{"podcast":{"title":"Fit Father Project Podcast","slug":"fit-father-project-podcast-3739852","podcast_index_feed_id":3739852,"rss_url":"https://feeds.captivate.fm/the-fit-father-project/","website_url":"https://www.fitfatherproject.com/","image_url":"https://artwork.captivate.fm/7ee074c0-a9f9-44e6-9446-811ad3b17f3c/52KMBxxYdG5nM5JTHMSDy7ly.jpg","author":"Fit Father Project","episode_count":200,"summary":"If you’re a busy guy in your 40’s, 50’s and 60’s, chances are you have heard that you can no longer reap the benefits of the days of your youth. Society has told you that it’s not possible for you to stay lean, stay fit, and have the exuberance and energy you once felt and had as a young man. These constant messages are telling us that it's ok to not be our best selves. We don’t have to try or stay hungry as we once did when we were young. We no longer have anything to prove to ourselves. These messages are also contributing to a larger problem we are not addressing. Obesity. In the U.S., today, nearly 50% of all men over 40 are obesity. Being overweight and out of shape is the number one contributor to early death. And today more men are passing away at younger ages than ever before. Cancer diagnoses in men are escalating. Men are being put on prescription meds for blood pressure, high cholesterol, and heart disease at younger ages. And more families are losing fathers and husbands by the day. Obesity is the enemy, the one that sits on the top of the hill peering down at us from afar. We have allowed for far too long to let ourselves lose. To take the hill is no easy task. There…","last_synced_at":"2026-09-11T00:20:57.149366+00:00","page_url":"https://stenobird.com/podcast/fit-father-project-podcast-3739852"},"episode":{"title":"Sleep Like You Mean It: The Nighttime Routine That Changes Everything with Dr. Anthony Balduzzi","slug":"sleep-like-you-mean-it-the-nighttime-routine-that-changes-everything-with-dr-anthony-balduzzi","published_at":"2026-02-16T15:15:00+00:00","page_url":"https://stenobird.com/podcast/fit-father-project-podcast-3739852/sleep-like-you-mean-it-the-nighttime-routine-that-changes-everything-with-dr-anthony-balduzzi","show_page_url":"https://stenobird.com/podcast/fit-father-project-podcast-3739852","url":"https://www.fitfatherproject.com/evening-routine-better-sleep-dr-anthony-ep-277","audio_url":"https://episodes.captivate.fm/episode/59b64704-0629-427e-b818-72c26a5aa10f.mp3","summary":"In Episode 277 of the Fit Father Project Podcast, Dr. Anthony Balduzzi breaks down why your best mornings are built the night before. If you are eating clean and working out but still waking up tired, sleep is often the missing piece that makes everything else harder. You will learn a simple framework where every evening routine has three jobs: set the clock, lower arousal, and protect the sleep cave. Dr. A explains how light, meal timing, and screen habits affect melatonin and deep sleep. He also shares practical tools like a wind-down rule, hot shower timing, breathing to calm the nervous system, and bedroom tweaks that create deeper, more restorative sleep. Finally, you will hear Dr. A’s favorite “do one upgrade for 7 nights” challenge and a few supplement options to consider after the basics are in place. Next week, he continues the series with travel strategies so you can stay consistent even when your routine gets disrupted. In this episode, you’ll learn the 3 jobs of an evening routine: The 3 Jobs of an Evening Routine Set the Clock (light + meal timing + consistent cues) Lower Arousal (mind and nervous system downshift) Protect Your Sleep Cave (cool, dark, quiet, positioning) Coming up: How to stay consistent with nutrition, workouts, hydration, and sleep while traveling. Missed Morning Routines? Last week Dr. Anthony's podcast was on setting good morning routines. Head here to listen and get your mornings started with a positive bang! Rate & Review: If this episode helped you, leave a 5-star rating and a quick review. It helps more dads find the show. Join the Fit Father Community: Want accountability and support? Join us inside the Fit Father community and share your “7-night upgrade” results. If you’re ready to stop doing this alone, we’d love to have yo…","meta_description":"In Episode 277 of the Fit Father Project Podcast, Dr. Anthony Balduzzi breaks down why your best mornings are built the night before. If you are eating cl…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2410,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/fit-father-project-podcast-3739852/episodes/sleep-like-you-mean-it-the-nighttime-routine-that-changes-everything-with-dr-anthony-balduzzi/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/fit-father-project-podcast-3739852/sleep-like-you-mean-it-the-nighttime-routine-that-changes-everything-with-dr-anthony-balduzzi.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}