Dustin Thibodeaux

03/14/2026

Most men over 40 are undereating the one thing their body actually needs the most.

Protein.

Here’s what a simple day can look like:

• 5 eggs → 30g protein | 360 calories

• 8 oz grilled chicken → 67g protein | 335 calories

• 8 oz ground beef → 59g protein | 544 calories

That’s 156 grams of protein in a day.

When your body gets enough protein:

1. You stay fuller longer.
2. Your energy stays stable.
3. Your willpower goes up.

And suddenly those late night kitchen raids stop happening.

Most guys crushing cookies at 10pm aren’t weak.

They’re undereating real food during the day.

If you’re over 40 and want the simplest way to burn fat, build muscle, and get back in shape, start here.

Eat more real protein.

Follow for more no nonsense fat loss and fitness advice for men over 40. 💪

03/13/2026

03/12/2026

Most guys over 40 don’t need another diet.

They need to start eating like a man again.

1. Protein first
Aim for 150 to 200g of protein a day.
That’s roughly 1 to 1.5 lbs of meat plus 4 to 5 eggs.
Less processed. Real food.

When protein is high your body will
• burn more fat
• build muscle
• keep energy steady

2. Clean carbs for fuel
Think of your body like your truck. Put good fuel in it.

Better carb choices:
Blueberries, strawberries, apples, bananas
Sweet potatoes, honey, rice, sourdough

These keep energy steady instead of crashing.

3. Smart snacks for busy dads
Greek yogurt with honey and berries
Bone broth
Beef jerky or meat sticks
Boiled eggs
Fruit
Dark chocolate

Stop grabbing gas station biscuits and wondering why you feel like crap.

Eat real food.
Hit your protein.
Fuel your body right.

Follow .healthy.dadbod for simple tips to lose weight, get lean, and stay fit over 40.

03/11/2026

Sustainable weight loss doesn't come from extreme diets, starving yourself, or pills?

It comes from knowing what and how much to eat with moderation for indulgences.

Give me a follow and I'll show you how to train, eat, & be fit over 40.

03/10/2026

Just because something has protein added to it does not mean that it's a good source of protein or healthy for you. Eat real food, eat like a human.

03/09/2026

Losing weight doesn't get harder over 40, it just means you need to figure out the right plan with your diet and exercise.

03/07/2026

Mike didn’t need another extreme diet or some brutal workout plan.

He needed a system that actually fit his life.

At 59 years old he was feeling tight, hurting, and honestly frustrated with how he looked and felt. The kind of feeling a lot of men hit in their 40s and 50s when the weight creeps up, joints start barking, and energy drops.

So we focused on 3 simple things.

First we cleaned up his eating habits so his body could reduce inflammation and start burning fat again.

Second we added short daily mobility and movement sessions so he could loosen up his joints, move better, and build strength without beating his body up.

Third we built simple daily habits he could stick to no matter how busy work or life got.

No crazy restrictions.
No spending hours in the gym.
No complicated systems.

Just a simple lifestyle blueprint that works for real men with real lives.

The result?

Mike dropped 21 pounds, tightened up his body, and started moving and feeling like himself again.

If you are a busy dad over 40 who wants to get lean, move better, and feel strong again, comment "FIT" and I will show you how we do it inside the Healthy Dadbod Project.

03/06/2026

If you have a lot of tension in your neck and shoulders from sitting at a desk most of the day, try these stretches.

03/05/2026

The mistake that so many people make when it comes to intermittent fasting.

03/04/2026

👉 Most guys struggle to lose weight because they never learn this one thing…

How to figure out their macros.

Here’s a simple breakdown.

Take your goal bodyweight × 12 to estimate calories.
Example: 185 × 12 = 2,220 calories

Set protein at 1 gram per pound of goal bodyweight.
185g protein = 740 calories

Set fats at 0.35 × your current bodyweight.
About 80g fats = 720 calories

Use the remaining calories for carbs.
190g carbs

Final example macros:
185g protein
80g fats
190g carbs
= 2,220 calories

Is it perfect? No.

But it gives you a great starting point instead of guessing.

Adjust as you lose weight and learn how your body responds.

👉 Comment “MEAL PLAN” and I’ll send you a simple template with a shopping list to get started.

03/03/2026

Learn nutrition so your kids won't grow up lost and confused like we did.

Day 5