Most dads over 40 are intermittent fasting, skipping workouts, and...
Brett Boettcher@brettboettcher1
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Apr 16, 2026
~3 min read
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Most dads over 40 are intermittent fasting, skipping workouts, and drinking alcohol multiple nights per week.
Then they wonder why they can't lose weight.
Here are 10 No-BS Rules to drop 20-40 lbs by summer:
#1) Eat 50g of protein at breakfast
Then they wonder why they can't lose weight.
Here are 10 No-BS Rules to drop 20-40 lbs by summer:
#1) Eat 50g of protein at breakfast
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You intermittent fast.. then snack all afternoon and overeat at dinner.
Instead, start the day with eggs, Greek yogurt, a protein shake or even a couple egg white Grillers... whatever gets you to 50+ g.
You'll make better choices all day.
Instead, start the day with eggs, Greek yogurt, a protein shake or even a couple egg white Grillers... whatever gets you to 50+ g.
You'll make better choices all day.
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#2) Workout in the Morning
Life happens. Kids events. Work runs late. Helping with homework. Then you're exhausted in the evening.
Don't sacrifice family time.
Get up 45 minutes before anyone else is awake.
Life happens. Kids events. Work runs late. Helping with homework. Then you're exhausted in the evening.
Don't sacrifice family time.
Get up 45 minutes before anyone else is awake.
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#3) Steps or Cardio daily
Walk 8,000+ steps daily.
Spend $100 on a walking pad and if you can't hit 8,000 steps, do 30 minutes of incline walking instead.
You're over 40.. Your heart is the most important muscle in your body. Take care of it.
Walk 8,000+ steps daily.
Spend $100 on a walking pad and if you can't hit 8,000 steps, do 30 minutes of incline walking instead.
You're over 40.. Your heart is the most important muscle in your body. Take care of it.
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#4) Keep High-protein/fiber snacks on hand.
Beef jerky. Greek yogurt packs. Hard-boiled eggs. Protein shakes, Veggies, Roasted Edamame.
If you need a snack, make it something low calorie that will hold you over.
Keep them in your car, desk, or fridge.
Beef jerky. Greek yogurt packs. Hard-boiled eggs. Protein shakes, Veggies, Roasted Edamame.
If you need a snack, make it something low calorie that will hold you over.
Keep them in your car, desk, or fridge.
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5) Have A Plan With Fast Food.
Have a fast food strategy for the crazy nights.
Kids' baseball games. Late nights at the office. Life happens.
Chipotle bowl. Chick-fil-A grilled nuggets, Panda Express Teriyaki chicken.
You can stack wins even when life is busy .
Have a fast food strategy for the crazy nights.
Kids' baseball games. Late nights at the office. Life happens.
Chipotle bowl. Chick-fil-A grilled nuggets, Panda Express Teriyaki chicken.
You can stack wins even when life is busy .
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6) Limit Alcohol to Two drinks per week
You want to get healthy? There's a short term price to pay.
Alcohol pauses your metabolism, leads to poor food choices and makes you feel lazy.
Drink NA's, sparkling waters, or Coke Zero.
Be serious and get results first.
You want to get healthy? There's a short term price to pay.
Alcohol pauses your metabolism, leads to poor food choices and makes you feel lazy.
Drink NA's, sparkling waters, or Coke Zero.
Be serious and get results first.
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7) Fast 1x/week
24 hours. Dinner to dinner weekly.
Life is chaotic. A Monday fast after the weekend is a physical and mental reset.
Stay hydrated with water and electrolytes.
Every client says they were easier than expected.
24 hours. Dinner to dinner weekly.
Life is chaotic. A Monday fast after the weekend is a physical and mental reset.
Stay hydrated with water and electrolytes.
Every client says they were easier than expected.
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8) Brush your teeth after dinner.
There is an inverse relationship between the later in the evening that you eat and the quality of that food.
Later meals = poorer choices.
Cut off eating before bed, give your gut a rest and save yourself 1000s of calories per week.
There is an inverse relationship between the later in the evening that you eat and the quality of that food.
Later meals = poorer choices.
Cut off eating before bed, give your gut a rest and save yourself 1000s of calories per week.
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9) Lift Weights 2 Hours Per Week
3x40 minute sessions.
Besides getting stronger, this gives you a better metabolism, higher testosterone and converting any excess calories into muscle, not fat.
This gives margin to maintain it for decades.
3x40 minute sessions.
Besides getting stronger, this gives you a better metabolism, higher testosterone and converting any excess calories into muscle, not fat.
This gives margin to maintain it for decades.
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10) Don't Miss Twice
Don't miss twice.
Perfection is not the goal. Consistency is.
Had pizza Friday night? Me too. Get right back on track Saturday at breakfast.
Missed a workout? Don't let one off night snowball into a lost week.
Don't miss twice.
Perfection is not the goal. Consistency is.
Had pizza Friday night? Me too. Get right back on track Saturday at breakfast.
Missed a workout? Don't let one off night snowball into a lost week.
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Look..we're not 25 anymore. You can't out-train a bad diet and drink 5 nights a week.
But you're also not too old to get in great shape again either. That's cope.
Stop doubling down on what isn't working and start doing what does.
But you're also not too old to get in great shape again either. That's cope.
Stop doubling down on what isn't working and start doing what does.
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50g protein at breakfast. Morning workouts. 8k steps or 30 min cardio. Don't miss twice. Limit alcohol. Strength train consistently.
That's the system.
It's not flashy. It's not a hack.
But it works for busy parents who actually want results.
That's the system.
It's not flashy. It's not a hack.
But it works for busy parents who actually want results.
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Are you are busy parent over 40 looking to drop the belly fat, get healthy and avoid Big Pharma in 2026.
Click here to apply for custom 1 on 1 coaching
coaching.brother2brotheru.com/x-booking-page
Click here to apply for custom 1 on 1 coaching
coaching.brother2brotheru.com/x-booking-page
