The Dad Bod Hype is a Lie

Media outlets want you to believe a beer gut is a badge of honor. It isn't. Fitness is a survival requirement and the world needs you to stay in the fight

By Your Bro · Sun Jun 19 2022 · Self Improvement

The media is currently running a PR campaign for the soft, the pudgy, and the sedentary. They want you comfortable with the idea of being a Pillsbury Dough Boy because a man who is physically stagnant is a man who is easier to manage.

The Myth of the Happy Pudgy Man

These days, there is a lot of hype around pudgy, unhealthy men’s bodies. The media is doing it to promote a more ”inclusive” world, where the bar is set extremely low, and everyone gets a trophy. I ask that you don’t believe the ”dad bod” hype like these headlines: "This summer Dad bods are still trendy," "Dad bods are the new six pack," "60% of women are attracted to dad bods," or "Men with dad bods have happier marriages."

This is nonsense. If you want to give yourself an opportunity to live a high quality, long life, your health should be your number one priority. Without your health, you have nothing. It’s impossible to earn maximum income and physically care for your family if you are unhealthy, ill, incapacitated or dead. I’ve seen guys in their late thirties act like they’ve hit the finish line just because they have a mortgage and a lawnmower. They start dressing in tent-sized polo shirts to hide a gut that is actively killing their testosterone. I touched on this when discussing why your appearance matters in all life situations. Life isn't over at forty, but your body will act like it is if you stop giving it a reason to stay strong.

The Cold Math of Heart Disease

Heart disease is the number one killer of men, followed by cancer. The odds of these occurring in your body increase dramatically if you’re overweight. According to CDC reports, a significant percentage of men over age 20 are obese, which leads to hypertension and increased risk of stroke. Having a dad bod indicates you are overweight. It isn't a personality trait. It is a biological liability.

Your body is a machine designed for motion. When it sits in an office chair for nine hours and then moves to a recliner for four more, the grease turns to sludge. Your metabolism slows, your joints stiffen, and your "manly functions" start to flicker like a dying lightbulb. Research from the NIH suggests that carrying excess belly fat—specifically visceral fat—is directly linked to lower testosterone levels and higher systemic inflammation. Instead of accepting obesity, illness, and poor quality of life, choose to be the healthiest version of yourself. If not for yourself, do it for your loved ones. They need you around for a long time.

The Trap of Inclusivity

The world wants you to believe that "average" is the goal. But average in 2024 means being on three different medications by age 50 and getting winded climbing a flight of stairs. If you’ve got a Dad Bod and deep down you really aren’t happy about it, stop staring at your screen and tune out the brainwashing. The world needs strong men, not men who have surrendered to the couch.

I remember a buddy of mine, Dave. He was the classic dad bod poster boy. He’d joke about his "keg" instead of a six-pack at every BBQ. Then his kid started playing soccer and asked Dave to run drills with him. Dave didn't last five minutes before he had to sit down, wheezing, while the other dads watched. That was the day the "inclusive" hype died for him. He realized that being a soft man made him a useless father in the arena. He had to decide to become the leader he was created to be by actually having the stamina to lead.

Monitoring the Input

There are five core ways you can kick that Dad Bod to the curb. First, monitor your caloric intake. Apps like MyFitnessPal make this easy. Studies have shown most people underestimate the amount of calories they consume daily. Basically, people are overeating and don’t realize it. This lowers your energy levels and ruins your drive. You cannot out-train a diet consisting of processed garbage and IPA beers.

Check your weight and body fat percentage often, and record it. Any digital scale will do this for you. The number on the scale will be truthful, and it will keep you honest. Tracking your progress can be very motivational and fulfilling. Plus, it will help you avoid falling back into the Dad Bod category. If the number goes up three weeks in a row, you aren't "bulking." You're just getting lazy.

Motion and Metabolism

Exercise regularly and stay in motion. We live very sedentary lifestyles, and with the human body designed for motion, this does not bode well for our joints and metabolism. If you are struggling with your mental state, use exercise to battle depression. The endorphin rush isn't just a myth; it's a chemical necessity for a clear head. Regular exercise burns excess calories and prevents your body from packing on the pounds.

Don’t eat dinner later than seven, and throw in an intermittent fast every once in a while. Metabolism slows down throughout the day for most people, meaning eating heavy later at night leaves more calories unburnt. Try eating lighter at night, and give fasting a chance—as long as your doctor approves it. The benefits include heart health, memory boost, obesity prevention, and tissue health. It also builds discipline. Telling yourself "no" to a midnight snack is a small victory that builds the muscle of self-control.

Professional Maintenance

Schedule regular checkups with your doctor, and consult a nutritionist to understand your ideal diet. Everyone’s body digests various foods with different levels of ease or difficulty. Cutting white bread may work for your buddy, but not for you. Your metabolic panel will show you what factors you need to control in order to keep that Dad Bod off.

A man who ignores his "check engine" light is an idiot. You wouldn't let your truck go 20,000 miles without an oil change, but you'll go five years without bloodwork while your cholesterol climbs. Get the data. Then use it. Having a beer gut is not good for you, regardless of which mainstream media company is pushing that idea.

The world doesn't need more men who are comfortable with being soft. It needs men who are capable, durable, and present. Don't let a clever marketing slogan rob you of your health and the respect of the people who depend on you.

—Your Bro