Dad Bod Sculptors Podcast

Winning doesn’t care about you. It doesn’t care how much effort you put in yesterday, how many hours you’ve worked, or how much you think you “deserve” it. Winning is ruthless it only asks one question: Are you willing to keep going when everything inside of you says quit?

In this powerful episode of Dad Bod Sculptors, Dane unpacks five of the hardest truths about winning from Tim Grover’s book Winning. These truths hit different because they don’t just apply to business or sports they apply to your health, your body, your marriage, your...

In this episode of Dad Bod Sculptors, Dane dives into one of the heaviest truths successful men rarely talk about: the burden of being the strong one. You’re the rock for your wife, your kids, your employees, your friends but when the weight gets too heavy, who’s strong for you?

This episode unpacks the silent struggle of isolation that leaders, providers, and high-performers face when they convince themselves that asking for help is weakness.

Dane exposes the dangerous cycle: the more pressure you handle, the stronger you look… which only brings more problems your w...

In this powerful episode of Dad Bod Sculptors, Dane tackles one of the biggest lies keeping men stuck: the belief that monotony is boring, painful, or pointless.

So many guys start strong hyped up by motivation, fired up by results but the second things feel repetitive, they fall off. Same meals. Same workouts. Same daily routine.

And suddenly, they’re telling themselves, “I can’t do this anymore.”

But here’s the truth: monotony isn’t the enemy. Monotony is where the magic happens. It’s the grind that carves discipline into your character. It’...

In this powerful episode of Dad Bod Sculptors, Dane tackles the growing Ozempic epidemic head-on and exposes the dangerous mentality it’s creating in men. With celebrities like Serena Williams openly claiming that natural weight loss isn’t possible, millions are being conditioned to believe dependency is the new normal. But shortcuts like Ozempic don’t just fail your body they sabotage your character, discipline, and long-term growth as a man.

Dane breaks down exactly what Ozempic and other GLP-1 drugs really do, why so many people are rushing to them for quick fixes, and the dark side n...

Five years ago, I made a decision that broke my kids’ hearts. I thought I was protecting my family, but the truth is I was protecting myself. I wasn’t strong enough to handle the pressure of being a husband, father, and provider, and it showed up in the hardest way possible.

In this emotional episode, I share one of the most painful chapters of my journey the day I chose to rehome our family dog, and the years of regret that followed. More importantly, I reveal the transformation that turned me from a man who made deci...

Most dads hit snooze, roll out of bed late, rush through the morning, and spend the rest of the day playing catch-up. But the men who separate themselves the ones who look better, feel sharper, and lead stronger start winning before the sun comes up.

In this episode, Dane Palarino breaks down why 5 AM is the magic hour that gives high-performing fathers an unfair advantage in fat loss, discipline, and family leadership.

This isn’t about being a “morning person” it’s about harnessing your biology, stacking wins before the world wakes up, and becoming the man...

You’re training hard. You’re eating clean. You’re “doing everything right.” But the belly fat won’t budge, your energy crashes by 3 p.m., and cravings for carbs hit like clockwork. Sound familiar?

The problem might not be your willpower it might be insulin resistance.

In this episode, Dane Palarino breaks down the silent metabolic roadblock that keeps countless men stuck in the dad bod cycle. Insulin resistance is far more common than you think, and it doesn’t just make fat loss harder it wrecks energy, hormones, muscle gains, and long-term health.

Here’s wh...

Life throws chaos at you daily tantrums, work deadlines, financial stress, unexpected setbacks. Most men react. 

They snap, they stress, they spiral. But your family doesn’t need another man who breaks under pressure. They need a leader who stays calm, steady, and strong no matter what comes.

That’s where Stoicism comes in. Not the cold, emotionless stereotype but the real, practical philosophy that’s been helping men handle adversity for over 2,000 years. In this episode, Dane Palarino breaks down exactly how Stoic principles can transform you into the anchor your family can rely on.

You’ll invest in your house, your car, your kids’ education, maybe even a retirement fund… but when’s the last time you invested in yourself?

In this episode, Dane Palarino flips the script on the most common mistake men make: neglecting their own growth while pouring money into things that lose value. He breaks down why self-investment isn’t selfish it’s the most strategic move you can make as a father, a husband, and a leader.

Here’s what you’ll learn inside:
🔥 The ROI of personal development how investing $1,000 in yourself can return $10,000...

Most dads think their kids are the reason they can’t get in shape. They tell themselves they don’t have the time, the energy, or the freedom to focus on their own fitness. But what if that belief is completely backwards?

In this episode, Dane Palarino dismantles the biggest excuse holding fathers back and shows you why fatherhood isn’t your limitation it’s your ultimate advantage. If you let it, being a dad can make you stronger, sharper, more disciplined, and more motivated than ever before.

Here’s what you’ll discover inside:
✅ Why k...

You’re training hard. You’re eating clean. You’re doing everything “right.”

So why isn’t your body changing?

The answer might not be your program, your genetics, or your discipline it could be chronic inflammation quietly sabotaging your results.

In this episode, Dane uncovers:
🔥 The difference between good inflammation (the kind that builds muscle) and bad inflammation (the kind that keeps you stuck)
⚠️ The hidden signs you’re chronically inflamed, from stubborn belly fat to brain fog
🥩 The most common foods and lifestyle habits triggering systemic inflammation in men
🛠️ The simple...

In this milestone 50th episode, Dane Palarino delivers something different - the Dad Bod Sculptor Manifesto.

These 50 rules aren’t just about fitness; they’re about becoming the man your family, community, and future generations can look up to.

This is a blueprint for living with discipline, honor, and purpose in 2024.

From the physical standards that keep you strong and capable, to the mental principles that forge resilience, to the family values that create lasting legacies Dane lays out his non-negotiables for modern manhood.

You’ll discover why your body is your f...

Most supplement advice out there is pure hype promising overnight fat loss with flashy marketing and zero real science.

In this episode, I’m cutting through the noise and giving you the exact top five fat loss supplements that are backed by research and proven in the real world.

If your training and nutrition are already dialed in, these can help you burn fat faster, keep your energy high, and make the process more efficient. I break down what each one does, how to use it, when to take it, and what results you can re...

Most guys think getting in shape will automatically make life better in every way. But there’s a side of transformation that nobody warns you about getting lean, strong, and disciplined can actually make you feel more isolated than ever.

In this episode, I’m pulling back the curtain on the dark side of success. As your standards rise, you’ll quickly discover that not everyone around you wants you to win.

Friends may try to sabotage you. Family might call you “obsessed. Coworkers could mock your discipline. And the painful truth? It’s usually not about...

This one’s different, fellas. I brought in my wife, the real boss of the house, to share exactly what it was like living with me before I transformed my health, confidence, and discipline… and what happened once I finally decided to get my life together.

We open up about the “before” version of me the guy who had low energy, poor self-image, a short fuse, and a long list of excuses and how that showed up in our marriage, intimacy, parenting, and daily life.

She gets brutally honest about how my choices were affecting not just...

If you think you’re eating “clean” but still feel bloated, inflamed, or stuck on fat loss, this episode is for you. Dane dives into the biggest nutrition myths that are secretly wrecking your progress from dairy and gluten to nuts and “healthy” breakfast traps.

You’ll discover why these commonly praised foods might actually be making you fat, inflamed, and tired, especially if you’re a man over 35. More importantly, Dane breaks down the pro bodybuilder approach to nutrition that really fuels fat loss, builds muscle, and restores energy without the digestive stress or hormonal chaos.

You’ll le...

You said you wanted abs. You said you wanted to get lean.
But the second hunger kicks in…
The second it gets uncomfortable…
You start questioning everything.

In this brutally honest episode, Dane pulls no punches. He shares the story of a client who asked for faster fat loss got results in just 10 days and still quit because it got hard.

This isn’t a talk about macros or meal plans.

This is about the real cost of getting lean:
👉 Hunger.
👉 Low energy.
👉 Social sacrifice.
👉 Mental warfare.
👉 Ch...

This is one of the rawest, realest, and most necessary episodes I’ve ever recorded.

If you're a man who’s been silently battling with pornography telling yourself it’s “normal,” “harmless,” or “just a way to relax” this episode is going to challenge everything you’ve told yourself.

Because porn isn’t entertainment. It’s an escape. And it’s robbing you of everything that actually matters.

In this conversation, I break down the hard truth about what porn does to your brain, your marriage, your masculine energy, and your identity as a man. We talk about why i...

You crushed your workouts. You hit your meals. You built real momentum during the week. And then? Friday night hits and it all unravels. In this episode, Dane exposes the truth behind the "weekend sabotage" cycle that’s silently killing your transformation.

Most guys unknowingly erase five days of discipline in just 48 hours through booze, junk food, sleeping in, and mentally checking out. But it doesn’t have to be that way.

Dane breaks down how to flip the script:

In this powerful episode of the Dad Bod Sculptors podcast, Dane dives deep into the morning ritual that became the turning point in his life and in the lives of countless high-performing dads he's coached.

Most men roll out of bed and let the world hijack their day before it even starts. Dane used to be that guy too reactive, stressed, overwhelmed. But once he built an intentional, high-performance morning system… everything changed.

This isn’t just about waking up early or pounding black coffee. It’s about creating a domino effect that puts your health...

What kind of man are your kids learning to become?

In this raw, vulnerable, and intensely personal episode, Dane opens up about a recent experience that shook him to his core: watching both his sons compete in the biggest Brazilian Jiu Jitsu tournament of the year. But this episode isn’t about sports it’s about leadership, legacy, and the quiet moments where you realize who you really are as a father.

Dane reflects on what it would’ve felt like to show up as the old version of himself the overweight, exhausted, checked-out dad who wa...

What do you do when you’re running on fumes, haven’t eaten in hours, and suddenly a 45-minute gap opens up for you to hit the gym?

Most guys skip the workout entirely… or drag themselves through a weak, wasted session that does nothing but check a box.

Not on my watch.

In this episode, I’m giving you my exact playbook for how I still crush workouts when I’m traveling, under-fueled, and low on time. These are my real-life, field-tested pre-workout hacks the same ones I used on vacation last week to co...

In Episode 39 of the Dad Bod Sculptors podcast, Dane Palarino drops a no-BS truth bomb that most men over 35 need to hear: If you're sitting at 15–20% body fat, bulking is not the move.

This episode dismantles the popular “eat big to get big” mindset that keeps guys stuck in the middle never lean, never jacked, just frustrated and spinning their wheels. Dane breaks down the science and strategy behind the Lean First, Build Second approach, a method that primes your body for serious muscle growth by optimizing insulin sensitivity, hormone levels, and recovery.

Here’s what you...

In Episode 38 of the Dad Bod Sculptors podcast, Dane Palarino lays out his personal game plan for staying shredded and dialed-in during an 11-day road trip. From navigating in-law meals to staying lean while dining out, this isn’t a “bring Tupperware to dinner” lecture it’s a masterclass on control, preparation, and standards.

Dane breaks down exactly what foods he preps, how he packs protein when driving (and how he adapts when flying), and how he stays mentally in the game without becoming a rigid buzzkill around family. This episode is a must-listen for any man over 35...

This episode is for the men who've been through hell and are still standing but barely.

Dane Palarino strips back the layers of bullshit and speaks directly to the man who’s been betrayed, broken, or blindsided by life. He challenges you to stop trying to “get back to the old you” and instead kill that version entirely because he wasn’t built to handle what happened.

You’ll learn how trauma doesn’t just live in your mind it embeds itself in your nervous system, your posture, your breath, your energy. And more importantly, you’ll hear...

In this hard-hitting and eye-opening episode of Dad Bod Sculptors, Dane Palarino exposes one of the biggest training mistakes men over 35 are making trying to train like athletes instead of adopting the time-tested methods of bodybuilders. If you're frustrated with your lack of results, constantly battling joint pain, or stuck in the burnout cycle of CrossFit, bootcamps, or HIIT classes, this episode is your wake-up call.

Dane dives deep into why bodybuilding principles progressive overload, controlled volume, strategic isolation work, and recovery-focused splits are the most sustainable, injury-proof, and physique-focused path to real results for busy dads...

In this no-fluff, no-excuse episode, Dane Palarino goes all in on the one belief that’s sabotaging your progress: the obsession with shortcuts.

Whether it's the latest fat-burning protocol, a new supplement stack, or some “CEO morning routine” you found on Instagram none of it matters if your foundation is weak.

Dane exposes the harsh truth: there are no hacks to the next level only habits executed with relentless consistency. This episode is a direct call-out to the guys endlessly chasing novelty instead of doing the boring work that actually gets results.

You’ll learn...

In this episode, Dane Palarino breaks down the single most important meal of your entire day - your post-workout meal. Forget what you’ve heard about breakfast being the “most important” or saving your big meal for dinner.

If you're serious about building muscle and burning fat, your body needs strategic, fast-digesting fuel immediately after training. 

Dane dives deep into nutrient timing, the anabolic window, and exactly what to eat (and avoid) to maximize your results. He even gives you three go-to post-workout meals that are high in performance, not in fluff.

If you're...

In this eye-opening episode, Dane Palarino breaks down one of the most misunderstood pieces of fitness advice out there: when to eat your biggest meal. Forget everything you've been told about breakfast being king or saving your calories for dinner. If you’re training hard and trying to build muscle while burning fat, your post-workout meal is the single most important one of your days and it needs to be your biggest.

Dane explains the science behind nutrient timing, insulin sensitivity, and the anabolic window, revealing how eating the right way after your workout can supercharge muscle gr...

Most guys think their sleep issues come from bad mattresses, blue light, or too much caffeine. But what if the real problem is happening deep inside your body and no one’s talking about it?

In this heavy-hitter episode of Dad Bod Sculptors, Dane Palarino breaks down the real reason you’re exhausted but still can’t fall asleep: your nervous system is stuck in survival mode.

You’ll learn:

In this straight-fire episode of Dad Bod Sculptors, host Dane Palarino dives deep into an often unspoken challenge many men face on their transformation journey: the emotional tension that can arise in marriage when personal growth starts to feel like a threat to your partner.

Dane explores the fear, insecurity, and emotional resistance that can surface when your spouse begins to feel left behind even as she truly wants you to succeed. Drawing from his own marriage, coaching experience, and the stories of his clients, he explains how to recognize signs of sabotage (emotional, food-related, social), and...

Happy 4th of July, Dad Bod Sculptors! 🇺🇸 

In this powerful episode, Dane Palarino unpacks a deeper meaning behind how we choose to celebrate, especially when little eyes are watching. While millions of Americans fire up the grill and crack open beers, Dane challenges men to pause and ask: What are you really teaching your kids about celebration, coping, and manhood?

With raw honesty, he shares a painful story from his past — a wake-up call moment that made him reevaluate his relationship with alcohol, fatherhood, and what freedom really looks like. 

From black...

In this hard-hitting episode, Dane Palarino unpacks the real reason why your progress is stalling, and it’s not your workouts. From intermittent fasting to carnivore diets, extreme approaches are crushing your energy, flattening your muscles, and wrecking your hormones. 

Dane breaks down the science behind why these trendy methods fail long-term and how they’re secretly bio-breaking your body instead of biohacking it.

You’ll learn:

If you’ve ever bought a program, crushed the first two weeks, then crashed and burned by week three… this one’s for you.

Dane opens up about his personal “graveyard of good intentions” — a folder full of failed fitness programs. Not because the workouts were bad, but because no one ever warned him about the week three wall — the point where results stall, doubt creeps in, and most men quit right before the real changes kick in.

In this episode, you’ll learn:

Your son is learning how to be a man—by watching you.

In this raw and personal episode, Dane Palarino opens up about the quiet moments that changed everything: his young son watching him skip workouts, grab another drink, or scroll through dinner. Not judging, just learning.

Because your kids don’t follow your words. They follow your example.

This isn’t just a fitness journey. It’s about building a legacy. Every meal, every workout, every time you show up—or don’t—you’re shaping your son’s blueprint for manho...

Most guys think their problem is motivation, time, age, or genetics. But the truth? You’re fighting the wrong battle.

In this episode, Dane Palarino exposes the real villain sabotaging your energy, confidence, and results from the inside out—chronic inflammation. And it’s not just about eating healthy or training hard. If your body is under attack 24/7, no program will work the way it should.

You’ll learn:

Most guys think going to the gym is enough. It’s not.

In this fiery solo episode, Dane Palarino drops the hammer on what it really takes to transform your body—especially after 35.

If you’re tired of checking the box and seeing zero results, this one’s for you.

Dane breaks down the mentality that separates the men who change from the men who just coast. You’ll hear exactly how to approach your workouts with the focus, intensity, and standard needed to finally build the body you’ve been chasing.

Why Every Choice You’ve Made Is Now Catching Up—And What to Do About It

Your body has been taking notes—on every skipped workout, every processed meal, and every “I’ll start Monday.” The result? Biological debt. And for most guys over 35, the interest is piling up fast.

In this episode, Dane gets brutally honest about the cost of years of poor health choices—and how that bill shows up in your 40s, 50s, and beyond. But this isn’t just a wake-up call—it’s your blueprint for building health equity instead.

What It Is, What It Isn’t—and Why It’s Not the Shortcut You Think It Is

TRT gets thrown around a lot in the fitness world—especially when guys over 40 post serious transformations. But what’s the truth behind it?

In this episode, Dane sets the record straight on what TRT really does, what it doesn’t do, and why it’s not the magic solution most people think it is. He shares a personal client story that sparked this conversation—and opens up about his own decision to go on TRT after years o...

You've successfully lost 20-40 pounds over the past 6 months, but now you're stuck because you're terrified of the scale going up during a muscle-building phase.

This episode breaks the scale obsession that keeps you from building the strong, muscular physique you actually want. Learn why muscle-building requires a completely different mindset than fat loss, how to measure progress without the scale, and why a muscular 190-pound man looks leaner than a skinny-fat 170-pound man.

The Scale Trauma Problem: