame Your Chimp🐒, Master Your Mind 🧠with Dean Coomer is out now!

This week’s episode is a fascinating journey into how our mind works, how we behave and react in situations, and how we can master the mind to achieve better outcomes in our lives📈.

Joining me is Dean Coomer, one of the coaches of the Chimp Method developed by Professor Steve Peters . Dean coaches and mentors, individuals, teams and organisations to be the best version of themselves🕺.

Dean explains how we can all benefit from a better understanding of how the different parts of the brain work 🧠to understand why we don’t always hit our targets🥅. He talks me through answers to the following questions:

🐒 What is the Chimp Paradox Model?

🐒 How can we understand our inner dialogue?

🐒 What are the 3 parts of the brain:

🐵Chimp
🙋‍♂️Human
💻Computer

🐒 How do the different parts of the brain interact?

🐒 Why should we be "NEAT every day?

🐒 How do we develop skills to work with the diferent parts of the brain. ?

🐒 What is “Development time".

🐒 How to implement strategies to cope when things don't go to plan

🐒 How to work with the chimp and the human to achieve our goals.

🐒 Why should you write a "To Be List"

Join the Chimp Management Troop

🔗Please connect with Dean and the Chimp Management Team at to get more support to help you manage your mind.

Follow the link 🎄 in my bio 👆to listen to the full episode 🎧

As ever we would be grateful if you could leave a review of the Podcast 🎙on iTunes which will help other busy Dads to find it!

23/04/2022

Saturday night recovery in the solo boosting my immune system and detoxifying ahead of a big session tomorrow

22/04/2022

🌟New Podcast Episode 137 Hand Eye Coordination with Justin Frandson is out now!

In this episode I am really excited to be joined by Justin Frandson to discuss how coordination and brain neuroplasticity 🧠can give you an exponential increase in strength 💪.

Justin is one of the only performance coaches in the world 🌎doing hands on nerve treatments for performance. These treatments called athleticism, neuro stacking get your motor nerves to fire faster and can bring about a 20% increase in strength!

I was fascinated to learn how by building a strong and flexible foundations 🏠, training progressively 🪜, working with the non dominant side of your body 👈and challenging your balance ⚖️ will help to equip you to live a long and fully mobile life. Justin explains:

🤹What is the Alpha state and how to we access it?

🤹Why is processed food so addictive?

🤹What is barrier training?

🤹What type of exercises should you be doing in your 50’s and beyond ?

🤹What is the benefit of training to use the non dominant side of your body?

🤹How can you incorporate brain training into your workouts?

🤹What are the steps to get started on foundational training?

🤹How can you challenge your balance?

🤹How can you build strength and mobility into your squats?

🤹What are some tips to overcome knee pain?

🤹Why is sleep so important for longevity?

🤹How can EMF grounding bags help our sleep?

🔗Please connect with Justin at to find out more about how to strengthen and lengthen for performance and learn about their EMF grounding bags.

Follow the link 🎄 in my bio 👆to listen to the full episode 🎧

As ever we would be grateful if you could leave a review of the Podcast 🎙on iTunes which will help other busy Dads to find it!

Do you train the non dominant side of your body? Can you write ✍️ with your left hand? Can you juggle🤹? I would love to read your comments below ⬇️

14/04/2022

🌟New Podcast Episode 135 Unlock Your Best Sleep Ever with Devin Burke is out this week!

I am chatting with about the science of sleep💤 and just how critical it is to all areas of our lives.

Devin is a bestselling author✍️, TEDx speaker, renowned sleep coach and the founder of the Sleep Science Academy, which helps people stop suffering and start sleeping using a holistic approach.

This is a fantastic episode to help understand the science of sleep and to pick up some great lifestyle tips on how to improve your sleep🥱. During our conversation Davin answers the following questions:

🛌 Why sleep has been historically undervalued?

🛌 What has caused society to change this perspective?

🛌 What are the different stages of sleep?

🛌 What is sleep architecture?

🛌 Why should you track your sleep?

🛌 How can we improve our sleep without taking drugs?

🛌 What is the 3 2 1 of sleep?

🛌 How can we create the ideal sleep environment?

🛌 How do we keep our circadian clock in rhythm?

🛌 What is the best thing to drink when you wake up?

🛌 How do alcohol and caffeine effect our sleep?

🛌 What issues does under sleeping cause?

🔗Please connect with Devin at to find out more about how to solve your sleep issues with science.

Follow the link 🎄 in my bio 👆to listen to the full episode 🎧

As ever we would be grateful if you could leave a review of the Podcast 🎙on iTunes which will help other busy Dads to find it!

Please share your best tips for a good night’s sleep? ⬇️

25/03/2022

🌟New Podcast episode 134 Your Best Skin at any age with Chris Gibson is out this week!

This week on the Podcast we are discussing male skincare and the importance of sunscreen 🧴. Joining me is . Chris is a sought after skin care expert and holistic health coach, is a regular on American TV 📺, best selling author📕 & You tuber

Chris offers some practical tips for us guys to get started on a skincare routine. We also discuss the fact that it is not just products that we put on our skin that matter, what we eat 🍽matters too!

It is never too late to start, but remember it takes time 🕰 for lifestyle changes to show up in your skin. Chris advises:

-Try bite sized 👄changes to get started and to help you stay consistent

-Be realistic 🤨about what is achievable for your particular skin

-Make sure you apply sunscreen to the neck, chest, arms, hands and ears👂

-Beware of unrealistic 🤥 promises made by skincare brands

-Chemical suncreams are bad for marine life

-Benzene should never be in sunscreens ❌

-Guys should use a retinol moisturiser at night 🌙

-Add in a a vitamin C serum every morning 🌞

-Lean into a diet rich in leafy greens 🥬 , berries and red veg for Magnesium, zinc, vitamin K

-Watch your portion size 🍽

-Chris's 5 top tips for guys around fitness, diet and skin care 🔢

Please connect with Chris at to find out more about skin care, fitness and nutrition for specifically for guys 🕺

Follow the link 🎄 in my bio 👆to listen to the full episode 🎧

As ever we would be grateful if you could leave a review of the Podcast 🎙on iTunes which will help other busy Dads to find it!

Please share your comments below if you have a skin care routine? Do you wear sunscreen? ⬇️

16/03/2022

🌟New Podcast episode 133 is out this week!

Would you like to understand more about the Ketogenic diet and how it could work for you 🙋‍♂️?

In this week’s episode I have the pleasure of speaking with Dr Steven Gundry is one of the world’s 🌎top cardiothoracic surgeons, a pioneer in nutrition, multiple best-selling author ✍️ , founder of GundryMD supplements 💊 and fellow podcast 🎙host.

Dr. Gundry has spent the last two decades studying the microbiome and now helps patients use diet and nutrition as a key 🔑 form of treatment. His latest book 📕 Unlocking the Keto Code offers a new take on the keto diet that debunks common myths and shows readers how to reap the rewards of keto with less restriction.

In this informative episode Dr Steven shares the answers to the following questions 🤨

-What is fundamentally wrong with the western diet❓

-What is the difference between good 🥑and bad 🍩 fats❓

-How is Olive oil 🛢good for your health❓

-Why is adding sugar 🧁to fats to bad for us❓

-How does insulin 🧬work to release stored fat in the body❓

-Why won't Keto work if you are insulin resistent❓

-How did we first learn about Ketones❓

-How do ketones turn you into a fat "waster"🗑 rather than burner🔥❓

-What is uncoupling mitochondria❓

-What is the difference between brown 🟤and white ⚪️ fat ❓

-When 🕰 do we shift into ketosis❓

-How can we overcome our carbohydrate cravings 🍞to move into the keto diet❓

Connect with Dr Steven at to find out more about The Keto diet and ways to purchase his new book 📕“Unlocking The Keto Code” which is out now!

Follow the link 🎄 in my bio 👆to listen to the full episode 🎧

As ever we would be grateful if you could leave a review of the Podcast 🎙on iTunes which will help other busy Dads to find it!

Please share your comments below 👇if you follow the Keto diet? What benefits have you noticed?

28/02/2022

🌟New Podcast episode 132 “Diving into Ice Baths with Dan from Brass Monkey” 🛀 is out this week

Have you ever sat in an Ice bath, taken a cold plunge, or even had a Cold Shower 🚿?

In this week's episode of the Podcast we are going to be discussing the mental health benefits of ice baths and cold plunge. Joining me is Dan, who is the founder and creator of ❄️.

It was the advent of lockdown in 2020 which made Dan stop and reflect where he was in his own life. This led him to convert in the family chest freezer into an ice bath 🧊. And from there, he went on to conceive and develop the brass monkey ice bath!

In our conversation we cover:

-What are the mental 🧠 & physiological 💪benefits of Ice baths?

-What is the Wim Hof method?

-Can cold immersion affect your sleep💤?

-What preparation do you need to do before taking an Ice bath?

-How can you make your own Ice bath at home🏡?

-What is the difference between cold showering🚿 and ice 🧊baths?

-How long can you stay in an ice bath⏱?

-Dan's tips for surviving the Ice bath 🥶

-How the Brass Monkey Ice baths were developped 🛠?

Please connect with Dan at to find out more about Ice baths 💻.

Follow the link 🎄 in my bio 👆to listen to the full episode 🎧

As ever we would be grateful if you could leave a review of the Podcast 🎙on iTunes which will help other busy Dads to find it!

Please share your comments below if you have ever tried any type of Cold Water Therapy❄️👇

22/02/2022

🌟New Podcast Episode 131 What Are The Health Benefits From Infra red Saunas ☀️? is out this week!

In this episode I am delighted to be joined by Joie Risk, Managing Director for Sunlighten ☀️ UK & Europe. .uk is the world leader in Light therapy. As an avid wellness optimiser 😇 , Joie's mission is to bring natural, evidenced based products to a wider audience.

Joie outlines the key 🔑 health benefits of Infra red saunas, how we can get started and optimise our sauna experience.

We discuss:

-What is the difference between red light 🏮and infrared light💡 ?

-What are the differences between traditional saunas and infrared saunas ❓

-How can infrared saunas help with chronic health conditions 😩 ?

-What are the main benefits ➕➕➕of infrared sauna?

-Can using an infrared sauna boost your vitamin D levels ☀️?

-Why does infrared sauna aid sleep 💤 ?

-Can infrared sauna help with chronic fatigue 🛌?

-How does the sauna improve detoxification. ❓

-What is acoustic resonance therapy 🎧 ?

-How much space do you need to have a Sunlighten Sauna in your home 🏠 ?

-Joie's top tips to optimise Infrared sauna use 🔢

-How is it best to combine sauna with cold therapy ☀️ ❄️?

I hope that you will enjoy listening to this episode and finding out all about the many health benefits of infrared saunas ☀️

Please connect with Joie at .uk to find out more about Sunlight Saunas.

Follow the link 🎄 in my bio 👆to listen to the full episode 🎧

As ever we would be grateful if you could leave a review of the Podcast 🎙on iTunes which will help other busy Dads to find it!

Have you ever tried Infrared Sauna? How did it make you feel? Would you like to try it? Please share your comments below 👇

11/02/2022

🌟New Podcast Episode 130 Cold Exposure and Breathwork for Balance with Leigh Ewin is out this week!

I am so happy to have friend of the show 🎙 back on to the podcast this week. We dive 🤿 a bit deeper into the power of nasal breathing and cold exposure for Dads

Leigh has been busy since he last guested on the show and tells me all about Ice 🧊 diving, I now really want to try it!

We also cover:

-Why do we need to pay attention to our breathing? 😮‍💨

-How can we consciously connect with the breath?

-What are the benefits of nasal breathing 👃 ?

-How can we start to implement nasal breathing when we exercise?

-What are Leigh's nasal dilator's used for?

-How does the body use lactic acid build-up to get to the end of a long run 🏃🏼‍♂️ ?

-What happens when we dump too much Co2?

-What are the benefits of cold exposure ❄️?

-Why should we expose the body to controlled stress?

-Are there additional benefits to submerging the head 🥶in cold water?

-What is surfer's ear?

-What is cerebral vasoconstriction 🧠?

-Why do you need to take care when moving from ice to sauna

-Leigh's 5️⃣ top tips for Dads around breathing and cold exposure

-What additional benefits can fasting bring to these practices?

This is a fascinating episode for any Dads seeking to better understand the power of nasal 👃breathing and cold exposure ❄️.

Please connect with Leigh at to find out more details about his upcoming Ice Exposure Weekends in Finland 🇫🇮 .

Follow the link https://apple.co/3rE9d5c to listen to the episode 🎧

As ever we would be grateful if you could leave a review of the Podcast 🎙on iTunes which will help other busy Dads to find it!

Have you ever tried Cold 🥶 Exposure? How did it make you feel? Do you breathe Nasally or are you a Mouth Breather👄? Please share your comments below 👇

03/02/2022

🌟Podcast Episode 129 The Benefits of Oxygen Therapy With Jeff from Henshaw Hyperbaric is out this week!

Have you heard of a Hyperbaric Chamber❓

Did you know that they were invented back in 1662 ⁉️

Whilst they may sound like an instrument of torture, Hyperbaric chambers can help recovery from a variety of acute health conditions 🏥. They are now widely used by top athletes to enhance ❤️‍🩹 and optimise performance 📈. You may find one at your local gym or can rent or buy one to use in your own home 🏠 .

In this week’s episode, I am chatting with Jeff from Henshaw Hyperbarics to find out all about the benefits of Hyperbaric Chambers 🫁. You will learn:

🤨What is a Hyperbaric Chamber?

Why is Oxygen 🫁so important?

How does the chamber work❓

What are the benefits ➕of using the Chamber?

What conditions can be improved by the use of the Chamber❓

How do you feel during & after treatment 😴?

How often 🗓 should you use the Chamber for optimum results?

What is the cost 💰of the chambers & what space do they take up?

How to get in touch with Henshaw Hyperbarics 📞

This is a must-listen for any Dads who are seeking to aid their recovery or optimise their health 😇

Follow the link https://apple.co/34fWg8P to listen to the episode 🎧

As ever we would be grateful if you could leave a review of the Podcast 🎙on iTunes which will help other busy Dads to find it!

Have you ever used a Hyperbaric Chamber? Are you interested in using one? I would love to read your comments below 👇

28/01/2022

🌟 Hi Guys I am super excited to announce that we have launched the Fitter Healthier Dad Podcast as a series of Shortcasts! 🎉🥳🎙

What are Shortcasts❓

Shortcasts are a new way to listen to and enjoy the key insights from podcasts in around 15 minutes ⏱ so they are perfect for busy Dads!

What will I learn ❓

Listen to the Blinkist Shortcast of the Fitter Healthier Dad podcast 🎙 to get actionable strategies from experts in the world 🌎 of nutrition and fitness. The first episodes released are

🥑Unsaturated Fats with

💨Breathwork For Fitness with Patrick McKeown

🏃🏼‍♂️Injury Free Running

🍜Nutrition 101 with Dale Pinnock

Watch this space 📱 More episodes are coming soon!

How can I listen to the Shortcast ❓

Blinkist is the app to get powerful ideas 💡 15 min at a time. You’ll learn from the key ideas of nonfiction bestsellers and top podcasts in expert-curated audio 🦻 and text. You’ll find the knowledge you want when you need it, all on your mobile device.

Check it out on the Blinkist app here: blinkist.com/healthierdad

As ever I would love to read your comments below 👇 Do you use Blinkist?

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Why I created Fitter Healthier Dad

I struggled for 15 years going to the gym but was still overweight and unfit. Going to the gym and dieting doesn’t work for Dads & Men 40+ To bring Dads together who want to take responsibility for their health together we can achieve much more than trying to follow the confusing information from the fitness and nutrition industry.

Following my own transformation 8 years ago I decided I created a unique 90/10 Transformation system specifically designed for Dads & Men 40+ which enables you to lose belly fat and get fit without going to the gym or dieting.

To lose belly fat and get fitness doesn’t have to be this hard gym regime and restrictive diet and over the last 6 years I’ve taken all the information and worked out what can work

To lose belly fat and get fitness doesn’t have to be this hard gym regieme and restricvtive diet and over the last 6 years i’ve taken all the information and worked out what can work