Let’s talk about “dad bods.”
You’ve seen it celebrated in memes, worn proudly at the backyard BBQ, and maybe you even rock it yourself as a badge of “I used to have abs, then I had toddlers.” And hey—we love the confidence! But underneath the jokes and soft tees stretched across soft bellies, there might be a bit more going on.
That slowly growing belly, the mysterious back pain, the drop in energy (and maybe other things) isn’t just a midlife rite of passage—it could be your body’s way of saying, “Hey man, can we do something about this?”
This isn’t about shaming dad bods—it’s about decoding it. Because behind that “just part of getting older” attitude could be blood sugar swings, hormone crashes, and silent inflammation dragging down your vitality. And isn’t vitality what we all crave? It’s that feeling of not only wanting to live life to the fullest, but being able to do it, right?! And trust us—you don’t need to turn into a kale-chugging, gym-obsessed influencer to turn things around.
Let’s dive into what dad bods aka the belly, back pain, and yes, even your bedroom performance might be telling you—and how functional medicine can help you feel better than you did before kids… the only thing we can’t help you with is the pain of stepping on a Lego at 2am.
The Real Issues Behind “Dad Bods”
1. Blood Sugar & Insulin Resistance
That belly fat that seemed to just kind of appear and might be growing? The thing is that it’s not just hanging out—it’s actively working against your health. Visceral fat (the kind that settles around your organs) increases inflammation all over your body and is closely tied to insulin resistance, a major risk factor for pre-diabetes and type 2 diabetes. If you’re feeling sluggish after meals, craving sugar, or waking up exhausted, your blood sugar might be on a rollercoaster ride. The extra belly that comes with dad bods is connected to disrupted hormones and even cardiovascular disease (more on this later— you’re going to catch onto the idea that literally everything is connected).
2. Back Pain That Won’t Quit
How’s your back… Like really? Do you live life as a highly functioning ibuprofen-aholic due to that nagging pain in your back? Whether you have a desk job or work all day on your feet, having constant back pain might be due to weak core muscles, tight hip flexors, and poor posture. This might cascade into chronic back pain, decreased mobility, and overall just feeling a couple decades older than you actually are. The good news? With the right approach, functional medicine and holistic physical therapy can together help you reverse that cascade and start a cascade of beneficial changes in your body!
3. Erectile Dysfunction: Not Just a Bedroom Issue
Let’s get real—ED is more than a punchline. It’s often an early warning sign of poor circulation, hormone imbalances, or metabolic dysfunction. In fact, ED can be one of the first signs of cardiovascular issues (and remember that cardiovascular disease is connected to that insulin resistance and blood sugar issues stated above). If things aren’t working like they used to, it’s worth checking under the hood.
How Functional Medicine Connects the Dots
Rather than throwing meds at the symptoms like throwing darts at target, functional medicine asks WHY. Why is your testosterone dropping? Why are your energy levels tanking? Why are you gaining fat even when you haven’t changed your habits? And how are they all connected?
Often, the root lies in the intersection of insulin, inflammation, and hormones:
- High blood sugar increases inflammation.
- Inflammation disrupts testosterone production.
- Low testosterone and high insulin lead to muscle loss and fat gain.
Sound like a vicious cycle? It is. But it’s also breakable—with the right support from functional medicine and holistic physical therapy.
Simple Lifestyle Shifts That Make a Big Difference
Don’t stop reading— You don’t need a boot camp or a 30-day detox. You need sustainable, strategic shifts, so many of which you can start TODAY and at home.
1. Stabilize Your Blood Sugar
Focus on meals built around protein, healthy fats, and fiber-rich carbs. Think grass-fed beef with roasted veggies and avocado—not cereal or drive-thru burritos.
2. Build Strength & Improve Mobility
You don’t need to train like a bodybuilder. Just 3x/week of strength training + daily mobility work (like stretching, foam rolling, or even walking) can dramatically improve your core strength, posture, and testosterone levels. We put a lot of effort into making an 8-part video series of at-home movement work to help retrain your brain and body to move better at its foundation. Check out the first video on your way home from work today— the exercises take 5 min!
3. Manage Your Stress (Seriously)
Chronic stress = high cortisol = low testosterone. Add in poor sleep and you’ve got a hormone nightmare. Prioritize quality sleep, breathing exercises, and hobbies that recharge you.
We get it. It’s not as easy as telling you, “Just relax, dude.” Yeah, that’s not helpful, but we are here to encourage you and give you resources to see that it’s actually worth it and how it will make an actual impact on your life. Read more about stress, cortisol, and how to combat it HERE.
4. Support with Smart Supplements
Targeted nutrients like:
- Magnesium (supports testosterone and muscle recovery)
- Omega-3s (reduces inflammation)
- Zinc and vitamin D (crucial for hormone balance)
You could start with these real-food options for these nutrients:
Magnesium– top food sources: pumpkin seeds, spinach, avocados, black beans, dark chocolate, bananas.
Omega-3 Fatty Acids- top food sources (EPA & DHA): wild-caught salmon, sardines, mackerel, anchovies, herring.
Plant-based option (ALA): chia seeds, flaxseeds (ground), Walnuts.
(Note: Plant-based sources provide ALA, which only partially converts to EPA/DHA.)
Zinc– top food sources: oysters, grass-fed beef, lamb, pumpkin seeds, chickpeas.
Vitamin D- top food sources: fatty fish (salmon, mackerel, sardines), egg yolks (pasture-raised preferred), beef liver, fortified foods (e.g., dairy alternatives, mushrooms exposed to UV light)
Bonus: Sunshine!
Just 10–30 minutes of midday sun a few times a week (depending on skin tone and latitude) can help the body synthesize vitamin D. Check out more about sunshine and vitamin D HERE.
Talk to one of our functional medicine practitioners before starting any regimen—we customize based on lab testing, not guesswork.
It’s Not About Abs—It’s About Energy, Vitality & Longevity
Sure, looking good with your shirt off might be nice. But the real win? Having the energy to play with your kids, the stamina for a hike, the drive to take on your goals, and the confidence to feel good in your body again.
Let’s reframe the conversation. This isn’t about chasing perfection—it’s about investing in your future self.
Conclusion: Invest in Health Now, Play Hard Later
So here’s the deal: no, you don’t have to be shredded to be healthy, and yes, your kids do still think you’re a superhero—even if you make weird noises getting off the couch. But if your energy’s tanking, your back is yelling, and your hormones are throwing a silent tantrum, it might be time to tune in.
Health doesn’t have to mean giving up burgers or doing yoga in a candlelit room. It means making small, sustainable changes that add up to feeling better, moving better, and showing up better—at work, at home, and in the bedroom.
So go ahead and keep the dad jokes. Just don’t let the “dad bod” be your excuse for feeling meh.
Let’s trade the sluggish afternoons and awkward pants fit for something better—like stamina, strength, and a body that works with you, not against you.
At Mitchell Holistic Health here in Onalaska, we help men get their energy, strength, and spark back—with a root-cause, whole-body approach. If you’re ready to ditch dad bods and start feeling like yourself again, schedule a functional medicine consultation today. Your back (and maybe your libido) will thank you.
FAQs: The Stuff on Dad Bods You’ve Probably Thought, But Never Googled
1. Can I have low testosterone even if my labs are “normal”?
Yes! Many men have symptoms of low testosterone even when their levels fall within the conventional “normal” range. Functional medicine looks at optimal levels, not just what falls within a wide lab range. It’s also about how your body is using that testosterone—not just how much you’re producing.
2. Are “dad bods” actually dangerous—or just a cosmetic thing?
It’s more than skin deep. Visceral fat (aka belly fat in dad bods) is metabolically active and can raise your risk of insulin resistance, inflammation, heart disease, and hormone disruption. It’s not about vanity—it’s about vitality.
3. I don’t have a gym membership or time for workouts—can I still fix this?
Absolutely. Movement doesn’t need to be intense or expensive. Bodyweight strength training at home, daily walking, and even stretching can have big effects on hormone health and insulin sensitivity.
4. Is erectile dysfunction always a sign of a bigger problem?
Not always—but it often is. ED can be a clue that there’s something going on with blood flow, hormones, or even chronic stress. It’s a great reason to dig deeper (no pun intended) and support your health from the inside out.
5. Can stress really cause weight gain and low energy?
Yes! Chronic stress raises cortisol, which can mess with your sleep, cravings, testosterone, and belly fat. Managing stress isn’t just a nice-to-have—it’s a core part of metabolic and hormone health.
6. Is this stuff reversible, or am I stuck with it?
Good news: your body wants to heal. With the right plan and consistency, most men see improvements in energy, mood, body composition, and even libido within weeks to months.