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The Truth About the Dad Bod Over 40: Why Getting Soft Isn’t Normal — It’s a Choice

  • Writer: Mark Offerdahl
    Mark Offerdahl
  • Jun 6
  • 2 min read

🧱 Why the “Dad Bod Over 40” Isn’t Inevitable

If you’re struggling with the dad bod over 40, it’s not aging — it’s a series of fixable choices. If you’re over 40 and think the dad bod is just “part of getting older,” I’ve got news for you — that’s a lie. Weakness, belly fat, joint pain, brain fog, and zero energy…These things aren’t aging.They’re a consequence of low standards, fake food, and a life lived indoors.

👊 The Truth About “Dad Bod”

Somewhere along the way, modern culture decided to turn physical decline into a punchline.

The dad bod got normalised. It became “relatable,” even celebrated. Now men are applauded for being tired, soft, and out of shape — as if that somehow proves they’re committed fathers.

Let me be clear:

Being a present dad doesn’t require you to sacrifice your strength. It demands it.Your kids don’t need a dad who’s “relatable.”They need a dad who’s reliable.Capable. Confident. Leading from the front.

💀 Why Most Men Over 40 Are Breaking Down

  • You sit too much and move too little

  • You eat processed food and call it fuel

  • You spend more time under LED lights than under the actual sun

  • You drink three coffees before noon, but haven’t touched water all day

  • You “unwind” with alcohol and doom-scrolling

  • You sleep like shit, skip the gym, and call it aging

That’s not aging. That’s lifestyle collapse.

🛠 The Real Fix? It’s Not Complicated.

In the 90-Day Reset, I rebuild men from the ground up — using the same foundational principles I use in my own life.

It’s not about hacks. It’s about honour.


Here’s what works:

✅ Stoic Discipline — Do what needs to be done, whether you feel like it or not

✅ Heavy Lifting — 3–4 sessions/week of honest effort

✅ Sunlight Every Day — Natural testosterone, mood, sleep cycle

✅ Mobility & Injury-Proofing — Move well, move often, and fix pain at the root

✅ Sleep Like a Warrior — Pitch black room, cold air, 8 hours minimum

✅ Strong Tribe — Good men. Good values. No excuses.

✅ Carnivore Simplicity — Red meat, salt, water. No tracking. No crashing.

✅ Clean Water — Not energy drinks. Not beer. Just water.


🧠 Want Mental Clarity? Start With Your Body.

Your brain doesn’t work when your gut’s inflamed. Your confidence won’t come back if your testosterone is tanked. Your energy isn’t broken — it’s just trapped under 20 pounds of dysfunction.

The good news?

You can fix this.


⚔️ Reject the Lie. Reclaim the Edge.

You weren’t born to be soft. You were built to be strong, stable, and dangerous — in the best possible way.


The “dad bod” isn’t your destiny. It’s just a decision you’ve made one too many times.

It’s time to make a different one.


🔥 Start the Reset

Want to reclaim your strength, discipline, and leadership in 90 days or less?

Grab my free 30-day guide —or DM me “RESET” on Instagram or LinkedIn, and I’ll show you exactly how I coach men like you to become weapons again.




 
 
 

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