Dad Bod Sculptors Podcast
Episodes
Ep 86: The Identity Shift: Stop Trying, Start Being
18 Dec 2025
Contributed by Lukas
Most men don’t fail because they’re lazy, broken, or incapable.They fail because they’re stuck in trying.“I’m trying to get healthy.”“I’...
Ep 85: “Your Body Is Your Brand (and Why Winners Prioritize Their Health First)”
06 Dec 2025
Contributed by Lukas
In this episode, Dane breaks down one of the most overlooked truths among high-level men: your body is your brand — and the world reads it before yo...
Ep 84: The Real Reason You Keep Slipping (And How to Fix It in 24 Hours)
04 Dec 2025
Contributed by Lukas
This episode is the brutally honest breakdown every man over 35 needs to hear especially if you’ve been slipping, stalling, or constantly “startin...
Ep 83: The Moment I Realized I Had to Change
18 Nov 2025
Contributed by Lukas
This is one of the rawest, most human episodes Dane has ever recorded. No tactics. No checklists. No surface-level motivation. Just the truth about th...
Ep 82 Podcast: The Accountability Gap: Why You Need Someone Watching
14 Nov 2025
Contributed by Lukas
This Episode 82 of the Dad Bod Sculptors Podcast delivers one of the most important mindsets shifts a man can ever make: life is always hard but you g...
Ep 81: Choose Your Difficult
13 Nov 2025
Contributed by Lukas
Most men want life to get easier but it never does. The truth is, every path is hard. Waking up early is hard. But living with no energy all day? That...
Ep 80: The Evening Protocol: How You End Your Day Determines Tomorrow's Success
08 Nov 2025
Contributed by Lukas
Most guys spend all their focus on mornings, workouts, and hitting the gym… but here’s the brutal truth: your transformation isn’t made during t...
Ep 79: The Energy Equation: Why You're Always Tired (And It's Not Your Age)
05 Nov 2025
Contributed by Lukas
If you’ve been telling yourself you’re tired because you’re “just getting older,” this episode is going to flip that belief on its head.In E...
Ep 78: I Fired My Kids' Coaches (And Why It Was the Right Call)
04 Nov 2025
Contributed by Lukas
This one’s gonna sting a bit, but it’s one every father needs to hear.In this episode, Dane drops a truth bomb about real leadership at home. He s...
Ep 77: The Mirror Test: What You See vs. What's Actually There
03 Nov 2025
Contributed by Lukas
Most men don’t fail in the gym, they fail in the mirror.In this brutally honest episode, Dane dives into the Mirror Test, a gut-check every man need...
Ep 76: Why Hypertrophy Training Is the Key to Longevity for Men Over 35
24 Oct 2025
Contributed by Lukas
In this episode, Dane gets real about the Dad Tax the invisible price your kids pay when you settle for “good enough.” It’s not about money or t...
Ep 75: The Dad Tax: What Your Kids Are Learning From Your Body
23 Oct 2025
Contributed by Lukas
This one hits home.In this episode, Dane gets brutally honest about something most men never think about the Dad Tax. It’s not money. It’s the inv...
Ep 74 The 90-Day Funeral Killing Your Old Self to Birth Your New One
22 Oct 2025
Contributed by Lukas
We’re holding a funeral today.Not for a person but for the version of you that’s been holding you back.Because the truth is, you can’t become th...
Ep 73: Brotherhood Over Biceps: What 17 Men from Around the World Taught Me This Weekend
21 Oct 2025
Contributed by Lukas
This episode hits deeper than fitness. Dane shares the story of a recent Dad Bod Sculptors Mastermind where 17 men from across the world came together...
Ep 72: The Morning Protocol Drink: Why Your First 15 Minutes Determine Your Entire Day
14 Oct 2025
Contributed by Lukas
Your morning sets the tone for everything that follows your focus, your mood, your discipline, your energy. And yet, most guys waste the first 15 minu...
Ep 71: Outwitting the Devil How the Enemy of Your Transformation Shows Up Daily
09 Oct 2025
Contributed by Lukas
Most men think their biggest obstacle to transformation is genetics, time, or circumstances. But what if the real enemy was something far more subtle ...
Ep 70: The Dad Bod Sculptors Blueprint My Complete System Revealed
07 Oct 2025
Contributed by Lukas
After seventy episodes of strategies, mindset shifts, and battle-tested advice, Dane is finally pulling back the curtain to reveal it all — the comp...
Ep69: The Stress-Fat Connection: Why Overwhelmed Men Can't Lose Weight
04 Oct 2025
Contributed by Lukas
You’re eating clean. You’re training hard. You’re doing “everything right” but the belly fat won’t budge. In this eye-opening episode of...
Ep 68: The Excuse Archaeology: Digging Up the Real Reasons You're Stuck
02 Oct 2025
Contributed by Lukas
Most men think their problem is time, money, or genetics. But the truth? Those are just cover stories. In this powerful episode of Dad Bod Sculptors, ...
Ep 67: The Proximity Principle: You Become Who You Spend Time With
01 Oct 2025
Contributed by Lukas
Most guys think transformation is all about macros, meal prep, and workouts. But the hidden force shaping your results isn’t on your plate or in you...
Ep 66: The Dopamine Hijack Why Your Brain Is Addicted to Staying Fat
30 Sep 2025
Contributed by Lukas
Most men think they’re just “undisciplined” or “lazy.”The truth? Your brain has been rewired by a modern world built to keep you fat, distra...
Ep 65: The Plateau Paradox: Why Getting Stuck Means You're Winning
26 Sep 2025
Contributed by Lukas
Every dad who’s serious about transforming his body eventually hits it—the dreaded plateau. The scale won’t budge. The barbell feels the same. P...
Ep 64 The Comparison Trap Stop Measuring Your Chapter 1 Against Someone's Chapter 20
25 Sep 2025
Contributed by Lukas
Too many men are sabotaging their progress by falling into the trap of comparison. You see a guy on Instagram with shredded abs, or a business owner f...
Ep 63: Monday Morning Motivation Is a Lie (Here's What Actually Works)
22 Sep 2025
Contributed by Lukas
It’s Monday morning and for most men, that means one thing: chasing “motivation.” The hype videos, the playlists, the fresh-start mentality. Bu...
Ep 62: From Low Vibration to High Vibration: Why Your Energy Determines Your Results
17 Sep 2025
Contributed by Lukas
In this episode of Dad Bod Sculptors, Dane breaks down one of the most overlooked yet powerful forces driving your transformation: your vibration. Thi...
Ep 61: Winning Doesn't Care About You - But It Will Reward You
15 Sep 2025
Contributed by Lukas
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 “...
Ep 60: The Burden of Being the Strong One: Why Leaders Need Other Leaders
11 Sep 2025
Contributed by Lukas
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....
Ep 59: Finding Joy in the Monotony Why Consistency Creates Freedom (Not Boredom)
09 Sep 2025
Contributed by Lukas
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...
Ep 58: The Ozempic Epidemic The Difference Between Chemical Dependency and Performance Optimization
03 Sep 2025
Contributed by Lukas
In this powerful episode of Dad Bod Sculptors, Dane tackles the growing Ozempic epidemic head-on and exposes the dangerous mentality it’s creating i...
Ep 57: The Decision That Broke My Kids' Hearts (And What It Taught Me About Transformation)
01 Sep 2025
Contributed by Lukas
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...
Ep 56: The 5 AM Dad Why Elite Men Own Their Mornings
30 Aug 2025
Contributed by Lukas
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 themsel...
Ep 55: Why Your Body Won't Burn Fat (The Insulin Resistance Problem)
29 Aug 2025
Contributed by Lukas
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., ...
Ep 54: Stoicism for Modern Fathers Ancient Wisdom for Today's Challenges
28 Aug 2025
Contributed by Lukas
Life throws chaos at you daily tantrums, work deadlines, financial stress, unexpected setbacks. Most men react. They snap, they stress, they spiral. ...
Ep 53: Why Successful Men Invest in Themselves First
27 Aug 2025
Contributed by Lukas
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?I...
Ep 52: The Fatherhood Advantage Why Having Kids Makes You a Better Man (If You Let It)
21 Aug 2025
Contributed by Lukas
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 fo...
Ep 51: The Hidden Inflammation That's Destroying Your Transformation
19 Aug 2025
Contributed by Lukas
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 pr...
Ep 50: The Dad Bod Sculptor Manifesto 50 Rules for Living Like a Man
15 Aug 2025
Contributed by Lukas
In this milestone 50th episode, Dane Palarino delivers something different - the Dad Bod Sculptor Manifesto.These 50 rules aren’t just about fitness...
Ep 49: The Top 5 Fat Loss Supplements That Actually Work
14 Aug 2025
Contributed by Lukas
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 ...
Ep 48: The Dark Side of Success (Why Getting Lean Can Make You Lonely)
12 Aug 2025
Contributed by Lukas
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 ...
Ep 47: The Wife's Perspective - How My Transformation Changed Our Marriage (Special Guest My Wife) 2
11 Aug 2025
Contributed by Lukas
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 transforme...
Ep 46: The Healthy Foods That Are Actually Destroying Your Body
08 Aug 2025
Contributed by Lukas
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 ...
Ep 45: Everybody Wants the Body, But Nobody Wants to Get Uncomfortable
07 Aug 2025
Contributed by Lukas
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 eve...
Ep 44: Why Porn Is Destroying Your Life (And How Quitting Changes Everything)
04 Aug 2025
Contributed by Lukas
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 t...
Ep 43: Why Winning the Weekend Is Your Superpower
02 Aug 2025
Contributed by Lukas
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 episo...
Ep 42: The 5-Minute Morning Ritual That Changes Everything
01 Aug 2025
Contributed by Lukas
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 th...
Ep 41: Every Choice Builds Your Legacy (And Your Kids Are Watching)
30 Jul 2025
Contributed by Lukas
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 tha...
Ep 40: The Busy Dad's Pre-Workout Pump Hacks
29 Jul 2025
Contributed by Lukas
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 t...
Ep 39: Why You Need to Get Lean First (Before You Even Think About Bulking)
23 Jul 2025
Contributed by Lukas
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 15–2...
Ep 38: How to Travel for 11 Days and Come Back Leaner
17 Jul 2025
Contributed by Lukas
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...
Ep 37: How to Kill Your Old Self and Build Back Stronger
16 Jul 2025
Contributed by Lukas
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 dir...
Ep 36: Why Men Over 35 Need to Train Like Bodybuilders (Not Like Athletes)
15 Jul 2025
Contributed by Lukas
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 t...
Ep 35: The Process to the Next Level Is Habits, Not Hacks
14 Jul 2025
Contributed by Lukas
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.Wheth...
Ep 34: The 4 Body Language Changes That Happen When You Get Lean (And Why They Matter More Than Your Abs)
11 Jul 2025
Contributed by Lukas
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 abou...
EP 33: Why You Should Eat Your Biggest Meal After Your Workout
10 Jul 2025
Contributed by Lukas
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...
Ep 32: The Real Reason You Can't Sleep (It's Not What You Think)
08 Jul 2025
Contributed by Lukas
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 y...
Ep 31: Your Wife Wants You to Succeed (But She's Scared of What That Means)
07 Jul 2025
Contributed by Lukas
In this straight-fire episode of Dad Bod Sculptors, host Dane Palarino dives deep into an often unspoken challenge many men face on their transformati...
Ep 30: Are You Celebrating the 4th Like You're Still 22?
04 Jul 2025
Contributed by Lukas
Happy 4th of July, Dad Bod Sculptors! 🇺🇸 In this powerful episode, Dane Palarino unpacks a deeper meaning behind how we choose to celebrate, es...
Ep 29: Why Extreme Diets Are Sabotaging Your Dad Bod Transformation
03 Jul 2025
Contributed by Lukas
In this hard-hitting episode, Dane Palarino unpacks the real reason why your progress is stalling, and it’s not your workouts. From intermittent fas...
Ep 28: The Real Reason You Quit Programs After 3 Weeks
02 Jul 2025
Contributed by Lukas
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 ...
Ep 27: The Man Your Son Will Become Is Watching You Right Now
01 Jul 2025
Contributed by Lukas
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 e...
Ep 26: The Hidden Enemy Killing Your Energy & Confidence
30 Jun 2025
Contributed by Lukas
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 ...
Ep 25: The Gym Mentality That Actually Changes Your Body
27 Jun 2025
Contributed by Lukas
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...
Ep 24: Your Body Is Keeping Score (And the Bill Is Coming Due)
26 Jun 2025
Contributed by Lukas
Why Every Choice You’ve Made Is Now Catching Up—And What to Do About ItYour body has been taking notes—on every skipped workout, every processed...
Ep 23: The Truth About TRT (What It Is and What It Isn't)
25 Jun 2025
Contributed by Lukas
What It Is, What It Isn’t—and Why It’s Not the Shortcut You Think It IsTRT gets thrown around a lot in the fitness world—especially when guys ...
Ep 22: Why You're Scared to Build Muscle (And How to Fix Your Scale Obsession)
24 Jun 2025
Contributed by Lukas
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-buil...
Ep 21: The 7-Day Meal Prep that Actually Works
23 Jun 2025
Contributed by Lukas
The 7-Day Meal Prep That Actually WorksStop spending 3 hours in the kitchen every Sunday making boring containers of identical food. In this episode,...
Ep 20: Why You Keep Self-Sabotaging Right Before a Breakthrough
20 Jun 2025
Contributed by Lukas
Ever wonder why you fall off the wagon right after people start noticing your progress?In this episode, Dane unpacks the real reason most guys sabotag...
Ep 19: Your Biggest Competition Isn't Other Men—It's Your Past Self
19 Jun 2025
Contributed by Lukas
"Stop chasing the guy you were at 25. He couldn’t hang with the man you are today."In this raw and real solo episode, Dane breaks down the “I used...
Ep 18: Why Your 'Cheat Days' Are Keeping You Fat
18 Jun 2025
Contributed by Lukas
“Stop calling it a cheat day. Stop calling it earned. Food isn’t a reward—it’s fuel.”In this no-fluff solo episode, Dane blows the lid off o...
Ep 17: The Body Fat Sweet Spot for Building Muscle After 35
17 Jun 2025
Contributed by Lukas
If you’re over 35 and still trying to bulk like you’re 25, you’re making one of the biggest physique mistakes in the game. In this episode, Dan...
Ep 16: Why You Keep Starting Over Every Monday
16 Jun 2025
Contributed by Lukas
Are you stuck in the cycle of “I’ll start Monday”? You’re not alone—and it’s time to break free. In this episode, Dane Palarino gets real...
Ep 15: The Dad Bod Sculptor's Go-To Foods (My Actual Grocery List)
13 Jun 2025
Contributed by Lukas
You don’t need hundreds of recipes—you need a system. In this episode, Dane breaks down his no-BS grocery strategy that keeps his clients shredde...
Ep 14: Stop Eating Like a Teenager (You're Not 22 Anymore)
12 Jun 2025
Contributed by Lukas
Are you still eating like a college kid—and wondering why you feel inflamed, drained, and stuck with stubborn belly fat?In this episode, Dane lays i...
Ep 13: The Man You Used to Be Isn’t Gone—He’s Just Buried
11 Jun 2025
Contributed by Lukas
In this raw, unfiltered solo episode, Dane Palarino steps away from the macros, motivation, and muscle talk to speak directly to you—the high-achiev...
Ep 12: Tuesday Tip — Stop Training for the Pump If You Want to Grow
10 Jun 2025
Contributed by Lukas
The pump feels good, but it won’t grow your muscles after 35. In today’s Tuesday Tip, Dane breaks down why chasing the pump is wasting your time ...
Ep 11: Why Motivation Dies and Momentum Wins
10 Jun 2025
Contributed by Lukas
“Momentum makes motivation show up—not the other way around.”In this powerful solo episode, Dane breaks down the real reason you’re stuck—an...
Ep 10: The Power of the Right Table
06 Jun 2025
Contributed by Lukas
“You are the average of the five people you spend the most time with.” 🔥 Audit your inner circle often — not everyone deserves access. In t...
Ep 9: The 4 Biggest Lies Men Over 35 Believe About Fat Loss
05 Jun 2025
Contributed by Lukas
Are you a man over 35 struggling to lose stubborn fat despite doing all the “right” things? In this episode, Dane Palarino exposes the 4 most dam...
Ep 8: The #1 Training Mistake Men Over 35 Make (and 5 Better Ways to Grow Muscle—Without Going Heavier)
04 Jun 2025
Contributed by Lukas
Most guys over 35 are sabotaging their gains — and they don’t even know it.In this episode, Dane exposes the #1 training mistake that’s holding ...
Ep 7: 4 Codes Every Man Must Live By
03 Jun 2025
Contributed by Lukas
If you’re a man over 35 struggling with weight gain, low energy, or starting over every Monday—this episode is your game-changer. Discover the 4 e...
Ep 6: The Real Reason You Can’t Stay Consistent
02 Jun 2025
Contributed by Lukas
Tired of starting strong and falling off again just weeks into your fitness journey? You’re not alone—and no, you’re not undisciplined. In this...
Ep 5: You Don’t Need Motivation—You Need a System
23 May 2025
Contributed by Lukas
In this episode, we’re flipping a belief that’s been holding way too many men back: that motivation is the secret to changing your body and your l...
Ep 4: Your Wife and Kids Don’t Need a Provider - They Need a Leader
22 May 2025
Contributed by Lukas
Most men think that providing financially and staying out of trouble checks all the boxes of being a good husband and father. But the hard truth? Your...
Ep 3: The Vices That Keep Men Weak (And How to Break Free)
21 May 2025
Contributed by Lukas
In this raw and real episode, we’re calling out the silent killers of modern masculinity—alcohol, weed, porn, and ultra-processed food. These aren...
Ep 2: The Dad Bod Isn’t Your Fault—But It Is Your Responsibility
20 May 2025
Contributed by Lukas
Dane Palarino pulls back the curtain on the real reason so many men over 35 lose their edge—and what it takes to get it back. If you’ve ever looke...
Ep 1: The Standard Starts Here – Your 2.0 Journey Begins Now
19 May 2025
Contributed by Lukas
Welcome to the Dad Bod Sculptors Podcast — the fitness and mindset show for men over 35 who want to lose belly fat, build muscle, and lead with stre...