The Fit Father Podcast
Episodes
The Moment You Realize You Don't Recognize Yourself Anymore
14 Jul 2025
Contributed by Lukas
Send us a textThere’s a moment most men never talk about. It’s not a crisis. It’s not rock bottom. It’s quieter than that.You’re s...
I Turned 35, And Finally Let Go of the Bullsh*t
07 Jul 2025
Contributed by Lukas
Send us a textI turned 35 yesterday. And this year, the birthday didn’t feel like a celebration, it felt like a confrontation.Because for most of my...
The Hidden Tax of Poor Health
30 Jun 2025
Contributed by Lukas
Send us a textYou track your revenue. You track your hours. You track every single KPI that matters at work. But what about the KPIs that matter at ho...
You Would Fire Yourself If Your Health Was Your Job
23 Jun 2025
Contributed by Lukas
Send us a textYou’ve said it a hundred times...“I know what to do… I just need to do it.”But if that were true, you wouldn’t be skipping wor...
How You Lead at Work Is Wrecking Your Health
16 Jun 2025
Contributed by Lukas
Send us a textYou’ve built systems that hold up under pressure...Forecasting. Budgeting. Team management. Cross-functional chaos. You lead it all wi...
Stop Winging the One System That Keeps You Alive
09 Jun 2025
Contributed by Lukas
Send us a textYou’ve got systems for everything: team meetings, budgets, deliverables, quarterly forecasts. But when it comes to your body? You’re...
You're Not 25 Anymore
02 Jun 2025
Contributed by Lukas
Send us a textYou’re not broken. You’ve just been trying to force your life into plans never built for it.This episode isn’t about motivation. I...
Why Willpower Was Never the Problem
26 May 2025
Contributed by Lukas
Send us a textYou’re not failing because you’re lazy. You’re failing because the plan was never built for your life.This isn’t another pep tal...
The Real Reason You Keep Starting Over
19 May 2025
Contributed by Lukas
Send us a textYou’ve built the career. The team. The income.But if you’re truly a leader… why doesn’t your body reflect that?In this episode, ...
Living the Dream
12 May 2025
Contributed by Lukas
Send us a text“Living the dream, man.”You’ve said it. I’ve said it. Every corporate guy has.But let’s be real, most of the time, it’s code...
When the Clothes Don't Fit Right
05 May 2025
Contributed by Lukas
Send us a textYou know that moment when you catch your reflection pulling at your shirt, shifting your pants, convincing yourself it’s the cut, not ...
The Mirror Test: What Your Reflection Isn't Saying Out Loud
28 Apr 2025
Contributed by Lukas
Send us a textThis isn’t about body fat percentages or diet plans.It’s about that unexpected moment: the glance in the mirror when you're not dres...
Fit Isn't A Look, It's A Leadership Trait
21 Apr 2025
Contributed by Lukas
Send us a textThis episode isn’t about macros or motivation; it’s about that moment you walk into a room and feel like something’s off.You’re ...
The Hardest Episode I've Ever Had to Record
14 Apr 2025
Contributed by Lukas
Send us a textThis isn’t a strategy breakdown. It’s not a lesson on macros or workouts.It’s a raw, unfiltered confession from a coach who s...
We're Not Just Back: We're Building Something That Matters
07 Apr 2025
Contributed by Lukas
Send us a textAfter a brief pause, Spencer’s back behind the mic; this time, it’s different.This episode isn’t about workouts, macros, or fitnes...
The Mirror Moment: Why High Performers Still Feel Stuck
26 Mar 2025
Contributed by Lukas
Send us a textYou’ve built the career, the title, the income. On paper, you’ve made it.But when you catch a glimpse of yourself in the mirror, wit...
How to Travel for Work Without Destroying Your Fitness
11 Mar 2025
Contributed by Lukas
Send us a textYou tell yourself this trip will be different. You’ll hit the hotel gym. You’ll eat clean. You won’t let the client dinners or lat...
The Workday Energy Crisis: Why You're Always Tired
04 Mar 2025
Contributed by Lukas
Be honest—how many times have you told yourself, I just need to push through?You start the day feeling fine—or at least, good enough to handle bus...
Why You're Still Stuck And How to Fix It
24 Feb 2025
Contributed by Lukas
You’re not new to this. You’ve cleaned up your diet, hit the gym when you can, maybe even tracked your food. But every time you look in the mirror...
Fitness Red Flags Keeping You Stuck (And What to Do Instead)
17 Feb 2025
Contributed by Lukas
If skipping lunch, walking a lot, and “figuring it out on your own” actually worked… you wouldn’t still be stuck.The fitness industry has been...
Raw & Uncut w/ Ari Herman Part 2
10 Feb 2025
Contributed by Lukas
In Part 2 of my raw, uncut conversation with my client Ari, we dive even deeper into his incredible journey of transformation. From battling uncertain...
Raw & Uncut w/ Ari Herman - Part 1
10 Feb 2025
Contributed by Lukas
In this episode, I sit down with my client Ari, a CFO, father of four, and volunteer firefighter, to discuss his incredible two-year journey inside th...
Why Every Fitness Plan Feels Like It's Working Against You
03 Feb 2025
Contributed by Lukas
If fitness plans actually worked, you’d already be in shape. But here you are, starting over again. Feeling stuck. Thinking maybe you’re the probl...
Raw & Uncut w/ Adam Waters Part 2
29 Jan 2025
Contributed by Lukas
In this second part of my raw and uncut conversation with my client Adam Waters, we’re diving deep into the emotional and practical shifts that led ...
Raw & Uncut w/ Adam Waters Part 1
29 Jan 2025
Contributed by Lukas
Welcome to Fitness by Design! In this special episode, I’m joined by my client Adam, who has been an absolute rockstar on his fitness journey. Over ...
Achieve Lasting Transformation: The Engineered Fitness Blueprint
27 Jan 2025
Contributed by Lukas
In today’s episode, I’m breaking down the Engineered Fitness Blueprint, the proven system designed to help busy professionals lose weight, gain en...
The Truth About Work-Life-Fitness Balance: How to Finally Make It Work
20 Jan 2025
Contributed by Lukas
In this episode, we’re tackling the myth of balance and showing you how to break free from the all-or-nothing cycle that’s been holding you back.D...
Breaking Free from Burnout: Small Steps to Big Wins
13 Jan 2025
Contributed by Lukas
Breaking Free from Burnout: Small Steps to Big WinsDo you feel like you’re running on empty? Do you hit deadlines and manage your family time but le...
Why Most Corporate Men Fail at Fat Loss (And How to Fix It)
06 Jan 2025
Contributed by Lukas
In this inaugural episode of Fitness by Design, Coach Spencer tackles why corporate men struggle with fat loss, despite their best efforts. He breaks ...
Welcome to Fitness By Design
30 Dec 2024
Contributed by Lukas
In this introductory episode of Fitness by Design, host Coach Spencer shares his powerful story of juggling a demanding corporate career in technology...
Episode 9: Exercise Science for Engineers
15 May 2024
Contributed by Lukas
Welcome back to Fitness by Design, where we engineer your fitness through precision and purpose. In this episode, your host, Spencer Gallo, explores t...
Episode 8: Debunking Common Nutrition Myths
08 May 2024
Contributed by Lukas
Welcome back to Fitness by Design, where we engineer your fitness through precision and purpose. In this episode, your host, Spencer Gallo, tackles so...
Episode 7: How to Meal Plan and Prep
24 Apr 2024
Contributed by Lukas
Welcome back to Fitness by Design, where we engineer your fitness through precision and purpose. In this episode, your host, Spencer Gallo, dives into...
Episode 6: Mastering Macronutrients
17 Apr 2024
Contributed by Lukas
Welcome back to Fitness by Design, where we engineer your fitness through precision and purpose. In this episode, your host, Spencer Gallo, takes you ...
Episode 5: Nutrition for Engineers: Designing Your Diet
10 Apr 2024
Contributed by Lukas
Welcome back to Fitness by Design, the podcast where we engineer your fitness through precision and purpose. In this episode, your host, Spencer Gallo...
Episode 4: Engineering Your Environment for Success
03 Apr 2024
Contributed by Lukas
Welcome back to Fitness by Design, the podcast where we engineer your fitness through precision and purpose. In this episode, your host, Spencer Gallo...
Episode 3: The Importance of Mindset in Achieving Fitness Goals
27 Mar 2024
Contributed by Lukas
Welcome back to Fitness by Design, where we engineer your fitness with precision and purpose. In this episode, your host, Spencer Gallo, delves into t...
Episode 2: Goal Setting and Vision Casting for the Year
20 Mar 2024
Contributed by Lukas
Welcome back to Fitness by Design, where precision and purpose drive your fitness journey. In this episode, your host, Spencer Gallo, dives into the p...
Episode 1: Introduction to Fitness By Design
13 Mar 2024
Contributed by Lukas
Welcome to the inaugural episode of Fitness by Design, where we engineer fitness solutions specifically tailored for the engineering community. I'm yo...
Mindset Monday - Fitness & Black Friday Preview
20 Nov 2023
Contributed by Lukas
Spencer talks about the positive impacts of physical activity on mental health, how he’s seen it in his life, and what the research says on it.Don't...
Mindset Monday - ALEC Formula
13 Nov 2023
Contributed by Lukas
Spencer talks about the Movember ALEC formula, and how to have a conversation with the bros in your life.Don't forget to subscribe, rate and review so...
Mindset Monday - Movember Kickoff
06 Nov 2023
Contributed by Lukas
Spencer talks about Movember, Men’s Mental Health and his own journey through mental health battles to who he is today.Don't forget to subscribe, ra...
Episode 8 - Glen Owen Part 3
22 Mar 2023
Contributed by Lukas
Spencer continues his conversation with muscle systems specialist for Strata Internal Performance, and Fitness Pro Mentor, Glen Owen.Spencer talks thr...
Episode 7 - Glen Owen Part 2
15 Mar 2023
Contributed by Lukas
Spencer continues his conversation with muscle systems specialist for Strata Internal Performance, and Fitness Pro Mentor, Glen Owen.Glen talks about ...
Episode 6 - Glen Owen Part 1
08 Mar 2023
Contributed by Lukas
Spencer talks with a muscle systems specialist for Strata Internal Performance in Canada, a Fitness Pro Mentor, a former YouTube star, a killer dog da...
Episode 5 - David Mathas Part 2
15 Feb 2023
Contributed by Lukas
Spencer continues his conversation with former Army Combat Medic Veteran, best selling author, bourbon lover, a member of Team Biolayne, all star dad,...
Episode 4 - David Mathas Part 1
08 Feb 2023
Contributed by Lukas
Spencer talks with a former Army Combat Medic Veteran, best selling author, bourbon lover, a member of Team Biolayne, all star dad, horse owner, and a...
Episode 3 - Dominick Lorusso
01 Feb 2023
Contributed by Lukas
Spencer talks with an amazing father of 2, THAT Dad at Disney, former jersian, and one of my best friends. A self proclaimed Limousine Ridin', Jet Fly...
Episode 2 -Robert McVie
01 Feb 2023
Contributed by Lukas
In this brand new interview, Spencer is joined by online business coach, Robert McVie, to discuss how Robert overcame bankruptcy and mental health con...
Episode 1 - Ricky May
01 Feb 2023
Contributed by Lukas
In this brand new interview, Spencer is joined by Energy Extraordinaire, Ricky May , to discuss balancing how Ricky balances his fitness with being a ...
Episode 0
23 Jan 2023
Contributed by Lukas
Welcome to the Fit Father Podcast. I look forward to being your gracious host on this journey! Don't forget to subscribe, rate and review so we can pu...