Shred The Dad Bod Alliance

05/25/2026

Absolutely!

Rating protein sources by bang for your buck. Not just cost per gram. It’s cost per gram of bioavailable protein plus the nutrient density of it.

Sardines: A can runs $1-2 and has complete protein plus omega-3s, calcium from the bones, CoQ10, vitamin D, and B12. No mercury concern. Dollar for dollar is the best. But kinda nasty lol.

Eggs: A dozen is still reasonable. Like a multivitamin with protein, choline, lutein, and fat-soluble vitamins in the yolk.

Canned Tuna: About two dollars for 40g of protein. Falls behind sardines on nutrient density and mercury is a factor if you’re eating it daily.

Chicken Thighs: Great, cheap source. Fat profile isn’t always the best but considering cost it’s great.

Cottage cheese: Still under five bucks for 60g of slow-digesting casein. Leucine content still high so very good for protein synthesis. Especially at night.

Ground Beef: Nutrient density is elite but can get pricy. Had this been a couple years ago, this would be a 15 out of 10!

Pork: Has more protein per dollar than ground beef right now. Highest thiamine of any common meat. But it is not always ethically raised and hard to find good quality.

Wild salmon at 6. Best omega-3 profile on the list but $12-20/lb. Just not worth the squeeze.

Clean deli meat: amazing stuff, but pricey. Applegate runs $6-7 for 7oz. No junk ingredients but 15 cents per gram of protein.

05/22/2026

New term - "Nutriterian" diet from Dr. Fuhrman's "Eat For Life" book.

05/22/2026

Halfway through "Eat for Life" by Dr. Fuhrman, I'm inquired to step my game up and force myself to eat more nutrient dense foods. Not many kids like veggies but an insane amount of adults never get better in adulthood either. Scary!

05/21/2026

Don't skip your veggies, gents! Easy, fast recipe to help you stay on point.

05/19/2026

Give yourself an excuse why to DO it, not why NOT TO do it 💪

04/09/2026

A little late on my monthly check in but here it is! Absolutely CRUSHED it! 💪💪💪 4.4% body fat drop in just 5 weeks. Not only did I drop 9.3 lbs of pure fat, but I also GAINED almost 4 lbs of muscle at the same time... AT AGE 47! And that's with me executing at only 7/10. I wasn't as disciplined as I wanted during the month. If you want to know how I did it, comment "War room" and I'll send you a simple doc that tells you how you can do it too. Or better yet, come join my Skool community by clicking the link in bio and you'll get more than just a PDF, you'll get a brotherhood of dads who share wins, encourage each other, hold each other accountable, and free coaching from me ($2,500 value) for the next 4 people

04/09/2026

I'm convinced that this one thing alone will be responsible for at least 1% body fat loss per month if you do it for even 3 days a week, 30 minutes a day walking at 105-110 steps a minute. For most people, the biggest struggle is to NOT spike your blood sugar and insulin after a meal, and this is THE best way to prevent that from happening. Do it within 15 minutes of your last meal and you'll see a massive difference in energy, mood and satiety. This is a huge reason how I was able to lose almost 10 lbs of pure fat AND gain 4 lbs of muscle in the same month!

04/08/2026

Keep em coming, Mr. DeLauer!!

This’ll help you on your next grocery run (after you take out a second mortgage to pay for groceries).

Toasted sesame oil keeps most of its antioxidants because the seeds are toasted before pressing. Regular sesame oil gets refined and loses a lot of those benefits.

Avocado is a 10 because the fat is mostly oleic acid. Same stuff that makes olive oil so good. Plus you get potassium and fiber with it so the whole package is working together.

Almonds arent bad. But macadamia nuts have the highest monounsaturated fat content of any nut and almost no omega 6. Almonds have way more omega 6 relative to omega 3 so if youre already eating a standard diet you dont need more of that ratio going the wrong direction. Both are calorie bombs though so be aware of that.

Aged cheese gets the bump over conventional because fermentation breaks down casein and produces vitamin K2. Conventional cheese is mostly just processed milk fat without those benefits.

Peanut butter is lower a lot of people think. High omega 6 and a lot of brands sneak in hydrogenated oils. Even the natural stuff has a fatty acid profile that doesnt do you any favors.

Margarine is a zero. Always has been always will be.

03/30/2026

Today is a GREAT day!! Smashed through my goals for the month. Lost now fat than I planned to and gained more muscle💪💪

Reel coming shortly

03/29/2026

Aaaand we're off to the races! Start of spring season for my soccer league trying to keep up with 20-some and 30-some year olds. How has your Sunday been? Next stop, a short list session, then nice dinner with my son watching UConn take care of Duke, then I'll go do our Sunday soccer coaching session.