Whether you’re familiar with her from her acting work, her Playboy Club content, or from social media, you already know that Madisyn Shipman knows what it takes to look really good. Luckily, she’s professionally qualified to help you look really good, too. Here, Shipman, a certified nutrition, sports nutrition, and holistic nutrition coach, steps in as Playboy Advisor to answer your biggest food and fitness questions.

I work long hours, and by the time I get home, the last thing I want to do is cook a big dinner. Most nights, I end up eating take-out or frozen meals, even though I know it’s not the best choice. How can I have healthier meals despite my busy schedule? 

One of the biggest game changers is simple meal prep, and it doesn’t have to be complicated or time consuming. Most of my go-to meals take 20–30 minutes to prepare. Once everything is cooked, I portion it into glass containers and store them in the fridge or freezer, depending on my schedule for the week. The beauty of this is convenience. In the time it takes to order takeout and wait for it to arrive, you’re already sitting down to a delicious, nourishing, home-cooked meal—without the additives, excess sodium, or mystery ingredients. Some of my favorite easy meal preps include:

• Honey garlic chicken (just chicken, veggies of your choice, garlic, coconut aminos, and a touch of honey) I like to serve this over rice! 

• Pasta dishes, which are incredibly versatile and easy to batch-cook

• Taco-stuffed bell peppers, filled with your favorite taco mix. I love using bison or ostrich because they’re extremely lean while still being rich in nutrients and flavor. A little planning upfront gives you the same ease as takeout, but with meals that actually support your energy, health, and lifestyle.

I’m a big gym guy, but I’m not the type that can prep big batches of food and eat the same thing day after day. How can I still meet my nutrition goals without breaking the bank?

You’re not alone. Eating the same meal five days in a row is a fast track to burnout. The good news is: you don’t need massive meal prep to hit your nutrition goals or blow your budget. Think in protein-first building blocks, not full meals. Keep a rotation of affordable staples on hand: eggs, ground turkey or beef, chicken thighs, canned tuna or salmon, Greek yogurt, cottage cheese, frozen shrimp. Cook proteins in smaller batches (2–3 servings at a time) so you can switch things up without starting from scratch. Use flavor swaps to keep it interesting: different sauces, spice blends, marinades, or salsas can make the same protein feel like a completely different meal. One pan of chicken can turn into tacos, bowls, or a quick stir-fry depending on what you add. Lean on frozen veggies, rice packets, and potatoes. Then, you can add in things like protein shakes or simple snacks to fill gaps instead of forcing full meals when you’re not hungry. You don’t need culinary discipline—you need flexible systems.

I hate leg day, but I’ve started to notice how many women talk about guy’s butts. Is this a real thing? Should I be hitting legs harder?

Oh, it’s very real! Women absolutely notice butts… and yes, that’s often one of the first physical attributes I clock on a guy. A strong lower body signals confidence, athleticism, and let’s be honest… it fills out a pair of jeans in a very motivating way. The good news? You don’t need to suffer through soul crushing leg days. Just being consistent with squats, lunges, deadlifts, and hip thrusts will do wonders. Strong legs don’t just look good—they also  improve posture, performance, and overall balance. So yes, hit legs harder. Not only will your body thank you, but the appreciation from women? That’s just a bonus

There’s this girl at my gym who I cannot help but notice, and I really wanna ask her out, but don’t want it to be awkward afterwards if she’s not interested. Is this a no go, or is there a way to make it happen? 

First of all, this is very normal and no, it’s not a no-go. The key is how you do it. Keep it light, casual, and pressure free. Start with a simple comment on a workout, ask about a piece of equipment, or say, “I see you here all the time, what are you training today?” If the vibe is there and the conversation flows, you can say something like, “It was nice talking to you, would you want to grab a coffee sometime?” Or you could leave it as, “It was nice talking to you. See you around.” This way, you guys can have a basis of casual friendship. 

But here’s the most important part. If she says no, be cool about it. A genuine, “No worries at all! Nice seeing you around” takes the pressure off. Confidence, kindness, and respect go a long way. And if she does say no, continue being yourself and when you see her in the gym, continue the kind behavior.

I am on a pretty intentional diet so I can lean out for summer. That’s fine and all, but it’s made dating super awkward. I don’t want to tell the girl I’m meeting for dinner that I can only eat vegetables and protein. Am I overthinking it, or should I just make non-dinner plans?

You’re definitely overthinking it and no, your diet does not need to ruin your dating life. Most women don’t care what you’re eating, they care how comfortable and confident you are about it. Ordering protein and veggies without making it a whole thing is way more attractive than apologizing for it or acting like it’s a burden. And honestly, if you’re dating someone who prioritizes health the way you do, she’ll 100% understand and probably encourage it! That kind of alignment is a green flag, not a buzzkill. That said, if you want to make it even easier, non-dinner dates are elite. Coffee, a walk, a workout class, or even going to a theme park. Low pressure, high connection, zero menu stress.

Why does everything all of a sudden have protein in it, and should we really be this obsessed with it?

Protein is having a serious main character moment and for good reason. It keeps you full, supports muscle, stabilizes blood sugar, and helps with recovery. So food brands caught on and started slapping “high protein” on everything from chips to cereal to ice cream. That said… we don’t need protein powder in everything. Protein is important, but it’s not magic. Most people don’t need extreme amounts; they need enough, spread out across the day, from quality sources. A protein cookie isn’t automatically healthier than a real meal. Protein definitely deserves the hype, but context matters. Prioritize real, protein rich foods, use supplements when they’re helpful, and don’t fall for marketing that convinces you every snack needs a macro makeover.

I recently read that a lot of protein powder has lead in it, which scared me because I basically live off it. Are there any you recommend that are safe for consumption?

The recent reports you heard about are real. Independent testing has found that many popular protein powders contain detectable levels of lead and other heavy metals, especially some plant-based or chocolate-flavored ones. For me personally, I love Clean Simple Eats; they have a wonderful selection of flavors and they don’t taste chalky.

I’m a big guy naturally and, even when I go on a cut, I am still not getting the kind of shred other dudes are. Do women like that super lean look, or should I stay in dad bod territory?

Here’s the truth most guys don’t want to hear: not every body is meant to look stage-lean, and most women aren’t actually asking for that. The super shredded, veins everywhere look photographs well. But in real life, a lot of women prefer a body that looks strong, solid, and comfortable to be around. If you’re naturally a bigger guy, forcing extreme leanness can backfire. You end up low energy, irritable, and honestly less attractive than when you’re confident in your own skin. Fit dad bod zone is muscle with a little softness reads as masculine, grounded, and healthy. The biggest turn on isn’t your body fat percentage.

I recently found out I’m prediabetic, so my doctor put me on a GLP-1. I am down to lose weight, but I’m worried about losing muscle, too. What can I do to keep up my strength?

Great question and a very smart concern. GLP-1 medications can be incredibly helpful for weight loss, but they don’t just target fat. If you’re not intentional, you can lose muscle along with it. The biggest thing you can do is make protein your top priority! Aim for roughly 0.7–1 gram of protein per pound of your goal body weight every day. GLP-1s reduce appetite, so you may not feel like eating much, but muscle needs fuel. Second, keep lifting weights. Even two to three focused strength sessions a week will send your body the signal that muscle is important and worth holding onto. Resistance training is your best “insurance policy” against muscle loss. The goal isn’t just to get smaller, it’s to get healthier and stronger in the process. 

The whole MAHA thing has me suddenly worried about ultra-processed foods, but now I can’t tell what is or isn’t. Do you have any big-picture pointers to help?

Totally get this. Once you start hearing “ultra-processed” everywhere, suddenly the grocery store feels like a minefield. The good news? You don’t need a chemistry degree to figure it out. Big picture rule: if it looks like food, it probably is. If it looks like a science experiment, it probably isn’t (or not quite, anyway). Read the ingredients and prioritize those with 5 or less! 

I feel like if I scroll through TikTok, I get conflicting advice on pretty much anything to do with health. What are the wellness trends you think we should all avoid, and why? 

Welcome to modern wellness—where one influencer tells you carbs are poison and the next swears they’re the secret to happiness. The problem with TikTok health advice is that it rewards extremes, not accuracy. Here are a few trends I’d happily see disappear:

1. Demonizing entire food groups: Carbs aren’t evil. Neither is fruit, dairy, or gluten for most people. Cutting out major food groups without a real medical reason usually leads to stress, bingeing, and confusion—not better health.
2. One-size-fits-all diets: What works for a 22-year-old fitness influencer may be terrible for a 45-year-old dad with a desk job. Context matters more than trends.
3. Extreme biohacking before basics: People are obsessed with ice baths, supplements, and fancy gadgets while sleeping five hours a night and living on energy drinks. Master the basics first: protein, movement, sleep, and stress.
4. Fear-based food content: “Never eat this!” or “This ingredient is killing you!” gets clicks, not credibility. If a trend sounds too dramatic, too restrictive, or too magical, it probably is. Real wellness is boring. Consistency, balance, and common sense. And that doesn’t make for viral videos!

No matter how much I eat, I’m constantly hungry. I don’t work out that much, so I’m worried about my food intake. What should I do?

Constant hunger usually isn’t about eating too much, it’s about eating the wrong balance. If you’re filling up on refined carbs or low protein meals, your body never really gets the “we’re good” signal, even if calories are high. Start by prioritizing protein, fiber, and healthy fats at every meal. Protein is the biggest hunger regulator. Fiber adds volume, and fats slow digestion—together they keep you fuller longer. Once your meals are balanced, appetite usually settles down naturally. If it doesn’t, that’s your sign to dig a little deeper.

I feel like my wife and I have started to treat food like a chore. We meal prep, we fuel up, that’s it. Any tips for spicing up our culinary life? 

When food turns into a checklist, the joy disappears. The trick is to keep the structure you already have, but layer in intention and novelty. Start small. Pick one night a week where food isn’t about macros or efficiency and instead, it’s about experience. Try a new cuisine, cook a recipe neither of you has made before, or even recreate a favorite restaurant dish at home. Light a candle, open a bottle of wine, put on music and suddenly it’s a date, not a task. Meal prep can stay. Fuel can stay. But pleasure deserves a seat at the table too.

Honestly: How do I know if it’s a dad bod or if I’ve gotta buckle down and lose weight?

The difference between a dad bod and “I should probably tighten this up” is less about the scale and more about how you feel and how your clothes fit. A dad bod is a little softness with confidence. When you’re constantly uncomfortable, low on energy, or avoiding certain clothes because they don’t hit the same, that’s usually your cue. Another dead giveaway? If your “relaxed” eating has slowly turned into habitual overdoing it, that’s not a dad bod—that’s drift. In this case, buckling down doesn’t mean punishment. It usually means cleaning up a few habits, lifting consistently, prioritizing protein, and getting your steps in. Bottom line: if you feel good, move well, and own your body, that’s a dad bod. If you don’t recognize yourself in the mirror anymore, it might be time to recalibrate.