There’s something empowering about deciding it’s time to change—and then actually doing it.
Over the last year, my health journey has been anything but simple. I’ve shared bits and pieces over on Instagram—progress pictures, workouts, Q&As about tirzepatide—but I wanted to bring it all together here. Because maybe you’re in the same boat I was: tired, unsure where to start, but determined to feel better in your own body.
Let me walk you through where I started, what I did, and where I’m headed—because trust me, if I can do it, so can you.
Starting with the Scale — and a Shift in Mindset
I started this journey weighing more than I ever had. I had four kids to chase, a business to run, and the general chaos of life—but I wasn’t prioritizing me. Then one day I looked at a photo and thought, “That’s it. Time to change.”
Not just for looks, but for energy, mental clarity, and showing up better for my family.
Through clean eating, increased movement, and eventually working with a medical provider, I started seeing changes. Within a few months, I was down 51 pounds—and feeling stronger than ever.
What is Tirzepatide and Why Did I Try It?
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Let’s talk about tirzepatide (yep, the hot topic). I was nervous to post about it, but let’s be real—this medication has made a huge difference. It helps manage appetite and digestion, which meant I wasn’t constantly battling cravings while trying to build new habits.
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I still did the work—meal prep, strength training, regular movement—but this gave me a head start. I’ve received so many DMs asking how I got started. My advice? Talk to your doctor. Make sure it fits your goals. And don’t expect it to do everything for you.
Lifting Weights Changed Everything
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Once the scale started dropping, I turned my focus to weight lifting. Why? Because I didn’t want to just be skinnier—I wanted to be stronger. More mobile. More resilient. And let’s be honest, being a 43-year-old dad with visible muscle tone? Feels pretty good.
Weight lifting gave me:
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Better posture and fewer aches
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More energy (especially for playing with the kids)
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A daily habit that keeps my mind clear
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And no, I’m not trying to be a bodybuilder. Just a healthy, capable, Modern Dad with the strength to match his hustle.
It’s Not Just a Phase
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I’m not “on a diet.” I’m not “doing a program.” This is now my life. I still have days where I mess up, skip a workout, or eat more than I planned. But I don’t spiral. I restart.
Some things that help:
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Meal prep (especially protein-focused meals and snacks)
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Tracking workouts and lifting progress
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Staying consistent with supplements and hydration
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Community support—like YOU. Your messages mean the world.
You Can Do It, Too
Whether you’re 25 or 45, a dad or not, tired or already fired up—I want you to know: you can start today. Start small. Go for a walk. Add a vegetable to your plate. Say no to the late-night snack. Sign up for a gym. Or talk to your doctor about solutions like tirzepatide. Let’s say you decide to do the shot here, first, you get a free consultation, but use code MODERNDAD and you will really save.
I’m not at the finish line, because health doesn’t have one. But I’m in the race now, every day—and I’ve never felt better.
Free Health Trackers + High-Protein Grocery List!
Whether you’re just starting your health journey or you’ve been lifting, meal prepping, or using tirzepatide for a while—staying consistent is everything. That’s why I’ve created two printable health trackers and a macro-based grocery list to help you stay focused and fueled.
✅ My Health Tracker — log your meals, workouts, and daily goals
✅ Macro Tracker — easily track protein, carbs, fats, and calories
✅ High-Protein Grocery List — with macros listed per item!
📥 Download the Health Tracker
📥 Download the Macro Tracker
📥 Download the High-Protein Grocery List
These printables are perfect to hang on your fridge, keep in your gym bag, or upload into your digital planner. Print once, use daily. Let’s crush some goals together!
Want to Follow Along?
Check out my health updates, gym routines, and more over on Instagram @the_modern_dad, and feel free to message me if you’re on this path too.
Let’s keep showing up for ourselves, our families, and our future.
