RIP Dadbod: Bury It Before It Buries You

The Hard Truth About Your Body

Look at the image above. It presents two choices:

You bury your Dadbod and take control of your health this year.
Or your Dadbod buries you.

Most men don’t realize it, but they’re losing the battle against their own bodies. Society has normalized being overweight. Phrases like "dadbod" trick men into thinking it’s okay to be fat and weak. It isn’t.

Being overweight isn’t just about appearance—it’s actively shortening your life. Excess fat leads to metabolic dysfunction, weakens your body, and increases your risk of heart disease, diabetes, and early death. The harsh truth? You either take control of your body composition, or it will take control of you.

The problem is, most men focus on the wrong things. They rely on BMI, an outdated metric that tells you nothing about your muscle-to-fat ratio. They chase quick fixes—fad diets, miracle supplements, and drugs like Ozempic—without realizing that shortcuts don’t work. Losing weight at the expense of muscle and bone health (that’s the dirty secret behind Ozempic) is a disaster, and the "solutions" most people turn to only make things worse.

This isn’t about weight loss. It’s about torching fat, maintaining muscle, and over time, building it. Because muscle is longevity currency. The stronger and leaner you are, the harder you are to kill.

In this newsletter, you’ll learn why body fat is the real enemy, how to measure what matters, and how to get results. No fluff. No excuses. Just the truth—and what you need to do about it.

Why Being Overweight or Obese is Killing You

Carrying excess body fat isn’t just about aesthetics—it’s actively destroying your health. Obesity is the leading driver of metabolic disease, a condition where your body can no longer efficiently regulate blood sugar, inflammation, and hormones. When this system breaks down, it sets off a chain reaction leading to:

• Heart disease – Your arteries get clogged, blood pressure spikes, and your heart has to work harder just to keep you alive.

• Type 2 diabetes – Insulin resistance skyrockets, leaving you trapped in a cycle of blood sugar crashes, fatigue, and fat storage.

• Cancer – Obesity fuels chronic inflammation, which plays a major role in tumor growth.

• Neurodegenerative diseases – High body fat, especially visceral fat, has been linked to an increased risk of Alzheimer’s and cognitive decline.

Dr. Casey Means, author of Good Energy, makes it clear: Metabolic dysfunction is the root cause of most modern diseases. Instead of treating symptoms with prescriptions, we should be addressing the real issue—body composition.

Here’s the hard truth: fat is not just “extra weight.” It’s an active endocrine organ that disrupts your body’s chemistry. It releases inflammatory compounds, wrecks hormone balance, and accelerates aging.

You’re either reversing metabolic disease, or you’re feeding it. And most men are feeding it—one beer, one processed meal, one bad habit at a time. What you eat and drink in private, you wear in public.

If you want to live longer, feel stronger, and avoid the chronic disease spiral, you must lower body fat, maintain muscle, and improve metabolic health. There is no shortcut—only the right path.

BMI is a Worthless Metric: Measure Body Fat % Instead

Most doctors still rely on Body Mass Index (BMI) to assess health. The problem? BMI is useless for individuals. It was designed as a population-level tool, not a measurement of personal body composition. It doesn’t differentiate between fat and muscle, which means:

• A lean, muscular man could be classified as overweight or obese simply because muscle weighs more than fat.

• A skinny-fat man with low muscle and high body fat could fall into the "normal" range despite being metabolically unhealthy.

What actually matters is Body Fat Percentage (BF%), the true indicator of metabolic health. BF% measures how much of your body weight comes from fat versus lean mass (muscle, bone, and water).

Here’s why it’s critical:

• High body fat = Increased disease risk – Excess fat raises your risk of metabolic dysfunction, heart disease, and inflammation.

• Higher muscle mass = Increased longevity – More muscle improves insulin sensitivity, protects against injury, and keeps you functional as you age.

• Tracking BF% shows real progress – Losing weight means nothing if it’s coming from muscle instead of fat.

At Argent Alpha, we use the InBody scan to track body composition. Unlike BMI, InBody scans give a full breakdown of muscle, fat, and visceral fat, allowing men to make real progress. Go here to find an InBody location near you. Many health clubs, gyms and spas offer InBody scans and the prices vary from free to $30 per scan.

If you’re still using BMI to gauge health, you’re measuring the wrong thing. What gets measured gets managed—so start tracking what actually matters.

The Formula: Torch Fat, Maintain & Build Muscle

Most men think weight loss is the goal. It’s not. Fat loss is. The difference? Losing weight doesn’t mean you’re getting healthier. If you’re shedding muscle along with fat, you’re getting weaker—and weaker men die sooner.

The goal is clear:

• Torch fat – Drop excess body fat, especially visceral fat.

• Maintain muscle – Prevent muscle loss while cutting fat.

• Build muscle over time – Add lean mass once you’ve lost fat to increase strength, function, and longevity.

At Argent Alpha, a core part of our approach is to design standards in five areas of life and track our results . We call these standards the Alpha 5:

1. Mindset – If you accept decline, you’ve already lost. Men over 50 are told they should slow down, get comfortable, and “embrace aging.” Reject that.

2. Sleep – If you’re not sleeping 7-9 hours, your hormones are wrecked. Poor sleep lowers testosterone, spikes cortisol, and kills recovery.

3. Nutrition – Eat to fuel muscle and burn fat. Prioritize protein, eliminate ultra-processed foods, and avoid excess carbohydrates that fuel fat gain.

4. Fitness – Lift heavy. Move daily. Sarcopenia (muscle loss) is not an option.

5. Hydration – Most men walk around dehydrated, which slows metabolism, impairs recovery, and kills performance. Drink water. Lots of it.

Hit all five consistently, and you move toward 15% body fat, the gold standard for health and performance. Ignore them, and you become another man who accepted mediocrity.

There’s no shortcut. No hack. No pill. Just the right path. Walk it.

The 3-Room Strategy: Add Muscle, Not Excuses

Most men who struggle to add muscle focus only on the gym. But muscle isn’t built in the gym—it’s built through a complete system of stress, recovery, and fuel.

Think of it as three rooms that must work together:

1. The Kitchen: Feed the Muscle

• If you’re under-eating protein, you’re under-feeding your muscle growth and recovery.

• Aim for 1g of protein per pound of ideal body weight—this is non-negotiable.

• Prioritize whole foods: lean meats, eggs, fish, and high-quality dairy.

• Cut the garbage—processed foods, sugars, and seed oils destroy metabolic health.

• Booze is not your friend. Cut back or eliminate.

2. The Gym: Break Down the Muscle

• Strength training is not optional.

• The focus? Progressive overload—getting stronger over time.

• Progress towards lifting heavy (compound movements like squats, deadlifts, presses).

• Move athletically—don’t train like a fragile old man.

• Focus on Mobility - Range of Motion unlocks the door to strength gains.

3. The Bedroom: Recover and Grow

• Muscle is built during recovery, not in the gym.

• Poor sleep kills testosterone and recovery—7-9 hours of quality sleep is mandatory.

• If you’re not sleeping, you’re not growing.

• Dr. Peter Attia: "The single most effective thing you can do to improve body composition is optimize sleep."

• Alcohol will undermine all of your work. Don’t drink after dinner.

Mess up one of these rooms, and you sabotage your results. Feed, train, and recover like an athlete—or accept decline.

The Hidden Danger: Visceral Fat vs. Subcutaneous Fat

Not all body fat is the same. Subcutaneous fat is the kind under your skin—it’s visible, but not the most dangerous. The real killer is visceral fat, the deep, hidden fat that surrounds your organs and fuels disease.

Why Visceral Fat is the Real Threat

Unlike subcutaneous fat, visceral fat is biologically active—it releases inflammatory chemicals, disrupts hormones, and wrecks metabolic health. High visceral fat levels are linked to:

• Heart disease – Increases plaque buildup in arteries.

• Insulin resistance & type 2 diabetes – Drives blood sugar spikes and metabolic dysfunction.

• Cognitive decline – Associated with higher risks of Alzheimer’s and dementia.

• Low testosterone in men – More visceral fat = less testosterone and more estrogen.

Dr. Sean O’Mara, a leading expert on visceral fat, warns: "Visceral fat is the single greatest indicator of poor metabolic health. If you don’t measure it, you don’t know how much damage it’s doing."

The InBody 570 and 580 measures visceral fat. Know your number.

How to Lower Visceral Fat

You don’t “spot reduce” visceral fat—you attack it systemically:

• Cut out processed foods and excess sugar.

• Increase protein intake to fuel muscle and boost metabolism.

• Prioritize strength training over endless cardio.

• Improve sleep—poor recovery fuels fat storage.

• Drink half your body weight in ounces everyday - ditch the soda.

Visceral fat is silent but deadly. If you don’t take action, it will take years off your life. Torch it now—or pay the price later.

Why We Target 15% Body Fat for Men

Most body fat charts raise the "acceptable" percentage as men age. That’s not because higher fat is healthy—it’s because most men let themselves go. Argent Alpha doesn’t accept decline. We target 15% body fat because it’s the line between athletic and fit.

Why 15%?

• It’s the tipping point for metabolic health. At 15% body fat, your risk of cardiovascular disease, diabetes, and inflammation plummets.

• Testosterone and muscle retention thrive. Below this point, testosterone is optimized, and muscle preservation improves.

• It keeps you lean and capable. You stay strong, mobile, and resilient instead of becoming another weak, overweight statistic.

• It gives you cushion. We all drift and if your drift from 12% to 16%, you’ll catch it with monthly scans and be able to course correct.

What the Data Shows

Looking at body fat % ranges across all age groups, one number stands out—15% is the true benchmark for men over 50 who want to stay in peak condition.

These numbers are backed by the American College of Sports Medicine (ACSM).

Our view and the view of many others focusing on body composition: once Men hit 20% body fat they are overweight. Once they hit 25% they are obese. Once they hit 35% they are morbidly obese.

The Bottom Line

Doctors and fitness charts make excuses for aging men, but science is clear—15% body fat keeps you in the fight and far away from “average”. Stay at or below 15%, and you’re strong, functional, and resilient. Let it climb, and you’re on the fast track to weakness, disease, and early death.

Your move.

The “Sickcare” System Will Not Help You

Modern healthcare isn’t designed to make you healthier—it’s built to manage symptoms. The system is reactive, not proactive, meaning you don’t get help until you’re already sick.

Why the System Fails You

• Doctors don’t measure body fat %—they rely on outdated BMI charts that ignore body composition.

• Most physicians are overweight or obese themselves—50% of doctors are part of the problem, not the solution. If your physician is overweight, you might want to find a new one. Would you take financial advice from an advisor who just went through bankruptcy? Would you buy a custom suit from a man in a tank top and cut-offs? Have high expectations of your health team.

• Insurance dictates care—if it’s not covered, it’s not prioritized. Preventative health? Not profitable.

• Drugs over lifestyle change—pills and procedures are the standard response, not fixing root causes.

Despite spending more on healthcare than any country, the U.S. is:

• Getting sicker—chronic diseases are skyrocketing.

• Getting fatter—obesity rates continue climbing.

• Lowering life expectancy—for the first time in generations, men are dying younger.

If You Rely on the System, You Lose

Dr. Peter Attia puts it simply: "Modern medicine is great at fixing broken things, but terrible at optimizing health."

Healthcare won’t teach you how to:
✅ Lower body fat
✅ Build muscle
✅ Optimize hormones naturally
✅ Prevent disease through lifestyle

Take Control or Be Controlled

If you’re waiting for a doctor to solve your body fat problem, you’ve already lost. No one is coming to save you—it’s on you to take action. Become the CEO of your Health.

The Quick Fix Lie: Ozempic, Shortcuts & Hacks

Modern society loves a quick fix. Men looking for an easy way out turn to drugs like Ozempic, thinking they’ve found the shortcut to fat loss. But shortcuts come at a cost—and Ozempic proves it.

The Problem with Ozempic

Originally designed for diabetics, Ozempic (semaglutide) forces weight loss by suppressing appetite. The issue? It doesn’t just burn fat—it burns muscle too.

Studies show that up to 40% of weight lost on Ozempic is from lean muscle. Losing muscle is the worst thing a man over 50 can do. Less muscle means:

• Lower testosterone

• Weaker bones

• Slower metabolism

• Greater risk of regaining fat

And the side effects don’t stop there. Common issues include:

• Muscle atrophy

• Extreme nausea

• Digestive issues & gastroparesis (stomach paralysis)

• Loss of strength & energy

The Shortcut Always Backfires

Quick fixes never lead to lasting results. Whether it’s Ozempic, crash diets, or the latest biohacking trend, they all fail for the same reason—they don’t build sustainable habits.

This is lifestyle-driven.

• Burn fat the right way—through nutrition, training, and recovery.

• Preserve muscle—because muscle is longevity currency.

• Stop looking for hacks. Master the basics instead.

The men who win long-term aren’t chasing shortcuts. They’re doing the work, every day.

What You Can Do Right Now

No more guessing. No more waiting. If you want to get lean, strong, and hard to kill, here’s what to do right now.

Step 1: Get an InBody Scan

• Stop relying on BMI or the scale—they don’t tell you what matters.

• An InBody scan gives you your body fat %, muscle mass, and visceral fat levels—the real indicators of health. Find a location near you.

Step 2: Master the 3-Room Strategy

• The Kitchen: Prioritize high-protein, whole foods.

• The Gym: Strength train 3-5x per week. Lift heavy, move with purpose.

• The Bedroom: Sleep 7-9 hours to support muscle growth, fat loss, and hormone optimization.

Step 3: Follow the Alpha 5

Create standards in all five, follow them consistently, and your body will transform.
✅ Mindset – Stop making excuses. Execute daily. Start bookending your day.
✅ Sleep – If you’re not recovering, you’re not progressing. Follow a strategy.
✅ Nutrition – Fuel muscle, burn fat. Cut processed garbage. Follow this.
✅ Fitness – Strength is non-negotiable. Train like an athlete. Read this.
✅ Hydration – 3-4 liters of water daily—most men walk around dehydrated. Learn about electrolytes.

Step 4: Remember This

“What you eat and drink in private, you wear in public.”

Everything you do adds up—every meal, every workout, every night of sleep. The man you see in the mirror is a direct result of your habits.

You already know what to do. The only question is—will you do it?

Want the Blueprint? Join Argent Alpha.

Most men fail because they try to do it alone. No plan, no accountability, no community. They drift. They start strong, then fall back into old habits.

Argent Alpha is different.

We’ve built a brotherhood of men who refuse to accept decline. We give you the tools, the structure, and the support to torch fat, build muscle, and optimize your life.

What You Get Inside Argent Alpha

✅ A Proven System – No gimmicks. No BS. Just a clear path to getting lean and strong.
✅ A Community of Men Like You – Iron sharpens iron. You need to be around other men over 50 pushing forward.
✅ Protocols That Work – Training, nutrition, mindset, recovery—all dialed in for men over 50.
✅ Accountability & Coaching – No more guesswork. You execute, we make sure you stay on track.

This Is for Men Who Are Done Making Excuses

• If you’re tired of feeling weak, overweight, and sluggish…

• If you’re ready to take back control of your health and performance…

• If you want to live with strength, purpose, and power…

Then this is your next move.

Take Action Now

Click below to apply. Don’t wait until you’ve lost more time. The best version of you doesn’t come from sitting on the sidelines—it comes from making the choice to level up.

🚀 Join Argent Alpha Today.