Biohacking For Men with Patrick Frost: A Dad's Guide
In honor of Men’s Health Month, we’re spotlighting the evolving conversation around men’s wellness – one that goes far beyond aesthetics or performance metrics. We’re passionate about helping shift the narrative around the traditional “summer body” away from the crash diets and punishing, overly strenuous workouts that typically accompany it and toward inner vitality, feeling energized, light, radiant, and fully alive.
In this blog post, we’re also aiming to explore how high-performance coach, athlete, and new dad Patrick Frost has reshaped his approach to fitness, recovery, and biohacking. Through his perspective, we’ll unpack how he stays strong, recovers smarter, and maintains presence and energy at home. This conversation is about more than fitness. By featuring Patrick, we hope to offer an inspiring, real-life example of how men can take care of themselves, not just for the gym but for longevity, vitality, and joy. A guide for modern dads who want to feel better, train better, and the rituals that help them show up fully for themselves and their families at their best.
Biohacking & Men's Wellness
How did you get started in fitness? What drove your interest in this field?
I grew up on military bases where emotions got stuffed down and sports filled the space. Movement was the one thing that made sense. I moved to New York with $800 and no real plan… just the instinct that I needed a fresh start and something that felt real. Fitness gave me structure, purpose, and a way to help people feel strong in their bodies and their lives. I’ve also never been great at sitting still, so here we are.
What has the experience of becoming a father been like for you?
Becoming a father cracked me wide open. It’s equal parts chaos and clarity. I’ve never felt more exhausted or more grounded. Every day is a masterclass in patience, presence, and letting go of control. Which, for someone who used to schedule their workouts down to the minute, is saying a lot. It’s the hardest, most beautiful thing I’ve ever done.
Fatherhood & Fitness: Redefining Strength
How has becoming a dad influenced your approach to fitness, recovery, and overall wellness?
My workouts are the one thing I haven’t let go of. They’ve stayed consistent, even when everything else flipped upside down. Training grounds me. It gives me energy, structure, and a sense of control when the rest of the day is unpredictable. Recovery and overall wellness look different, though. I’ve had to get more intentional. Shorter sleeps mean better hydration, more breathwork, and saying no to anything that drains me. I don’t chase perfection, I just don’t skip the things that keep me sane.
What has shifted in your mindset or priorities when it comes to optimizing your health and energy?
I care less about hacking everything and more about protecting the basics. Sleep when I can, move daily, drink water, breathe deep, and stay connected to people who keep me grounded. I’m chasing presence. If it doesn’t support that, it’s not a priority.
What lessons from training and biohacking have carried over into fatherhood?
Consistency matters more than intensity. Small things done daily make a bigger impact than big things done occasionally. I’ve learned to track what actually helps and let go of what doesn’t. Also, control what you can, surrender to what you can’t. That one hits hard at 3 AM with a crying baby!
Biohacking for Real-Life Energy
What are your go-to methods for staying energized and resilient in this new chapter of life?
I keep it simple and consistent. I train five times a week, my non-negotiable. I walk as often as I can, especially on days when life feels heavy. I take NAD+, magnesium, and L-theanine daily. They've helped my energy and focus without making me feel wired. I recently cleaned up my diet after a very real, very committed cookie phase. What keeps me resilient isn’t doing more, it’s doing the right things consistently and knowing when to reel it back in.
Are there any tools or techniques, like cold plunges, red light therapy, wearable tech, breathwork, that have made a real difference in your daily life?
I’ve tested a lot of tools, but the ones that stuck are the ones that actually fit into my life. I take NAD+ daily. I find it gives me steady energy without making me feel wired. I use red light therapy a few nights a week while I’m stretching or just trying to wind down. I was doing cold exposure three times a week before the baby, but since moving to Mexico City, I haven’t had access to anything besides a cold shower. Which, honestly, still counts. I’ve had an on-and-off relationship with my WHOOP. It’s great when I’m in a tracking mood, but I haven’t worn it in months. These days, I trust how I feel more than any metric. I’m less interested in optimizing every second and more focused on showing up with energy and presence… even on three hours of sleep.
Recovery, Fascia & Flow
We believe that hydrated fascia is the new toned muscle. How do you support your lymphatic health, circulation, and flow?
I did five weeks on an elimination diet recently, and it honestly changed how I think about inflammation and flow. I cut out gluten, dairy, soy, sugar, alcohol… basically joy, and slowly reintroduced things. My joints felt better, my energy was steadier, and I didn’t feel as puffy or sluggish. That reset helped me connect the dots between what I eat and how my body moves and recovers. Add that to daily walks, lots of water, spirulina, and movement that isn’t always a workout. That’s how I keep things circulating.
On stressful or physically intense days, how do you support your body’s recovery in a way that’s sustainable and intuitive? How do you balance performance with rest, especially in this season of fatherhood?
Honestly, I’m always on my phone, so I’m not going to pretend I unplug and meditate in a sunbeam. But I do try to balance high-output days by tuning into what I actually need. If I’m wiped, I’ll dial the intensity down. That might mean more walking, more stretching, or swapping a lift for something that doesn’t leave me cooked. I eat to support recovery, I stay on top of my supplements, and I try to go to bed earlier. The key for me is staying consistent without burning out.
Fueling Vitality From Within
People often associate a “summer body” with how we look, often involving crash diets, strenuous workouts, etc - but we believe it all starts from within, optimizing what’s underneath the skin to look and feel your best. What’s your take on the “summer body”?
If your body exists in summer, congratulations, you have a summer body. For me, it’s about energy, mood, digestion, sleep… the stuff you can’t flex in a mirror. When I feel good from the inside out, everything else falls into place. You don’t need to punish yourself into confidence. You need to take care of yourself enough to feel it.
How has your nutrition shifted since becoming a father? Are there any supplements, adaptogens, or meals that are staples in your new daily routine with a young child?
I’ve cleaned things up a lot. During the newborn phase, I was making cornbread and cookies like it was my side hustle. Comfort food kept me going, but eventually I needed more stable energy. Now, I keep meals simple and nutrient-dense. So lots of sweet potatoes, quinoa, flaxseed, and I go through chia seeds like they’re a food group. I’ve been way more intentional about fiber, blood sugar balance, and eating to support my nervous system. I take NAD+, magnesium, and L-theanine daily. Nothing fancy, just things that help me stay steady.
Advice For The Modern Dad
What would you share with other new dads trying to maintain their health and vitality without running on fumes?
Keep it simple and stay consistent. You don’t need a perfect routine, you need a doable one. Move your body, eat real food, sleep when you can, and give yourself grace when it’s messy. Don’t fall for the all-or-nothing mindset. Ten minutes of movement counts. A walk with the stroller counts. Taking your supplements and drinking water counts. You’re not just maintaining your health, YOU ARE MODELING IT. Your kid’s not looking for shredded abs; they’re looking for presence. Start there.
What’s one personal practice that helps you feel most alive and present with your body, your work, and your family?
It’s corny, but walking and cooking. Walking clears my head and resets my nervous system. It’s where I process, breathe, and get re-centered. Cooking helps me slow down and stay present. It’s one of the few things that pulls me out of “go mode” and into the moment. Even during the newborn chaos, I’d find calm in chopping sweet potatoes or mixing up a batch of cornbread. Both keep me connected.
