Fit Father Project Podcast

In this episode of the Fit Father Project Podcast, I sit down with Liz Plosser — former Editor-in-Chief of Women's Health, author of Own Your Morning, and a busy parent juggling three kids, a career, and a serious training schedule.
We break down one of the most overlooked tools in modern nutrition: essential amino acids (EAAs). This conversation goes beyond "eat more protein" and into the real science of how fast your body can actually use it.
Liz and I unpack what EAAs are, why leucine is the trigger switch for muscle building, and why men over 40 specifically need to pay closer attention to protein timing and absorption as anabolic resistance creeps in with age.
Liz shares her own protein audit story — going from 40-50 grams a day to over 100 — and how adding EAAs and creatine changed her recovery, energy, and body composition within weeks.
This episode is a practical, no-hype breakdown of one of the simplest ways to get more out of the protein you're already trying to eat.
Rate & Review – If this episode helped you understand how to fuel recovery and protect muscle as you age, please rate and review the Fit Father Project Podcast. Your review helps more men discover the show and get the tools they need to live stronger, healthier, and longer.
Join the Fit Father Community – Want support building a nutrition plan that actually protects your muscle and energy after 40? Join the Fit Father brotherhood and surround yourself with men who are committed to living with more strength, energy, and purpose.
Key Takeaways
Total daily protein intake is still the foundation — most men underestimate how little they're actually getting
Essential amino acids (EAAs) are the pre-digested building blocks of protein, absorbed almost immediately with no digestion required
Leucine is the "MVP" amino acid — it independently triggers mTOR and switches on muscle protein synthesis
Whey protein is roughly 40% essential amino acids by weight — effective, but slower than a pure EAA supplement
Men over 40 face increasing anabolic resistance, meaning the same amount of protein produces less muscle-building signal than it used to
EAAs are useful around fasted training — they can buffer muscle breakdown without fully breaking a deep fast
Timing matters less than consistency: morning, pre-workout, post-workout, or "spiking" a lower-protein meal all work
Plant-based meals often lack sufficient leucine — adding EAAs can close that gap for muscle-building purposes
Third-party testing and full-label transparency are non-negotiable when choosing any supplement
Muscle functions as a longevity organ — it drives metabolic rate, glucose regulation, and bone/joint protection as you age

Fuel Your Recovery with Kion Essential Amino Acids
If you're training hard, recovering slow, or just not confident your protein is actually being used efficiently, Kion's Essential Amino Acids are formulated with research-backed leucine levels to help activate muscle protein synthesis fast — no digestion required. Head to getkion.com/fitfather and save 20% on your first order.
Support Your Mitochondria with BEAM Minerals
Your mitochondria need key minerals — magnesium, iron, copper, and zinc — to actually generate the energy your body runs on. BEAM Minerals is a liquid mineral supplement Dr. Anthony takes daily for steadier energy and better recovery. Head to beamminerals.com/fitfamily and use code FITFAMILY for 20% off your first order.
Breakthrough In The Desert LIVE 2026!
Come experience the energy of Breakthrough In The Desert, in person this August 7–9 in Phoenix. You'll enjoy transformational teaching, nourishing meals, and the kind of real community that leaves you feeling recharged, inspired, and deeply connected.
Reserve your spot now and join us for an unforgettable weekend. We look forward to meeting you!
Want To Change Your Life? Check Out FF30X!
FF30X is a simple, sustainable, and specific weight loss program designed especially for busy men over 40.
With short metabolic workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, FF30X can help you lose weight, regain energy and vitality, and live life to the fullest. Click here to see everything you get when you join FF30X.
*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on longevity training, muscle health, and healthy aging.

In episode 294 of the Fit Father Project Podcast, Dr. Anthony Balduzzi sits down with Dylan Gemelli, one of the most recognized voices in peptides, longevity, and the responsible use of anabolics.
Dylan opens up about his journey from college athlete to international male model to a 15-year prison sentence, and how a single conversation with his mother in a jail cell became the turning point that rebuilt his entire life from the ground up.
This isn’t a typical biohacking interview. Dylan and Dr. Anthony dig into the real foundation underneath sustainable health: personal accountability, nervous system regulation, and — most importantly — a grounded relationship with God as the root of lasting transformation.
You’ll hear why Dylan believes 95% of health struggles come down to accountability, how he rebuilt his mind and body after incarceration, and why no peptide, supplement, or protocol can replace the inner work that actually makes people well.
If you’ve ever felt stuck in a cycle of starting over, this episode is a reminder that your setbacks aren’t disqualifying — they’re the training ground for who you’re becoming.
Rate & Review – If this episode moved you, please rate and review the Fit Father Project Podcast. Your review helps more men discover the show and get the tools they need to live stronger, healthier, and more present lives.
Join the Fit Father Community – Want support from other men committed to getting stronger, leaner, and more accountable after 40? Join the Fit Father brotherhood and surround yourself with men who show up for each other.
Key Takeaways
Wisdom vs. knowledge — why accumulated experience matters more than information alone
How a single hard question from his mother became Dylan’s turning point in prison
Why 95% of health struggles trace back to a lack of personal accountability
The difference between accountability to yourself and accountability to the people who count on you
How distraction and noise quietly erode your ability to follow through
Why comfort in your fear — facing struggle head-on — builds real resilience
The gut-brain connection and why mental and emotional health drive physical health
Why nervous system regulation (prayer, walking, breath work, delayed caffeine) matters more than another supplement stack
Humility as a daily practice, not a personality trait you either have or don’t
The four non-negotiables for longevity: sleep, movement, real food, and connection

Breakthrough In The Desert LIVE 2026!
Come experience the energy of Breakthrough In The Desert, in person this August 7–9 in Phoenix. You’ll enjoy transformational teaching, nourishing meals, and the kind of real community that leaves you feeling recharged, inspired, and deeply connected.
Reserve your spot now and join us for an unforgettable weekend. We look forward to meeting you!
Want To Change Your Life? Check Out FF30X!
FF30X is a simple, sustainable, and specific weight loss program designed especially for busy men over 40.
With short metabolic workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, FF30X can help you lose weight, regain energy and vitality, and live life to the fullest. Click here to see everything you get when you join FF30X.

In episode 294 of the Fit Father Project Podcast, Dr. Anthony Balduzzi sits down with Brent Yates, founder of AION, to break down the real science behind weighted vest training — and why adding load, compression, and heat to your daily walks and workouts could be one of the smartest longevity moves a man over 40 can make.
Dr. Anthony speaks from personal experience, having worn the AION vest daily on his morning walks with his dog Luna and during bodyweight training sessions, noticing more calorie burn, more sweat, and a genuine upgrade in workout quality without changing anything else.
Brent's story is compelling on its own. At 60, he was competing professionally in long drive golf contests when he tore his supraspinatus, underwent surgery, and watched 15 pounds of hard-earned muscle disappear while 15 pounds of belly fat took its place.
Frustrated by every weighted vest on the market — all of which hurt his body or compromised his movement — he built his own.
What emerged was a patented three-in-one system: compression for blood flow and recovery, thermogenic heat trapping for calorie burn, and fractional load distributed across nearly 45% of the body.
The data backs it up. AION's research shows the vest gets you into Zone 2 cardio 50% faster than wearing a t-shirt, with 20% higher heart rates and 18% more calories burned during the same workout. Brent also shares his mindset framework for comeback after injury — a powerful message for any man over 40 who feels like he's starting over physically.
If you want to do more with less, train smarter as you age, and build a tool into your daily life that keeps working even when you're walking the dog or playing pickleball, this episode delivers.
Rate & Review – If this episode helped you think differently about how you train and recover after 40, please take a minute to rate and review the Fit Father Project Podcast. Your review helps more men discover the show and get the tools they need to build strength, energy, and long-term health.
Join the Fit Father Community – Want support from other men working to get stronger, leaner, and healthier after 40? Join the Fit Father brotherhood and surround yourself with men who are committed to living with more energy, strength, and purpose.
Key Takeaways
Why compression is the "holy grail" of the AION vest — and how it drives blood flow, oxygen delivery, and anti-inflammatory recovery
The three-part system that makes the AION vest different: compression, thermogenic heat trapping, and fractional load
How the vest gets you into Zone 2 cardio 50% faster — with 20% higher heart rate and 18% more calories burned
Why fractional loading across 45% of your body matters more than piling weight in one place
The optimal vest weight for men: 5–7% of your body weight (a 160-pound man starts at roughly 8 pounds)
Why too much weight actually slows your metabolism down — and how to know when to increase load
Whether men with 50-plus pounds to lose should use a weighted vest (the answer is yes, with smart modifications)
Brent's personal comeback story: shoulder surgery at 60, five total surgeries, and how he rebuilt stronger each time
The mindset shift every man needs after injury — go back to the driving range, not straight to the majors
Why the strength and health you build now is your insurance policy for every surgery, setback, and challenge ahead

Try the ION Weighted Vest – This episode is sponsored by ION (AION), the only patented compression weighted vest on the market combining load, heat, and compression in a single sleek, form-fitting design. Dr. Anthony wears it every single day and fully endorses the product. Visit aiongear.com and use promo code FIT FAMILY for a discount on your order. The vest is also HSA and FSA eligible — so check your health savings accounts before you buy.
Want To Change Your Life? Check Out FF30X!
FF30X is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, FF30X can help you lose weight, regain energy and vitality, and live life to the fullest. Click here to see everything you get when you join FF30X.
Breakthrough In The Desert LIVE 2026!
Come experience the energy of Breakthrough In The Desert, in person this August 7–9 in Phoenix. You'll enjoy transformational teaching, nourishing meals, and the kind of real community that leaves you feeling recharged, inspired, and deeply connected. Reserve your spot now and join us for an unforgettable weekend. We look forward to meeting you!
*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on longevity training, muscle health, and healthy aging.

n Episode 293 of the Fit Father Project Podcast, Dr. Anthony sits down with Cathy Eason from Berkeley Life, and a clinical nutrition practitioner with 30 years of experience, to break down one of the most overlooked molecules in men’s health: Nitric Oxide.
By age 40, your body has already lost nearly half of its ability to produce this critical signaling molecule — and by your 50s and 60s, production can fall to just 20% of youthful levels.
The drop is silent, but the consequences show up as low energy, poor circulation, high blood pressure, reduced exercise performance, and even issues in the bedroom.
Dr. Anthony and Cathy give you a practical, science-backed playbook covering the two pathways your body uses to make nitric oxide, the best foods to support them, why your oral microbiome matters more than you think, what’s wrong with most nitric oxide supplements, and how simple lifestyle habits like nasal breathing and breath work can make a real difference.
This episode also covers Berkeley Life’s own double-blind, placebo-controlled clinical research and how their test strips let you measure your own nitric oxide production at home.
If you care about your heart health, your energy, and staying strong and capable for your family, this is an episode you’ll want to share.
Rate & Review – If this episode helped you understand nitric oxide and why it matters for your health after 40, please take a minute to rate and review the Fit Father Project Podcast. Your review helps more men discover this show and get the tools they need to live longer, stronger, and healthier.
Join the Fit Father Community – Want support from other men working to get stronger, leaner, and healthier after 40? Join the Fit Father brotherhood and surround yourself with men who are committed to living with more energy, strength, and purpose.
Key Takeaways
Why nitric oxide production falls off a cliff with age and what drives that decline
The two pathways your body uses to make nitric oxide — and why both need support
Best food sources of dietary nitrates: spinach, arugula, kale, beets, celery, and rhubarb
How the oral microbiome converts dietary nitrates into nitric oxide (and what destroys it)
Why mouth breathing is silently depleting your nitric oxide and what to do instead
The problem with L-arginine and L-citrulline supplements for men with already-compromised pathways
Clinical results from Berkeley Life’s trial: 12.5 mmHg reduction in systolic blood pressure and 28% improvement in circulation
How to use salivary test strips to monitor your own nitric oxide levels throughout the day
The 4-7-8 breath technique and its connection to the vagus nerve and nitric oxide production
Why low-vegetable and carnivore-style diets may be silently undermining nitric oxide, gut health, and long-term vitality

Try Berkeley Life – This episode is sponsored by Berkeley Life, a science-forward company dedicated to researching and supporting nitric oxide production. Dr. Anthony uses their test strips regularly to monitor his own levels and trusts their clinically validated Nitric Oxide Support product.
Visit berkeleylife.com and use code FATHER20 for 20% off your first order. Their starter pack includes a one-month supply of Nitric Oxide Support plus 50 test strips — a great way to discover your own patterns and start optimizing your levels.
Want To Change Your Life? Check Out FF30X!
FF30X is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, FF30X can help you lose weight, regain energy and vitality, and live life to the fullest. Click here to see everything you get when you join FF30X.
Breakthrough In The Desert LIVE 2026!
Come experience the energy of Breakthrough In The Desert, in person this August 7–9 in Phoenix. You’ll enjoy transformational teaching, nourishing meals, and the kind of real community that leaves you feeling recharged, inspired, and deeply connected. Reserve your spot now and join us for an unforgettable weekend. We look forward to meeting you!

In Episode 292 of the Fit Father Project Podcast, Dr. Anthony Balduzzi reveals why most men are unknowingly leaving one of the most important entry points to their health wide open — their mouth.
This is a practical, science-backed deep dive into how your oral health directly shapes your heart health, circulation, sleep, immune system, and even the structure of your face.
Dr. A breaks down five key areas: the mouth-heart connection, nitric oxide production through the oral microbiome, the critical role of nasal breathing, the ancient practice of chewing mastic gum, and what your tongue coating can tell you about what's happening deeper in your body.
He also covers simple, natural practices you can start today — from eating arugula and humming to ditching antiseptic mouthwash and trying mouth taping at night. If you're a man over 40 who wants to take your health seriously from the ground up, this episode gives you the philosophy and the practical tools to do exactly that.
Rate & Review – If this episode helped you see your oral health in a completely new light, please take a minute to rate and review the Fit Father Project Podcast. Your review helps more men discover the show and get the tools they need to live stronger, healthier, and longer.
Join the Fit Father Community – Want support from other men working to get stronger, leaner, and healthier after 40? Join the Fit Father Brotherhood and surround yourself with people who are committed to living with more strength, energy, and purpose.
Key Takeaways
Your mouth is the front door to your entire body, not just a place for chewing and talking
The American Heart Association (December 2025) linked gum disease to heart attacks, strokes, and atrial fibrillation
Bleeding gums are not normal — they are a direct sign of inflammation at the front door of your body
Your oral microbiome produces nitric oxide from nitrate-rich foods via the enterosalivary pathway
Arugula is one of the highest nitrate foods and the top daily choice for supporting nitric oxide naturally
Antiseptic mouthwash (like chlorhexidine) cuts oral nitrite production by 90% and raises blood pressure within a day
Mouth breathing at night dries out your oral microbiome, reduces saliva, and sets you up for long-term tooth decay
Humming raises nasal nitric oxide levels 15-fold versus quiet breathing, calms the nervous system, and stimulates the vagus nerve
Mastic gum stimulates saliva production, remineralizes teeth with calcium and phosphate, and supports a healthy oral and gastric microbiome
A thick tongue coating can signal an unhealthy oral microbiome, food sensitivities, or mouth breathing — check it each morning as a daily health readout

Want To Change Your Life? Check Out FF30X!
FF30X is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, FF30X can help you lose weight, regain energy and vitality, and live life to the fullest. Click here to see everything you get when you join FF30X.
Breakthrough In The Desert LIVE 2026!
Come experience the energy of Breakthrough In The Desert, in person this August 7–9 in Phoenix. You'll enjoy transformational teaching, nourishing meals, and the kind of real community that leaves you feeling recharged, inspired, and deeply connected. Reserve your spot now and join us for an unforgettable weekend. We look forward to meeting you!
*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on longevity training, muscle health, and healthy aging.