A Father’s Fight for Strength, Longevity, and Family with FFP Member, Herman

In this week’s Fit Father Project Podcast, Episode 271, Dr. Anthony Balduzzi sits down with FFP member Herman Ramos. Herman is a 55-year-old father from New Jersey who transformed his health after realizing that staying “active” wasn’t enough anymore. As weight slowly crept up and energy declined, Herman made a commitment to strength, structure, and long-term vitality — not for aesthetics, but for his family and future generations.

Herman shares how simple, repeatable habits like intermittent fasting, two daily “perfect plates,” hydration strategies, and metabolic resistance training helped him lose over 20 pounds, shrink his waistline, and rebuild strength in his 50s. Along the way, he reflects on the emotional weight of watching his parents’ health decline — and how that became fuel to rewrite his own aging story.

This episode goes beyond workouts and nutrition. It’s a conversation about brotherhood, discipline, fatherhood, and why men over 40 don’t need perfection — they need consistency, community, and a purpose bigger than themselves.

Key Takeaways

1. Strength after 50 requires structure, not intensity
2. Weight loss becomes simpler when nutrition is predictable
3. Two “perfect plates” beats calorie obsession
4. Weekly 40-hour fasting as a powerful fat-loss lever
5. Hydration as a craving-control strategy
6. Metabolic resistance training for strength, stamina, and longevity
7. Tracking workouts to see progress you feel but might miss
8. Waist size as a better metric than scale weight
9. Community accountability multiplies results
10. Fathers train not just for themselves, but for family legacy
11. Repurposing weakness into strength (the walker story)
12. Consistency over perfection wins long term

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Take an Adventure with FFP in 2026!

1. Fit Father Sedona Retreat — April 2026. Eight spots left!