If you’re a dad who feels tired all the time, this episode is for you—and no, it’s probably not your age.

1st Phorm Creatine: https://1stphorm.com/products/micronized-creatine-monohydrate/?a_aid=benbarkerfitness

In this episode of the Fit Fathers Fellowship Podcast, Ben Barker breaks down the real reason most dads struggle with low energy. Spoiler alert: it’s not being over 30 or 40. Most dads don’t have an energy problem—they have a discipline problem.

Ben shares a real moment from his own life when training didn’t magically give him energy, and how the discipline built in the gym carried over into fatherhood, marriage, and leadership at home. This episode dives into practical, no-BS fixes for dad fatigue, including hydration, proper fueling, calorie quality, alcohol consumption, sunlight, sleep, and building a training schedule that actually fits real dad life.

You’ll also hear why energy follows discipline—not motivation, and how showing up for your kids matters more than waiting to “feel like it.”

If you’re serious about being a stronger, more present father—physically, mentally, and spiritually—this episode will challenge you and give you clear action steps you can implement immediately.

Topics covered:

• Why low energy isn’t caused by age

• Discipline vs. motivation for dads

• Hydration and fueling for energy

• Why under-eating kills dad energy

• Alcohol, sleep, and recovery

• Morning sunlight and circadian rhythm

• Realistic training schedules for busy fathers

• Leading your family even when you’re tired

Strong dads create strong families. Let’s lead from the front.

Motivation won’t change your life in 2026 — daily non-negotiables will.

👉 Resources mentioned in this episode:

Max Results, Minimum Days — a 3-day-per-week full-body workout program built for busy dads: https://marketplace.trainheroic.com/workout-plan/team/maximum-results-minimum-days-3d-wk?attrib=594244-ig

Free 30-day access to the 1st Phorm app for tracking workouts, nutrition, and habits: https://1stphorm.app/benbarkerfitness

In this first episode of the newly rebranded Fit Fathers Fellowship Podcast, I break down why busy dads don’t fail because of laziness or lack of desire — they fail because they try to do too much without a plan.

If you’re a dad who wants to:

• Get fit without living in the gym

• Stay consistent with workouts, faith, and family

• Build discipline that lasts longer than motivation

• Lead by example for your kids

…this episode is for you.

I share 5 simple, actionable principles to help you create daily non-negotiables you can execute even on your busiest days — covering fitness, faith, nutrition, and habits. You’ll learn how to simplify your plan, attach habits to real-life triggers, track what matters, and stop waiting for the “perfect” plan before taking action.

• Why motivation is unreliable for dads

• How to set 3–5 daily non-negotiables that actually stick

• How to structure workouts around a busy schedule

• Simple fitness, faith, and nutrition habits you can’t talk yourself out of

• Why speed beats perfection every time

Ben also introduces the mission behind Fit Fathers Fellowship — helping dads move with speed, take action, and keep the promises they make to themselves.

If you’re tired of starting over every Monday and ready to build real momentum, press play — then pause the episode and take action today.

Set the standard. Stay strong. Lead your family well.

In this episode, you’ll learn:

Want max results without living in the gym?
👉 Join my new 3-day/week full-body workout program, Max Results, Minimum Days—built specifically for busy dads who still want strength, muscle, and athleticism:

https://marketplace.trainheroic.com/workout-plan/team/maximum-results-minimum-days-3d-wk?attrib=594244-ig
👉 Fuel your training with 1st Phorm Creatine Monohydrate (I recommend bumping to 10g/day for strength, recovery, and brain health): https://1stphorm.com/products/micronized-creatine-monohydrate/?a_aid=benbarkerfitness

The new year is here—and most men fall behind before it even starts because they’re waiting for the “perfect” day to begin.

In this episode of the Ben Barker Fitness Podcast (possibly soon rebranding to Fit Fathers Fellowship), Ben lays out a simple, no-fluff blueprint for dads who want to lead their families well—physically, mentally, and spiritually.

You’ll learn:

• Why every dad needs ONE clear fitness challenge (not 10 goals you’ll quit)

• How systems and structure beat motivation every time

• Why 3-day/week full-body workouts are the most effective approach for busy fathers

• The only supplements that actually matter (whey, creatine, multivitamin)

• Why upping creatine to 10g/day can improve strength, recovery, and brain health

• How to build real accountability through brotherhood and community

• Why spiritual fitness matters just as much as physical fitness

• How to add weekly sprints for conditioning—even during winter

This episode is about more than a new year.
It’s about becoming a better, stronger, more disciplined father—the kind your kids can look up to.

Your kids don’t need a shredded dad.
They need a dad who finishes what he starts.

📩 DM me on Instagram or comment on the podcast with your plan for the year.
👊 Share this episode with another dad who needs encouragement and structure.

Let’s build strong fathers—and stronger families.