Dad Bod Sculptors Podcast

• Ep 15: The Dad Bod Sculptor's Go-To Foods (My Actual Grocery List)

  You don’t need hundreds of recipes—you need a system. In this episode, Dane breaks down his no-BS grocery strategy that keeps his clients shredded, satisfied, and consistent. Dane will walk you through the exact seasonings, sauces, and food choices he uses weekly, why Pink Himalayan salt is your secret weapon (if you’re drinking enough water), and how NU Sauce changed the game for him. He also digs into what doesn’t make the list—think dairy, seed oils, and gluten—and why they’re crushing your results without you even realizing it.Plus, he’ll give you a step-by-step breakdown on how to build your own clean eating system with simple, sustainable foods that taste incredible and deliver real results. What you’ll learn in this episode:Why your seasoning game matters more than you thinkHow to use salt right without getting bloatedDane's go-to sauces that make clean food taste restaurant-levelThe inflammatory foods to ditch ASAP (and what to swap them with)How to simplify your grocery list to save time, energy, and moneyThe truth about consistency vs. perfection This is more than a shopping list—it’s the foundation of a body transformation plan you’ll actually stick to.🎯 Want the full printable grocery list with portion sizes? DM me “Grocery List” on Instagram @dadbod_sculptors and I’ll send it to you. 💪 Stay Connected with Dad Bod Sculptors➤ Follow Dane on Instagram: @dadbod_sculptors➤ Have a question or a win to share? Email us: [email protected] 🎁 Claim your free guide:"7 Simple Steps to Reclaim Your Health and Confidence" 👉 www.dadbodsculptors.com ⭐️ Enjoying the show?Tap “Follow” on Spotify or Apple Podcasts and leave a 5-star review—it helps more dads and men over 35 find us and reclaim their health. 🔥 Official Partners & SponsorsOptimize your health with the exact tools we use in the Dad Bod Sculptors system:Supplements — Get elite formulas I personally use from HD Muscle (Use code: DADBOD)Elev8 Cream of Rice — My go-to for clean, high-performance carbs. Shop Elev8 (Use code: DADBOD)Nu Sauce — Flavor without compromise. Low-calorie, high-impact sauces to stay shredded without boredom. Shop Nu Sauce (Use code: DANE)

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• Ep 14: Stop Eating Like a Teenager (You're Not 22 Anymore)

  Are you still eating like a college kid—and wondering why you feel inflamed, drained, and stuck with stubborn belly fat?In this episode, Dane lays it down: your metabolism, responsibilities, and daily stress have changed. But your eating habits? Probably haven’t. It’s time to stop winging it and start fueling your body like the grown man you are. Dane breaks down:🍕 The “See Food, Eat Food” trap—and how mindless snacking kills your momentum🥱 Why skipping breakfast and grazing on junk tanks your energy and triggers fat gain💡 The 80/20 rule: how to eat strategically, not perfectly🥗 How to build every meal with intention—protein, smart carbs, healthy fats, and real veggies⏱️ How to match your meals to your schedule for better energy, recovery, and results🔥 Dane’s go-to snacks, supplements, and time-saving hacks (even as a busy dad) You’ll walk away with:✅ 3 non-negotiables that change the game✅ 1 simple 20-minute meal prep system✅ Tools to eat with purpose—and finally see results 👊 If you’re done feeling sluggish and stuck, this episode is your wake-up call. 💪 Stay Connected with Dad Bod Sculptors➤ Follow Dane on Instagram: @dadbod_sculptors➤ Have a question or a win to share? Email us: [email protected] 🎁 Claim your free guide:"7 Simple Steps to Reclaim Your Health and Confidence" 👉 www.dadbodsculptors.com ⭐️ Enjoying the show?Tap “Follow” on Spotify or Apple Podcasts and leave a 5-star review—it helps more dads and men over 35 find us and reclaim their health. 🔥 Official Partners & SponsorsOptimize your health with the exact tools we use in the Dad Bod Sculptors system:Supplements — Get elite formulas I personally use from HD Muscle (Use code: DADBOD)Elev8 Cream of Rice — My go-to for clean, high-performance carbs. Shop Elev8 (Use code: DADBOD)Nu Sauce — Flavor without compromise. Low-calorie, high-impact sauces to stay shredded without boredom. Shop Nu Sauce (Use code: DANE)

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• Ep 13: The Man You Used to Be Isn’t Gone—He’s Just Buried

  In this raw, unfiltered solo episode, Dane Palarino steps away from the macros, motivation, and muscle talk to speak directly to you—the high-achieving man who’s quietly losing himself. You’ve built the business, you’ve got the house, the family, the life on paper… but when the door closes and you’re alone with the mirror, something’s off. You don’t recognize the man staring back at you anymore. You’re not just afraid of the belly—you’re afraid of what it symbolizes. Dane takes you deep into his own story: the silent suffering, the invisible weight of regret, the moment he told his wife, “I’m not happy.” This is the episode where real change begins—not with a 30-day challenge or a shiny new plan—but with truth, ownership, and a blueprint built for the man who’s always led… just never himself. What You’ll Hear:Why discipline is sexy—and how it rebuilds trust with your wife and yourselfThe hidden cost of waiting for permission to changeHow to audit the lies you’ve been calling “reasons”A wake-up call that’s both personal and universal: your kids are watchingThe two types of suffering—and the one that leads to freedom Action Step:Write down the 3 most common excuses you use for not changing. Then ask yourself: Are these real barriers… or just fear in disguise? 💪 Stay Connected with Dad Bod Sculptors➤ Follow Dane on Instagram: @dadbod_sculptors➤ Have a question or a win to share? Email us: [email protected] 🎁 Claim your free guide:"7 Simple Steps to Reclaim Your Health and Confidence" 👉 www.dadbodsculptors.com ⭐️ Enjoying the show?Tap “Follow” on Spotify or Apple Podcasts and leave a 5-star review—it helps more dads and men over 35 find us and reclaim their health. 🔥 Official Partners & SponsorsOptimize your health with the exact tools we use in the Dad Bod Sculptors system:Supplements — Get elite formulas I personally use from HD Muscle (Use code: DADBOD)Elev8 Cream of Rice — My go-to for clean, high-performance carbs. Shop Elev8 (Use code: DADBOD)Nu Sauce — Flavor without compromise. Low-calorie, high-impact sauces to stay shredded without boredom. Shop Nu Sauce (Use code: DANE)

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• Ep 12: Tuesday Tip — Stop Training for the Pump If You Want to Grow

  The pump feels good, but it won’t grow your muscles after 35. In today’s Tuesday Tip, Dane breaks down why chasing the pump is wasting your time in the gym—and what to do instead. Learn the three pillars that actually lead to muscle growth: progressive overload, tempo and tension, and consistent lifts you can track and improve.  If you’re training hard but not seeing results, this is your wake-up call. It’s time to stop lifting for the burn and start lifting with purpose. What You’ll Learn in This Episode:🔥 Why chasing the pump won’t build real muscle after 35💪 The 3 training truths for muscle growth that lasts🧠 How to train smart, not just hard📈 A simple challenge to implement today for better results📓 The importance of tracking weight, reps, and using back-off sets 3 Muscle-Building Truths from Dane:Progressive Overload with Perfect Form – Muscle grows when you increase resistance with control. Don’t just add weight—own your reps, especially the eccentric (lowering) phase.Tempo and Tension Beat Momentum – Slow down your reps. Two to three seconds on the way down, pause at the stretch, and explode with intent.Stick to Movements You Can Progress – Quit switching programs every two weeks. Core lifts like presses, rows, squats, and RDLs should be staples for long-term growth.  Real results after 35 come from smart, intentional training—not chasing novelty or the next pump. Master the basics. Track your lifts. Build consistency. And if you want a full training plan built around this method, hit Dane up. 📲 DM “full body podcast” to @dadbod_sculptors on Instagram to get Dane’s full-body 5-day split for free.💻 Ready for real transformation? Book a strategy call at dabodsculptors.com Let’s go—burn the excuses, build the man, and be the standard. 💪 Stay Connected with Dad Bod Sculptors➤ Follow Dane on Instagram: @dadbod_sculptors➤ Have a question or a win to share? Email us: [email protected] 🎁 Claim your free guide:"7 Simple Steps to Reclaim Your Health and Confidence" 👉 www.dadbodsculptors.com ⭐️ Enjoying the show?Tap “Follow” on Spotify or Apple Podcasts and leave a 5-star review—it helps more dads and men over 35 find us and reclaim their health. 🔥 Official Partners & SponsorsOptimize your health with the exact tools we use in the Dad Bod Sculptors system:Supplements — Get elite formulas I personally use from HD Muscle (Use code: DADBOD)Elev8 Cream of Rice — My go-to for clean, high-performance carbs. Shop Elev8 (Use code: DADBOD)Nu Sauce — Flavor without compromise. Low-calorie, high-impact sauces to stay shredded without boredom. Shop Nu Sauce (Use code: DANE)

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• Ep 11: Why Motivation Dies and Momentum Wins

  “Momentum makes motivation show up—not the other way around.”In this powerful solo episode, Dane breaks down the real reason you’re stuck—and it’s not because you’re “not motivated enough.” Coming off the first-ever Dad Bod Sculptors Mastermind Weekend, where 10 guys collectively lost over 500 pounds, Dane realized a common thread: none of these men relied on motivation. They relied on something far more powerful—momentum. If you’ve been telling yourself you just need to “get motivated,” this episode is your wake-up call. 💥 What You’ll Learn:• Why motivation always disappears when life gets hard• How momentum—built on boring, repeatable actions—is your true superpower• Why building structure beats relying on hype• How to create a 3-day momentum challenge starting tonight• Dane’s personal system that helped him go from burnout to badass dad• What it really means to lead yourself (and your family) from the front 🔥 Your 3-Step Momentum Challenge:1. Win the Morning – Choose one non-negotiable to dominate (early bedtime, morning walk, meal prep, reading, etc.)2. Crush 3 Straight Days – Zero compromises. Build the streak.3. Track Your Stack – Use a habit tracker or Notes app to log your wins and rebuild trust in yourself. If you’re done waiting to feel “ready,” this episode is your green light to start. Momentum is built through action—not emotion. Visit DadBodSculptors.com to:• Download the free blueprint• See real client results• Book a free clarity call with Dane  💪 Stay Connected with Dad Bod Sculptors➤ Follow Dane on Instagram: @dadbod_sculptors➤ Have a question or a win to share? Email us: [email protected] 🎁 Claim your free guide:"7 Simple Steps to Reclaim Your Health and Confidence" 👉 www.dadbodsculptors.com ⭐️ Enjoying the show?Tap “Follow” on Spotify or Apple Podcasts and leave a 5-star review—it helps more dads and men over 35 find us and reclaim their health. 🔥 Official Partners & SponsorsOptimize your health with the exact tools we use in the Dad Bod Sculptors system:Supplements — Get elite formulas I personally use from HD Muscle (Use code: DADBOD)Elev8 Cream of Rice — My go-to for clean, high-performance carbs. Shop Elev8 (Use code: DADBOD)Nu Sauce — Flavor without compromise. Low-calorie, high-impact sauces to stay shredded without boredom. Shop Nu Sauce (Use code: DANE)

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