From Chef to Coach - Mike Denman's 50kg Transformation

Special Guest: Mike Denman, owner of the FitDad program

Ian's Update:

15 days into fatherhood

Routine completely disrupted

Still hitting gym 4-5 times a week but struggling with diet discipline

Weight hovering in the 130s (kg), down from peak of 168kg

Mike's Story:

The Rock Bottom Moment:

Peaked at ~23+ stone during COVID lockdown

Worked as a chef with constant food access and wine obsession

The turning point: His 2-year-old daughter hugged a fat Buddha statue at a garden centre and shouted "daddy"

Wife sent him the photo thinking it was hilarious - it flipped a switch

The Journey:

Lost 50+ kilos over time through high protein, moderate fat, balanced carbs

Started with basic changes: cutting snacks, smaller portions, more walking

Tried multiple approaches: intermittent fasting, even veganism briefly

Carried up to 30kg in a backpack during walks to burn more calories

The secret: "I just didn't give up" - pushed past the plateau when others quit

Life as a Chef:

Constant food availability and temptation

Tasting all day as part of the job

Long shifts (midnight finishes), poor sleep, stress eating

Wine qualifications and massive personal collection

The environment enabled every excuse: shifts, stress, fatigue

Giving Up Alcohol:

Still owns 100+ bottles of wine with qualifications in wine

Quit because he genuinely didn't want it anymore - no struggle

Occasionally has half a glass of exceptional wine (Sassicaia, Sonoma Coast Pinot Noir)

"I was drinking a high-calorie depressant that ruined my sleep while trying to get healthy"

Once you become a "fit person" rather than a "fat person giving stuff up," the logic is clear

Current Business:

Left hospitality, now coaching full-time

60 active clients, helped 500-600+ through programs

Runs free 5-day "Fat Loss Kickstart" challenges every fortnight (100-200 participants)

Maintains free WhatsApp community for ongoing support

Focus: Online coaching for dads (more contact than traditional PT)

The Fatherhood & Diet Debate:

Ian's Dilemma:

Treats sugar as an addiction requiring complete abstinence

Patterns show: alcohol OR sugar leads to self-destruct button

Mental clarity on sugar-free diet was transformative

Childhood filled with sugar once he could earn money

Questions whether restriction created the problem or would have prevented it

The Kid Question:

Mike's coach raised 3-4 kids totally sugar-free with fewer illnesses and better focus

Ian planning: homemade baby food, blended veg/meat, avoid ultra-processed

The counterpoint: Ian's wife ate everything as a kid and has no weight issues

Risk: Will total restriction cause rebellion later?

Mike's take: Personality matters more than restrictions

Key Insights:

"The last 10 kilos are the hardest - people stop too early"

Online coaching provides more touchpoints than traditional PT

Sobriety happened naturally when identity shifted from "fat person restricting" to "fit person living"

Instagram/influencer advice can be "ludicrous and borderline dangerous"

Podcast Announcement:

This is one of the last "50kg Drop" episodes - rebranding to "Three Fat Dads" to focus on weight loss while navigating fatherhood. Looking to collaborate with Mike as a coach for the journey.

Connect with Mike:

Instagram: @MikeDenmanFitness

Free 5-Day Fat Loss Kickstart (link in bio, runs every fortnight)

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