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The Fit Dad Project

The Fit Dad Project

By: Derek Schell
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The Fit Dad Project is the podcast for busy dads and men over 40 who are tired of feeling overweight, exhausted, and stuck in the cycle of starting over every Monday.

Hosted by Derek Schell, certified nutrition coach, fitness trainer, and founder of The Minimalist Gym, this show cuts through the noise and delivers practical, no-BS strategies to help you lose fat, build muscle, and reclaim your energy without spending hours in the gym or following restrictive diets.

Each episode focuses on the fundamentals that actually move the needle:

  • Simple, high-protein nutrition
  • Efficient 30–45 minute workouts
  • Sustainable fat loss
  • Hormone and metabolic health
  • Mindset and habit change
  • Stress management and recovery
  • Becoming the kind of man who leads by example
  • And some fun stuff mixed in as well!

Whether you're a father, husband, and professional who has put everyone else first for years, or you're ready to finally take control of your health and become the strongest, leanest, and most energized version of yourself, this podcast will give you the tools and perspective to make it happen.

The mission of The Fit Dad Project is simple:

Help busy dads build a stronger body, sharper mind, and healthier lifestyle so they can show up with more energy, confidence, and presence for the people who matter most.

© 2026 The Fit Dad Project Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living
Episodes
  • EP 29: Can You Drink Alcohol and Still Get Lean?

    EP 29: Can You Drink Alcohol and Still Get Lean?
    May 22 2026

    Can you drink alcohol and still reach your fitness goals? Can alcohol be a part of a healthy lifestyle?

    In this episode, Derek covers:

    • How alcohol is metabolized in the body
    • Why alcohol can interfere with fat loss and muscle building
    • The effects of alcohol on sleep, hormones, recovery, and appetite
    • The difference between occasional moderate drinking and habitual overconsumption
    • Practical guidelines for incorporating alcohol while still making progress

    Follow me on IG @minimalist.gym
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    18 mins
  • EP 28: How To Set Your Calorie and Macro Targets

    EP 28: How To Set Your Calorie and Macro Targets
    May 20 2026

    Derek goes over the process of setting calorie and macro targets for fat loss and muscle building.

    By the end of this episode, listeners will understand:

    • Why calories are the foundation of body composition
    • How to estimate maintenance calories
    • How to set a calorie target for fat loss or muscle gain
    • How to calculate protein, fats, and carbohydrates
    • How to adjust intake based on progress
    • Why consistency matters more than perfection

    Be sure to follow us on IG @minimalist.gym

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    36 mins
  • EP 27: The Non-Negotiables Code

    EP 27: The Non-Negotiables Code
    May 15 2026

    This final episode in a 3-part series is designed to help listeners understand that lasting transformation has very little to do with motivation and almost everything to do with systems.

    By the end of this episode, you will understand:

    • Why consistency breaks down during stressful seasons
    • How to define a set of minimum standards
    • Why flexibility is more important than perfection
    • How to recover quickly after setbacks
    • Why this principle is the glue that makes everything else sustainable

    Don't forget to register for the live workshop where I'll be breaking down all the keys of the Minimalist Method for Men. When? Tuesday, May 19th at 7pm EST.

    Find me on IG to register: @minimalist.gym

    Show More Show Less
    12 mins
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